In the Grand Scheme Of Fitness With Justin and Ethan
Welcome to "Coach's Corner with Justin and Ethan," where your health and fitness journey gets a simplified makeover! Join Justin and Ethan, two seasoned coaches with a combined 30 years of experience, as they navigate the labyrinth of health and fitness, unraveling myths from facts to guide you towards success.
In each episode, we dive headfirst into the vast world of well-being, shedding light on weight loss, dissecting diet fads, exploring diverse workout styles, and fine-tuning the often overlooked aspect of mindset. Our mission is to demystify the complexities surrounding health, making your journey not only effective but enjoyable.
Get ready for a lively and informative conversation that feels like a chat with your favorite fitness buddies. Justin and Ethan draw upon their extensive experience, sharing real-life stories from working with thousands of clients. No stone is left unturned as they break down what really works and what's just another fitness fad.
Whether you're a fitness enthusiast or a beginner taking the first steps toward a healthier lifestyle, "Coache's Corner" is your go-to source for practical insights, debunking myths, and embracing the joy of the journey. Tune in for a fun and engaging exploration of the truth behind health and fitness, and let Justin and Ethan be your trusted guides to a healthier, happier you!
In the Grand Scheme Of Fitness With Justin and Ethan
Consistency, Not Chaos: The Smart Way to Train
Join us as we navigate the evolving landscape of fitness in this engaging episode, now renamed “In the Grand Scheme of Fitness.” Justin and Ethan delve into the pressing question: how much variation does one truly need in their exercise routine? As former gym owners, they share firsthand experiences that highlight the importance of staying grounded in effective training principles.
The discussion revolves around the complexities of exercise variation and the risks that come with random workout routines often found in boot camps and group classes. With real-life examples showcasing the impact on individuals' safety and overall progress, listeners will learn why a mix of intentional variation and consistency is crucial for achieving fitness goals. By understanding the balance between creativity and structure, you can better harness the power of progressive overload, which pushes your body to adapt and grow stronger over time.
Eager to find that sweet spot in your fitness regimen? This episode is packed with insights that will reshape how you perceive workout variety. Tune in to gain clarity on the difference between being “randomly fit” and progressively strong! Don't forget to subscribe and share your thoughts with us—how do you find balance in your workouts?
how much variation does one need in their exercise and fitness routine? Welcome to episode 50 of the formerly titled podcast Coach's Corner with Justin Ethan. But we're going to do something different for 2025. Coach's corner with justin ethan was always kind of like a placeholder for our, for our show, but we we decided to rename and we're going to be calling this show from here on out um in the grand scheme of fitness, so this title will be in the grand scheme of fitness with justin and ethan. And the reason why we did this, I think, is because, um, it tends to be that we talk a lot of our own personal anecdotes and just trying to distill down some of the complexities of um, exercise and fitness and just a better lifestyle in general, down to like just its basics and so fat exactly and so anyway.
Speaker 1:So I feel like, in the grand scheme, of fitness is an appropriate new name for what we are doing here. But today, folks, we're gonna be talking about how much variation does one need in their exercise and fitness routine. Remember when we opened up CrossFit Gym in 2013,? It was all about like constantly varied, functional, movements.
Speaker 1:And there is a movement and there still is a huge cohort of people who live and breathe this. But I think it's like now that's all kind of settled and consolidated and it's all evened out. We realize, like you know, there is a downside to too much variation in your training absolutely uh, and in fact progressive overload is almost the antithesis of variation in a lot of ways in some, yeah, in some, capacity, I think.
Speaker 2:Even within the crossfit realm, I realized that there was still a library of movements, that primarily, everything was built off of those movements with the nine foundational. Yeah, the nine foundational movements and depending on what jimmy went to and what they chose to include. But even then it's like those movements were varied and their weight rep scheme, but it was almost always some form of squatting pressing right and so even there, there was still a little hopper basket of movements that were returned to over and over again.
Speaker 1:Yeah, you know and I think and then you know, just continuing on like the crossfit tip that if you were a good gym and you actually programmed your workouts, then you could take those nine foundational movements through a shoulder press, your back squat, your deadlift, your front squat, your clean and jerk, all the nine foundational movements of crossfit, and you can create progression. Absolutely. You know, if, like what we used to do is we would have the, we would do like monthly cycles, so the month, this month it's like squat progressions, the next month would be bench press progressions, we would still be doing all the different stuff. It's just the first half of the class was always like some sort of a strength progression.
