The 10 Daily Habits that Changed My Life with Coach Micheala

Micheala Barsotti:

Hey, everyone. Welcome back to another episode of The 5% Way Podcast. Paul and I are super happy you’re here and we’re so grateful that you choose to listen to us each week. If you happen to be new here, we hope that you’ll stick around and listen to us more, and as always, if you find this episode valuable, make sure that you share it with a friend. This really helps us towards our goal of reaching more people and spreading valuable information to help all of you achieve true transformation from the inside out, so that you can show up as your best self. Before we dive into the good stuff today, I want to take a moment and celebrate some of the positives that we’re celebrating in the community and the Fundamentals Program. 

So to kick us off, I just want to shout out some of our awesome members. We had one of our members today post in the community that she’s in a diet phase, Kelly, and she saw that she had no movement on the scale and she said that in the past that would’ve really bummed her out and caused her to go right in on the ice cream or just do something to self sabotage, but instead she kept her head straight and just focused on staying the path and she’s going to keep doing what she knows to do and hope for a drop soon. I think that’s so amazing and what’s even more amazing was the community response that we had. So one of our OG members, Nicole, responded back to her, just assuring her that that’s very normal, it happens and that she sometimes goes two weeks or more before she actually sees movement. So it’s just reminding you to be consistent, but the power of community is just so strong and in our community, I can’t help but toot our horn because we definitely have a strong one.

Paul Salter:

Yeah, we absolutely do and I think I might have shared this on the podcast before, but there’s a lot of research out there. The study that comes to mind is out of, I believe, Stanford University, that really takes the time to ask women in particular how often do they feel supported when trying to change their physique, their weight, improve their relationship with their body image, their food, dieting, et cetera and the most commonly reported answers are rarely or never. So having a community completely removes feelings of despair, hopelessness and loneliness, helps you feel not alone, relatable, inspired, and ready to do what matters most, which is take massive actions toward feeling, looking and being your best. I am just so proud of what our community has grown into and just had so much joy with you celebrating our community as kind of our one year mark here. The last four weeks we’ve still been celebrating, but why not? And just thoroughly enjoying reminiscing and thinking about what we’re going to really do and year number two. 

I also want to bring to listener’s attention here that we are about to kick off our second cohort of the 5% Fundamentals Program, which is unique, different and separate than the 5% community because it’s in the 5% Fundamentals Program where we take an intensive 12 week approach to really teaching you the X’s and O’s, if you will, the fundamentals to really empower you to become your own nutrition coach and help you understand, not only how to build your own individualized nutrition plan, that is rooted in simplicity, flexibility and sustainability, but then teach you why, how, what, and when to adjust it, to achieve weight loss and then, most importantly, teach you how to do all of that to keep the weight off for good. 

So if that is something you’re interested in, this cohort will be closed, it will not be open forever with ongoing enrollment. We’re going to cap it so that Micheala and I can continue to deliver a high level of one-on-one access every step of the way and you can learn more and join today by simply clicking the link that we’ve included in our show notes.

Micheala Barsotti:

Yeah. I just want to add too, I know we’ve mentioned this before, but our group programming really is like one-on-one coaching and that’s like-

Paul Salter:

Totally.

Micheala Barsotti:

Yeah, and with the Fundamentals, especially with being a closed cohort, you get that much more attention because we do keep it small and intimate. I know in the past I’ve done group things and you kind of get lost in just being a number that joins something, but you are seen, you are heard and you are very much valued in either of our communities, which is amazing. Even our 5% community being so large, it’s still we know everyone on a first name basis and we have conversations with everybody every day. 

Paul Salter:

Yeah, that’s where when you’re in the 5% community, you get spoiled that Micheala and I open up our schedules for probably eight to 10 hours every single week to give you the opportunity to have literal one-on-one calls with us, via Zoom, via the phone, whatever your preference is. So it is truly infused with one-on-one in either direction.

Micheala Barsotti:

Definitely, one-on-one coaching with a group community support. 

Paul Salter:

Bingo.

Micheala Barsotti:

Awesome. All right. Well, as we dive into today, we are talking all about the little daily habits that changed my life and I know that sounds drastic, but it’s true. Paul and I were just chatting and we can relate that we have a lot of similar habits that we do every single day that are ingrained and that really help us be successful each day, but when I think about all the growth and success that I’ve had over the past few years, it’s really been from doing these same things over and over again, and we say it all the time, it’s those little things that you do over and over that create the big results. So whether it be physically, mentally, emotionally, this is all helping you level up to become a better person by having these habits that you do.

