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Episode 85: Inbetweenie - Boosting Recovery: What Really Works
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In this solo episode of the Movement Logic Podcast, Laurel Beversdorf dives into the topic of exercise recovery. She differentiates between the physiological 'Big R' recovery and the 'little r' recovery, or aggressively marketed “recovery optimization” practices that the wellness industry loves to sell. Laurel discusses how sleep, nutrition, and strategic exercise stress management are critical to effective “big R’ recovery and clarifies why many marketed recovery methods may not be as effective as claimed. She emphasizes the importance of balancing exercise with adequate recovery to prevent injuries and achieve the positive adaptations and health outcomes we’re looking for when we exercise.
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00:00 Introduction to exercise recovery
01:23 Understanding recovery: the basics
02:37 The rise of commercialized recovery “optimization practices” and why these are different from the recovery your body will do on its own if you let it.
03:56 The essentials of recovery - time, resources, and strategy
07:55 Misconceptions surrounding “recovery optimization” practices
09:55 The importance of exercise
12:27 Balancing exercise and recovery
18:54 Practical tips for effective recovery
28:26 Final thoughts and encouragement
Links:
Good to Go: What the Athlete in All of Us Can Learn from the Strange Science of Recovery by Christie Aschwanden
Dr Steph Mundt - managing bone stress injuries and relative energy deficiency in our athletes on the Movement Optimism podcast
Research on cool downs:
Pernigoni et al (2023) PMID: 37039750
Afonso et al (2021) PMID: 34025459
Mechelen et al (1993) PMID: 8238713
Recommended
Transcript
Introduction to Modern Yoga and Movement
00:00:02
Speaker
Welcome to the Movement Logic Podcast with yoga teacher and strength coach Laurel Beaversdorf and physical therapist, Dr. Sarah Court. With over 30 years combined experience in the yoga, movement, and physical therapy worlds, we believe in strong opinions loosely held, which means we're not hyping outdated movement concepts. Instead, we're here with up-to-date and cutting-edge tools, evidence, and ideas to help you as a mover and a teacher.
00:00:43
Speaker
Welcome to the MovementLogic podcast. My name is Laurel
Understanding Exercise Recovery
00:00:46
Speaker
Beaversdorf. I am here today solo for a solo in betweeny where I'll be exploring the topic of recovery, specifically recovery from exercise. In simple terms, I think a great definition of exercise recovery, one that I heard from author Kristi Schwanden who wrote, good to go, what the athlete in all of us can learn from the strange science of recovery.
00:01:13
Speaker
is that recovery is very simply defined as a return to readiness. So if you think about it, when you lift a weight, in that moment while lifting it, you're not actually getting stronger, you're getting weaker. While I'm running, I'm not gaining endurance. In the process of running, I'm actually losing endurance.
00:01:34
Speaker
In other words, after we exercise, we are less ready to exercise than we were before we started exercising. Exercise itself doesn't actually directly make us fitter. Exercise followed by recovery does. After a period of recovery, we are ready to exercise again, and our exercise performance will often be enhanced in subsequent bouts of exercise. from previous training and the adaptations that took place from it during recovery periods. Now, interesting interestingly, the concept of recovery, it started to gain traction in the 80s and 90s when sports scientists and coaches began studying and applying this concept of periodization. Periodization is basically just planning cycles of training and cycles of rest throughout a period of time, whether it's a season or a year.
00:02:29
Speaker
Before this intensity and volume were considered king, like the main ways to make an athlete better was to just throw more work at them. However, what these sports scientists and coaches started to observe is that as training demands grew and grew, they noticed that there was an increase in burnout and injury. Athletes were not able to maintain peak performance because they weren't given adequate recovery.
00:02:59
Speaker
So this discovery, this shift led to new approaches to training where training load and rest were more carefully balanced.
Commercialization of Recovery
00:03:08
Speaker
Essentially, the takeaway was and still is that we can really only benefit from the training or the exercise we are recovering from. However,
00:03:21
Speaker
By the 2000s, recovery began to be marketed as a way to optimize performance or to aid in or speed up this process that took place after we exercised where our body would recover, rebuild, renew, and be stronger. Recovery began to be marketed as a way to optimize this process with products.
