All right. Hello, everybody what's going on today? We're gonna go in in just a few minutes. Let me get this meeting room set up for us. When you turn off this, join and leave sound soror not all listen to that for the next hour. How's everyone doing today? Okay, how are you? I'm good. I'm leaving in a couple of days for my trip. So just doing some last minute little prep work to make sure that that goes well. And yeah, sure should be an interesting trip to say the least. Did you figure out the logistics? Yeah, so I got the logistics, it's going to be 68 hours to travel to this village to go run this race. So it's going to be it's going to be a long, it's going to be a long logistical nightmare to get down there. And just, you know, knock on wood, that the buses aren't late, and the planes aren't late, so I can show up to the race. But you know what, I've already emotionally committed to doing this 50 mile race in Patagonia. So whether the buses show up or not, I'm going to be running that race, car to list so I've committed to it. So I'm just if I got to do it solo in a not sanctioned event. And that's what I'm going to do. And that's just the commitment I'm bringing to it. So thanks for asking. All right, let me just make sure we are good to go here. access permissions. Everybody's good to go. We're gonna get started and give me maybe 30 seconds to a minute. Want to make my screen? The largest ones? And that's where it records. Okay, great. So let me pull up our questions today. I think there's gonna be a lot of new people tonight. So what I would love to know is, is this your first time to our group coaching? Therapy workshop? If it is, why don't you type in the chat, I would just love to get a pulse on two things. Number one, where in the world you're logging in from, it's always cool to see the reach that this program has. And I would also love to know, where are we at? Right? Are we at week one or week 32. If I could just get a quick pulse on where people are, that would be great. Because these calls fluctuate. And because everybody is all over the world. And we're only having one of these group calls a week. The structure is pretty simple. I'm going to prioritize the people who have submitted a question ahead of time. I've got last week's questions and this week's questions. So we've got a lot of content to cover, I'm going to highly recommend that you stick around even if you didn't ask a question. Even if you're just here for the live component, I promise you, somebody is going to ask you something that is really going to help you connect to this information even faster and sooner. And we are all here to solve what have probably been really challenging movement problems. And that's not an overnight fix. This is a process that takes time. So the more you understand what that process of rehabilitation and restoration is, the smoother this program is going to go for you. So I really encourage everybody to stick around, we're probably going to go over time, just due to the 30 plus questions that I have been submitted, it's really important to me that everybody's question gets answered. So that's going to be be my priority tonight. That being said, I just want to quickly say, you know, my intention of hosting these calls is to just provide extra support for you. So I really want to be of service and value to you. I'm going to find a way to also serve the people that are live. But I think just because today has so many pre loaded questions ahead of time, I'm going to have to prioritize those. So chances are maybe a question that you're asking has to pertain or something to do with the questions that were submitted ahead of time. So hopefully everybody shown up tonight gets as much value out of this as possible. All right. Yeah. So there is a place to submit the questions. Just really quick for reference. If you're if you go to the live workshop page, so the page that everybody found this zoom call it the access information to it should say Have a question submit here. It's like a button literally right below the zoom box. And this is a way for you to really formulate what your question is, let's submit it ahead of time. And I also for the most part, I've tried to read these questions ahead. So I can give you a really thorough and concise answer, instead of just trying to spit from the hip, because I really want to serve you and help you. Thank you so much, Zahra, you just submitted the link, I appreciate your support as well. And Melissa, I might be able to just depending on how fast I can get through these questions, maybe I can have some room to take some some live answers at the end. So that being said, let's power through this. And I will try and do as much justice to this was possible. All right. So by the way, my name is Vinny, the founder of pain Academy. I think that would probably be a good time to introduce myself, if you don't know who I am, instead of Shama, Joe Schmo just showing up and talking to you all, so hopefully, I'm gonna be the best person to guide you tonight. All right, so the first question, actually, I'm sure a lot of you might have an issue with this exercise due to the functionality of your core muscles and spine muscles. So this question is, they would like to have any, I want to ask your opinion on modifications to Mystic Earth star routine, there is an exercise, it's a big spine twist, where we're lying on our side, and we're opening up and rotating the lumbar thoracic and the cervical vertebrae, which can be really great to improve rotation and how our core muscles work. But if we're not used to rotating, or you've got a severe imbalance, where rotating one way, is sinking ly different than rotating the other way, that exercise could be problematic if you push it. So here's the modification for anybody that feels like twisting their spine is symptomatic, it's injurious, it's really uncomfortable. And by the way, this is recorded. So you can watch this later, but I'm gonna show you this exercise. So the idea of a rotation exercise is to put simply get better at rotating, because there are so many natural movements that we do like standing up and turning around backing out of a driveway that will use rotational muscles to execute that movement. So if you've got a problem rotating, and you need a really simple modification, I'm going to show you an easy way to do this, my lower body is going to be my feet right underneath me. So my feet pointed straight ahead, and I'm going to find a corner in my house. All right, so this is a little outside corner, I'm going to stand up right in front of this corner with both arms, hands pressed into this wall, I'm not actually going to twist and rotate my body, what I'm going to do is I'm going to press into the wall for five seconds, I'm not going to allow my pelvis to twist or my upper body to twist, I'm still staying squared off to this wall. And by doing a simple arm straight, pressing the arms into the wall, we are activating all of these rotational core lower back and mid back muscles that are needed to be able to rotate. So think of this simple pressing to the wall hold for five seconds, you can do five rounds of five second holds, that could be a really great way to start training really important core stabilizer muscles. And then you can build into 10 second holds 15 second holds 22nd holds. I know this looks really simple, but you'd actually be surprised how much work it takes to stabilize your body. So if you feel like there's any helvis or spinal rotational exercise that your body disagrees with, that standing modification is a beautiful addition. Sorry, I should say it's a beautiful modification that could make it really simple and accessible to engage these rotational muscles. Okay, hopefully that makes sense. All right. And next, and obviously, you would do it on both sides, right? So you do a full set going one way turn around, then do a set pressing on the other way. We're going to keep moving on. Hey, Vinnie, this question pertains to what your experience has been in terms of what is normal as it relates to muscle soreness, both onset and timeframe before the body adapts. I'm trying to assess whether what I'm experiencing is normal, or whether something else might be going on IE nutritional metabolic chemical imbalance. I can elaborate more on the call. My greatest challenge is I don't know what normal is because I work with people who if normal worked, they would follow all the protocols and therapeutic modalities that would have helped them that they've done would have helped. So I specialize in the abnormal, thus I'm unable to really adequately answer what normal timeframes are. Here's the deal. If your soft tissue is very functional, you're going to do these exercises and it's simple, it's easy, every single thing that I show you is going to be accessible, available and simple to do.

