Episode 184. How to Prevent Injuries in The Gym

Welcome to another episode of the In-situ health and fitness podcast! This week, we will discuss what you can do to prevent injuries in the gym.

Expect to learn why going to the gym is a safe way to start exercising, what you can do in the gym to prevent injuries, how nutrition plays a key role in recovery, what the most overlooked aspect of exercise nutrition is, why sleep is a vital part of staying injury free and much more.

Transcript

00:00:04:26 - 00:00:10:09
Unknown
What is up, everybody? Welcome back to the In Situ Health and Fitness podcast.

00:00:15:29 - 00:00:32:20
Unknown
On today's episode, we are going to stop you from getting injured in the gym. Now, obviously, we're going to go over everything you should be doing in the gym, but also what you should be doing outside the gym, because that matters a lot with how you get injured within the gym as well.

00:00:43:04 - 00:01:15:18
Unknown
We have both been exercising for quite a while now. We've had a few injuries here and there. Nothing too crazy. and I think that we continue training no matter what. Would you agree? Yeah, 100%. Yeah. I feel like I have to train for my brain. and I really wanted to do this episode today because I've been talking to a few people through the gym, online, all that sort of stuff, and they're very scared of getting injured in the gym.

00:01:15:20 - 00:01:54:06
Unknown
which 100% agree it shouldn't happen. And but it's also also almost like if they get an injury done, finished, it's like it's they going to stop. And that can't be done anymore, which I find it's very weird and it's seems to be more and more common. It's it's weird that people want to just stop. Yeah, that like if they get an injury the done finished where if they get an injury outside the gym, say they fall down some stairs or something like that and they're injured, they'll go to a physio, the physio will help them get back to and then the physio probably recommend you should go to the gym to get stronger again.

00:01:54:11 - 00:02:18:25
Unknown
So it's it's just a weird because isn't it kind of an innate desire to stay away from the thing that hurt you, like if you got hurt jumping on the trampoline? I don't know why that came to my brain, but you would probably not jump on the trampoline for a little while because biologically speaking, we want to avoid the things that hurt us because we want to stay alive for as long as possible.

00:02:18:28 - 00:02:38:23
Unknown
So maybe it's just like something that you have to practice overriding. Like we go, we've been going to the gym for so long. Like we said last week, it's just a behavior at this point. We would never stop doing it. We go to the gym and it to hurt basically. Yeah. But not in the not not in the injury sense.

00:02:38:23 - 00:03:01:12
Unknown
No no no. so it's like in our brains by now, I think it's just different. Like we know deep in our brain that it's good for us and it isn't going to injure us. Whereas newbies, I think haven't made that connection yet. They haven't made the connection that the the gym isn't going to hurt me. It's going to make you stronger.

00:03:01:12 - 00:03:25:20
Unknown
It's going to make you stronger. Yeah. And that just did remind me a lot. Obviously social media has a big part to play in this as well. With gym fails. I've had one client not want to back squat because he was watching a video of some guy trying to do a world record in his back backyard gym type thing, so him and his mate were back squatting and I think he trotted out the barbell, only squash his mate behind him.

00:03:25:23 - 00:03:49:19
Unknown
Very bad situation. And us tried to explain to this client, you're not going to be lifting that way. I'm not going to be lifting that sort of weight. No one here in this gym would be lifting that sort of weight. So it's sort of like that as well. And obviously, as we know, if we watch one of those videos on social media, we just kept keep getting pumped full of people getting injured, seriously injured within the gym.

00:03:49:21 - 00:04:20:16
Unknown
And effect is you're probably not going you listening, watching. You're probably not going to be lifting that heavy that you get to enjoy yourself. And I think as far as like physical activity goes, the gym is probably one of the most controlled environments for exercising, like compared to sport or any other way that you exercise. Like the gym is so controlled in that way that there's not there's no other people really involved like there is in contact sports and things like that.

00:04:20:19 - 00:04:43:01
Unknown
There's nothing like cars or other bike riders or dogs or anything like that. If you're riding a bike or running, it's just it's very predictable. It's very predictable, very safe. As always, people around to help you. There's always someone watching you like to make sure you're not going to injure yourself. Right. as I literally had this conversation with somebody in the gym.

