our society is very visually driven we want to have nice cars beautiful homes
want to have nice cars beautiful homes
want to have nice cars beautiful homes we even strive for our social media
we even strive for our social media
we even strive for our social media pages to be cohesive and well kept the
pages to be cohesive and well kept the
pages to be cohesive and well kept the same is true in the world of fitness we
same is true in the world of fitness we
same is true in the world of fitness we want to visually see something happen
want to visually see something happen
want to visually see something happen and let us know that all of our time and
and let us know that all of our time and
and let us know that all of our time and effort is well worth it as a personal
effort is well worth it as a personal
effort is well worth it as a personal trainer I work with about 20 clients one
trainer I work with about 20 clients one
trainer I work with about 20 clients one on one every single week that doesn’t
on one every single week that doesn’t
on one every single week that doesn’t include the numerous people I see in and
include the numerous people I see in and
include the numerous people I see in and out of group fitness classes who I coach
out of group fitness classes who I coach
out of group fitness classes who I coach online or just general people who have
online or just general people who have
online or just general people who have questions every day through the gym but
questions every day through the gym but
questions every day through the gym but what all of those people have in common
what all of those people have in common
what all of those people have in common is that they want to see something
is that they want to see something
is that they want to see something anything they want to see the number on
anything they want to see the number on
anything they want to see the number on the scale change go up or down they want
the scale change go up or down they want
the scale change go up or down they want to see their measurements change some
to see their measurements change some
to see their measurements change some people just simply want to see their
people just simply want to see their
people just simply want to see their blood pressure go down but what they all
blood pressure go down but what they all
blood pressure go down but what they all forget when it comes to fitness is that
forget when it comes to fitness is that
forget when it comes to fitness is that we are all different for some reason in
we are all different for some reason in
we are all different for some reason in fitness there’s this idea that one size
fitness there’s this idea that one size
fitness there’s this idea that one size fits all I saw this person on Instagram
fits all I saw this person on Instagram
fits all I saw this person on Instagram do this workout and follow this meal
do this workout and follow this meal
do this workout and follow this meal plan I’m going to do that it’s going to
plan I’m going to do that it’s going to
plan I’m going to do that it’s going to work perfectly it’s going to be exactly
work perfectly it’s going to be exactly
work perfectly it’s going to be exactly the same for me but it doesn’t always
the same for me but it doesn’t always
the same for me but it doesn’t always work out that way because actually we’re
work out that way because actually we’re
work out that way because actually we’re all very very different we’re taught
all very very different we’re taught
all very very different we’re taught that from the time we are young or any
that from the time we are young or any
that from the time we are young or any point our life that we are our own
point our life that we are our own
point our life that we are our own person we have our own thoughts are our
person we have our own thoughts are our
person we have our own thoughts are our ideas our own beliefs that make us an
ideas our own beliefs that make us an
ideas our own beliefs that make us an individual even as a personal trainer
individual even as a personal trainer
individual even as a personal trainer and an exercise science student every
and an exercise science student every
and an exercise science student every single one of my textbooks goes through
single one of my textbooks goes through
single one of my textbooks goes through these principles of fitness or exercise
these principles of fitness or exercise
these principles of fitness or exercise if these principles are properly applied
if these principles are properly applied
if these principles are properly applied we see a result one of the biggest
we see a result one of the biggest
we see a result one of the biggest principles that we are constantly
principles that we are constantly
principles that we are constantly pounded into our brains is the principle
pounded into our brains is the principle
pounded into our brains is the principle of individuality the principle that no
of individuality the principle that no
of individuality the principle that no two clients athletes anyone is exactly
two clients athletes anyone is exactly
two clients athletes anyone is exactly the same and that’s because scientists
the same and that’s because scientists
the same and that’s because scientists believe that on average 99.5 percent of
believe that on average 99.5 percent of
believe that on average 99.5 percent of all human DNA is the same so out of all
all human DNA is the same so out of all
all human DNA is the same so out of all the chili ins of cells that make up your
the chili ins of cells that make up your
the chili ins of cells that make up your our bodies 99.5 percent of what makes up
our bodies 99.5 percent of what makes up
our bodies 99.5 percent of what makes up you me anyone on the other side of the
