Welcome And What Dark Week Is

SPEAKER_00 0:04

Hey everybody, welcome to the Herd Fit Podcast with Dr. Sam Marie and myself, Coach David Siverston. This podcast is aimed at helping anyone and everyone looking to enhance their healthy lifestyle through fitness, nutrition, and most importantly, mindset. All right, welcome back to the Herd Fit Podcast. I am Coach David Siverston. I am here solo today, and I am going to dive into something that our gym did a few weeks ago. It was Dark Week, and we've done episodes on Dark Week. Most of you that listen to this know exactly what Dark Week is all about. Uh, but I this is the first time for me personally that this was a dark week because I had someone else program for CrossFit bison, our coach Bobby, Bobby Wallman, who has a ton of program experience, programming experience, I should say, for all levels of fitness, including a gym. And I think there's a few people on our staff that could do this. And I do think I would entertain if anyone really wanted to give their own week of programming to the gym. I think we could play around with that. Uh so for any of you that are listening, if you guys want to give that a shot, I'd be more than willing to have people do that for the gym. But I approach Bobby with this because I know him and I do love programming in very deep ways. We like to get into the nitty-gritty when we talk about it sometimes. And I've talked about that before. What I want to talk about, and this is gonna be again a solo podcast. I'm gonna try to keep it somewhat organized. I actually do have a couple pages of notes here to look at, but it's not gonna be just a personal experience, what this was like for me. I don't think it's that interesting, and I wouldn't really want to do an episode on that, but I do want to share where I'm coming from because this is the first time for me. Some of you guys that have been at Bison for a while, you know that we do this a couple times a year at least. You're the veterans to Dark Week, and we even have people from the gym who don't look at the workouts prior to coming in, which is awesome. I love that. Dark Dark Week is every week for them, but I'll have to admit to you, I haven't done this at Bison since we've been open in 2014. I have known every single workout ever, other than open and qualifiers, that has gone down in that place. And I just did a little bit of napkin math for you guys just to kind of give you a perspective. Um, all but one week in bison history, I have programmed. It was the summer of 2014. I went on a trip to Hawaii for my brother's wedding, and we had Chris program that week. It was the only week ever that I did not program for bison. So we're looking at about 12 years and seven months, 151 months, 654 weeks. My rough math is that I've programmed about 3,900 class workouts for the gym, and that's a lot. And I have, and this has been my personal primary workout program since the gym has been open. So to me, nothing has been dark about it. I've written the workouts, I understood the workouts, the stimulus, the the sneaky components to workouts. You know, these are things that I never really got to experience as being a gym owner, a coach, and the one that programmed. And I was very much looking forward to going through this for the first time, relating to everyone that's in the gym, right? Because at some point you belong to a gym, you are at least somewhat vulnerable because you will do what the programmer decides to do. Scaling, injuries, uh modifications aside, you are essentially being told what to do there. And I have not experienced that at Bison. I've had my own personal coach, I'll reflect on that a little bit today as well. But I'd like to kind of almost, you know, talk with you guys uh about this. All right. So just for those that are unclear about what dark week truly is, um, here at Bison, the way I program is I just post workouts for the gym one week at a time. Um, usually things are planned about two to three months ahead of time uh from a macro perspective. And the specific workouts, I usually have two to three weeks at a time. So I can tell you what we're gonna do next month, but I don't have the workouts done for next month. That's the way I've done it. Um, I know some people do it differently, but uh that's the way that I've had a lot of success with it in terms of what works for the gym and what works for me personally. Okay. Um, Dark Week is you don't know what the workout, if you do this by the book, you don't know what the workout is, what the movements are, what clothes you need to wear, what shoes you need, until you show up to the gym. You walk in through the doors and you look at the whiteboard. And if you do this the right way and not talk to people that were already there previously, um, you find out what you're doing in that moment. Whether you get there a minute early, 15 minutes early, you are into that workout within the next hour. And that is kind of it's a really fun thing that we do for the gym. I know not everyone likes it, but the overwhelming majority of people that give me feedback on this is that it's fun, it's different, and it kind of stimulates people.

