The Biggest Workout Mistakes People Make After 40

WEBVTT
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The views, opinions, and statements expressed by our guests are solely their own, and do not necessarily reflect those of Dr.
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Jason Littleton or the Concierge Doc Podcast.
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Nothing contained is intended to be instructional for medical diagnosis or treatment.
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The information contained is compiled from a variety of sources.
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The information should not be considered complete and exhaustive and should not be in place of a visit or consultation with your own primary care doctor.
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Welcome to the Concerts Doc Podcast.
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I'm your host, CEO, and founder of Littleton Concerts Medicine, Dr.
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Jason Littleton.
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Welcome to the podcast.
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Now, today's special show because I'm sharing something personal about my life, my personal trainer.
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And I'm really excited about that.
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And this is someone who I work with to keep me in shape.
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I really believe that everyone needs a personal trainer.
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I think it's so important.
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For me personally, it helps me to feel good in my body, helps me to stay focused, be energized so I can focus on my patients, clients, business.
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And really doing all the meetings that I do, it makes a huge difference.
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And, you know, I feel like I can train with anyone I want, but I have a special guest today, Harrison Berezanski, my personal trainer.
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And I want to introduce him to you because I feel like the way he has helped me can make a difference and help you as well.
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And I think the tips that he's going to share is going to make a huge difference.
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So, Harrison, welcome to the show.
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Thank you so much.
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I'm happy to be here.
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Harrison, you know, for those who don't know you, tell us a little bit about yourself and, you know, a little bit about your background, how you got started in personal training.
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Um, fill us in.
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Yeah.
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So I'm a dynamic personal trainer at Lifetime Fitness in Winter Park, Florida.
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I originally got my start training my high school friends in my basement of my house in upstate New York where I grew up.
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It was during the COVID lockdowns, and all the gyms were closed in the area.
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And I had a gym in my basement.
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And so my place was like the hangout spot for all my friends to come over and get workouts in because my basement was always open.
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And I was able to take my couple years of weight training back then and be able to share it with the people around me.
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And I really started to find my passion for helping people transform themselves in ways that matter to them.
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And then I took that with me as I went to college.
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I played college baseball for three years.
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I found myself always helping out my teammates with their training, with their programming, and just making differences in people's lives in the way that matters to them.
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And then after my college career was over, I decided the next step would be to get officially certified, or I had obtained my NCSF CPT, certified personal training certificate.
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And I just began training clients of all types of goals, all types of lifestyles.
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And that's what I do today for all the people I work with at Lifetime Fitness.
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Yeah.
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Wow.
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So huge background.
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When you were playing baseball, um, were you training the way you train now in terms of your own personal fitness?
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Absolutely not.
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It was all specified around the goal of being the best athlete I could be.
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Wow.
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So, like, like, you know, do you with what you know now, how do you think your baseball career would have been different, or maybe not?
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The reason why I got into personal training is because I prided myself on being a student of the game.
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And so that's what allowed me to work with people outside of just athletics, but people of all different goals.
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Because in my pursuit of baseball, I obtained tons of knowledge in strength, cardio, recovery, mobility, flexibility, stability, all different routes.
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And so that's why I feel like I have gained the tools to work with people of so many different goals because of my career uh in college baseball.
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Um, and you know, with someone like myself as a physician, where you know, I know a lot about the body.
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Um, you know, and I know you work with other um physicians as well, what like why is it important like someone like myself needs a trainer?
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I really believe the fastest way to learn is you gain knowledge from people with more expertise in a certain area than you have.
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And so, although your knowledge uh is in medicine, I'm sure you see other doctors with their own specialties in um your own life, same way I see other trainers who have more specialties in areas that I don't currently have myself.
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And so gaining that type of knowledge from someone who knows a little bit more than you in a certain area really just saves you that headache, can save you injuries and just gets you to where you want to go in the most efficient route.
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And that's what I try to really help people with.
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And that's why I work with you, I work with um heart surgeons, I work with internal medicine doctors, dentists, all types of people who know so much about the human body.
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Um, yet I can still provide something that they don't currently have.
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Yeah, yeah.
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Um, I was an athlete in high school, played football, played baseball, swam.
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And um, obviously that was when I'm a teenager, go to college, I'm in my 20s, go to medical school, I'm in my 20s.
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And yeah, I still feel like I at that point I could get out on the basketball court, play basketball, I can get on the field and play football, didn't really have to stretch, felt strong.