The level of dysfunction that you have, meaning the muscle is weak, we can't control it. Nerves can't communicate to the muscles, the muscles can't communicate to the nerves, they can't contract, they can't lengthen, due to the level of severity of dysfunction is going to give you an experience of challenge. So if these exercises are really hard, and there's a lot of soreness, that's not a problem, that's just the state of our neural muscular system. That's the state of our health. And what you're probably going to notice is for many of us, and I was in the same boat, too, I was doing simple little things. And I could like hardly move the next day, I was asking muscles and joints to move in ways that they hadn't in years. So like simple little pelvic motions and foot circles, it felt like I just ran a damn marathon. I mean, it really felt like after a lot of these simple movements, movement routines, it was like my body was hit by a truck, it was overwhelming at the start. And this is why if you're having a soreness, a really big onset reaction, and things are flared up afterwards. This is where your relationship to intensity is really going to matter. Because if simple things are making you sore, and flared up and painful, then we have to find an easier way to do those simple things. Let me let me quickly explain. When I I've never been a runner. And now I'm doing ultra marathons. One of the things that I learned is it did not help if I had a really good run on Monday, but then was so damn sore to where I couldn't run Tuesday, Wednesday, Thursday, Friday and Saturday. Right. So if I really push it one day, and my soft tissue had a freakout response, soreness and inflammation, and I had to take days off. That meant I pushed it way too hard on Monday, the goal of how you become an ultra marathon runner is to run just enough on Monday. So you can do it Tuesday, just enough on Tuesday. So you can do it Wednesday, I want all of you to dose intensity. And only you can control that. If you're doing these routines. And you're finding you're kind of almost too sore to show up the next day, you did the mistake I made when I learned running, which is you just went too hard, you're gonna get better results by trying half as hard, having less soreness, less of that inflammatory muscle remodeling response and kind of etching your way and easing your way into it. That being said, there absolutely could be a nutritional or a metabolic biochemical deficiency going on. That's possible. Right, I noticed that my ability to recover from running. Yeah, I knew the routines. But changing my nutrition was actually one of the biggest game changers for changing how my body responded to stress and stimulus. This is out of my wheelhouse. I wish I had more of my legs underneath me about nutrition. But I would recommend that you also pursue that route too. I think if we can cover both bases, you learning how to play with intensity. And you also kind of whether it's doing bloodwork to see if there's vitamin deficiencies, macronutrient deficiencies, where where are the holes in our health approach that we can probably fill up. And I think if we cover both bases, intensity and nutritional deficit, we can probably actually make some results progress happen very, very fast. So hope that answers your question. If it doesn't, please let me know. Next question. Hey, Vinny, I'm in week four of your program and can already walk up and down stairs pain free. I suffer from really tight neck pain, part of which may be nervous tension. Most of the times it is we're planning a nine hour car trip to Maine. Any tips on how to help relax my neck as a passenger on a journey? Okay, let me give you a quick breakdown of why driving is so problematic for so many people. First of all, it's a very unnatural mode of transportation. When human beings used to walk for hundreds or go from travel from one place to the next for hundreds of 1000s of years. We use their legs, which means our whole body was working together. Driving your legs are basically relaxed, and every time the car accelerates and brakes and turns. There is these micro movements because our upper body is not attached to the car, there are these little movements that happen with our upper body. And these little movements really stress and challenge the little stabilizer muscles, these postural muscles of our body. So even if you've got great fun, and being driving can be a really stressful, quite tense thing to experience, especially on a long car drive, because all of these muscles are fatigued. And the only thing that really helps that is actually improving your endurance, we're talking like cardiovascular fitness, giving these muscles more of an ability to resist all of that stress from driving. So is there a quick tip to relax your neck, get out at a gas station and go do a leg exercise like the neutral position while set, GO remind your body that you actually have legs that can support you go remind your body that your upper body doesn't need to do all of the work and everything needs to be so rigid and tense and fatigued out. And absolutely do your routine at the end of that long hard drive, bring that upper body back down to the ground. Even if it's lying in neutral position, with your legs in legs over a couch and a chair, hands behind your head, just unwinding all of that excessive tension from that drive. It's normal for a drive to feel uncomfortable, just due to the really funky mechanics and physics behind how a drive affects the human body. So I first just want to normalize that you shouldn't feel great. After a nine hour drive, it'd be a little weird if you did, especially if we had some movement imbalances or impairments. Ideally, with this program, restoring function, improving your endurance, all of these things are going to make your body more resilient to go handle a car drive. But I hope my explanation as to why a car drive is problematic. Why the neck can be really tense, you can kind of understand the problem at a higher, you know, 30,000 foot view as to it's not just oh go stretch this or go do this one thing, we got to understand why driving is such a is so problematic in first place. Let me see. Okay. And look, this is my unprofessional advice here. Please don't do this unless you like really practice it. When I was going on long hard drives, what are we doing, the left leg is relaxed, right leg gas brake gas brake, we are training the right legs nervous system to have torsion and rotation in the lower leg. There is a reason why people feel really bad after being in traffic for long periods of time, we shift our weight over to one hip so we can have the load be lighter on one leg, we're literally creating really funky neuro muscular movement patterns by operating a car. What I learned years ago is how to operate the gas and the brake gas with the right foot brake with the left foot. So you're not favoring one leg or over the other. But you're usually you're literally using both legs to move the car. And that has helped tremendously as me being a driver on long trips. But you know, I don't know if I gotta give a leader just legal disclaimer to that. Don't go try that if you haven't practice it, because I hand coordination could get you in a little bit of a jam, literally. So please be safe. But that could be somewhat helpful. But please, go easy. Next question. I'm now in arrowhead vine. I noticed the legs up the wall that I have had difficulty doing is not there. So there's progress. How do we go about the program? As in? Do we just do what the next segment of exercises are and drop what we were doing before? Or do we continually add exercises as we go on? Okay, this is a really great question. And I'm really glad that I think the deeper question here is, how does this program work? Right? We do a set of exercises, and then we move on to the next set. And then we move on to the next set. How does this all work together? Here's a simple layout. Every all 51 people and the 10,000 plus people who are not on this call, we're all unique. We all have completely different movement problems. Okay? We are all doing the same program. Yet we're going to go through it differently.