Fitness Means Being Capable

SPEAKER_00 5:28

So, you know, the the definition of fitness, everyone has a different definition. And one of mine, or I would say the key part to mine, is the ability to perform tasks. That's it. It's not how fast can you run, how heavy can you lift, how many pull-ups can you do, what do you look like? What are you capable of doing? That is pretty much the simplest, objective, I think generally accepted definition of what fitness is. You go ask your friends, your coworkers, your family what they think it is, you'll probably get different answers. But I don't think you can really argue against that definition. Um, I also want to, someone that feels a responsibility. You know, I've always felt programming is a responsibility. It's not an asset. You know, meaning it's not that, oh, I've made it, I'm established. It's uh it's my right to program for you. I actually view it as a responsibility to help people get closer to whatever their fitness, health, and fitness goals are. And that's why I don't want to say stress, but that's why I put so much into it, um, just from a planning and thought perspective. But part of what I want people to do, if they, if they leave CrossFit or they leave Bison five years from now, I would like them to honestly reflect back on it, whether they liked it or not, and to like, hey, I'm a little bit more capable now than I was when I started. And that that's a big deal to me. That's that's something I really want for people when they come to the gym, that they are more capable of performing physical tasks. You can get into the mental, neurological, emotional, spiritual, even if you want. But that to me is a primary goal for everybody, competitor or not, new person or a 15-year veteran to CrossFit. And part of being ready for anything is to practice coming in, finding out what you need to do and go get it done. Scaled or not, Rx or not, good time or not, what even is a good time, right? A lot of reps or a little bit of reps, heavy loads or light loads. You should be ready to do anything if you consider yourself fit. Now, I also think it's been great for stimulation. Um, I'm very cognizant of this. I'm in the gym multiple times, pretty much every day. I'm at that gym every day. I think in 365, 365 days per year, I'm probably in there 350 of them. Most of those days more than once, morning, night, afternoon, night, any sort of combination. And one thing I always take a lot of pride in is pulse of the gym. And not necessarily the social stuff, who likes who, who doesn't like who, who's hooking up with who, just more what is the feel when you walk into that room? All right. Is it positive? Is it negative? Is it scared? Is it banged up? You know, I and I make adjustments on that, uh, on that alone. And I listen, you get a lot out of listening. And I've noticed every time we do a dark week, the conversations are different. They're more genuine, they're more real. There, there's something about them that is different than when we do what we normally do, which is everyone knows pretty much what the workout is prior to coming in. So that's another reason why I like Dark Week. It's it just offers stimulation, which, if you're gonna run a gym like this, that's a part of the job. You have to try to create stimulation in others. Um, I also think that being healthy, that's a goal for a lot of people. Again, a very subjective term if you ask different people what that means. But being healthy is never just doing whatever you want. You won't be healthy, and I think you won't be fit if you just go do whatever you individually want, whenever you individually want. You can apply that to nutrition, alcohol, your daily habits, your sleep habits, even some of your social habits, your relationship habits. If you really kind of go down to the basic studs of all of those, if you think that you can wake up and do whatever you want whenever you want, you'll never reach your ceiling. And I'm not going to go down the path of you lack discipline if you do that. But what I'm going to say is that there are things that you have to go obtain, you have to go do that you don't necessarily want to do in that moment for you to reach whatever goal you want. Think about being a student. You know, I don't want to study, I don't want to stay in tonight, I don't want to write this paper, but you do it because you have to do it. It's going to bring you to your ceiling, it's going to get you your degree, it's going to make you smarter, it's going to make you better at what you need to get better at in order to reach your goal. This is where process over result comes in. And I think Dark Week is very much a part of trying to reach your ceiling. You need to practice not doing what you want, you need to practice not wearing the shoes that you want when you go run. And I understand there's an injury component or an efficiency component to it. But one of the founding principles that has made CrossFit successful and bison successful, by the way, is that you show up and just do the work. And if you can detach yourself from scores, from results, from what other people think about you, and you just dive straight into get the thought job done, get this workout done, get this set done, whether I like it, whether I don't, whether I feel prepared for it or I don't, just get it done to the best of your ability. You do that over and over. And again, you can apply this to other areas of your life if you're not really understanding this concept to fitness, because I know a lot of you view bison and fitness as your escape, your hour. And that can also sometimes be associated with selfishness, which I'm selfish when I go to the gym sometimes. I feel that way all the time. Not a bad thing. You should do things for yourself. Working out should be one of them. But when you're there, you have to separate that from now I get to do what I want, I get the pull-up bar I want, I get the bike that I want, I get the zone that I want, I get my partner that I want. If you are constantly doing that after you go to the gym, I all but guarantee you, I have a lot of experience here, guys, that I want to not just apply to myself, but apply to other people that I've watched and observed and seen them go through ups and downs over the years. If you turn this into this is for me, this is what I want to do. If you apply that to every little angle of your workouts in your gym, you will never reach your goal. You won't. You'll get close, but you won't. So that's another reason why I like Dark Week on the serious side. So some of my personal takeaways.

