5 Foolproof Motivation Hacks

(00:15):
What’s up, Rockstars Coach Betty Rocker right here. Hey, nice to speak to you. Thanks for tuning in At the moment, I needed to speak about this subject of motivation as a result of I discover that it’s, it’s arduous to keep up on a regular basis. It’s arduous to discover a technique to proceed ahead with issues that we now have possibly dedicated to or deliberate to do. All of us have a number of actually nice intentions typically, after which we fall off observe. So if this has been you lately otherwise you discover that you just wrestle with this periodically, I wanna offer you some concepts and the reason why that might be, and a few methods to, you already know, preserve going and likewise to not beat your self up for falling off observe on a regular basis, as a result of it’s very regular to ebb and move together with your routine. And so, I simply wanna say that proper up entrance that one of many causes I’ve actually embraced this philosophy of all or one thing, has been to provide myself and all of you grace and area to love get by life.
(01:13)
You understand, like there’s much more to life than simply our well being and health objectives. They’re tremendous essential foundational items of dwelling an extended life and a wholesome physique that you just love. However there are different issues that occur. And it’s essential to only know that the muse that you just construct will at all times be there to assist and serve you. If you have to take a break from it, you may come again to it and beating your self up if you’ve needed to step again since you bought ailing or another person that you just handle bought ailing, this isn’t good for you. You don’t, you don’t must be down on your self for that, you already know, simply, you simply choose again up and preserve going. However when it comes again to only the each day motivation to maneuver ahead with objectives that we’ve set for ourselves and commitments and intentions that we now have, I really feel like there are some actually particular the reason why we will type of fall off observe.
(02:07)
And I feel if we speak about them, it may be actually useful for figuring out once they come up, what you are able to do about them. So one of many causes is we get bored. So in case you, in case you’re somebody who likes a routine, that could be a good thing as a result of it helps you, you already know, comply with by in your objectives. You’ve bought a time that you just prefer to possibly work out daily, otherwise you’ve bought a, a day of the week that you just choose to, to go grocery purchasing and make your meals for the week. Perhaps there’s, you already know, a bedtime that you just’ve set, you’ve bought a routine, however typically we get bored or we wanna identical to deviate from that. And it’s, it’s straightforward to, to begin to identical to lose your, your motivation to maintain going. So possibly you simply want a bit of little bit of selection.
(02:52)
Your physique actually does crave selection and, and also you do want some choices. You want some outs, you want some, some methods to range it’s that you just’re doing, so like relating to meals, as an example, in case you’ve been type of caught in a meals rut, which occurs to me, occurs typically after I’m identical to actually busy and I’ve been cooking the identical two meals for like the whole month. , proper? As a result of I simply don’t have time or power to consider greater than that, I get actually bored. And so as an alternative of continuous to prepare dinner meals or search for new recipes, I’ll begin getting takeout or I’ll begin deviating from my actually entire meals meals that I do know actually give me the very best power. And that’s not nice as a result of I’ll begin to simply not really feel good. I’ll, my abdomen will get upset. And so if I can establish that, that I’m simply bored, I’m like, oh, I simply want some new recipes.
(03:44)
So that might encourage me to go lookup some new recipes and type of give myself one thing new. Even when I’m simply sticking to a few easy recipes, it is perhaps that I simply want one thing new and one thing thrilling. Identical factor goes on your exercise routines. If you’re doing the identical factor time and again and you’re simply becoming bored with it, you in all probability simply have to spice issues up. So it is perhaps time to look into a brand new routine. It is perhaps time to take a look at some completely different exercises or, you already know, strive one thing new. And in case you’re in, as an example, in case you’re in Rock Your Life, in fact you would go to our class library and discover tons of various exercise concepts and and exercises to do. You could possibly additionally seize a unique problem. We’ve got over 50 challenges to select from of all differing kinds.
(04:26)
So these are some enjoyable choices in case you’re a member. We even have simply, you may simply get exercise packages for me which might be unbelievable and I, I actually do encourage you to comply with a exercise plan with an skilled coach, whether or not it’s me or another person, as a result of I really feel like all of us really want extra than simply random YouTube movies, or exercise movies as a result of it’s straightforward to overtrain. And one of many issues that I actually discover helps the individuals who work with me is the shape cues and the fixed give attention to posture and alignment and actually considering quite a bit about, you already know, how our physique capabilities from the bottom up and the issues that we do in our each day lives. Like what’s your job? How are you utilizing your physique in your day-to-day life? And the way is that affecting your posture and alignment? After which in case you go to your exercise, how are you going to guarantee that you’re coaching the muscle tissue that assist strengthen you and never overtraining muscle tissue that you just’re already utilizing in your day-to-day life.
