1.Audio is rolling. Hello and what is going on

Okay, audio is rolling. Hello and what is going on? You beautiful cycling fans. I feel an absolute disheveled, worked excess screen time mess. What I'm commenting today, excuse the one day delay on the podcast. I know we said we're gonna be regular as clockwork on a Monday, but this eight week challenge, it feels like it's been an eight week challenge for me preparing the eight week challenge. I've been pulling back to back to back to back 16, 17 hour days and getting this ready. So yesterday I was hoping to have the eight week challenge ready to launch for the podcast, But not only do they have the eight week challenge not ready, I didn't have time to record a podcast because I was just getting out last glitches and last bits of content to it. So it's pretty epic. It's pretty epic. You're gonna hear all about that. In today's podcast, I'm also gonna talk to you about an obscure creative writing course where I talk out in Mayo and what that has to do with cycling. I'm gonna talk to you about a training ride I had the weekend which was class, a little bit of Irish corner news of Ben Healy. Ben Healy in the news, obviously, when the stage tutorial, I've been in the number also in the news. Some world tour news with Tom Dumaland on the mill. We're going to talk about the future of the podcast and something I like to call the escape arrival framework and how you can use this in cycling but how you can also use it for yourself in your day-to-day planning. So without further adieu, cyclone fans, we're gonna jump straight in. I hope everybody enjoyed their weekends and is ready to take on a new week. I bit my tongue eating my lunch so if I sound slightly like Jonathan Ross, as long as I don't have to say for a roachay, join his podcast I think I should be fine. yeah it's nasty little nasty nasty little show sponsor as always we do not have a show sponsor a one coaching is our show sponsor so I'm keeping this lot free until we get a show sponsor a one coaching you guys know us by now we are the premier coaching company in Europe with a bunch of amazing coaches everyone from X-World to all Reuters to some top domestic Reuters, most of academic backgrounds, but when you bring the whole collective together and that's what you get in A1 coaching as opposed to going to other places with hobby coaches, when you bring the collective together you get something very powerful. And that is the thousands of clients who've come out through A1 coaching. Over the last, what are we, seven years? Thousands and thousands of clients have come through and every year we're just knocking it out the park for clients. We're 92% this year on our coach agreed goals. So coach approved goals and start here if somebody says they want to win the stage of Tour de France under 95 kilos and in A4 we don't list that as a coach approved goals or 94% on our coach approved goals that's pretty epic you got to say. We could potentially have a podcast sponsor really soon and I won't be showing you A1 coaching no longer or maybe I will do a full Joe Rogan and take seven minutes of my 30 minute podcast and show sponsors or maybe is his seven minutes proportionate to the length of his podcast. I would seven minutes on a tree or a podcast is appropriate for shielding sponsors. So for me then I would have to only do two and a half minutes but who knows. Yeah I've had a few people sniffing around the show sponsor slot and I just haven't had time to get back to them because the eight week challenge has occupied absolutely everything and every ounce of me being has been bled into that. So I will be getting back to those people in geocores. Some of the shell sponsors stuff looks exciting, some of them don't look so exciting and they will be getting the red card looking for you know cool shell sponsors that I don't want to be shilling something I don't believe in if anyone coaching with shit I wouldn't be coming up here going hey check out anyone coaching so we won't be taking any shell sponsors that I don't believe in don't use don't endorse don't trust so there you go guys I was out last week week before out west at a creative writing course of all things. You know, I fancy myself as a bit of a literary, literary grade might be a bit heavy, but there you go, I have notions above my station. A notion in plural is the worst thing you can have in your country, notions. And as we know, we've exotic listeners and fire off wrongs like Mongolia, but as one of the lads come to the new job, Hey man, I'm listening to Del Mullis. We also have quite humble roots. Maybe by a mullet's exotic if you're out in Azerbaijan, who knows, who knows. So, went to this creative writing course and it's really cool.