Speaker 1:But a lot of gyms don't do that, not even just CrossFit gyms. You know, we're talking like just your typical morning boot camp class or just people who just don't really understand fitness and exercise science. They're just like they just kind of go to the gym and they're like, oh, I don't know, yesterday I did this, I guess today I'll do this. Yeah, you know, and it's just, every time you go it's just something different, yep, and there's listen better than nothing. But you know, if the goal is to improve, which it likely is, then I think the variation can be can have a double-edged sword in a way.
Speaker 2:Absolutely, absolutely and without question.
Speaker 2:I think variability offers kind of novelty, and novelty is something that can ask the body to change.
Speaker 2:So, without question, if you've only done the same bench press routine rep scheme for five years, there's going to become a plateau of you know your adaptations to it. Because, yeah, as arnold used to say, your body knows what's coming, your muscles you know you're going to warm up with 135 and then you're going to do it to 225, and so I think there is some truth to that. But to your point, it is a double-edged sword to without the opportunity for your body to dive into the adaptations, which is again, again, like you said, progressive overload, just repeating the thing, seeing improvements, repeating within those new improvements, then you kind of are missing out on a lot. I know for me in times of my life that when I was not training with the program and doing a bunch of cool stuff and definitely being fit, that when I would commit to a program, even if included novel movements, but just continue to do the same thing and got better at those things, that I would see much faster progress For sure.
Speaker 1:I think that, like if you're just starting out with fitness, like there's almost like a badge of honor for, like I do something different every time I go to a gym. I remember I used to have a client back in the day when I was doing a lot of in-person stuff and he would brag about me as his trainer, Cause he's like man, I've been coming here for a year and every time I see you, we do something different. And he thought that was there. He found value in that Right, and at the time I wasn't that great anyways, as a trainer. I was just like, yeah, look at how, look at my repertoire, you know Right, right, like I got all the tricks.
Speaker 1:But then, you know, as I got smarter and older, I was like, ooh, that's not a good thing. That just means I was making shit up as we go, just making up random ass movements that actually had no impact on his fitness, it was just killing time. But he didn't know any better, and so it's like a perfect combo, because he didn't none the wiser and it just made me look good. But but you know, now it's like you know, I think if you're new at fitness, it you can.
Speaker 1:You can misperceive value in variation yeah, but then if you are serious about it, you want, you need to hunker down with a series of cluster of exercises, a group of exercises, and just do them for six to eight weeks with the focus on adding more weight, adding more reps or adding more sets each week, just even increasing your movement quality.
Speaker 2:Yeah, I mean, you know, but just, or just even increasing your movement quality. Yeah, I mean, you know, but just some form of improvement increasing your range of motion in a squat or just increasing yeah, that's progression for sure.
Speaker 1:Yeah, just any type of progression.
Speaker 2:I think that even if you include a variation in your training protocol, that the thing is you have to repeat it. You have to if you want to do agility drills, if we're going to use that example that we were talking about. Or, if you want to incorporate a particular kind of mobility work, you know doing FRC and cars and rails and pails and all those things that they coined.
Speaker 1:You guys all know what that means.
Speaker 2:Of course, yeah, just all these very knick-knack, paddywhack mobility things.
Speaker 2:I just think, no matter what, it is that being having a roadmap, starting in an appropriate place and repeating that exercise.
Speaker 2:So even if it is something new, like even if you were like I want to learn to sprint, and you start sprinting with a trainer and they're teaching you how to sprint, like to just do sprint work for one workout isn't going to really have the benefit, whereas if you had that goal in mind for just you were curious or you have whatever reason to then spend some type of time where you repeat the exercises, repeat the form, actually learn it and doing it in a way that's both safe and then gives you the actual benefit of the repeated, you know, interaction with it and I think that, like, like one concept that I kind of had epiphany on when were when we used to own the gym, is is variety doesn't mean random, and I think that it can be misunderstood as just like random, just like like the hopper wheel kind of idea, just like we're just going to pull something out of the hopper and just so, it's this workout today.