(05:22)
So an excellent instance of that might be in case you’re sitting in a desk all day and also you’re working together with your fingers in entrance of you, you in all probability have to work on strengthening your again muscle tissue extra. As a result of together with your arms in entrance of you, you’re continuously working your chest muscle tissue, you’re additionally sitting all day. So you have to rise up and work the posterior chain work, the glutes, work the legs extra, assist construct that power and steadiness into your physique. In order that’s why I say, you already know, it’s a good suggestion to work with an skilled coach. Should you’re bought anyone in person who’s unbelievable, they will actually tailor issues to you. However in case you are, um, saving cash and you discover anyone who you want and belief, get a program, comply with it, after which change your program again to speaking about not being motivated since you’re bored.
(06:06)
Perhaps you’ve been biking by like the identical two packages backwards and forwards for the whole 12 months or for some time, you already know, simply since you preferred them if you bought them and so they have been efficient, it could be that they simply aren’t gonna be as efficient for you anymore as a result of your physique has reached a sure degree of adaptation to the problem offered by that program. And also you really need one thing completely different to problem your physique in a brand new means. Problem your muscle tissue to reply differently. Perhaps you want completely different rep ranges or completely different strikes. You understand, your physique’s made up of all of those completely different muscle tissue and you’ve got all of those completely different ways in which your physique can transfer. So, uh, I feel that in case you wanna deal with boredom, that’s a very good way to consider how, if that’s true for you, that might be one thing that might be actually, actually useful is to only look into spicing issues up a bit of bit.
(06:56)
After which one other factor that type of dovetails in with boredom, that is like, the second factor I I feel occurs quite a bit to us is burnout. And burnout is type of like a mix of boredom and overload mixed, proper? So we get burned out as a result of we’re doubtlessly over coaching or possibly you’re not doing too many exercises, however you’re drained. And so the exercises that you just’re doing are literally making you’re feeling overtrained as a result of they’re greater than your physique can get well from. And that is straightforward to do by chance. Like, so in case you’re nonetheless in your common biking years and you’re going by a very tense interval of your life, otherwise you’re simply not getting a number of sleep, otherwise you haven’t been consuming sufficient, you may run your physique down and and never understand it. After which your coaching, you don’t have the constructing blocks that you have to assist the extent of coaching that you just’re doing.
(07:50)
And so that you begin to actually get depleted and, and burned out. And this may make you’re feeling such as you’re not excited to enter your exercise, you’re not excited to do a number of issues ’trigger your power ranges are literally dropped, so that you’re actually burned out. And in case you’re in perimenopause or put up menopause, um, you already know, as we begin to lose that biking estrogen and progesterone that we had in our common biking years, that is the place we, our resilience to train begins to go down a bit. As a result of estrogen actually is a giant key participant in supporting muscle constructing. And, and as we lose it, um, we really need to coach smarter and tougher, however in a brand new means with extra technique. That’s why say in case you’re in rock your life, you’ve in all probability seen how the entire challenges have completely different tracks so you may comply with them.
(08:43)
Should you’re in peri put up menopause, they’ve, you already know, particular custom-made relaxation days as a way to strategically prepare tougher on the times you prepare, after which take the correct quantity of restoration days round your exercise as a way to actually optimize your physique’s capability to adapt and develop muscle tissue. You do have a bit of bit extra resilience for this if you’re a bit of bit youthful, if you’re in your biking years due to that perturbation of estrogen and progesterone and also you, your physique absorbs its amino acids out of your protein very well, so it’s capable of restore and get well. However as soon as we recover from 40, we’re not absorbing these protein, the aminos from protein as simply. And it’s, it’s tougher on your physique to get well. That’s why you want extra strategic restoration. It’s essential to be hitting your exercises arduous if you do them. So you have to be rested and recovered going into them.
