But first let me clear something up.

Weight loss can be put into two categories.

• The first is a fully concentrated effort. This is where you dedicate yourself to counting every calorie and slaving away in the gym. The pounds come off, but once you relax the regimen your weight goes right back to where it was.
• The second is a combination of simple lifestyle changes. This is where you change a few key factors about what you eat and how you exercise, without making it a fulltime job. This type of weight loss is gradual and permanent, since you are able to maintain it long term.

The five simple strategies below all fall into the lifestyle change category. These strategies may seem ridiculously simple, but do them over an extended period of time and you will see amazing, permanent results.

Strategy #1: Ditch Your Diet Soda
Studies are coming out that link diet soda to weight gain.

Researchers from the University of Texas Health Science Center at San Antonio concluded that those who drank two or more diet soft drinks a day had the largest waistline increases—about five times more than that of non-drinkers. They stated, “Data from this and other prospective studies suggest that the promotion of diet sodas as healthy alternatives may be ill-advised: they may be free of calories, but not of consequences.”

Bottom line: Artificial sweeteners are addictive, lead to waistline increases, and cause you to crave sugary foods. By cutting diet soda out of your daily routine, and replacing it with water, you will lose inches and pounds—effortlessly.

Strategy #2: Swap Sandwich Bread for Lettuce
Move over bread, lettuce is better.

It’s time to re-define your sandwich. While bread has tradition on its side, lettuce wraps offer you weight loss and increased energy. Try my Tasty Tuna Lettuce Wraps recipe.

Bottom line: Eating bread and other starchy foods always leads to extra pounds, so change your ways. Swap your sandwich bread for lettuce for 30 days and see how much you will effortlessly lose. I bet you’ll feel more energetic after lunch too.

Strategy #3: Trade Slow Cardio for Intense Intervals
Doing slow, easy cardio will not give you results.

In order to really make your workout effective, you need to turn up the intensity. If you love the treadmill, then do a series of sprints throughout your workout. If you’re a swimmer, then push yourself extra hard every other lap.

SPRINT!

Bottom line: Doing slow, easy cardio will NOT give you the streamline body you want. Only intense intervals will do that for you. Pepper your workout with bouts of intense cardio and watch as the fat starts to disappear.

Strategy #4: Avoid Sugar 99% Of The Time
Sugar will cause you to gain weight every single time.

Would you like some coffee with that sugar?

There’s really no way around that simple truth. Sugar is standing between you and your perfect body. If you’re serious about looking and feeling great, then understand that sugar has no place in your diet.

Bottom line: If you avoid sugar 99% of the time, then you will be on your way to a lean and energetic body. If it’s your birthday or a special holiday, then partake in a small amount of sugar, but make that the exception and not the rule.

Strategy #5: Exercise With A Professional
When I design your workouts, you know it will be good.

People who work with a personal trainer get better results than those who attempt to do it on their own. Just look at my clients and their amazing transformations, and you’ll see what I mean. Each workout will push you to your limits, challenge your body and deliver the results you’re looking for.

Professional.

Bottom line: All of my clients expect to get the best workout of their lives each and every time they train with me, and my job is to over-deliver.

Your Friend and Trainer,

Paul F. Sweatt

Wellesley’s Best Weight Loss Expert

So why aren’t you living life in your ideal body?

There are many complex reasons that make weight loss a challenge, reasons that go deeper than simply calories-in versus calories-out.

I’m talking about the life issues that get in the way of your success.

Read the following 5 obstacles and the solutions to unlock your best body ever.

1. You don’t want to be bothered.

It’s in your DNA to avoid pain and seek out pleasure. Unfortunately this works against you when trying to get fit. In your mind, it’s painful (or at least uncomfortable) to deny yourself the tasty food that you crave and to exert yourself with exercise.

There’s a simple way to work around this obstacle: Find something painful about being fat to motivate yourself towards healthy eating and exercise. Focus on the negative impact your current weight has on your health, self-esteem and lifestyle. Convince yourself that the pain of being out of shape is much greater than the discomfort of losing weight.

2. You don’t want to wait for the good stuff.

Just as you wish to avoid pain, you are also an expert in seeking out pleasure – namely food. This served the cavemen well, but these days it ends up as extra pounds around your waist and thighs.