Speaker 1:Yeah, it doesn't need to be that way. Um, variety, uh, can be intentional, yeah, and variation can be intentional, and so a good example would be like, okay, let's just say we're doing a strength training routine and there's like the core movement of, let's just say, a bench press just for simple analogy where every week we do four sets of bench press and we're going to either improve we're going to every single week we're going to either increase we're going to every single week we're going to either increase reps or we're going to increase the weight, but we're doing four sets of bench press every Monday for eight weeks. Ok, so that's like the starting point, not not a lot of variation there. However, what we could do then is each week there is a burnout superset of a different chest exercise after the four sets, and that could be your intentional variation.
Speaker 1:So, for example, week one, we do our four sets of bench press and then we just do as many push-ups as we can do in a minute afterwards, right, like a finisher. Then week two, maybe it's then we just do, you know, 30 cable flies afterwards as a finisher. Then week three. It's dip, you know. So there could be like supplemental accessory work that's like a finisher to your core. That could create some variation. But it's intentional.
Speaker 2:Yeah, 100%. You can even do pre-fatigue in the same idea, right Like pre-fatigue your triceps, so that when you get to the bench they're wiped out.
Speaker 1:Especially if you have shoulder issues.
Speaker 2:That's a great come into play more or something. So yeah, and I think variation is it, but I to the example should we tell the story that sparked? Yeah, yeah for sure.
Speaker 1:So like, um, one of tanya's friends time my wife, uh they, she goes to a boot camp in the morning and for her that just makes sense like a 6 am kind of just a classic just you know calisthenics, you know, you know a bunch of huffing and puffing.
Speaker 1:Huffing and puffing lightweight, sub-maximal, high rep stuff. But it's fitness and it's boot camp and I'm all and I'm all listen like we've talked about a million times in this show anything is better than nothing. I'm all for movement. If that gets you going and you can be consistent with it, you're all. We're all going to live to be super healthy along a long, healthy life. If you can just commit to something anyways, whatever. But the boot camp it every morning is a different teacher. Some teachers are better than others and there's this one lady in particular who just clearly is just like a, just just has no real concept of you know what's going on, and she had them do at the end of the workout as the finisher.
Speaker 1:That's the finisher, too like a minute of lateral jumps over a kettlebell. So you put the kettlebell up. So it's what's? Eight inches off the ground he's 10 inches and so after. These are just regular people. These aren't athletes. They're not training for something in particular.
Speaker 2:Yeah, they're just there to just be healthy. It could be out of shape. This could be their first class.
Speaker 1:So yeah, exactly, weight on the range of fitness is all over the place and she had him do a lateral jump for a minute over the kettlebell. This guess what? Like? Like this girl hit the kettlebell, fell like twisted her ankle. Now she's out for a week, you know, at least I'm sure. And uh, that's really kind of what inspired this new name change for the show, because what I was explaining to Tanya I was, like you know, in the grand scheme of fitness that lateral jump means nothing, like it doesn't, it's the whatever marginal benefit you're going to get. Like agility wise or athletic wise means like it's not worth the risk of having, like suzy q, accountant who works out twice a week, right, her legs are like cinder blocks because she just did squats for an hour. And I'll try to do lateral jumps over an eight inch cut, like that's just so stupid right and it's like what's the intent is it?
Speaker 2:is it like a cardiovascular, like hit training style, like what you know? If? What is the is? If the intent is to just burn out the engine at the end of a workout, you could have people do mountain climbers and like quarter jump squats, high knees yeah, you know, and do things that would be much less risk-oriented. But then, achieve the same success.
Speaker 2:And so, if it's not about being agile which, let me tell you, lateral hops over an object is quite a movement For sure, and especially for a minute straight, repeatedly After a whole hour of lunges and squats and deadlifts and so maybe that's why she was like, oh, that's going to be a lot, this will get them, but there's lots of ways to do a lot and I think, if the intent is to, just because even there's a, I understand there's kind of like a psycho-emotional aspect to like a burnout at the end of a workout.
Speaker 2:For sure, yeah, you feel like a cathartic moment yeah like you do a strength training and all of a sudden your heart rate's puffing. You're like, oh, why did I do that? I feel great. I mean, even with my clients today, we kind of we're breaking down some movement qualities and really kind of diving into form. And you know, time was kind of taken away. And at the end of the workout I was like all right, you guys are going to do like an Igo Ugo, some slam balls, great, you know, get their heart rate up, Get the benefit of an elevated heart rate, get that like little satisfaction.
