I have just released GNU Gatekeeper version 5.3.

You can download it from https://www.gnugk.org/h323download.html

This release has a number of new features as well as some important bug
fixes.

Whats new ?

• LRQ loop detection to optimize calls flows between multiple neighbor gatekeepers This new feature has the potential to significantly reduce the load on all gatekeepers and prevent "LRQ storms".
• new routing policy to set call destinations by querying HTTP or REST servers, see [Routing::Http]
• much improved support for SNMP
• important bug fix for TLS encryption of signaling channels
• important bug fixes for H.460.18 NAT traversal (for H.245 tunneling and for multi-homed servers)
• performance optimization: this version can handle 5-10% more proxied  calls on the same hardware
• performance optimization: re-authenticate lightweight, additive registrations only when new aliases differ. This significantly reduces the load on password databases.

Enjoy!


Full change log:

- BUGFIX(ProxyChannel.cxx) don't send H.245 address to tunneling
  H.460.18 endpoint, breaks call when H.245 multiplexing
- performance optimization: 5% faster UDP handling
- changed default: [SNMP] Implementation=PTlib
- remove unfinished Windows-SNMP implementation, use PTLib-SNMP on Windows
- support SET and GET-NEXT in PTLib-SNMP
- support SNMP sysUpTime when running as standalone agent
- BUGFIX(configure.in) LARGE_FDSET defaults to off
- new SNMP OID 1.3.6.1.4.1.27938.11.1.9 to query total bandwidth allocated to ongoing calls
- BUGFIX(ProxyChannel.cxx) fix hangup when making many TLS calls quickly one after another
- BUGFIX(RasSrv.cxx) don't require H.460.22 parameters in ARQs
- BUGFIX(ProxyChannel.cxx) fix TLS without LARGE_FDSET
- BUGFIX(ProxyChannel.cxx) don't send H.460.22 priority field in SCI
- BUGFIX(gkauth.cxx) free memory from cached and expired passwords
- re-authenticate lightweight, additive registrations only when new aliases differ
- remove switch [Proxy]DisableRTPQueueing, always disabled now
- new routing policy: http with config section [Routing::Http]
- BUGFIX(ProxyChannel.cxx) fix H.460.18 on multi-homed servers (SCI comes from the correct IP now)
- new switch to disable SNMP traps [SNMP] EnableTraps=0
- BUGFIX(ProxyChannel.cxx) don't throw SNMP trap on H.245 connection errors
  (causes crash under load with Net-SNMP)
- BUGFIX(snmp.cxx) shutdown GnuGk when SNMP agent can't be started
- BUGFIX(snmp.cxx) protect NetSNMP library calls with mutex
- changed default: ForwardResponse now defaults to 1 in [RasSrv::LRQFeatures] and [Neighbor::...]
- new feature: loop detection for LRQs [RasSrv::LRQFeatures] LoopDetection=1
- BUGFIX(Neighbor.cxx) some settings in [RasSrv::LRQFeatures] were ignored if not set in [Neighbor::...]

When you run the GNU Gatekeeper, you can block spam calls from the well known bots ("MERA RU", "SimpleOPAL" etc.) eg. using a small LUA script in your config.

But that alone doesn't stop the load on the server, because often these bots keep on making calls.

Fail2ban to the rescue!

With this filter definition in /etc/fail2ban/filter.d/gnugk.conf you can check fro rejected calls:

[Definition]
failregex = Dropping call CRV=[0-9]+ from <HOST>:[0-9]+ due to Setup authentication failure
ignoreregex =


And then you can add this jail definition to /etc/fail2ban/jail.local to block the IP:

[gnugk]
enabled  = true
logpath  = /var/log/gnugk.log
filter   = gnugk
bantime  = 6000
maxretry = 2
action   = iptables[name=GnuGk, port=1720, protocol=tcp]


Voila!

I am happy to announce the release of GNU Gatekeeper 5.4.

You can download it from https://www.gnugk.org/h323download.html

New features:

• new accounting module to send accounting data to an MQTT server
• support for redis as database (eg. as backend for password storage)

Bug fixes:

• important fix for H.245 tunneling translation with H.460.18 endpoints
• fix for snmpwalk in PTLib-SNMP implementation
• fix sending alternate gatekeeper list to endpoints with assigned gatekeeper
• improved DRQ from child gatekeepers
• fix TLS with neighbor gatekeeper

Please also note that a bug has been found in PTLib that can cause a crash in any GnuGk version if you use the status port (manually of from an application). Please upgrade to PTLib 2.10.9.3!

I am happy to announce the release of GNU Gatekeeper 5.5.

This release has new features and bug fixes when you run clustered gatekeepers. It also improves the port detection feature and we have a complete and up to date Chinese documentation.

You can download it from https://www.gnugk.org/h323download.html

New features:

• new feature GnuGkAssignedGatekeeper to push endpoints back to their intended home gatekeepers in the cluster, even if the endpoints don't support assigned gatekeepers
• support new PBKDF2 password hashes for ssh logins to the status port
• new switches to fine tune port detection for H.239 channels (IgnoreSignaledPublicH239IPsFrom=x and IgnoreSignaledAllH239IPs=1)
• new Chinese manual

Bug fixes:

• select correct source IP for neighbor pings
• set altGKisPermanent=true when redirecting endpoints
• fix RRJ to include alternates when RedirectGK=Endpoints limit is reached
• fix reading of AllowSignaledIPs= switch
• don't complain about [Neighbor::xxx] SendAliases switch when using--strict

Enjoy!

Today GNU Gatekeeper version 5.6 has  been released.

Download: https://www.gnugk.org/h323download.html

It contains an important bug fix to H.460.19 multiplexing and H.460.26 (media over TCP) when using GnuGk's internal call forwarding (ForwadOnFacility).

I have also added an interop tweak to be able to call video services that don't understand H.323 URL aliases (eg. videobutler.nl). You can enable it with

This is not only a H.323 topic, but since H.323 also uses TCP connections, it applies to H.323 as well:

To detect network errors and signaling connection problems, you can enable TCP keep alive feature. It will increase signaling bandwidth used, but as bandwidth utilized by signaling channels is low from its nature, the increase should not be significant. Moreover, you can control it using keep alive timeout.

The problem is that most system use keep alive timeout of 7200 seconds, which means the system is notified about a dead connection after 2 hours. You probably want this time to be shorter, like one minute or so. On each operating system, the adjustment is done in a different way.