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But then as I got in my 30s, 40s, you know, it's like you you notice that your body changes a little bit.
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And while I'm not overweight, not by far, not overweight at all, you know, the same strength is not there.
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And the same energy is not there.
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And one of the things that you've helped me with is my strength.
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And that in turn helps with how I feel and my energy, and it's made a huge difference um not only with what I do as an owner of a medical practice and a physician taking care of patients, but I feel better and it helps with my focus.
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And even with my busy schedule, um, it makes a huge difference.
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I know um you have done a variety of different exercises when we're in the gym that I've never done before, I've never thought about.
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And one of the things that just amazes me, one of the reasons why I want to have this podcast today with you, is that um a lot of my form when I'm doing these exercises, we've taken video and I see, wow, it's off.
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You've pointed it out.
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It's off, and it these there's this adjustments that I've had to make, whether it's alignment, posture, just the way that I do weights that I never would have thought before.
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How often when you're around the gym and you're seeing people working out by themselves who do not have a trainer and they have improper posture, they're just doing things the wrong way.
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Are these people hurting themselves?
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Absolutely.
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This is something we see all the time as trainers, and it's really something that we go over uh in the first time that we meet any person who's looking for an assessment.
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I like to boil my movement screens down to just five essential movements that basically you take pretty much any movement of free weight exercises and machines on the gym floor, and you can consolidate them to a bodyweight squat, a bodyweight lunge, a bodyweight hinge, a push-up, and then a dumbbell row or a TRX row.
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And then so in these five different movements, it's just like the elementary basic movements that you could do, and you could progress them with many machines, many fruit exercises, and then you can regress them as well if someone can't meet that basic movement standard.
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And so what we're looking for in those five movements is just the way that you're distributing force.
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And is this a safe foundation to be able to build on or not?
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And so that's how we actually apply progression when we first start working together.
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And so we take basically, Dr.
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Littleton, your push-up was amazing when we first started working together, which is why moving into heavier pressing exercises was something that we could jump right into.
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Whereas maybe the lunge was something that we needed to take a step back, do more body weight variations, figure out what is the biggest lacking factor, and then get those proper muscles to step up and work and turn off those other muscles that are compensating and overworking and taking away from the proper kinetic chain and sequence of movement.
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And so that's what we just look for in a movement screen.
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We want to build on that found foundation of movement before we add the intensity.
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Yeah, you know, the different type of exercises that we're doing are working muscles.
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I didn't know that I had.
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And I studied anatomy in medical school.
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And I, you know, I know we had to know all the muscles, but I am feeling stronger in ways I never thought before because I'm moving in ways I never had to move before.
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And it and it makes a it makes a huge difference.
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I think um slowly and surely I'm seeing my posture and my alignment change, and I'm starting to recognize when I'm not doing things correctly, as far as some of the movements that you have me do.
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And it just leads me to be such an advocate for having a personal trainer.
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I I remember telling you in one session where I just feel like I would feel uncomfortable working out by myself without having had that proper instruction.
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You know, now that I know it's like the light went on.
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I I just, you know, and not just that, I know it's a great way to help prevent injury when people don't realize that they may be lifting something the wrong way.
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Um I want to talk about something real.
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A lot of people never walk up to a trainer because they feel embarrassed, they feel out of shape, they feel judged, like they're too far behind to even start.
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What do you want to say to that person who feels that way?
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Just how much that we care about helping them as trainers.
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Uh I can speak for myself.
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Um, my the whole reason that drives me in personal training is sharing the gift of my own health and fitness and my own knowledge of the human body and how to create transformations with those around me.
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It's what I've done since high school, and now it's what I do professionally in my own career for all the people that depend on me for that knowledge.
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And so, yes, that concern is completely real.
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The gym is an intimidating place.
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There's a lot of people who are really big and strong, and that can intimidate a lot of people from stepping up to a professional to try to admit, hey, I don't know what I'm doing.
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I need help.
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But that's what we're here for.
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And we really, really want to create those transformations for you.
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And in fact, that is what actually drives me as a trainer.
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Yeah, that's good.
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Um, the fact that you really care, and I think that should make people feel more comfortable with um working with uh a personal trainer.
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You know, again, um I think the form thing alone sold me on it.
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The fact that I didn't realize I was lifting things incorrectly.
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Um what are what what is that costing people?
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You know, when people don't know that they're lifting something the wrong way and they keep doing this time after time, week after week, month after month, year after year, what is that costing people in the long run?