Speaker 1:Take a few minutes to do that, but that's smart though, because think about it, Like Igo, like it's, that's classic interval training, yeah, and that's, and it's just so much better because there is a, there is a strength fatigue ratio we have to manage absolutely. And if, if it's all just fatigue, then form and strength just just plummets and you look like a wet noodle, yeah, and then injuries up, up, up, coming up, next, you know, and so it's like, well, especially, the movement of a slam ball to me is a very effective movement where you can.
Speaker 2:You can output as much as you want, you can throw that ball as hard as you want, but fundamentally it's a very safe movement.
Speaker 1:Right, you know it uses the whole body, but it's pretty straightforward, there's not a lot of risk involved, and so yeah, and it's like I go, you go means that like, okay, you do 20 reps, that means I reps, that means I get to rest for 20 30 seconds, not a huge rest heart rate's elevated but just enough to sort of like rebalance that strength, fatigue rate, stimulus fatigue ratio. So when you do go now, you can actually go harder, yeah, with better form, and that's the skill set that is going to benefit you long term, versus just destroying yourself by going like a minute straight and by the last 15 seconds you look like a train wreck because your body is just so systemically fatigued there's no control to do that.
Speaker 2:That would just be crushing at the end of a workout, and it's to the point of the risk of using that movement alone, which I think most people's ankles and like just leg chains aren't adapted for that metric sort of springing up.
Speaker 1:The plyometrics are extremely demanding Like.
Speaker 2:So you know, there's supposed to always be an order in which you do exercises in the textbook fashion of things, and the general idea is that you always start with, like, the biggest, most intense movements first. So if you had deadlifts in a workout, you wouldn't do all your hamstring curls and your accessory work before the deadlift because your nervous system is going to be fatigued and all that kind of idea. And so in the classic textbook sense, you start with the biggest, most demanding movements and you move in.
Speaker 2:If you you would do generally, unless there's other way you do your pull-ups and your back work before your bicep work in a general idea that's the general idea, and I think especially more towards athletic training and then with athletes yeah, if you're not going for aesthetics, if it's just performance and output, that makes sense. And so plyometrics was always put first. You do a warmup because plyometrics are so demanding, they have complete power output.
Speaker 1:They're so demanding on the joints and the tissues that you would never do them in a fatigued state so you wouldn't do squats and jump lunges for an hour and then finish everybody off with 90 seconds of lateral jumps over a kettlebell.
Speaker 2:Only if you're running the best boot camp around. Yeah right, and so I think it is so.
Speaker 2:I think what we're kind of trying to get at with this is that and I think it could even be applied to diet is that variability and or randomness can be the shiny apple or the shiny coin like so many things we've talked about, and that there's a time and a place for variability, there's a time and a place for pursuing new movements and new modalities, but that just chucking a deck of cards on the floor and oh Ace of.
Speaker 2:Spades came up. We're doing this today kind of an idea isn't necessarily going to be of benefit and that what it really comes down to is being consistent, fundamentally right and, in this capacity, I think, being consistent one with certain exercises so that you get the benefit of them, you get the adaptation, you get to live out of that adaptation and climb the ladder, but also just consistency in your ability to work out and show up and in this case, this ankle injury, depending on how severe it is might be three weeks, especially a boot camp situation, like if you can't, like it's, it's not like you're doing a strength training routine where if you rolled your ankle you can work around it and just, I mean, you're just shown up to a boot camp where you don't really have much, uh, you know, say in the matter, if your ankle's all fucked up, you're, you're out, you know, that's it for a week or two, you know.
Speaker 1:And so on the one end of the spectrum, you know, we have like like constantly varied, random stuff like we just talked about on the other end of the spectrum we have what we would call like just the law of accommodation, where you've only ever done the exact same workout over and over again and your and your body is actually so, um, accommodated and adapted to that that you actually start to decline your fitness.
Speaker 1:So a good example of that end of the spectrum would be like you run a one mile every morning. So it's like you're like in the beginning. That mile destroys you. Your ankles and calves are sore. For a week you're out of breath. You can't even run the mile. You have to stop like five times. After a month you're running it no problem. After a year it's just like barely even out of breath now.
