In this episode, Sal, Adam and Justin speak with Matthew Januszek, entrepreneur and founder of Escape Fitness.

• His take on the new 49ers Fit gym? (3:25)
• From roller-skates to bodybuilding: His introduction into fitness. (4:24)
• Where did the idea for the gym equipment company come from? (6:50)
• What did the process of scaling look like? (11:57)
• How his passion for fitness fueled the company's early mishaps. (13:35)
• When where they able to service outside the UK? (17:22)
• The moment he knew it was time to quit his day job and go all in. (18:06)
• Why success is not a straight line. (20:00)
• What attributes have served him the most? (21:54)
• The crucial things that have contributed to his success. (23:43)
• What practices does he put in place to forge quality relationships? (26:15)
• Their evolution of marketing and advertising. (29:20)
• The differences between the US and European markets/trends. (33:13)
• His take on moving the gym experience to the home setting. (37:56)
• What separates his company from the rest? (40:02)
• How there are always ways to innovate and grow. (46:26)
• Is there any new equipment that is getting him excited? (49:10)
• Why there is no shortage of great ideas. (51:14)
• Where does he focus most of his energy? (52:56)
• What does he find challenging about working with family? (55:26)
• How every level that you get to there are new lessons to be learned. (59:15)
• Will he ever sell the company? (1:01:54)

Featured Guest

• Matthew Januszek (@matthewjanuszek)  Instagram

Related Links/Products Mentioned

• November Promotion: MAPS Performance ½ off!! **Code “GREEN50” at checkout**
• Escape Fitness: Functional Fitness Equipment
• Podcast | Fitness Industry Influencers | Escape Fitness
• Mind Pump 985: Mark Mastrov- Fitness Industry Empire Builder, NBA Owner & Original Mind Pump Mentor

In this episode, Sal, Adam and Justin talk with good friend, Mike Matthews about his how he built his company, Legion, and then answer questions asked by the live audience.

• Protein bar companies are making out! (2:15)
• What has been the worst product idea he has had? (3:37)
• What products surprised him that sold well? (4:51)
• How the pre-workout market has really taken off and the shenanigans that have come with it. (8:05)
• Why a part of him is ashamed to be in the supplement industry. (16:40)
• How all markets have unsophisticated consumers. (18:00)
• Is the supplement consumer becoming more attuned? (23:54)
• The self-education of Mike Matthews: How did he acquire his wealth of information? (25:30)
• The ‘ah-ha’ moments the guys experienced with their training. (30:20)
• How you can still be honest and be successful. (38:14)
• Appreciating the value and importance of sleep. (39:22)
• What are the upcoming opportunities in the health/fitness space? (45:25)
• How do I stand out in the ‘content-heavy’ crowd? (1:00:02)
• Why does he sell fat burners and not branch chain amino acids? (1:09:42)
• You can build a business and NOT lie. (1:17:20)
• What to do when there are detractors on your fitness journey? (1:19:41)
• Is it recommended to take senna for no more than once a week and what can be done to fix oneself after excessive use? (1:28:15)
• How do I transition from more active work to sedentary? (1:33:00)

Featured Guest/People Mentioned

• Mike Matthews (@muscleforlifefitness)  Instagram
• Website
• The Muscle for Life Podcast
• Books By Michael Matthews - Amazon.com
• Eric Helms PhD, 3DMJ R&D Chief (@helms3dmj)  Instagram
• Mark Rippetoe (@CoachRippetoe)  Twitter
• Kelly Starrett (@mobilitywod)  Instagram

Related Links/Products Mentioned

• Nitrate in beetroot juice lowers blood pressure, study finds
• Energy Drinks and the Risk of Cardiovascular Disease: A Review of Current Literature
• Stimulant-Containing Energy Drinks
• The Max-OT Workout
• Starting Strength - Book by Mark Rippetoe
• Mark Rippetoe on training for strength vs. “aesthetics”
• f.lux: software to make your life better
• Visit Felix Gray for an exclusive offer for Mind Pump listeners!
• Tonal: The World's Most Intelligent Home Gym
• Visit PRx Performance for an exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout**
• Prime Bundle | MAPS Fitness Products - Mind Pump
• Digital Minimalism: Choosing a Focused Life in a Noisy World - Book by Cal Newport
• Stillness Is the Key - Book by Ryan Holiday
• Intuitive Nutrition Guide | MAPS Fitness Products - Mind Pump
• Legion Athletics - Science
• The Beginner’s Guide to Forskolin Supplementation
• Senna (Senokot): laxative to treat constipation
• Hunter-Gatherer Energetics and Human Obesity