00:03:45
Speaker
Products like the foam roller, massage, heat therapies, cryotherapies, compression gear. In actuality, the commercialization of recovery is big business. It's multi-billion dollar business and because it's just so productizable. There's so many ways that we can sell it and so many promises that we can make about it as well.
00:04:12
Speaker
Now, before I go on, I want to find a way for us to distinguish between these two forms of recovery. So there's the physiological phenomenon that takes place after exercise, what I'm going to call capital R recovery or big R recovery.
Essential Recovery Needs
00:04:30
Speaker
And then those recovery optimization practices which I'll call the little R recovery. The essentials of big R recovery are actually quite simple. Our body needs time and resources. Our body needs time. It needs to rest. We need to stop exercising. We need to withdraw the training stimulus.
00:05:00
Speaker
and we need to rest. This is where so sleep comes into play. Sleep is where our bodies do the bulk of that repair process that needs to take place after exercise.
00:05:15
Speaker
In addition to time, our body needs resources. Think nutrients, think hydration. Nutrients and hydration are also critical to the big R recovery process because they help fuel the repair and rebuilding. Now, if you think about it, this time that we need to recover, these resources that we need to recover, we're probably already engaging in this, even if we don't exercise. We are sleeping, we are eating.
00:05:45
Speaker
If we're not, and this is not uncommon, and we are exercising, or let's say we're athletes, not getting enough sleep or having what's called a relative energy deficiency, or something called reds, which is relative energy deficiency syndrome. This is inadequate nutrition to meet the energy expenditure of a particular athlete. In other words, they're just not taking in enough fuel. They're not taking in enough food to fuel their exercise. Not enough sleep, not enough nutrition. This can increase the risk of injury and burnout.
00:06:15
Speaker
I've recently been listening to a few podcast interviews about bone stress injuries in athletes. One big risk factor for bone stress injury is a history or current eating disorder. Female athletes are more at risk of having an eating disorder and are far more at risk of sustaining bone stress injuries.
00:06:37
Speaker
One big risk factor for osteoporosis is also under eating, being underweight, or having a history of eating disorders. So bone health is deeply connected to our energy balance. Our bones are hungry, so to speak. They need that sufficient energy to promote cell turnover and rebuilding.
00:07:03
Speaker
I'll add to time and resources a third thing we need, which isn't technically recovery. It's more about the exercise aspect, but we need a strategy. We need an approach to exercise or an approach to training that involves proper training load management, proper exercise stress management. We probably shouldn't go from a sedentary state straight into five days a week of bootcamp classes at the local boutique gym.
00:07:33
Speaker
One of the biggest predictors of injury is readiness to undergo the amount of stress that a particular activity will
Critique of Recovery Practices
00:07:42
Speaker
demand. So when exercise demands overwhelmed tissue capacity, we end up with injury and not having a proper strategy for training load management might mean this tissue overwhelm. We might simply do too much too soon, too high intensity too often. This can explain why we might be injured or burnt out But here's the thing. The fact of the matter is that most people aren't exercising enough. When they start, or try to start multiple times, they're often turned off by it, I'm guessing here, mostly because
00:08:18
Speaker
they try to do way too much too soon. And the thing about it is that recovery takes time. We don't like to wait very long for things. We might want to speed up that process. So what can we do, if anything, to help this big R recovery along, aside from time resources and strategy? There are a lot of small R recovery practices out there.
00:08:42
Speaker
Do any of them speed up the big R recovery process? Do any of them move the needle in any meaningful way? Here's the TLDR. Here's also just the in-betweeny version of this answer. We may do a longer episode on some specific recovery practices. Here's the TLDR. None of these small R recovery practices.
00:09:03
Speaker
Stretching, foam rolling, massage guns, self-massage with therapy balls, heat therapy, saunas, steam rooms, Epsom salt baths, hot tubs, cold therapy, cryo tanks, cold plunges, compression, red light, infrared light. I could name so many more.
00:09:28
Speaker
But here's the TLDR. None of them are conclusively important for recovery according to research, conclusively important. And the thing about researching recovery is that it's plagued by a lot of problems that exercise science research in general is plagued by, like small sample sizes. A lot of them are heavily influenced by the placebo effect. None of these small R recovery practices are conclusively important for big R recovery according to research. And some can even be counterproductive. For example, if you get a massage and you're actually more sore the next day because perhaps there was improper depth of pressure applied. No, that was not the releasing of toxins. There have been studies I'll link in the show notes about.
