(00:15):
What’s up, Rockstars Coach Betty Rocker right here. Hey, nice to speak to you. Thanks for tuning in Immediately, I wished to speak about this subject of motivation as a result of I discover that it’s, it’s laborious to keep up on a regular basis. It’s laborious to discover a method to proceed ahead with issues that we’ve perhaps dedicated to or deliberate to do. All of us have numerous actually nice intentions generally, after which we fall off monitor. So if this has been you lately otherwise you discover that you just battle with this periodically, I wanna offer you some concepts and explanation why that might be, and a few methods to, you recognize, hold going and in addition to not beat your self up for falling off monitor on a regular basis, as a result of it’s very regular to ebb and move along with your routine. And so, I simply wanna say that proper up entrance that one of many causes I’ve actually embraced this philosophy of all or one thing, has been to present myself and all of you grace and house to love get by way of life.
(01:13)
You understand, like there’s much more to life than simply our well being and health targets. They’re tremendous necessary foundational items of residing an extended life and a wholesome physique that you just love. However there are different issues that occur. And it’s necessary to only know that the muse that you just construct will at all times be there to assist and serve you. If it’s essential to take a break from it, you may come again to it and beating your self up while you’ve needed to step again since you received unwell or another person that you just care for received unwell, this isn’t good for you. You don’t, you don’t must be down on your self for that, you recognize, simply, you simply decide again up and hold going. However when it comes again to only the every day motivation to maneuver ahead with targets that we’ve set for ourselves and commitments and intentions that we’ve, I really feel like there are some actually particular explanation why we are able to form of fall off monitor.
(02:07)
And I feel if we speak about them, it may be actually useful for figuring out once they come up, what you are able to do about them. So one of many causes is we get bored. So for those who, for those who’re somebody who likes a routine, that could be a great point as a result of it helps you, you recognize, comply with by way of in your targets. You’ve received a time that you just prefer to perhaps work out daily, otherwise you’ve received a, a day of the week that you just decide to, to go grocery purchasing and make your meals for the week. Perhaps there’s, you recognize, a bedtime that you just’ve set, you’ve received a routine, however generally we get bored or we wanna similar to deviate from that. And it’s, it’s straightforward to, to begin to similar to lose your, your motivation to maintain going. So perhaps you simply want a bit of little bit of selection.
(02:52)
Your physique actually does crave selection and, and also you do want some choices. You want some outs, you want some, some methods to differ it’s that you just’re doing, so like in terms of meals, as an example, for those who’ve been form of caught in a meals rut, which occurs to me, occurs generally after I’m similar to actually busy and I’ve been cooking the identical two meals for like your complete month. , proper? As a result of I simply don’t have time or power to consider greater than that, I get actually bored. And so as an alternative of constant to cook dinner meals or search for new recipes, I’ll begin getting takeout or I’ll begin deviating from my actually entire meals meals that I do know actually give me one of the best power. And that’s not nice as a result of I’ll begin to simply not really feel good. I’ll, my abdomen will get upset. And so if I can determine that, that I’m simply bored, I’m like, oh, I simply want some new recipes.
(03:44)
So that will encourage me to go lookup some new recipes and form of give myself one thing new. Even when I’m simply sticking to a few easy recipes, it is perhaps that I simply want one thing new and one thing thrilling. Identical factor goes in your exercise routines. In case you are doing the identical factor time and again and you might be simply losing interest with it, you in all probability simply must spice issues up. So it is perhaps time to look into a brand new routine. It is perhaps time to take a look at some totally different exercises or, you recognize, attempt one thing new. And for those who’re in, as an example, for those who’re in Rock Your Life, in fact you might go to our class library and discover tons of various exercise concepts and and exercises to do. You could possibly additionally seize a unique problem. We now have over 50 challenges to select from of all differing kinds.
(04:26)
So these are some enjoyable choices for those who’re a member. We even have simply, you may simply get exercise packages for me which can be incredible and I, I actually do encourage you to comply with a exercise plan with an skilled coach, whether or not it’s me or another person, as a result of I really feel like all of us actually need extra than simply random YouTube movies, or exercise movies as a result of it’s straightforward to overtrain. And one of many issues that I actually discover helps the individuals who work with me is the shape cues and the fixed deal with posture and alignment and actually considering rather a lot about, you recognize, how our physique features from the bottom up and the issues that we do in our every day lives. Like what’s your job? How are you utilizing your physique in your day-to-day life? And the way is that affecting your posture and alignment? After which for those who go to your exercise, how will you guarantee that you’re coaching the muscle tissues that assist strengthen you and never overtraining muscle tissues that you just’re already utilizing in your day-to-day life.