A Week Of Surprise Workouts

SPEAKER_00 11:59

Again, I'll try to relay this, relate this to you. This is not a diary session for me, but I will give some of my personal takeaways that maybe you can apply to yourself the next time we do Dark Week. Okay. Um, just a disclaimer: I coach Tuesdays and Wednesdays at the gym every week, and then I have my fill-ins um elsewhere. And I'm just talking about bison here, outlast uh your Mondays. Okay. So I knew Tuesday and Wednesday workouts. The way we do this is Coach Bobby, who programmed that week, he sends all of the individual coaches the day that they're coaching, what those workouts are, and so that they can prepare, right? The joke is we should make dark week for coaches, which we could do. I wouldn't mind trying. I don't know if it's the best for the client, for the member, for the athlete to do that, to make them kind of plan last minute, but that's the way we run with it. They know the workouts prior to because they have to prepare their coaching, their logistics, their schedule, their timing. So I knew Tuesday and Wednesday. Monday, I walked into the gym not knowing. And I was like uh like a little kid on Christmas morning. I couldn't wait to get to the gym to see what the workout was. And there was, there was like nervous excitement, and it had that open feel to me, which again stimulate. You want to talk about stimulation, that's one of the things. You don't know what the workout is until the moment. And I just think that's a really cool thing that we don't get to experience that much. I personally almost never get to experience at bison. So I was really pumped for it. Um, I walk in and I see the workout. It's a 10-rounder, had three heavy deadlifts, six high box jumps, and 12 wall balls. 10 rounder. It immediately goes into my head. I'm like, all right, I stink at box jumps, especially high ones. Um, I'm not very good at lower body. This workout was all low stamina, lower body, but it was such a classic CrossFit workout. And I love classic CrossFit, whether I'm good at the workout or not. And again, I shouldn't use the term good because it's very subjective. I would say movements that compared to other things I can do, this is not one of my best ones, right? Because of the high box jumps, lower body stamina, and wall balls. And I'll tell you what, I liked it, but I wasn't excited to do it because of man, I'm gonna struggle. However, I loved how I felt after. And it wasn't just a physical feeling, it was that was CrossFit. And we have those every week, I would say, every now, like that's a CrossFit workout. Like you open up your eyes, you talk to someone new, like, hey, if you don't know what CrossFit is, this is it. And that's what I was feeling right after that moment I was done. That like, this is what I love to do. This is what I've been loving to do for for almost, I would say over 15 years now. And I feel blessed that I found a workout program that I could actually stick to for that long because most people like to hop around every year or two. Uh, they blame the program, but it's often they just they lose their their motivation. And when you're striving for motivation in this workout world, uh, you'll be the loser at the end because that's not what wins in fitness. It's not motivation that gets you out of bed, it's discipline and just the love for doing what you do. And that to me, that was that what that workout was. And I don't think I would have ever programmed that for myself. I do program workouts for the gym that I don't necessarily like to do, but that workout, that combination, heavy deadlift, high box jump, wall ball. I'm like, oh man, like I personally, if I was planning my own workout on a Sunday morning at Open Gym or just a random workout I wanted to go do by myself, I guarantee I would probably never program that for myself. And that's part of making yourself vulnerable as a CrossFitter. You kind of relinquish this control and just let someone else do the planning that you trust. I know that's that can be hard sometimes as well. And you feel great after you do it, you feel accomplished, you feel proud. And that's a big part of what we want to do at Bison and what I want out of myself to be selfish. I want to feel like I worked really hard and because that's part of the process that I want to do. And I felt that way after that workout. So Tuesday and Wednesday, I knew the workouts. I don't think there's much to apply there from my personal dark week experience. Thursday was interesting. Um, I had to cover for our Thursday morning early coach, um, not for the whole morning