People Mentioned

• Eric Helms PhD, 3DMJ R&D Chief (@helms3dmj) • Instagram
• Mark Rippetoe (@CoachRippetoe) · Twitter
• Kelly Starrett (@mobilitywod) • Instagram

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about how long to stay in a specific rep range, whether you can cut calories and still gain muscle, the best way to strengthen wrists and the ideal physical activity or exercise to be done 2-3Xs a week by the average person.

• How Italian’s don’t have a volume button. (4:04)
• Why it’s not just about the information, but rather HOW you communicate it. (5:57)
• Mind Pump heading to LA to meet Arthur C Brooks. (15:00)
• Does anything evoke emotion as much as music? (16:38)
• Mind Pump Business Wars: Starbucks vs. Peet’s. (19:47)
• The origin story of Red Bull. (24:55)
• Vuori’s CRAZY return policy: Good business move or bad one? (27:42)
• The CLEAR differences between men and women. (29:26)
• The differences between Heritage Pork vs regular pork and how you can get it from Butcher Box. (34:40)
• Updates on ‘Epstein Gate’. (37:40)
• Is panspermia a real thing?? (40:35)
• What’s the deal with the resurgence of amateur fights? Will the novelty wear off? (42:35)
• #Quah question #1 – How long should you stay in a specific rep range? Should you be switching up weekly, shorter or longer? (50:24)
• #Quah question #2 – I am confused about the whole bulk and cut thing. Can I cut calories and still gain muscle? (56:30)
• #Quah question #3 – What is the best way to strengthen wrists? I’m looking to learn a handstand, but my wrists give out first. (1:01:20)
• #Quah question #4 - If you can prescribe one physical activity or exercise to be done 2-3Xs a week for the average person, what would it be? (1:05:12)

People Mentioned

• Bishop Robert Barron (@bishopbarron)  Instagram
• Arthur Brooks (@arthurbrooks)  Twitter
• Mike Swick (@mike_swick)  Instagram
• Dr Pimple Popper (@popperdrpimple)  Instagram
• Logan Paul (@loganpaul)  Instagram

Related Links/Products Mentioned

• November Promotion: MAPS Performance ½ off!! **Code “GREEN50” at checkout**
• Arthur C. Brooks - Amazon.com
• The Pursuit | Netflix
• From the Ground Up: My Journey to Reimagine the Role of a Global Business Book by Howard Schultz
• How Thailand created Red Bull
• Visit Vuori Clothing for an exclusive offer for Mind Pump listeners!
• Visit Butcher Box for this month’s exclusive Mind Pump offer!
• 2 prison guards charged with conspiracy and filing false records on the night of Jeffrey Epstein's death
• NASA finds 'extraterrestrial sugar' on meteorites, which may have 'led to the origin of life'
• Rough N' Rowdy - Barstool Sports
• Which Is Better: Low Reps Or High Reps?
• MAPS Fitness Prime Pro
• MAPS O.C.R.
• The Best Form of Exercise – Mind Pump Blog
• Mind Pump Free Resources

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about how to incorporate a deload week into programming, how to develop side glutes, how to strengthen and stabilize hypermobile joints and the most memorable client that they have ever had.