After settings all parameters, it's recommended to check whether the feature works correctly - just make a test call and unplug a network cable at either side of the call. Then see if the call terminates after the configured timeout.

Linux systems

Use sysctl -A to get a list of available kernel variables
and grep this list for net.ipv4 settings (sysctl -A | grep net.ipv4).
There should exist the following variables:

net.ipv4.tcp_keepalive_time:   time of connection inactivity after which
                               the first keep alive request is sent
net.ipv4.tcp_keepalive_probes: number of keep alive requests retransmitted
                               before the connection is considered broken
net.ipv4.tcp_keepalive_intvl:  time interval between keep alive probes

You can manipulate with these settings using the following command:

sysctl -w net.ipv4.tcp_keepalive_time=60 net.ipv4.tcp_keepalive_probes=3 

    net.ipv4.tcp_keepalive_intvl=10

This sample command changes TCP keepalive timeout to 60 seconds with 3 probes,
10 seconds gap between each. With this, your application will detect dead TCP
connections after 90 seconds (60 + 10 + 10 + 10).

FreeBSD and MacOS X

For the list of available TCP settings (FreeBSD 4.8 an up and 5.4):

sysctl -A | grep net.inet.tcp

net.inet.tcp.keepidle - Amount of time, in milliseconds, that the (TCP) 
connection must be idle before keepalive probes (if enabled) are sent.

net.inet.tcp.keepintvl - The interval, in milliseconds, between 
keepalive probes sent to remote machines. After TCPTV_KEEPCNT (default 
8) probes are sent, with no response, the (TCP)connection is dropped.

net.inet.tcp.always_keepalive - Assume that SO_KEEPALIVE is set on all 
TCP connections, the kernel will periodically send a packet to the 
remote host to verify the connection is still up.

therefore formula to calculate maximum TCP inactive connection time is 
following:

net.inet.tcp.keepidle + (net.inet.tcp.keepintvl x 8)

the result is in milliseconds.

therefore, by setting
net.inet.tcp.keepidle = 10000
net.inet.tcp.keepintvl = 5000
net.inet.tcp.always_keepalive =1 (must be 1 always)

the system will disconnect a call when TCP connection is dead for:
10000 + (5000 x 8) = 50000 msec (50 sec)

To make system remember these settings at startup, you should add them 
to /etc/sysctl.conf file

Solaris

For the list of available TCP settings:

ndd /dev/tcp ?

Keepalive related variables:
- tcp_keepalive_interval - idle timeout

Example:
ndd -set /dev/tcp tcp_keepalive_interval 60000

Windows 2000 and Windows NT

Search Knowledge Base for article ID 120642:
http://support.microsoft.com/kb/120642/EN-US

Basically, you need to tweak some registry entries under
HKEY_LOCAL_MACHINESYSTEMCurrentControlSetServicesTcpipParameters

Most H.323 vendors did not implement encrypting the signaling connection with TLS. They only encrypt the media (RTP). But you can use the two GNU Gatekeepers to encrypt you call signaling even when your endpoints don't support this natively.

Suppose you have 2 locations and want to connect them securely over the public internet.

GnuGk can encrypt call signalling between those locations using TLS and encrypt the media (RTP) using H.235.6 (AES encryption). 

 Configuration for GNU Gatekeeper 1 (prefix 01)

 

[Gatekeeper::Main]

[RoutedMode]
GKRouted=1
H245Routed=1
CallSignalPort=1720
AcceptUnregisteredCalls=1
; make sure H.245 gets tunneled for TLS
H245TunnelingTranslation=1
; add AES media encryption if the endpoint doesn't encrypt itself
EnableH235HalfCallMedia=1
; only allow encrypted calls
RequireH235HalfCallMedia=1
; change the media key after 2^31 operations
EnableH235HalfCallMediaKeyUpdates=1

[Proxy]
Enable=1

[ModeSelection]
0.0.0.0/0=PROXY
; only use routed mode for local calls
192.168.0.0/18=H245ROUTED

[TLS]
EnableTLS=1
PrivateKey=/path/to/server.pem
Certificates=/path/to/server.pem
CAFile=/path/to/rootcert.pem
Passphrase=MySecret
CheckCertificateIP=1

[Gatekeeper::Auth]
FileIPAuth=required;Setup

[FileIPAuth]
; allow all calls from local network
192.168.1.0/24=allow
; only allow TLS encrypted and authenticated calls from elsewhere
any=onlyTLS

[RasSrv::PermanentEndpoints]
; the GnuGk in the other location, serving prefix 02
1.2.3.4:1300=remote-gw;02

[EP::remote-gw]
; use TLS to call remote GnuGk
UseTLS=1 

Configuration for GNU Gatekeeper 2 (prefix 02)

[Gatekeeper::Main]

[RoutedMode]
GKRouted=1
H245Routed=1
CallSignalPort=1720
AcceptUnregisteredCalls=1
; make sure H.245 gets tunneled for TLS
H245TunnelingTranslation=1
; add AES media encryption if the endpoint doesn't encrypt itself
EnableH235HalfCallMedia=1
; only allow encrypted calls
RequireH235HalfCallMedia=1
; change the media key after 2^31 operations
EnableH235HalfCallMediaKeyUpdates=1

[Proxy]
Enable=1

[ModeSelection]
0.0.0.0/0=PROXY
; only use routed mode for local calls
192.168.0.0/18=H245ROUTED

[TLS]
EnableTLS=1
PrivateKey=/path/to/server.pem
Certificates=/path/to/server.pem
CAFile=/path/to/rootcert.pem
Passphrase=MySecret
CheckCertificateIP=1

[Gatekeeper::Auth]
FileIPAuth=required;Setup

[FileIPAuth]
; allow all calls from local network
192.168.1.0/24=allow
; only allow TLS encrypted and authenticated calls from elsewhere
any=onlyTLS

[RasSrv::PermanentEndpoints]
; the GnuGk in the other location, serving prefix 01
1.2.3.5:1300=remote-gw;01

[EP::remote-gw]
; use TLS to call remote GnuGk
UseTLS=1 

Other options

You could also configure the remote GNU Gatekeeper as a neighbor, but beware that the RAS traffic between neighbors will show meta data (whois is caling who) in clear text! 

See the GnuGk manual section on TLS for more details and examples how to generate the OpenSSL certificates. 