Speaker 1:And then what ends up happening is a law of accommodation says that we actually start to become less fit. We've adapted so much to the one thing that we've done that we actually can start to lose fitness and gain body fat again and sort of decline, even though we are moving. So you don't. I think we want to avoid both extremes. Like don't just get stuck in the same exact bench press routine that you've only ever done 135 pound bench press for three sets of 10 yeah, you know, that's all you've ever done for your chest is like, actually, the law of accommodation would state that you'll actually start to decline after your body. Uh, acclimates, um.
Speaker 1:Another end of the spectrum, you have the constantly varied, always random, which has its own risks. If I were to choose, I'd say probably the constantly varied, always random one would probably be better. But I think that the answer is probably just backing off into the middle somewhere where, like as usual, yeah, you know, you take six to eight weeks. You pick your exercises, you pick your, you, you create your program essentially, and then in that chunk of time six to eight weeks, every single week you're trying to progress, like we talked about earlier adding more weight, adding more reps, adding more sets, more range of motion, like whatever the progression objective is.
Speaker 1:And then, after the six or eight weeks are over, you re-scramble, rearrange new exercises, new modalities, new sets, new rep ranges, all the good stuff, and you create another six to eight week massive cycle and then you progress with that six to eight week mesocycle. And then you progress with that. And if you want to put on muscle and you want to get stronger and you want to just connect with your body, yeah, and create that mind muscle connection. Don't bounce around so much. Hunker down with a set of exercises that you can progress on for that six to eight week period and then and then just create some variety after that. But look, think of variety more of a meso cycle of like six to eight weeks versus a daily cycle absolutely, and it's also, I think, true that, like you know, it's not that say that circuit training, which you know, I would put most boot camps into some form of circuit training.
Speaker 2:I think circuit training is a perfectly fine workout, but then the exercise selection within I think still has to have some type of like sound methodology in there yeah you know, and the to just avoid injury, which I think is probably one of the biggest things to think about when exercising, especially if you're new yeah, you're not necessarily a hyper committed individual is is just something to really consider, because I know it's like when I get an injury, it's the worst, and then they stick with you, they live inside of you forever. It's waiting, lurking, to come back.
Speaker 1:And I think just that it's not to say that boot camps are bad, but that just doing a completely random exercise with potential high risks within them at every time has is just not necessarily worth it, and then that person could have maybe just done 10 000 steps that day and it might have been a better thing, especially, yeah, not coming away with an injury and I think that, like also, if you are a person that you're not quite at a place where you want to like do your own programming and you still want to um defer, to like a coach, like a class like I agree, there are some really wonderful classes but also just like, be okay with with saying no to certain things, like I tell tanya all the time I'm like she tweaked her back because they had her in a, um, a v-sit where she was kind of bouncing her tailbones with one of those like viper tubes overhead.
Speaker 1:Oh yeah, going like like lateral, lateral like, and so guess what she like tweaked her lower back and I was, like you know, babe, like just tell them no, just say hey, not gonna do that, like you know keep it close, yeah do something a little bit more like, like, sustainable. But being okay to just say hey, this one kind of gives, makes me feel a little strange. I'd rather just like do lateral jumps in the ground without anything underneath my feet, but um well.
Speaker 2:That's just so interesting because I feel like that that sounds like a badass move if you were fit enough to do it right away. But and I think that's one of the pitfalls is that in these kind of randomized situations, these boot camps, these classes is that there's this perception of the craziest, gnarliest, hardest thing is the best thing, and in some capacities there's a part of my brain that says well, like yes, if you are capable, you are super fit. Doing really badass, gnarly, crazy movements could make you super badass and gnarly in a physical sense If you are ready for it, if you are kinesthetically and your movement quality is good, you know yourself well and you're ready for that kind of thing. But at the same time, most people don't need that, most people aren't going to benefit from that, and I think it's like that's kind of what I think we're really trying to get at is like doing this crazy, badass calisthenic exercise you saw online of benefit. Maybe, depending on who, who you are, could it make you like a super beast.
Speaker 1:Maybe, depending on where you are on your journey. Will you have osteoarthritis in your? Late 30s probably, maybe, you know, I think it just depends on that.
Speaker 2:In the grand scheme of fitness, most of that isn't necessary, yeah, and for some people it might be their path, but I think those people are going to be the exception, not the rule, and I think those individuals that are in a place that are capable and going to benefit from those exercises are probably the people that are thinking of them or coming up with them, and they will know it, versus kind of being in a kind of a receiving end from coaching and just being asked to do things that are really intense and extreme for the perceived notion that they're really hard and therefore really beneficial, when most of the time I don't want to say it again, I was almost going to say it again In the grand scheme of things, it's just really not the case, and I think that's the idea that I think we're trying to drive home.
