Everyone’s got their own version of busy. Michael Callahan has been a client since we first opened in Singapore, and in this guest post he talks about how he’s been able to apply and build upon the concepts learnt at Ritual to create his own unique version of healthy living and ass kicking. The article is less of a prescription of exactly what to do, and more of an example of how you can create your own version of a sustainable healthy lifestyle with the right knowledge, attention to detail, and a little bit of creativity. Whether you’re looking for fresh ideas or just a little bit of inspiration, Michael’s story will not disappoint. If you’ve got some cool tips that help you ‘optimize’, please let us know, we’d love to hear what you do!
Most likely I drink more in a year than you will in your entire adult life, at least I hope so, otherwise you should be very concerned with your lifestyle choices. This is just one of the many components that make the industry that I live and work in far from ideal in encouraging a healthy lifestyle.
Perhaps you also find yourself locked into a career that in order to find success involves 60hr+ work weeks, the constant swilling of sugar-heavy booze-laden libations, non-stop client entertaining – and/or being entertained that often reaches into the ungodly hours of any given night, early morning international skype calls, multiple daily meetings / site visits / lab-sessions, and all too frequent back-to-back flights to random corners of the world? Or perhaps you’re a parent, which is way more demanding than all of the above. Either way, life is a brutal, intense, and unforgiving schedule that often comes with a little extra softness around the belly, many missed sessions at the gym, and longer recovery times when a workout does occur.
I love what I do and wouldn’t have it any other way. We do what we can to maintain a decent physique but it’s a losing battle, especially as we get older. I just didn’t have time to have a six-pack core and lean mature muscle structure. I had to choose – career or “Abercrombie abs”.
… Except that I didn’t. Turns out it’s all about choices, and it’s way easier than I ever thought to have my proverbial “cake and eat it, too” (Disclaimer: there is no cake involved in this journey, nor are there pretzels).
Despite how impossible the following may sound, this year alone I have traveled more for work, put in far longer hours, and dramatically increased high-quality work output compared to any previous year in my professional life. Much of this is an added benefit of the lifestyle adjustments made for my physique that bleed into my work life as well. More on this later. Oh, and I am in my best shape ever. Resting heart rate is averaged at 55bpm, weight is 70.5kg on a 180cm frame, and I have veins showing on my abs, (ok, veins are in remission after trip to Hawaii but they will be back). I am 37 years old and I have less aches and pains than I did when I was 20.
So what the hell, right? How did I overcome such an unhealthy lifestyle to achieve my fitness goals? In a word, Ritual.
To some degree I am referring to the gym Ritual that we have grown to love, the community that drives it forward, and the trainers that should really be called mentors. But what we are really talking about here is “Ritual” as a lifestyle choice, because despite all your best intentions (and no matter how revolutionary a gym concept may be), only you can choose to make the change you want to see.
“When you change the way you see things you change the things you see.”
The good news is that with the right planning, commitment to your goals, and a little help from the people at Ritual, you will not only succeed in your endeavors, you will quickly surprise yourself at how easy it was to get there and how simple it is to maintain the path. So let’s break it down into 4 pillars: Feeding, Resting, Sweating, Ritualizing.
[Note: Each of these pillars are listed in greater detail at end of this post, as a working example of the system that has benefited me]
Feeding – BE STRICT!
· Eat the right stuff, on an optimized schedule, and don’t cheat.
· For more details read blog posts, or just consult one of the coaches.
· Chew s-l-o-w-l-y. Learn to enjoy food again.
· Eat the rainbow. Truck loads of veggies, avoiding almost anything “white”.
· Don’t be a slave to cravings. Keep healthy snacks in case of emergency.
· Buy the best quality food you can afford. Like gas for your car; go for the
higher grade whenever you can. Your engine will last longer!
· Pro-tip: keep hard boiled eggs and almonds stocked.
Resting – I can’t stress how important 8 hours of sleep is.
· Prioritize your time. Trade that hour of TV at night for an extra hour of shut-
eye. Turn off Facebook, don’t get sucked into YouTube, etc. Every minute
you save you can add to sleep. WIN!
· Follow a tight routine so that you are more efficient with your time.
· Honestly, I work 60+hours on average. If I can find ways to squeeze 8
hours in so can you.
Sweating – Sweat Daily!