00:04:43:01 - 00:05:04:00
Unknown
So the gym I work out, we do consults, I come in, and this guy was just terrified of injury himself in the gym, and we spoke through it and I got him started. And then I was talking to one of the other trainers, and he brought up a graph of the most, like, I guess, lift list of people injured and the sports car related to those injuries.

00:05:04:00 - 00:05:23:23
Unknown
And soccer was at or football. Sorry. Depending on where you live in the world. We're in Australia, man. It's soccer. It's soccer. soccer was the number one injury, right? And then it went down different sports obviously. And I think it's just because most people play soccer, like, throughout the world, more people play soccer than I do go to the gym.

00:05:23:29 - 00:05:46:26
Unknown
And I think gym was like that down bit 14 or 15. So he's like all these other sports that this guy probably goes and plays and he's worried about the gym. Yeah. And it does make sense. so there is a you know, obviously you don't want to get injured. There's a big fear around it. But there is things you can do within the gym.

00:05:46:29 - 00:06:13:00
Unknown
And like I said in the intro outside the gym to help prevent injuries, maybe like stop within the gym. Let's start within the gym. Okay. So obviously start light and don't lift more than you can handle. So I say this all the time. People go and try and pick up the biggest weights. So you're trying to do a dumbbell bench press and they try and pick out the biggest weights and they can't even get the dumbbells up to their chest.

00:06:13:03 - 00:06:42:00
Unknown
Obviously those weights are too heavy for you. So start a little bit lighter, affect the movement, and then increase the weight. A lot of people see the gym as a place to just add stupid amount of weight, but treat it like any other sport. Perfect the movement, take your time, understand each exercise and then start increasing the load or the stress on your body as much as you can, or increase the reps, all that sort of stuff.

00:06:42:02 - 00:07:03:25
Unknown
So it's like, I know that sounds pretty simple and obvious, but still. Hey, look, I like to push myself sometimes and get it wrong as well, and it's good to do that, but it's pretty straightforward. Just don't lift more than you can handle. if you're not sure how to move through the movements properly, as in a squat, then get help.

00:07:03:27 - 00:07:28:13
Unknown
I'd say maybe look in the mirror is a good and I mirrors, every time we talk about mirrors in a gym, we always have a few listeners out there. mirrors a ship. From a coaching point of view, mirrors are unreal because I can literally have a clients look at themselves in real time and correct themselves in real time through a movement, whatever that movement is.

00:07:28:15 - 00:07:47:07
Unknown
and, and I actually had somebody else. I come from a gym that doesn't have mirrors. He's like, oh, it's so good to have a mirror because it's like, oh, I went to this gym and the coach would always be filming me, and then I'd have to watch the video back, try and recreate the correction in the next film.

00:07:47:07 - 00:08:04:04
Unknown
And he's like, it took so long to get it right. Now I can just do it in the mirror and in real time. It's a he's like, I can almost do it, correct myself there and then and and he's definitely gotten ten times better with his squats and overhead presses and all that sort of stuff, just by looking at himself in the mirror while he's doing it.

00:08:04:06 - 00:08:28:13
Unknown
I think it's also overlooked how valuable it is to just like without weight, or before you even consider correcting yourself, just move around in whatever the exercise is like, just and just be present, you know what I mean? Like do a squat and just think about doing this for like, how does it feel? Where does it feel good?

00:08:28:13 - 00:08:52:01
Unknown
Like if I put my toes out more, does it feel better? Or if I point my toes forward more, does it feel better? Like, just forget about everything that you've been told from the thousands of social media influencers, and just think about how it feels in your body in the time. Because I even do that now. Because if we don't do an X, because it's hundreds of thousands of exercises to do in the gym, right?

00:08:52:03 - 00:09:17:25
Unknown
And if we don't do an exercise for a while because it's not in the program, and then it comes up again and I haven't done it, I just like to do it with body weight or like an empty barbell or super light dumbbells, just to find like my movement pattern or my movement path again. And like, I've been through this with squats, because the one injury that I have had was from squatting way too heavy in CrossFit for many reasons.

00:09:17:25 - 00:09:39:06
Unknown
One, because everyone in CrossFit sort of teaches like a textbook squat stance, which wasn't right for my body. Two it's a very competitive environment and I can be a very competitive person. So I went way too heavy, way too soon. Three the warm up is not really specific to the person, it's just let's just move around and see what happens.