(05:22)
So an amazing instance of that will be for those who’re sitting in a desk all day and also you’re working along with your arms in entrance of you, you in all probability must work on strengthening your again muscle tissues extra. As a result of along with your arms in entrance of you, you’re always working your chest muscle tissues, you’re additionally sitting all day. So it’s essential to stand up and work the posterior chain work, the glutes, work the legs extra, assist construct that energy and stability into your physique. In order that’s why I say, you recognize, it’s a good suggestion to work with an skilled coach. When you’re received any person in individual that’s incredible, they’ll actually tailor issues to you. However in case you are, um, saving cash and you discover any person who you want and belief, get a program, comply with it, after which change your program again to speaking about not being motivated since you’re bored.
(06:06)
Perhaps you’ve been biking by way of like the identical two packages backwards and forwards for your complete yr or for some time, you recognize, simply since you favored them while you received them they usually had been efficient, it might be that they simply aren’t gonna be as efficient for you anymore as a result of your physique has reached a sure degree of adaptation to the problem introduced by that program. And also you really need one thing totally different to problem your physique in a brand new manner. Problem your muscle tissues to reply differently. Perhaps you want totally different rep ranges or totally different strikes. You understand, your physique’s made up of all of those totally different muscle tissues and you’ve got all of those totally different ways in which your physique can transfer. So, uh, I feel that for those who wanna handle boredom, that’s a extremely wonderful means to consider how, if that’s true for you, that might be one thing that might be actually, actually useful is to only look into spicing issues up a bit of bit.
(06:56)
After which one other factor that form of dovetails in with boredom, that is like, the second factor I I feel occurs rather a lot to us is burnout. And burnout is form of like a mix of boredom and overload mixed, proper? So we get burned out as a result of we’re probably over coaching or perhaps you’re not doing too many exercises, however you’re drained. And so the exercises that you just’re doing are literally making you are feeling overtrained as a result of they’re greater than your physique can get well from. And that is straightforward to do accidentally. Like, so for those who’re nonetheless in your common biking years and you’re going by way of a extremely traumatic interval of your life, otherwise you’re simply not getting numerous sleep, otherwise you haven’t been consuming sufficient, you may run your physique down and and never understand it. After which your coaching, you don’t have the constructing blocks that it’s essential to assist the extent of coaching that you just’re doing.
(07:50)
And so that you begin to actually get depleted and, and burned out. And this could make you are feeling such as you’re not excited to enter your exercise, you’re not excited to do numerous issues ’trigger your power ranges are literally dropped, so that you’re actually burned out. And for those who’re in perimenopause or put up menopause, um, you recognize, as we begin to lose that biking estrogen and progesterone that we had in our common biking years, that is the place we, our resilience to train begins to go down a bit. As a result of estrogen actually is an enormous key participant in supporting muscle constructing. And, and as we lose it, um, we really need to coach smarter and more durable, however in a brand new manner with extra technique. That’s why say for those who’re in rock your life, you’ve in all probability seen how all the challenges have totally different tracks so you may comply with them.
(08:43)
When you’re in peri put up menopause, they’ve, you recognize, particular personalized relaxation days as a way to strategically prepare more durable on the times you prepare, after which take the correct amount of restoration days round your exercise as a way to actually optimize your physique’s capacity to adapt and develop muscle tissue. You do have a bit of bit extra resilience for this while you’re a bit of bit youthful, while you’re in your biking years due to that perturbation of estrogen and progesterone and also you, your physique absorbs its amino acids out of your protein very well, so it’s capable of restore and get well. However as soon as we recover from 40, we’re not absorbing these protein, the aminos from protein as simply. And it’s, it’s more durable in your physique to get well. That’s why you want extra strategic restoration. It’s worthwhile to be hitting your exercises laborious while you do them. So it’s essential to be rested and recovered going into them.