you me anyone on the other side of the
you me anyone on the other side of the it’s all the same but it’s that point
it’s all the same but it’s that point
it’s all the same but it’s that point five percent that makes the difference
five percent that makes the difference
five percent that makes the difference that we all forget about it’s that point
that we all forget about it’s that point
that we all forget about it’s that point five percent that causes someone to
five percent that causes someone to
five percent that causes someone to respond better to one type of exercise
respond better to one type of exercise
respond better to one type of exercise than another it what causes you to look
than another it what causes you to look
than another it what causes you to look different from me and for me to look
different from me and for me to look
different from me and for me to look different from you so for today just to
different from you so for today just to
different from you so for today just to stick with this visual culture we have
stick with this visual culture we have
stick with this visual culture we have I’m going to show you a couple slides to
I’m going to show you a couple slides to
I’m going to show you a couple slides to just demonstrate where you can see
just demonstrate where you can see
just demonstrate where you can see differences in exercises so I’m going to
differences in exercises so I’m going to
differences in exercises so I’m going to use my dear friend Hannah and myself for
use my dear friend Hannah and myself for
use my dear friend Hannah and myself for this I’ll get to this in a second and
this I’ll get to this in a second and
this I’ll get to this in a second and I’m just going to be simply using a
I’m just going to be simply using a
I’m just going to be simply using a bodyweight squat very simple exercises
bodyweight squat very simple exercises
bodyweight squat very simple exercises when I favorite exercises to do but it’s
when I favorite exercises to do but it’s
when I favorite exercises to do but it’s very easy to see differences in people
very easy to see differences in people
very easy to see differences in people and so just to start I’m going to give
and so just to start I’m going to give
and so just to start I’m going to give you a quick anatomy lesson you’re not
you a quick anatomy lesson you’re not
you a quick anatomy lesson you’re not going to be tested on this though I
going to be tested on this though I
going to be tested on this though I promise but we’re going to start out
promise but we’re going to start out
promise but we’re going to start out with pretty much just reviewing what
with pretty much just reviewing what
with pretty much just reviewing what makes up your legs and so obviously we
makes up your legs and so obviously we
makes up your legs and so obviously we have our hips our pelvis it can be
have our hips our pelvis it can be
have our hips our pelvis it can be shaped different we can have different
shaped different we can have different
shaped different we can have different angles everyone’s bones are different
angles everyone’s bones are different
angles everyone’s bones are different we’re not all walking around with the
we’re not all walking around with the
we’re not all walking around with the same length legs or at the same height
same length legs or at the same height
same length legs or at the same height and so then we get to the femur or your
and so then we get to the femur or your
and so then we get to the femur or your thigh bone these are one of the biggest
thigh bone these are one of the biggest
thigh bone these are one of the biggest places where you will see differences
places where you will see differences
places where you will see differences your thigh bone can be different links
your thigh bone can be different links
your thigh bone can be different links from someone else the head of it or
from someone else the head of it or
from someone else the head of it or where it attaches to your hips it can be
where it attaches to your hips it can be
where it attaches to your hips it can be angled differently from someone else you
angled differently from someone else you
angled differently from someone else you have your kneecaps and then you also
have your kneecaps and then you also
have your kneecaps and then you also have your shinbones so you have your
have your shinbones so you have your
have your shinbones so you have your tibia and your fibula and so your tibia
tibia and your fibula and so your tibia
tibia and your fibula and so your tibia can be different sizes as well and so
can be different sizes as well and so
can be different sizes as well and so that will change how just how your legs
that will change how just how your legs
that will change how just how your legs look and how your body reacts when
look and how your body reacts when
look and how your body reacts when you’re squatting so just real quick this
you’re squatting so just real quick this
you’re squatting so just real quick this is just me and my friend Hannah standing
is just me and my friend Hannah standing
is just me and my friend Hannah standing side by side you can see we’re about the
side by side you can see we’re about the
side by side you can see we’re about the same height we’re both around 54 we’re
same height we’re both around 54 we’re
same height we’re both around 54 we’re very similar in body weight body shape
very similar in body weight body shape
very similar in body weight body shape but you can see my hips and my legs are
but you can see my hips and my legs are
but you can see my hips and my legs are just slightly longer than hers my hips
just slightly longer than hers my hips
just slightly longer than hers my hips have a different tilt than hers do which