And everybody’s different in what they have. We were just chatting too, certain things that you do, I don’t do yet, but at the same time you have to find what those habits are for you that are going to help you show up as your best self each day. The first thing I want to say before we dive into them is just that these habits for me were built gradually over time. It’s not something that I just started doing overnight. So my best recommendation is to start with one to two habits that you want to start working on, become really consistent with them and you can keep stacking and tweaking them to make them more efficient over time. If you haven’t already, this is a good time to mention that you should listen to Episode 173, Making and Breaking Habits More Effectively because we chat all about how to make habits stick and how to ditch habits that are no longer serving you. So that is a great one to listen to if you have not.

Then second thing is, just a little disclaimer, while I am very consistent and do these things most of the time, I’m still human and I don’t beat myself up over days that I don’t execute perfectly. It happens. life gets wacky, not to mention we don’t have to do these things every single day to a habit that we do consistently. It could be three times a week, it could be five times a week or it could be daily, but that is ultimately up to you, but either way you determine what success looks like.

Paul Salter:

And one thing to add, Micheala too, I believe you’re the one who taught me is just don’t miss twice because when you miss twice, you’re starting a new habit. So just to really build off your point of like some weeks it might be six of seven days you do X, Y, and Z. Don’t beat yourself up. Just simply get back on track the very next opportunity.

Micheala Barsotti:

Definitely. I just had a coaching call this morning with one of our 5% members and she was talking about how she’s feeling a little off with a routine, has a lot on her plate and some of her habits are just, she’s not showing up the way that she wants to. And I was talking a little bit about just getting back from vacation, things have been a little off for me this week, I’m not going to lie, but I told her that I still show up every single day, even if it’s not perfect. My workouts have not been that great. I’m not going to lie there and I’ve been sleeping in almost an hour later every single morning, not proud of that, but you know what? I still get up and I still check things off my list, even if it’s not perfect and I know every day I feel like I’m getting a little bit more back to routine.

So there’s just that too, it’s like don’t give up on yourself just because things don’t feel like it’s going perfect for you. Just try every single day and eventually that habit is going to get better and better or you will become more consistent with it. So the end of the day, these habits that you do are just going to help you become to feel your best, to be your best and to help you be less stressed. That’s one of the biggest things too.

All right, let’s dive right into this list here. So the first one is a habit that I do every single day is drink 25 ounces of water first thing in the morning, and this goes without saying, being while hydrated helps with your energy levels. When we are sleeping the whole night, we wake up, we’re a bit dehydrated. So this can lead to more fatigue. Drink your water. We know that water also improves our skin, gives us mental clarity, can help with overall… If weight loss is a goal, you want to make sure you’re staying hydrated. There are many times where we mistaken dehydration, we think that we’re hungry when actually we just need more water. We could go on and on about this one, but drink your water and then I’ll also say that it just helps with gaining momentum for your overall water intake throughout the day.

Paul Salter:

Yeah, playing catch is not a fun place to be and this habit is exactly identical to mine and for those of you listening, if you’re not already doing this and you’re wondering, what does this look like? I can speak for me personally, it is one of those ugly hold my nose, kind of chug styles, just get the water down. I’m not literally holding my nose, but I’m just gulping down my 24 ounces of water. It’s not a pretty sight. The sun’s not up, it’s like 5:16 in the morning, but it just gets done.

Micheala Barsotti:

Yeah and put a big cop the night before next to your toothbrush so that you know in the morning, right after you brush your teeth, you just chug that water. If that helps be a trigger for you, it’s a good visual cue.

Number two is daily gratitude. This one I can thank Paul for, because I never did this before, starting to work with you, but it’s so important that we take time to counter blessings and appreciate what we have in the now, because it’s so easy to become so focused on all the negatives, like the current struggles that we have, what’s going wrong. So just by focusing on daily gratitude, taking a moment each morning to write down a couple of things. I write down three things every single morning that I’m grateful for and it’s that shift in perspective. And I heard this before, trade your expectations for appreciation and it was just like it’s simple, but it’s so true. Focus on the positives and just remind yourself of all that you have right now.

