JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?C98(Il0),Y-alcrҝs"E꼁ҥ2,(U%On)x[Kq ַRDf0;Pց )xWi -l( AS$Wr$+>}ePlPJ3=-xzҩXZZ1aҭmc-Cj@?.{}*7,2zֳG Eg"cS7$A9*]\IabJPx,>P09\. ?\V}n/f ~1%B < MmU 08'x_hhcfI=iVrEGO?L- /ƒלӾ70{JK -0??ZxNNKP47u iנvlS}NS8HdɜLU] 6]t|xV2U9.:ӏή!]!RΜ}9$ 2&,cv'pk&lT3H(1z~46xYXqbXתX@Fr}}4%5m /H˞@RK#X,gA H9e,s⅞oC+^I7YFq.U%"{kiykX? ^m#-ib[<:օvұ,׏\rb$j[DǾ\n<\OZ$@sȢctIy6zVnCO5w3\ܯ4cJncBU95X1dsiI*픮}ϭma8 EM,S$J$N'-ơHT1x =)9$:U!5{&93zfo$јJ=CD#k$tp"͕%m@ "tT[? !۵/k3@`(َU{I ^ؤ݅fG'\ U!Z'_ٝm %''+|뉱[ AO. >[̳mdN+hyRklpp}WxM9~=M{EݔH+ JլuKVl2yqE&DAd1^[dPOqPJ$>EV-n"nִ eI50)&1ЃYIκ1NgLѩʂwg!+WK:PLt>`N hes)e6 {)ZVy],Ēǽ{ Ǫ^+5kB2NpjiTPI"*6yɧ*yar7`Mnhia 'ӥixj0Ndk5llxT Gl3I(r`t=jۂv ۿ$* c9RQ:г^:6h\K%Wu'8`ږg@P\T"R0:R}28\N3(4a*vBcU _@dIQFI ҹW61qHI6uC9{T21F;vnI];YF?Nku?:%Ċq$eM0iu x p=uD1ՔcUUKpӚb5kT## s+AIZPc5GRXu `։z䁸 5:nL6%bpFn)Y|ҸxҠB:-lzx{jrD_  Gy1;F+E m&3FfH"s[ΤqŒ*Gs]j]jņ&?GUiV-1ƣD~i˧ې8_JWB\IhD?MkU+Gc.:4nnN)S(?M0B%TUDq @~ΝUE9m}FշHpp÷'qOv_4q̼힕KP r>&}$ 2#PLgU'ڦPR.%dAoxmH卢EAa}@q^)mm|Aim5) 6I~pr}*D嵛$I$TsJVU%.%…<_Jo-̬U2pH>fݦ:⹩;om$2K } $Ms KƒH(N q`\`0g(ؕcI(13Fr 6*+30s+KPGL]=}.XPf 2{ӭ[;~utGJ酙}woʑJ2֡F,9T㷑ST E`T^0)H,c-=pz$j䓟J О)&p#Եh6[M +$fͶeYF[[, ;n9$az~$-pT޵5]NwlV,+v=#WD*C̎E4?yq\$eh!9uIKHF 鏯JN.%`Ȭ3F9Pimd23 1-&ֈnE):2e5oa4r1\r(^Aֺ7MtemL +љDh"}4%Il?0湛'J;6n)6f "q)g.'2)^ VXrfAbs˛o1$VQjk\íhkPv'q B9K0S9˻UJAXd89piBN:sqr}*7S,Ƕj'nbRr4v:waa>|Ctc$VtJkM3AcEpR s5-\Q9ڬXLr%bCdGj<>}SցbH!s~R:'^3cBF*H#pEg-ƙkB dܟ67WMA"1sIT:7:5HWpXVI##'CWW=#LMݖȈ"fݍ[d8Grq\q%~S*Zni ~E; cN=^Hc?y$#Ј`@ubXt;rzޢgd ?xL"+dk)P_Jw';rp'N)RgHg^pz\/d#׏ZArbzw 2?¦҆[=2dYWvL C@A͸$w&=m24cA[vF@أ^~F#HfcQ}Z+YN[\i-3E"\uQdNgb[׵(lAS}1 ж-P]* n3ښ3άg_:ސv$f8gNltp9 .FT)֚ ;ul}^pp M=3 cEKP9ғhv2O S㓌(E8v4 } ( ⪘9֣YB֪sLFi!X`gȹ#m4uP\r68ŏJxqBJޕbS~9DXoSSED*x~(GM_QEIݩ_P NQS@;*EJ( ShTQE Ey>~5N^(@WES has been and is currently being studied by three well known and highly respected researchers, Dr. Bill Kraemer, Dr. Rick Kreider, and Mr. Mike Stone to date, no undesirable side effects have been found. Kreider studied the effects of creatine on college football players and reported "no impact on tests of liver or kidney function." Kraemer examined active college students at Penn State after a heavy work out. He also found no side effects from the use of creatine. He examined hormone levels, blood profiles and muscle biopsies. Participants also filled out questionnaires regarding any side effects such as cramping, diarrhea, nausea. None were reported. Not only has Kraemer thoroughly examined creatine, he also used it when he was a competitive athlete as did his 17-year-old daughter when she played high school tennis and his 15-year-old son when he was weight lifting. Again, no adverse side affects. Creatine does have one well-documented side effect. It causes an increase in muscle mass. When taken as prescribed it has the capacity to increase body weight by as much as seven pounds in five days.<br>Are there any long term effects? The long term effect of creatine has never been studied. However, creatine has been used in the past and without incident. Athletes in the 1940s and 1950s used it until steroids became available. They switched to steroids because they got results much faster. The Eskimos ingest up to four grams of creatine per day through their high consumption of meat and fish, twice that of Americans, and, have not had any documented ill effects.<br>How much time is considered long term? Is it 5 years, 10 years, or 50 years? The FDA has been studying creatine since it exploded onto the sports scene in 1992. Dr. Mike Stone from Appalachian State University, a leader in the field of Muscle Physiology, has been studying athletes who have been taking creatine for as long as six years. To date, there are no reports of kidney, heart or liver problems.<br>Since there is no documented evidence that creatine is a health hazard, the benefits of accelerated muscle development using creatine, far outweigh at least one alternative - using anabolic steroids. For those concerned about sending the wrong message to young adults, consider this; it is a great service to young people to let them know there is a viable alternative to using anabolic steroids.<br><br>_______________________________________<br><br>Creatine is criticized <br>for the following<br><br>1. It could have been a cause in the death of three college wrestlers who died trying to  make weight. <br><br>2. It caused muscle cramping due to water retention and dehydration.<br><br>3. Creatine has an adverse effect on liver and kidney function.<br><br>4. It is lacking in long term research.<br><br>5. To a lesser degree of concern, creatine causes stomach upset, diarrhea and nausea.<br><br><br><br> one factor above all that has enabled Tim Holt to turn poor football programs into great ones: discipline. "If our kids don't practice, they don't play," says Holt. "We also monitor our kids' grades once a week, and we have a consistent set of rules that we expect them to follow. We're very strict about our workouts and academics. And because we have such a strong work ethic and discipline, our kids are able to win, get into college programs and be successful."r famous hip flexor stretch. If you do this one right, it will help you to increase your stride length and therefore your speed. Remember, when you stretch you want to look like a sprint