(09:26)
However this, it’s straightforward to burn your self out, particularly I really feel like in perimenopause the place we’re simply making that transition and a few of us don’t understand that we’re within the transition. So we’re beginning to get pissed off as a result of we’re feeling just like the issues we used to do, they’re not working the identical anymore as a result of there aren’t numerous choices or training for us obtainable. We predict, properly, I’ve to do extra of what I’ve been doing earlier than, so I must eat, in all probability eat much less, go on a eating regimen. I in all probability must train greater than I’m proper now. And we find yourself getting depleted and burned out due to that. So that may be a cause that, you recognize, we, we predict we’re not motivated and we predict we’re failing and we predict we’re not doing sufficient, nevertheless it’s truly we’re burned out in depleting our power.
(10:08)
And we might be doing that in any totally different life stage that we’re in. And that’s simply one thing to actually verify in with your self about and, and take into consideration, you recognize, am I balanced in my coaching? Am I, you recognize, am I depleting myself or am I, am I, you recognize, nourishing myself and am I listening to my physique? Am I taking sufficient relaxation days to assist myself? And for those who’re, for those who want steerage, in fact I’ve that obtainable for you. And I simply really need you to learn about that and take into consideration that. Now, one more reason that you just may cease feeling motivated is that you just’re simply overwhelmed. And that is additionally actually associated to the final two, I feel, as a result of, after which I additionally really feel like, I really feel like in the previous couple of years, actually since 2020, I really feel like this overwhelm, this sense of like, that life is so heavy.
(10:55)
I really feel like that numerous us have been actually carrying that round with us on prime of the every day stress of simply life and all of the obligations that we tackle ourselves daily simply to get by way of life with our, you recognize, incomes a residing and staying on prime of our well being and, and, and caring for your loved ones or no matter all the obligations are that it’s important to take care of. There’s all these competing messages, concern of unknown, like, what’s gonna occur subsequent? What’s gonna occur for future generations? What’s occurring proper now? Like, it, it’s so traumatic and I really feel prefer it, there’s simply this sort of huge pressure on our our bodies that we are able to simply form of get numb to and, and we form of shut down. And it may possibly simply be actually difficult to seek out inside your self, like need and drive to maintain exercising or hold, you recognize, pushing your self ahead with well being habits when you’ve got this compounded stress of every day life and all of those new challenges.
(11:53)
And among the issues which have actually helped me get by way of the final couple of years. And, and you might have seen that I’m not on social media as a lot the final yr, or I’m not doing as many podcasts the final yr. And a part of that’s as a result of I’ve been caring for my psychological well being. I’ve been attempting to actually take heed to my physique and take heed to my power. And after I’m in a continuing fixed output mode, I can get actually burned out myself. And I, I really feel like overwhelmed by accountability. And so what I come again to and what I’ve discovered is essentially the most useful to get round a few of these unfavourable psychological loops that may form of grind us down within the overwhelm that we really feel is at the beginning attempting to shift the framework of the dialog I’m having internally to one among gratitude.
(12:43)
As a result of then each second of daily I might discover one thing. And as soon as I begin, I discover many issues to be pleased about. I might be grateful. I imply, simply the straightforward proven fact that I’m sitting right here proper now speaking to you is de facto particular. Like the truth that I can harness the facility of know-how to do that and you may harness the facility of know-how to do that and that you’ve got chosen to be a part of this dialog with you proper now. Like, I’m tremendous grateful for that. Like, that’s wonderful. And I take into consideration all of the alternatives that I’ve and all of the issues I’ve been capable of create for myself and my life and my canine, , my wonderful household. Like, I simply begin going by way of this checklist and it instantly begins to alter the framework of my mindset and begins to place issues in a greater perspective for myself.
(13:28)
I’ve additionally discovered my manner again to my meditation follow, which at instances after I’m overwhelmed, I simply fully fall off of as a result of I’m simply overwhelmed. I simply get so busy. And like what I stated initially of this podcast about the way you simply, you gotta give your self house and charm to not do every thing on a regular basis completely. Like no person can. We’ve gotta have that every one or one thing mentality to only, simply take it straightforward on your self as you navigate by way of life, like life occurs. So I fall off my meditation follow, however then I come again to it and I can’t imagine how significantly better I sleep at evening simply doing one meditation a day. And I simply sit there and I follow this factor I realized from my good friend Emily Fletcher, the place I’ve this mantra, this phrase, and I simply deal with the phrase and I lose monitor of the phrase on a regular basis after I’m doing the meditation follow, however I come again to it, it’s like an anchor level and that’s a extremely useful meditation for me.