Paul Salter:

Yeah and I’ll add too, don’t overcomplicate it. Make it as simple as possible and if you need a framework to make this easier for you… I do the same thing. I write down three things I’m grateful for every morning, but I have a certain category for each. So the first one is something I’m grateful for in my personal life, the second one is something I’m grateful for in my work life and then the third thing is something I’m grateful for about myself. Maybe like that I got up and got a walk done this morning or whatever it may be. Sometimes it’s just like, “Wow, I really enjoyed my coffee this morning.” Sounds stupidly simple, but we’re training our subconscious to constantly scan our environment and pick out the positives rather than waste energy to trying to identify these so-called potential threats that maybe served us millions and millions of years ago, but no longer does.

Micheala Barsotti:

Yeah, definitely. Number three is daily walks. This one is another one that is just so beneficial. I preach this all the time. I personally have a step goal just because it helps me make the walks happen. For one, mental health, we know that walking improves our mental state so much. This is also a chance for you to listen to a book or listen to a podcast, call a friend, but just getting out and moving your body, there’s so many benefits to it, especially with increasing your needs. So this is like your overall activity that’s not like related to workouts and our need is what burns the most calories in a day. So if you are somebody who is looking for weight loss, or just longevity, we want to really focus on just moving your body throughout the day and dealing walks are an awesome way, low impact, that you can really do anytime, anywhere.

Paul Salter:

Yeah, they’re are great opportunity to multitask as you alluded to, phone call, podcast, audiobook, whatever it may be, but also too, there’s this ongoing weight maintenance professional study as I have deemed it, it’s really called the National Weight Control Registry that these researchers send out tons of questionnaires, host phone calls, interviews, et cetera, with these people, and there’s tens of thousands of men and women in this ongoing study that’s been around since either the late sixties or early seventies. And to join this study you have to have lost at least 32 pounds and kept it off for 12 months. On average, a participant has lost more than 60 pounds and kept it off for five years. So literally they are the weight maintenance professionals and the most popular form of exercise amongst these tens of thousands of individuals, 80% of which are women, is walking. So it really goes a long way and it really helps you feel, look and be your best on so many levels.

Micheala Barsotti:

A hundred percent, yeah. And to piggyback off that one, the next one that I do is exercise. You know me, you know that I exercise and this is one of those habits that’s done on most days, not every day, but I do have a goal every single day to move my body. Sometimes that looks like a stretch while I’m like watching TV at night or as I’m reading, I like get into a little stretch. Sometimes it’s like setting a timer, which I have to do now that I’m newer to the work from home life, I’ll be sitting for so long that I set a timer to get up and I have this little movement flow that I do. But aside from that, it’s strength training multiple times a week. There’s so many benefits to it. So this is just one and also whether it be physical or mental benefits, you get both.

Paul Salter:

Yeah, get the blood flowing and if you have a dog, you have no excuse. Let the dog out, go take him or her around the block, get some form of movement and it doesn’t have to be the rigorous high intensity, stereotypical exercise you find in a gym setting, any form of movement, yoga, stretching walking, is better than no movement.

Micheala Barsotti:

Yes. Moving on, number five. I put a strong emphasis on the first meal of the day, a nutritious meal first meal of the day and this doesn’t mean that it has to… If you’re somebody who fast in the morning, that’s fine, it just means your very first meal, putting emphasis on making that one count because I’m a big believer that how you start your day is a good indicator of how the rest of the day is going to go. I know you agree with this, Paul, but by choosing a good nutritious meal, you’re going to have more energy. Your adherence is likely going to be better throughout the day, you’re going to be in a better mood, and you’re going to find that you have more structure throughout the rest of your day because you started it off strong. So this one is something I stand by.

Paul Salter:

Totally agree. It’s actually probably the first habit we differ for on, because my first priority is coffee.

Micheala Barsotti:

That’s funny. 

Paul Salter:

But of course I do fast for about four-ish hours, and my emphasis for the meal is it’s not my most nutritious meal when I actually think about it in hindsight because it doesn’t have any vegetables, it has some fruit usually, not that vegetables is the make or break for whether or not a meal is nutritious, but it is actually interesting to think about this and share it out loud. Like that is my least nutrient dense meal, if you will. I’m just trying to get protein, carbs and caffeine in me for my workout.

Micheala Barsotti:

Yeah and I guess I should phrase that differently because when I think of nutritious, I more so mean like that meal 100% adheres to your plan. I think that’s what I more so mean. 