have a different tilt than hers do which
have a different tilt than hers do which makes a difference for when we’re
makes a difference for when we’re
makes a difference for when we’re squatting um just normally when you look
squatting um just normally when you look
squatting um just normally when you look at someone you don’t really look at them
at someone you don’t really look at them
at someone you don’t really look at them and say oh you do have different sized
and say oh you do have different sized
and say oh you do have different sized legs than I do you’re going to look
legs than I do you’re going to look
legs than I do you’re going to look totally different doing this exercise
totally different doing this exercise
totally different doing this exercise and so in go the next so just a side
and so in go the next so just a side
and so in go the next so just a side view of doing just a simple squat so
view of doing just a simple squat so
view of doing just a simple squat so my femurs are longer than Hannah’s are
my femurs are longer than Hannah’s are
my femurs are longer than Hannah’s are so I sit back further than she does she
so I sit back further than she does she
so I sit back further than she does she can go just more straight down
can go just more straight down
can go just more straight down immediately whereas I have to push back
immediately whereas I have to push back
immediately whereas I have to push back further to keep a better body angle and
further to keep a better body angle and
further to keep a better body angle and then the next one shows more of a front
then the next one shows more of a front
then the next one shows more of a front view of us and so again because of the
view of us and so again because of the
view of us and so again because of the way our hips are shaped her knees can be
way our hips are shaped her knees can be
way our hips are shaped her knees can be just more straightforward whereas mine
just more straightforward whereas mine
just more straightforward whereas mine come out just a little bit more to the
come out just a little bit more to the
come out just a little bit more to the side and that’s just a couple
side and that’s just a couple
side and that’s just a couple biomechanical things that you can see
biomechanical things that you can see
biomechanical things that you can see different just within two people doing
different just within two people doing
different just within two people doing the same exact exercise and you can also
the same exact exercise and you can also
the same exact exercise and you can also see um just our muscle our musculature
see um just our muscle our musculature
see um just our muscle our musculature is different as well so we’re shaped
is different as well so we’re shaped
is different as well so we’re shaped different even though we look similar
different even though we look similar
different even though we look similar everyone has these muscle fibers that
everyone has these muscle fibers that
everyone has these muscle fibers that make up all of our muscles some people
make up all of our muscles some people
make up all of our muscles some people have more than someone else and it kind
have more than someone else and it kind
have more than someone else and it kind of dictates what exercises you might be
of dictates what exercises you might be
of dictates what exercises you might be better at and so to actually know the
better at and so to actually know the
better at and so to actually know the exact way your muscles are made up is
exact way your muscles are made up is
exact way your muscles are made up is really extensive takes a lot of time and
really extensive takes a lot of time and
really extensive takes a lot of time and effort working with doctors taking
effort working with doctors taking
effort working with doctors taking samples of your muscles to find out
samples of your muscles to find out
samples of your muscles to find out exactly but trainers and coaches with
exactly but trainers and coaches with
exactly but trainers and coaches with very much experience and kind of look at
very much experience and kind of look at
very much experience and kind of look at someone and get an idea of what you’re
someone and get an idea of what you’re
someone and get an idea of what you’re more inclined towards so there are three
more inclined towards so there are three
more inclined towards so there are three muscle fiber types there’s one called
muscle fiber types there’s one called
muscle fiber types there’s one called type 1 Hannah is more of a type 1 muscle
type 1 Hannah is more of a type 1 muscle
type 1 Hannah is more of a type 1 muscle fiber type of person she has the other
fiber type of person she has the other
fiber type of person she has the other two but mainly chefs type 1 those are
two but mainly chefs type 1 those are
two but mainly chefs type 1 those are your endurance type muscles they can
your endurance type muscles they can
your endurance type muscles they can work for really long periods of time and
work for really long periods of time and
work for really long periods of time and have no problem she is a distance runner
have no problem she is a distance runner
have no problem she is a distance runner her and her husband will go run seven
her and her husband will go run seven
her and her husband will go run seven miles in one night just as a casual like
miles in one night just as a casual like
miles in one night just as a casual like after work event she can she can run for
after work event she can she can run for
after work event she can she can run for hours and it doesn’t have much effect or
hours and it doesn’t have much effect or
hours and it doesn’t have much effect or someone can do a lot of reps all at once
someone can do a lot of reps all at once