though, it was just the 7 a.m. He went in and did the five and six, Coach Dan. And I covered his 7 a.m. for him. And I was, you know, I almost asked him, hey, Dan, I need to know that workout because I got a plan. And then I said, you know what? I'm just gonna go in and do the 6 a.m. class. And I'll find out the workout there during the class, during in between moments of doing work. I'll kind of map out how I'm gonna run my class. Uh, disclaimer, when I watch a coach run their class, it gives me ideas how to run mine. Dan, Coach Dan coached a very good class, not a very easy one to coach, by the way, logistics with handstand walks, wall walks, double dumbbell, stepovers, and bikes. Logistical nightmare. Thanks, Bobby, for that. But no, it was an awesome workout. And Dan coached an awesome class at six. I got to do the workout and I coached the seven. And I didn't see any of this coming. Again, this is where a programmer has to admit their bias. I have biases, and there's certain things I'll stay away from for hey, general safety, or hey, this is a little too complicated for a coach to understand how to properly run. And you put double dumbbells and stepovers in the same workout as handstand walks, as air bites, which we only have 10 of in a class of potentially 30. Uh, that's really complicated to do. You have to have a lot of like backup plans if you're going to coach that class. And again, it's probably something I would not have programmed. And I hate double dumbbell stepovers. I think it's one of my least favorite movements in CrossFit. Again, something I personally would have not programmed for myself. And this is uh a huge part of what you want dark week to be is get away from what you would do yourself because you and your opinions about that aren't that important. You have to just go do the work. That's what fitness is. How capable are you? So Friday, I'm looking at the programming and I'm like, Bobby crushed our legs, not a bad way, but we did a lot of squatting or lower body pushing. So I was like excited for Friday because I did some of the math of what movements he did, what movement patterns we have not done. And I'm like, there's probably gonna be burpees and ring muscle-ups and rowing, which is a workout I would love to do. And I walk in, can't wait to see the workout, and I see thrusters on the whiteboard. And like my first thought was, like, are you kidding me? Are you kidding me, Bobby? You made us do 120 wall balls, you made us do double dumbbell stepovers. Um, I think we yeah, we had overhead lunges, I believe, on Tuesday. Um, what are you doing to our legs? And it just kind of felt good to say that because people say that to me all the time. But in all seriousness, the guessing of it was fun for me. And maybe I'm a programming nerd or CrossFit nerd. That's very possible, but I think it's kind of cool. And I actually think it's a great way to learn about crossfit and programming is don't look at the workouts, you know, look at what you have done the past three days and see if you can map out what you think Thursday and Friday will be. And I think that's a pretty cool thing to do, but sometimes you still get it wrong. And you know, Bobby put a decent amount of thrusters in there, and they weren't light thrusters either. Um, Saturday, we wake up, we normally do teams of two in a 52-week year, we probably do 51 partner workouts on a Saturday. Um, Bobby threw a team of three workout at us with shuttle runs and rope climbs and skierg, and this is again stuff that we normally don't play around with in classes for a few different reasons. And Bobby found a way to get it done. It was a creative workout, it was overly complicated. But once you found the flow, and if athletes pay attention to a coach that explains it well, which Coach Kayla did a really good job of that morning, um, everything should work out. If one of those elements is missing, right? Responsible athletes that keep their mouth shut and ears open, or a coach that does not properly prepare, it can be it can be chaos. But those things, at least the class I was in, was were were very positive. Kayla did well, and the athletes in that 7am group were were locked in. And the workout, once we figured it out, it was excellent. It was an interesting workout. And I individually, which at the end of the day, we all want this, right? I individually got a good workout that day. And at the end of the day, that's really kind of what you expect as a as a member of a class. And you know, at the end of the day, you know, it this is so some of the things that I loved about Dark Week, right? Now