2.Had to, you had 10 minutes as soon as you went in and you had to come…

You had to, you had 10 minutes as soon as you went in and you had to come up with a story and the story was explaining something to somebody for the first time. I gotta bring this around, that's why it's relevant to cycling them in it. So you'd explain something to somebody for the first time and that was a short story we had to write. So as you can imagine, I completely panicked. But then I pulled the story out of the bag I was explaining to my dad how to buy Bitcoin for the first time, a magic internet money. And I was pure a choof to myself. And then I thought the class was winding up and she's like, I thought the class was winding on my part of it. So she said, can you, can everybody read the sort of 500 war piece that they prepared from last week's class, like their homework essentially. So the lads went around and the lasses went around and they read their piece. just a bookshop creative workshop I went to was in a town called Louisburg in Mayo. It's a friend that wants a bookshop and it's an amazing project because it's a community-run bookshop. His idea is that some things just should exist regardless of the business practicality, regardless of the profit of them. This is said it was a social enterprise but it spread some life into the town but that's another discussion for another day. So it got around to me anyway obviously I wasn't at the last week before so I had nothing prepared so I thought I was off the hook and she's like no you've a soicon coaching company you said this start can you read us one of your blogs? So I pull something out of the hat and I taught what blog did I enjoy? What blog did I enjoy writing that I haven't taught about in a long time? And then I taught it this one and I'm gonna read you guys a little bit of this because it's a blog that it's not really a blog, it's more of a short prose, it's about 500 words and to context for it I'm out in the US riding for our professional team Stellis and I'm having a pretty tired time of it and I'm not in a grey headspace so here we go. In my best reading voice I'll try but on a sexy reading voice for you all and that was kind of creepy. I've had a couple of injury head seasons. They've taken a physical and a mental toll and prompted friends to ask why do I still ride. Do you want my extended convalescence after my latest crash? I started asking myself the same question. I think I may have lost sight of why I love cycling. Apart from the broken bones, the constant travel in the last few years and the racing abroad, the living out of a suitcase, the misberties and the broken promises, my passion for a sport I once loved has become dulled. During my convalescence I took some time to reflect on my lifelong dynamic and complex relationship with the bike. I remember why I used to love cycling. I remembered my first bike in the sense of freedom and instilled. It was an escape. It brought me to places where too far to walk and not accessible about bus. I loved that bike for its utilitarian beauty, a function of our style. It was a vehicle. A vehicle enabled me to build lifelong friendships and summer long railmances. I In retrospect, what I loved about the bike was what it represented, freedom and opportunity. Casting my mind back to my college day as the bike transformed my commuting experience, traffic jams, bus fares and frustration were replaced with a sense of calmness. The bike was more reprieve, a brief window between study, work and college debauchery through which I could have scum for an hour at a time. The bike saved me money and an instilled great mental clarity. It was liberation from the mundane. Riding past the gym I would get a small, elitist feeling as I watched Karis Slalom through Rush Art Traffic to join a queue for a parking spot to go and work out. I wasn't working out and yet I was getting all the associated health benefits. There was nothing laborious about my task. My cycling passion evolved and the bike morphed, transformed from a vehicle to a tool, our boarding and career as a professional cyclist I employed myself studiously to my new task, becoming a student at the sport. I learned the history, copie, mercs, kelly, Bartole. The more I learned, the more absorbed I became. I began to appreciate cycling as truly beautiful sport with a rich, textured and colorful past. I absorbed information and surrounded myself with riders, with good riders, but the tourist for knowledge also took me to new pastures, masters, learning the science of the pyrometer in human physiology and marrying these concepts with centuries of tradition brought a new dimension to my understanding of the sport. As I sit on a bus surrounded by strangers, six arrows into a twelve-hour journey from Toronto to Chicago for a series of criteriums, I realise the love I once had for the bike is all but gone.