(09:26)
However this, it’s straightforward to burn your self out, particularly I really feel like in perimenopause the place we’re simply making that transition and a few of us don’t understand that we’re within the transition. So we’re beginning to get pissed off as a result of we’re feeling just like the issues we used to do, they’re not working the identical anymore as a result of there aren’t a number of choices or schooling for us obtainable. We predict, properly, I’ve to do extra of what I’ve been doing earlier than, so I have to eat, in all probability eat much less, go on a eating regimen. I in all probability have to train greater than I’m proper now. And we find yourself getting depleted and burned out due to that. So that may be a cause that, you already know, we, we expect we’re not motivated and we expect we’re failing and we expect we’re not doing sufficient, however it’s truly we’re burned out in depleting our power.
(10:08)
And we might be doing that in any completely different life stage that we’re in. And that’s simply one thing to actually verify in with your self about and, and take into consideration, you already know, am I balanced in my coaching? Am I, you already know, am I depleting myself or am I, am I, you already know, nourishing myself and am I listening to my physique? Am I taking sufficient relaxation days to assist myself? And in case you’re, in case you want steerage, in fact I’ve that obtainable for you. And I simply actually need you to learn about that and take into consideration that. Now, another excuse that you just would possibly cease feeling motivated is that you just’re simply overwhelmed. And that is additionally actually associated to the final two, I feel, as a result of, after which I additionally really feel like, I really feel like in the previous few years, actually since 2020, I really feel like this overwhelm, this sense of like, that life is so heavy.
(10:55)
I really feel like that a number of us have been actually carrying that round with us on prime of the each day stress of simply life and all of the obligations that we tackle ourselves daily simply to get by life with our, you already know, incomes a dwelling and staying on prime of our well being and, and, and caring for your loved ones or no matter the entire obligations are that it’s a must to take care of. There’s all these competing messages, worry of unknown, like, what’s gonna occur subsequent? What’s gonna occur for future generations? What’s taking place proper now? Like, it, it’s so tense and I really feel prefer it, there’s simply this sort of huge pressure on our our bodies that we will simply type of get numb to and, and we type of shut down. And it may possibly simply be actually difficult to search out inside your self, like need and drive to maintain exercising or preserve, you already know, pushing your self ahead with well being habits when you’ve this compounded stress of each day life and all of those new challenges.
(11:53)
And a number of the issues which have actually helped me get by the final couple of years. And, and you might have observed that I’m not on social media as a lot the final 12 months, or I’m not doing as many podcasts the final 12 months. And a part of that’s as a result of I’ve been caring for my psychological well being. I’ve been making an attempt to actually take heed to my physique and take heed to my power. And after I’m in a relentless fixed output mode, I can get actually burned out myself. And I, I really feel like overwhelmed by duty. And so what I come again to and what I’ve discovered is probably the most useful to get round a few of these unfavourable psychological loops that may type of grind us down within the overwhelm that we really feel is at first making an attempt to shift the framework of the dialog I’m having internally to one among gratitude.
(12:43)
As a result of then each second of daily I might discover one thing. And as soon as I begin, I discover many issues to be glad about. I might be grateful. I imply, simply the easy undeniable fact that I’m sitting right here proper now speaking to you is admittedly particular. Like the truth that I can harness the facility of know-how to do that and you may harness the facility of know-how to do that and that you’ve got chosen to be a part of this dialog with you proper now. Like, I’m tremendous grateful for that. Like, that’s superb. And I take into consideration all of the alternatives that I’ve and all of the issues I’ve been capable of create for myself and my life and my canine, , my superb household. Like, I simply begin going by this checklist and it instantly begins to alter the framework of my mindset and begins to place issues in a greater perspective for myself.
(13:28)
I’ve additionally discovered my means again to my meditation observe, which at occasions after I’m overwhelmed, I simply fully fall off of as a result of I’m simply overwhelmed. I simply get so busy. And like what I mentioned at first of this podcast about the way you simply, you gotta give your self area and charm to not do all the pieces on a regular basis completely. Like no person can. We’ve gotta have that every one or one thing mentality to only, simply take it straightforward on your self as you navigate by life, like life occurs. So I fall off my meditation observe, however then I come again to it and I can’t imagine how significantly better I sleep at evening simply doing one meditation a day. And I simply sit there and I observe this factor I realized from my buddy Emily Fletcher, the place I’ve this mantra, this phrase, and I simply give attention to the phrase and I lose observe of the phrase on a regular basis after I’m doing the meditation observe, however I come again to it, it’s like an anchor level and that’s a very useful meditation for me.