00:10:11
Speaker
cold therapies having been found to actually reduce the strength gains. A group of strength athletes were given cold therapy on one limb and not the other. It actually found that their strength gains were reduced on the side that experienced cold therapy. um Most of them are harmless. Some of them might move the needle a little, but many simply just are not all that impressive and don't really perform a good deal better than the control groups. But let's take a step back.
00:10:37
Speaker
Why are we even having this conversation when fewer than 20 to 25% of the population is even needing the minimal amount of exercise needed to prevent chronic life-shortening diseases? Isn't that actually the more important topic of conversation?
Exercise vs. Recovery Misconceptions
00:10:54
Speaker
Just because there's a very large problem doesn't mean it's not worth talking about smaller problems.
00:10:59
Speaker
But in my opinion, this conversation around whether or not people are recovering adequately is a much smaller problem than the conversation around why not enough people are exercising. Because while it's true we need recovery to benefit from exercise, it's also true that we need to be experiencing enough exercise stress to have something to recover from. Without that stress, whether it's weightlifting, running, or other forms of exercise, there's really nothing to recover from. Exercise creates stress on our muscles and bones. It's a breakdown process that takes place, which is catabolic in nature. This sets the stage for recovery, which is anabolic in nature, where the body rebuilds stronger. Think of the catabolic process a little bit like digging a hole. Exercise is the digging. Think of recovery like filling that hole back in, but then also building the ground up a little higher than before. Without recovery,
00:11:54
Speaker
The hole just stays there. This leads to injury or burnout. But without the exercise, there's no hole to fill in in the first place. The antidote to atrophy is first exercise followed by recovery. Additionally, one reason people, I think, like massage and heat and cold therapies, which are those small r recovery practices,
00:12:13
Speaker
is the mood enhancement benefits of them. So we just we feel more relaxed, we feel more calm, we might sleep better, we feel better in general after these small R recovery practices, which are not a form of exercise, they're passive in nature.
00:12:28
Speaker
But here's the thing, exercise works for mood enhancement as well. It might just not feel as good in the moment, and that's why it's a hard sell to get people to exercise. To be honest, exercise is pretty uncomfortable in the moment. But here's the thing, exercise is a strongly supported way to not only reduce chronic disease and live longer, but also as a way to improve mental health. Exercise improves sleep quality.
00:12:54
Speaker
Exercise is probably the most underestimated and downplayed way to be healthy, happy, and I'm going to go ahead and add youthful than anything else we have readily available to us aside from nutrition and sleep. What I often suspect, though, is that a misunderstanding of recovery, the capital R versus the lowercase r,
00:13:16
Speaker
could actually become a barrier to exercising in the first place. We have a finite amount of time and money. Some of us have more time, some of us have more money, but it's finite. And worrying about how to spend those resources can in and of itself just be exhausting. Or we feel like what's the point of doing it anyway because we can't also do these recovery practices that we're supposed to do in order for the exercise to work.
00:13:47
Speaker
Do you know that research suggests we don't need to stretch or cool down after exercise even? Stretching after exercise, doing some cool down routine, whatever that looks like. These don't actually reduce delayed onset muscle soreness. They don't actually prevent injury. I'll link some studies in the show notes. So that's good to know if you're strapped for time.
00:14:09
Speaker
Don't let thinking you need 10 or 15 extra minutes after you work out to cool down prevent you from exercising. You can just do your exercise with the amount of time you have and move on with your day.
00:14:20
Speaker
Thinking you do need to do those 10 to 15 minutes of stretches or cool down can become an obstacle to exercising in the first place. Additionally, thinking you do really need those small R recovery practices, some of which are pretty time consuming, some of which are pretty expensive, could potentially hinder people. Again, 20 to 25% of whom are actually meeting the minimum physical activity guidelines.
00:14:47
Speaker
A very common reason people give for why they don't exercise is they quote, don't have the time. Saying you don't have enough time for exercise is not the same, but it's in the same ballpark as saying you don't have time to sleep enough or eat enough.
00:15:05
Speaker
This is true for some people. They really don't have time to sleep enough. Parents, I'm with you there. Or they don't have time to eat enough. Nurses, for example, saying you don't have time for exercise is a little bit like saying that. We know that it's not cool when we don't have enough time to sleep or eat. Stuff's gonna break down really quickly, but it's also not cool if we don't have enough time to exercise. Stuff won't break down as quickly, but it will break down.