(14:21)
I additionally love meditations which can be guided. I really like utilizing just like the calm app and others. And it simply relies upon, similar to no matter provides you want that sense of peace and grounding that will help you take care of emotions of overwhelm, I feel that’s actually, actually important. One other factor that form of goes again together with the all or one thing theme is, is training forgiveness. And that is one thing that I’ve needed to actually be taught to follow on the common foundation as a result of it’s really easy to only, particularly with all of the, and the strain of every day life to, to only wish to like blame different individuals snap again when issues aren’t going our manner. It’s actually laborious to always discover the grace, always discover the nice, nevertheless it’s attainable. We simply must follow it. And that’s why I begin with forgiveness. I begin with gratitude, forgiveness first, perhaps for myself, for being impatient, forgiveness, attempting to stroll in any person else’s sneakers within the second that they’re in and attempt to perceive it from their perspective.
(15:18)
What had been their intentions? I really feel like individuals are usually, they’ve good intentions. They’re not attempting to hurt us or harm us. In fact there are exceptions as everyone knows. And, and but if we are able to stroll in somebody’s sneakers and perhaps see the place they’re coming from, we are able to follow that forgiveness. Um, that doesn’t imply we don’t set boundaries with individuals who have wronged us, nevertheless it does imply that we are able to let go of these dangerous emotions that sap our power, sap our capacity to let go of issues that harm us. However that’s a deeper dialog. However generally, meditation, gratitude, forgiveness, and easy issues like making lists and organizing what I’ve in my head. ’trigger it’ll begin to spin out and spin round in my head. And I’ve talked to and coached lots of people with this follow of lists as a result of it’s actually useful to only see all of it written down generally get it outta your head.
(16:09)
Certainly one of my associates gave me this useful gizmo the place, you recognize, and I’m positive numerous you guys journal, nevertheless it was the framework of the device that was actually useful for me. When you’ve ever, um, made a stew, you know the way in some unspecified time in the future among the stews it’s important to skim the froth off the highest. I really feel like journaling generally is like skimming the froth off the highest of my mind the place I’m simply pulling out the stuff that’s simply further that I can simply get away, get, get out of my head and like let go of it. And I’ll typically do a journaling train the place I simply free write for 10 minutes, simply skimming that foam off of my mind after which I simply by no means have a look at it once more. It’s simply, I simply get it out of my head and it feels I really feel lighter after I do it.
(16:49)
So you might attempt one thing like that. Or perhaps you’ve got a journaling follow or a journaling framework that you just’d prefer to share. I’d love to listen to about it. I’d love to listen to what any of your practices are for coping with issues like overwhelm. Once I’m feeling overwhelmed, generally it’s actually laborious for me to achieve out to different individuals as a result of I really feel weak or I really feel like I don’t wanna burden somebody with all of my issues. But it surely’s actually useful to have you recognize, that, that sense that you just’re not alone and to know that there are individuals who care about you and, and also you simply attain out. And I feel in that reaching on the market additionally comes, you recognize, the, the considered different individuals who actually need you. Like I do know that you just’re the in all probability the kind of particular person that folks attain out to and know they’ll depend on.
(17:34)
And I, in case no person’s informed you ways a lot they admire you recently, I simply, I need you to know that you just’re, you’re appreciated. And I, I simply know that you just’re the form of one who, who does rather a lot for different individuals. And I, I feel that deserves to be acknowledged. So acknowledge your self for all of the issues that you just do admire your self. Don’t be afraid to achieve out. And, and I’m gonna transfer on to the fourth cause I really feel like we lose monitor of our motivation and that’s that we don’t have issues to sit up for now. I feel once we get overwhelmed with life or we get burned out or exhausted, it’s laborious to make issues occur for ourselves that we’re wanting ahead to. I’ve, I’ve learn the stats that it’s more durable for adults to make new associates and I feel, you recognize, for those who get right into a routine along with your instant household or your remoted in any manner from broader social life, it’s very easy to get caught in a rut of continually simply going to work, going dwelling, going to mattress, you recognize, such as you’re simply on this form of monitor that doesn’t have any selection, that doesn’t have any, you recognize, something so that you can sit up for.