someone can do a lot of reps all at once and they’re not quite as affected on the
and they’re not quite as affected on the
and they’re not quite as affected on the other end of the spectrum you have a
other end of the spectrum you have a
other end of the spectrum you have a type 2 X muscle fiber people have more
type 2 X muscle fiber people have more
type 2 X muscle fiber people have more of these are like your sprinters or
of these are like your sprinters or
of these are like your sprinters or you’re really big weightlifters these
you’re really big weightlifters these
you’re really big weightlifters these people produce a lot of power all at
people produce a lot of power all at
people produce a lot of power all at once and but it’s very short they
once and but it’s very short they
once and but it’s very short they they’re done within like 10 seconds and
they’re done within like 10 seconds and
they’re done within like 10 seconds and then that’s it for about another five
then that’s it for about another five
then that’s it for about another five minutes and so then you have people who
minutes and so then you have people who
minutes and so then you have people who are more like myself you have a type to
are more like myself you have a type to
are more like myself you have a type to a muscle fiber it’s kind of in the
a muscle fiber it’s kind of in the
a muscle fiber it’s kind of in the middle
middle
middle you’re not super great at lifting a
you’re not super great at lifting a
you’re not super great at lifting a whole lot of weight all at once or
whole lot of weight all at once or
whole lot of weight all at once or sprinting but you also can’t work for
sprinting but you also can’t work for
sprinting but you also can’t work for like two hours at a time and feel
like two hours at a time and feel
like two hours at a time and feel fantastic and so it’s kinda in between
fantastic and so it’s kinda in between
fantastic and so it’s kinda in between ground and so like I said it takes a lot
ground and so like I said it takes a lot
ground and so like I said it takes a lot of time and effort to just figure out
of time and effort to just figure out
of time and effort to just figure out where you are and that’s one of the big
where you are and that’s one of the big
where you are and that’s one of the big things to figuring out where you are and
things to figuring out where you are and
things to figuring out where you are and where you’re starting a lot of times
where you’re starting a lot of times
where you’re starting a lot of times with fitness everyone has the indigo
with fitness everyone has the indigo
with fitness everyone has the indigo that they want to get to but they don’t
that they want to get to but they don’t
that they want to get to but they don’t think about where they’re starting and
think about where they’re starting and
think about where they’re starting and that’s where we have to always be
that’s where we have to always be
that’s where we have to always be comfortable as well I even myself I hate
comfortable as well I even myself I hate
comfortable as well I even myself I hate to admit it at times but that’s still
to admit it at times but that’s still
to admit it at times but that’s still where I struggle to even after 60 years
where I struggle to even after 60 years
where I struggle to even after 60 years of being in the fitness industry having
of being in the fitness industry having
of being in the fitness industry having a very regular exercise routine I still
a very regular exercise routine I still
a very regular exercise routine I still constantly find myself struggling to
constantly find myself struggling to
constantly find myself struggling to understand where I’m starting and being
understand where I’m starting and being
understand where I’m starting and being okay with that starting point because
okay with that starting point because
okay with that starting point because every day is a new starting point for me
every day is a new starting point for me
every day is a new starting point for me every day my coaches or even myself give
every day my coaches or even myself give
every day my coaches or even myself give a new plan for the day I have a new
a new plan for the day I have a new
a new plan for the day I have a new workout I have to do a new exercise that
workout I have to do a new exercise that
workout I have to do a new exercise that I’m doing and I always have these
I’m doing and I always have these
I’m doing and I always have these expectations in my head I see it then
expectations in my head I see it then
expectations in my head I see it then morning before the night before and I’m
morning before the night before and I’m
morning before the night before and I’m like oh this this exercise like this
like oh this this exercise like this
like oh this this exercise like this workout I have this this is fantastic
workout I have this this is fantastic
workout I have this this is fantastic this is why right in my wheelhouse I
this is why right in my wheelhouse I
this is why right in my wheelhouse I love all these movements it’s going to
love all these movements it’s going to
love all these movements it’s going to be super easy I walk into the gym around
be super easy I walk into the gym around
be super easy I walk into the gym around four-thirty my entire plan goes out the
four-thirty my entire plan goes out the
four-thirty my entire plan goes out the window the moment I step foot into that
window the moment I step foot into that
window the moment I step foot into that gym and pick up a bar and some days it’s
gym and pick up a bar and some days it’s
gym and pick up a bar and some days it’s okay some days I can handle that old wat
okay some days I can handle that old wat
