Summary 

I’m so excited to share this episode with you because it’s coming straight from the heart and fresh from my recent holiday travel. This trip didn’t go quite as planned, and I found myself slipping into some old habits. But instead of feeling discouraged, I leaned into the lessons and decided to share my reflections with you.

In this episode, I’m breaking down the 5-step process that I use to turn the possibility of your weight loss and wellness goals into a reality. Whether you’ve struggled with staying consistent, handling emotional eating, or just knowing where to start, I’ve got you covered. Let’s take that excitement and motivation you’re feeling at the start of the year and use it to create unstoppable momentum.

Learn more about the group: https://www.burnstressloseweight.com/group

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What You’ll Learn from this Episode:

• How setting the right goals is the first step toward success.
• My tips on creating an action plan for nutrition, rest, play, and movement—even with a busy, unpredictable life.
• Why we reach for snacks when we’re stressed and how to break that pattern.
• The secret to showing up for yourself, even on the hardest days.
• How to learn from “epic fails” without drama and use them to build long-term success.

Listen to the Full Episode:

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Featured on the Show:

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Download the full transcript here.

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  I am pushing off a podcast episode that was initially scheduled for today, already recorded to next week, because I am coming off fresh from this past holiday vacation, holiday travel. And I learned some really important lessons that I actually have not, I mean, maybe I have learned them, but clearly we took a big detour this past holiday. And I wanted to share some of my reflections and I'm just so fresh with this idea with some of my lessons that I wanted to just sit down record this podcast episode and share it with all of you. So I'm actually bumping this the podcast episode I had already recorded to next week because I know that this is that time of year, as I shared in my New Year's episode, this is when your motivation and your excitement and your inspired possibility with your goals, your weight loss goals, your wellness goals is at its highest. And I want to help you use that to your advantage. As I've said on the podcast before, the reason that our motivation and our inspiration is absolutely at its highest now at the very start of the year is because we are full of possibility. We're planning for hitting your weight loss goal for hitting your wellness goal. And it feels really juicy because as you imagine hitting your goal, as you plan out your year, you imagine what it will be like for you to hit your goal this year. It's that feeling of the future of you hitting your goal. That is feeling really good for you. Now it's not reality yet. That's what we're talking about on this podcast episode. What we talk about on the Burn Stress, Lose Weight podcast, we want to talk about how to turn that possibility that you feel so excited about, so motivated about, so inspired by, and how to turn that possibility into your reality. I want you to first anchor to the possibility, really imagine with the right strategy, with the right structure, where you can be six months from now, where you might be a year from now. I want you to imagine how it is completely possible for you to lose the weight you want while feeling better. As a busy professional working mom with mindset tools to execute consistently, it's not just possible for you to hit your weight loss and wellness goals this year. It becomes inevitable. Now here's the catch. The catch is that it is going to require some things of you. It is going to, yes, be simple, but it is going to require that you take new action. For you to have that dream vision that you have for yourself, for your body and for how you're feeling as a busy professional, it means you have to do something new. You have to make a change. You have to prioritize yourself and this goal in a way this year that you haven't in years past. And the first thing I want to say before I get into my five step process that I'm really kind of condensing all into this one podcast episode. And the lesson that I learned this past holiday is that this will not happen on its own. It will not fall into your lap. The universe will not deliver it to you on a silver platter. It will not happen simply by reading a book or attending a webinar or even listening to this podcast, hitting your dream goals this year. on the scale for your wellness off the scale is an active sport. When something is an active sport, it simply means that it's going to require a little bit of intentionality and a little bit of intentional effort, and it will not be too hard for you.