The Real Benefits Of Letting Go

SPEAKER_00 20:34

that we're done with the actual workouts, I did like not having to do the work that one week. That was like a nice say a time saver for me. And I trusted Bobby, so I wasn't really stressing about it. Um, last year at this time, I'm not sure if I would have been able to do that because Bobby was only a few months in. But Bobby has been around the sun, as they say, at Bison and has seen the flow, what works, what doesn't work, because every gym has their own kind of personality and logistical demands and shortcomings. And I really did trust him going to that week. And he, you know, he had a home run with the programming that week. It was awesome. But I loved not having to do the work. That was selfishly part of what I loved. But I also did so many things that week that I probably would have steered away from if I was programming for myself or if I saw the week's programming ahead of time. This is where it's at, guys. If we send you the week's programming, you probably, in some ways, don't want to speak for everyone. So generally speaking, most of you will probably steer your schedule towards what you want and are good at, want to do and what you're good at. Some of you are really good about nope, this is my schedule. Whatever shows up, that's what I'm gonna do. And that's awesome. Proud of you for that. But most of us will at least steer either our attendance at the gym based on the workout, or probably more common, how you act leading up to and at the gym when you know the workout's coming up, right? We Know we all have strengths and weaknesses, and we walk in with a little different swagger when it's a workout that you're really good at versus what you're really bad at. Dark week, you don't get to do that, you just show up. And I think that's a big part of why I like Dark Week. And it will steer you in the direction of doing things that you probably should do more of if the goal is actually to become a fitter version of yourself. My key takeaway, my number one takeaway from this week was fitness technically begins with this. What can you not do? Think about that. You individually, right now, what are you not good at? What can you not do? What do you struggle with? That is where your fitness actually begins, where it often can get misconstrued and say, like, no, no, no. It's what can I do, right? Because Dave, early in the podcast, you said, hey, fitness is what you're capable of. That is true. But it's not taking your best movements and saying, I'm fit. Ring muscle up, for example. Some of you guys love them. You're not fit because you do a ring muscle up. If you even if you did 30 in a row, what that would mean is that you're good at ring muscle ups. You probably have gymnastics background, you probably put a lot of work into that, which is awesome. What's your mile time? How many times can you basquat your body weight? What's your deadlift? What's your friend time? Can you walk on your hands? How well do you recover in between assault bike sprints? You know, if if some of those are like, nope, nope, never do it, can't do it. That's where your personal fitness begins. And this is what Dark Week can help you understand. That was one of my biggest takeaways from that week. Um, I personally loved letting go of the planning and feeling like I had to control everything. And because I understand that being vulnerable, it's it's good for you, it's humbling, and it's actually a confidence builder. Now, the word humble, um, the word being vulnerable in this era of mental health talk, that it that those words get brought up a lot to me. I think if you can approach it as I want to build confidence, I want to walk around more confident in my ability to do things, but also just get through a day, get through a week, get through stress, get through adversity. This can do it. Letting go of you deciding what you do at the gym, letting go of how you walk in every single time you walk to the gym with your equipment and your shoes, and understanding you can still get through it. And it probably could actually make you better, get you closer to what your goal is. This dark week concept could build your confidence to prove to yourself that you are capable of getting through things without having to control every single angle and every single inch of it. We do live in a world where everything is so like you get to control so many things. You don't even under, we don't even understand how convenient this world is. And I do think there are certain areas where you can remove your, I want to do what I want to do when I want to do it. Remove it and it will build your confidence because part of the reason why a lot of people struggle with confidence, which can lead to mental health struggles, is that you never let go of control. You don't trust yourself to just adapt and just be better and just you know stick to your founding principles in life. And it's one of the easiest things you can do if you put your attention on it. If you actually put your thought, effort, energy, attention on just, hey, whatever this brings me, I'm going to do my best. And that's the only thing that matters, not my score, not what people think about me. I think it is a huge opportunity to build your confidence to not know every single workout ever before you walk in that room. Okay. Um, this is actually very good prep for you. It's good information for you. Are you actually ready for fitness tests? Are you actually ready? Don't tell me what your snatch is, how many, where your ring muscle ups are. Okay, cool. All right, awesome. Where are you weak? Where are you not excited? Where do you get crushed if you can't plan ahead? For those that are in the competitive side of CrossFit, this is what it is. Cross, if you're gonna be in CrossFit, this is what you're doing. You are going to have to do things you don't necessarily get to specifically plan for. So if you are actually trying to pursue goals in the sport of CrossFit, it would be foolish to not do dark week every now and then, because this is what the sport demands. And this is going to give you more information than anything about how good you are at this. So think about that, especially for you competitors. If you have competitive goals, dark week should be a thing for you multiple times throughout the year, maybe even more than a week. Okay. Um, ideal is never real. I wrote that down during this week as uh as well. And everything, knowing everything that is coming your way is ideal. So we know that, right? If we could always map that out when our kids are gonna get sick, when traffic's gonna hit, when I'm just gonna be pissed off when I wake up in the morning, when my spouse doesn't like me, right? You would be great to know ahead of time when you know things, uh, when you know everything, what is coming your way, including your workouts. Okay, you can go all over for that. That's not real life. So let's stop. Let's stop fantasizing about that. It's not real life. And it shouldn't be this way in the gym or out of the gym. Out of the gym, it's easier to understand that you're not gonna be able to control and anticipate everything that comes your way. I think you should apply that to the gym as well. You shouldn't be able to see everything that's coming. That that's not real. That that's fake. That's kind of like what I would call fake fitness is that when you know everything's coming your way and you get it done at a high level, clap, clap, clap. How do you do on dark week? How do you do when you can't plan it out? How do you do when you're sore from yesterday's workout and you get to take off because you didn't know what today was? That's a big part of this as well. Um, as juvenile as not getting the box you want, the pull up bar you want, the bike you want, the jump rope, all that stuff. You should be able to adjust on the fly with all of that stuff, right? It sounds silly. People give me crap all the time. Like, people actually get upset about that kind of stuff. I'm like, yeah, if they don't get the pull-up bar they want it, they get the bike, the rower, the zone, all this stuff. Like, and again, why is it? Because you have gotten so used to controlling everything that you don't necessarily get to control. And workouts, dark week is one of them. So if if you reacted that way to every single time something bad happens in life, death, financials, relationships, all this stuff that does and probably will happen to you at some point, you can program yourself to anticipate some of this a little bit in terms of what your response is to the adversity. You can't really always anticipate what is coming your way, but you can condition yourself to respond in a certain manner if you relinquish this whole thing, I need everything lined up for me. Because our gym doesn't revolve around any one person, myself included, head coach Liz included, owners included, people that have been here since 2014 included. I mean, I could list people that have been there for 10 years. Nothing about our gym revolves around them, including equipment, workouts, uh, all this stuff. So let's just be on the same page with that's part of how deep I go in relation to what dark week actually means beyond not knowing what t-shirt to wear to the gym uh on a random Tuesday. So I'll say this, I'll