 

Many networks are migrating from IPv4 to IPv6. What can you do if still have H.323 endpoints that only support IPv4 ?

The GNU Gatekeeper can translate IPv4 into IPv6 calls and vice versa.
You can use one GnuGk to IPv6 enable all of your existing IPv4 endpoints.

 

 

All you have to do is enable IPv6 in your configuration and GnuGk will automatically
detect the connection type of your endpoints and convert the call.

All it takes is one switch in your config:

[Gatekeeper::Main]
EnableIPv6=1 

 H323Plus 1.27.2 and PTLib 2.10.9.4 have been released.

Changes in H323Plus:

- support for Alpine Linux for smaller container images
- crash fixed on invalid RTCP packets
- memory leaks fixed
- GetCrytoMasterKey() restored that got lost in 1.27.1
- better support for cross-compiling
- various updates for newer compilers
- some smaller bug fixes

https://www.h323plus.org/source/

 

Changes in PTLib:

- support for Alpine Linux
- better support for cross-compiling
- various smaller bug fixes

https://github.com/willamowius/ptlib/releases

GNU Gatekeeper version 5.7 has some important bug fixes, improves interoperability
with other vendors and also has a few new features.
 

Several severe crashes and a few memory leaks have been fixed.

Improved interoperability with:

• Lifesize endpoints
• Poly's Microsoft Teams gateway
• Polycom RealPresence Capture Server

New features:

• You get a warning in the GUI / on the status port if one of your endpoints has an incorrect time setting and this password authentication fails. This makes trouble shooting a lot easier.
• Invalid TPKT packets (eg. due to network errors) now don't necessarily take down an otherwise healthy call. Use the new  AbortOnInvalidTPKT=0 switch to enable.
• GnuGk will now also return unused memory back to the OS periodically to make it available again to other applications on the same server.
  
• You have a new %{Vendor} variable for SqlAuth RegQuerys and LuaAuth

Full change log:

- BUGFIX(ProxyChannel.cxx) fix crash on non-standard H.245 Indication from
  Polycom RealPresence Capture Server
- BUGFIX(ProxyChannel.cxx) fix possible crashes on non-standard generic information in OLCs
- print warning message on status port when passwords get rejected due to wrong time
- BUGFIX(httpacct.cxx) fix memory leak
- BUGFIX(ProxyChannel.cxx) fix possible crash
- BUGFIX(gk.cxx) avoid crash when terminating in the middle of program startup,
  set non-zero exit code so restarter notices error
- return unused memory back to OS periodically
- new switch: [RoutedMode] AbortOnInvalidTPKT=0 for more graceful handling of network errors
- BUGFIX(gk.cxx) fix for running on Alpine Linux (needs updated PTLib, too)
- don't start GnuGk if RTP multiplexing is configured, but we can't start the listener
- new switch: [RoutedMode] MatchH239SessionsByType=0 to fix presentations with
  LifeSize endpoints over Poly's Microsoft Teams gateway
- BUGFIX(ProxyChannel.cxx) make sure we don't set RTP address on multiplexed RTCP keepalive
- BUGFIX(RasSrv.cxx) look at all tokens for H.235.TSSM
- add %{Vendor} variable for SqlAuth RegQuery and LuaAuth

GNU Gatekeeper version 5.8 has been released with a number of bug fixes and a few new features.

To stay updated on new releases, please also follow us on Twitter!

Improved interoperability with:

• EdgeProtect
• Avaya
  

 New features:

• experimental support for Avaya's non-standard version of H.323 (./configure --enable-avaya) (thanks Konstantin Prokazov)
• consider RFC 6598 shared network space (100.64.0.0/10) and Zeroconf (169.254.0.0/16) as private IPs
  
• new switch [Proxy] AllowSignaledIPsFrom= to skip auto-detect for messages received directly from certain IPs when IgnoreSignaledIPs=1
• new switch [Proxy] AllowAnyRTPSourcePortForH239From= to handle incorrect RTCP addresses in H.239 OLC (EdgeProtect interop)
• new switch [RoutedMode] MatchH239SessionsByIDOnly= to never attempt to match a H.239 reverse channel by type for improved interoperability with EdgeProtect
• new switches to set the HTTP Content-Type header in HttpAcct, HttpPasswordAuth and Routing::Http
• new switch [Routing::Http] JSONResponse=1 to send more flexible routing data in the HTML reponses
• many new status port shortcuts (see manual section for details)

Bug fixes:

• fix H.460.18/.19 on multi-homed servers
• fix race condition when handling H.460.19 multiplex IDs
• fix media loop on half port-detected channel when media is very early
• fix Net-SNMP query for total bandwidth
• save RTCP address from OLC for port-detection
• always check AllowSignaledIPs= before applying IgnoreSignaledAllH239IPs or IgnoreSignaledPrivateH239IPs
• handle extensions and CSRC in RTP header with H.235 half-call media
• better endpointIDs on Windows when compiling without OpenSSL

GNU Gatekeeper version 5.9 is out with a number of bug fixes and a few new features.

Download: https://www.gnugk.org/h323download.html

New features:

• new switches [Proxy] CachePortDetection=1 and CachePortDetectionDuration= to cache port detection packets for faster media connects when IgnoreSignaledIPs= is active
  
• new switch: [EP::] ForceTerminalType=
• new place holder for port notifications: %t for port type
• experimental: better error recovery if multiplexed RTP sending fails

Please note that Radius support is disabled by default now. You can enable it with the --enable-radius switch when running configure.

Bug fixes:

• fix bug in port detection with AllowSignaledIPsFrom=
• when DNS name resolves to IP without alias, remove alias from ACF completely (Cisco interop)
• remove RTP session 0 from internal tables once H.245 master has assigned a session ID
• fix compilation of Avaya support
• initialized cmsg struct to zero before using
• fix regression introduced with MatchH239SessionsByIDOnly= switch

 

GNU Gatekeeper version 5.10 has been released.

Download: https://www.gnugk.org/h323download.html

This is a bug fix release.

Bugs fixed:

• fix a crash when handling the MasterSlaveDetermination message
  
• fix the documentation of [RasSrv::LRQFeatures] NeighborTimeout and consistently treat the value as 10th of a second in the program
  

GNU Gatekeeper version 5.11 has been released.

Download: https://www.gnugk.org/h323download.html

This is a bug fix release with a few new features added.

An important bug in the handling of the ExternalIP switch has been fixed.