3.Phone isn't there anymore, this is a job

The phone isn't there anymore, this is a job. Cycling has lost its magic for I cast my mind back to those cars queuing to go work out. And I now identify with them. I feel a sense of obligation, of routine, of chore. All these are the antitises of why I fell in love with the sport. How would my dream ghosts gone so badly awry? I'm sure when I'm grey and old, with time clouding my recollection, I'll look back fondly in these moments. A time when I travel the world and race my bike against some of the world's best. Right now I can't see past the drudgery that is the reality for an aspiring boy gracer. Travel at race, eat, sleep and then travel some more. The loaves gotten lost in a cloud of wattages, intervals and routine. I'm counting down the days the last season is over. The crash in the subsequent downtime has afforded me a period of introspection. I was thinking about walking away from cycling, getting a real job. I taught long and hard. I resolved not to rush into a decision while injured. I wasn't ruling out to come back but on my heart of hearts I thought I was done, chapter closed, move on. Getting back in the saddle for the first time during my recovery I wasn't expecting any great comeback story. It was a way to give closure, to be able to say I didn't quit because of an injury. I rode for hour after hour day after day, no parameter, no performance targets, no upcoming races. I rode just a ride for its intrinsic value. I remember the good times, the friendships, the laughs, the stories, my fun times at UCD and the races we won. I began to feel one at the bike again, feeling I hadn't experienced in years. The temperature dropped just enough to contrast my white breath against the black tarmacatum of Hout Hill. I noticed my heartbeat was in sync of my pedal stroke as I climbed. Glancing up from the handlebars I gazed out across Dublin Bay and watched the sunset behind a Wicklow mountains, my favourite view in the world. Where every pedal stroke I began to remember why I loved cycling. I'm not sure what the next chapter in this dynamic relationship will hold. However, I think I may be falling in love with the bike all over again. Not a joy going to house after that, I'm sure. I actually wasn't planning on reading that whole thing for you because it must have been three minutes there reading that. But I just got a big color opening. And that's what happened to me at the creative writing course. I just got a big color up on it and I felt like I was back on that bus again. again I can feel the frustration but it got me thinking it got me thinking why do we all roid like what is the reason you roid and I'd had lovely roid at the weekend I was one of my all-trying and partners that teammate mine still a trying to partner and but we just don't get the trying that much anymore it's anyone Irish listeners will know Sean McAna is you know decorated on the We used to try to get her every day and we have life getting away. He's busy, girlfriend, job now, he's retired from being a pro. I'm busy, I can't ride the bike every day either. And yeah, we just don't get the ride anymore. We try to make him the time to ride together but it's not always possible. But yeah, when we get out, we're coming up over the Wicklow Mountains and it was piss and rain and Sean was just looking at me going, You know what, we don't have to do this shit anymore. Put 10, 15 minutes into the rain, getting soaked. Sure we were just laughing and joking. And you completely forget about the weather and you get caught in the stories, you get caught in the laughs. And you got me thinking back to this blog and that kind of question that I posed and like, why do we all ride? And definitely for me, it's the journey. It's the crack along the way. It's not the, we talked last week about Schachmera Rawa, the Indian philosopher and lecturer, and his theory on goal setting or he thinks you should set your outcome goal but then forget about the outcome goal that just sets the direction and really what you should be worried about is the process because at the end of the day the goal is just a mirage and all you really have is the journey. For me that's what it is and that's what it always has been, it's the journey. It's winning bike races and these accolades that come with that are amazing but being surrounded with a training group with a group of buddies that you enjoy training with that's very powerful to me and yeah that was just a nice trial back article so I totally shared that with you guys and posed that question for you why do you ride the bike what are you looking for are you entirely process driven are you outcome driven are you performance driven what is it so there we do take some deep twists in this wonderful podcast of errors I can't believe how well the podcast has caught on it's who knew people wanted to listen to me waffling and rambling I thought I was doing a missus head in enough and you know I still am well that one person listening to me but yeah it's pretty watching them downloads taking each week and watching the demographics of the different places you guys are listening from.