00:15:33
Speaker
unless we lead a physically active life just at baseline, which is true for some people. They really are quite physically active.
The Role of Self-Massage in Recovery
00:15:40
Speaker
My stepmom does not exercise in a structured way, but she is so physically active that I'm pretty sure in terms of her physical capacities, she's doing pretty well for her age just simply because she almost never sits down. So the smaller recovery practices, foam rolling, cold and hot therapies, light therapies, right? They don't even come close.
00:16:03
Speaker
to the effectiveness of adequate sleep, proper nutrition and hydration, and just having a sensible exercise strategy to begin with. Many of you listening are movement professionals of some sort. Many of you might even earn a living by offering some kind of recovery service. I certainly did, and still do, but to a much lesser extent,
00:16:29
Speaker
I earn much more of my money now by teaching exercise, but I do teach restorative yoga in my virtual studio or gentler yoga classes. I also teach self massage from time to time. There was a point in time when I was making considerable amounts of money by teaching self massage. I would lead sold out self massage workshops. I offered self massage in my classes and my classes became very well attended.
00:16:58
Speaker
from that addition. Eyewitness self-massage help a lot of people in the moment. Self-massage can temporarily reduce feelings of muscle stiffness, improve range of motion, improve a sense of well-being and relaxation, and it's really affordable.
00:17:13
Speaker
It's also as time-consuming as you want it to be. But I started to sell self-massage in a way that sort of positioned it against other ways of moving, not aggressively, but it would creep into my language where I would talk about how people were so burnt out from high-intensity exercise and that they needed more recovery. And I would use the word recovery. This is a recovery practice. This is what we're doing to recover.
00:17:43
Speaker
And I realize now looking back that part of what was motivating me to do that is that I had a financial incentive to get people to want to do self-massage so I would promote its benefits in various ways. But another reason is that I honestly thought self-massage aided in recovery.
00:17:58
Speaker
When research on this, any form of massage, aiding in recovery is really mixed, it definitely does not speed up the rebuild and repair process. It might help you relax. It might help you sleep better. That's good. But it plays no role in the anabolic process taking place in your
Prioritizing Exercise for Health
00:18:14
Speaker
body. It's an adjunct offering. It's a compliment potentially to recovery and it is not that important to do.
00:18:24
Speaker
If you like it, great, I love it. But if you don't or if you just don't have the time, that is not a priority. As movement professionals, any sort, whether that's restorative yoga, self-massage, maybe you're massage therapists, maybe you teach gentle yoga. We should be promoting exercise as an essential driver of health and longevity. We should not.
00:18:49
Speaker
be dissuading students or clients from doing it. We should also not overplay the benefits of the small R recovery practices we teach. And in this in-betweeny, I think what I want the main takeaway to be is that exercise is number one.
00:19:07
Speaker
recovery doesn't need to be expensive or time consuming but it is as important as exercise that is a fact if we don't recover we don't adapt we don't see the positive changes we are even attempting to make with exercise but here's the thing if you're paying extra money for quote-unquote recovery or smaller recovery, or if it's eating up a bunch of your time, you're probably engaging in something that isn't really going to move the needle very far on your ability to adapt positively from exercise in the first place. It's also important to approach exercise in a gradually progressive way.
00:19:40
Speaker
not joining the local boot camp having been sedentary for most of your life and going five days a week that's probably not a good idea when i started running i would go running three to four days a week and every time i would try to run as fast as freaking possible and i ended up with an injury as you would expect don't do that either We need to have a balance of intensities, a balance of exercise modes. If you're only running, probably a good idea to add in some other way of exercising. and If you want to meet the physical activity guidelines, strength training would be the big missing one there. If you only strength train and don't you don't do cardio, you're also not meeting the minimal
00:20:16
Speaker
physical activity guidelines, but you want to also have a variety of exercises you're doing for your strength training. If you're only doing deadlift, bench press, and back squat, that lack of variety might cause you to not recover well from that input. If you're only running, there's periods of the year where I add in some cycling or I add in some stair stepping because I just find I want to get that cardio stimulus with a little bit more variety than only running.