We also added a few features that make it easier to use GnuGk with Graphana and InfluxDB monitoring.

Changes and additions:

• remove non-working command line switch -e / --externalip, use config file to set ExternalIP
• new accounting variables %{registrations}, %{calls}, %{total-calls}, %{successful-calls}, %{allocated-bandwidth}
• new switch [HttpAcct] Authorization= to send authorization headers to support InfluxDB
• replace and in HttpAcct body with carriage return and line feed characters
• new switch: [RasSrv::LRQFeatures] PreserveDestination=1 (helpful when calling Pexip servers)

 GNU Gatekeeper version 5.12 has been released.

Download: https://www.gnugk.org/h323downldad.html

This is a bug fix release with a few new features added.

Another important bug in the handling of the ExternalIP switch has been fixed as well as Y2K38 issues.

This release also adds features:

• support for Oracle databases
• easier cloud deployment with IP detection with STUN
• better load scaling by mixing proxied with direct mode endpoints in a single gatekeeper
• Windows 64bit executables with VS2022

Full list of changes:

• enable more runtime hardening flags from OpenSSF recommendation 11/2023
• fix bug with H.245 address when using ExternalIP= switch without H.460.18/.19
• auto-detect public IP with ExternalIP=STUN and STUNServer=stun.example.com
• compiler support for VS2022
• new database driver for Oracle and new timestamp format 'Oracle'
• new switch [EP::xxx] ForceDirectMode=1 to handle all calls from this endpoint in direct mode
• BUGFIX(RasSrv.cxx, gkauth.cxx) make sure time_t is handled unsigned to avoid Y2K38 issue
• BUGFIX(ProxyChannel.cxx) check for too small packets when acting as encryption proxy

 

I have just bundeled up the changes and bug fixes of the past 2 years and released PTLib 2.10.9.6.

Most notable in this release is working IPv6 on *BSD, macOSX and Solaris as well as support for newer compilers and many small platform fixes.

Since PTLib is the foundation for the GNU Gatekeeper and many H323Plus projects, all these improvements get propagated into those projects as well.

Changes:
- IPv6 support fixed for *BSD, macOSX and Solaris
- support for newer compiler, eg. gcc 13 and VS2022
- support for C++-17
- support for Win64 builds
- support AIX as platform
- small OpenBSD fixes
- other small fixes

Download from https://www.h323plus.org/source/

GNU Gatekeeper version 5.13 has been released.

Download: https://www.gnugk.org/h323download.html

This is a bug fix release with a no new features added. It fixes an issue with the RTP port detection and 2 other minor issues.

I’ve decided to let Craig have a break from posting so he can get some work done. Besides, I’ve had something on my mind that is worth mentioning. I think.

It has become increasingly interesting at the variety of exercise clothing participants wear to class. For the most part, they are dressed comfortable, in easy to move in outfits. Some have outfits that match – right down to the shoes, and some could care less how ‘in style’ they are – they just came to get a great workout. Then there are the ‘others’. You know who you are – the ones in the low cut tops, the shorts with the really wide legs, the shorts with no legs at all, you get the picture. For us, it makes it difficult when we are watching for form because we don’t want to appear like we are staring at something we shouldn’t! Does anyone else have this problem?

There has also been the rare occasion where someone has forgotten his or her shoes. I had one lady work out in her hiking boots! Craig has had to work out in his socks before. He would have had to work out barefoot but I went to the local drugstore and bought him socks! He has also forgotten his shorts and had to workout in his jeans. Not very comfortable.

Personally, I am one of those who likes to look somewhat put together. (I confess – I have Nikes that match my outfits…) My biggest issue is finding clothes to wear. Right now I teach 6 classes per week – that will increase to 11 in a couple of weeks so I need plenty of outfits! Being one of those who are vertically challenged, it makes it especially hard to buy pants that don’t need to be hemmed. I love Capri’s’, but on me they always come down to my ankles making me look like someone chopped off my legs. Tops are another issue. I’m short waisted so most tops on me are too long – leaving a wad of material at my middle. And then, exercise clothing is soooo expensive! And unfortunately, if you buy cheap stuff, it doesn’t last. Thank goodness I don’t have a problem with shoes….

It is great to see Body Pump clothing getting away from so much red and black. Don’t get me wrong – I DO like it, but it is nice to have some variety. However, I can’t afford to keep up with all the BP latest fashions.

Men don’t seem to have the same problems women do. When Craig went shopping for his BP attire, he got everything he needed at one store. I on the other hand have to go from store to store – and when you live in a small town with not a lot of stores, your choices are even smaller. Most everything looks all the same – black or navy pants, solid or print tank style top. I have seen some great websites offering cool clothes – but I generally like to try things on before I buy.

So, I guess for now I will continue to wear my same outfits. (Maybe a new pair of sneakers would brighten up an old outfit) Or maybe I’ll call Stacey and Clinton from TLC’s “What Not To Wear”!

If you keep tabs on our blog, you probably know we switch out our songs every week to keep things interesting - and to keep me from getting lazy. Every now and again we add a little theme to our playlist. This week, it's one-word song titles. Before music aficiondos flame us we'll own up to it straightaway - yeah, we fudged a little on the shoulder song by removing The from the title. Turns out we just did the only other shoulder song we have handy with a one-word title (Freestyler)!

Everyone is motivated by something to get in shape. Ours just happens to be fear.

We don't want to look like this. What motivates you?

The Framing Heart Study is a cardiovascular study based in Framingham, Massachusetts. The study began in 1948 with 5,209 adult subjects from Framingham, and is now on its third generation of participants.

The New England Journal of Medicine have recently published an article based on results of this study, which says that:

A person's chances of becoming obese increased by 57% (95% confidence interval [CI], 6 to 123) if he or she had a friend who became obese in a given interval.

It also mentions the influence of siblings and spouses on your chances of becoming obese. For more analysis, read this article.

Has anyone seen my hubby? He should be somewhere in the vicinity of DC. If you see him, tell him to get back home so he can start writing again!

Meanwhile….

I am soooo glad summer has finally drawn to a close. It has been one we will not soon forget.

So, since Craig has been a bit busy, I decided to put my thought down on a subject that was brought to my attention a while back. I shall call it “Things That Annoy Instructors”.

#1. Coming in late to class and missing the very important warm up – and setting up weights can be a bit distracting. I must say though that it doesn’t always bother me. I just usually say hello to the person and move on!

