Online Health and Wellness Summit - Speaking Engagement on Movement, Motivation and Mindset

Hello, welcome to From Broken to Healthy. This is where leading health experts share how to heal your body naturally and reclaim your energy and vitality to live your best life. I'm Betsy Walker, your host, and today I'm so excited to introduce to you Reena Vokoun. Thank you for being with us, Reena.

Yeah, thank you so much for having me, Betsy. It's great to be here today.

Yes, I am just so excited to bring to you Reena today because she is, she's got so many different talents, right? She's amazing. And so I'm going to give you a little bit of her background here real quick. So she is the founder and CEO of PassionFit and is an entrepreneur, a writer, a a public speaker, activewear designer, online course creator, media spokesperson, and certified health and wellness expert. She's featured regularly as a health contributor on the Fox KTVU News Morning Show, and she speaks to various organizations and companies such as Microsoft, Google, Amazon, Intuit, and many others. You can find her interviewed on podcasts such as such as "PAUSEcast" and "Profitable Happiness." And she also writes health columns and for publications such as "Thrive Global," "Shape," and "Working Mother." So I am honored to share with you Reena on this summit because she's not only a health and wellness and fitness expert, she also has a background in nutrition, mindfulness, But I am really, really excited to share her because she is known for her coaching in work-life balance, and I think that is a really big issue out there. So, Reena, let's get right into it today. Are you ready?

I am ready. Sounds great, Betsy.

Awesome. So, I know you are a busy mom and you have a couple of kids and you are an entrepreneur. So, it seems like you are doing many, many things. So, and I know we're all busy, especially moms, right? We're all very busy and we see somebody like you and we think, okay, how does she do it? This can't be real. So can you tell us a little bit about your typical day and what are your health and fitness practices and how do you fit it all in into your life to make sure you stay well?

Yeah, that's a great question, and I want to start off by saying, you know, I've gone through periods of burnout. I have lacked work-life balance in my own life, you know, having worked in Silicon Valley. I worked in corporate America for a lot of my career before I left to become an entrepreneur, so I've experienced firsthand and I've seen firsthand what can happen when you are out of balance, especially if you are a working mom or a working parent. And so a lot of the practices that I have for myself and for my clients came came from my own mistakes along the way. So I wouldn't say that I, you know, have it all figured out. I am human like everybody else. So I just want people to feel like they can relate. But what I do do and what I have learned from my experiences is getting really organized and having a calendar where you literally block times for your wellness activities can go a long way in just making it a regular, important part of your life. So I literally on my calendar, I have it color-coded and I block time for my workouts. Thankfully, I do teach about 3 to 5 5 times a week, my own signature line of PassionFit classes. So I kind of have a built-in workout when I teach, but even on the days that I don't teach, I try to reserve that time to go for a run or a walk or do yoga or do an online video or some other form of fitness activity so that I get that in for myself as well. I block out time for things like mindfulness and meditation every day. I have the hours that I want to sleep, including when my bedtime is, self-care, and I really try to work it around the schedule of my kids. Kids as well and my husband. And, you know, especially with all of us here in quarantine right now, we really have to be mindful of each other's schedules. It's definitely not easy at times, but I do try to do my best to make sure that I'm taking all things into consideration. And again, when you have it blocked in your calendar, you're more likely to prioritize it and do it.

And don't you think also that just that act of blocking it in your calendar you're basically telling yourself, I am important. This is, this is a priority in my life. And I mean, I know for me, when I don't do that, then it starts to be where I'm not the priority and then kind of things go downhill from there. So would you, would you agree that there's a psychological aspect to actually doing that?

Yes, I wholeheartedly agree. There is a psychological aspect because if you have a meeting for work or you have a doctor's appointment appointment or some other thing that's on your calendar, then that is deemed as important and you're more likely to follow through with it. So why not have your own wellness practices put into your calendar as well? Because, you know, if you don't have your health and you don't have your well-being, you really can't be at your best and you're not going to be able to, you know, be productive and successful in your job or be a hands-on and present parent to your children or a good community member or friend or whatever it is that you are in your life. And so the more you can get that sort mindset set in within you, the more likely you are able to say, you know what, I matter and my health matters. And the more that I prioritize that, the better I am going to be for everything else in my life and everyone else in my life.