Paul Salter:

I got it.

Micheala Barsotti:

Because I think of my breakfast too, it’s not always is extremely nutritious, but it checks the boxes of what I’m trying to achieve in that meal. 

Paul Salter:

Bingo.

Micheala Barsotti:

So not just having waffles every morning or [inaudible 00:16:23].

Next one, spending quality time with loved ones. This is actually been one of my goals for 2022, is to just be more intentional with my relationships and the time that I spend because in a world where we are nose deep in our phones, I’ve been guilty of getting very caught up in that. So towards the end of like the year David and I would have our date nights and I’d be on my phone or we’d be scrolling on the couch and it’s like that’s not spending quality time together. For me, I’m guilty of when I get really stressed or a lot on my plate, I kind of just go into this bubble and I just stay secluded almost. 

So it’s just making sure that I am being intentional about how I spend my time and that I’m communicating with people, whether that be I call my mom for a few minutes or David and I have intentional dinners together with no phones or just snuggling with my dog, like anything, but making sure that I’m doing that every single day.

Paul Salter:

I love this one. This one is inspiring. It’s definitely something I’m working on and literally today, 90 minutes before we started recording this, my brother called me out of the blue and I had the default like anxiety, like, “I’m working right now. I’d rather be working.” I’m like, “Nope, go sit on the couch, stop working, be fully present,” and I kid you not 10 minutes later, my mom calls me. I’m like, “Holy shit, two in a row. I got stuff to do,” but same thing. I was like, “You know what?” I actually closed my laptop, grabbed my dog and walked outside, took a walk while talking with her and then 35 minutes later I was still talking to her, but we finished that up and now I’m coming to this episode with a ton of energy, just like you mentioned, mood is boosted and just my cup is full.

Micheala Barsotti:

Yeah, definitely. Number seven is I read or learn something daily and this has been really important to me. It’s a newer habit that I’ve really tried to work on being intentional with. We know that learning is important for our brain health, keeping us engaged and simulated, but I also really enjoy to learn new things and growing there. What do they say, if you’re not growing, you’re dying or whatever it might be, but it’s so true. Especially in like the field that we’re in, you always want to stay up to date and be learning new things and then you can give that to clients and members and so on. So making sure that I am staying in tip top shape and always challenging myself is very important to me.

Paul Salter:

And it’s something we just value and look for. Like we literally look for in all of our 5% community members too, and I can’t tell you how many times I learned something from them, whether they’re sharing something they’ve learned from a book, a podcast, an online course, et cetera and it’s the gift that keeps on giving when you learn something, share it with somebody else and then another person reciprocates it back to you. It’s just so neat and you’re just better able to navigate any challenges that life throws your way.

Micheala Barsotti:

Yeah. I used to be so guilty of thinking I had to take another course or be doing some form of like actual education in order to learn, but there’s free information everywhere and the books and articles or podcast, it’s so fun to just read other people’s perspective on things. It’s a very important skill and habit to do daily. Cool.

Number eight, I eat something green every single day. This is going back to the nutrient density of our food and it also makes our food more volume in it, which I’m all about volume because who doesn’t want to be more satiated and feel like they’re eating more. I figured maybe, Paul, would you want to mention what are a couple of tips if somebody doesn’t like vegetables that they can do to incorporate more veggies in their day?

Paul Salter:

Yeah, you got to sneak them in. So if you are someone who does take the time to cook a breakfast, meaning something a little bit warm aside from warm oatmeal, but it’s the egg route, you can sneak in some spinach, some tomatoes, peppers, onions. You’re a smoothie person. Yes, add the spinach there. It’ll turn your smoothie a disgustingly brown, green color, but I promise you, Micheala will verify for me, you do not taste the spinach. And then otherwise sandwiches, wraps, easy way to sneak in cucumbers, tomatoes, pickles. What else? We got banana peppers, olives lettuces, any type of leafy green. 

Then if you do any type of stir fry, rice or pasta, same thing, sneak in some peppers, onions, tomatoes, spinach. You’re not going to really taste them when they’re masked behind the other seasonings and flavors you have going on in the dish as a whole.

Micheala Barsotti:

Definitely, yeah, and start with what you like. I always say make a list of the ones that you like, start there, start incorporating them in more frequently and then try to venture out a little bit and maybe throw a new one in there that you don’t really have and experiment with how you cook it because that makes a big difference. Air fryer steps up the veggie game, like 90%. 