  If you're a busy professional working mom, you literally do hard things all the time. But when you have a science informed process, strategy and support. Seriously, you hitting your weight loss goal and your wellness goal this year is going to be completely inevitable. The other thing that I think is an important reminder that I sometimes need, I kind of need it at this past holiday and I'm going to be sharing it on this podcast episode, but no one, not your partner, your kids, your friends, your family, can ever prioritize this goal for you. They can never make the decision that you need to make to hit your goal. And I kind of just want us all to sit with this idea that if we took the reins of that decision making power of prioritizing ourself at the very top of our list, if we made our weight loss and wellness goals non negotiable this year, when you learn how to treat yourself well, your body, well, your mental and physical wellness. Well, you will show up in the way that you have been wanting to for years. The reason that I love today's podcast episode is because it is going to take a lot of the concepts that I teach on this podcast that I kind of break into little concepts that turn into whole podcast episodes. And I'm bringing into one episode, my entire five step process. And I know that sometimes it's nice to have one comprehensive episode that walks through each step of the process. Of course, we're not going to do a deep dive on every single step of this process, but I wanted you to have one episode that walks you through all five steps and why I was reminded of some of these steps because I completely skipped some of these steps over the holiday break. And it was such an important reminder for me that even as someone that has lost over 60 pounds, I've now maintained it for years. Even at your goal weight, you're still going to go off track. You're still going to go off plan. And we have to build that into our winning strategy and just this podcast episode, kind of going through this five step process, you're going to know exactly what it takes for you to lose the weight you want and feel better along the way. I also first want to just say, why is it that I keep saying that? Why do I always say, you know, we want you to lose weight if that's a part of your goal. Having a body goal that you want, but also feeling better along the way is because both of these things are required for you to have results that last a lifetime. The reality is you and I both know anyone can lose weight. If you're listening to this podcast, likely you have lost weight in the past. But if you have felt miserable or perpetually deprived or terrible with the strategy that you were using, if you didn't know how to handle off plan moments without drama, if you didn't know how to feel real life stresses without snacking and nibbling or kind of going off track, then it wasn't a winning strategy. This is why most overachieving professional working moms can lose weight, like experts, but we will often gain it back. And the reason for that is simply because there was a step missing in your strategy. So it is essential that you have a comprehensive, and I really think about the unstoppable approach as a holistic and comprehensive Process that is more than just a meal plan. It's more than a PDF of the foods that you're on quote unquote, allowed to eat or not allowed to eat. It is a strategy that really takes into account your life as a busy professional working mom that may have an unpredictable schedule that really does have a lot of responsibilities and at the same time built in structure. So you can truly hit your goal consistently. When you have a strategy that you can trust and that you really. It will stand the litmus test of your life. Now, it's true that yes, you do have to make changes to the way that you have likely been eating, the way that you have been managing your life stresses, the way that you have been prioritizing your wellness, the way that you've handled off plan moments. Yes, we have to make some changes, but I also want this podcast episode to be a love letter to you. If you have ever thought that you need to eat lettuce all day or do the next fad juice detox to lose the weight you want. The five step strategy that we're going to overview today is designed to teach your body how to recalibrate her fat burning hormones. It's designed to give you and teach you tools to better manage real life stresses, support your mental wellness, while optimizing how you feel. Now, I hope that I am painting a picture that you feel really zinged up about, that you feel lit up about, because you do have to work for it. I think anyone that says that weight loss is easy all the time is just selling another gimmick. It's not always easy to make real changes. It's not always easy to make decisions. It is not always easy to prioritize yourself and challenge your status quo. But at the same time, it does not ever, ever have to feel impossible. I want you to imagine this is, this was the best news for me. When I really understood this a few years ago is that imagine your winning weight loss strategy did not have to be perfect. Imagine you didn't have to be perfect in executing it. I want you to imagine what that would be like for you, because today on the podcast, I'm sharing with you exactly how imperfect my holiday was and how I can come back to you here without a lick of discouragement, without any disappointment, and share with you exactly what I learned and how we fold this in together to make this last forever. So if you feel like your weight loss and wellness goals this year is worth your effort and you really want to make it happen, let's get into it. Hey, unstoppable friend. You're listening to The Burn Stress, Lose Weight podcast. I'm your host, Dr. Priyanka Venugopal, a physician turned a stress and weight loss coach for professional working moms and the founder of The Burn Stress, Lose Weight, Feel Unstoppable small group coaching program. This podcast is going to inspire change at the root for you on and off the scale. I've lost a little over 60 pounds while being a busy physician mom with two young kids and an unpredictable schedule. And along my journey, which was full of many, many imperfect moments, I have learned how to skip past the fads and the gimmicks. I am on this mission now to share with you how you can have a real strategy and mindset skills to really have more of the life you want that you have worked so hard for. Let's get into it. Now I've shared on the podcast and on Instagram, Instagram stories, especially, and definitely with my email list, all kinds of vacations and holiday trips where I have come back weight neutral. And I use those vacations and trips like Italy, and I did a family trip to India. We went to California and Hawaii, and I've had a lot of work trips that I've been taking all over the place for the past few years. I share these trips to share with you how you can be a busy professional working mom that travels, that has unpredictable schedule, and you can take these trips without Sabotaging your body goals, right? So I've done a lot of this already on the podcast, of course, on Instagram and with my email list, I've shared how it's possible to hit your goals while having fun, while relaxing and coming back really without undoing any of your wins. But let me just tell you that on my most recent trip, this past holiday, this past December, where I totally unplugged in a way that I have not for a long, long time, like total breaks from my phone, from my laptop, I took a total break from basically everything. I went quite awry. I went very, very off plan, and I learned some lessons from this trip that I wanted to share with you. This is what you might call an epic fail, but I'm calling it a massive growth opportunity, and it's inspiring this entire episode. I realized as I was evaluating Past holiday, when I came back, let me just like, in a nutshell, I came back puffy. I came back bloated, definitely pounds up on the scale. And my gut, this was the worst one from, for me personally, my gut just felt that like, uh, feeling, and it was just seven days, seven days where I was traveling and it wasn't some like luxurious travel. I traveled to visit family. We were staying at a home with a kitchen where actually we were getting the healthiest home cooked meals. And I came back feeling just like really puffy and bloated and definitely pounds up on the scale. I'm going to go through the process that I went through where I evaluated why it was that I came back puffy, bloated, pounds up on the scale. And really first, I want to just share with you that I didn't feel the usual disappointment and discouragement that I know we often feel when we go off track, but I did know that it was possible for me to have felt better. When I really think about all the times now that I have traveled and come back weight neutral, traveled and felt really rested and had fun and a lot of joy and connection with my friends and family without sabotaging my body goals. I know that it's possible to actually travel and feel good at the same time.