(18:39)
So make the time to make issues to sit up for for your self. And I really feel like even like small micro occasions, one thing for the weekend that may provide help to really feel extra enthusiastic about simply doing different issues generally. Like your exercise, when you’ve got issues to sit up for, it provides you that sense of one thing that’s developing. So that you wanna put together for it. And generally I discover that simply having, you recognize, realizing somebody’s coming over to my home or realizing I’m going to somebody’s home, I wanna, I wanna make sure that I get my exercise achieved, or I wanna make sure that I’ve eaten properly or I wanna cook dinner for them. And that may be actually, actually useful for simply getting your self to really feel, you recognize, extra motivated, extra excited and common about all of the issues that it’s important to do. After which I feel the very last thing I wanna speak about is at this time is, is in regards to the cause why you’ve got chosen to have a wholesome way of life within the first place.
(19:35)
And reconnecting with why it’s that you just wish to pursue these targets that perhaps you’re not feeling motivated to pursue proper now. And so if we simply have a look at train for instance, why do you wish to train? I do know for myself at first, like again after I first began exercising, I favored how sturdy I felt and, uh, then I favored how good I regarded. I’m not gonna deny it. I imply, I used to be very excited to really feel like how I regarded was so superior and, and, and attractive and, and bodily like highly effective. And I spotted over time that the aesthetic targets had been form of a bit of bit an excessive amount of of a driver for me. I used to be a bit of bit caught up in appearances and that wasn’t sufficient of a cause for me to proceed to coach or proceed to eat wholesome. I might get so fearful about my weight, as an example, or about how I regarded in a showering swimsuit.
(20:32)
I might probably not benefit from the second of swimming or being at, on the seaside or no matter. I used to be extra fearful about how I regarded than, um, how I felt and what my well being was like. And because of this, I made numerous selections that ran my power ranges. I overtrained I below ate, I, i I don’t really feel like I used to be very wholesome. And I, as I began to actually, I, I began going to remedy and, and actually digging extra deeply into the basis causes behind why, you recognize, these had been drivers for me. Why? Like needing approval for a way I regarded was such an enormous driver for me. Um, I began to shift, you recognize, what, what I wanted actually shifted. I I did that, I did, I did numerous work round that in myself and began to actually really feel increasingly more linked to this deeper, extra long-term must be sturdy, autonomous and highly effective in my very own life from a foundational perspective.
(21:30)
And the muse for me was my bodily physique as a result of it’s the vessel that carries me by way of this life. And I began to actually take into consideration the interior organs and the, the, the cells in my physique, the blood vessels, the bone tissue, the muscle tissue, the fats tissue, and the way it all had this actually necessary function to play in my well being. And if I didn’t take into consideration these components of myself with love and kindness and the alternatives that I used to be making every day with the meals that I used to be consuming and the train that I used to be doing, if I used to be doing it for the mistaken causes, I didn’t get an excellent outcome and I didn’t get a long-term outcome. And I additionally would lose motivation to, to do all of these issues within the first place as a result of my causes weren’t very sturdy to begin with. In order my causes shifted to extra of a self-loving place of a spot of nourishment and energy and long-term well being, it turned simply as pure as getting up and making breakfast or consuming like simply as pure as respiration to, to wish to take these actions.
(22:36)
And I, I actually regarded to relations I’ve who’re older than me for inspiration. I’ve an aunt who’s in her eighties who she’s so wholesome and he or she, she walks on a regular basis. She, she simply, she, she always pays consideration to her well being and he or she’s gone by way of all these totally different like phases of the, the, the generations which have come and gone, all of the totally different adverts and fads that she’s witnessed in her lifetime. And but she stayed true to some sure core ideas that I really feel like are a part of why she has this unbelievable quantity of resilience. Like she went by way of, you recognize, a surgical procedure just lately and, and the primary surgical procedure she had, she, she bounced again actually shortly, however the second surgical procedure she had, which was fairly shut after it was, she, she had, she skilled some, some signs and he or she didn’t really feel excellent.
(23:22)
And, and I bear in mind going by way of that and watching her and, and, and actually fearful about her for not how she wasn’t feeling properly. However I actually had this religion that due to all the nice work that she had put in, due to all of her well being practices and her well being habits, she was gonna come again sturdy. And she or he did. And that’s been true for a number of events that I’ve witnessed her undergo. And, and, and he or she’s, she goes again to her well being habits each time she goes again to her wholesome consuming. She pays consideration to her protein consumption, she pays consideration to her wholesome meals, she walks daily, she does all of this stuff to remain engaged, to remain wholesome. And, and he or she’s always open to studying new issues, which I feel is a big level in why she continues to have this unbelievable resilience, um, mentally and bodily and the stamina that she has to get by way of all of the issues that life throws her manner.