I would wholeheartedly agree. Thank you for that. That was one, number one tip everybody needs to write down in their notes today. So, and moving on, I think most people realize they need to do more. And they want to do more because, and we all know that we need to be active and we need to, you know, eat well and do all these things and have mindfulness practices to be more healthy. What would you suggest is the first step or element somebody needs to start, you know, to be successful and, or even to restart? Maybe they have already started and they fell back and they need to restart. What would be your suggestion for the first thing they need to do?

Yeah, so I think it's starting with something that you like and that you enjoy. So from a nutrition perspective, you know, starting with, you know, you need to eat fruits and vegetables and plant-based foods as a foundation of any nutrition plan, right? Regardless of dietary restrictions. But knowing what your dietary restrictions might be, knowing what your likes and dislikes are, start with fruits or vegetables or other types of healthy proteins that you know you're going to enjoy eating. And that way you can build around it. But then the motivation will naturally to actually be there because you know it's something that you like. The same would apply to a fitness regimen. If you just hate being on the stair climber or running on the treadmill and you know that every time you set out to do it, you dread it, then that's probably not the right activity for you. But if you know that going out for a 20-minute walk every day is something that's doable, it's something you enjoy because you get fresh air, maybe you listen to a podcast while you walk or you socially distance and walk with a friend or your spouse, whatever it is, you know, finding something that you're you're going to naturally enjoy will motivate you. So I think that is really important. And I also think finding a community, you know, having— whether it's online or eventually when we can get back to being in person again, that is going to give you support. It's going to make you feel like you're not alone and you can surround yourself with like-minded people who may have the same types of goals or even the same types of struggles that you have. And you can feel like, you know, you can each lift each other up and hold each other accountable.

Wouldn't you also agree that finding something that fits well into your life, not only that you like to do, but actually fits? Because if you have something that you're trying to fit yourself into and it just doesn't work, then your chances are you're not going to be successful over the long period. Would you agree with that?

Yeah, absolutely. I think our lives are busy and complex. For most of us these days. And yes, if it is something that is unrealistic, like getting up at 5:00 in the morning and running for, you know, an hour and a half, if that is just not, if you are not a morning person and as much as you love running, if you don't have that much time to dedicate, yeah, it is going to probably be something that you might start with the best of intentions, but then it may kind of fall by the wayside as life gets busy and other things take over. So, if you can find short bursts of time or activities that do easily fit into your lifestyle and what you are you're already doing, I do think that that is more doable. Like I'll tell my clients and students, you know, even if it's a quick 10, 15-minute, you know, online workout video that you do when you wake up in the morning, you don't have to, you know, really get ready. You can sort of just throw on some workout clothes and just go to your computer or your phone and just get that done. It's realistic. It could fit into your life. And it's something that, you know, when you think that it's doable, you're more likely to do it the next day and the next day. And that is something that can then develop over the long term into a regular habit.

And I think that, you know, this whole thing with the COVID-19, it's really changed, obviously, the way a lot of us do exercise. And I know it's changed the way I teach. Right? And I think that you can find classes that are prerecorded, and we've always been able to do that. But there are also a lot of instructors like myself, and I assume you, that we're doing live classes online, which is— I think that's kind of new. Wouldn't you agree?

Yeah, you know, I do think that livestream classes actually have been around. I think it's definitely more mainstream now because of the pandemic and COVID, and more instructors that had always just taught at a facility or a gym or studio are now having to bring their classes online. So I think again, it has become more mainstream, but it is something that's been out there for a while. For myself in particular, for PassionFit, I've had a YouTube channel for the last 6 years, so I already have on-demand videos that people can do whenever it fits into their schedule. But then I do also offer the livestream classes 3 times a week, sometimes more. Sometimes I'll do some Facebook Lives or Instagram Lives as well, but then I have those recorded so that if people feel like that time doesn't work in their schedule, then they have the ability to do it when it works. And I never want anybody to feel like a schedule constraint, you know, can deter them from doing something that they need to do for their health. So I think the more we as wellness professionals and fitness instructors can provide a lot of different options, the more it will help our clientele to really fit it in when it works for them.

And it really— there's just really no excuse, right, now that you— we have all this, right, that we can't— we can stay healthy.