• Mind Pump Recommends Jojo Rabbit in theaters now. (4:34)
• Mind Pump Recommends The Morning Show on Apple+. (6:17)
• Does Sal need an intervention? (9:10)
• What looks good in real life is often different than in pictures. (10:55)
• Why is Christianity triggering to most people? How you are doing yourself a disservice by being close-minded. (16:57)
• Kanye West the contrarian. (22:53)
• The benefits of pine bark extract & MORE in Organifi’s new product Move. (26:05)
• Can how you eat help your body fight the flu? (29:17)
• How we have engineered almonds from deadly to delicious. (33:00)
• Having a healthy diet can lower your risk of hearing loss. (36:17)
• Airbnb signs '$500 Million' Olympic sponsorship ahead of IPO: The advantages of a shared economy. (37:41)
• #Quah question #1 – Can you go deeper into what a deload week looks like? How to incorporate it into your programming and the purpose and benefits of doing so? (43:20)
• #Quah question #2 – How does one develop side glutes? I have a weird concave between my leg and hip, instead of side glutes being round. (54:01)
• #Quah question #3 - I have hypermobile hip joints that have led me to have terrible recruitment patterns in my lower body. I try to strengthen the muscles around my hips, but I still feel like I’m not able to engage them correctly. What can I do to fix this? (59:22)
• #Quah question #4 – What’s the most memorable client that you have ever had? (1:05:11)

People Mentioned

• Bret “Glute Guy” Contreras PhD (@bretcontreras1) Instagram
• Bishop Robert Barron (@bishopbarron) Instagram
• Joe DeFranco (@defrancosgym)  Instagram

Related Links/Products Mentioned

• November Promotion: MAPS Performance ½ off!! **Code “GREEN50” at checkout**
• Jojo Rabbit (2019) - Rotten Tomatoes
• The Morning Show on Apple TV+
• Apple’s Gadgets Co-Star in Its New TV Drama
• Mind Pump 1160: Bret Contreras- The Glute Guru
• Mind Pump 1165: Bishop Robert Barron on Physical Fitness, Satan, Evolution, Psychedelics & Much More
• Kanye West and Dr. Dre Announce 'Jesus Is King Part II'
• Visit Organifi for the exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout**
• New study: pine bark extract boosts nitric oxide production
• Ketogenic diet helps tame flu virus
• How Almonds Went From Deadly To Delicious
• Visit Skinny Dipped for an exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout**
• Healthy Diet May Lower Risk of Hearing Loss in Women
• Airbnb seals $500m Olympics sponsorship deal ahead of listing
• MAPS Powerlift
• Activate Your Glutes with Tube Walking – Mind Pump TV
• Why Your Butt Won't Grow: 3 Exercises to Wake Up Your Sleepy Butt – Mind Pump TV
• 3 Best Secrets - How To Make Your Butt Grow (AVOID MISTAKES!) | MIND PUMP
• Dunphy Squat- Improve Your Squat with this Secret Exercise – Mind Pump TV
• Mind Pump Free Resources

In this episode, Sal, Adam and Justin cover seven ways to prevent packing on the pounds (or kilos) this holiday season.

• What is Mind Pump’s favorite holiday? (2:52)
• How much weight does the average American gain during the holidays? (4:20)
• The seven steps you can take to NOT get fat around the holidays.
• • #1 – Cutting the STRESS! (6:39)
  • #2 – Prioritizing the order of how you eat your food. (13:15)
  • #3 – The importance of drinking plenty of water. (17:35)
  • #4 – Bringing a healthy dish to your family dinner. (20:00)
  • #5 – Being mindful about the food you are about to eat and eating the desserts that are MOST meaningful to you. (23:40)
  • #6 – Going for a walk after your big meal. (31:03)
  • #7 - Scheduling workouts with your family and friends. (37:42)

People Mentioned

•  Paul Chek (@paul.chek)  Instagram

Related Links/Products Mentioned

• November Promotion: MAPS Performance ½ off!! **Code “GREEN50” at checkout**
• Visit Butcher Box for this month’s exclusive Mind Pump offer!
• Weight Gain over the Holidays in Three Countries
• The health benefits of strong relationships
• Why Eating With Your Non-Dominant Hand Can Help With Weight Loss
• Chewing Your Food: Is 32 Really the Magic Number?
• The Case For Taking a Walk After You Eat
• Mind Pump Free Resources

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the significance of bodyweight training when strength training, whether a beginner should focus on bulking or cutting first, why people have such a hard time losing fat, and knowing when to become a personal trainer.