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Higher risk of injury and inefficiency are the two biggest things that come to mind.
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If you build on a broken foundation, you're just asking for trouble.
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You're asking for that foundation to crumble.
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And what that crumbling foundation looks like practically is joint pain, muscle strains, and injury.
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And the inefficiency thing, that's tied to applying intensity properly.
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So when when we look for, we'll talk about the growth goal of growing muscle.
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The one of the biggest factors that matters is how correctly are you implying intensity?
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How correctly are you training to the proximity of muscular failure?
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So basically, if you're doing bicep curls, how closely can you get to where you can't do one more repetition?
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And so if there's something wrong in your form, in your movement foundation, and you're taking yourself to that level of intensity, well, the two-edged sword of intensity is the injury risk is also highest when you're training close to failure.
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So first we want to move safely, and then we want to push that foundation and grow slowly over time.
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That's the value to a program, and especially personalizing that program when we meet every single person that we work with.
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That's good.
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That's good.
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I can tell you're super knowledgeable at this.
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And, you know, um, people who are listening to you right now, um, you know, you're, I'm sure you're turning their ears on.
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You're helping to wake up people to realize how important this is.
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I want you to speak to um how important it is for people who are not athletes, you know, people who are just running businesses, they're employees, they're doing a nine-to-five.
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Why is having a personal trainer important to them?
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I would say it's really about pulling the collect correct levers to get from where they're at now to the ultimate goal that they have.
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For someone who is not an athlete, and say, so at lifetime, we work with people who work a ton and have a very long and hard job that they have within their own career.
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And so with someone like that, the biggest obstacle would be time.
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And what deters a lot of people is this all or nothing approach where they feel like, well, since I'm working so much, I just don't have time the way I used to earlier in my life to obtain the fitness goals that I ultimately do have.
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And so for someone like that, we're able to pull the correct levers to get from where they're at to the actual goal that they have, because we can scale it back to just even two sessions a week, where in those two sessions, we're stimulating every single muscle in the body within an hour.
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And then we're going over the proper nutrition and recovery protocols to make the most of those two sessions.
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And then I see it time and time again.
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The person who shows up twice a week, over and over and over consistently will blow out of the water the person that has this all or nothing team, no days off approach and then ends up slowing down after a couple of weeks because it's unsustainable with their lifestyle.
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That's really good.
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That's really good.
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That totally resonates.
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Um, you know, at what point when you're working with someone, do you start to see the moment where they start really changing?
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It's really about when they achieve the small wins on the path to the goal that they told me in session number one.
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And so for some people, it's seeing a number on a scale.
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For some people, it's hitting a certain lift.
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For some people, it's being able to bike longer with their children.
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Um, whatever it is for them, it it's a progress to the goal that matters to them.
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And that's the importance to individualized and personalized programming because a lot of people are training incorrectly for those goals.
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Now, I want to pull back the you know um the curtain even more and talk about some of my personal goals.
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You know, in session one, I talked to you about how I enjoy skiing.
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And um, you know, when I shared with you some of the ski challenges that I have in front of me.
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Um what are some of your goals for me to prepare me for that?
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And um how does that not only translate to skiing, but my everyday life as a doctor?
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Absolutely.
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So when you come in with that goal of skiing, we have to take a look at what functions that you're going to be tasked with when you're doing your activity.
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So skiing in and of itself, it's a lot of lateral movement where you need to be both strong, powerful, mobile, stable, and able to endure a long output because some of the skis that you do are over a longer duration of time.
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So if we take a look at what's involved in that, you need not just machine-based, stable exercises, but also dynamic exercises as well, where you're moving side to side.
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We've thrown in some jump training, we've thrown in some plyometric training, we've thrown in a lot of mobility, and then also the foundational strength exercises as well.
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A lot of the movement deficiencies in your skiing can actually be corrected by moving right in the gym.
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And so if we can make every single thing you do as perfect with your form and movement as we can be, your body has a much higher percentage of just self-organizing correctly when you ask it to go ski on some of the hard and strenuous things that you're gonna be doing.
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The importance there is you can just turn your mind off and trust the work that you put in over the months that we've worked together.
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That's good.
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I mean, I've got five, six months before ski season really hits.
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And I feel like I'm in better shape now than I ever was in my 40s.
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And I feel great, not tired.
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I feel great.
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Um, you've worked with me with my diet.