· Walk often and walk hard.
· Take the stairs.
· Work out smarter and harder; focus on movements, learn to activate the
right things (nobody has time for wasted movements).
· Set alarm(s) to remind you to get physical throughout the day – do push-
ups, sit-ups, etc.
· Keep fitness “in your face”. Have a pull-up bar in a doorway you
pass often, and use it!
· Replace your office chair with a Swiss-ball; do a core exercise on it every
hour (don’t break form!).
· Travel with suspension trainers, or buy a travel kit from the gym.
· Keep track of your output and try to make it fun. Use fitness apps to keep it
interesting. I love the Withings Products and App.
Ritualizing – Make it stick.
· Once you have a feeding plan that works for you, a workout program that
you can enjoy / commit to, and a sleep regime that maximizes your
recovery time, it’s now time to lock it all in.
· Try your best to arrange your day so that each of the above pillars are
performed at the same time each day.
An outline of my daily schedule is attached below.
· It’s scientifically proven that if you do something 7 times in a row it
becomes instinctually a habit.
· This goes for good and bad practices equally!
· If you miss 7 workouts you will quickly slide out of routine.
[Pro-Tip: even if you can’t be bothered to do a full workout, put your clothes on, go to the gym, or just do some air-squats and push-ups for 5 minutes during your scheduled workout time – it will reinforce the ritual. Oh, and pop in and get a Shake at the Fuel Bar!]
· Plan your world around these simple principles. Now stay the course and
make it happen. Commitment is key.
Start with one or two points on each pillar and expand from there. Or go full turkey and own it. Every tiny change WILL make a difference. Instating structured routines will not only yield impressive results but they will also add clarity to your work-flow, and personal relationships. To be honest I really wish I learned all this when I was in my 20’s, but I’m glad I learned to live this way when I did as it’s never too late to start the journey to a healthy and happy work/life balance.
Best of luck and I leave you with Shrek’s word of wisdom, “AROO!”
Be Brave,
Michael
For the geeks:
MICHAEL’S DAILY SCHEDULE (Mon-Sat)
· 8:00am – Wake. Immediately take Resting Heart Rate (using Withings
Bluetooth BPM). Input in Withings App.
· 9:00am – Workout (At Ritual and/or at home)
· 10:00am – “Break-Fast”: Ritual Fuel Bar Shake, 2 hard-boiled eggs.
· 10:30am – Office day begins
· 1:00pm – Lunch: Hawaiian Poke with Salad (no dressing)
· 3:00pm – Snack: More Eggs, maybe some almonds
· 4:00-5:00pm – Dinner (big ass plate of veggies and shredded chicken or
grassfed steak with roasted sweet potato and steamed veg.)
· 6:00pm – Fast begins. No food, drink lots of water, tea, etc.
· 6:00-12:00pm – Work; market visits / guest appearances / hosting
· 12:00am – Sleep
Hosting will mess this schedule up with required eat/drink through the night. After all, you can’t be a boring stick in the mud. I choose to pick one day a week and get all the hosting done in that block if I can help it. I have found Saturday to be the best choice as Sunday is my cheat day and rest day from working out allowing 6 solid days of clean eating during the week.
THE DETAILED OUTLINE OF THE FOUR PILLARS
Feeding (aka Diet) – I prefer to not call it a “diet” as honestly I eat more than almost anyone I know but what I eat and more importantly when I eat is the focus.
– Feeding time – “Intermittent fasting”
– Allows my body to digest and fully absorb daily nutrient intake and has had a pronounced effect on my ability to stay lean and strong.
– Plan meals around work blocks; for example from 6:00pm-12:00am I am very busy hosting clients or working events. So I end my feeding window before 6:00pm.
– After work, no late night snacks, dinners, or drinks (except tea or water) until 11:00am or noon the next day. This 17-18hr fasting period is hard at first but becomes second nature in a few weeks time.
– BONUS: Productivity – during the fasting block I am not eating and thus not taking dinner or snack breaks. This has the added benefit of increasing daily work output, and while of course fortifying and encouraging better digestive health. Triple Win!
When you first start this program you will get bored of “bland” foods until your body adjusts to the removal of food additives and sugars. Suddenly everything will taste so much more vibrant! Roasted Sweet Potato is like candy to me these days, it’s great.