okay some days I can handle that old wat better than others I can be like okay
better than others I can be like okay
better than others I can be like okay yeah I i overestimated this we can do
yeah I i overestimated this we can do
yeah I i overestimated this we can do that there are other days i feel i leave
that there are other days i feel i leave
that there are other days i feel i leave the gym feeling defeated that workout
the gym feeling defeated that workout
the gym feeling defeated that workout killed me i could not handle it at all
killed me i could not handle it at all
killed me i could not handle it at all and it’s kind of a disappointment but i
and it’s kind of a disappointment but i
and it’s kind of a disappointment but i have to stop and come back to that
have to stop and come back to that
have to stop and come back to that moment where I’m like realize where
moment where I’m like realize where
moment where I’m like realize where you’re starting realize where you were
you’re starting realize where you were
you’re starting realize where you were starting and so it’s all about
starting and so it’s all about
starting and so it’s all about progression it’s all about understanding
progression it’s all about understanding
progression it’s all about understanding to be okay with you still have further
to be okay with you still have further
to be okay with you still have further to go but you’ve come so far already
to go but you’ve come so far already
to go but you’ve come so far already especially when my workout partner the
especially when my workout partner the
especially when my workout partner the girl that I usually meet at the gym
girl that I usually meet at the gym
girl that I usually meet at the gym every single day we love to work out
every single day we love to work out
every single day we love to work out together we plan our days around being
together we plan our days around being
together we plan our days around being able to meet at the gym together we are
able to meet at the gym together we are
able to meet at the gym together we are both very similar in
both very similar in
both very similar in and abilities but we’re still better
and abilities but we’re still better
and abilities but we’re still better than each other at one thing or another
than each other at one thing or another
than each other at one thing or another because we are individuals we are not
because we are individuals we are not
because we are individuals we are not the same person no matter how similar we
the same person no matter how similar we
the same person no matter how similar we might be or how much we think we can do
might be or how much we think we can do
might be or how much we think we can do everything alike we’re still not the
everything alike we’re still not the
everything alike we’re still not the same person in any way shape or form and
same person in any way shape or form and
same person in any way shape or form and so I have to constantly remind myself
so I have to constantly remind myself
so I have to constantly remind myself that I can’t compare myself to her she
that I can’t compare myself to her she
that I can’t compare myself to her she can be my motivation i can say i’m not
can be my motivation i can say i’m not
can be my motivation i can say i’m not stopping until latasha stops if she
stopping until latasha stops if she
stopping until latasha stops if she stops i stopped but if she’s still going
stops i stopped but if she’s still going
stops i stopped but if she’s still going I’m gonna push through and do it too but
I’m gonna push through and do it too but
I’m gonna push through and do it too but sometimes you have to stop sometimes you
sometimes you have to stop sometimes you
sometimes you have to stop sometimes you can’t do it and that’s always the thing
can’t do it and that’s always the thing
can’t do it and that’s always the thing I stress to everybody I have so many
I stress to everybody I have so many
I stress to everybody I have so many clients who come through and they tell
clients who come through and they tell
clients who come through and they tell me about this great person they saw
me about this great person they saw
me about this great person they saw online or all this other stuff and
online or all this other stuff and
online or all this other stuff and that’s who they want to be like and I
that’s who they want to be like and I
that’s who they want to be like and I have to stop and tell them be like well
have to stop and tell them be like well
have to stop and tell them be like well let’s come back let’s come back to who
let’s come back let’s come back to who
let’s come back let’s come back to who we are let’s come back to where we’re
we are let’s come back to where we’re
we are let’s come back to where we’re starting and that’s another thing to my
starting and that’s another thing to my
starting and that’s another thing to my clients always ask me they try to I
clients always ask me they try to I
clients always ask me they try to I sometimes think that they think I’m not
sometimes think that they think I’m not
sometimes think that they think I’m not human at times they have this picture of
human at times they have this picture of
human at times they have this picture of me and their mind and I always try to
me and their mind and I always try to
me and their mind and I always try to remind them that I’m not this great
remind them that I’m not this great
remind them that I’m not this great purse this great Fitness person that
purse this great Fitness person that
purse this great Fitness person that they think I am that I’m still human too
they think I am that I’m still human too
they think I am that I’m still human too and so I think one of the last things I
and so I think one of the last things I