00:09:39:09 - 00:10:04:09
Unknown
so I hurt myself really badly doing squat and it lasted. The injury lasted me for years. I don't want to scare anyone, but it's just I was so naive at the time and I just kept going back and squatting heavy. Like I would think it was healed and now go back and squat heavy again, and I would go back and try and put my feet in this one position and my knees in this one position, in my chest, in this one position.

00:10:04:11 - 00:10:22:14
Unknown
and really what I had to do is just listen to my body. Like when I was squatting in this set textbook squat stance. It felt wrong in every way, in my hips, in my knees, in my ankles, in my chest. All that felt wrong. But I kept trying to force it. And now I've changed it and it probably looks wack.

00:10:22:14 - 00:10:43:17
Unknown
How does it look now? It looks more natural for your body. More natural. Yeah, but it it's not a textbook squat. Well, yeah. Technically yeah. Right. But it took me so long to just be like, it's okay that my squat is not the same as this other girl that can squat, but as the grass on social media, you know what I mean?

00:10:43:20 - 00:11:12:15
Unknown
And that's the thing, like, stop comparing yourself to everybody else. everybody's different. Like, literally every single body is different and it's made different. We all have different injuries that shape our body differently. That allows us to do exercises differently. So yeah, 100%. Right. Like, just don't worry about everybody else. And again, like it took you, you know, like going to a few decent experts in that sort of realm to get that squat better.

00:11:12:16 - 00:11:53:09
Unknown
Yeah. So it might take you a little bit to understand that and cost you a little bit of money going to experts. But like for your hips and longevity of your hips. Definitely worth it. Like it's a, it's nothing in comparison of, you know, getting a hip replacement at 60. Yeah definitely. yeah, I think wait, before we move on to the external things, there's one more thing that comes to my mind to avoid getting injured in the gym, and that is not doing stupid shit, like, just, you know, because like I said, there's so, so many exercises out there and it's cool to be able to do weird things, your body and stuff.

00:11:53:09 - 00:12:25:20
Unknown
Right? But when you're starting out going to the gym, it doesn't have to be extremely functional. It just has to put you through good ranges of motion. Right? Like you don't have to be doing headstands and planks while why do I balancing balancing on something stupid? Yeah, I don't know, like just a single exercise alone is sufficient. You don't have to add multiple exercises into one thing to try and get the most out of your time in the gym.

00:12:25:22 - 00:12:51:08
Unknown
I don't know, just keep it very simple and light and think about your body and you'll be fine, right? Yeah. And yeah just on that topic just for range of motion listeners will be happy I said that. But just yeah like a lot of people don't move through a full range because let's what's an example, a squat perfect example.

00:12:51:11 - 00:13:08:19
Unknown
When I was taught in my course, it's like you weren't allowed to go below your knees, so you only squat your hips as soon as you squat down and your hips get in line with your knees, that's where you stop, you know, go any further because there's a huge risk of injury. And what this is about 15 years ago now.

00:13:08:19 - 00:13:32:19
Unknown
And we know better, like most people know better now that you should be squatting all the way down. and obviously that means you probably can't lift as much as you would going halfway. That's completely fine, but obviously just sending your every, every movement you do just try and as much range as possible, but stay in control. If you can't control the movement, you're way too heavy.

00:13:32:22 - 00:13:55:22
Unknown
So external. This is this is a big issue because a lot of people I'm going to use like energy based for this. So calories in calories out. So if somebody is eating is not exercising and they're eating 1500 calories but then they start exercising every single day, that calorie intake needs to go up with the amount of exercise.

00:13:55:25 - 00:14:16:12
Unknown
obviously this is very different for everybody. I'm just using that for example. But as the exercise increase, you've got to increase the calorie intake as well because your body needs those nutrients, all that sort of stuff to repair the damage you're doing in those exercises in the workout. Sorry. and if you don't, that's when niggles start happening.

00:14:16:17 - 00:14:36:23
Unknown
And this is people tend to blame the work at the gym, the work load, all that sort of stuff. Because they're starting to get little niggles in the shoulders, hips, knees, all that sort of stuff. But it's just their body isn't recovering enough and recovery comes from what you do outside the gym. So nutrition is a big part of that.