– Feeding Content – “Grub Guide”. Read the Ritual Grub Guides!!! Now implement that sh*t!
– During the feeding window I will eat 3-4 meals depending on if training for an event or just maintaining.
– Lots of clean protein, truck loads of veggies, appropriate amount of clean carbs, and no crap food AT ALL; no sugars, no sodas, and no processed carbs. Eating very clean on the regular means your body will not freak out as much when you have a weekend bender eating Pizza three days in a row (totally did that recently, it was amazing!).
– PRO-TIP: always be the one to make suggestions for restaurant work meetings. You can ensure the restaurant has something “safe” for you to eat. Added benefit is you become the “go-getter” in the office. If you take this role don’t be a dick and make sure the choice has unhealthy tasty stuff for the guys in your office who just can’t handle greens.
– CHEW SLOWLY. I can’t stress this enough. Put your phone down, take your meal to a park bench and chew 20+ times per bite. Think about what you’re eating, how it tastes, your environment, etc. Allow yourself to enjoy your meal.
Resting – Yes, it’s really that important
– Try your damndest to get 8 hours of sleep. Wear a sleep monitor and try to make it a game. Track your sleep and fight for those shuteye moments. Your body truly needs it.
– Trim all the unneeded moments out of the day to add that time to sleep allocation. Basically kill any and all TV viewing and you save a good hour+ a day.
– As I don’t eat after 6:00pm and generally sleep 8hrs after work each night I am already 14hours into daily fast and will be able to smash my first meal right after my morning workout.
Sweating – Do it daily
– Ritual workouts are the best for busy professionals but don’t just rely on the gym to be there for you. Get a set of suspension trainers, kettlebells, pull-up bar, medicine ball, and dumbbells for your house.
– I have pull-up bar in doorway to kitchen, every time I think I want a snack or just pass through I do 5-10 pull-ups.
– Walk when you have the choice, and walk hard. The spike in metabolism is great for continued burning of fat and helps with circulation. Also take the steps whenever you can. Every little bit adds up.
– Make sure to break a sweat every day. Even just a little one from walking hard. I work out for 30 minutes between 9:00am-11:00am every day. If I’m in Singapore it’s at Ritual, if not it’s with home equipment, at the hotel gym, or even in the hotel room. Somedays I just work out for ten minutes, just enough to get a little sweat.
– The key is to DO SOMETHING EVERY DAY. MAKE IT A RITUAL, HABITUAL, SACRED, AND INVIOLATE.
Ritualizing – making it a habit
– Once your feeding, resting, and sweating program is optimized it’s time to lock it in. Set your schedule and build your life around those items.
– By eating, sweating, and resting at approximately the same time every day your bio-rhythms become tightly tuned and your hormones will adjust accordingly. The more strict you are with the schedule the more impactful your system becomes. Your body is primed to work out as it’s expecting to be stressed during sweat time. Your hunger will subside if your I.F. schedule is consistent, and your body will shut down more completely giving your more restful sleep if you have a tighter schedule.
– Added Benefit: Your co-workers and clients will actually find your transparent schedule helpful as they know exactly when and where you will be available for meetings.
He came from the retired Tianlong Army. He was extremely loyal and reliable, and he was very The Need for Effective Weight Loss Solutions skilled in martial arts.I m Jiang Yulang in Jiangzhou, hey, you two have hit it off with me, why don t you have a drink and talk.
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Although the people are complicated, if you want to find some good things, this is the place.What do you mean Wang Shijin couldn t help but be startled.
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Instead, they ate the five qi and miscellaneous grains.I will not fight with him. He will make him miserable and let him taste the feeling of losing a loved one.
Have you been promoted Since Ye Fei is The Diet: Fueling the Transformation fine, whether he has been promoted or not has become a question of concern to the girls.Let s go up the mountain. One day later, senior sister Wu Juan, who got the news, rushed to Beihai and carefully checked Ye Fei s situation.
Remember, try to help me find an alchemy furnace. I need these things to restore my strength.A hint of fear. In the distance, a figure appeared, stepping forward steadily step by step.
His near death escape just now had caused his body to undergo a radical change.They can absorb the power of a holy weapon and attack the Immortal Mountain directly.
17. Soon, the auction started, and then an old man in Tang suit came up, with a red face and bright eyes.Since it has no use value, what use do you need the masked man snorted coldly.
