What is up guys? Welcome back to Talking Nutrition today's a milestone episode, Episode 50. I can't actually believe that we're already 50 episodes in yet here we are right showing up every single week. And this week, we're actually launching this episode on Tuesday because I'm recording on Monday has been very busy, right, but we're still doing. And it really pays into or plays into today's topic, how to create new habits, how long it's going to take and what to do kind of like when when a bump in a road comes up, you know what I mean? And how to get consistent, right? What does that mean? Like? How do you get there? Like how what does it take to really get to a place where you're not consistent, you're working towards your goals, you know, this plays into, you know, this topic perfectly. Because we started right, we've been doing weekly episodes, I think it was one week where we didn't have an episode out towards the end of the year. I think it was Christmas week. Last year. I think. Other than that it's been at least one episode a week. It's been twice a week, recently, right this month. And this week, and we'll also be once again a bonus episode on Thursday. So stay tuned for that as well, it's going to be a q&a recording over momentum may challenge, which that being said, we're always there, it's three days left at the terminus recording. So we'll be announcing the Winterthur soon in our Facebook group, which by the way, if you're not a member yet, I'll drop the link down below, make sure to join us free trainings, free downloads, tools, etc. No Strings Attached is fully free, just so we have an option for our friends who maybe just want to learn more, or maybe are not really really like ready for coaching yet. Like there's a place of community for you there. Right. So I'll drop it down below. Just been busy. It's just been a busy fucking month with momentum, May, we have the group coaching program, which is also by the way, we've also done a contest in there, but it was members only. So it's just been a lot of stuff. You know, I have a seminar coming up in a couple days. So just all together, it's very exciting times. It's also our Midnight Sun season already now. Which means that we have no night for two months. Right now. It's like daytime, you know, and it's like that every single hour, basically. And if the weather is good, which is actually decent, we can actually see the sun that minute, which is kind of crazy if you think about it. Now, of course, it's a little better than where we get it in the wintertime where for two months, we don't get any sunlight up here in Tromso. But hey, you know, it's weird in its own way. I do prefer it though. I will say that. So let's, let's get into the episode, shall we? So, of course, this episode is brought to you by Odyssey Coaching Systems I am currently taking on new clients, if you are interested, I'll drop the link down below. Schedule a free call, I never really like just want to sign someone up like right off the bat, like let's first have a chat, you know, let's see if it's a good fit. If our program is a good fit to you, you know the other way around, if you're good for us, because I think you know, what needs to be said is that it's going to require time and effort. And you're going to have to like get a little uncomfortable and do the work you know. So I'm not trying to scare you either. But like be be aware that hey, like this should does take time. And you want to be ready to take action. And I think today's podcast really kind of plays nicely into that as well to what it possibly takes you know how long it can take to really get you to a good get you to a good spot. Now that being said, right? You're going to also want to check out next week's episode because I am celebrating three years of my company this month, or upcoming June I should say. So I started the nutrition coaching 2020 June 2020 was when I started my coat my company Vesters nutrition, which at the time was just my last name and then nutrition, right, we change that to Odyssey Coaching Systems in January. So I've been nutrition coach for three years, and it's been a it's been a wild ride. I think it's been super fucking cool. And I'll touch back on this in in a little bit towards the end, I think today. But when I started, I was met with a little bit of I don't know, you know, it really gets a supportive from the people that I expected. But never let that kind of get the best of me. And I always just kind of did the thing you know. And here we are. I've been doing this for full time for three years now, which is really cool. And it's crazy to think about to my brain tying this back to you, right? I want you to keep that same mindset and I use that because this stuff like reaching your goals and getting like doing what you want to achieve right and getting you to a good spot. It does take time. And you need to be a little like you need to be determined and confident and a little stubborn about reaching your goals. You just need to do the thing and you're, you're gonna get there. As long as you keep going. You just need to tell yourself, hey, I'm gonna keep showing up, keep showing up, no matter what, there's gonna be bumps in the road. It's going to be a lot of doubt. You know? We'll get