But the first eight weeks are all the same for everybody. Because before we can make a custom plan for you, we have to learn what works, what helps your body move and feel better. So everybody's first eight weeks are the same. What you were doing in these first eight weeks is you're doing a set of exercises and you're observing Was this helpful? Was this valuable? Do I move better? Do I feel better? Do I feel like I need this as a human being? Is there value in these exercises? And many of the weeks you're gonna find This routine was great. And I'm going to ask you to rate that routine one out of five stars, five stars is that was an excellent routine, I really enjoyed that, like this person said that they're noticing progress, I probably give this routine a high rating for you. You can even put notes why you liked it legs up the wall, notice immediate improvement, mobility is better, I feel like it's easier to bend forward, I can walk around or sit or I'm sleeping better. Right? Each routine is going to come with its own benefits to it. Your job is to go through each week and document what your experience is, what your rating is, for each routine. Every week is different. So we're not adding and adding and adding and adding, you're exploring one set of function, and then a new set. And then a new set each week to understand what your body needs, or what is most helpful. After these first eight weeks, we take all of that feedback and help you choose the top two best outcome routines. And then the program becomes more tailored to do more of the things that help you individually move and feel your best. That's the structure. We all go through the same program, we are all going to go through it differently based on what helps our body move and feel the best. And there's different periods of time over the year where we're exploring. And then we're implementing, exploring, implementing, because that's what we need to do to really resolve these problems. So that's what the first eight weeks are hope that. I hope that that makes sense. We're not we're not adding on unless you find that those are valuable. Okay, so let me move on, trying to keep us on track to get all these questions in. Hey, Vinny, I'm sure if the question, I'm sure if the question is submitted last week is still going to show up. So this might be a duplicate. I was traveling for the past two months, and completely stopped the routines. Prior to that I was on the second or third week of phase three, how should I proceed? I was thinking of restarting the whole program, please let me know you think two to three months is a pretty long break. If you've got the bandwidth for it, the easiest answer is going to be just reset the program, do it again, you might find that you have the same experience. The same routines that you loved in those first eight weeks are now your favorites. Or you might find that as your body's changed over whatever you've been through traveling over the past few months. Because remember, when you travel, your environment changes your lifestyle changes, which means your body changes. So you might find the exercise routines you didn't like or now your favorites, you might find the ones you loved you now don't really find value in because your physiology is already adapted to however your lifestyle routine and habits changed. So my advice for you if you've got the bandwidth start over. And next time we go on vacation. Now you know, alright, if I take time off, I'm gonna have to start this over. And we could just be doing this start over for years, unless we find a way to be consistent while on vacation and traveling. Next question. Hey, Vinny, I have a L five s one bilateral herniation with no evidence of nerve compression. I occasionally get tingling at the bottom of my left foot after lying down on a firm surface. The tingling has been with me prepaying Academy, I do the lying on the back work using a one inch yoga mat, but still experiencing tingling, sometimes no tingling with pelvic tilts, do I need to modify the workout or push through? Okay, very simple question. We need to become a scientist to answer this. And when I say a scientist, we need to look at the variables. So here would be my advice for this person. You ever get a notebook? All right. What you need to determine is, is pushing through that what you need is that just the barrier that we have is pushing through this the barrier that we have to get through before proc real progress can be made. And here's how you answer that. Let's say week one, you start getting tingling, five minutes lying on your back. And that's pretty damn consistent. So every day, May 1, five minutes may 2, five minutes may 3, five minutes you're tracking how long does it take for the tingling to occur? And how long does it take for the tingling to then relax your tracking variables of symptoms? Week two What's the case, you might find? Four minutes in, I'm tingling faster, but I'm not tingling for as long, you might find that, oh, I can now be here for 10 minutes. And the tingling starts and it doesn't last that long. Your information, the data that you're going to pull is going to help you understand objectively what needs to happen moving forward, we can only make decisions accurately when there's objective data and science. Otherwise, it's just the emotionality of do I push through or not, and you have nothing anchoring you in an actual real scientific or an objective, informed decision. So my, my suggestion to this person, over the next two weeks, be very precise. How are you tracking things? How are you logging things? Bring that information to me? And then with the day ends? Let's you and I figure out? What is the trajectory look like? If we keep doing this? Are we trending towards better? We're just not out of the woods yet? Or are the numbers and the data showing, hey, you doing this more and more, the tingling is just getting more pronounced. Okay, now it's time to modify that we needed a little bit of that data before we make that decision, if you're comfortable continuing this to collect that data. And that's a call only you can make because you're the only one that can feel what you can feel. So I really want your your partnership on making that decision. I don't want to tell you to just do that. I want it to be a self driven decision. Okay, next question. I have recently started the program and got to the arrowhead vine sequence when I made a poor choice on Saturday to lift a heavy load of washing from the floor and sprained my lower back really badly. I'm still in a lot of pain, but it is getting a little easier each day to move from sitting or lying to standing. How to reenter the program from an acute injury. Any thoughts appreciated? Yeah, okay. So look long, really, really long rant short. If this was from the 1970s to 2015, era, rest is the number one recommended way to deal with injury, rest, ice, compress, elevate, relax, okay. The Doctor Who came up with that method has recanted saying that actually impedes the body's ability to deal with sprains, healing mechanisms. I would recommend, if you have it in you, to try to do your routine, lightly, gently, you might find with an acute injury, especially with a muscle sprain, you doing these little motions getting blood, fresh blood and oxygen and nutrients to the spastic nerves that are creating these hyper rigid muscles is it's gonna be uncomfortable because you're moving through a sprain, but it's actually going to trigger the inflammatory response. Inflammation is beautiful, it clears dead cells away from injured sites, it calls forth new blood, oxygen and regenerative nutrients to areas. We need to use movement, gentle movement and breathing as medicine to speed up the healing process. As opposed to what I think a lot of us, including myself, have been conditioned to think which is don't move. If you're hurt, don't do a damn thing. Stop, lay down on the couch, take work off, take time off, stop exercising, we're learning that movement is the best medicine not rest. It's it's actually deconstructive healing to rest because then the tissue just, it just gets weaker. As we rest, the tissue softens get weaker, which means it can't handle the load of our normal lifestyle. And then re injury happens again, we become more and more susceptible to it. So you've got two choices. If you really feel like the sprain is so bad, you can't do the routines. I hear you. Maybe for you, given the nature of your acute injury, taking a few days off could help. But let's not take too many days off. Maybe each day try to do just lying on your back even for a couple minutes and breathe. Let's get some movement into that area. Worst case scenario, maybe in a week or two, it comes down and then we can really get this program moving full force.