• How the modern domesticated dog wouldn’t survive a second in the wild. (5:23)
• Adam shares his most recent set back in his training. (6:17)
• That one-time Sal couldn’t get off the floor after an injury. (11:40)
• Why adults always have lessons to learn. (14:20)
• Mind Pump recommends The Mandalorian on Disney+. (16:54)
• Sal’s daughter turns 10! (22:28)
• Public Service Announcement: If you have symptoms of malaise, there are at-home tests available for you. (26:12)
• Why brands like Felix Gray are ahead of the curve. (32:25)
• Why humans need physical touch to thrive. (35:34)
• How today’s obesity epidemic has been caused by ultra-processed food. (39:47)
• Is CrossFit heading in a new direction? (42:58)
• Google buys Fitbit for $2.1 Billion: What does it mean for the consumer? (47:25)
• #Quah question #1 - What is the significance of bodyweight training when strength training? Can it replace higher rep ranges with weights? (50:21)
• #Quah question #2 – Should someone who is a beginner focus on bulking or cutting first? How do you know which to do first? (54:35)
• #Quah question #3 – Why do you guys think people have such a hard time losing fat in this day and age? What are the physical or phycological barriers you see most people have? How have you guided people in the right direction on starting their journey? (1:00:37)
• #Quah question #4 – How do you know when you should become a personal trainer? What makes you fit to become a personal trainer? (1:08:48)

People Mentioned

•  Greg Glassman (@CrossFitCEO)  Twitter

Related Links/Products Mentioned

• November Promotion: MAPS Performance ½ off!! **Code “GREEN50” at checkout**
• The Mandalorian | Disney+ Originals
• Watch Rick and Morty Streaming Online | Hulu
• Visit Everly Well for an exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout**
• Arsenic, Lead Found in Popular Protein Supplements
• Visit Felix Gray for an exclusive offer for Mind Pump listeners!
• Office workers spend 1,700 hours a year in front of a computer screen
• Hands On Research: The Science of Touch
• Today's obesity epidemic may have been caused by childhood sugar intake decades ago
• Greg Glassman on CrossFit’s New Direction 
• CrossFit MDL1s are Networking Medical Doctors
• Google buys Fitbit for $2.1 billion
• How To Boost Your Metabolism The Right Way! (FAT LOSS!)| Mind Pump TV
• Mind Pump 1057: How to Get Stronger for Fat Loss & Muscle Building
• Are Personal Trainers Worth the Cost? - Mind Pump Blog
• Mind Pump Free Resources

In this episode, Sal, Adam and Justin speak for the second time with Bishop Robert Barron.

• Focusing on the wider culture and moving forward on all fronts. (2:46)
• What was the conversation like with Jordan Peterson? (4:04)
• Why everyone is hungry for God. (5:18)
• What are the symptoms of poor spiritual health? (7:40)
• The problems of creating an idol out of the ego. (9:57)
• The surrender of control and asking God what does he want you to do today. (11:01)
• Why has religion fallen out of favor? (13:00)
• What is his take on stoicism? (15:06)
• Understanding the concept of the Holy Trinity. (17:45)
• How do you know what religion is RIGHT for you? (19:30)
• The four criteria to detach from and how to balance them in your life. (24:17)
• Why behind every addiction there is a soul quest for God. (26:06)
• Does Satin play a role in our lives? (27:50)
• What are his thoughts on psychedelics? (32:38)
• Using journaling as a spiritual exercise. (35:50)
• Has our time forgotten Jesus Christ as a human being? (39:21)
• How religion stirs up people’s feelings and emotions. (41:15)
• What is the hardest book of the Bible for people to comprehend? (43:20)
• Can we believe in creation and evolution? (44:05)
• Does he foresee any problems with editing our genes? (46:25)
• What is the connection between Christianity and freedom? Or this there any? (49:30)
• What’s the role of the church in protecting the freedoms of people around the world? (55:28)
• Where can people start if they want to look more into religion? (59:31)
• What are the greatest challenges facing us today? (1:00:27)
• How life is all about choices. (1:04:10)
• Does God want us to have lots of children? (1:05:15)
• Is he a big movie guy? (1:05:56)
• What types of music does a Bishop listen to? (1:08:45)
• How everyone has a poison somewhere. (1:10:05)
• Did Jesus ever laugh? (1:11:10)
• What are the different arms of The Word on Fire? (1:13:19)
• Is there a role of physical fitness in spirituality? (1:14:34)