there though. So I want you to take that same mindset Hey, right. I'm just gonna do it anyway. I'm gonna figure this shit out no matter what. Whatever it takes. So how longer take to create a new habit. I don't know, if you need to believe social media as either, you know, 21 days, or 30 days or 60, whatever. And we talked about this in, in our episode with Casey Jo, I think she mentioned it is 60 disorders one study where they had the average of 66 days, however, there was a range and the average, that's the average, right? The range was 18 days, all the way up to more than 200, which is kind of crazy to think about that. So I think it's not really helpful to focus on, it's gonna take 30 days, or it's gonna take 60 Or like, however many days, so fog fog, the the timeline, right? Let's just focus on showing up on a daily basis. That's what we got to do. And then we'll see how long it takes however long you need to put in the work, so that it becomes a habit, because we don't just decide that you know what I mean? It's not like, Hey, I'm gonna do this thing. And for 21 days, I'm gonna drink more water. Okay, cool. Like you, you might actually establish that habit then. Right? But are we actually doing it on a daily basis? And like, let's say, we were trying to get active, are we actually doing our daily walk? Or are we kind of doing it like, once a week, because we usually fucking forget everything, you know what I mean? I'm going to help you here too. So let's focus on how long it's going to take a more on the daily action. So I don't want you to start with a timeframe and only allowing yourself that timeframe of, hey, it has to be done in 60 days, because you're probably going to, you know, let yourself down then. So let's focus on the plan. But let's also not trying to like change everything all at once you know what I mean. And that's that New Year's resolution thing. And I liked that I liked setting goals for the year, but I also see people fuck up every time, because they try to change everything all at once. I'm gonna start go to gym, walk more, sleep more, drink more water, eat more protein, fruits, vegetables, whatever, so many different things that we could focus on stress management, right. And you try to fix all everything all at once all by the way, you also want to build muscle and you also want to run a marathon. And you also want to do CrossFit and you also want to build you know, or the muscle I said already, you also want to lose body fat, right? When everything all at once you want to do it in a healthy way possible. But you also want to keep your alcohol in, okay? Slow down a little bit, let's come up with a plan because here's the thing, right? So we can lose the body fat, and build the muscle and improve your performance and improve your health, and work on all those things where it is not going to be everything all at once. And this is where I think we need to zoom out a little bit and just kind of look at things one step at a time. First of all, we need to plan because if we're just gonna jump in, and we're just going to do whatever the hell and we're gonna chase every single goal, it's not gonna work, right? And we got to chase change all habits all at once, like, no, there needs to be a strategy in place. And we talked about this a little while I think like maybe two months ago, about a three S framework, right sustainability strategy, and systems. With strategy like that long term plan, we want to have those three distinct phases. We want to first get you get you in a good spot, right? Whether that's really optimizing the metabolism, which is what a lot of people are doing these days, right? So yes, we, we do need to get you to a good spot. However, for a lot of people, most people in my experience, it's really more about just getting momentum, getting you consistent with your food intake, work through difficult shed like roadblocks mental roadblocks for the most part, but I just actually figuring out your maintenance calories, and then we'll take it from there. Right. That's, that's the most important side of things. Like, I will say there are people who chronically diet and have been under eating for a long time. And they do negatively impact their metabolism. So then sometimes we do want to restore that. And that does take time, it's just that for most people, that's not the case is more of a matter of like getting consistent than actually trying to like not overeat during the weekend, right. But either way, no matter what we got to get you to good spots first, get momentum, build the right habits, right? create consistency on a daily basis for your food intake. We'll also want to come up with a plan your periodization plan, right? build this out the rest of the two, the other two phases, you know, and we'll take it from there, once you are actually ready, when we can actually stick it out stick to it. That being said, like second phase, we actually transform the body, right, we either focus on transformation in terms of muscle gain, fat loss, usually combined if people want to actually get you know, much leaner, it's also about building the muscle, right? If you really, really want to change your your performance or your physique goal, you want to build some muscle to performance, right? We