It is not too much for me to kill them. I didn t bother your Wang family, but you came here.Inside was the green and white Po Zang Dan, exuding a strong medicinal fragrance.
On the high platform, Moya looked at everyone casually, a little bored.I have to report it to the What are Supreme Keto ACV Gummies? family. Just wait and see, hum.
Stupid woman Ye Fei felt a little distressed. He tapped several of her large acupoints to stop her bleeding, and then injected the dragon elephant s true power to nourish her injured heart.Is anyone else coming up Just taking this opportunity, I officially announce that I, Xiaoyu, have nothing to do with that Mo Xingyu.
Thank you sister, oh, no, thank you master. Tian Qing er hurriedly expressed her gratitude.Hao Dayou couldn t help laughing, attracting everyone s attention.
This Dionysus Ling Tianxiao is just a casual cultivator.Although the remaining spiritual power has nourished many plants and made it green, it is still a barren land with no human habitation.
The situation is different now. IBMz15 scans the spiritual power through spiritual thoughts.Li Shiming The Origins of Royal Keto didn t need to change his major in Kung Fu, so he didn t grab this time.
I heard from Gu Jia that if you have extra resources, you can sell them to stall owners here, or How to Use Keto Luxe Gummies you can find an open space to sell them yourself.No wonder they were not vigilant. This place was protected by a special formation created by the Holy Ice Sect, and with enough concealment, it was prepared to serve as a long term stronghold.
The price of Lingmi may be depressed. Li Shiming touched his waist and found a cloth bag.Once you have the spiritual root value, you can decide it yourself, or you can ask me for advice on how Exercise Secrets Behind Jessica Simpson’s Weight Loss to choose a technique Zhu Ji said with a wave of his hand after seeing that the young people understood.
If he hadn t obtained the sword bone, he might have never heard of the sword s intention until now, let alone learned it.The straight line between the two points is the shortest.
After they appeared, their legs were surrounded by green light.In addition, this Go magic 1. Set Incremental Step Goals weapon is completely separated from the six fingered sound Michael’s 30-Pound Success with Fooducate demon, like water without a source, and the spiritual imprint inside it can only be attacked by the sword intention.
In the lobby of the Han family, ten monks of the Han family gathered together, with the head of the Han family, Han Yu, sitting at the head.The questions raised by Yin Shilan Dietary Changes: Cutting Out the Junk were all key points of the Tianhai Sect s formation.
He did not care about the results. Today he did not practice the Five Elements Qi Receiving Technique.There are only a few dilapidated buildings that have been burned by fire, which bear witness to the past here.
Inherited magic weapons like Wan Jianfeng are Li Yuanba s cultivation resources.Li Shiming, who was standing aside and watching, looked at the time.
The most important thing is that planting methods that break nature are despised by Lingzhifu, so no Lingzhifu will consider the possibility of this at all.Flying boats are a special kind of magic weapon. The Basics of Keto Gummies Most flying boats do not require monks to provide spiritual power, but fly through energy such as spiritual stones.
This also explained why the air in the confined space here was so fresh, and the spiritual veins had the effect of purifying the environment.After establishing the foundation, the two of them had almost two hundred years of time together.
Not to mention Xu Chuan, who treated Li Shiming as a close friend.Thinking of Houerjiu, he Incorporating Weight Loss Gummies into Your Routine felt impatient. But before that, he still took out dozens of spirit stones and arranged a simple formation for the cave to conceal the aura in the cave.
His five senses are extremely sensitive, and he can hear even the slightest sound.Mo Yan, go back first Li Shiming got off the carriage and ordered Mo Yan who opened the curtain for him.
Am I right It s sword intent Master Du Hai looked at Elder Yin and asked with some uncertainty.A large amount of information flowed into his brain and was recorded by IBMz15.
Please forgive me Li Shiming The Success of Keto Tablets looked in the direction he came from and murmured to himself.The wood attribute thunder spirit power is somewhat special.
At this time, IBMz15 issued a warning to wake him up from his artistic conception.He shared the split soul s vision and saw a group of monks flying over.
With such resources, if he reaches the ninth level of Qi Refining, he would dare to Why K3to Keto? try to break through.After seeing the real face of the clone, Li Shiming still felt suffocated, even if the face was made by himself.