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And I mean, I help people with their diet.
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But again, this goes to the point where it's important to have a trainer, it's important to have a coach, it's important to have someone that can check you in.
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And, you know, you've been checking me in, and it's good because it helps me to stay accountable.
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I'm very busy.
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And um, you know, I admit sometimes I don't feel like working out, you know, um, after a long day of whether it is doing rounds in the hospital or outpatient rounds, and just knowing that you're waiting on me, it's that extra accountability, like, no, I gotta do this today.
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And I have to admit, I need that.
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You know, I think that everyone really needs that.
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And I know there are people who would say that they don't need it, they work out on their own, and that's fine.
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I think people have to just know understand who they are and what they're doing.
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And I think there's probably a season in my life where I could have done that too.
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This is not that season, you know.
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Um getting ready to uh turn 50 in a in a year or so, and you know, the accountability means everything to me.
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And I I don't I don't have a problem admitting that.
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And it makes a difference in terms of how I perform in my daily life.
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So um you you and I have talked about that um quite a few times.
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Um, so it's just that's my perspective that I want to share with the audience.
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One of the things that um as we're talking here, what I a question I feel like I have to ask is how big is stretching, just regular standardized stretching before you lift, or is there another way to go about that?
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Yeah.
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So I've had a very individualized experience with my stretching and mobility.
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Whereas my first foundation that I put on in fitness was just how strong can I get in my squat, in my bench, in my deadlift.
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That was what I focused on.
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And I ended up getting pretty strong, but I moved like a robot and I was really steady.
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Diff and I ran into back pain and my body didn't move the way I needed to.
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And so for the goal of baseball, that's what led me to develop my own mobility routine.
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And the same way where strength takes a long time to build, but is relatively easy to maintain in comparison to how hard it is to build, mobility and flexibility work the same way, where it's hard to get those ranges of motion to open up.
00:22:27.039 --> 00:22:30.559
But then once you do, the maintenance period is much easier.
00:22:30.640 --> 00:22:33.839
You don't have to do as much to grow it as to maintain it.
00:22:34.079 --> 00:22:53.839
So the benefit of moving better for most people is that when your just daily lifestyle of having a flexible spine, hips that move, shoulders that don't click, all those the ranges of motion in your joints, that makes such a huge difference for how you feel.
00:22:54.000 --> 00:22:57.440
You only understand what that's like if you know both sides of the coin.
00:22:57.599 --> 00:23:04.559
You only know how that feels, if you know what it's like to be stiff, and then if you know what it's like to have a lot of range of motion in those joints.
00:23:04.720 --> 00:23:08.960
And then once you go and develop it, it is relatively easy to maintain from there.
00:23:09.200 --> 00:23:11.920
Takes a lot less than it did to get it for the first time.
00:23:12.400 --> 00:23:13.279
Yep, that's good.
00:23:13.440 --> 00:23:14.240
That's good.
00:23:14.559 --> 00:23:18.559
Okay, you know, another question that I have for you that I think is really important.
00:23:18.799 --> 00:23:35.039
Um, again, you know, I shared about how I love skiing and I'm motivated to um strengthen certain core muscles and get myself ready for that, and also to enhance what I do uh every day as a physician.
00:23:36.079 --> 00:23:50.000
Um I've said in my book Wellspring the Energy Sickers to the Good Life, Energize Again, how I think it's important to have a long-term goal or a short-term goal that motivates you to stay healthy.
00:23:50.480 --> 00:24:02.000
For those people who may not be a skier, they may not have a hobby that they are trying to get fit for, but they're just doing their everyday life.
00:24:02.160 --> 00:24:07.920
What are some of the core muscles and what are some of the core things that they need to be strong in?
00:24:11.519 --> 00:24:20.400
So strength training has been shown to increase so many different aspects of longevity.
00:24:21.119 --> 00:24:27.599
And in the basic form of strength training, let's just take it back to the movement assessment.
00:24:27.759 --> 00:24:31.680
First, we have to move well before we can actually get strong.
00:24:32.000 --> 00:24:50.960
And if the rate at which you can build muscle goes down as you age, the importance of starting as soon as possible is paramount because that base that you have when you're younger becomes very important to be able to pull from the older you get.
00:24:51.039 --> 00:24:55.359
And because the older you get, it becomes harder and harder to make up that lost time.
00:24:55.519 --> 00:25:04.160
And so just for longevity, um, some of those muscles that really matter are just the ability to push and pull for upper body.