00:14:36:26 - 00:14:56:09
Unknown
what would you say to people miss out on nutrition? Like what's the biggest? Do you know what I'm going to say? Protein. Yes. Even when I don't eat enough protein because there's no doubt about it. Getting an adequate amount of protein in when you do go to the gym is hard. It gets hard work. You actually have to pay attention to it.

00:14:56:09 - 00:15:20:14
Unknown
You can't just eat a piece of chicken once a day and hope that cross your fingers and hope that that's enough to help your muscles, ligaments, tendons, organs survive and recover from the stress that gym is. Because exercise is a stress. It's good, but it's still stress. Stress on the body. so definitely eating enough protein is where I say everyone struggle with the most.

00:15:20:14 - 00:15:49:07
Unknown
And if you just put a little bit of emphasis on eating enough protein specifically after you train so that you immediately have something to start the recovery process, I think it will make a world of difference, and it's not that hard to figure out, even if protein is the only thing that you monitor. So like it's not that hard to figure out once how much protein, what enough protein a day looks like, and then just repeat that.

00:15:49:09 - 00:16:16:02
Unknown
So for example, if you find out how much protein you need, which is I think the rule of thumb now is your height, not about your height and grams. Yeah. So say I'm 160. I'm actually 169cm tall. So I would say 170g of protein a day is what I would aim for. Always round up. Always. and then all you have to do is get my Fitness Pal or even put into Google how much protein is in a chicken breast.

00:16:16:02 - 00:16:31:09
Unknown
And then do you eat it? Where can you eat a chicken breast in the day? And then you could get like how much protein is in this? Your per yogurt actually that will be on the packet. But just he is 20g of protein for breakfast. How can I add an extra ten grams of protein. Where can I get that from?

00:16:31:12 - 00:16:49:03
Unknown
Like once you do that and you sort of just understand how much protein is in the things that you're eating so easy. Like you just have to repeat that over and over each meal each day and just move things around to suit your lifestyle and people here tracking all that sort of stuff. It's like, oh, now I have to track forever.

00:16:49:09 - 00:17:13:11
Unknown
And literally you don't. But it might take a couple days, maybe even at most. Or it can people do it for two weeks after that two weeks, you know, what's up? Yeah. You probably don't have to track anymore. You understand the value of food. What how much protein is in different foods that you ate. Because that two weeks is going to give you a wide range of things that you've eaten, and then you just understand you don't need to continue tracking.

00:17:13:13 - 00:17:41:08
Unknown
Yes, it's a pain in the ass for a few days or a few weeks, but it's definitely worth it. You just have to get some awareness, just shed some light on what is in the food that you're eating, right? Yeah. And again, it's just a it's one of those topics where, you know, people are eating a lot of people that train regularly, listening or watching have those little niggles here and there and just continue training, but just focus on your food a little bit more.

00:17:41:10 - 00:17:59:11
Unknown
But what there's always going to be something that you can improve with fuel attrition, and it's not necessarily have to improve your mobility workouts and do more yoga and all that sort of stuff. People look at, you know, niggles and that sort of stuff and add more exercising. Yeah, well, it's like I'm not doing enough of this, so add more of that in.

00:17:59:14 - 00:18:18:28
Unknown
It's like maybe just take a step back and look at your nutrition. It could be just getting enough water. A lot of times, you know water is very important within your body. It's what carry it like. You know, it carries all the nutrients and all that sort of stuff throughout your body. So if you're just a little bit dehydrated, then you can start getting niggles and that sort of stuff.

00:18:18:28 - 00:18:48:25
Unknown
So just take a few minutes, take a step back and just look at what you're eating instead of adding more exercising. I think I have this, like rule of thumb that I always give to every single one of our new clients that signs up in regards to exercise, nutrition, and that is the for us of recovery. I know I've spoken about it before, but it's just so useful if you can remember the for us of recovery, basically all of your nutrition needs are covered.

00:18:48:25 - 00:19:13:11
Unknown
So the first one is repair, which means you want to eat foods aka protein that help you repair your body after exercise. The second one is refuel, so you want to refuel the energy that you have depleted. And that is just through eating whole foods. And I think specifically I use carbohydrates in this one because they are like the main energy source for your brain and body.

00:19:13:13 - 00:19:39:23
Unknown
and that but I do mean when I say carbohydrates, I don't mean go get like a roast chicken in a bag of potato chips after you work out. I mean, get a good protein and then find maybe like some rice, potatoes, vegetables, pasta, whatever it is. And then the third one is, where do I say refuel? No, repair, refuel, replenish with liquid water, drink some water.