(14:21)
I additionally love meditations which might be guided. I like utilizing just like the calm app and others. And it simply relies upon, identical to no matter offers you want that sense of peace and grounding that will help you take care of emotions of overwhelm, I feel that’s actually, actually important. One other factor that type of goes again together with the all or one thing theme is, is working towards forgiveness. And that is one thing that I’ve needed to actually be taught to observe on the common foundation as a result of it’s really easy to only, particularly with all of the, and the strain of each day life to, to only wish to like blame different individuals snap again when issues aren’t going our means. It’s actually arduous to continuously discover the grace, continuously discover the nice, however it’s potential. We simply need to observe it. And that’s why I begin with forgiveness. I begin with gratitude, forgiveness first, possibly for myself, for being impatient, forgiveness, making an attempt to stroll in anyone else’s footwear within the second that they’re in and attempt to perceive it from their perspective.
(15:18)
What have been their intentions? I really feel like persons are typically, they’ve good intentions. They’re not making an attempt to hurt us or harm us. In fact there are exceptions as everyone knows. And, and but if we will stroll in somebody’s footwear and possibly see the place they’re coming from, we will observe that forgiveness. Um, that doesn’t imply we don’t set boundaries with individuals who have wronged us, however it does imply that we will let go of these dangerous emotions that sap our power, sap our capability to let go of issues that harm us. However that’s a deeper dialog. However usually, meditation, gratitude, forgiveness, and easy issues like making lists and organizing what I’ve in my head. ’trigger it’ll begin to spin out and spin round in my head. And I’ve talked to and coached lots of people with this observe of lists as a result of it’s actually useful to only see all of it written down typically get it outta your head.
(16:09)
One in every of my buddies gave me this useful gizmo the place, you already know, and I’m certain a number of you guys journal, however it was the framework of the instrument that was actually useful for me. Should you’ve ever, um, made a stew, you understand how in some unspecified time in the future a number of the stews it’s a must to skim the froth off the highest. I really feel like journaling typically is like skimming the froth off the highest of my mind the place I’m simply pulling out the stuff that’s simply additional that I can simply get away, get, get out of my head and like let go of it. And I’ll typically do a journaling train the place I simply free write for 10 minutes, simply skimming that foam off of my mind after which I simply by no means take a look at it once more. It’s simply, I simply get it out of my head and it feels I really feel lighter after I do it.
(16:49)
So you would strive one thing like that. Or possibly you’ve a journaling observe or a journaling framework that you just’d prefer to share. I’d love to listen to about it. I’d love to listen to what any of your practices are for coping with issues like overwhelm. Once I’m feeling overwhelmed, typically it’s actually arduous for me to achieve out to different individuals as a result of I really feel weak or I really feel like I don’t wanna burden somebody with all of my issues. Nevertheless it’s actually useful to have you already know, that, that sense that you just’re not alone and to know that there are individuals who care about you and, and also you simply attain out. And I feel in that reaching on the market additionally comes, you already know, the, the considered different individuals who really want you. Like I do know that you just’re the in all probability the kind of individual that individuals attain out to and know they will rely on.
(17:34)
And I, in case no person’s advised you the way a lot they recognize you latterly, I simply, I need you to know that you just’re, you’re appreciated. And I, I simply know that you just’re the type of one who, who does quite a bit for different individuals. And I, I feel that deserves to be acknowledged. So acknowledge your self for all of the issues that you just do recognize your self. Don’t be afraid to achieve out. And, and I’m gonna transfer on to the fourth cause I really feel like we lose observe of our motivation and that’s that we don’t have issues to stay up for now. I feel after we get overwhelmed with life or we get burned out or exhausted, it’s arduous to make issues occur for ourselves that we’re wanting ahead to. I’ve, I’ve learn the stats that it’s tougher for adults to make new buddies and I feel, you already know, in case you get right into a routine together with your speedy household or your remoted in any means from broader social life, it’s very easy to get caught in a rut of regularly simply going to work, going house, going to mattress, you already know, such as you’re simply on this type of observe that doesn’t have any selection, that doesn’t have any, you already know, something so that you can stay up for.