You can, yeah. And technology, you know, I always tell my clients, you know, we want to use technology for good because I think technology can kind of sometimes harm our health and well-being when we're stuck on social media all the time, we're constantly checking our phones, checking our email, that can create stress and anxiety. But if we are able to use apps and videos for purposes of workouts or even meditations or even, you know, calming music to help us sleep at night, in my book, that's kind of a definition of using technology for good. But even with that being said, I do have clients that don't like to work out online. That's just not their thing. They really prefer either in-person classes or if they can't do those right now due to the pandemic, people are just taking it outside. And I tell them that's perfectly fine, and that's great. You do need vitamin D. You do need fresh air. And so if you— especially this time of year, in most parts of the country and the world, you can get your exercise done outside. So I encourage that as well if the apps and the online video is not your thing.

Yeah, I always say something's better than nothing. Just move, right? Just move.

Right. That's right.

So we've talked a little bit about this, but how, when you're coaching people, how do you help them achieve their work-life balance that they, that they desire and that enables them to, to fit in all their wellness practices?

Yeah, so what I start off with is, you know, having them do an assessment of themselves because I think until you have that self-awareness of where you currently stand in your life, whether it's with, you know, your work, with your personal life, with your health and well-being. If you don't have that awareness, then it's hard to know where to make change. And so I usually have them sort of go through a personal assessment and just kind of highlight where are they struggling, you know, where are they facing challenges. And then from there, what's their desired outcome? You know, where do they actually want to be in terms of their health or their career or having more time for their family? So you can look at your current state and your desired state, and then we can figure out how to get you to where you want to be. Where you want to go. I have a 7-step holistic approach to wellness that I use, and that includes things like fitness, nutrition, mindfulness, sleep, self-care, productivity, and then making time for your family, your friends, and having fun in life. Because I think a lot of times, and again, I've experienced it and I've seen it firsthand throughout my career, where people are just working and working around the clock and they don't have time for the things that really matter. And it's kind of like, well, what are we working for if we're this unhappy, if we're becoming unhealthy? And we aren't making time for the things that matter. You can try to have all the success or money or other material outcomes that you want, but that's not going to bring you true health and wellbeing and happiness. And so the more you can have that understanding, the more you can then figure out, okay, how do I find that mix? And I don't think there's ever a thing as perfect balance. We all know that there's times in life where one thing kind of takes priority over the other. But in my mind, if you follow that 80/20 rule and if 80% of the time you are making time for your exercise and eating healthy and your family and sleep, and you're able to still be productive at work, then that other 20% of the time, if you really need to crank at work because you're working towards a promotion or you're on a big deadline, then okay, for a little period of time, you can kind of give that the greater priority. Or if there's somebody in your family who is ill and you need to care for that family member, then okay, then your personal life takes priority. So I think it's just understanding what's happening in your life, but really trying your best to stay consistent and again, follow 80/20 rule and knowing that it's never going to be perfect. And I think the more we can accept that, that our life is never going to be perfectly balanced, then we can actually be more realistic about it and be more successful with it.

I, I would totally agree with that. And, and I would add, um, just from my own experience, that our life ebbs and flows, right? So things change, and I think we have to be kind to ourselves when things change, and we can't we can't really have the same expectations of ourselves that, you know, that we would in a, you know, a perfect situation, right? We have to ebb and flow and be dynamic, I guess would be my word for it.

Yes, I 100% agree. And I think, you know, down to, for those of us who are women who have had kids, our bodies change, right, in different stages of life. Perspective changes as we become parents and as our parents are aging, or, you know, whatever stage in life you're in. If you've gone to college or graduate school, or whether you've worked or, you know, have become an entrepreneur, all the different experiences in your life do ebb and flow, as you're saying, and they do change. And so I think being able to stay flexible with yourself, as you mentioned, I agree, be kind to yourself because, you know, you have a whole life ahead of you. And I think if you can make those adjustments along the way, but keep your core values keep your core things that are important to you in your life, and I hope that health is one of them, then that's going to allow you to just continue on your own journey in a way that is healthy and can allow you to be successful.

And how do you help or coach people around being consistent and having a sustainable practice, getting those habits? Do you have any really good tricks or tips to create good habits so that they stick?