00:19:39:23 - 00:20:13:19
Unknown
Because, like Jack said, it helps with everything in your body. And the last one is, oh my God, why can't I remember? Then rest. Refuel. No, it's a nutrition one. Refuel, repair, replenish, reinforce, say like one of these called mnemonics. They're so good for your memory. well, I just say replenish. Replenish and replenish. One is making sure that you eat vegetables because they have vitamins and minerals in them, and you need them to survive, basically.

00:20:13:22 - 00:20:42:00
Unknown
And I think that they like eating enough vegetables. Eating enough colors, like a variety of colors specifically is overlooked when it comes to like your immune system and being able to recover from exercise and just general health. Because forget about taking a multivitamin, forget about it, put it in the bin, just eat enough colorful vegetables, fruits and vegetables and they will help you replenish your entire body, all of your systems and functions that go on.

00:20:42:02 - 00:21:10:04
Unknown
So that's for it. Yeah. Anything else on nutrition? Oh, pretty much touched on a lot. Yeah. Well I just it's a lot but it's it's so like basic four things to remember. And you can be constantly working on these for things like we're constantly working on these four things all the time. All the time sleep. the biggest one, the one that one governs the rest.

00:21:10:06 - 00:21:34:13
Unknown
You can have the best gym program, the best nutrition. And if you have sleeping like sheets, the first two don't even matter in my opinion. and I think there's a bunch of studies to back that up as well. if you, if you want to get fitter, if you want to get stronger, if you want to lose more body fat, if you want to lose more weight, if you want to look better, look younger, get more sleep.

00:21:34:15 - 00:22:07:19
Unknown
So sleep is very important. I'm gonna ask you again. What's the biggest thing that everybody gets wrong with sleep? You reckon it's. It's hard. So much. Everyone gets everything wrong. No, honestly, I would say the sleep and wake times, I think. Do you agree? Before I elaborate? Yeah. Because I think I it's it is hard for us because we have such a strict schedule.

00:22:07:19 - 00:22:29:29
Unknown
So it's hard for us to remember what it is that makes sleep poor or what it is that the general population does. And I think it is that most people Monday to Friday, almost every Monday to Thursday, go to bed and get up at roughly the same time. And then Friday, Saturday, Sunday, people generally will stay up late up because of social things.

00:22:29:29 - 00:22:53:21
Unknown
Sure, we do that too, and they'll sleep even longer. And I think that I know that, changing your sleep schedule like this is it's horrendous for your body clock. You want to, as best you can, keep your sleep schedule. So the time you go to bed and the time that you wake up the same seven days a week, 365 days a year as best you can.

00:22:53:28 - 00:23:22:04
Unknown
Because when you do that, your body is expecting when to go to sleep and is expecting when to wake up. So that means that throughout the night it can have a more consistent sleep schedule as well. Like you can go through the, I'm lacking the word that I really need right now to really make this hit home, but it goes through the the right cycles hourly at night as well.

00:23:22:04 - 00:23:44:13
Unknown
So if you push back your bedtime, then it doesn't immediately go into the same sort of cycle as it does if you go to sleep. So you go to sleep at 8:00 every night, and then tonight you decide to go to sleep at ten. It has already missed that the first phase that it normally goes through because its internal clock has been moved.

00:23:44:16 - 00:24:14:08
Unknown
So just something so small as that can really affect, like the quality of sleep that you get, which obviously then leads on to your ability to recover from the gym. that was a rant, but does that make sense? Yeah, definitely. And one thing with that is people don't give it long enough. Like you said, all it takes is one night of going to bed later to throw that whole system out, and then people trying to improve their sleep will go, well, okay, I'm going to go to bed at 9:00 every night and I do it for one night.

00:24:14:08 - 00:24:36:26
Unknown
Wake up next morning. I didn't work. I feel tired and it's like, well, it's going to take a few probably more than a few nights to get that rhythm back in. And that includes the weekend. Yeah. So you can't just go, oh, I did it Monday, Friday. But then the weekend I said up to one I am, because if you do that, then you are asking your body to change its clock again come Monday.