(18:39)
So make the time to make issues to stay up for for your self. And I really feel like even like small micro occasions, one thing for the weekend that can aid you really feel extra enthusiastic about simply doing different issues usually. Like your exercise, when you’ve issues to stay up for, it offers you that sense of one thing that’s arising. So that you wanna put together for it. And typically I discover that simply having, you already know, understanding somebody’s coming over to my home or understanding I’m going to somebody’s home, I wanna, I wanna ensure I get my exercise performed, or I wanna ensure I’ve eaten properly or I wanna prepare dinner for them. And that may be actually, actually useful for simply getting your self to really feel, you already know, extra motivated, extra excited and normal about all of the issues that it’s a must to do. After which I feel the very last thing I wanna speak about is immediately is, is in regards to the cause why you’ve chosen to have a wholesome life-style within the first place.
(19:35)
And reconnecting with why it’s that you just wish to pursue these objectives that possibly you’re not feeling motivated to pursue proper now. And so if we simply take a look at train for instance, why do you wish to train? I do know for myself to start with, like again after I first began exercising, I preferred how sturdy I felt and, uh, then I preferred how good I appeared. I’m not gonna deny it. I imply, I used to be very excited to really feel like how I appeared was so superior and, and, and horny and, and bodily like highly effective. And I spotted over time that the aesthetic objectives have been type of a bit of bit an excessive amount of of a driver for me. I used to be a bit of bit caught up in appearances and that wasn’t sufficient of a cause for me to proceed to coach or proceed to eat wholesome. I might get so nervous about my weight, as an example, or about how I appeared in a washing go well with.
(20:32)
I might probably not benefit from the second of swimming or being at, on the seaside or no matter. I used to be extra nervous about how I appeared than, um, how I felt and what my well being was like. And in consequence, I made a number of selections that ran my power ranges. I overtrained I below ate, I, i I don’t really feel like I used to be very wholesome. And I, as I began to actually, I, I began going to remedy and, and actually digging extra deeply into the basis causes behind why, you already know, these have been drivers for me. Why? Like needing approval for a way I appeared was such a giant driver for me. Um, I began to shift, you already know, what, what I wanted actually shifted. I I did that, I did, I did a number of work round that in myself and began to actually really feel increasingly linked to this deeper, extra long-term must be sturdy, autonomous and highly effective in my very own life from a foundational perspective.
(21:30)
And the muse for me was my bodily physique as a result of it’s the vessel that carries me by this life. And I began to actually take into consideration the inner organs and the, the, the cells in my physique, the blood vessels, the bone tissue, the muscle tissue, the fats tissue, and the way it all had this actually essential function to play in my well being. And if I didn’t take into consideration these components of myself with love and kindness and the alternatives that I used to be making every day with the meals that I used to be consuming and the train that I used to be doing, if I used to be doing it for the mistaken causes, I didn’t get an excellent outcome and I didn’t get a long-term outcome. And I additionally would lose motivation to, to do all of these issues within the first place as a result of my causes weren’t very sturdy to begin with. In order my causes shifted to extra of a self-loving place of a spot of nourishment and power and long-term well being, it grew to become simply as pure as getting up and making breakfast or consuming like simply as pure as respiration to, to wish to take these actions.
(22:36)
And I, I actually appeared to kin I’ve who’re older than me for inspiration. I’ve an aunt who’s in her eighties who she’s so wholesome and he or she, she walks on a regular basis. She, she simply, she, she continuously pays consideration to her well being and he or she’s gone by all these completely different like phases of the, the, the generations which have come and gone, all of the completely different adverts and fads that she’s witnessed in her lifetime. And but she stayed true to some sure core ideas that I really feel like are a part of why she has this unimaginable quantity of resilience. Like she went by, you already know, a surgical procedure not too long ago and, and the primary surgical procedure she had, she, she bounced again actually rapidly, however the second surgical procedure she had, which was fairly shut after it was, she, she had, she skilled some, some signs and he or she didn’t really feel excellent.