Define Your Goals And Get Feedback

SPEAKER_00 29:50

I'll wrap it up. If if you don't buy into the mind-body connection, a lot of you don't, a lot of you don't like that talk. I've been told that before. Again, I like all kinds of feedback, and some people don't like this whole connection of like, hey, uh, the gym is the gym, my life is my life. We're not connecting the two. Um, I will understand just understand it from the gym perspective. I want you to ask yourself, what is fitness? Just ask yourself. You're not right or wrong by it, by the way. You know, if you bring up your your your uh your pant size and your body fat percentage, fine. If that's what fitness is to you, more power to you. I'm not gonna tell you you're wrong. I don't think anyone should. Okay. So what is definitely sorry, define fitness for you? What is it? What are your actual goals? Do you even know your goals? Okay. And those are the things that are gonna shape every single opinion you have and reaction and benefit from the next dark week that we do. It's coming again, I promise. It's coming. If you can understand what fitness is, define it. If you can understand what your goals are and actually really know them, I think it's impossible to look at dark week as a negative. I think it's an opportunity, it's a positive, it's something that you should almost embrace and want more of. And I really on, I hope that some of you that are on the fence with it or even that dislike it can at least come a little bit to the other side and not be stubborn about wanting to control. And yeah, I'm talking to you people that will text people that go in the morning and ask them what the movements are. What do I need? Like now we're getting away from it. You're you're getting away from the benefit of dark week. And I want you next time we do it, I want you to ask yourself, what is fitness to you? What are your actual goals? And I think you can have a different approach and a different different level of impact on dark week with yourself. So let's see. Um, all this stuff is just it's a choice, you know, it and it's not anything that really lasts that long. I have been asked and I have thought about doing a dark month. And I'm gonna tell you this right now on this podcast. The answer is no, we're not gonna do a dark month. We might do a dark two-weeker. I think that would be the next step to this. But any feedback is always appreciated and desired. So if you guys have any feedback on dark week itself or on how I personally approach it and how it impacts you, good or bad, feel free to let me know. And we'll talk to you guys next week. Thank you. Thank you, everybody, for taking the time out of your day to listen to the Herd Fit podcast. Be on the lookout for next week's episode.