Next question. Hey, Vinnie, I'm still struggling finding my hip flexors when doing the pelvic tilt every once in a while. I think I find them but I'm not sure. What do you recommend moving forward? Should I still do the pelvic tilt and continue to search for them? Or do you have a different recommendation? First of all, it would be weird. If you could find your hip flexors. Yet you were having problems moving. Right? So I think your struggle to find your hip flexors is probably On par with how it feels to move around, which is maybe there's like this amnesia or there's this disconnection. I think the hip flexors, it's not something to go find. It's they will work after enough repetition, and they will show up naturally with enough repetition. That being said, there are a few things we could do to kind of prime that neural activation of the hip flexors. So why don't you try this? The next time before you do pelvic tilts. Actually, here's what I want you to do. Do a couple pelvic tilts, I want you to tilt the pelvis forward, lower back arches, roll the pelvis back, go back and forth a couple times until you find your neutral. So right in the middle, there should be a nice little arch in the back. We're not flat, but we're not excessive. It's your neutral. The muscles that you would use to stop urination, your pelvic floor, I want you to engage your pelvic floor. When your pelvic floor is engaged, then in tighten up your abs, like if somebody was going to step on your stomach, how would you tighten up the abs? Pelvic Floor is engaged, abs are engaged, then I want you to breathe. Okay, we're not holding our breath and sending our blood pressure through the roof. I don't want you to pass out doing this. We are breathing into a braced abdominal wall. Our core is active pelvic floor is active and we're breathing. Then move your let me take my socks off to show you this. So core is bracing engaged. Move your left foot back half of us let's step elevate your left foot. With your core still being braced where the little baby right leg lifts. Okay, your course brace because your spine right, we're not like doing this with our back or our pelvis. We are doing this with only our hip flexor. That's the only muscle that's actually going to lift the leg. When the core is brace properly, like I just walked you through, do 20 On the right leg, drop your foot, move forward. Other footsteps back high heel 20 On your left leg top to the left hip flexor. Do that three more times. So three sets of 20 reps total and each play that's going to prime the hip flexors. Then do your pelvic tilts and see if we can actually engage our hip flexors. Now that we've spent time warming them up and priming them. Hope that answers your question.

Andrea, this is your question. You make it look so easy. Only because there's practice. I wish I had footage of what I was like years ago after breaking my back. I mean, nothing worked. Everything was like pain, wincing, it was just it sucked. Movement was really hard. So I can really empathize where maybe a lot of you are starting, which is this stuff is really hard. And maybe it's overwhelming. And it feels so complicated. Like we just can't talk to these muscles and move our body. The way I'm demonstrating it. This is your start, Andrea, it'll get so much better. If you just remain consistent. Your body wants to move with ease. It's just forgotten how to do that. And it's just a matter of time until it will you know this, this would be different if I was like some born mobile gymnast. But you know, when I started this program this was my bend forward before dysfunction limitation created searing pain. This was my squat. And that's that was my capacity to move. It was just it was minimal. We'll get there. All right. Hey, I'm on week four. Is it okay to continue to the gym like weightlifting and other cardio activities? Yeah, if you're already doing it, continue doing it. The only thing I don't want you to do is like if you starting this program and starting workout, it's going to be too confusing for you to figure out. Am I sore as hell because of the pain Academy routine or because the workout was really hard. You're just going to confuse yourself. So if you are working out, continue doing it, cardio suggestions. My cardio suggestions are going to be human movement, not invented movement. Bikes are invented movement. Okay, when you sit down on a bike, your ankles and knees and hips are going through flexion in one plane of motion while your pelvis is stationary and there's no movement with your spine or upper body for the most As part, yeah, we're getting an oxygen demand, we're creating a cardiovascular response. Sure. But what are we training movement wise, we're training our hips not to rotate, or training, minimal flexion extension of the knee and the hip. A bike could trip, you know, could improve cardiovascular fitness, but you're not going to move better, it's not going to help you squat better, it's not going to help you walk better, it could improve your energy production. So you could have more endurance to go walk. But go for a walk, do that, go for a power walk, play with your speed, practice movements, that actually translate to you being a better, more functional, optimal human being. Doing an elliptical doing Stairmasters is good, because that's a that's a stepping pattern. That is a basic normal motion. But I don't like that the stairs move instead of your body move up the stairs, it's just different weird mechanics, get out into the world, you would do so much service to your body, if you just went to a park and walked barefoot, and your foot and leg muscles had to change angles with each step because it's not a perfectly smooth path. And our feet are not absorbing all the differences of the ground. It's so simple, we got to get back in touch with basic human movement patterns. Not these not get really good at invented movement. Because that's what's keeping us that might be also part of the problem, which is a completely different rant for maybe a different time. But hope that that addresses it.

Next question, after a year of dealing with health issues, I don't know how to get back into it. I tried a few times, but something would always come in the way I know that consistency is key, and I lost drive to stick to it. How can I get back into it looking for your inspirational talk here with a little bit of tough love? Well look, part of why it took me five years to get better doing the stuff I'm teaching you is because of everything you just said. I was not perfect. At the start. I wasn't some motivated, determined beast from day one. I practice and preach about consistency and discipline because I lacked that half of my problems were physical and mechanical, like my back being broken. And the other half of my problems were here. It was my ability to self sabotage myself every damn time. Why is it when I felt better? I stopped doing the exercises. Why would I just did him enough to like ease the pain. But I never really stuck through with it. I never saw through it that I would restore this problem fully. I was just managing symptoms. That's all I was doing. I don't know whether I had to tell people took me five years to get better or a couple of weeks. Because once I stopped playing games, and once I actually understood that, that this is this is about, like who I want to be as a father to my son. This is about you know, years ago, when I broke my back, I didn't know what to do. Now I knew what to do. I was making the choice to remain disabled. Once that became clear that I am the one to be held accountable for my disability. Because I was not doing the work that I knew would actually fix this problem. My emotionality changed, but it took five years to get there. So you're in year one, if I can get you there by the end of year two, that that'd be extremely fulfilling. But maybe you need to go flounder for a couple years. Unfortunately, like I did, until you get to this place where you can look in your look at yourself in the mirror and have that honest conversation of what are you doing? What are you actually giving up? You being inconsistent? What is this costing you? It's not costing you the 25 minutes a day? What is it really costing you with your relationships? What is it costing you with your career? What is it costing you with your quality of life? And only when you see what it is costing you to not be consistent? Will you actually fundamentally make the change internally to just show up completely differently? And no longer will you be relying on motivation, or the emotionality? Do I want to do it today. Do I have time today? No, screw it. I'm doing this because this is what I want out of life. I want to be able to I want to be able to run a marathon when my son is capable of doing it. And he's special needs. So I don't know if we'll ever be able to do that. But I want to make sure I can lift him up and out of the hospital bed when I'm 40 When I'm 50 When I'm 60 I want to be there for him as a man as much as I can and to be a support. It's a support system. And I'm gonna not be there for him because I am inconsistent. It was a non negotiable conversation. And it only happened when I had that really hard talk with myself in the mirror one day. And I saw, I saw the excuses I was making. So I wish I had inspiration and tough love to give you, you got to have a conversation with yourself as to what's really happening here. And if you're not clear on what you're giving up, then I challenge you, with love to sit down and write. You're not feeling your best. What is that costing you with intimacy? How is that affecting your friendships? Are you alienating yourself? Are you choosing to stay in on most nights, instead of reach out to that friend to go do badminton, or a book club or whatever it is? Because you just feel terrible inside? Like, what is it you're get clear on what you're giving up. And you can only understand that by thinking about how you actually want life to be and what it feels like to be completely empowered, and be in a body that doesn't feel like a prison. What does that life look like? What does it feel like? What does it sound like? And the only thing getting in your way is your ability to be consistent. And I know I'm oversimplifying probably a really complicated problem. But I think for a lot of people, myself included, my problem became self sabotage. And that's what I had to work through. And that's what pain ultimately taught me how to work through. Different story for a different time. You're welcome Nene. Okay, next question, missed a couple of weeks, my mom passed away to I keep going or joined back where I missed, I think you should join back where you missed, be a little forgiving. The one thing I will tell you is grieving is a very powerful motion. And it's very painful motion. And your movement is not separated from emotion, emotion, and motion. Notice how those are two very similar words. Okay? My advice is to pick up where you left off and go, you're probably going to experience the same exercises with a different body, you might feel tighter, you might feel stiffer, or it might feel better in some ways. Really give yourself the space and grace for whatever shows up over the next couple of weeks as you get back into this practice. And be kind to yourself, let's not force her way through whatever showing up.