Paul Salter:

Yeah, that’s a great point.

Micheala Barsotti:

Yeah, but I also say too, this is a little bit of tough love, but my favorite phrase of, “We’re an adult and adults eat vegetables.” Sometimes you just have to suck it up and do it, but try and find the ones you like.

Paul Salter:

Yeah, it’s so convenient too. You can go to the store and buy bags that you just pop in the microwave, steamable bags. You literally have to hit two buttons, that’s it. It’s incredibly easy. You don’t have any excuses, so yes, you’re an adult, eat your vegetables. And to your earlier point, when you cook a vegetable, it breaks down the starches. They become sweeter, the taste profile changes dramatically. So raw broccoli, in my opinion, is pretty nasty unless you’re layering it up with some ranch dressing or something, but then you cook it or roast it, it’s a game changer and I’ll eat my weight in broccoli. So little things like that go a long way.

Micheala Barsotti:

Yeah. I even do too supplement with greens. Do you supplement with greens?

Paul Salter:

I have in the past.

Micheala Barsotti:

So yeah, I go through phases with consistency, but I have been consistent. I like it and I am somebody who my diet is not short of vegetables. I actually love veggies, all of them, but I just feel like it adds to like, “I did something healthy today.” Like I checked the box there. So I just like to include that in, but if you are somebody who struggles, it might be a good idea to supplement with a green supplement, because it’s just a way to add a little bit more security as to how much nutrients you’re getting in in a day.

Paul Salter:

Yeah.

Micheala Barsotti:

Cool. Next one. Number nine is I take five minutes every single night to look over my schedule for the next day. This is really, really important because it helps with my productivity for the following day and making the daily habits, all the ones that I just talked about, more consistent because I’m better prepared. I know all of the appointments or gym that I have to schedule, my workout, whatever it might be. I know what my day is going to look like pretty much start to finish and then life always happens, things come up, but the more prepared you are, the more successful you’re going to be, simple as that.

Paul Salter:

Yeah, biggest habit I owe any amount of success I’ve ever achieved is writing stuff, what I’m going to do the following day the night before. Waking up with that clarity and then having the utmost priorities listed for me to go tackle the next day, total game changer.

Micheala Barsotti:

Definitely, yeah. And the last one I have here is, and I will admit that I’m not perfect at this one, but I do check the box of at least three times a week. I turn off my phone at least one hour before bed each night. I don’t actually turn it off, but I just stop looking at it. I put it on the charger and it’s away. It’s part of my wind down routine. It really helps with your quality of sleep. How many times have you caught yourself, you went to bed and then an hour later you’re still scrolling. It happens. And then also you’re wired because blue light exposure. We want to try to limit that. When we are exposed to blue light our brain thinks it’s daylight and it’s not going to produce melatonin very well. So there’s all these things, the blue light glasses, you can turn your phone onto night mode, which I think call as well, but just trying to limit electronics closer to bedtime is just going to help with their quality of sleep.

Paul Salter:

Absolutely and I’m admittedly not the best at this either, but I do take the approach kind of the opposite end of the spectrum is every morning and I will preface, I don’t have children, so I can get away with this, but I turn my phone on airplane mode when I go to bed and I don’t turn it on until 9:00 or 10:00 AM in the morning most days. So I have like four or five hours of uninterrupted, no email, no social media distractions and it is quite wonderful when it comes to getting shit done.

Micheala Barsotti:

Yeah. I need to be better about that, mornings. I’m good at night, I really protect my sleep, but…

Paul Salter:

Your priorities are okay. 

Micheala Barsotti:

Yeah. I did add one in here, which I wanted to talk about because it’s a habit that I’m working on, but I cannot say that I’m consistent with it yet and that is morning journaling. I’ve been reading this book in the morning and it’s a learning book I guess, so I read a little bit of it and then there’s these journal prompts. So it’s very easy to start journaling because it prompts me to do that. The problem is I haven’t been reading every single morning when I wake up, so that’s where I’m trying to work on the consistency. But journaling, you want to talk about this one because I know you’re good at it, right? 