could also do that. So instead of transform for some people might be perform, might actually, you know, get into the CrossFit open or CrossFit competition. Shouldn't you want to run a marathon or whatever it might be right, you focus on the performance, that could be kind of like your seasons, like you're in season, you know. And then afterwards, we want to maintain our results, we don't just want to lose the weight, we want to keep it off, too, right? We don't just want to get you to a healthy spot. And it's kind of like, let go like not, we have got to keep it off, we got to maintain our new healthy habits, okay. You also need systems. And that's really like the main thing I wanted to talk about today. So with your systems, we have your meals and metrics that need to be dialed in a little bit of self reflection. And then we have habit creation. And that's the main one here. That's today's kind of like, you know, system. With a habit tracker, I think, or a simple checklist or whatever you want to do to gamify it, we use a habit tracker, which I can link down below to free download. But with that, you can start to focus on that day action, I talked about what we do with our clients a lot, which by the way, is what the consistency contest that we did with our members inside of our group coaching program this month, that says, look, what we use on a daily basis, you check the box, right, so we have three goals with that calories, protein and steps, those three targets, right? If you hit that on a daily basis, boom, there you go. You got a W per day, that's your daily when we just tried to collect those daily wins, right, we can see, we will see how many we can get for the week. Sometimes it's, you know, a full week, sometimes it's only five days or six, whatever. And let you just had a check in today. client of mine, she just got back from a trip to Italy, right? did very well managed to keep it flexible, right? Vacation waves kind of coming off. Now, usually, by the way, right? Little side note, if you ever go on a trip or something, come back home, you're heavier, give it a little bit of time, a lot of times, you'll see that come back down again, across that week, just from loss of water weight, sometimes, you know, we're dealing with a little bit more, sometimes a little bit inflammation, maybe even our different foods, right? Mostly water retention, but like, just like the system usually gets a little bit of you get a little heavier from like flying even stuff, you know, so give a little bit of time, usually you're going to be fine, unless you really went all out, you know, but either way. So she came back, right see to saw her weight drop again, throughout this week or the previous week. And she's like, Hey, you know what, like, for this week, let's just focus on the daily wins. And my goal now is to go for five daily wins instead of three. Because last week, it was three, it's a little bit more flexible, right. So now the goal is simply to look at that number. And that's how we gamify this, and this is why this is very important guys. This is where we take the idea of hey, we want to establish this habit, we want to keep you consistent, we really want to focus on that daily action, right? We now take that we put it into a sheet. And again, I have this for you. It's a free download with a link down below. You plug it into your sheet, your habit, one, two and three, right really depends. I'd much rather have someone work on one thing at a time. Okay. We start there. And you start chipping away, right? So your daily goals, and you win your days. And we had hurricanes we go from three to hopefully five or six days this week. And we need to be perfect all the time. No, I would much rather see someone hit like sixes for the most part, like five or six even then seven times seven. But having a really hard time being a little stressed about it. You know what I mean? We don't have to be perfect. You just have to be consistent. Even going back to this podcast right? today. We're actually recording it on Monday and launching it on Tuesday. Right? We missed one episode like one weekly episode, I think late last year, but we still keep showing up. Right? So episodes are great. We feel great about it. Sometimes we're like, ah, you know, could have been better. Either way. We're still getting there, you know. But we're showing up. And that's the thing. That's what I want you to think of us every time you listen to this podcast. Think about that, right? We're also showing up weekly basis. We're doing this to help you. So I want you to apply that same mindset to your goals, the things that you need to do to reach your goals. But let's gain a fight out because when you see how consistent you are you have because you get a score. By the way, if you use my habit tracker, you let you get a consistency percentage score for a week, it becomes a game Hey, can I get a little bit more consistent next week? Can I do a little bit better, right? Let's go. It's really fun to kind of, you know, gamify that way and it's it's a great way to really see on paper where you're actually at I really like it. It's really worth worth a try. Again, grab a free download. You'll be added to my newsletter if you don't want that. Hey, unsubscribe