Is there going to be a new member Monday call at some point or should we ask these questions on the call? New member is just for people in the first two weeks of the program to make sure the onboarding goes well. So show up for these calls to answer your questions. Next question, when I take my pictures, do I need to submit them somewhere? Are they only from my use? I don't like sharing pictures. Yeah, I don't blame you. I didn't either. There's a reason why I don't have before and after photos. Because I never wanted. I never took my before photos. It was something emotionally really hard for me to look at and deal with. When I saw how my body healed from from my back break, so the photos are for you. If you want to send them in to share the progress that you're making. I would love to see them. It may I would love to see them and be a part of your success story. But your photos are for you. This is why I teach people how to assess themselves. So you can look at what's going on and you can track and monitor your pain

Ooh, we got some questions today. Everyone's doing great. Just I love it. I'm seeing it. You're taking notes. You're hanging out. You're listening. Some of you very stoic nodding your head. It's beautiful. Thanks for sitting with me on tonight's call. What is the difference between pain and symptoms? I don't think I've ever been asked that. Well, there is you got to think of it like a ladder. Okay, at the top of this ladder is pain. Every place on this ladder is just sensations. It's just signals. Before your body reaches pain, the pain signal the signal that alerts you that there's a problem. It's not your body's first mechanism. There are so many minerals that your body gives you to alert you that it's detecting that things are unsafe, or something is going on here. So let's walk through that. At the top of this ladder is pain. We're talking like nerve pain. Underneath pain would be non pain symptoms like tingling, numbness, aches, it's not pain, but your body. Like you're aware, your body's making you aware of certain areas, like maybe your mind is just on your lower back. It's not sharp, stabbing pain, but your body is trying to alert you that something's going on here. Below symptoms, non pain symptoms is imbalance. It's the first line of defense, it's saying that things on one side are working differently than things on the other side. The things and this is the hard conversation, because most of us are not in tune with this, the lower level signals are you spending more time with one leg on the ground than the other when you're walking, it's one arm swing differently than the other one you're walking. It's how you always have to sit on one hip and not the other hip. It's why you feel comfortable only crossing one leg over the other. But the other one feels really weird and funky. It's the signals of you actually avoiding exercises and positions why you no longer want to bend forward? Or why you want to bend forward as little as possible. Non pain symptoms are you walking by something on the floor, because you don't want to pick it up and go through that motion. That's a non pain signal. That's something that your body's saying you're avoiding movement for a reason, because it's feeling unsafe. And our body's giving us so many of these signals. But we're often so more aware of our environment, that we're not really registering what's happening on an internal sense anymore. So a lot of these signals can become elusive, and imbalanced flies under the radar. I can't tell you how many people that have been in this program. And it's like, this is how they're standing. Right? Clearly, like 80% of their weight is on one leg trunk is offset shoulders higher, and they're like I feel balanced. We actually normalize sub optimal, we normalize non pain symptoms so much that your body can't get your attention in a state of disarray. So then the non pain symptoms, then the A, the achiness, the restrictions, the limitations start to show up the sleepless nights. The if you lay in one position, your arm goes a little tingling. Um, that's a non pain symptom that we've got early on neuromuscular problems happening. And when we just ignore and ignore and ignore and normalize, then that's typically when the alarm bell, pain will get your attention. It does a job. It has a very specific role in your body for a reason. It is not being deployed, just for health sake, it's being deployed, because all those other mechanisms that escalate your attention, were just override override override and ignoring. I could probably go on a rant there, but I'll leave it at that. I had an angle. Next question. I had an ankle sprain last year, and recently I've developed lower leg nerve pain that runs from my knee to the ankle. I restarted the whole program to reset things and wonder if there's anything else I can do. Yes, if you've had an ankle sprain, I would recommend you have to play around this. I don't know for you if it's going to be more effective at the start or the end of the routine. It just depends on the level of dysfunction that we're dealing with. I would recommend you spend as much time course. Yeah, here we go.

