 The next question is from Amanda Medekely. What's a good way to balance cardio and running with the Maps Anywhere program? Well, it depends on your goals. You know, I'm figuring this out for myself right now, again, this is something I constantly have to relearn, but because we're, you know, because our jobs involve sitting all day, so what we do now is we either sit in front of a mic, stand in front of a camera, or work on the internet, which involves no activity, I track my steps, and I could honestly, especially now that we're kind of self-sufficient. Well, we did that in anywhere, right, Doug? That's done in anywhere. Yes, yes. We gave step goals, right? Yeah, yeah. We did, so that's where I was going. So what I'm figuring out for myself is that, wow, I get no steps every single day, so now I've made my goal to get about eight to 12,000 steps a day. Well, here's what I've noticed when I've done that. Yes, I've increased my need and I've increased my activity. I'm actually getting better results with my resistance training. And the reason why I'm making that argument is because sometimes I think people think we mean to say, no cardio whatsoever, because all cardio reduces muscle gains. That's not true. If it improves your health, it will probably give you a better ability to build muscle. The way that cardio gets in the way is when the cardio becomes so dominant that you're always constantly training endurance, in which case you have competing strength or endurance, and your body will give you a little bit of each, but not a lot of either one. Yeah, that's why I like the activity and monitoring activity. It's just like, it's something that, yeah, you can throw cardio in there and it could be a form of cardio, but at the same time, it's about the total amount. So the amount that you're moving throughout the day is important. It's making sure that you're getting all that, that energy expenditure, and you're able to monitor your fat, you're able to keep nice and active, get everything out of the systems working correctly. So it is a vital part to it, in terms of having intensity, the intensity, once we ramp that up, can kind of take over then that signal of strength that we're trying to promote. Well, there's two types of ways that I recommend this, and it would be based off of how this person falls. So if you're somebody who wants to do cardio or is doing cardio because of the relief that it gives you stress-wise, and it's a great time, you enjoy it, it's very relaxing for you, your energy goes up when you go for a nice run or what like that, then I mean, program it as accordingly. I mean, if you enjoy doing it and it's therapeutic for you and it gets you moving and you enjoy doing it, then by all means, do it how you like. If you're somebody who's coming to me and say you wanna do cardio because you wanna maximize burning body fat, totally different. And that, if you're asking me like that, I would handle you the same way I handle all the competitors. So anytime I train a competitor, obviously, out of all the clients I've ever trained, it's the most important word is dialed as we can be and maximizing fat burn and muscle building. So everything that we do is very methodical and that includes how do we include cardio? And so if you're being coached by me and you wanna maximize body fat loss, I'm not gonna just say, oh, we go do 30 minutes a day of cardio, generic like that. What I make all my clients do is we need to know where your baseline is of movement, like Sal is alluding to with steps. Okay, so you on an average day, you only step six to 8,000 steps. So the way I start to prescribe cardio or movement, I prescribe movement first, okay, you're six to 8,000. Now I want you to get eight to 10,000 steps every single day, don't let it be less than that. And I inch them up through steps and movement. Now eventually, if you stay consistent with that, like I would if someone's been coaching with me for months and months, getting ready for a show, is I got them at six or 8,000 steps. Eventually, I've worked them up week over week over week to where they're doing like 20,000 steps in a day. Now when you're getting 20,000 steps in a day, to do that in walks can get really challenging. To only, if like if you, especially if you have a sedentary job, you sit down or you're on the computer, you're at home because of this shelter in place. If I told Sal right now, Sal would get 20,000 steps. I'd have to go on like six or seven, 30 minute walks or longer. Which would be really tough to do. It would be much easier for him to go for an hour run to get those steps. So that's how I would prescribe to clients is let's just keep increasing the steps until you have a really hard time getting those walks in and now it's becoming challenging just time consuming wise. Now I say, okay, go ahead and add a 30 minute run in there to accomplish those steps. So we still follow kind of the step rule, but now I'm allowing you to use more cardiovascular training to get to it because obviously if you walk to 10,000 steps, it takes a lot longer if you run to 10,000 steps, significantly faster if you run it. So that's how I start to introduce the higher intensity cardio is actually through steps. And by doing that, you'll see one, if you're lift totally strength training, you're doing anywhere or one of our programs, you're gonna see the benefits from the lifting as you're progressing, you're moving more so you're gonna see calorie expenditure so you should see body fat reduce. You're not sending a signal to the body that you're primarily doing cardio and it's not beneficial to have muscle on it, you're just walking. So we don't wanna start really running until later on. And that's how I recommend someone who's trying to maximize body fat loss. It's different than someone who's doing it for health. Perfect advice. And by the way, I keep getting DMs on this. Maps anywhere, yes, it's still half off. We still have it half off, the code is white 50. So if that's something you're interested in, you don't have to DM me, it's still going on, just use that code and you'll get the 50% off.