#2. Leaving before the very important cool down. I know that some people have to leave because of jobs, etc., but the cool down is extremely important. Also distracting can be when weights are being put away as we instructing. However, on Fridays, there is a class right after ours so I will sometimes start putting our weights away while Craig teaches so we are not late getting out.

#3. This is what annoys me the most. When a new person comes to class and we try to go over proper form, and they are not paying the least bit of attention. Usually they are chatting with a friend or adjusting the weights on their bar instead of listening. Personally, I find this to be pretty rude. It makes me feel like I’m wasting my time, yet it is for their own benefit that we do this!

#4. When only 2 people show up to class!


Well – I think that is it. But in all fairness, I will try to put down what I think is annoying to participants.

#1. When the instructor is late.

#2. When the instructor is too ‘chatty’.

#3. When they have a sub.

#4. When we foul up the choreography.

#5. When I keep talking about my shoe fetish.

#6. When Craig and I act like Lucy and Ricky.


Did I miss anything? Hope not!

BTW – Craig will get the 63 review out soon.

The Good: We never went anywhere. Yep, we're still teaching week in and week out.
The Bad: We haven't posted in a long, long while. Mostly because Craig's been working out of town every week and Tami doesn't like to write posts by herself.
The Ugly: Craig's back at home again, and we've got a mile-long list of topics to write about. Starting with the Body Pump 64 review, coming right up...

Coming hot on the heels of a release that earned not just one, not even two - in fact, three coveted spots on our all-time favorites playlist, Pump 64's got some huge shoes to fill.  Does it come off like a kick in the pants, or a soft pat on the bottom?  Let's find out:

Warm Up - At first we got excited - maybe this time, just maybe it wouldn't be another love song. Nothing doing. Yeah it's got a little beat, but you could trade this track with any of the last twenty-some-odd others - they all sound pretty much the same. Excepting Pump 54's Rise by Safri Duo, you have to rewind clear back to the 30's to get some solid variety.

Squats - Instructors, you better bring your A-game to this one - Wait for the music to clue your transitions and you're sunk... you gotta count this one out. Two short breaks punctuate a looong 5:43 workout that ensures the class gets their money's worth. Caution: Anytime you mess with a classic rock anthem like More Than A Feeling, people either love it or hate it. No need to solicit opinions after the music fades away - just stretch and move on...

Chest - Is it Blondie? Believe it or not, it's Freestylers - the same guys from 63's Fast Life in-your-face shoulder track. Talk about variety. And don't be fooled by the mid-track music fadeout - That's just your cue to start working from the bottom in a routine that's got more transitions than an Orson Welles thriller.

Back & Hamstrings - Here's a little tweak of the classic formula: fewer, but longer, clean & press sequences - two sets of six, to be exact. At 5:33 it's also one of the longer back tracks (which leaves plenty of time for dead rows and dead lifts plus a couple of breaks to boot).

Triceps - Anytime INXS shows up on a track there's cause for concern - especially when it's a tricep track that starts off with four sets of dips off the bench. With rounds of overhead extensions, bar extensions, and tricep presses there's something for everyone here. Just make sure you keep those elbows locked in!

Biceps - It's all good, with a solid beat and a workout you can sink your teeth into. Which leaves us with just one unanswered question -- how long till the "funky white girl" breakout shows up on YouTube?

Lunges - After three painful lunge track releases, it's sorta nice to to take a breather. But don't get comfortable: two rounds of forward/backward-stepping lunges take up the slack on a lunge workout that gets the job done even without the bench.

Shoulders - Dior, Chanel, Louis Vuitton, and YSL - it's like a fashion brand names education and shoulder workout all rolled into one! Lyrics aside, you could swap this track with BP 63 and we bet hardly anyone would notice. Thankfully the choreo's all different, else the class might think we're playing shenanigans with the music...

Abs - Ah yes, there's one in every release: the track that has us fighting like two thirteen-year-olds over a Hannah Montana ticket. This time it's a little blast from the past from one hit wonder Ini Kamoze, and it was Tami that got to the mailbox first this time (so she gets dibs). Small consolation: She's gotta stop dancing long enough to learn the choreo.

Cool Down Stretch - Note to instructors - If your class is running late, this is the cooldown you wanna have handy: At only 4:08, it's the shortest in the arsenal (narrowly snatching that honor from 63's All-American Rejects tune). Sadly, the abbreviated timeline leaves no room for much in the way of arm stretches, so use it sparingly.

Well you've made it this far, so we won't waste another moment of your time - yep, it's our famous bottom line:

Music - One thing we harp on more than any other is musical variety, and 64 definitely brings the goods. Little bit techno, little bit rap, some rock, and a bit of 80's throwback - what's not to like? (yeah, we know - the Boston remake) But still, it's got enough variety to make up for its minor shortcomings, and that deserves at least an A-. Postnote: Pity we never wrote a review on 63's music, that would've earned a rock solid A.

Workout Routine - Anytime you see the words "old school" or "back to basics" mentioned in the first sentence of a release's Sizzler, that's a codephrase for "nothing new" - and that's exactly what we have here. Hey, don't get the wrong idea - it's a solid workout, and there's some twisty choreo to learn, but this is all stuff we've seen before. And that's why we've got to give it a C.

Instructor Video - Evidently LMI intends for instructors to do more than learn the choreo - Instead of going straight to the masterclass, the video launches with a Susan Tolj / Glen Ostargaard intro that urges viewers to interact with the DVD. An extended intro precedes the warmup track, and a TIPS hyperlink icon appears periodically throughout the class. The tips are perfectly placed - unfortunately they're about 10-20 seconds too long, but that's a minor nit. A fresh new LMI logo adorns the packaging and appears throughout the video. Three masterclass instructors make the stage look a bit bare, however. So we'll keep tag this one with a B, especially since we're just a little nostalgic for the "glitz" and nifty camerawork from recent past videos.

So there you have it, our long-awaited return to BodyPump release reviews. Did our comments have you nodding your head in agreement, or make you see red? Well click the comments link below and have the last word!

It's no secret to our classes that triceps are Craig's favorite track. Worked correctly, triceps develop quickly and add arm definition that looks great on men and ladies alike. So while most tracks are designed to give you practical strength for everyday life, the results you get with triceps can actually be more of more emotional benefit. Especially when someone says "Hey, you look like you've been working out lately."