right away. If you hate it, delete the habit tracker, do whatever. But at least try it out. I think you'll like it. I think you're gonna like that one. So check it out right in the show. Either way, what do you do when you when you mess up? When you miss a day? Or even a few days or even a full week? What do you do? Right? What do you do? Same kind of thing, as I mentioned, right? What do we do now? Like we missed one Monday episode? Okay, cool. I'm gonna record the Monday, put it up on Tuesday. What do we do when we missed one episode? Towards the end of the year, right? Which, by the way, are records of almost a year? Now? It's not that bad, right? Very consistent. What do you do, you just pick it back up again. And that's what I want you to think like, the more days and this is directly taken from atomic habits, but you want to build that chain, you want to see that streak, right, that daily win streak. However, when you break that, it's cool. But you don't want to kind of see that turn into a streak of empty days, right? Because as much as you need to focus on your daily action, to establish new habit, the opposite is true as well. So the longer you kind of miss those daily wins, the more backwards you're gonna go, You know what I mean? So it's not like you're standing still, you're actually going backwards. Because more difficult than to change your habits again. So you got to get yourself and pick it up the very next day, which by the way, once again, is why we use a habit tracker, because we have it on paper. It's objective data that we can use to make decisions to hold you accountable. And we can show you Hey, you just you know, you said you want to do this, and you only did it twice this week. Okay, cool. Why is that? Are we struggling with something is a difficult? Okay, cool, let's make it easier. Let's teach you how to do it. Well, etc. Right? Okay, cool. Let's make it a three, a four, it's a five, whatever, you know. But let's, let's hold that, you know, in front of us to really see where we're at. Because I think a lot of times, it's kind of like, hey, I want to be active, I'm gonna get more steps in or, you know, I'm gonna get more water or my protein. But it doesn't go beyond that. It doesn't get, you know, it doesn't get like, what's the right word quantified? So we can track it, and we have no idea. Cool. Are we playing with the idea of establishing new habit? Or are we actually putting it into action, and we're tracking it because it gets measured, gets managed. And that's effects. Goes for your food, your finances, your habits, whatever, you know, we can then step away from it. Like once our habits are dialed in, we can step away from the data, but use the data to your advantage, learn from hold you accountable, you know. But again, you do need to keep showing up. So once you miss a day, or two or three, you just look at it and you're like, hey, you know, okay, cool. This is where we're currently yet. Now, I'm going to show up the very next day and you keep collecting your W's again, and try to beat beat your previous streak, you know, collect your daily wins. That's what you got to do. That's what this whole coaching thing is to like you. You're not gonna get a perfect like, some people think that, hey, I'm gonna sign up with a coach and then good, you know, I'm gonna just all my problems are gonna be out of my hands like No, actually, you know what, like, the the really work has just begun, like when you sign up with me, or with Kristine, right? Or anyone else who does it similar to us, right? The real work has just begun, like no coach can do this for you know, meal plan, program, whatever, right? You got to do the thing. We're here to hold you accountable. That's what I want you to think of, right? Because don't expect it to be easy, because it's not going to be guesswork, that comfort zone that people talk about right stepping out of your comfort zone, it's a real thing. Within the comfort zone, you don't grow. Either you don't grow on and this might even be like a cool other episode. Getting you from that comfort zone to that growth zone, which by the way is a few steps is not just stepping out of it. Like the step out of it is the first kind of bit, you know, but there's actually a few zones there to eventually expand your comfort zone and you can keep growing but okay, that's for another day. I'm gonna write that down. Well, we'll get back to that in a couple episodes. But okay. You know, it's not easy to be honest with you coaching and on reaching your goals and those kinds of things, changing your habits, guess why it's a habit. It's a habit, because it's something that you just do without thinking it's just autopilot. Imagine how difficult that is to change that, you know, to rewire your habits, it takes time. And that's why I really think with habit tracker with the accountability you can actually get there but you need to keep showing up. You need to put in the work, right? It's hard work. It's continuous effort. You need to do a lot of reflecting which is uncomfortable sometimes with either with your coach or on your own. You need to talk through shit. Or at least work through stuff yourself. I mean, my drummer right here, you know, I do a lot of meditating. Right? I want you to