There’s good news: extra calories are not your only option to stimulate the pleasure center of your brain. Find an activity or two that make you smile and indulge in those regularly.

• A walk outside
• A good book
• A night out to the movies or theater
• A spa day

You can also retrain your brain to crave the pleasure of exercise-induced endorphins. Talk about weight gain kryptonite!

3. You are crazy busy.

Let’s face it, you work too much, commit yourself to too much and don’t even get enough sleep most of the time. The fast-paced way you live leaves you exhausted, stressed and hungry for comfort food. You even begin to feel too busy to take care of your health.

It’s time to reprioritize. Let go of your perfectionist standards and remove a few commitments from your schedule so that you are able to cook healthy meals, exercise and get a good night’s sleep. Remind yourself that taking care of your health is not a luxury – it’s a necessity.

4. You don’t deserve it.

I don’t agree with it, but you sure act like you don’t deserve to live the good life in the body of your dreams. Take a moment to think back on all the times you have self-sabotaged your weight loss efforts. If you don’t believe deep down that you are worthy then you’ll never give yourself a chance at a fit body.

I believe that you deserve to have a healthy body – and I urge you to dig deep down to uncover why you don’t. Once you conquer your feelings of unworthiness, getting on an exercise and healthy eating plan will be easy.

Take the time to take care of yourself. You DO deserve it.

5. You are afraid.

You’re afraid to start because you just might fail, and wouldn’t that be embarrassing? You’re also afraid to start because you just might succeed, and change makes you uncomfortable – even if it’s change in the right direction.

When you decide to get fit you will need to go through a bushel of changes:

• New diet
• New exercise routine
• New friends at the gym
• New clothes
• New self-image

Focus on all of the ways that losing weight will make your life better. Envision that better life everyday so that it goes from being new and scary to familiar and comfortable.

I want to personally help overcome every obstacle standing between you and your ideal body. Call or email today to get started on a program that will change your life and body forever…in a good way

Do you eat the same thing for lunch everyday, go through the same exercise routine, and fall into bed at the same time each night?

Or maybe you’ve made a habit out of eating whatever looks good, avoiding the gym, and staying up as late as possible.

John Dryden famously said, “We first make our habits, and then our habits make us.”

Confucius said, “Men’s natures are alike; it is their habits that separate them.”

And Aristotle noticed that, “We are what we repeatedly do. Excellence then, is not an act, but a habit.”

It’s pretty clear that the habits you adopt will shape who you are.

When it comes to your body, the two habits that define your physique are your eating and exercise habits. In fact, everyone that you know who is in great shape has dialed in these two important habits.

If you aren’t happy with your body, then simply adjust your eating and exercise habits. Here’s how to adopt a habit:

Making a Habit
Use these seven steps to create a life-improving habit.

1.) Decide on the ONE habit that you would like to develop.  -  It’s tempting to pick up 3 or 4 healthy habits, but choosing just one new habit is realistic and doable.

Here are some healthy habit ideas:

• Do not eat junk after 7pm each night.
• Bring your lunch to work instead of eating fast food.
• Exercise 4 times a week after work for 45 minutes each time.
• Only eat fruits and veggies as your afternoon snack.
• Get up early and exercise for an hour each morning.
• Work with a personal trainer 3 times a week.

2.) Write your new habit down on paper.  - Also include your 3 main motivators for developing this new habit, the obstacles you’ll face, and your strategies for overcoming these obstacles.

Here’s an example:

• My new habit is to work with a personal trainer 3 times each week.
• My 3 main motivators are 1) to feel confident in my bathing suit this summer, 2) to have more energy, and 3) to fit into my skinny jeans.
• The obstacles I will face are 1) not having the energy to go to my session after work, 2) not having enough money to pay for sessions, and 3) not having my spouse’s support.
• I will overcome these obstacles by 1) doing my workouts before work instead of after work, so I have more energy, 2) cutting down on frivolous spending to ensure that I can afford it, and 3) asking my spouse to join me so we can get in shape together.

3.) Commit fully to your new habit, in a public way.  - This could mean posting it on facebook, or simply announcing it at the dinner table. Put yourself in a position where you’ll be embarrassed to give up on your new habit.

4.) Keep track of your progress.  - You could keep a detailed journal or simply make a check mark on each calendar day that you successfully exercise your new habit.