It was almost exactly four years ago when release 47 hit the streets. For those involved with Pump back then, the 40's series was especially exciting - the program had clearly evolved as a worldwide group fitness regime, and a loyal following numbering in the millions begun to take hold. Maybe it's our nostalgia for those those times, or just the fact that we've played those tracks so doggone much that we always manage to throw a few into our weekly mix. Last week it was 47's Tu Es Fontu, better known to our class as "The Frenchie Song" (no disrespect intended to our French counterparts, we might add).

Prior to release 47, track #5 was a fairly predictable set of presses, extensions, kickbacks, and maybe a few tricep pushups thrown in for good measure. When "Tu Es Fontu" hit the floor, however, we saw presses as a relief for maybe the first time ever - for those who might remember, head choreographer Mike McSweeney said it best: "Enjoy them now, because there aren't that many."

He was right. After an all-too-short set of singles, there's an eternity of thirty eight extensions and an active recovery (presses) before the kickbacks begin. If you ever wondered where your triceps are, you'll know after this routine. It gets the job done, and that's why it was a consistent pick for our Wicked Wednesday series.

Tu m'a promis. You promised me. And we promise you results when you throw this track in the mix.

Every now and again a track shows up on a release that becomes a favorite - not just in class, but in a general Tami's favs or Craig's CD Rock iPod playlist. And then we feel like we got a little somethin' for nothin' - we had to buy the release anyway, and now we've got some bonus music for the road.

So one fine day we noticed a pattern - Seems whenever Pink (aka P!nk) turns up on a release, it's a pretty sure bet it'll be one of those bonus songs for us. Let's take a look:

Most Girls (Pump 38) - Besides being one of Tami's favorite ab songs, this class favorite gets the job done with one of the shortest - yet challenging - routines in the arsenal.

Lady Marmalade (Pump 39) - Pink teams up with Christina Aguillera, Lil' Kim, and Mya for an update to this classic Labelle tune that hit #1 on the charts clear back in 1975. Whether you love or hate the tune, you gotta admit this ab workout has something for everyone with an exquisite blend of crunches, reverse crunches, and lat work.

Get The Party Started (Pump 42) - Hardly a year later Pink shows up again - this time it's a combo-laden triceps workout on one of the all-time classic releases. If this one's in your instructor's library, chances are it makes a regular appearance on the class agenda.

Who Knew (Pump 60) - After a long hiatus, the first of two tracks from her long-awaited I'm Not Dead album returns to Pump as one of Craig's all-time favorite tricep tracks. The music may be sweet, but the tricep dips that top off this torture test make presses look like child's play.

I'm Not Dead (Pump 61) - Although it's the title track from the aforementioned album, you probably won't hear this song on the radio since it was never released as a single. Which is just as well... At 5:44, it's by far the longest chest track in nearly thirty releases - and by the time it winds down we've had all we can handle!

Surprised to see one artist show up on so many releases? Well, don't be - Pink joins a long list of artists making multiple appearances across the entire Les Mills lineup. What makes her contribution to the program notable, however, is the way these tunes lend themselves to athletic choreography without sounding alike (vs. E-Type, for example). And we wouldn't be surprised if she showed up again on another release in the near future.

Agree or disagree? Click the Comments link below and have your say...

Say, ever wanted the club to yourself during your workout? Sick of waiting on machines? Tired of setting up in the back row of full classes? Well, this is the week you've been waiting for... Pick a club, just about any club right now, and chances are you'll find the tranquility you so desperately seek.

But not for long... Here in the States, at least, January is by far the biggest sales month for fitness clubs. Yep, come January 2nd (gosh, maybe even January 1st) practically every club from sea to shining sea will be packed with New Year's Resolutioners - those fine folks who promise themselves that this year it'll all be different. Yes, for two, maybe even three whole weeks they'll plug away. But then the reality of life sets in, and by February it's back to the same ol', same ol' - oh, there'll be a few new faces, but mostly the same ones as before.

Will you be different? We hope so. If you're a newbie, remember this: Anything you do regularly for a month becomes part of your life. Healthy living - and that includes exercise - is for everyone. We know, because we both struggled with obesity for years. It's the fear of our past that motivates our butts right back into that gym week after week. So take heart... if a couple of previously-overweight geeks like us can get it done, surely you can!

(posted by Craig) A couple weeks ago, I was giving my usual demonstration for proper deadlift technique before the back & hamstrings track. Getting the form nailed on this part of the routine seems to be a tougher nut to crack with classes than it ought to be. Many times I notice class participants - especially new folks - simply bending over rather than executing the move with the backside leading the motion, knees behind the toes.

And then it struck me - I was thinking of some demonstration I'd seen once where women could bend over and pick up a chair while standing next to a wall, while men would fall forward. So rather than check my facts, I just went with that and proceeded to tell our class full of ladies that it's probably more natural for them to bend over without pushing their butts out than it is for us guys. While demonstrating the motion, I noticed Tami staring at me. "Really?" she asked.

"Oh yes" said I, though it came out with a tad less conviction than I'd hoped. "Haven't you ever seen that little trick where women can bend over and pick up a chair but men fall flat on their faces?"

"No, I haven't."

"You haven't? I thought everybody knew about that. It works because of the way we're balanced - men have more mass concentrated in their shoulders, see, while women have more mass... uh, you know, lower than... men."

Her eyes narrowed slightly. "Why don't you show us?"

Self confidence fleeting, I looked around the room for support - by now everyone had stopped getting their weights together. And while most will tell you they come to our classes for the workout, truth be told it's tasty moments like these that surely must add something extra to the post-class locker room conversation. Small wonder, then, that nobody offered up a hint of support.

I stood against the wall, and bent over. Naturally I fell forward. Then Tami did the same. "So much for your anatomy lesson" she said, as my theory dissolved into that sea of satisfied laughter that comes from witnessing a member of the opposite sex make a complete fool of himself.

I wish I could say I learned a lesson that day, but chances are I didn't. It'll happen again. It always does. I suppose that's why Tami gets so many hugs from our class regulars, and why she always says it's a "lot less interesting" when she has to teach alone.

PS. Here's a link to a question and answer info about the women vs. men bending-over thing. I may've been technically right about the difference in balance, but equating it to ease of doing deadlifts probably wasn't my proudest moment!

This week's playlist (at left) probably seems unremarkable to most instructors, but for us it's a little different - see, we run mostly "old" songs in our classes. Old for us means anything before release 50 - mostly we gravitate to the 30's and 40's series, then throw in a 50's series track or two for good measure.