Yes, so I am certified in behavior change coaching, and so what I like to work with my clients on is to focus on starting with small and simple steps. There was a study at Stanford University, I reference it often, by a PhD named BJ Fogg, and his focus was on how, you know, it takes about 66 days to make a change and for it to stick. So that is a little bit over 2 months, and so the more we can really focus on taking something simple, so maybe it is something as simple as, you know what, I am going I'm going to start eating more fruit. So I'm going to start eating, you know, an apple every day. And if you do that each day and then positively reinforce it, it might sound silly, but telling yourself, you know what, I'm really proud of myself. I set out to do this today. I did it. And now I'm going to do it again tomorrow. And then the next day you take the action, you positively reinforce it again so that you're associating good, positive, and successful feelings with the action. And then you do it again. And you keep going until you hit that 66-day period, and before you know it, it will become a regular part of your daily life, and then you can add your next goal. Maybe it's now adding a vegetable. Maybe it's now adding a 10-minute walk every day or practicing mindfulness for 5 minutes a day. So it's important to start simple. I know from my own experiences, I've always been a Type A personality and always trying to overachieve, and I think throughout my life, I've set myself up for failure many times because I set big unrealistic goals goals that are not attainable, and then I don't feel good when I don't hit those goals. And it's like, when you, when you look at what I was trying to do in such a short period of time, well, no wonder, right? So I've even learned from my own experiences to keep it simple and small and attainable, and then just keep adding from there. And as you kind of set those building blocks up, before you know it, you'll have achieved some really big audacious goals, but you did it one step at a time. So that's what I would recommend. And that's what I recommend to to my clients.

I could totally relate to what you're saying. I'm the same type A, trying to do too much at once, and I do have to learn those lessons. I think everybody does. So thank you for that. Yeah, creating those little habits, they can really, they can take you, you know, a small thing, right? Adding on little by little, and it takes you, take you where you need to go. So I encourage you all that that's another one of those key tips you need to take away from this video. So, it's crucial to being able to succeed long-term. So, thank you for that. Sure. So, I, you know, since I'm a therapeutic movement person, so I'm, you know, I'm getting people that are hurt and I see people who are, they're trying, they're getting hurt at other exercise classes or forms of exercise that, you know, just isn't healthy, especially maybe for you know, where they are in life. So, when you're young and, you know, very strong, you could do more than when, as you start to get into your middle ages, you know, and even into your senior years. So, can you tell us, our audience, just how you would suggest somebody, you know, take on something like high-intensity training and do it safely? I mean, there's a lot of other other exercise forms out there? I know that is kind of a buzzword now is the HIIT, high intensity training. So, that is kind of what I thought I would ask you about. But if you have anything else to share in that regard, I would love to hear it.

Yeah. So, yes, I teach high intensity interval training and it is a very effective way to promote weight loss, to speed up your metabolism and to really make you strong and also have that cardiovascular strength. But it can be risky for sure, especially as you do start to get older. If you have back pain or back issues or knee issues, you do have to be really careful. So what I suggest is, you know, looking at the long, sort of long view. I've always said, you know, I also used to train for fitness competitions, you know, many years ago, and I was putting my body through a lot where I was training 6 to 7 days a week, 2 to 3 hours at a time for these competitions, and I could feel it. Back then, I could take it, right? But as you do at the end of your life, after having kids, and as you start to get older, you do have to be careful. And so what I tell my clients and my students is, don't be afraid to modify. I myself do sometimes, you know, try to push myself to still do everything full out because I think I can and I should be able to because I'm the instructor. But even I'm learning that sometimes if you do end up getting injured, it's just not worth it. And if you look at that long view of, you know, whether you're in your 20s, your 30s, your 40s, 50s, 60s, and beyond, you know, you want to be able to still work out and exercise and you get older. And I, in my mind, think I want to be in my 80s and still able to be active, right? And so if you take things to such an extreme when you're younger, you're going to pay the price for it later. So if it means you can't jump because you do have knee problems or the impact on your back is too great, then you don't need to jump. And I have shown my students that you can still get your heart rate up. You can still, you know, get that cardiovascular, you know, work in even when you're not jumping. It's just making bigger movements. It's using bigger muscle groups so that you're going to, you know, burn more calories. And if you focus on strength training, that's going to also help with your metabolism. The more muscle mass you have, especially as you get older, you want to do things that promote bone density building. But does that mean that you have to lift extremely heavy weights? Absolutely not. I use 3 to 5-pound weights in my classes, and that's what I encourage my students to use because oftentimes we're using the weights along with doing things like squats or lunges. And so because it's a multifaceted exercise, it's effective because you're working multiple muscle groups, but you can also do it safely when you have light weights or even just using your own body weight. And when you do things like avoiding the jumping and just moving, you know, getting your arms up high above your heart and then coming down low as you use your core and your legs to bend down, you know, movements like that can still be really effective. So I think it's important for people to know their limits know what their injuries are, or if they're recovering from an injury, to not push themselves too hard. And again, challenge your body, but again, if you're feeling pain, if you're feeling, you know, a lot of discomfort, you want to stop immediately and you want to reset. And I think it's good for everyone to know it's okay to do that because you're preserving your body so that you can be active well into your older years, your senior years.