Otherwise, he would have wanted to send his clone into it to strengthen it.Perhaps Jue Yuan Buddha also left his own insights along with him, which allowed Li Yuanba to learn it easily.
From the perspective of the initial goal of not being blamed, today s management only needs to open up the secrets of the other seven fruits.This is love. You want to destroy the God Realm and vent your anger.
Luo Qiqi also transformed and returned to the body of the Silent Sky Bead.At certain intervals, they always have to manifest their local treasures to make themselves feel more comfortable.
Its majestic appearance, broad and The Weight Loss Journey of 100 U.S. Dieters profound, and the flow of thoughts are unfathomable.This legislative achievement is a great cause and effect that will last through the ages.
It s a gamble But in an instant, Mo Shanghui made a decision.He took a deep breath and wanted to take a step, but finally held back.
Although it is impossible to deduce the final result in one fell swoop, relying on my wonderful connections and visualization, it is not difficult to stratify the Luxe Shark Tank: Where Luxury Meets Weight Loss Innovation depth of these Understanding Weight Loss Gummies hundreds of people.Except for this situation, although there is no High-Intensity Interval Training (HIIT) hindrance in other areas such as between Siyumen and Chenyang Sword Mountain, and between Yueheng Sect and Piaomiao Sect, there is very little contact between the two camps.
Qin Menglin nodded slowly. Based on the blame free situation, Qin Menglin is in today s state.Fifty to sixty percent of life span is really a big price to pay.
Qin Menglin s eyebrows spread, seemingly relieved, and said It turns out it was only half the effort.Her swordsmanship is somewhat similar to that of the young man from Jian Shen Tian, with an indomitable momentum and a natural and unrestrained style.
More importantly Gui Wujiu has already seen the limits of this method.But when it comes to our true intentions, Shark Tank Episode on Keto Pills: Detailed Review After all, it would be better to have a pleasant talk with Senior Brother Lu.
Eighteen semicircles. As a result, for each of the candidates for easier writing, only nine are left.The level of the forbidden formation and the tightness of the forbidden formation were certainly better than those at that time, but the time between life and death was not tight and tight.
The elixirs of two people are actually one elixir even the hearts of two people are actually one person.The secret book has been viewed, but it has not been returned.
There was a subtle eye contact, and he said sternly I know the two of you, and I have never treated you badly.Kongyun Nianjian Mimicry It s wonderful that Jiang Minyi s fighting skills are always straightforward and she rarely uses tactics.
Speaking of which, I would also like to thank fellow Taoist Gongsheng for giving this opportunity to my clan.Jiang Minyi and Gui Wujiu looked at each other. Before Gui Wujiu and others could ask questions, Bu Zhizi added Originally, I thought that the level of her Taoism was Before and After: The Numbers Speak, But So Does the Confidence too high and there were not many things that needed me to change, so I had this feeling that it was not yet complete but when I was about to leave, , but the thoughts gradually became clearer it s not the reason.
Huang Xiyin secretly thought to himself Gui Wujiu went to get the Yin Yang Cave Heaven Opportunity , but he didn t expect that they would be separated for so long.Whether it is Yan Lixin, the middle aged monk, the bald Yun Wuxin, or the girl Yun Qiuchan, they are all in the Nascent Soul realm.
It won t be long before God s will returns to the Yue Heng Sect.Whenever the situation is dark and unclear, he is fighting There are many times when we have reservations, and Lessons Learned and Future Goals we should not be brave enough to never look back.
Its scale is integrated into one boundary, and its image is as solid as iron.Xi Lerong nodded and raised his hands. He moved his palms and continued to complete the Taoist practice with Li Yunlong.
Just nodded. Being able to make Qin Menglin suddenly use extraordinary methods to get here, it is obvious that the method the other party is about to launch is indeed sincere enough.At this point, the three opportunities for Sanjie Kong have been exhausted.
A curious smile appeared on Gui Wujiu s face, and he said, Can you tell me the truth Mr.
A glimmer of light appeared in Mo Mo s eyes. Yan Lixin and the middle aged monk looked at each other, but their expressions became more and more subtle The two of them thought Side Effects and Risks in their minds Wrong guess again After Yan Lixin and Yun Wuxin fought, the two of them speculated whether there Benefits of Keto Body Tone was a very powerful hidden sect hidden in the Mental and Emotional Health: The Unsung Hero world of Ziwei.