00:25:04.319 --> 00:25:08.720
Because if we can push, we're gonna stimulate our chest, the front of the shoulder, and our tricep.
00:25:08.960 --> 00:25:14.079
And then if we pull, we're gonna be able to hit our forearm, our bicep, and basically our whole entire back.
00:25:14.240 --> 00:25:19.599
So if we can push and pull and you're on a time crunch, you can hit every single muscle in your upper body.
00:25:19.759 --> 00:25:25.599
And then for legs, if you can do a squat pattern, well, you're now your quads and your glutes are getting stimulated.
00:25:25.680 --> 00:25:31.839
And something like a hinge or a Romanian deadlift is another term for it, that's gonna hit the hamstrings really hard.
00:25:32.079 --> 00:25:39.359
And so, in just a few simple movements, we're able to stimulate all of the muscles in the body for growth.
00:25:39.599 --> 00:25:57.119
And the advantage to personalized, individualized program is we figure out what those correct exercises for the individual we work with are based on their goals, their lifestyle, what their in-body body composition scale scan says, and then their movement assessment.
00:25:57.200 --> 00:26:02.160
And then from there, we pick out the correct movements that work best for the individual.
00:26:02.640 --> 00:26:03.599
Yeah, that's good.
00:26:03.759 --> 00:26:04.640
That's good.
00:26:04.960 --> 00:26:11.759
Now, I want to ask you my set of uh four questions, my my meds protocol.
00:26:11.839 --> 00:26:18.799
And this is uh brought this this segment of the podcast is brought to you by Littleton Consequence Medicine Movie, Drink, Sleep.
00:26:18.960 --> 00:26:25.279
I ask everyone these questions, these four questions, and I want to see uh how you answer them.
00:26:25.440 --> 00:26:29.920
So, Harrison, what do you personally do for your own movement?
00:26:31.359 --> 00:26:47.759
So I'm big on romanticizing the process because I think a lot of people's biggest mistake a lot of the time is they view their fitness as I only have four more weeks until I can go back to the lifestyle that I want to live.
00:26:47.920 --> 00:26:51.119
Or I only have 30 days left of my 90-day fitness transformation.
00:26:51.279 --> 00:27:00.400
And so for me, I want to romanticize the process because if I can do, if I can really fall in love with the little behaviors, they're the things I'm going to stick to.
00:27:00.559 --> 00:27:07.279
So for me, that means four strength training sessions per week of exercises that I look forward to doing.
00:27:07.440 --> 00:27:10.160
A lot of the time, it's my the best part of my day.
00:27:10.319 --> 00:27:20.720
Um, and then from there, I make sure to do my mobility routine because I really have just romanticized the way that that makes my body feel.
00:27:20.880 --> 00:27:24.240
I know what it's like to be stiff, I know what it's like to feel really good.
00:27:24.480 --> 00:27:28.960
I like to have a ton of mobility in my movement just throughout the day.
00:27:29.039 --> 00:27:30.319
It makes a huge difference.
00:27:30.559 --> 00:27:41.759
In the way that I eat, I stick to clean, whole foods that I enjoy, foods that I look forward to eating, foods that are micronutrient rich, but then also hit my macronutrient goals as well.
00:27:41.920 --> 00:27:46.160
And then in recovery, sleep is pretty much a non-negotiable for me.
00:27:46.319 --> 00:27:48.240
A lot of times I have clients late at night.
00:27:48.319 --> 00:27:48.799
I know Dr.
00:27:48.880 --> 00:27:52.079
Littleton, we train um sometimes up until 11 p.m.
00:27:52.319 --> 00:27:53.759
a lot of nights throughout the week.
00:27:53.920 --> 00:28:05.759
Um so on those nights, I try my best to sleep a little bit longer into the morning if I have the ability to, just because of how restorative uh sleep is for every aspect of recovery.
00:28:07.359 --> 00:28:08.000
That's good.
00:28:08.079 --> 00:28:09.200
Yeah, that's good.
00:28:09.440 --> 00:28:12.640
Now you you you you've talked about movement, you talked about sleep.
00:28:12.720 --> 00:28:15.440
Um talk to us about eating and hydration.
00:28:15.680 --> 00:28:16.160
Mm-hmm.
00:28:16.480 --> 00:28:16.960
Yeah.
00:28:17.200 --> 00:28:21.039
So again, with eating, it's a lot of clean, whole foods.