Well, Tami picks a theme for each week's playlist, and this week it's new stuff only. Guess we won't need to blow the dust off any old CDs this time around!

Does anybody remember that song – I believe it was called “I’m Gonna Be 500 Miles” by the Proclaimers? It was a catchy little tune.

Well, with that in mind, as we were driving back home from Atlanta on New Years Day I was trying to come up with a New Years resolution. I did not want the usual ones, like “I will lose weight”, or I will be a better wife”. I wanted something unique – something that would really be a goal that I could actually stick with. One that would be challenging and keep me motivated so that 2 months later I would not be wondering what my resolution was. And then it hit me! My cardio workouts have been slacking and I needed a jumpstart to get me going. So, I made it my goal to walk 500 miles by December 31, 2008! Of course, like any good goal, there must be parameters. Here are mine: I need to average 1.4 miles per day on the treadmill. If I do cycling, step, or any other cardio, I will count 1 mile for every 20 minutes of aerobic activity. And then what makes you even more motivated to attain a goal? Competition! I mentioned this in Pump the other day and one of our most dedicated exercisers wants to do it with me – especially when she found out what the reward is for reaching the goal – a trip to the Day Spa! You know, facial, massage, manicure, pedicure…the works! Of course I had to promise Craig that I would save my money to pay for my spa which means I will have to cut back on my shoe purchases.

All in all, walking is great exercise – we should all to more walking. I have been wearing a pedometer since 1/2/08 and another goal is getting at least 10,000 steps per day – so far I have only fallen behind once, and that was when I was not feeling well.

Oh yeah – how am I doing on my walking endeavor? I’m ahead of schedule. According to my walking chart that Craig so wonderfully put together for me, I should have 19.60 miles in – but I have 27.17!

Has anyone else set some goals? I’d love to hear from you!

Tami

What goes up must come down.
What goes around comes around.
One good turn deserves another.

And... you guessed it:

What's old is new again.

Naturally. We did our 'new stuff' playlist a week or so ago, and now it's time rewind all the way back to the 30's series, because - well, for us at least - that's about as far back as we can go. (playlist at left)

But anyway... We find it's a little like climbing back on that bicycle you haven't ridden in awhile - No matter how long it's been, one crank of the pedals and it feels just as natural as ever. It's that pleasant mix of comfort and familiarity that makes the whole experience just slightly more enjoyable than normal.

Truth be told, though, here's what we really like about the 'old stuff' playlist: Even if we totally forget the choreography, we've heard these songs so many times we can fake our way through it and at least look like we know what we're doing!

Always an exciting day in our home is when we receive the new release - and for us it was Saturday. And, although I was the first to the mail box, I allowed Craig to choose the first song and for him it was the ab song. When I was reading off the artists to him, and mentioned Kanye West, he knew right away who it was. I however did not. I do know Manfred Mann's Earth Band, and I recall DJ Alligator from a previous release, but I'm pretty much out of sorts when it comes to all the new stuff. Not that I don't like - thats not what I'm saying - I'm just an ol' rocker at heart. I really like the bicep track - great song! Of course we have only listened to it once so far so too soon to tell how we feel about the whole thing. Craig will be working on the review and have it out shortly. Keep checking back...

Our club only just launched BP 64 several weeks ago. We wanted it to be at the same time that they launched Body Step, a brand new program for the club. (Which by the way is doing fabulous!) We are hoping to launch 65 a tad sooner!

I know the quarterly for our area was going on today - I wished we could have been there but things just did not work out this time. If anyone out there went, let us know how it was!

Lately our classes have been jam packed. Whats strange is that it did not start after New Years but more around Feb. 1. Wednesday and Sunday we are usually turning people away - on Friday, well, it is still a bit slow - around 13 or so. I love the packed classes! I can remember when I first started teaching and almost wishing no one would show up to class! Now, I'm somewhat disappointed if we don't fill the room. It's so much more fun!

By the way, for anyone who lives in Gwinnett County, Georgia, there is a great new magazine/website out on fun things to do in and around the area. It is called The Fun Finder. Go to www.thefunfinder.net and check it out. Also, the forum is cool too. See if you can figure out which post is mine...!

Craig and I will be traveling in our beloved "Love Shack" down the Atlanta Highways this weekend. It is time to see my boys and also we are bringing my mother home with us to live for a while. That should be interesting. Maybe I can get her to Body Pump?

Take care!!!!

Tami

Just a few days ago we received 65. It turned out that we were the first instructors to receive our music at our club, so Tami put the word out that we're getting to work on our review. Her post had hardly hit our blog when we got several messages back that 65 was old news - not only had other instructors long ago received their music, they'd already launched the release!

To be sure, rollout of a new release must be a huge job - According to LMI these programs now run in more than 10,000 clubs worldwide. Even if you had only one instructor per club that'd be a big undertaking, but of course there's quite a few more than that.

Which begs the question - does this distribution model really make sense anymore? Really, in this age of iTunes and movies over the internet, can we not make use of technology to help get the job done? Obviously having downloadable releases won't work for everyone, but consider this - for those instructors who do have access to a fast connection and know how to download music to an iPod, this might actually work just fine.

Let's suppose that's one instructor per club - 10,000. And just for the sake of round numbers, let's suppose the cost of putting together the physical materials for each release (CD, DVD, plastic case, book, etc.) is US $15, and the cost for packaging all that up and getting it to an instructor's mailbox is another $5 - so (round numbers again) we're at $20. If my numbers are even remotely close, that puts $200,000 per release back on the table if even one instructor at every club would download their release rather than take physical shipment.

Again, the population of instructors that could benefit from electronic release distribution is probably limited. But maybe - just maybe - it's large enough to make it a viable option. Especially if it means we here in little ol' Blacksburg, Virginia aren't the last ones on the planet to get music anymore!

You can get a teaser of Body Pump 66 in the latest Revolution magazine (page 11). Here's the link

The latest buzz floating around about Body Pump 67 (due out to instructors this September) reveals a very listenable tracklist. Notable artists: Finger Eleven, P!nk, and Aerosmith, not to mention a teamup between Bon Jovi and Big & Rich on the Biceps track (remember Save a Horse, Ride a Cowboy). E-Type returns for (you guessed it) Back and Hamstrings, and the Abs track features a tantalizing plank crunch maneuver. Want more details? Check out fellow blogger Patrick's Body Pump 67 sizzler post (which includes YouTube links), or the this underground tracklist...