4.Don't know what the future this podcast holds

I don't know what the future this podcast holds. I've been putting the videos up on YouTube and I've been putting the videos up on Facebook as well. I'm not sure if I'll stop down that at some point and just confine it to the podcast platform. I think there's something special about the podcast platform where you can stick the headphones in and go Mountain Walk and I like the I like the passiveness of it that you can bring it in but Yeah, I don't know. I don't know what the the The future of it all people have asked him about guests and I had a couple of guests lined up for last week And then you know what I just had so much like I don't want the podcast really to Start extending into these mamas. I want to be quite respectfully your time And I don't want them to extend into these mamas long episodes, but then again, a podcast, it's going to be as long as it needs to be, and maybe I shouldn't jerk away from the guests that haven't guests on will add to it. So we might start going down that direction where we do a deep dive and say we take a topic, you know, we talk about sleep or we talk about cold immersion or he, you know, photoboil modulation or some of this cool shit we're going to get into. That's the week's go because I've mentioned a few times that we've displayed a group going the boyo-haxxylic group and I've been a bit quiet in the bioaxicales this week and I missed this week's installment for them because of the 8 week challenge. I've been getting built. But, yeah, each week the guys are diving deeper into stuff like controlling blood sugars, grounding the idea of positive and negative ions charged and I was able to optimize sleep with strategies around blocking blue-loise strategies around controlling core body temperature, localized cold therapy, cold immersion, cold hermogenesis, photoboil modulation, grounding, structured water, all this stuff. It's the new, it's where sport is going. I can see it in top professional sports, in NFL, NBA, and coming into the premiership and stuff, it's where sport's going. It's a 360 view of coaching rather than Josie. Here's training peaks. So I bang up a lot of sessions for you and do them, and this worked for me. and we're smarter than that now and even thinking about like, Doyas, and there's no real one answer to Doyas, it's not Keto, it's not Paleo, it's not vegan, it's genetic testing and we need to be looking at genetic testing and saying what we're genetically predisposed there are certain dietary principles which hold true, regardless of what dietary philosophy is subscribed and then obviously there's moral considerations if you're into animal welfare and stuff you have different considerations But yeah, I think we're getting smarter and it's advancing more so you know coaching needs evolve and move with it It's a big reason I stepped back into the coaching ring into the proverbial ring and took the gloves back on Laced them back up was because I just felt coaching dead. It was delightful. It wasn't innovating at all. So Back to shake it up again Just give me one more platinum plaque to fuck wrap you can have a back tell me who said that Irish Corner, let's jump in. Actually, to know what, before we go into Irish Corner I'll talk to you a little bit of a dis-a-week challenge because you're probably sick of me rabbit and not about it and I'm sick of building it. If I could completely show you whoa I was epic, it was epic. Last night up till 2am, up again 7am this morning, any one video you can see maybe look a bit towards, up at 7am, stuck another, whatever, I'm recording this now, it's half 7pm. It's looking at our 12 hour day in. It's finally ready. It's finally ready to go. The 8 week challenge is amazing. Pick 8 weeks because 8 weeks I feel from now till the end of the season. If you don't get started for a couple of weeks even, you've still got 8 weeks of runway before the clock's changed, before the weather starts getting shut. I actually think even if someone comes to this in the middle of winter or the middle of summer, It's eight weeks is such a beautiful time period because I know you can roll your sleeves up for eight weeks. You can get the head down, stay dedicated for eight weeks. If you start saying 16, I start going, oh, I need to plan holidays around this. I need to talk to me, missus. I need to get, you know, it starts getting too unmanageable. But eight weeks is a period where I felt we could make huge tangible changes for people and also shorten off the take of roll if they're slaves and get stuck into this. There's a bunch of different parts to this eight week challenge. I'm not going to tell you them all now. I'm going to pop a link down below. And that's going to give you information on what's involved in this 8-week challenge and see if you have the stones and off to join me on this 8-week challenge.