  So I asked myself the question, what got in the way this past seven days, what got in the way where I was literally at. Home with family with healthy home cooked meals, right? So I'm like, this seems like it would be an environment to set me up for complete success. What was it that got in my way that led me to come back? Puffy, bloated, feeling in my gut and definitely pounce upon the scale. I'm going to list the five steps and then I'll get into each one and why they each matter. So step one is proper goal setting. And I don't mean pounds down on the scale because you don't have to have a weight loss goal every single time you go on vacation, but you have to have a proper goal. We'll talk about that in a second. Number two, actually making decisive decisions around my action plan. I call this a fat burning action plan that really takes into account, not just your nutrition, but your rest and your play and your movement. That's step two. Step three, emotions, feelings, emotional eating.

  As busy professional women, we're going to have moments where we feel stressed and annoyed and all kinds of things are going to come up because that is the life of the busy professional. We have to have a strategy in place on how to handle those moments without going to food and alcohol. Step four is unmotivated eating action. Basically following through when you don't feel like it. And step five, which is basically what I'm doing here today on this podcast is evaluation. Step five is probably one of those steps that I would say all these steps are missing from most strategies, from most weight loss and wellness strategies. I have talked with so many of you, and when I've gone through what you have tried in the past, why your weight loss strategies in the past, maybe worked for a little bit, but didn't last. It is because one of these five pieces of your strategy was Either missing, it wasn't completely taken care of, or it was not done at all. So let's get into each step. I'm going to tell you why and how this manifested for me over my holiday and how it led me to really come back feeling puffy bloated and like, ugh. In my gut. Now I hear you saying, Priyanka, you were on vacation. Seriously, relax. Like it's so unnecessary to constantly be thinking about weight loss and your body. You don't always need to have a goal. Isn't the whole point of a vacation to just relax and relax from the goals? Yes and no. So I hear you that it's absolutely true. When you're on vacation, when you're on a holiday, You don't have to be thinking about your body goal like you have to lose weight on vacation.