One of the things I most respect about Tami is the way she keeps her promises - both to others, and to herself. If you've been following our blog for awhile you may remember her New Year's Resolution to walk 500 miles. She had me put together a little spreadsheet on her laptop where she could enter her mileage each day. Next to each entry it showed mileage accumulated to-date, along with a comparison to the minimum mileage needed to complete 500 miles by year end. Every now and again she tried to turn the milestones into shoe-buying excuses -- "Hey Sweetie, I just crossed 300 miles - don't you think that deserves a new pair of shoes?"

Well, it was my honor to walk the last 40 or so miles with her during our vacation in Montana's Glacier National Park these last two weeks. I don't know exactly where or when we crossed that 500th mile, but I do know that the mountains there in Glacier are a whole lot taller than the ones back home. I also decided I prefer climbing over descending - Tami practically runs down the mountains, leaving me stumbling along behind in a contrail of dust (see video below). She's a hiking machine. Me, I'm more of a pack mule - I get to carry the water, lunches, cameras, maps, and sunscreen. Which works out fine, since I'm always stopping to take pictures anyway! Enjoy...

Like many instructors, we've got full-time jobs that keep us both pretty busy - Tami's a personal trainer specializing in Senior Fitnees and Craig's a software engineer. So finding time to learn new releases isn't always easy.

Which brings us around to release #68. Tami's going with our tried and true formula for learning new releases, while Craig plans to cram it in 24 hours before the first class. Gee, should be interesting to see which of us crashes and burns on Wednesday! (yeah we know we're deadbeats for just now getting around to the 68 launch)

Fellow blogger Glen Stollery has posted the Body Pump 69 Tracklist... Our quick thoughts: Kid Rock and Rihanna join Fall Out Boy on a release that has more "top 40" tracks and artists than most of late... Good to have 3 Doors Down serving up a quick encore to their BP 68 Chest Track thriller, while Pink's becoming almost as regular on BP releases as E-Type once was on the shoulder tracks. Pop Quiz: Who remembers the last release on which "Castles In The Sky" made an appearance? (bonus: Which workout track was it?)

Well a couple weeks ago we finally got around to launching release #68. Ours is the Wednesday 4:10pm class, an awesome timeslot for everyone who just wants to knock off work a bit early and take a midweek break for an hour. It's our favorite class to teach.
I'm a full-time software developer who's always running five minutes late, so finding the time to pick up choreography can be a challenge sometimes. It's definitely not unusual for me to resort to "cramming" just before class - Tami, on the other hand, is never late and learns her music days ahead of time. Good thing for me that opposites attract!
Our class tells us they enjoy the banter that goes on between Tami and I during the workout. Well there's nothing scripted or made up for that - it's just a continuation of what goes on between us pretty much most of the time. It just so happens for an hour that day everyone gets to overhear it. I'm behaving badly in this pic to the right, with Tami on the verge of thumping my head lest I forget who really wears the pants in our family.
Somehow, in spite of ourselves, we usually manage to run a pretty tight class. Form - not weight - is our hot topic, and we've found that most everybody really wants to execute the routines properly. Last week we ran another of our Form Friday classes - the cool thing this last time around was that we were mostly helping people make "fine tuning" adjustments (all the typical "big stuff" seemed to be in pretty good shape!) Which brings me to the closing thought for this post - maybe it's time to resurrect our Wicked Wednesday mix for this afternoon's class...

Fellow blogger, instructor, and long distance friend Mr. Timothy dropped us a line this morning with a couple of rather interesting observations. He points out that over the last 10 or so releases (since Glen Ostergaard took over as lead choreographer) there's been a definite uptick in the lunge track length. To be sure, 9 of the 10 longest lunge tracks are Ostergaard-choreographed routines. Since Pump soundtracks need to fit within a ±49 minute time window, something has to give - and it looks like the bicep track has been the primary donor. Which isn't all bad, really... the longer lunge tracks work a much larger group of muscles, burning more calories and building core strength.
Bottom line: Now may be the time to amp up your bicep workout with an extra plate on both sides of the bar. And take an extra deep breath between tracks 6 & 7!

Notice any other trends in the Pump workout over the last couple years? Tell us about it!

Waking Up Tillie consists of three award-winning singers and muscians: Randy Johnson (fiddle, vocals), Pete Peterson (banjo, guitar, vocals), and Kellie Allen (guitar, vocals). Here’s a dynamic old-time, harmony singin’ trio that I’m sure you are going to enjoy. Their music includes 19th century Victorian tearjerkers, gospel songs from the Book of Revelation, traditional and […]

A new episode (6th) of my one-hour “Bluegrass and Old Time Music Radio Show” in now available. The show is brodacast four times every Saturday: 8-9 am, 10-11 am, Noon to 1 pm and 2-3 pm Eastern Daylight Time. Remember, if you’re busy and can’t listen to the show, it is also available for download […]

A new episode (8th) of my one-hour “Bluegrass and Old Time Music Radio Show” in now available. The show is broadcast four times every Saturday: 8-9 am, 10-11 am, Noon to 1 pm and 2-3 pm Eastern Daylight Time. Remember, if you’re busy and can’t listen to the show, it is also available for download […]

A new episode (11th) of my one-hour “Bluegrass and Old Time Music Radio Show” in now available. The show is broadcast four times every Saturday: 7-8 am, 9-10 am, 11 am to noon and 1-2 pm Eastern Time. Remember, if you’re busy and can’t listen to the show, it is also available for download as […]

A new episode (12th) of my one-hour “Bluegrass and Old Time Music Radio Show” in now available. The show is broadcast four times every Saturday: 7-8 am, 9-10 am, 11 am to noon and 1-2 pm Eastern Time. Remember, if you’re busy and can’t listen to the show, it is also available for download as […]

A new episode (15th) of my bi-weekly “Bluegrass and Old Time Music Radio Show” in now available. The show is broadcast four times every Saturday: 7-8 am, 9-10 am, 11 am to noon and 1-2 pm Eastern Time. Remember, if you’re busy and can’t listen to the show, it is also available for download as […]

A new episode (15th) of my bi-weekly “Bluegrass and Old Time Music Radio Show” in now available. The show is broadcast four times every Saturday: 7-8 am, 9-10 am, 11 am to noon and 1-2 pm Eastern Time. Remember, if you’re busy and can’t listen to the show, it is also available for download as […]