and so I think one of the last things I would really want to leave you with is
would really want to leave you with is
would really want to leave you with is one night I was training one of my
one night I was training one of my
one night I was training one of my favorite clients she is hilarious she’s
favorite clients she is hilarious she’s
favorite clients she is hilarious she’s she’s a lawyer so she comes in all the
she’s a lawyer so she comes in all the
she’s a lawyer so she comes in all the time telling me about all her crazy
time telling me about all her crazy
time telling me about all her crazy court cases and we were training one
court cases and we were training one
court cases and we were training one night she stops and she looks at me and
night she stops and she looks at me and
night she stops and she looks at me and she was like what exercise do you hate
she was like what exercise do you hate
she was like what exercise do you hate and I really that really stopped me for
and I really that really stopped me for
and I really that really stopped me for a moment because of course we all have
a moment because of course we all have
a moment because of course we all have those things were really good at and
those things were really good at and
those things were really good at and other things were just really really bad
other things were just really really bad
other things were just really really bad at so you always try to stay away stay
at so you always try to stay away stay
at so you always try to stay away stay away from the stuff you’re bad at right
away from the stuff you’re bad at right
away from the stuff you’re bad at right that’s just natural you want to feel
that’s just natural you want to feel
that’s just natural you want to feel like you’re doing really good and so I
like you’re doing really good and so I
like you’re doing really good and so I stopped for a moment and I was like well
stopped for a moment and I was like well
stopped for a moment and I was like well let’s take this as a moment to teach and
let’s take this as a moment to teach and
let’s take this as a moment to teach and I remember seeing this post on Instagram
I remember seeing this post on Instagram
I remember seeing this post on Instagram and I thought it was super inspirational
and I thought it was super inspirational
and I thought it was super inspirational about doing something you hate every day
about doing something you hate every day
about doing something you hate every day and making it you’re something you’re
and making it you’re something you’re
and making it you’re something you’re better at and I started trying to apply
better at and I started trying to apply
better at and I started trying to apply that to my own fitness routine so told
that to my own fitness routine so told
that to my own fitness routine so told her I was like well I don’t hate
her I was like well I don’t hate
her I was like well I don’t hate anything but I really don’t like three
anything but I really don’t like three
anything but I really don’t like three things I really do not like push-ups
things I really do not like push-ups
things I really do not like push-ups pull-ups and burpees if you don’t know
pull-ups and burpees if you don’t know
pull-ups and burpees if you don’t know what a burpee is go to youtube and look
what a burpee is go to youtube and look
what a burpee is go to youtube and look it up it is probably one the worst
it up it is probably one the worst
it up it is probably one the worst exercises you’ll ever try
exercises you’ll ever try
exercises you’ll ever try and I told her I was like but I make
and I told her I was like but I make
and I told her I was like but I make myself do those things every single day
myself do those things every single day
myself do those things every single day and she was like well why would you do
and she was like well why would you do
and she was like well why would you do that why would you do something you hate
that why would you do something you hate
that why would you do something you hate and I was like well because if I do
and I was like well because if I do
and I was like well because if I do something that I hate every single day
something that I hate every single day
something that I hate every single day its product or if I hate something it’s
its product or if I hate something it’s
its product or if I hate something it’s probably because I’m bad at it so if i
probably because I’m bad at it so if i
probably because I’m bad at it so if i do it every single day and I make myself
do it every single day and I make myself
do it every single day and I make myself really good at it I’m going to like it a
really good at it I’m going to like it a
really good at it I’m going to like it a lot more and so that’s what you should
lot more and so that’s what you should
lot more and so that’s what you should always do take your fitness and your
always do take your fitness and your
always do take your fitness and your exercise is a moment to really learn
exercise is a moment to really learn
exercise is a moment to really learn about your body and yourself learn what
about your body and yourself learn what
about your body and yourself learn what you’re really good at but also learn
you’re really good at but also learn
you’re really good at but also learn what you’re bad at make those things
what you’re bad at make those things
what you’re bad at make those things you’re bad at doing into the things you
you’re bad at doing into the things you
you’re bad at doing into the things you love to do and that you’ll do every
love to do and that you’ll do every
love to do and that you’ll do every single day thank you
single day thank you
single day thank you [Applause]
”
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