  However, what I did was I was totally winging what I even wanted out of this vacation. So I want to just say this a different way. When you were traveling or on a vacation the way that I wanted to be, which was I wanted to be totally unplugged, I wanted to really be disconnected, I didn't actually think about what it was that I wanted for those seven days. It's not just about pounds and on the scale, but how did I want to feel for myself? How did I want to feel in my gut? How did I want to feel mentally and emotionally? I did not think about any of that. I just Was winging it. I don't know about you, but for me, winging my body goal, which means winging the way that I want to feel in my gut, is actually not my idea of the best vacation ever. Feeling puffy and bloated and overeating past my personal comfort. is actually not my idea of relaxing at all. So even on vacations, even on travel, I recommend anchoring to something. This can be the traditional pounds down on the scale, though I don't really recommend doing this on vacations and trips and holidays, but it could be a different type of goal. Sure, it could be pounds and on the scale, but it could be a strength goal. It could just be simply deciding that you're going to maintain your weight over your trip. It could just be how your clothes fit, how your gut feels, or even if you do want to have no goal at all, that you actually. purposefully decide that. So this last seven days that I was on this trip, I actually wanted this last one. I wanted on purpose to have no goal at all, but I didn't even decide that. When we don't anchor to something, which is what is it that I want out of this week? What is it that I want out of the seven day trip or the seven day holiday? What will end up happening is steps two through five, which we're going to talk about next will be all. wishy washy. You'll be so confused. You might have some loosey goosey ideas, but the amount of negotiating and back and forth and mental chatter you're going to have is going to be extremely upleveled. And all of this is happening because you aren't anchored to the vision that you have for yourself. Now, this doesn't have to be so deep, very hard. It can actually be very, very simple to solve. Just ask yourself, Seven days from now, what would make me so happy? What would I love the most? What will I feel so good about? And just deciding very simply on what this might actually look like, defining it, is exactly how you decide what your goal is going to be. For me, this would have looked like, I just want to maintain my weight, I want to feel really good in my gut, And I want to make sure that I'm taking purposeful rest and play but without relying on food. Seriously, step one of proper goal setting anchoring to your vision is extremely powerful. So don't underestimate the power of this simple step. I came into this week with a let's just see how this week goes vibe. I was totally loosey goosey on what my goal even was, what my intention was for the week, and it's no surprise simply not being committed to a personal vision and a personal goal was like that first domino that knocked down all the other dominoes on prioritizing my weight loss and wellness. Step two is decisive decisions on how I plan on achieving my goal. So for me, I did not make any decisive decisions because I never really committed to the goal to begin with. Right? So we can see how step one of not having a vision for what I wanted is the first domino. If I didn't have a goal, it makes sense that I didn't have an actual strategy to hit that goal. I'm putting air quotes, but I basically told myself I'll eat. You know, the best quality kinds of things that I can, but it was all coming from this non committal energy. I had a lot of negotiation and because I had a lot of negotiation, my brain came up with all kinds of convenient and very convincing stories to say, let's just not do it. I made no decisive decisions around nutrition. Around rest, around play, and around movement, which are anchoring important pillars for you taking care of your body and your wellness. I was winging the whole entire thing. And here's the kicker, this is the biggest lesson that I learned over this holiday.