00:20:46
Speaker
Adding in variety is another way to ensure recovery because, for example, after a speed run, which is high intensity, the next day I do run, I just do a slow run. Or after doing upper body strength exercises the next day, I'll do lower body strength exercises and allow my upper body to recovery so recover. So recovery does not mean complete removal of all exercise.
00:21:12
Speaker
recovery does not need to mean sitting on the couch for the entire day the next day. recovery could mean just simply not stimulating the same group of muscles in the same way.
Exercise Strategy for Recovery
00:21:24
Speaker
there's also this thing called active recovery. active recovery could mean doing low intensity exercise. walking or gentle forms of yoga for example would be great examples of this the next day which has also been shown to aid in the recovery process a little bit better than being totally sedentary the next day and that kind of makes common sense if you think about it. Generally speaking our bodies do better physiologically in all ways if we are a little bit active rather than totally sedentary. So if you don't have
00:21:56
Speaker
these bases covered. You aren't sleeping enough. You're not strategizing your exercise effectively. You're not taking inadequate nutrition. The big R recovery is going to be hard to come by and throwing a bunch of money or time at these other smaller R recovery add-ons is probably not going to get you very far. It just might make your wallet considerably emptier and maybe even leave less time for sleep, less time for nutrition, or less time to figure out how to exercise in a way that is structured reasonably and has enough variety built into it so that you could actually recover slash benefit from it. But the topic for this in-betweeny originally came to mind. Now for a recent Instagram post of mine where I discussed how certain mind-body movement teachers often market their more passive practices like restorative yoga, self-massage as being essential for recovery. And in so doing, they pit these recovery practices against
00:22:49
Speaker
more intense exercise like strength training, cardio, CrossFit bootcamp type exercise. Now the gist of my post was that we shouldn't do this. We shouldn't demonize higher intensity exercise or exercise in general, considering that so few people meet the CDC's physical activity guidelines. And another thing I said is that recovery in the physiological sense only really applies if we've actually disrupted the body enough with exercise stress to have something to recover from.
00:23:15
Speaker
And one commenter on this post somehow took that to mean that I was like shaming people for doing restorative yoga, for example, that people only deserve these restorative practices or massage practices if they, quote unquote, work hard first. In other words, I was sort of gatekeeping relaxation practices by saying, first, you have to pay the toll, the exercise toll, before you can cross into restorative land.
00:23:44
Speaker
That is definitely not at all what this post said, and I'll link the post in the show notes. But I think what this person was getting at is that many people are stressed out. They're experiencing a lot of mental and emotional stress daily. And some of these smaller recovery practices can be a way to press the pause button, to slow down, to introspect, and to experience deeper levels of relaxation simply by organizing their activity in a particular way, like going to a restorative yoga class.
00:24:14
Speaker
Life is stressful. We are overwhelmed. And practices like restorative yoga, self-massage, or getting a massage can be incredibly beneficial for hitting that reset button or pressing pause. They might even help us sleep better. And we know how important sleep is. But guess what? Exercise also does all of these things. And there's a ton of research to support the efficacy of exercise for things like improving sleep quality, reducing psychological stress, enhancing mood,
00:24:43
Speaker
in addition to all of those longevity-promoting chronic disease fighting benefits. I found this commenter's reaction just a little bit interesting given that my point was simply that if someone hasn't undergone meaningful physical stress, there's technically no physiological recovery taking place. If people haven't undergone sufficient physical stress in their lives,
00:25:06
Speaker
The other process called atrophy will be taking place and therefore it's not the restorative practice that equals the recovery. Restorative practices are not actually big R recovery. Big R recovery is the anabolic processes your body undergoes after exercise. And restorative practice lying over bolsters is not exercise. I get wind sometimes from yoga therapists restorative yoga teachers, people who teach recovery practices like self massage or offer recovery services.
Balancing Recovery with High-Intensity Exercise
00:25:41
Speaker
I often hear them fear mongering or nocebo-ing or talking down to people who do high intensity exercise as if that is their problem. So they'll frame high intensity interval training or strength training or cardio as like too aggressive, quote, overly taxing on the nervous system.
00:26:03
Speaker
or just suggesting that their clients are engaging in burnout culture of some kind and then suggesting that they now need to go back and relearn how to move or how to relax or even how to breathe. I think this is really problematic. The problem is not that people need to relax more. It's definitely not that people need to relearn how to move or breathe. It's that people aren't exercising enough. Research shows that a lack of activity is a much bigger contributor to chronic diseases and poor mental health than too much.