(24:10)
So I simply have a look at her and I feel I wish to be wholesome and powerful after I’m in my eighties. I need to have the ability to be calling the pictures in my very own life. So the primary factor is your psychological skills to have the ability to have entry to them, to have the autonomy to, to decide on and to name the pictures. So taking management of your well being now, daily you may give it some thought like deposits that you just’re making in your well being financial savings account that over time pays dividends. So like while you get sick, as an example, at any life stage, you’ve received the muscle tissue to climate that storm. Like it is possible for you to to get by way of that due to the resilience you’ve inbuilt along with your common every day wholesome practices. And that doesn’t imply you’re figuring out daily. It implies that you’re maintaining a healthy diet as a lot of the time as you may.
(25:00)
It means that you’ve got an everyday train follow. It implies that you’re fascinated with having an everyday bedtime and doing all your greatest to stick to that. It implies that you’re fascinated with your stress ranges, which all of us take care of, and also you’re utilizing practices, you’re being proactive about practices to take care of the stress that your physique has to mitigate. So I simply went by way of the 4 pillars of well being. You in all probability seen that for those who’re acquainted with them, as a result of I actually really feel like our well being is simply this fully holistic course of and there are numerous issues which can be past our management as we age. Our hormones are going to alter. It’s a given as we age, our our bodies are gonna change. We don’t produce as a lot collagen in elastin, proper? We, we, we undergo numerous totally different levels in life as ladies and as males and our our bodies change.
(25:43)
However there are particular issues which can be at all times inside our management. And people are the alternatives that we make about these 4 pillars of well being. And people are sleep, diet, stress administration, and train. And people are issues that in case you are being proactive and staying on prime of these practices as greatest you may bear in mind all or one thing, you’re going to have extra resilience. You’re gonna have extra entry to raised well being, extra power as you undergo time and actually have the ability to get pleasure from an extended life and a wholesome physique that you just love. So I, I do know I framed this with motivation as a result of I really feel like that’s a difficulty that numerous us battle with. So I need you to actually take into consideration the place on this dialog you felt prefer it was about you essentially the most. Like, are you bored? Are you burned out? Are you overwhelmed?
(26:32)
Do you not have issues to sit up for? Or do it’s essential to reconnect with why this stuff are necessary to you within the first place? And there’s no proper or mistaken why. I went by way of a pair examples of like levels of my life the place my why advanced. And I don’t assume there’s something mistaken with the one who had the why that was an aesthetic purpose. Like an individual of my, the model of myself who cared extra about how she regarded like that’s the place she was at and I wanted to be her as a way to get to the place I’m now. And people had been beneficial classes. So by no means say imply issues about your previous self. She was doing one of the best that she might with what she knew at the moment, proper? And we’ve to forgive her for the errors she made, but in addition keep in mind that that lady set us as much as be the girl we’re at this time.
(27:17)
And the alternatives that we make at this time are gonna set ourselves up for the girl that we develop into tomorrow and the girl that we develop into in 10 years, 20 years and on. So actually take into consideration why it’s that you just care about these subjects, why it’s that you just wish to prepare, why it’s that you just wish to be stronger and, and simply tune in and, and let me know. I’d love to listen to from you. Let me know, you recognize, what, what’s happening with you. When you’re not feeling motivated and perhaps you feel motivated, perhaps you’re feeling tremendous motivated after this dialog, you’re like, I’ve received this. I hope you do. And simply know that I’m at all times right here for you and verify us out and rock your life if you need some particular steerage round your, um, coaching round your diet. In case you are in any totally different life stage that you want to particular steerage in your coaching with perimenopause, put up menopause when you’re coaching in your common biking years. We actually do have that dialog and have personalized packages for you inside Rock Your Life. So thanks once more a lot for tuning in and hanging out with me at this time. I really like speaking to you and I sit up for connecting with you once more very quickly. As at all times, I’m Betty Rocker. You might be so superior, flawsome and wonderful. Bye for now.