  Since we were traveling to visit family, I actually slipped into a lot of my own oldest habituated patterns from when I was younger. I don't know whether you've ever experienced this, but whenever you visit family from, you know, your childhood, or maybe even from years ago, from when you were younger, being in old environments might somehow, sometimes bring up Old, habituated habits. And I forgot about this. Because I've traveled so much, especially over the last year or two, I took for granted that I just know how to wing it. I just know how to make decisions in the moment. So I didn't purposefully think about making decisive decisions. Being in an environment that might snap me back to some of my old patterns. One of the things that I also really love, because I can hear a lot of you thinking, wait, when you're on vacation, when you're on holiday, maybe when you're not in charge of the meals, you don't always know exactly what the schedule is going to be like, or what the food is going to be. And that's okay. One of the things that I teach my clients in the Unstoppable group is how to make decisive decisions around nutrition, rest, play, and movement, even when you don't know the exact schedule for the day or the exact menu of what you're going to eat. I didn't have to know every single meal to support my weight loss or wellness goals. But making a few key decisions in advance could have supported me for so much success. This leads me to step three, feelings, emotions, emotional snacking, nibbling, all kinds of emotional eating showed up this week. Now I've never really considered myself to be an emotional eater the way that you hear about or see in the movies where like a woman is crying over a tub of ice cream. That's not true. Emotional eating, the way that I define it, I define emotional eating or snacking as basically anytime your brain is looking for a break. Anytime you feel a little stressed or a little annoyed or just a little overwhelmed or tired, you use food to take a break. Basically, we've become habituated to use food. food in a way it was never really meant to be used. Now, at home, where I have a routine, I have built in structure, it's become almost a science with how I maintain my weight loss results because I have the routine around my home and my schedule. I know exactly how to take breaks. I know how I'm going to de stress, how to solve for my overwhelm and my annoyances and my stresses. I even have this figured out when I travel to hotels and all kinds of destinations around the But when I'm traveling and visiting family in a home environment, I forgot to do this. I forgot to decide how exactly I was going to take a break for myself. How was I going to fold in moments of play and rest when I was surrounded by family and no surprise when my brain really wanted a break or it simply wanted to feel a little bit more relaxed or a little bit more satisfied. My brain offered me food. I would be overeating the healthy meals, I would grab little bites and little licks of the dill pickle chips that were sitting on the countertop. Now, if I did a nutrition audit over the last seven days, I might initially think, well, it wasn't really that much, it was a couple of chips here and there. But, if I was a fly on the wall watching me, that would just be selective amnesia. Objectively, the data would show the reason that I ended up as people with amnesia. As puffy as I did, as bloated as I felt, that feeling in my gut pounds up on the scale is because it was more than just a couple of chips. This is not a problem. It's just really good to know that I did not think about my environment. I forgot that while I have my home environment really dialed or even traveling to hotels and luxurious destinations around the world where I am in control of the schedule and the meals and the times, I have all of that dialed so well. When I'm traveling to a home environment surrounded by family, I forgot that I revert back to old patterns. That my environment, which is not in my control when I'm necessarily visiting family, is an important player that I forgot to account for. This was the biggest lesson of this trip. Environment matters. Step four is one of my favorite steps, which is taking uninspired, unmotivated action. I totally forgot about this. Now, when you've done steps one, two, and three, which is you've set a goal, you have a vision for what you want over your trip, over your holiday, over those seven days, when you've made decisive decisions around nutrition, rest, play, and movement, when you have made decisions, decisive decisions around how you're going to take a break, from your real life stresses without relying on food.

  Step four is kind of easy, but when you have not made some of those decisions, when you have some mental chatter, some back and forth, there's going to be your brain will very naturally create what I call a convincing, compelling, and convenient story to pick the lowest And this is really important to realize, because a lot of times overachieving women, professional working moms, believe they just need to feel more motivated to be consistent or you somehow need to be more disciplined to hit your weight loss and wellness goal. That's not actually true. The reality is, the real currency to success is taking action, taking consistent action every day. Even in those moments that you don't feel like it. Taking action anyway, doing the plan the way that you said you would, is how you start to build the muscle of consistency. Which leads me to step five which is basically what I'm doing on this podcast episode. It is Evaluation. There is Often, zero need for disappointment, judgment, and criticism when you're evaluating undesirable results. So I came back from this seven day trip, I felt puffy and bloated, the scale was up multiple pounds, and I felt like, ooh, Priyanka, we clearly missed the mark on something. This is not desirable. In years past, I would have felt so discouraged and so disappointed, I would have probably thrown in the towel for weeks, if not months, which is, I don't know. Part of what I discussed in last week's New Year's episode. But this is the step that is essential to not just lose the weight you want, but for it to last a lifetime. I've lost over 60 pounds. I share that on the podcast, but the way that I've maintained it is not with ironclad discipline. I love sharing all of my imperfect moments, my off plan moments, my total fails, what you might call an epic fail, because I love it. I use them to learn the way that I believe all of us can maintain our results, whether it's on the scale, whether it's for a strength goal, whether it's for a wellness goal, whether it's for a professional goal is to become an expert at evaluation. So instead of sitting in a soup of discouragement, like I used to, which will indulge more confusion, it will indulge more indecision. It will indulge more status quo. Instead of that, imagine that you can experience the puffiness in your face, that bloating in your gut, your body, the pounds up on the scale, and simply get curious. I just applied my evaluation framework to the last seven days. What was I missing? What steps did I skip? I wonder why I skipped those steps. And then after going through that evaluation process, get back to the plan like you never left off. The reality is nothing, nothing replaces putting in the reps. There are no shortcuts to losing the weight you want, to feeling better as a busy professional mom. The long way is actually to the plan. The short way. Having vacations where you totally forget yourself, coming back and seeing the scale up, and then getting back to your winning strategy is the shortcut. The biggest misconception that I think overachievers make, and I know because I've done this, is believing that imperfect moments and off plan moments and pounds upon the scale is this catastrophe. We catastrophize a lot of our fails rather than doing the deeper work of getting so curious around what led to those off plan moments and then having a strategy to get back on. Knowing how to take a break when you're on vacation without sabotaging your goals. Learning the skill of saying no to random snacking and nibbling when your body's not hungry. Learning how to powerfully say no to food without deprivation. Learning to feel the discomfort of prioritizing yourself when you're used to being the yes person.

