 Welcome. I'm joined today with the Director of the 21st Century Sailor Office, Rabbi Burkhart. Ma'am, thank you for being here. Yeah, it's great to be here since you. Thank you for being here. And we're here today to talk about fitness and more specifically the changes to the PFA that have come out in a new NAV admin that is providing COs and command fitness leaders with the latest information to help their sailors prepare for the first cycle of the PFA. So Ma'am, what is the most important message that you want to give regarding these changes? The changes to cycle are significant for the Navy. It'll be the first cycle where sailors and commands are under the new graduated body composition assessment standards. And there will also be a new three-step method for calculating the BCA to include the first time ever a domino circumference measure. So sailors need to be aware of these changes and know how that they will impact their participation in the cycle. All right. So as you can see, we're in our gym right now. And so Ma'am, in terms of the NAV admin, what's one of the more important messages that is in the NAV admin? I think this NAV admin provides a lot of details that commanding officers and sailors and program managers need to be aware of. Specifically, it encourages commands to do BCA spot checks. And that is a method where the COs can make sure that sailors are staying in compliance with the body fat every day, and not just trying to meet standards twice a year. And then if sailors are not within their new graduated body fat standard, they'll have an opportunity to participate in the physical assessment program, get nutritional counseling, some weight management advice, and really encourage a lifestyle change for a culture of fitness before you reach a state where you have a BCA failure. All right. That's great. So in terms of commands and COs, do you have any tips for them moving forward? Yeah, number one, this encouraging within the command and culture of health and fitness, that's what the Navy is driving towards. And there is personal accountability, too, to be able to make sure that you are exercising every day. And the new scoring method has an opportunity where sailors can see where they are and how much it would take to move up a level. So for me, that would be personally motivating just to see three more push-ups, three more sit-ups. What would it take to move up? All right. Very interesting. Very important, too. So for the sailors who, you know, need some tips working out, I mean, I know you like to work out a lot. So you have any tips for sailors who need some tips when working out? I think the important part is to do it. Like, you know, it's one thing we know, but you have to make the time. And it's two minutes to do sit-ups, two minutes to do push-ups. You can really find that time anywhere to do your sit-ups and push-ups. And then making sure you're getting your cardio in. It's really important for overall physical health. It helps you perform better at work and just the whole lifestyle change. So I think it's not just about preparing for a test twice a year, but it's that overall culture of fitness and health. And with the new Part FQ, better assessing health risk factors and sailors who even are not within their graduated BCA standards have an opportunity to test on the physical readiness test portion, which I think is critical. We'll have more sailors testing and less sailors failing. Great. Yeah, absolutely. So anything else you'd like to add to this interview? The NAB admin has a lot of details that commands and sailors should be aware of. This is a significant opportunity in the Navy to use new graduated body fat standards, encourage a lifestyle change of culture of fitness and in health, and really strive to succeed and do the best you can at every level. So MC2 Brosnan here, we're out in Burkhart. We're up to the 21st century sailor office. Thank you. And be sure to check out the NAB admin, which provides the latest changes to the PFA.