00:26:35
Speaker
While exercise does cause stress, this stress is productive. It temporarily weakens us so that we can rebuild stronger. What's counterintuitive here is that exercise induces stress.
00:26:47
Speaker
Unlike psychological stress from our fast-paced overwhelming lives, our sensory overloaded lives is beneficial. And regular exercise can reduce the overall stress levels that we experience from our fast-paced sensory overloaded lives. Exercise can improve our sleep, which improves everything, can enhance our mood, and it can help us build resilience to all of our other life stressors that we may or may not have any control over. If our clients are strapped for time,
00:27:18
Speaker
Getting them moving more and at higher intensities when appropriate might be more beneficial for their mental and physical health than focusing on relaxation and rest. All right. So what do people actually need to recover? They need time. They need to stop exercising and take time to rest.
00:27:41
Speaker
They don't necessarily need to be sedentary, but they do need to remove the stimulus, whether it was high intensity, whether it was upper body, lower body, whatever it was, remove that, rest, and get adequate sleep, of course.
00:27:56
Speaker
We need to think about nutrition and eat in a way that replenishes our body's energy and helps it rebuild stronger. We need to not overdo exercise. We need to leave time for recovery. And this involves having a strategy. I think this is often what recovery teachers are seeing in their students is that their students are coming to them. They're maybe injured, burnt out, and setting everything else going on in their life aside. And that's a lot to set aside, by the way.
00:28:22
Speaker
And if we just look at what they're doing for exercise, it's probably the case that some of them, the ones that are exercising, some of them are doing too much. Some of them are working out too often at too high intensities. That's very possible. But demonizing the exercise they're doing is definitely not a positive way to address that. Better understanding recovery is. Better understanding training load management is. And yes, potentially offering those recovery services can help, but first we gotta get the time, the resources, and the strategy right.
Encouraging Critical Thinking on Recovery
00:28:52
Speaker
No amount of restorative yoga, self-massage, cryo, cold plunges, saunas, Epsom salt baths, or red light therapy is gonna fix bad sleep, bad nutrition, and a shitty exercise strategy. Okay.
00:29:08
Speaker
Thank you for tuning in to this Inbetweenia on recovery. I hope it helps clarify what drives Big R recovery and the difference between the Big R recovery and these small r recovery optimization offerings that are often aggressively marketed on the internet and elsewhere. Another one of our aims in the movement logic podcast is to help you help yourself by being more skeptical and critically minded when it comes to information that you're taking in about health and exercise. If you don't have time or money for the little R recovery practices, that is okay. If you would rather spend your time and money on other things, including maybe having more time for exercise or maybe having more time to do other stuff you wanna do, you're gonna be fine. If you teach the small R recovery practices,
00:29:56
Speaker
You are offering a valuable service. You're offering a much more valuable service if you don't demonize exercise, if you educate yourself to be better informed on what recovery is.
00:30:06
Speaker
what exercise is, why it's important even if you don't teach it. That way you can be a better support to your students and offer more evidence-based information to them. I'm going to say this, I think one of the greatest benefits of engaging in some type of smaller recovery practice is the relationships you enter into while doing it. The relationships you're forming with your massage therapist, with the people in your massage class, with your restorative teacher, the people in the restorative yoga class,
00:30:33
Speaker
the folks sitting next to you in the cold plunge bath undergoing this experience your body perceives as near death and you come out having survived it and you're so invigorated or the people you sit and talk to in the sauna. The relationships that these recovery practices offer are something that we need as humans.
00:30:51
Speaker
positive human relationships to engage in on a regular basis. So keep doing what you're doing. You are offering a valuable service made more valuable by promoting exercise, understanding what recovery big are, really is. so It's not expensive and it's not time consuming because you should already be doing it. Thank you for tuning in. If you like this episode, part of our ability to continue doing these podcasts is our ability to be able to reach people, even though it's a really small way to help us out.
00:31:22
Speaker
When you leave a review, or when you give us some stars, you are helping us reach more people. You are further driving the momentum for the continuance of this show. And we would be very appreciative if you would do that. Thanks so much again. I hope you all find a way to recover from having listened to this episode. Maybe that involves going out and exercising. Maybe you are exercising while you're listening, but I hope you have a great couple of weeks. Sarah will be back in your ear in two weeks.