Speaker 1:When we look at like barring sort of like barring athletes, because we like that's we see on instagram we'll see a reel of like a football player like doing these crazy agility drills. That is his life yeah, that is four or five hours a day. That's all they do. For most folks who like have a day job and work out for an hour three times a week, like don't try to do these crazy plyometric uh you know explosive exercises, you're just gonna fucking hurt yourself.
Speaker 2:Most people see on instagram, even if they're not like a paid athlete or an athlete in the sense that they dedicate their life to what they're doing, and you're seeing kind of this upper echelon, high percentile expression of what the body can do because of their dedication to it and that, like you said, most people are working out a few hours a week, yeah, not three hours a day every day.
Speaker 1:There's 17 years, you know and also, like you know, most people at at a super high level. It's pretty much the same basic routine with slight variations to it. So when we see a clip of a football player or whatever, doing this like crazy agility plyometric drill, they probably do that same drill every single day, yeah, and they progress by like shaving off fractions of seconds on that drill and that is their progression.
Speaker 1:And so then we see it, we try to emulate it without having done it, and we only haven't been doing it since high school, right, and so it's like, just keep in mind that, like progression kind of, is the is almost every you know strength and performance coaches objective, and so for most people that might just look like you know, adding some sets or reps to your strength training routine in the gym, but for and then on the highest level, like a top tier athlete. That might be the same breaststroke, the same agility drill, the same ladder drills, but just timing it and trying to shave off a tenth of a second because that is their progression, rotating their thumb a few degrees earlier is crazy.
Speaker 1:My new changes and so it's like keep that in perspective and look at it like whatever marginal benefit we think that this, like crazy routine of all this variation may have. A means nothing if we're not consistent, because that's what most people struggle with, and b means nothing if we end up getting injured from it, because if you're over 30, man injury prevention is the number one objective number one.
Speaker 2:I mean, if you tweak that shoulder.
Speaker 1:You're battling that tweak shoulder for months it's crazy how long.
Speaker 2:I mean I was just demonstrating a jefferson curl which is basically like a forward folding stretch with a little bit of weight, you know, kind of like a hamstring stretch with with weight and I was cold and, like you know, it's not I wouldn't call it an injury, but and it wasn't even a heavy weight, but like yeah, there's just like one muscle in my back. I was like nah, bro, I'm not down.
Speaker 1:And it wasn't like I was taken out, I didn't throw my back out, but it's just the the, the fragility because now for the you might still be able to work your legs out for the next couple of weeks, but you're gonna have to really tone it down it's just so you don't tweak it.
Speaker 1:And so then that just just you think about over the course of a year, how much that sets you back in your progressions. You know, like I was saying, like I did, uh, I had the knee injury from volleyball and then I had another knee injury from jujitsu the following year. So there was a solid year that my right knee the same knee had sustained back-to-back injuries that lasted an entire year, and so I was barely doing air squats and body weight lunges. For almost a year I couldn't even really handle any weight. And now that I'm not doing any like impact sports like that, I feel good again and I'm like load up the squat rack and I'm like man, I missed out an entire year of like solid leg training because I was battling these injuries, and so it's just like maybe you've had your own injuries, maybe you haven't. Just like you know, heed our advice on this stuff. Like you know, not train hard, but train smart.
Speaker 2:And always you know. Yeah, that's the biggest thing. Just train smart, have a progression. Yeah, if you want to do something different, that's fine. Just start from the bottom. Yeah, do it long enough that you're actually getting better at it to get the benefits.
Speaker 1:Train smart train smart Because the downside of all that variation is you do something you're just not, you just don't have the kinesthetic awareness about, and you just fuck up and hurt yourself and you're just like out and there goes all your momentum.
Speaker 2:Or you just don't get as far either. Yeah, or you put all that effort and work and you could have progressed so much farther if you just got a little simpler. So in the grand scheme of fitness.
Speaker 1:Consistency is king, turns out and so yeah, so that's always your north star. All right, that was episode 50, big 50 of uh, formerly podcast, formerly called coach's corner with justin ethan, now in the grand scheme of fitness. We will see you guys next week for another episode. Check y'all later. Bye-bye, peace.