As much time in the world's greatest hip flexor stretch, reset position as possible. So sprained ankle, maybe 15 to 20 minutes each side, one leg on a chair, the other leg is propped up against a straight object to put a straight, we've got to reduce, you got to understand there's you're dealing with two problems right now. Maybe three. The original problem you sprained the ankle. If you never actually properly rehabilitated the ankle, what you learned how to do was move around that ankle. So now your other leg has dominated motion. Your hips have developed an imbalance your pelvis has rotated or shifted clockwise counterclockwise up slip, your ribs have counter responded to that your shoulders have become unbalanced to accommodate the leg sprain, you've got the original injury. And now we've got how your body has adapted from that injury. And how your body is adapted is now creating new symptoms. So we have those two problems existing simultaneously. And the only way that we're going to change that is by going after both of those problems simultaneously. And you spending time with one leg up, the other leg straight out is starting to downward regulate all of those days and 1000s of steps a day where you spent moving one leg differently than the other, it's going to calm down the nervous system and help you move from more of a level playing field. So we can relax problem number two, which is that compensatory motion, and begin to restore that ankle movement. So that's what you should do, at the position, 15 minutes per leg, each side start there. What is a reasonable amount of time to spend on a specific movement, both duration and in longevity before being able to complete it successfully, for example, I cannot get my right shoulder to touch the ground in the mid back spine opener, I saw some improvement during the routine but still can't reach the ground. reasonable time, it could take you two years. It could, it depends on a few things. Number one, it depends on the severity of your dysfunction. And it depends on your lifestyle. If the only time you're actually rotating your trunk, to the right, counter, rotating your hips and pelvis is in that exercise. And you're just dosing that for a few minutes a day. But you're spending the entire rest of the day not moving, we've got a long road ahead of us. Okay? reasonable amount of time is directly proportional to the lifestyle that you live, the routines, your hobbies, your activities, your development as a kid how your body's adapted to sports, for example, if you're a golfer, and your big follow through is that rotation to the left, extend your reasonable amount of time by two or three times. Because every time you do your rotational sport, you're literally counter winding in the opposite direction, which means it's just going to be harder and harder to rotate to the right. So I don't know a reasonable amount of time, it literally depends on so many variables. You got to kind of look at the there's just and I'm totally making this up. But it's like the 10,000 hour rule, it takes 10,000 hours to become good at something for your to become good at playing an instrument. Why is that the case, because the nervous system requires so much training and grooving and training and grooving. I don't think you need to spend 10,000 hours rotating. But you might need to spend a couple of 1000 repetitions and practice times before your nervous system feels safe moving again. And that's the other thing, you're only going to see results as fast as your nervous system feels safe. Okay, think about this. If you touch a hot stove, before, you can even think, oh my God, that's hot, I should pull my hand away. You have an automatic reflex. Because your nervous system is so intelligent. It doesn't need to process information here. That information is our is processed in the body. Based on the sensory information. It's getting that something's unsafe, let's knee jerk, pull it away. Okay, so your nervous system is making 1000s of decisions for you without you even being aware of it. If you could rotate to the right and you had great function, your body would allow and it was safe, and it wasn't going to compromise or create problems, your body would allow that right shoulder to just drop down to the ground like butter. But if it's not, if there's restriction and hesitation here, this is why one of the number one rules I teach people is to not force things. Your body is making a calculated decision that you are tight for a reason. Don't force it, don't push it. I need you to breathe and relax your way through that. And once your nervous system registers that rotation is safe, then it will start to open up more of what needs to happen. Hope that makes sense. Practicing my friend. My hips seem to be related to my gut has been for years. Since doing IV, the diarrhea is bad. And can you explain or give me hope that this won't last? I I could probably try to string together a theory I've had a lot of experience with people and constipation. But diarrhea is a complete opposite end of that spectrum. So I don't think I would be able to adequately give you an answer that suffice and I don't want to just make something up and give you something wrong. The one thing I'll tell you is that your gut health is absolutely real. they did to your hip health peristalsis, that involuntary movement of food through your body, so you can digest it. Yes, it's an involuntary muscular movement. But part of what AIDS peristalsis is the walking mechanism. As we go up and down, and our hips and our pelvis, rotate and swing, we are also helping to move food substances through our body movement helps regulate our digestive system, our lymphatic system, it helps regulate our cardio, obviously, our cardiovascular system, literally all systems in our body, require movement to regulate themselves. When it comes to constipation, a huge key component of being constipated is typically a lack of proper hip movement, to where the involuntary muscles are forced to do all the work. And if they're now doing work, without the assistance of the without the natural assistance that movement provides, we're going to have a really big problem, we're not going to create regular consistent bowel movements, because we're not having regular consistent movement. But that can just be explained through the lens of constipation, you're on the other end of the spectrum. So I just, I can't give you a really honest, genuine, or even accurate answer. And I don't want to make something up and pretend that I can. So I'm sorry, I can't help you out with that. Or the IV routine. Next question, I have standard yoga blocks. So they aren't as large as those in the video show I placed them so they're flat on their sides lowest height, or should I use them with the thinner side facing up, which gives more elevation, should the elbows end up higher than the shoulder blades when propped up, I want you to play around that a little bit, I would, I would recommend. Try it on the thinner side. So the elbows a little higher. You know, from the side view, what I want ideally is that the elbows and shoulders are in line, it's okay, if it's a little higher, as long as we have that pullback ability, so I'm okay with the elbow being higher than the shoulder, as long as they're pulled back. If anything, we're probably just gonna get more of soft tissue change in the chest, which could be great. So play with it. Go with which one you think is more effective for your shoulder health? Next question, I'd like more information about heel pain. When I do the exercises in the program, a lot of the time my right heel feels like it sink to the ground. I assume this? I assume it is a weak arch. So what can I do to strengthen it? Yeah, so here's a really interesting thing. And this is the thing that really needs to be understood. You could have more pain after doing these routines initially. Because maybe we let me try to explain this. Maybe for you.

Maybe for you, in order. So like ideally, our center of gravity at rest should be just in front of this pointy ankle bone. So there's a really nice, even spread between the ball of the foot and the heel, we've got our full foot we are equal loaded between the front of the back. So one really way to test your center of gravity and muscular health is standing Do you feel dumped forward are we lean back into the heel? When you see people who have sway back, the pelvis is in front of the hips, or the opposite, which is kind of like that duck that duck but where the pelvis is behind the hips, what we're going to find is the weight displacement on the foot is completely changed. Some people are going to be rear loaded, other people are going to be front loaded. If you have ankle pain, one of the ways that you're going to quote unquote, solve for that ankle pain is you might find Oh, if I just shift the hips forward and create shearing effect and a little bit of a swayback more lordosis in my lower back. I actually don't really have that much heel pain. And your body knows this intuitively, you don't have to be a biomechanical wizard to figure out how to move with less pain. This is what happens when all of a sudden pain we find these like little creative ways to hurt less. Those compensations are really nice when we have an injury. The problem is is these positions that we hold ourselves in to reduce pain are only meant for short term cycles while the injury heals. But if due to really improper movement patterns, unhealthy lifestyle, sedentary lifestyle If the injury doesn't actually heal, and this new posture becomes our norm, our heel could hurt less. But we've now created dysfunction body wide. Maybe doing your routine, you actually shift the pelvis and hips and spine back into alignment. And oh my god, this heel, it really hurts. Now, this routine must be creating problems because my heel hurts. No, we're actually restoring the problems that your heel originally created, which makes it feel like the problems getting worse, we're just now actually calming down the compensatory pattern and revealing the real issue at hand. And it's only when the real issue at hand can be dealt with that we can actually systemically solve these things. Because the way that you were compensated totally moving, was actually reducing the signals in your body that the injury was still there. Right, less pain, less problem, less inflammation, no signals are being sent to the body that we have damaged here. And this needs to be solved for it because we were moving in ways that didn't elicit the injury healing mechanism. So I say all of this, because some of you might notice that things are a little painful after your routine, it could be because you're more aligned. For me, when my when my back heel, like this is how I feel. When doing a routine and my hips and shoulders got better, and my trunk was more aligned. You think, hey, good posture, I should go great. This felt like more nerve compression. But I didn't really have a lot of pain here. I had a lot of pain here. Because I was correcting and dealing with the initial problem, and all those funky ways that my body learned to heal improperly. So keep doing your routine. Now, yeah, I probably agree this might be a foot strength issue. If you're unable to load that foot properly, here's one really simple thing you can do.