5.) Keep yourself publically accountable. This means either status updates on facebook or verbal status updates at the dinner table. Your friends and family are in a position to offer you support, so don’t shy away from those close to you.

6.) When you fail, figure out what went wrong so that you can plan around it in the future.

7.) Reward yourself for your success. - Time to get that cute bathing suit you always wanted.

Once your new habit becomes second nature, usually in about 30 days, feel free to add a second habit by going through the same 7 steps.

I’d love for my fitness program to become your new healthy habit! Call or email now to reserve your spot.

How about being up to 3 pants or dress sizes smaller.  Sound good?

Just image how you would look 3 sizes smaller?

You would probably no longer be afraid to look the the mirror now that it reflects back a whole new, sexier you.

Sound like a suggestion for hard work is coming?

It’s actually much easier than you think.

And no, you don’t have to have  costly, invasive surgery, take dangerous pills or potions, or perform grueling workout routines.

I do recommend you try the latter.

All you have to do is lose one pound each week until you reach your goal weight.

One measly pound.

One.

Sound to good to be true, keep reading as I break it down mathematically.

And no you won’t need a math degree to make sense of it

To lose a pound you need a 3,500 calorie deficit.  Divide 3,500 by 7  and you find that you need a 500 calorie deficit each day to lose 1 pound in a week.

To achieve your calorie deficit you can: increase calorie expenditure with exercise, decrease calorie consumption by eating less or do a combination of both.

Again I recommend the latter.

Here’s how to do it:

1.)  Find out how much you currently exercise.  Everything counts.  By everything I mean walking, sports and any other structured exercise you might do.  Ok got all that.  Good.  This is where you want to start from.  Now you will need to add an additional 3,500 calories of exercise on top of what you are already doing.  Currently a couch potato.  Well get off your butt and move.  Anything you do will count towards you 3,500 calorie goal.

2.)  Figure out how much you are eating on a weekly basis.    Make sure you record everything that passes your lips.  Yes, even those bon-bons you sneak at work when no one’s looking still count.  Sorry.  Once you have the total for the week divide by 7 to get your average for the day.  You will probably be shocked when you find out just how much you are actually eating every day.

3.)  Now determine how to break up the 3,500.  Do you want to go 50-50 (1,500 for exercise and 1,500 less calories)?  More willing to kick your ass in the gym  than eat less? Rather eat less more than go to the gym?  Whatever works for you just make sure you do a little of both?

Not sure how many calories you are actually burning or cutting out of your diet?

Here are some way to cut (at least) 250 calories:

• Drink plain coffee or tea instead of those sweetened drink they serve at the coffee house.
• Skip the treats.  Every time you do this you will put a smile on your knowing those calories you saved will not end up on your waistline.
• Jog.  Just make sure you do this for 30 minutes or more.  And don’t worry, once you get you sneakers on and take the first few steps you will want to keep going.
• Drink water instead of soda.  This is the easiest way to eliminate spoonfuls of useless sugar from your diet. And your hips.
• Swim.  This is for the people that can’t or won’t jog.  Start with 30 minutes.
• Eat fruit.  Whenever you have a sugar craving you just can’t shake have some fruit.  Not only is fruit naturally sweet but its also way lower in calories than typical treats.
• Workout.  Especially with me. In a workout with me you can easily burn up to 500 calories in a half hour.  Not only will you torch calories during the session but I make it so your metabolism stays revved for up to 2 days later.  This means you will burn more calories doing nothing.

Follow the tips I give above and you will be shedding the weight in no time.  You can even lose 50 pounds by the end of the year.

And if you’d rather have me do most of the work for you, then call or email to set up your no obligation consultation.

Workout with me and the weight will fall off in no time.

Sounds awesome, right?

Your Friend and Trainer,

Paul F. Sweatt

The best personal trainer in Wellesley.

So what do fit people do in their “healthy lifestyle”? Take a peek with the following 7 Habits of Highly Fit People:

Habit #1: They Don’t Buy Junk

Fit people know that if they keep junk food in the house it will land on their waist sooner or later. So they don’t buy any. Even buying junk food for your kids or spouse is not advised since 1) you’ll likely eat some of it eventually, and 2) your loved ones shouldn’t be eating that junk either. It’s called junk for a reason.