(23:22)
And, and I keep in mind going by that and watching her and, and, and actually nervous about her for not how she wasn’t feeling properly. However I actually had this religion that due to all the nice work that she had put in, due to all of her well being practices and her well being habits, she was gonna come again sturdy. And he or she did. And that’s been true for a number of events that I’ve witnessed her undergo. And, and, and he or she’s, she goes again to her well being habits each time she goes again to her wholesome consuming. She pays consideration to her protein consumption, she pays consideration to her wholesome meals, she walks daily, she does all of these items to remain engaged, to remain wholesome. And, and he or she’s continuously open to studying new issues, which I feel is a big level in why she continues to have this unimaginable resilience, um, mentally and bodily and the stamina that she has to get by all of the issues that life throws her means.
(24:10)
So I simply take a look at her and I feel I wish to be wholesome and powerful after I’m in my eighties. I need to have the ability to be calling the photographs in my very own life. So the principle factor is your psychological talents to have the ability to have entry to them, to have the autonomy to, to decide on and to name the photographs. So taking management of your well being now, daily you may give it some thought like deposits that you just’re making in your well being financial savings account that over time pays dividends. So like if you get sick, as an example, at any life stage, you’ve bought the muscle tissue to climate that storm. Like it is possible for you to to get by that due to the resilience you’ve inbuilt together with your common each day wholesome practices. And that doesn’t imply you’re understanding daily. It signifies that you’re maintaining a healthy diet as a lot of the time as you may.
(25:00)
It means that you’ve got an everyday train observe. It signifies that you’re occupied with having an everyday bedtime and doing all of your finest to stick to that. It signifies that you’re occupied with your stress ranges, which all of us take care of, and also you’re utilizing practices, you’re being proactive about practices to take care of the stress that your physique has to mitigate. So I simply went by the 4 pillars of well being. You in all probability observed that in case you’re aware of them, as a result of I actually really feel like our well being is simply this fully holistic course of and there are a lot of issues which might be past our management as we age. Our hormones are going to alter. It’s a given as we age, our our bodies are gonna change. We don’t produce as a lot collagen in elastin, proper? We, we, we undergo a number of completely different levels in life as ladies and as males and our our bodies change.
(25:43)
However there are particular issues which might be at all times inside our management. And people are the alternatives that we make about these 4 pillars of well being. And people are sleep, diet, stress administration, and train. And people are issues that in case you are being proactive and staying on prime of these practices as finest you may keep in mind all or one thing, you’re going to have extra resilience. You’re gonna have extra entry to raised well being, extra power as you undergo time and actually have the ability to get pleasure from an extended life and a wholesome physique that you just love. So I, I do know I framed this with motivation as a result of I really feel like that’s a difficulty that a number of us wrestle with. So I need you to actually take into consideration the place on this dialog you felt prefer it was about you probably the most. Like, are you bored? Are you burned out? Are you overwhelmed?
(26:32)
Do you not have issues to stay up for? Or do you have to reconnect with why these items are essential to you within the first place? And there’s no proper or mistaken why. I went by a pair examples of like levels of my life the place my why developed. And I don’t suppose there’s something mistaken with the one that had the why that was an aesthetic purpose. Like an individual of my, the model of myself who cared extra about how she appeared like that’s the place she was at and I wanted to be her with a purpose to get to the place I’m now. And people have been worthwhile classes. So by no means say imply issues about your previous self. She was doing the very best that she might with what she knew at the moment, proper? And we now have to forgive her for the errors she made, but in addition do not forget that that girl set us as much as be the girl we’re immediately.
(27:17)
And the alternatives that we make immediately are gonna set ourselves up for the girl that we turn into tomorrow and the girl that we turn into in 10 years, 20 years and on. So actually take into consideration why it’s that you just care about these matters, why it’s that you just wish to prepare, why it’s that you just wish to be stronger and, and simply tune in and, and let me know. I’d love to listen to from you. Let me know, you already know, what, what’s occurring with you. Should you’re not feeling motivated and possibly you’re feeling motivated, possibly you’re feeling tremendous motivated after this dialog, you’re like, I’ve bought this. I hope you do. And simply know that I’m at all times right here for you and verify us out and rock your life if you want some particular steerage round your, um, coaching round your diet. If you’re in any completely different life stage that you desire to particular steerage on your coaching with perimenopause, put up menopause whilst you’re coaching in your common biking years. We actually do have that dialog and have custom-made packages for you inside Rock Your Life. So thanks once more a lot for tuning in and hanging out with me immediately. I like speaking to you and I stay up for connecting with you once more very quickly. As at all times, I’m Betty Rocker. You’re so superior, flawsome and superb. Bye for now.