I love that. It's preaching to the choir here. That's what I tell my students as well. And I also really think it's important for them to be very mindful when they're doing exercise so that they know what their target is, the muscle groups they're targeting, and to know how to do it safely and to do it with great form. I can't go to a gym because it drives me crazy what I see people doing. Because I see them hurting themselves. You probably have the same experience. So, and I would say also that you don't be afraid to ask for some help, you know, from somebody that's qualified to, you know, even just give you some tips because it is really important, especially as you age, to do the exercises correctly. Wouldn't you agree, Reena?

I 100% agree. Your form is everything. I mean, that could really make or break the exercise or the movement for you. You know, some of the big ones are using your core. I think I've actually had some students that have come up to me after class, and I so appreciate that they did this. They said, what do you exactly— you say it all the time, and we hear you saying it in class, but what do you mean by engage your core? And I said, you know what, I loved that you've asked me this question. And so in my next class, I actually highlighted that to the group. I didn't call the person out, but I said, you know what, many of you may also have this question, right? And then I kind of explain to them, it's pulling your navel in towards your spine. And I would demonstrate for them so they can see what it means to engage your core and how that can protect your back and how that can allow you to move in a much safer way. And everything, I feel like, in fitness and sports and movement stems from the core. I had a trainer I once worked with when I was competing for those fitness competitions, and he called it your powerhouse. And I loved that term because it's empowering to know that you can use that to hold in a plank or to do a push-up more effectively or whatever it is that you're doing. So yeah, so I think that that form and knowing, you know, the different muscle groups you're working, the more educated you can be as a student, the better off you're going to be as well. And I think, like you said, not being afraid to ask those questions and ask for help is only going to help you be better.

Yes, that's for sure. That's for sure. Well, thank you for that, because I, I've often wondered about the HIIT training and I definitely want to look more into that for people that ask me about it. So, appreciate that.

And one last thing I would say on the HIIT training is you probably don't want to do it more than 2 to 3 times a week because it definitely can, even if you're not jumping and even when you're using light weights, it's a pretty intense activity. And so, you want to be able to balance that out with other activities, more of like steady-state training where maybe you're just running or you are on an elliptical machine maybe doing some yoga. So I do think cross-training is really important so that you're not getting overuse injuries or other things.

Well, and also, don't you think doing some cross-training is good for our mind as well? Because if we're doing the same thing over and over, you know, I know that in terms of bone density, our bones like different activities. And if we're just doing the same thing over and over, we're not getting as much of that bone density building. In terms of just our mind, you know, we get bored with things, right?

Absolutely.

So it's good to vary it just so that we stay motivated, because that was your, you know, that was our other topic, you know, we have here today is motivation. So yeah, do you have any, any tips on, on motivation?

Yeah, you know, I think, you know, having a wide variety of activities can definitely help because it that keeps you engaged, it also allows you to not sort of hit your peak from a fitness perspective, right? You can challenge yourself to actually grow. And I think for a lot of people, they may not even realize it, but they may say, I just want to do the bare minimum to get by and to meet my movement requirements for the week. But I think if you start to pick activities that you enjoy, you start to also vary those activities so that you don't get bored, when you start to see results, you actually may find You know what? I actually want to kind of take myself to the next level and keep getting stronger and keep building my stamina. Again, not to the point where you're pushing way past your limits and overdoing it and getting injured, as we were talking about with HIIT, but doing it in a really safe and gradual way. I mean, I think that is the biggest motivation you can have, that, wow, 6 months ago I wasn't able to run for more than 10 minutes and now I can actually do 10Ks and now I'm going to train for my my next half marathon, as an example, right? Not everybody has to do that, but you could find yourself in those types of scenarios if you keep challenging yourself and growing and doing things that you enjoy. I also think wearing a wearable device, like, and I'm actually charging my Apple Watch at the moment, but having, you know, an Apple Watch or a Fitbit or something can also help you because in my mind, you know, data and knowledge is power. And if you're able to see every day, wow, like I only got 3,000 steps, steps today and I was hoping to get 10,000, or I really only burned, you know, 100 calories and, you know, I want to push myself a little more next, you know, next week in my fitness classes so I can burn more calories. Like, I think if you have that knowledge, you'll be able to also motivate yourself and challenge yourself to take it a step further. So I think those are really, really great ways to motivate. And then the last one I would suggest is, again, that community, whether it's with your spouse or your friends or a community that you have joined. I find that very motivating. It is one of the reasons I started teaching group fitness when I was in college, and it has stuck with me throughout my entire adult life because I get motivated by working out with others and really feeling that energy together and that camaraderie. So, I think those are all ways that can help you to stay motivated.