Rid your home of chips, cookies, candy, baked goods, pre-packaged snacks and anything else that belongs in a vending machine. Replace the above with fresh fruit, veggies, nuts and other healthy whole foods snacks.

Habit #2: They Have Priorities

Fit people make exercise a priority. Along with keeping a job, paying the bills and going to the doctor, exercise is an important part of their lives. What I’ve found is that fit people put exercise before leisure time. Sure, fit people enjoy leisure, but it is scheduled around their workout time.

Treat exercise time with the same importance that you would a business meeting or trip to the dentist.

Habit #3: They Stop When Full

Fit people stop eating when they feel full. Sound simple? It is, but how many times have you stuffed yourself simply to clear your plate? Or how many times have you eaten another piece of cake despite being stuffed?

The next time you feel full, take it as a sign to stop eating. Yes, even if your plate isn’t empty.

Habit #4: They Push Themselves

Not only do fit people make time to go to the gym, they challenge themselves during each workout. While it is easy to simply go through the motions while exercising, you’re cheating your body out of great results when you don’t push yourself. Exercise should make you sweat, make your muscles burn, and leave you with a feeling of accomplishment.

Find ways to make each workout more challenging. For competitive people, the best way to push yourself is to exercise with a friend of similar strength. Another great way to challenge yourself is to set small attainable goals. These goals could be to push heavier weight, to sprint longer, or to do cardio at a higher intensity setting.

Habit #5: They Don’t Eat and Watch

Fit people know that eating in front of the T.V. is mindless eating. When your attention is on your entertainment and not on your food, then you’ll be less tuned in to what and how much ends up in your mouth. Eating in front of the T.V. is also very habit forming. Ever notice how you crave munchies just as a reflex of sitting in front of the T.V.?

Eat before or after your entertainment and pay attention to what and how much goes into your mouth.

Habit #6: They Drink Water

Fit people drink lots of water. And not just in addition to other beverages, but instead of them. Water is their main drink, while other drinks are occasional treats. Calorie-filled drinks are one of the quickest ways to consume excess calories which quickly turn into fat. Consider water your beverage of choice. Drink plenty of it each day and drink other beverages only a few times each week.

Habit #7: They Are Supported

Fit people don’t leave their motivation to chance. They know that if their personal trainer, boot camp instructor or workout partner is waiting for them, then they are less likely to skip a workout. It is so easy to hit snooze or to talk yourself out of the gym as soon as your booty hits the couch after work. Fit people take the option of skipping out of the equation.

Want instant support? Go here Call or email me today to get started on your own customized fitness plan.

I hope that these habits have inspired you to make a change for the fitter in your own life.

If you already do some of these habits then congratulations – you are on your way to a better body. Make an effort to incorporate the rest of the habits to take your results to the next level.

If none, or very few, of these habits describe your lifestyle, then I’ve got good news – you now have 7 effective new habits to start that will get you some awesome results. Don’t try to tackle all 7 at once – pick one or two to add each week and gradually work up to all 7.

As always, you are welcome to call or email me with questions or to get started on your own customized fitness plan. I look forward to hearing from you.

Your Friend and trainer,

Paul F Sweatt

Wellesley’s Best Personal Trainer

Was the resolution to lose weight? Fit in your skinny jeans?  Look great in that bikini?  Get a flat stomach?  All of the above?

How’s it going so far?

On track?  Stuck?  Bored? Frustrated?  Haven’t started yet?

If you answer yes to on track, GREAT JOB!  Keep up the good work.

If you answered yes to any of the others, you are not alone.

Having been a Wellesley personal trainer for 10 years I have seen the New Year’s Resolutioners come and go.  Mainly go.  This is about the time that they start to drop off.  At least until next year that is.  Don’t let this happen to you.  Here are six steps that you need to follow to keep your self on track.

And for you haven’t started yets, don’t worry,  these steps will work just as well for you.

STEP 1.)  START.  Make a decision to start now.  Not tomorrow.  Not next Monday.  Not when it is convenient. NOW!!  Once the decision is made, set a deadline and commit to it.  Your deadline does not have to be a specific date or event just something that you will hold yourself to and give you an end point.  Also, make sure that your goal is S.M.A.R.T.

STEP 2.)  ACT.  Don’t come up with a goal and then do nothing about it.  That is called dreaming and will get you nowhere.  Figure out what you need to do to get your butt in gear and start you to your goals.  Do you need to clean the junk and processed foods out of your pantry?  Plan you grocery shopping?  Get a gym membership?  Hire a personal trainer who specializes in weight loss?