5.One of the cool parts about this 8-week challenge is some of the mad…

One of the cool parts about this 8-week challenge is some of the mad crazy woohoo science shit that I've brought from the my bio hack site that's beta group. I call it Wind-a-Morning. The idea of Wind-a-Morning is it's 8 weeks where I'm asking you to perform this little morning routine and the morning routine has three elements too. elements to one element it's designed to melt away fat so all of us can stand to lose a couple of pounds no other element it's designed to reset your psychiatry and rhythm and another element it's designed to rebalance your electrolytes really cool wind the morning is one part of what have we got obviously I'm obviously just trying to plan in there I'm gonna build a training plan for you guys I'm coming out of retirement for a just like It's like four over six different aspects of that. So, a video series with a bunch of downloads and it goes through a cool course for a lot. It's a video kind of like sticking on screen. If I only had the Joe Rogan technology in budget, it would be cool to show you guys inside the members area. I'll try and figure out how to get a video or something and do that one of the days. But, yeah, it's a cool members navigation area. You can navigate from course to course. It's broken down with your different sections. It's really cool. I'm absolutely born out from thinking about it. Some you're gonna be hard enough to do this. Some you're gonna be motivated enough. Some you're gonna care enough about your personal development and you're gonna check this out. For those action takers, for those, as we'd say, when I used to watch that, do you want a poxy show about deadly sketch? You used to watch that in this bunking off college and they called it hard, and that's the Gloucesterman. So for those Gloucestermen, click that link down below and you can pop it in and check out what's involved in this eight week challenge. Orange Corner. Orange Corner was a concept we had in the Ole one show. I'm bringing it back. Ben Healy, he won a stage at Torel Lavaneer, Ben Healy for anyone listening. We try and keep it relatively international. We don't get stuck too much into the local news. Got rid of our local news section. But I like to keep the Irish flavor I think a lot of people there are listener expats around the world still haven't found out who was in Mongolia I'm as sure it's an expat. I'm sure it's on paddy out in Mongolia smoglin arms I'm making a fortune for himself and living the life Ben he only one stage a tour 11 year he said I knew I was feeling good at the start of the day So I gave it everything to get in the break after the first climb We worked really well till 20 k to go the gap came down to a minute. So I open the pace I dropped the Swiss rider from there tree it was pushed on until the day and it was pulling soft horns so the Americans started looking at him that's when I jumped a five-k to go. I knew I needed to do that because I'm not the strongest finisher. From then on I just dug as deep as I caught and managed to hold him off the line. Thought he did come close. Yeah boy yeah. Shapau Ben. We give it a rogue man the weak award. Another man who's clearly a rogue man. Corkman, living down Blarney, Eddie Dumber, he is off that of Welta Spanya. So we're still debating, we're still debating the old daily podcast for the Welta. I think it might be something I do, I'm getting closer to it. This eight week challenge nearly broke me. I'm a smashed man but yeah I'm getting close to confirming that I'm gonna do it. I think in the next, yeah in the next probably by this time next week I will have a decision on the Welter Daily Podcast because I know it has been a lot of call for the Welter Daily Podcast. We have a double interest in the Vuelta this year on an Irish front, two prong tread. We've got Sam Bennett's been named in a quite strong Bora Hansgrove team for the Vuelta. So Sam, fastest man on earth. We're looking hopefully, we're looking, we're doing more than looking. expect and the nation expects. Do you remember that? Was it 1990 World Cup? I was only after a thought of a child that was barely functioning in person, a barely functioning human of the human race. That's the edge, but I remember it was George Hamilton's commentary in penalty shootout against Romania. A nation halt spread. That's what we're down for Bennett that sort of wealth that we're expecting big things. Yeah, he's joined the Game Boy, Shane Archie Ball to have him in back together for a grand tour since, I think, 2016, toward France. So there you go, bit of knowledge there. Bit of knowledge there, Ben smashed himself on the opening stage that year. Also, we have Tom Dumelan, and Tom Dumelan is confirmed for Sunweb.

6.Sunweb is getting quite a crowded roster now, So hopefully the guys…

So Sunweb is getting quite a crowded roster now, So hopefully the guys can jail and stick it up to team Ineos. I want to finish out today's podcast and talk to you guys about something called the Escape Arrival framework. This is pretty powerful. So how cool is this, Mike Filmany? I'm just watching on YouTube or Facebook. Podcasts won't appreciate it. But, you know, as we said soon, the podcast will rain supreme and all the Facebook and YouTube guys will be killed off. But, till then, you get to enjoy a little more visual ads of me swinging the bike film around, and escape a reliable framework. So the idea with escape an escape a reliable framework is what's the reality, it's kind of a goal setting too. But it's how do I use a non-hippy, like, inclusive, I don't like to use holistic. It's more of a 360 goal setting too. So you start off with your reality that you want to escape from on one end of a continuum and on the far end of the continuum you plot your vision that you have for the future. So what you're trying to escape from, what you're trying to arrive to, so your non-desorable reality at the moment and your dream or envisaged future are not a continuum from one end to the other and then you plot what has to happen along the way for you to go from your reality to your vision. So you can use this for you know getting upgraded from cat tree. So you're a cat tree rider at the moment and you want to arrive to being a cat one rider. So what has to happen and then we start plan on KPIs, key performance indicators along the way, little steps. So what's happening? You have to drop five kilograms. You have to put 50 watts onto your sprints and you have to learn how to ride in the bunch. Okay, so there are three things and then we break down those three things. So we take you have to put 50 watts onto your sprint and then we do the exact same again. We go and escape or I will framework on 50 watts in your sprint and we break it down into water our KPIs, okay, well to do that you need to get a coach, to do that you need to protect six hours a week training time, to do that you need to comply with the training sessions that you're set. So now we have a tangible ladder almost to get us the KPIs we need to hit us those KPIs like little dominoes to knock out our 50 wathsing, then we talk about okay we need to lose a a bit of weight, okay, how do we do that? We need to lose five kilos, we'll save from our escape to our arrival. And we plot the steps and lose enough five kilos. So we need to stop eating after eight o'clock. We need to three days a week, add in intermittent fast and we need to stop drinking on the weekend. So there are three KPIs we need to hit our weight targets. And you see, once you once you hit these sort of the mini hurdles, the bigger one starts falling for you. So it's very easy to do in cycling and Brilliant. It's a brilliant tool. So you want to really ask yourself, you know, what does your ideal situation look like? Write down a bunch of details about that and then start thinking why do you want this outcome? What are you looking to achieve that ideal situation? And then we can break it back and we think about what strategies are we going to use to achieve that outcome? But where this gets really cool on what, you know, it's the focus and I think why a lot of you guys listen to this podcast. It's we're trying to balance most of us are balanced, so I've been with something very few of us are full-time athletes and even the full-time athletes out there. I know a lot of cyclists don't get credit for having utter interests outside for whether they're taking photography courses, whether trying to run their own business on the side, whether they're a YouTube blogger, whether they're building social profiles on Instagram, they have utter interests. So it's so I can definitely get balanced with other stuff. But what I think is really powerful about this is it's a tool for your own life for self-reflection. So you think about what does my ideal life look like. And for me, you can kind of break it down into what are the different aspects that make up you as a person. So you've got, because we've all these different hats we wear, we're not the same person to anyone, you've got your interaction with your family, you've got, if you're listening to this, probably your sport, you've got your relationship with your girlfriend, you've got, for me, I like to have a progress or a productivity or a personal development section. Then you have a spirituality on spirituality, I mean, different things to different people. It could be just meditation for one person. It could be developed Catholic or Mormon for another then you have your work and then you have your finance So I think those areas.