Right. And the one element we didn't really dive into too much was mindset. Is there a mindset that you see people that have been really successful people in their wellness and fitness practices, that most people have this mindset?

Yeah, I think it's being able to be kind to yourself, be empathetic to yourself, and also build confidence in your abilities. I think the more we can all overcome fears or those inner voices that tell us that we can't do things, and being able to kind of break away from that. And again, if you're taking those small steps, like we were talking about with behavior change, if you're if you're getting that community support, if you're doing things that you enjoy, then that's going to build confidence. And the more you can tap into the days when you feel really good and sort of challenge your mindset when you go into those periods of, you know, you're not speaking very positively to yourself and you're being negative in your thinking, look to those times when you were successful. Look to those times where you actually felt great because, you know, you challenged yourself to do something and you met that challenge. And the more you can remind yourselves of those those times where you felt good and you were successful, then you can tap back into that in your mind and then, you know, do more of that versus sort of going into, you know, self-pity or feeling negative or feeling fearful. And it happens to everybody. So I think it's something that whether it's a new fitness activity you're trying, whether it's your nutrition and how you're eating, whether it's your weight or other goals you have in your life, I think we all go through periods where we feel less confident. And it's okay. It's okay to acknowledge that. But then you think, okay, Okay, where do I go from here, and what can I do to shift my thinking and my mindset into a more positive state so that I can actually take the action and then be successful and keep building on that? So it's something that takes time. I often suggest to my clients to write in a journal if that helps you, because it just is a really great way to sort of organize your thoughts and how you're feeling. And the more you can make sense of it and sort of gain perspective from it, the more you'll be able to sort of shift your mindset when you need to the most.

Yes, that's a big topic, topic in and of itself, right?

Yes, we could do a whole conversation just on mindset.

Well, thank you, Reena, for all the great tips that you've given us today. And I know you have a free gift for our listeners. Could you tell us a little bit about what you have to offer them?

Yes, absolutely. So since we spent a lot of time today talking about movement, I wanted to to share that if you go to passionfit.com/offers, so P-A-S-S-I-O-N-F-I-T, excuse me, dot com and then slash offers, I am offering a free 45-minute total body sculpt workout video that will be delivered right to your inbox. And I filmed this video a few years ago with many women in the PassionFit community. I think there's about 15 of us in this video and they're all my dear friends as well. And so you can feel like you're working out with a supportive community right in your own living room, which is perfect for the pandemic. And in addition to that, then you'll also get some other free gifts, you know, different articles that I've written, other videos, a PDF worksheet that can be helpful for kind of following my 7 steps to holistic wellness, and other things as well. So feel free to check it out, and I want to make sure that everyone is gifted with that because I think now more than ever to be able to have access to free workouts from your home is really important given the pandemic that we're in.

Thank you, Reena. I am so grateful for your generosity, and I hope you all will take advantage of that. It's a great offer, and I know you'll benefit from it. Because if you even just go to our website, you'll see all the great information out there. So thank you, and thanks for being with us.

Thank you so much for having me, Betsy. It's been a pleasure to speak with you today.

Yes, likewise. And all of you out there, we have so many more great speakers to come this week, so stay tuned and keep watching. We love your comments. It's so wonderful for the speakers to have them, so please comment in the box below. We're not tracking your email or anything with that. It's just, it's good to, you know, let them know that you're out there. So please comment, and we'll look forward to seeing you in the next video.