Act now and you can fit into these by spring.

STEP 3.)  SET YOUR GOAL.  Write down what your goal is.  Make it sound as positive as possible.  (I will your S.M.A.R.T. goal here.)  This helps to strengthen your commit to your goal.

STEP 4.)  SET YOUR INTENTIONS.  Write down the intentions that you need to do to reach your goal.  I intend to workout (hard) 3 days a week.  I ntend to eat clean at least 90% of the time. ETC.

I intended to reach this body.

STEP 5.)  POST IT.  Take your goal/intention list and post it somewhere where you will regularly see it.  Better yet,  make (lots of) copies and place them anywhere (and everywhere) that you regularly frequent.  This way you will have constant reminders of your goal and what it is that you are striving to accomplish.  This will keep you motivated to keep going.

STEP 6.)  BROADCAST IT.  When you are posting your gaol/intention lists make sure that others can see them as well.  This allows others to read it and to give you more accountability (and maybe even inspire them to do the same).   You would not want others to see you fail to reach your goals, would you?  Also, tell as many other people what your goal is and what you plan on doing (changing) to accomplish it.  Have them help you to stay on track and to give you motivation when you feel like quiting.  Tell your friends.  Your family.  Your workout buddy(s).  Anyone that you would not want to fail and who will not fail you (no negative nancies).  You can also try a online blog and posting photos to show your progress (or lack there of).  If that doesn’t light a fire under your @$$, I don’t lnow what will.

With a body like this, who wouldn’t want to broadcast it.

Have that goal in mind?  Follow the six steps RIGHT NOW!  Don’t wait.  Start now.  I not kidding stop read and start doing.  You could already be on your way to YOU 2.0 .  Seriously stop reading and get to it.

Your friend and trainer,

Paul

P.S.  What part of right now did you not understand.

You stocked up on Halloween candy for the big day. 

The kids came over in their cute (or not so cute) costumes.

You handed out a ton of Halloween candy.

The kids stopped coming over.

You hear a noise and look over your shoulder.

And the see the most horrible sight ever for your fat loss goals.

A giant bowl of left over Halloween candy.

What do you do now?

You been on track with your fat loss goals so far but fat gain season has started.

How do you stay on track and not be like the millions of Americans that but on up to 10 lbs of fat never to take it off again?

Here are a few “tricks” on what to do with your leftover Halloween candy for a fat loss treat.

1.  Throw it away.  I know. I know.  You don’t want to waste the candy, especially since you paid for it (read 3).  But think of like this.  The amount you paid for the useless calories that you purchased is way less than what you will “pay” if you eat the candy.

  A new wardobe ain’t cheap.

2.  Give it to a Food Pantry/Homeless Shelter.  Think of how it will brighten up the day of someone who is less fortunate.

3.  Find a Candy Buy Back program.  You make some money back on you leftover Halloween candy and it goes to a good cause.  The one I saw sends it in care packages to our troop overseas.

4.  Give it to a skinny friend.  You know the one I’m talking about.

  They claim that they can eat whatever they want and not gain a pound.  Give them the candy and see if it is true.  Watch them closely.  Record the results.

5.  Give it to your personal trainer.  Personal trainers are great for this.  Some I know even ask for it.  They claim it is to help their clients with their fat loss goals.  Don’t have  a personal trainer.  I know a great  personal trainer in Wellesley.

I hope you find these “tricks” to get rid of leftover Halloween candy helpful.  And in case you didn’t notice they can also be used to help get rid of leftover holiday treats.

Your friend and trainer,

Paul

Before you read this check out the video by following the link below.

 http://www.youtube.com/watch?v=4j2ALxYvbS8

I believe that this is just some sort of wacky publicity stunt.

His clients should be offended.

Gaining weight over six months and then losing it will not teach him anything of what it is like to have been that way for years.

His body really won’t have enough time to “become accustomed” to the added weight.

It takes awhile for your body to change hormonally (unless your pregnant) and for chronic issues to occur from the extra weight. He should keep the weight on for at least a year and see what it is like.

The aches and pains he mentions feeling cannot even come close to what one feels when they have been severely overweight for years. Also, the health problems he is experiencing (i.e. high cholesterol and high BP) won’t have enough time to really “damage” his body.