7.What's that one two three four five six seven areas pretty much…

What's that one two three four five six seven areas pretty much Encaptulate maybe one I want to know more but they pretty much encapsulate The entirety of who we are so then you take you know you take your take your personal finance So finance as distinct from work. So you're going to say, OK, what's my current reality? So maybe that's what's your total investments, the moment you're total savings, the moment. And what does it look like at the end? And so what what's the ideal that you're trying to get to at the end? So we're going through again the three steps. Why do you want to get to that idea? What what does it look like? Why do you want that outcome and then the strategy to achieve it? And we're breaking it down into KPI steps to get there. So your goal could be, I don't know. Every loads of people want to be a millionaire. It's not my book, but a lot of people want to have a million euros a and They currently have a tails and so to get from a tails into a million what has to happen So you need to start plotting the steps. So you need to make an Extra 20k year step one you need to invest that 8% step to you need to buy a property that's going to bring you a passive income step tree. So there are tree steps. Now we break down our different steps. So you want to get your property, get a passive income. So now how do you go from your escape reality framework? Because I don't have a property at the moment. To I want to get to having a property. So how do you get? How do you make that happen? So then you add in the tree steps there and I'm not going to go through the tree steps because I don't know what the book there because I don't have a secondary property, but some of you guys might do and you might not. But when you start adding this little framework in for every area you're living in for family, you'd be amazed to affect your life on your relationship. Like your relationship with your family, like you're not spending enough time with parents, are you, you know, are you not as present as you should be because you're mucking around on your phone or you're distractable, you know, do it with sport, do it with your own self improvement, do it with your spirituality, which will work with your finance. It's a powerful, powerful tool called the Escaper Oil Framework. I don't know if I invented it, or I just read it somewhere, either or. You can give me credit for it. It's brilliant, it's powerful. I know we've been touching goals and a lot at the moment, but I think it's a really cool topic, and it's really interesting. Guys, that's about a wrap for me. That's about it. I'm enjoying the feedback. I'm getting some emails, Hit and keep hitting us up on social hashtag a one show hashtag a one podcast And again, I'll ask you the best way guys for us to grow word of mouth and to keep this podcast happening, you know With going full gas and a one again I'm super busy and there's a thousand different directions you could be going in with this So if the podcast is something you're enjoying like the downloads That's will tell me that it's something you guys are enjoying if it's worth doing I'll keep down So please, if you're enjoying it, share it with friends, you know, put it in your Instagram story, share Facebook posts when I'm sharing it, do all that good stuff. And yeah, we'll start growing it. I'm personally enjoying the lesson. Hopefully you guys are too. So guys, this has been the episode where I unveiled the 8-week challenge. So I hope you're bolding off and you're big enough coconas to join me on this 8-week challenge. The link is in the show notes down below and it's linked up across other socials at the moment. Thanks for listening and I will see you again on Friday.