  All of this is going to take an effort. But it is the shortcut. I hope that having this five step process put into one podcast episode, proper goal setting, decisive decisions around your fat burning action plan is nutrition, play, rest, and movement. Understanding that we have to have a step by step process to manage emotions without going to food, knowing how to take action even when you don't feel like it, and step five, evaluating on your routine basis, in my opinion, is the winning strategy that is going to help make your weight loss and wellness goals this year inevitable. I hope having all this in one place is helpful for you. And more than that, I hope that it sheds some light on maybe what steps you might have been skipping or missing completely, or which steps might require a little bit more of your attention. I've talked with so many of you, and from what I have seen, a lot of women are focusing on their nutrition plan around the foods that they are supposedly allowed to eat or not allowed to eat, the amount of calories that they're allowed to consume or not consume, the points that they're supposed to be eating, and That is just not a comprehensive and holistic enough approach that will help you hit your goals in a sustainable way. It will work in the short run for you to drop some pounds on the scale. Absolutely. January is great for that. I know your motivation is really high, but I want to invite you to consider what would happen if you had a much more comprehensive, holistic approach. plan that addressed all these pieces that we talked about on the podcast. The most common obstacle is making decisive decisions in each of these categories. And really sit with the truth, which is when you make these decisive decisions and you lean into Hitting your goal on and off the scale this year is inevitable. If you want this and you want my help, if you've been loving what you've been hearing on the podcast, if you want strategy and structure and support the Unstoppable groups, January cohort is starting next week. This is my intimate small group coaching program. specifically designed for professional working moms who self identify as overachievers who really know that you need more than just a nutrition plan or a nutritionist to hit your weight loss goal. Because if that was it, you would have already done it. What we do together in the group is give you strategy on day one that is going to recalibrate your fat burning hormones, that is going to give you structure that you can build into your life. Even when you have an unpredictable. You're going to learn how to feel better as a busy professional mom so that you don't need the snacks and the nibbles to take a break from your life. And most importantly, you're going to have my eyes on your work. My goal for you is that you can learn how to throw away old diet rules and patriarchal programming because when you learn how to treat your body, Well, when you learn how to prioritize your wellness goals, you don't just start losing the weight you want. You don't just start feeling better. What I have found in my experience and what I see with my clients is you get to start showing up the way that you have been wanting in your work life. As a mom in every single corner in the Unstoppable group, we have every level of support. We have live weekly coaching. We have daily written mentorship. We have video curriculum that walks you through this five step process in so much detail. And we have community, which is like minded women who are also investing in themselves. We're also prioritizing this goal because the truth is the people that you surround yourself with are how you really are going to hit this goal so much faster. I think about the Unstoppable group truly as the best mix of personal and custom mentorship and also the community where you get to learn from the obstacles and the coaching of other high achieving professional working moms. If this is interesting to you and you know that, This is the year that you really feel this readiness to let go of the past to learn from the missteps and to hit your goal on and off the scale.

  I want to invite you to join this upcoming cohort head over to www.burnstressloseweight.com/group. Hit the apply now button. Answer a few questions and I will reach out to you and we'll talk about next steps. I hope you all have an absolutely amazing week and I will see you on the podcast next week. Thanks for spending this time with me on the Burn Stress Lose Weight podcast today. I hope that you are leaving today's podcast episode feeling a little lighter and more inspired than when we started. It turns out, I'm not. that you don't need to have a stress free life to hit your goals on and off the scale. But when you feel more empowered to respond to your real life stresses with true strategy, we will game change how we show up and how we hit our goals. If you want to take what you're learning here on the podcast and put it into real life implementation, it might be time for us to work together in the Burn Stress, Lose Weight, Feel Unstoppable group coaching program. Head over to burnstressloseweight.com and you can learn all of the details, the nuts, the bolts, when the next group is starting and exactly how you can join. Okay, friend, I'll see you next time.