00:28:21.200 --> 00:28:26.480
I try to eat my lean body mass in protein and grams of protein per day.
00:28:26.640 --> 00:28:38.559
Lean body mass is every pound of my body that is not from fat, because every pound of my body, not from fat, needs a gram of protein to support its restoration and recovery so I can build more muscle.
00:28:38.640 --> 00:28:41.839
And then from there, I just fill it in with carbohydrates and fats.
00:28:42.000 --> 00:28:47.599
That supports my performance, that supports my hormone health, and then just the way I feel throughout the day.
00:28:47.759 --> 00:28:50.319
Um, and then hydration is huge as well.
00:28:50.559 --> 00:28:55.680
Just making sure my electrolytes are balanced, my fluid intake with my water intake is good.
00:28:56.000 --> 00:29:03.680
And that again, I just make sure the recovery side of things supports all that I have to do with the way that I train.
00:29:04.319 --> 00:29:04.799
That's good.
00:29:04.880 --> 00:29:05.680
That's good.
00:29:06.000 --> 00:29:06.640
I love it.
00:29:06.720 --> 00:29:14.240
I mean, these are tips that people can uh learn from you and you know, enhance their life, uh enhance their life in.
00:29:14.400 --> 00:29:15.680
You know, one more question.
00:29:15.839 --> 00:29:21.279
You know, years from now, people you've trained, what do you hope they would say that you gave them?
00:29:21.440 --> 00:29:28.960
What do you hope that they have changed or enhanced their lives about and that they'll say, hey, you know what?
00:29:29.119 --> 00:29:32.799
This is what Harrison working out with Harrison did for me.
00:29:35.200 --> 00:29:47.279
I want to educate everyone that I work with on what those big steps are that they can take to add into their own life because odds are I'm not gonna work with all of my clients forever.
00:29:47.359 --> 00:29:52.559
And ultimately, a lot of my clients' goal is to train independently of me one day throughout the road.
00:29:52.720 --> 00:30:02.240
So for me, it's well, how can I give them the tools that they need in the time that we work together to take those aspects and then use those for the rest of their life in their own training?
00:30:02.319 --> 00:30:13.519
And so if I can educate the people that I work with on those behaviors to take that really matter, they're gonna end up tracking the things that are going to help them get in the right direction and then ignore all the fluff.
00:30:13.920 --> 00:30:14.480
Love it.
00:30:14.559 --> 00:30:16.480
This has been an incredible podcast.
00:30:16.559 --> 00:30:26.480
Um, I know for me, you know, you're changing the way I look at how I uh use my body in terms of form, in terms of lifting in my posture, and it's making a huge difference.
00:30:26.640 --> 00:30:28.319
I can't wait to get on the slopes.
00:30:28.480 --> 00:30:32.480
I can't wait to experience the new strength from working out with you.
00:30:32.640 --> 00:30:40.079
And I'm already experiencing the new level of energy uh from uh day to day just from working out with you.
00:30:40.160 --> 00:30:41.359
So I thank you so much.
00:30:41.519 --> 00:30:42.880
This has been great.
00:30:43.119 --> 00:30:48.880
And I know my you've given my audience a gift, and I just thank you for coming on.
00:30:49.119 --> 00:30:51.519
Um where can people find you?
00:30:51.759 --> 00:30:52.240
Tell us.
00:30:52.720 --> 00:30:54.079
Thank you so much for having me.
00:30:54.240 --> 00:30:59.279
I'm doing in-person training at Lifetime Fitness Winter Park right now.
00:30:59.440 --> 00:31:03.440
If you're in the area, you can book with me on the Lifetime Fitness app.
00:31:03.680 --> 00:31:13.839
And I look forward to helping anyone in your audience who feels like they could provide value and see value from um any of the tips that I trained and shared.
00:31:14.160 --> 00:31:14.559
Love it.
00:31:14.640 --> 00:31:16.000
Well, thank you, Harrison.
00:31:16.160 --> 00:31:23.119
Now, you everyone, you know, um follow you definitely got to download this uh podcast.
00:31:23.359 --> 00:31:28.000
Also share it and follow me on Instagram, Facebook, and LinkedIn.
00:31:28.160 --> 00:31:31.599
Make sure you remember to subscribe to the YouTube channel.
00:31:31.839 --> 00:31:33.759
Looking forward to seeing you next time.
00:31:34.000 --> 00:31:35.279
Thank you so much!