think to write with so with the troubleshooting, like we can get you there. But if you look at some of the before and after photos that we put up it's, it's easy to look at the photos be like, Oh, wow, that's amazing, this many kilos or this transformation, whatever. But then again, right? It's it's just two moments, you have no idea what happens in between. And those people, right, our most successful clients, they're not perfect. They struggle with a lot of shit, they fucked up a lot of times, we just don't see that way we see it as learning, we learn or we grow, you know what I mean? And they're definitely not perfect, and they don't have to be either. That's not even a goal. I don't want my clients to be perfect all the time. Right? Because that's also not sustainable. And we don't get people on like bodybuilding stages and stuff. Like, that's not what I do, right? I get people just healthy and good spot, get you to a good place. But also in a flexible way. So I don't need you to be perfect. That's cool, right? And we want to work through this stuff. But going back to our clients, the ones who really like who really kill it, you know, who lose the 2030 kilos, whatever, or overcome their mental, you know, mental struggles, you know, some things even like, sleep related stuff, because they keep working through it, burnout, those kinds of things, right? They kept showing up. That's, that's the main thing. That's the only thing that makes them different than people who fail is that they actually just kept showing up, they just kept trying. Right? That's the thing. People are successful, they just are okay with fucking up more, and they just keep showing up anyway. And also through difficult times, they still made it through. And sometimes, right, I had one client, we let you stop for a little while and then got back. Okay, cool. Now a little bit in a better place. But of burnout, you know, and then we continued, okay, cool. Awesome, right? In fact, people sometimes miss check ins for multiple weeks in a row. And then they show up again, hey, our time. Okay, cool. Right? usually doesn't happen anymore, just very clearly communicated with them. Because I'm always like, hey, you know what, like, as your coach, I'm not just here to update your macros, like, honestly, you guys. Everyone's listened to this podcast, like, you can go online, you can figure out your macros, and how to adjusted on Google is super fucking simple. That's that that is fact. You can go online, go to chat, GPT get a meal plan. takes two seconds. Right? That's our coaching us. It's very simple to set your calorie target to set your macros etc. And to be okay, here's your weekly recipe, right? Or your weekly PDF, or an app that even though does automatically, right. And those are great tools. Don't get me wrong, that I just personally, and this is just my approach, right? I'm not against whatever anyone else does. But that's just not what I do. I don't believe that that helps you change your habits, right? And guess what, a lot of people do try the meal plans and those kinds of things. And it does work. Now, why is that? Because we don't do this stuff. We don't work through the obstacles and the habit creation, that does take time and we continuously make that effort, right. And the reason I brought this up until you just blanking out on it for a second. But I mean, yeah, sorry. The reason I'm bringing this up, is that it does take time, and we can just think, hey, it's gonna be just a meal plan or, you know, like, that's coaching. Like, it's just a macro that whatever, like no, is that behavior changes is showing up every week at talking about this stuff, too. You know what I mean? I always tell my clients to, hey, I'm not here for the estrogen. I'm not here to just tell you, hey, great job when you hit your macros, like no, I'm actually here for the heart weeks, especially when you're like, hey, you know, I'm having a hard time. I can't figure this out. I'm struggling with whatever. Okay, now, that's the shit. Like, that's what we need to work through. And that's why I'm doing this podcast with you. Because yes, we're talking about heavy creation, etc. This almost sounds like it's like a different topic. But guess what happens when you start to try to change your habits? Guess what happens after a couple of days when your motivation kind of goes a little bit away or whatever it is. Something comes up, you're busy, whatever, that's what happens. You hit a roadblock, you hit a roadblock, little bump in the road, whatever it might be. Sometimes you completely fall off you're like fuck Okay, I gotta just gotta restart Okay, cool. But sometimes just kind of not perfect, but okay, I could keep going. But those kinds of things they show up and is not going to be perfect. And I want you to know that because it will now Ruby, no one has a perfect transformation, right. But again, our most successful people, they just kept showing up. Not for like a couple of weeks, right? Not like a full week dive. months, at least, sometimes a year plus, think about this way too, if you've been struggling with something health wise, weight wise, maybe four years. Don't expect it to change in a couple of weeks either, right? But you won't nail them day one. And that's