00:24:36:26 - 00:24:55:20
Unknown
So then you're going to feel even worse on Monday because your body's like, hang on, I thought we were changing the sleep schedule to this and now we're going back to this. Give me a couple of days to get used to it. And then you repeat the cycle. Yeah, forever and ever. And then you never really find that good place where your sleep schedule feels good.

00:24:55:20 - 00:25:14:05
Unknown
Like we automatically wake up at 530 at the latest now, like I'm just awake. I don't know why. Why, no, why? Because my my body clock is like, this is when we get up, we're getting up. So. And I was going to say that for everybody out there going, but I want to go out in the weekend. Yeah, definitely go out and do stuff.

00:25:14:05 - 00:25:33:12
Unknown
But try and keep the wake up times the same. Yeah. True. Like, you know obviously control the sleep. Going to bed time the best you can but wake up at the same time. It just give like going back into the next night. It's just going to give that circadian rhythm, the best chance of, you know, sticking with it.

00:25:33:20 - 00:25:56:14
Unknown
And if you need it, just have a nap. I mean, I don't like naps, but Jack does. That's a good. the one thing I was going to say is screens in the bedroom. I don't know how many clients of mine still have their phones or TVs in their bedroom or that or laptops or do work, and it's just like all screens out of the bedroom, and I know somebody's going to be out there.

00:25:56:14 - 00:26:15:08
Unknown
What if I get an emergency call during the night and when was the last time you had an emergency call during the night? Like, obviously, yes. If something's going on in your life where you, you know, a friend or family is going through something and you need to yeah, obviously keep your phone on you in that, in that circumstances.

00:26:15:08 - 00:26:37:26
Unknown
But I'd say 99% of the listeners don't have those circumstances going on. But also, if that is the circumstance, you can still have your phone on ringer and put it like literally put it next to the door or outside the door or on the floor somewhere like that isn't under your pillow. You know what I mean? it's a crazy habit to break, and it is.

00:26:37:26 - 00:26:58:23
Unknown
And a lot. I don't think that's going to be easy getting your phone out of the room, but just try it. Give it a go. It makes a huge difference. And definitely no TV's in the bedroom. It's like what I think often people that have phones or screens in the bedroom are also the same people that say, I struggle for sleep or I struggle to sleep well.

00:26:58:25 - 00:27:19:07
Unknown
And that's because if you have your phone in the bed or the TV in the bed, your brain associates that with being entertained. So if you're lying there trying to go to sleep, your brain's like, well, this is where we get entertained. Why aren't you entertaining me? Where is the entertainment? Come on, get it. So if you have it like environment means a lot to our brain.

00:27:19:07 - 00:27:53:10
Unknown
Like wherever you do. The thing is where your brain associates you always doing the thing with. So if you can always just scroll on your phone in one spot of your house, you're less likely to scroll in other spots of your house. Because when you go there, you know that's where you do that thing, right? So yeah, I think those people, if you are trying to stop having a screen in the room and like, say, the first night, you leave your phone out in the kitchen and you go to bed and you're like, I can't sleep, get up, go out into the kitchen, scroll for a bit, and then if you need to, and then

00:27:53:10 - 00:28:20:02
Unknown
come back because it's going to take a while for you to retrain your brain to. The bed is not where we go on social media. but it's worth it. Yeah. And we could carry on about sleep all day. There's a lot of we've done a few episodes on sleep, so if you are new here and you're like, okay, well obviously sleep is very important and it is, go back and listen to a few of our sleep episodes.

00:28:20:04 - 00:28:51:26
Unknown
maybe we need to do a refreshed one. Yeah, we'll put that on the cards, do a refreshed sleep episode. but yeah, if I think if you just search on whatever platform you're on listening or watching, you can just put in situ and sleep and an episode should come up. Cool. This episode was basically just me wanting to have a rant about those people that think that they're going to die in the gym and live or die by lifting weights, and you not as long as you follow everything we just said.

00:28:51:29 - 00:29:17:22
Unknown
And if you know somebody that is one of those people, please send them this episode because podcasts generally go from word of mouth, whether it's on YouTube or on a podcast platform. We do appreciate every single one of you sharing, commenting, liking, subscribing, following anything else you can. That's the thing to support this episode at this show. so yeah, again, a big thanks to everybody that has been doing that.

00:29:17:22 - 00:29:25:21
Unknown
We appreciate your time and you being here with this. We'll talk to you all in the next episode. Bye.