We're gonna find something. Yeah, I'm just going to show you from the legs up. So this is a, it's not a balanced exercise. So I really want you to hold on to something

standing, like opening up a doorway. So you can hold on to this. This doorway. I'm asking you to hold on to it. Because I want your ankles, knees and hips to be aligned feet pointed forwards. Let's just do 10 Slow heel raises. Okay, I don't care about how high let's just get these soft tissue mechanisms to start strengthening working. If I wasn't holding on, I would just do this. Right, I would just be displacing my weight. And using momentum to lift up instead of strength 10 reps with your feet straight 10 reps with your feet in and 10 reps with your feet out. You can do one set, or you can do two to three sets. Let's get some strength. Let me know how that goes. We're moving on. We're trucking along a couple more. Every time I get close to starting phase three, I instead have a major setback. It's as if my hip flexor area keeps getting injured so easily. All my exercises get closed off and I have to start over again. I will keep trying to be more careful each time just wanting to make sure I'm not missing anything. Yeah, I want you to reach out to in the in the chat box in the lower right. Let's let's figure out what's going on. I want you to a type that question into the chat. Let's get Kellen eye on that. And I'll also tell you, Look, I thought I had to be pain free to do phase three stuff, which is also why it took five years to get better. Strength equals durability. Tissue durability, means your soft tissue can handle more stress, more load, more volume, more stimulus, more impact. Part of why it took me so long to heal was my tissue was so weak. I was just always doing calm stuff. I was just always lying on the ground. I was doing the gentle little baby movements and that's great. It's so important. But if that was enough, the program would just be phase one. It would just be phase two. If those if that stimulus was enough to correct our movement issues, the program would just be two phases long, it's five phases long for a reason. Because we need that stimulus to reinvigorate and get stronger. I hear you on every time you get close to phase three, we get injured, it's probably because we don't have the strength to not get injured. And that that could be or it could be a two hour conversation that we can have on the next workshop. So I want to be really empathetic, I understand how frustrating that can be. So first of all, I hear you. Second of all, let's figure out what's really happening so we can support you programmatically. Maybe it's giving you a hip flexor strength exercise to do all a cart, so we can kind of bridge you into phase three, a little bit more gracefully. We got to get you in there. Oh, I got two more questions. How many people we still got here, the bulk majority of you. Awesome. We're all doing great. I'm on the first movement IV, day three, if I'm still struggling physically with my movement by day five, do I continue with IV or move forward in the program move forward in the program. You're we're not trying to look, obviously, I want everybody to see results. We're not trying to master these routines. In phase one. We are trying to explore the routines in phase one so we can understand what's most valuable. So we can then make a program out of it to serve us long term. Do IV when it comes time to be done. Give your feedback rate your routine, share your experience with it. And then let's move on to the next routine. And that's what your first eight weeks are total exploratory phase. We've got to figure out what the heck do we need to do to really influence this problem?

Farah, let me let me update the questionnaire form really quick. Give me one sec about one more. I've been in the program for about 18 months, but recently suffered a pretty bad flare up with back spasms and basically shutting me down. I focus on Phase One and Two routines to get things to calm down. While I still don't feel good, spasms are better and getting back some function. That's great. My question is, as I started to feel better, where should I re enter the movement program?

Depends on if you're clear on why you're flared up or not.

Okay, I'm going to give you two responses. If you're not clear why you're flared up, like is it just a random thing? Or are you actually very clear on what happened and what functions missing? Why Why was the body not capable of doing what it needed to why did we have this really big spastic flare up? If you're not clear as to why that is, then I would recommend if you're confident with your routine selection from phase one, let's start at phase two again. Possibly phase three, if you're ready to just start putting work you might need to put work in to really pull yourself out of the last stages of this flare up. It just might take resiliency and stimulus to reinvigorate the body to do this. If you are clear with what you did that flared you up, I want you to submit it on our next chat unless you're on this call. And and then let's let's talk about it. I'm seeing a couple people say they submitted question but it didn't get answered. Give me a sec. I want to make sure I didn't skip over anything. That's really weird if you submitted it and it didn't get queued up

there were two questions that just came in. Right at the class started. Let me let me see these. I finished better back challenge last Friday, join the movement program started my first routine today. No issues all last week during the challenge. But after first IV I had pain in left lower back about the glute I assume keep going with IV number two. Yeah, but I need you to do it differently. So part of why the better back challenge was probably so successful was because it was gentle. And it was simple. And I kept reminding everybody to go slow. Make it easy, make it simple. If IV was problematic, probably we asked the muscles to do a little bit more than they're capable of So what I'd like you to do is try IV again, do it half as hard half as high with half of the intensity that you brought during the first time. And let's see what the outcome and reaction responses. And if it's still the same thing, then I want you to put in the chat box, let's get a hold of the coach and get you some help. Okay, last one, I wanted to ask if you could teach me how to sit properly. I'm a dog trainer too. So that's funny, specifically in the car, there must be proper muscles. No, here's the thing. If you're in the first year of the program, I'm not going to teach you how to sit properly out of respect for your sanity. You should sit however, you naturally want to sit. If I show you what proper is, guess what you're going to do, you're going to force yourself into proper and guess how long it's going to be until you start hurting? How long is it going to be that you can maintain this unnatural textbook biomechanically proper position, until you've thrown your body out of state whack and balance, we are now over correcting a problem. Proper sitting position is actually the one that is most natural to you. This is not sit tall, shoulders back, hips up, it's sitting with the least amount of effort possible. Because if your body could sit tall, it would. So if it can't, and you're now getting it to number one, you're actively overriding, you're over, you're trying to out think a movement problem. Number two, your soft tissues not going to be capable of maintaining that long without having some kind of funky or weird reaction. Number three, it's a matter of time until your attention gets pulled away from you. And then you go right back to default anyways. And number four, it's going to create a lot of emotionality behind it. And you're never going to feel like you're in the right position, you're always going to be second questioning, second guessing your nervous system and overthinking it. So I mean this out of love, I don't want to teach you how to set properly unless you're like in year two, and then we can like once we have a really solid foundation of not overcorrecting and forcing movement, then we can maybe begin to have that conversation.