okay. No one starts tracking, I'll maybe a few people will know and started like tracking macros, and just get it right away. Right. Now, it takes time, it takes repetitions. And literally I got this thing I brought this up a long time ago. I have this Norwegian keyboard, right. And in Norway, so there's three different letters here. Show you to show you guys in a camera, these three here. So we have three additional letters here. But I'm not from here, right? My My laptop is like a European one with a different keyboard. So I was okay, I'm gonna get a new keyboard. And then I was like, Oh, shit, it's in a weak mode, right? And I'm not used to that one. Because some of the symbols are in completely different spots. And I swear, the first week, I was continuously I think every sentence I was, you know, hitting like question marks and wrong letters and those kinds of things. And I was I was messing up, I was really frustrated. You know what I mean? Equally frustrated to someone who might be trying to, you know, get into tracking macros, or trying to figure out something or weight loss or whatever, maybe. So I want you to make that connection already. Okay. So I was really frustrated. Yeah. So this first week, I tried to type and I'm fucking up all the time, all the time. And I'm like, this Norwegian keyboard sucks, you know, there's no weeding keyboard sucks. I can I can use it. I just kept switching back to my my laptop. But then I did. I kept using it though. And then the next week, I got a little better at it, you know? And then I made a few fewer mistakes. And then the next week is same thing. And then I got better. And you know what, like, now it's second nature. I can use this one, or just my laptop one. And I just switch I go to my Mac, you know, top right? You go like the keyboard thingy. And I switch between Norwegian and whatever is the other one. I don't even know anymore. You see Norwegian? And yeah, so ABC or Norwegian. Okay, right. So I can switch between the two. And it's fine with different symbols and different spots and some letters, right. Which is kind of crazy. Because that first week, I was really frustrated. And I really thought to myself, I you know, I can't use this. Right? But just like that, that's how that's how it happened works. And now it's literally like second nature. I don't even think about it. I make like no mistakes, even if I switch from one to the next keyboard with a different settings. Right. I just get it now. And I want you to think about that. Because that is literally how this works that habit creation, right. You just keep trying. Because in the beginning, it is frustrating sometimes. And tying this back into some other things, you know, like when I went to the surgeon coaching, you know, again, I was really excited. I told someone full excitement that I got certified, you know, I got my precision nutrition one. Awesome for cat. I'm so stoked, you know. I'm really ready. Like I'm ready to get started. And my response was kind of like, ah, yeah, and things too personal shouldn't help people with the food side of things you ask. I was very surprised either way, but like, I also was determined, and I kept fucking Nunez. Like I said, it's been my full time thing for three years now. When we started this podcast, I had literally the first thing I did. When we started this podcast, the first thing one of the first things I said was that you just need to focus on just getting started and take imperfect action. You can go back to this our first episode, right? We talk about taking imperfect action. And I always kind of like cringe a little bit when I hear old episodes. But it's a process and you don't want to go go to our old episodes and maybe go from like one to like 20 3040 Whatever. And I'm 50 Right. It's a difference. So also for us, you know, we're improving. We're working on this and we just keep showing up. Less less me example then I'll throw out some some more. But in 2020 Right when I started this thing, I worked with my mentor at the time, Sam Miller and I could not hit record on my phone and start talking. I could not get it done. I just uh you know, it was just complete just ramble. It was just bullshit. You know, like it was super awkward. But he was like, you know, you just got to hit record, just start crying. Right Because me being on on nutrition coach, I need to start trying, because some point you're gonna have to, like, speak online, I started to do like, you know, spread the word, you know. And it was just, it was so weird or so awkward. But then you you start and you in the beginning, I swear my whole camera roll was full of stuff, right? But then you get a little better at it, then you just do it. Now what I mean? And now we're here we're doing a podcast, I do webinars, seminars, like, you know, public speaking at like in person stuff, which is super cool. But that's, that's me who struggled with that for 30 plus years, you know what I mean? And I'm sharing this not to like toot my own horn, and to show you like, oh, you know what, look at what I overcame, like, No, fuck that, you know, that's not what this is for. It's to show you that I literally, am doing something that I struggled with for my whole adult life, my whole life, not even just adult life, my