Featured Guest/People Mentioned

• Bishop Robert Barron (@bishopbarron)  Instagram
• Facebook
• Word on Fire
• Bishop Robert Barron - YouTube
• Ben Shapiro (@officialbenshapiro)  Instagram
• Jordan Peterson (@jordan.b.peterson)  Instagram
• Ryan Holiday (@ryanholiday)  Instagram
• Joe Rogan (@joerogan)  Instagram

Related Links/Products Mentioned

• November Promotion: MAPS Performance ½ off!! **Code “GREEN50” at checkout**
• Robert Barron - Amazon
• Catholicism documentary
• Bishop Barron’s Interview with Ben Shapiro
• S2 E14: Bishop Barron: Catholicism and the Modern Age
• Mind Pump 1155: Ryan Holiday
• Mind Pump 827: Bishop Barron- Using YouTube & Social Media to Demystify Christianity & God
• Unnatural Selection | Netflix Official Site
• Mere Christianity - Book by C. S. Lewis
• Gran Torino (2009) - Rotten Tomatoes

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about how to feel activation in chest when benching, how much information you should know as a new personal trainer, if there is anything they would go back and change in their first 3 programs (Anabolic, Performance & Aesthetic), and how to address insecurities.

• Adam has an addiction to subscriptions. (5:06)
• Sal using scare tactics on his son. (9:42)
• Is seasonal affective disorder a real thing? (11:16)
• How your thermal environment affects your sleep. (14:07)
• Justin is a big dance guy. (19:09)
• The health benefits of the lion’s mane mushroom. (23:02)
• Is milk consumption on the decline? (27:15)
• Can artificial intelligence predict premature death? (30:05)
• Mind Pump recommends The Inventor: Out for Blood on HBO. (30:49)
• The multi-level marketing (MLM) scam that is Beachbody. (34:55)
• Convoy: The Uber of trucking systems. (42:00)
• The psychological benefits of exercise. (45:11)
• #Quah question #1 – When I bench, regular or incline, I don’t feel a lot of activation in my chest. Any tips to feel it more? (48:43)
• #Quah question #2 - How much information should you know as a new personal trainer? I listen to you guys, but I can’t hold a candle to you. (55:23)
• #Quah question #3 – Knowing what you know today, is there anything you would go back and change in your first 3 programs? (1:00:05)
• #Quah question #4 – How would you guys recommend to address insecurities in yourself? (1:07:14)

People Mentioned

•  Eugene Teo (@coacheugeneteo)  Instagram

Related Links/Products Mentioned

• November Promotion: MAPS Performance ½ off!! **Code “GREEN50” at checkout**
• Effects of thermal environment on sleep and circadian rhythm
• Visit ChiliPad for an exclusive offer for Mind Pump listeners! **Code “MPOOLER” at checkout**
• 9 Health Benefits of Lion's Mane Mushroom
• Visit Four Sigmatic for an exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout**
• Dean Foods, America's biggest milk producer, files for bankruptcy
• The Weston A. Price Foundation
• Artificial intelligence can predict premature death, study finds
• The Inventor: Out for Blood in Silicon Valley
• Mind Pump 1082: The Truth About Beachbody®
• Convoy raises $400 million to expand its on-demand trucking platform
• Being physically active might be associated with a greater ability to control negative emotions, study finds
• Correcting Upper Cross Syndrome to Improve Posture & Health- Intro
• How to Fix Rounded Shoulders (GONE IN 4 STEPS!) | MIND PUMP
• Mind Pump TV - YouTube

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about whether cardio is a waste of time if you’re lifting heavy, the benefits and disadvantages of doing a barbell complex vs. doing straight sets, whether it is necessary to eat multiple times a day to see gains, and if it is awkward when someone asks just one of them to be on their podcast.

