 Hey, I'm here with James Steele after his talk at the 21 convention. Love your speech. Thanks, Robbie Can you give the viewers a quick synopsis of what you covered? Yeah, basically just had a paper published with my colleagues and Doug McGuff, past speaker here and Essentially, it was a synthesis of that. It was titled there's no such thing as cardio and just try to sort of present the evidence that resistance training of a high intensity is just as effective as cardiovascular or traditional cardio training Improving cardiovascular fitness and the physiological adaptations that are conducive to that. So it's trying to get people to realize Don't need to go out running miles and miles and miles You can do that since it was just a training if your goals improve cardiovascular fitness. Great So what do you like about the 21 convention? What made you want to come speak here? What I really like about the 21 convention is is the holistic approach that it provides and the idea that It's really about making more of yourself It's about coming to the convention with the goal of improving your life You know thinking about your own self-interest Looking at the aspects that you feel need improvement taking various different transferable skills and ideas from different talks and Working out thinking about how you can apply those to your own life to improve it. Awesome And would you endorse the 21 convention? Yeah, I absolutely endorse the 21 convention. It's Glad to be in this year, and I'm hoping I'll be here again next year. Awesome. Cool