But Xin Habit 2: Consistent Exercise Routine for Effective Weight Loss Weiying knew very well that the symbolic significance of the gate of Hami Mountain was far beyond comparison with other places.But the imputation of blame has not diminished at all.
work hard. However, considering the long term scale of the Holy Religion and Shintoism, especially the remoteness What is Braggs Apple Cider Vinegar? and vastness of the lower level cultivators, Elite Keto and ACV Gummies: A Comparison from the most objective perspective, in fact, Huang Xiyin still ate a pot of uncooked rice, which still needs to be digested slowly.Only when they came out of the gate at the center of the mountain, the three of them were stunned.
However, once this sword is used, it will be full force the mana consumption will not be recovered because of failure to perform a feat.If this problem cannot be solved, then no matter how high the magic power is after Gui Wujiu escapes, he may not be able to use his arms and fingers in a concise manner.
But in this way, you will be in the right mood. Many truths and wonderful insights in higher realms cannot be easily grasped in lower realms.It s just that I haven t had time to arrange it yet.
The method taught by Shi Mo is the present day method that is about to be established.But at this moment, he felt an urgency in his heart.
For him, breaking through the realm one after another is actually just a moisturizing and silent change.As soon as he finished speaking, he saw two white beads emerging from Long Yun s palm but their appearance was not smooth and flawless, but each bead Above, there are nine hidden holes, which are hidden inside.
On the 19th line, Bu Zhi finally found the second word Unfinished , and stepped hard with his bare feet, crushing the word.It is not a mixing , but a complete growth curve outline and outline.
But what was presented at this time was very different from what the three of them had imagined, and even somewhat polar opposites.Could it be that he was laying the groundwork for this and had a secret back up plan Now it suddenly became clear to Mu Mu.
It is difficult for anyone to compete with him. It is of course very intuitive to judge whether one is superior based on merit or deeds.The method of getting Realistic Expectations and Long-Term Lifestyle Changes each other in real order is indeed successful.
Anyway, after we go back and drink a cup of Mingyu Soup , everything will Delicious and Convenient Snacking Options be over.The energy surges and recedes, rises and falls, fluctuates erratically, and the attack and defense are consistent.
If you carefully observe the spatial fluctuations that have appeared several times, it is not difficult to find out the cause but in the hearts of the Wood Spirit clan, this is the original The clan s unique secret.This is a two fold choice between starting from the actual victory and defeat, or starting from what is beneficial to me.
Immediately afterwards, there was a roar of thunder, and three thunder and lightning as thick as buckets suddenly fell from the sky Many people inside and outside the stele have practiced in this secret realm of True Illusion for a long time.Once it returns, it will be able to return to itself as the self image in the real and illusory world.
I don t know how many epochs later, the Wood Spirit clan finally reunited with Ziwei, which left a deep lasting impression.Sir, it is not difficult to deduce The Benefits of ACV on Ketosis this result. And this method of inheriting great power seems to have a strange requirement or obsession with not being able to be deduced , so the power of concluding the fate line has taken a step back and is in a relatively relaxed state.
This is what he calls a gift from heaven, probably due to the great freedom of You Ming Xuan Li.Therefore, The impact of milk on weight loss although it is activated in the secret place of the Demonic Altar, the various methods of exorcising external evil in the Demonic Path will not be activated.
After all, the Ingredients and Their Effects weather in Mo Na s continent is different from Who makes ActivLife Keto? that of the immortals in the world of Ziwei.But he was so blessed that he retreated early even though there was no danger.
In just a flash, he Incorporating ACV into Morning Routines seemed to disappear from this world three breaths later, he reappeared.Therefore, a bold idea emerged. The Yue Heng Sect is one of the nine sects that he has the foundation of Taoism besides Kongyun Nianjian.
There are a total of seven large and small kingdoms in the Cangming Kingdom.The richness of this opportunity has made him reach a new level since the Battle of Liulitian.
If you use one less Sharing Success: Quotes to Inspire Others sword, you will be lacking if you use one more sword, you will waste your energy.The eyes of the Yin Yang Dao Master turned bright and dark, and he said The leader of the Gong Dynasty is back.