• The foods the guy’s used to eat during their bachelor days. (3:30)
• Want to lower your blood pressure? Drink your beet juice. (8:15)
• Is Sal a little too thick? (11:56)
• Adam provides updates from Week 3 of MAPS Powerlift. (15:35)
• Sal recommends The Rise of Jordan Peterson on Prime Video. (20:20)
• Mind Pump’s first take on The Mandalorian on Disney+. (24:00)
• Disney+ surpasses 10 million subscribers on the first day! (27:00)
• The future of entertainment is here: Will we see an a la carte app soon?? (28:25)
• Adam’s shares his ‘interesting’ experiences with DoorDash. (31:47)
• Has the last driver’s license holder already been born?! The guys speculate on the future of the auto industry. (35:45)
• The latest plan of attack on The Andrews rat problem. (41:40)
• It is getting ugly in San Francisco: The new DA pledges not to prosecute public urination, other quality-of-life-crimes. (44:50)
• #Quah question #1 – Is cardio a waste of time if you’re lifting heavy? Or do you suggest doing some in your workout? (48:00)
• #Quah question #2 – What are the benefits and disadvantages of doing a barbell complex vs. doing straight sets? (55:21)
• #Quah question #3 – Do you really need to eat multiple times a day to see gains? I eat two meals and one shake a day to meet my macros. Is that ok? I train 5 to 6 days a week. (1:01:26)
• #Quah question #4 - Is it awkward when someone asks just one of you to be on their podcast? (1:08:23)

People Mentioned

• Jordan Peterson (@jordan.b.peterson)  Instagram
• Tait, A Human Person (@taitfletcher)  Instagram
• Tom Bilyeu (@tombilyeu)  Instagram
• Max Lugavere (@maxlugavere)  Instagram

Related Links/Products Mentioned

• November Promotion: MAPS Performance ½ off!! **Code “GREEN50” at checkout**
• Does beetroot juice lower blood pressure?
• Visit Organifi for the exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout**
• MAPS Powerlift – Mind Pump
• Watch The Rise Of Jordan Peterson | Prime Video - Amazon
• The Mandalorian | Disney+ Originals
• Disney+ surpasses 10 million subscribers on first day
• The Morning Show on Apple TV+
• Comcast announces $5-per-month Flex streaming platform for cord cutters
• The Last Driver’s License Holder Has Already Been Born.
• The Secret of NIMH (1982) - Rotten Tomatoes
• New San Francisco DA's pledge making homeless crisis worse, says police union chief
• Cardio Sucks for Fat Loss – Mind Pump Blog
• MAPS Fitness HIIT – Mind Pump
• HIIT Workout For Fat Loss with Barbell (15 Minutes) | MIND PUMP
• MP 1019: Using Barbell Complexes for Building Muscle & Burning Fat, How to Fix an Imbalance Between...
• The Meal Frequency Myth – Mind Pump Blog
• Mind Pump Free Resources

In this episode, Sal, Adam and Justin give you five ways to naturally relieve pain.

• How over 100 million Americans suffer from chronic pain DAILY! (2:07)
• What are the differences between chronic and acute pain? (2:58)
• HOW you are moving can determine WHY you are in pain. (5:02)
• The Five Most Important Ways to Relieve Pain. (7:22)
• • #1 – Improve overall mobility to solve the root problem. (9:42)
  • #2 – How your diet can be causing your joint pain. (24:59)
  • #3 – Optimizing your sleep to reduce pain. (33:46)
  • #4 – The importance of getting proper sunlight. (43:11)
  • #5 – Practicing mindfulness to reframe how your body perceives pain. (46:54)

Related Links/Products Mentioned

• November Promotion: MAPS Performance ½ off!! **Code “GREEN50” at checkout**
• Chronic Pain Statistics: Facts, Figures And Research [Infographic]
• Report: More than 100 million Americans suffer chronic pain
• How to Improve Back Pain
• Flexibility vs. Mobility: The Difference (IT MATTERS!) - Mind Pump TV
• What is the First Step to Better Mobility?
• How To Foam Roll PROPERLY (AVOID THESE MISTAKES) | MIND PUMP
• Is Fasting Effective?
• Intermittent Fasting Guide | MAPS Fitness Products - Mind Pump
• Foods that fight inflammation
• Visit Felix Gray for an exclusive offer for Mind Pump listeners!
• The effect of sleep deprivation on pain.
• Does fascia hold memories?
• Mind Pump Free Resources