Paul Salter:

I love it. Yeah, I’m not seven days a week either, I’m probably five days a week, but it’s really powerful and I’ve used those prefilled journals that give you prompts to finally after going through many of those, just have a blank journal or notebook where I can just freely vomit my feelings or thoughts or goals or whatever it may be, but I think it’s been instrumental in improving my emotional intelligence, emotional maturity, ability to communicate, process my thoughts, emotions, dot connections, et cetera.

And just regardless of how you may respond and innately feel right now when you hear the word journaling, if you cringe, I was in your position a few years ago, I totally understand that, but as I became more open-minded and at least just gave it a shot, it’s been a very impactful endeavor for me when it comes to, like I said, better emotional maturity, dot connection, thoughts, goals, growth, et cetera.

Micheala Barsotti:

Yeah, like you said, Paul, there are so many ways you can do it too. You don’t just have to sit down with a blank piece of paper and start writing about your day. You can do that, of course, but there are also different journal prompts that you could journal about something specific if that helps you. I was thinking too, because I started to make it more of a priority for myself, because I really value progress photos for my journey with my health and my fitness, and I love to look back on those. 

Well, I’ve been following a lot of these to different entrepreneurs and people that talk about how they journal all the time and they pull out a journal entry from three years ago and they read something and they’re like, “I’m doing this now,” and I’m like, “Oh my gosh, I want to be doing that. I want to be able to look back and be like, ‘This is what I said I was going to do and this is where I’m at now.'” That’s so cool. So I’m trying to make it more of a habit. 

Anything else? Was there anything that I mentioned or that I haven’t mentioned that you do consistently, that you want to talk about that’s a habit that has really helped you level up?

Paul Salter:

I think the one that I would include that has not quite in your repertoire yet is daily meditation and for me, I fell into, after probably six to 12 months of being pushed, nudged and coerced by one of my good buddies, who I will not name just so he doesn’t get credit for doing something good for me… No, I’m just kidding. I’ll shout him out, his name’s are Art Kelly. He turned me onto the Head Space app because it was a game changer for him. 

So I started doing that for the longest time and now I’m at a point where I’ve experimented with different breathing techniques and meditation practices, but for as little as 60 seconds, when I’m in a hurry, to up to 10 minutes is kind of my daily staple in an ideal work routine setting for Monday through Friday, 10 minutes of just quiet space, focus on my breath. Those of you who know me who listen to the show or see me on Instagram, know I am very go, go, go, I operate at a million miles an hour and that 10 minutes of just slowing down to begin my day is a game changer. And I truly feel it on the days I have done a shortened version or haven’t meditated whatsoever. So it’s been instrumental in helping bring more calm, clarity and presence to my life.

Micheala Barsotti:

Yeah. That’s one that I really want to do. I just haven’t got into it yet, but got to work on it.

Paul Salter:

In time, in time.

Micheala Barsotti:

Yeah, awesome. Well, my point with sharing these with you today is really, I think James Clear says it best because he talks about if you want to predict well where you’re going to end up in life, look at your choices and see how they’re going to compound 10, 20, 30 years down the line. So ask yourself like, are you saving money each month? Are you moving your body each day? What do your eating habits look like? Because all of these things are really going to determine, what you’re doing now, you’re likely going to still be doing 10, 20, 30 years from now, unless you actively make change. So do you like the way that things are going for you? 

It’s all these little things stacked up, like we just talked about that make the big difference over time, it’s the consistency. So the point, today’s takeaway really is that the point is not to do a lot in a day, it’s to be consistent with what you do. The small actions are going to compound over time and if you’re patient enough you’re going to notice the growth. Anything else you want to add there?

Paul Salter:

I’ll just say too, is if you listening right now, if your goal happens to be something related to weight loss or keeping the weight off for good, we have a new article on the website, nine books related to mindset or behavior change or emotional growth for those of you seeking sustainable weight loss. So it’s got a list of nine of my personal best recommendations in each of those respective categories that all can be filtered through the lens of trying to achieve sustainable weight loss. Of course, Atomic Habits by James clear is on that list, as well as eight other impactful books that I will drop the link in the show notes for you to check out as well.

Micheala Barsotti:

Love it. Awesome. Well, we thank you guys so much for listening today. We really hope that you found this episode valuable and if you did, we would very much appreciate it if you share it with a friend who might enjoy it as well. And if you have not already, don’t forget to leave us a genuine review or rating on Apple podcast or wherever it is that you listen to this podcast. All right, you guys, we will see you next week.