Yeah, Melissa, Vinny, I gave myself so much pain doing what you just said for 20 years, I was totally always curved my lower back and posture. So what you just said is what I already did. I'm ready. Yeah. That's the thing. Look, how many of us there? Yeah, they're just there is no way to sit, there is no one way to sit. There was a study done on 400 Navy cultures around the world. And it found there are over 100 Different sitting positions that human beings use, there is no one. In fact, the best sitting position is a position that you're constantly changing. There is no static, symmetrical one, one way or another. The problem becomes in most developed countries, countries where people have money, enough money to buy furniture, is when we sit down in a chair or on a couch. There's really only three, four ways to sit. So we are getting rid of about 90 Plus variations, that tuner neuromuscular health, when we sit on a couch, for example, its entire session have been sitting like this. So sitting in a deep squat, if I were to be sitting in a chair, I'd be reducing half of the range of motion. While while we talk. By removing the chair, I'm already exposing my body to deeper ranges of motion, thus conditioning, the soft tissue to be more susceptible to this. If I was not sitting in a squat, and it was on the ground. I probably be here for a couple of minutes. And then I would switch out here for a couple minutes. And then I would try maybe something like this. And then I would maybe do something like this on the other side. And then maybe it would be crossly, like this and then it would be cross legged like this. And then I might throw in like a hero's it's just when you're on the floor. It's not really comfortable in one position for long. So what do you figure out ways to just mobilize you're actually working on mobility without really having to overthink it, because sitting on the ground is just kind of naturally uncomfortable. So you just kind of keep learning and moving around like that. Okay, I answered all the pre loaded questions from when I saw it. Let me catch up to see if there I know some people said that they submitted it. I don't see it so I'm so sorry if that sound like glitch or something weird happens

bar let me get to yours. Darren. Darren, I don't know how the instability pads for yoga, I don't know what they are, I don't know how they change your body position or how they would elicit an unstable response. So I don't know. But you can try it, play with it, check it out. Try to use them, see if they're helpful or advantageous for you. Use your movement assessments. So do a couple routines without it. How do you move and feel afterwards? Do a couple of movement routines with it? How do you move and feel afterwards? And if there's no real discernible difference, then then you know, maybe we can alternate just because you like doing it? Or maybe it's very clear to you which one's more helpful. Borrow, what is your question? I know you submitted it. I just don't see it.

Usually, these calls are a lot more slower paced, we just had to, we had two nights of calls to get through. Just as a heads up for I'm gonna see if our other coach Kelly can sub in for me, I'm going to be in Patagonia running this race for the next two weeks. So I'm gone. I'm going to be gone on the 27th and the fourth for these live calls. We should be resuming and back on track on the 11th. So if you have questions and need to get them answered, let's use the live chat feature and function on the website so we can get you the help you're looking for.

Okay, oh Farah, so how to isolate the glute without quads, my quads take over 99%. Okay, well, first of all, this is not a problem to solve. This is a problem to dissolve over time. Okay, if your glutes have not really had proper function to help extend your hip or leg. You have neurologically trained your quads to hijack glute function. So it's very real when doing the glute exercises like glute squeezes why we feel our quads working big time, right. So if you're just doing these butt squeezes, turning them on and off, on and off, and you feel your quads activate your feeling something called faulty motor recruitment patterns. And the only way to restore those movement patterns is spending more time with those movement patterns, more glute squeezes, and I need you to go slower, and it's not fast, it's not furious. It's one rep at a time asking the glutes to work, you're gonna get a lot of quad involvement. Until you get less quad involvement. You might be 1000 glutes squeezes 4000 glute squeezes away from actually re stimulating proper motor neural recruitment patterns. So again, it's not a problem. It's not like something to go do XYZ for. It's like, if you're finding glute exercises that's happening, then it's now how are you doing glute exercises? Can we slow it down? And one breath one rep at a time? Can we really sit with it and try to reengage these glutes without all the accessory muscles chiming in? And the answer is probably not. But that doesn't mean you're doing it wrong. It means you need to spend more time doing it until you can give your body the buffer the space to be capable of doing it. All right, everybody. I know the group chat was blown up. It was really hard for me to catch up with that while while trying to keep up with two weeks worth of calls. So I hope if I wasn't able to get to your group chat question, I hope that there was just some golden nugget of value with one question that you stuck around and listen to this entire group coaching call with hope, hope there's something that you pulled that was valuable with it. I appreciate all of you for not only just being kind and patient while I get to all the group questions, but if there's some weird glitch, and I gotta look into that, because I think I saw two or three people say this submitted a question, but I don't see it on my board. So I got to make sure that that's going to the right spot. I will post photos of Patagonia, and Zara, you're amazing at calling out how proud you are of each of everybody. You guys are amazing. We had 50 plus people almost hanging out with us the entire time. Thank you for an hour and 20 minutes of your night. I hope this was helpful. Look, we're going to take it one day at a time, we're going to take it one movement at a time, practice meeting your body where it's at, let's not try to go conquer a mountain in one week. We'll we've got years of of exercises and problems unwind. Gentleman is I'm going to see I don't want to speak for Kelly, I've got to check with her schedule yet. But I'm going to see if we can get her on these calls. So we can still get people to live help and support that they need. So thank you very much for wishing me luck on my race. I will hopefully come back in one piece with no frostbite because it's going to be really cold. And I've got no idea how to run in 10 degree weather and a quarter of the race. So 13 Miles is going to be over a glacier. And I don't know how to do that either. So I'm gonna have to figure it out. But I saw these penguins on the Discovery Channel that lie down on their belly and literally just slip and slide so I'm hoping it's like a hill situation that I can just ride this glacier for at least a little bit. I'm not kidding. I'm being very serious about that. That would be lovely if I could do that. Alright everyone, I will keep you posted on the race. Thank you for your grace and patience with these live calls. And I'll see ya. What is it? I will see all of you on the 11th talk to everybody soon. Bye