 All right y'all, so let's talk about some fitness. So we already talked about drinking your ketones, sandwiching between your celebratory meals, your fun, your parties, have one before, one after, next three days you're going to increase by one serving. All right. We also talked about nutrition. On the days that you're not having celebration, crunch those carbs down more, go less carbs on those days, give yourself like a bank that you can kind of, you can bank it more on those other days that you're going to have some fun. Also reboot with us in December. Make sure you reboot with us. It's going to be really, really important that you can even reboot an extra time in December if you want to give an extra banking of some extra carbs that you can allow yourself to have on those days of freedom and flexibility. Remember, we're talking about maximizing fat loss through this journey. But I want to talk about exercise. So this is my secret around this, is that it's the winter season, it's the holiday season and you don't have to be a fitness freak or fitness fanatic or fitness guru. You don't have to be, you can, moms, dads, it can be anybody. What I want you to do is I want you to add five or add 10. That's it. Just add five or add 10. If you're currently at zero, add five or add 10. Exercise a little bit more. It's kind of like, it's like I said, you're giving yourself, you're increasing your bank account to draw out, meaning that you're giving yourself more flexibility from your celebratory days to keep the carb levels down so you're going to deplete your system out. What I mean by that is, is that if you go to the gym for an hour, add five minutes. If you go ride your bike for 20 minutes, add five minutes. You're going for a walk, add five minutes. You can even add 10. So just add five, add 10. Don't go overboard. Don't go crazy. If you're right now, you're at zero, go add five. Go five minutes of walking, five minutes of stairs, or 10 minutes of walking, 10 minutes of stairs every single day. But make it mindful, meaning that you're purposely going out to move your body. Not just I walk further from the shopping cart or from the grocery store to the car. That's great. Do that, but be mindful that actually add five or add 10. So this is the time to become more active and it's going to create a, not only a pattern for you to be able to prepare for next year. So you're moving into the year way more ahead of the game, moving your body. But it's also going to allow you to keep your carbs down, depleted out so that when the celebratory days happen, you're going to keep the carbs, the carbs are going to come off your system really fast. So if you have a day that you have 200 grams of carbs, you have a buffer between your ketones, one before, one after, you're eating low carb other times. Well guess what? Those extra five or 10 minutes for the next three, four days after, you're going to just basically deplete those carbs down and you're going to right go back right into massive fat loss and fat burning mode. And so it's a simple trick, simple, simple, simple, and that's a secret. So y'all happy holidays, if you can't see my shirt, happy holidays, truly, truly honored to serve you all and happy 2020 holidays and it's going to be an epic 2021, y'all. So let's start right now. Cheers.