actual whole life. I struggle with public speaking. I remember, first time I joined the band a plane, we went to Australia, I flew from Amsterdam to Australia, went on tour there. And we met up in Amsterdam, we flew from there long as flights, you know, it was 24 hour plus, like travel, it was crazy with the layoffs and stuff. And I could barely hold a conversation with that one person I was traveling with, you know, when we that's that's really been like a thing for me. It's really like a big insecurity. And I worked on that three years, you know, but it wasn't until, like 2020, that I really started to make that change, at least in terms of like, online and public speaking those kind of things. Right. So again, I don't want this to be done with this to come off as like I'm like, you know, giving myself too much credit here, but because fuck them. But it's just to give you an example. Like, think about that, right? And I want you to remember this too. Every time you hear our podcast, I want you to think about that. Like I'm doing something that a user is struggling with a lot. I don't need any credit for that. I don't want you to be like, oh, yeah, amazing. Lecture. I'm proud of that, of course, of course. But as to show you that you can also work through these kinds of things, right? Use that as fuel for yourself or changing your habits. And remember that I'm currently doing something I struggled for 30 Plus fucking years. I use that again, like use it as fuel from across the trends. Like you don't walk into the CrossFit gym and snatch 100 kilos in day one, like no one Neil's like Olympic lifts. On day one, you show up, and you drop the bar, and you're super awkward with the technique. And you try again. And then you probably mess up another like billion times before you actually get it. You know what I mean? And my CrossFit friends will know what I mean, exactly. But maybe if you're a runner, right? No one starts with a fucking marathon. But you probably start with like five minutes or something, or 10 minutes, or whatever it is. And you build that up it take it from there. If you want to get into hiking, you probably don't want to start with Mount Everest, I don't mean, probably start with easy mountain, or skiing maybe or something. So I hope that will make sense, right? You got to start somewhere. But it's a process. And I hope this this podcast kind of motivated you to like now do something with this, right. And that's something that I have to mention to feel free to keep listening to our podcasts. And please keep doing. So obviously, that's what I do. You know, that's why we do I should say, So educate you on stuff to help you with this shit. But there is something to be said about putting it into action, because you can do two things. When you're done with this episode. You can listen to it, finish it and be like, ah, you know, that was cool. Get on with a week and you kind of like leave it right? Or you put it into action. You go to the link in the show notes, you go to the habit tracker, it's a free download, all you got to do is drop your email your first name, right? Because the price is going to pay no strings attached. That's literally it. Get the free download in your email. And you put it in like you start using it today, tomorrow, right? Start using it. You put in your habit, right? Hey, this is the number one thing I want to aim for the rest of this week, maybe the next couple months, and you just start ticking the boxes super simple, you start winning the day, you know, that's all you got to do. Again, I hope there was there was a bit of a call to action almost right? To where I want you to really do something with this. And I know that you probably know what's the number one two or three habits are that you struggle the most with. So let's do something about it. Now if you do need more help, if you don't know for sure what where to start, you know, hit me up on Instagram, shoot me a quick message or email, right? Because I can help you I have a habit cheat sheet. That's where I have a whole bunch of stuff inside of our fitness community too on Facebook, so I'm happy to invite you there as well, I'll be dropping the link down below anyway, because I think I mentioned it earlier in the in the, in the episode already forgot. But either way, right? Do something with this stuff, put it into action. Don't just listen to it and be like, okay, cool. I will be back on Thursday, with a bonus recording of the q&a that we did inside of a group for the momentum may challenge let's rapid fire q&a. I might because I actually have another one. I might even be combining the two but we'll see, depending on the questions and how many good ones I had in there. I think the second one was a little bit better last Friday, but either way, I'll make sure to put that up. It's going to be up on Thursday. And again, stay tuned for Monday because I'm going to be celebrating three years of my company, which I'm super fucking proud of right? Three is a nutrition coaching. We're gonna do a little bit of recap that a bit of, you know, talking about some transformations. I got some news to want to share with you. So I'll talk to you then the amazing week. Good luck and again, put it into action. Right. We'll see you soon.