He gained 90lbs over 6 months. How long was he at the 264lbs?

I have seen plenty of professional bodybuilders do what he is doing. They go from lean to obese to lean year after year. They and their bodies know how to be lean and what it take to get there.

That doesn’t teach someone what it is like to try to get there for the first time.

I myself was fat.

I was 65lbs over my “desirable” body weight. (Someone of my height and bone structure, according to the charts, should weight somewhere between 165-185lbs). 

Can you tell my favorite color was red? 

I was overweight longer than I was wasn’t (at the time).

I know what it is like to be embarrassed about how you look and thinking all the thin, in shape people are making fun of you.

I know what it is like to have all the chronic aches and pains from having to carry around all the extra weight.

I especially know how hard it is to try to lose the weight when neither you nor your body knows how to get or be lean.

This guy is just a jerk.

I am more impressed with the people that go there whole lives being overweight then lose it and keep it off than I am with someone who gains it just to lose it. They just have no idea.

Your friend and trainer,

Paul

Let me repeat that.

THERE IS NO MAGIC POTION OR INFOMERCIAL CONTRAPTION THAT WILL HELP YOU LOSE WEIGHT.

Sorry for the yelling but I had to make sure that you heard me clearly.

None of the drug companies or the Billy Mays’s of the world have anything on the tried and true rules of weight loss that I am about to impart on to you.

As most of you reading this already know, I used to be fat.  Not only was I fat but I was getting fatter.  If it wasn’t for my mother “encouraging” me to lose weight, I would probably be pushing 3 bills right now.  And I definitely would not be the successful personal trainer that I am today.

When I first started my weight loss journey (from hell) I knew nothing about the right way to lose weight.

Since I really didn’t know anything, my journey was not fun.  I had no destination (goal). No map (program) Everything turn (decision) was guess work. I didn’t know who the right people were to ask directions.   And I wasted a lot my time going the wrong way (doing the wrong things) and generally being lost (did not believe that I could do it).  I was on a road trip to no where.

I feel now that I arrived at my weight loss destination be sheer luck and the only thing pushing me to lose the weight was that I did not want to disappoint my mom.  And if I knew the rules of weight loss that I know now, I would have lost the weight a lot sooner with alot less injuries

So over the years I have built a list of rules, so to speak, that will help you lose the weight that you want (faster and without injries) and help you keep it off.

These rules are:

1. Have a goal.  Have a weight loss destination in mind. Make sure this destination is Specific, Measureable, Attainable, Relevant, and Time bound.
2. Have a program.  What are you going to do on your journey to your weight loss destination?  How will you workout?  What/when/how will you eat? What else do you need to do not do to reach your goals
3. Change your attitude. You got the way you are thinking about health and life a certain way.  That same way of thinking will not get you to were you want to go.  “The definition of insanity is doing the same thing (thinking the same way)and expecting different results.”
4. Be willing to do things you hate.  Not everything you need to do to lose weight will be easy or fun.  Do it anyway.  The more you hate it or the harder it is for you to do, the more likely it is that you have to do it to reach your goals.  Doing what is easy got you in to this mess in the first place.
5. Be willing to make some sacrifices.  Not everything you are doing now will be able to travel with you to your weight loss destination.  It’s excess baggage that is only slowing your travels down.  Get rid of it now before it brings you trip to a halt.
6. Be willing to make adjustments along the way.   Airplane pilots have to continuosly make adjustments so they end up in the right place.  You will to.  Your need will change a some point.  Readjust.
7. Figure out what is most effective.  Limit or get rid of everything else. You only have so much time/energy/etc.  Are you wasting them on things that will slow your travels down or, worse yet, cause you to turn around?
8. Believe that you will succeed.  If you don’t, who will?  See yourself as both the passenger and the pilot.  You must have faith in your own abilities.
9. Know that you don’t know everything. Nobody does. Find those that have taken the trip before and arrived at their destination (and stayed there)They probably know some (worthwhile) short cuts to make your trip easier and faster.  Listen to them.

It took me years to find out these rules. 

My trip was not easy or fun. 

Follow all of the rules of weight loss given above and you will have a swift and safe (and exciting) journey.  Happy Trails

Your friend and trainer,

Paul F Sweatt