Lindsay: 0:07

Welcome to Cut the Noise. Wellness Simplified. This is Lindsay and Ben, and we are on episode number 28. 28.

Ben: 0:16

Wow, Celebrations Crazy. What have you done? How did you convince me to do this?

Lindsay: 0:22

I don't know, but I'm so. I did, even though it took two to three years, and if you listened to last week's podcast.

Ben: 0:28

I wish I'd done it two to three years ago. Actually, I think it was three to four. I'm actually not even sure if that's accurate. To be fair, has it really been three or four years? I don't know.

Lindsay: 0:36

How about this? When did you really get into listening to? I would say I was probably three to four years ago, so somewhere in there is where I was like. I gotta, we gotta, do this. I love it so much.

Ben: 0:49

And I was like no, nobody will give a crap what we will say.

Lindsay: 0:51

Meanwhile, we are very much loving doing 28 episodes. We are and we're getting great feedback.

Ben: 0:57

Well, so you think about it, right, like I was resistant as everybody knows that's listened If you haven't listened before I was resistant to this idea of podcasting, saying to Lindsay nobody's going to be interested in what we have to say. All of the fear mongering around like will anyone actually show up? Like throwing a party nobody shows up. Oh, my God, let's just not throw a party. And here we are, episode 28. We're almost at a thousand downloads.

Lindsay: 1:23

So thank you guys, thank you.

Ben: 1:26

Thank and we're almost at a thousand downloads. So thank you guys. Yeah, thank you. And here we are with a situation where we we're growing right. We're not only growing in terms of people listening, we're growing in terms of introductions and and we love doing it and we're very grateful. We're grateful that you, you do feel like there's maybe 20 to 30 minutes in your week. That's worthwhile listening to us talk.

Lindsay: 1:45

Sense, nonsense, sense and you know we have seen you guys share it with other people. We have people that have never been in our sphere before commenting on it, having having reaching out and saying thank you for that episode. It was great. We know for a fact our episode with our daughter Gemma was like the top listener, which was amazing. Her teachers at school listened to her, her friends, parents. It was awesome you know what's interesting.

Ben: 2:12

And I forget this as well because I mean, I do it the opposite way around. But obviously, listening to podcasts, you know you spend enough time with people like you feel like you're kind of connected to them.

Ben: 2:22

You get to know their personality totally right, it feels like that and, um, you know, I forget that. You know, when we're not shooting these podcasts, they are being listened to at different times and often people will say to me, oh, I listen to your podcast and I'm always like, oh, yeah, and like I'm always like which one and it and it and it's just one of those things. And they'll turn around and be like, oh, you know, it was that particular one where you did Coach's Hot Seat with Lindsay on women's wellness and I'm like holy crap, that was like podcast four or five.

Lindsay: 2:57

I don't know and I'm like that, as we kind of build, and we have every expectation to continue to build these podcasts, is that we're going to start recommending other podcasts to you? Because, as Ben just said, like number four was a really long time ago and as we record these, it gets even longer away. So you know, as we're talking about something we might, be, like you know, next time. If you want to follow up on that, listen to podcast number 21.

Ben: 3:22

Totally, and we did that with sleep recently. Up on that, listen to podcast, or 21 totally, and we did that with sleep recently. I mean, we could go into sleep every single time, but we were literally like go and listen to podcast 23, if I remember correctly, which is a whole episode on sleep. I think you thought it was 24 or 25, didn't you?

Ben: 3:35

we're never gonna hear the end of this but anyway, I'm not often right, but I was right and I'm very, very proud of it. What are we talking about today, ben? Interesting how you should change that. So you know, obviously the podcast is around wellness and we're trying to simplify the pod, simplify the wellness space, so that you can take action. Right, it's, it's already too complicated, there's a ton of noise, it's contradicting, um, contradicting information often, but we wanted to talk a little bit about. Today was like high level, right, and we wanted to talk a little bit about today was like high level, right, and we wanted to talk about the types of people that we come across and really talk about their stages of health awareness, right.

Lindsay: 4:12

And how they classify themselves, as well as how we classify.

Ben: 4:16

But they classify themselves often by the things they say or the things they don't say, the things they do or the things they don't do. And I think it's a really interesting exercise because we want to try and accomplish two things. There's four personas, if you like, there's four breakdowns in that health awareness spectrum and it's oversimplified. For sure you could argue there's eight or 12, but really let's just call it four from a high level perspective.

Lindsay: 4:42

And Ben's going to go over the four pretty quickly. Call it fall from a high level perspective, and Ben's going to go over the four pretty quickly and then I'm going to actually ask you guys some questions so that you can really dive into understanding where you're at. Because I've done this and I know Ben's done this with some of our clients and people answer really quickly and then they have we have to have conversations about it.

Ben: 4:57

So we want you to really think about it and think about it honestly, about where you might be, so that then you know how to move and work towards the next level and what we're actually going to do is if you're particularly brave, and just so you know, lindsey doesn't know what I'm about to say now, so she's she's literally like holy crap, what does this mean? But I think what would be really cool because we know there's some people out there that will definitely do this is we are actually going to put the questions in a google sheet. We are going to post the google sheet link on the show notes. You guys answer them and we will simply give you the answers back in terms of what it tells us about you. So if you think you're a particular thing and you're brave enough, we can tell you what you are. We might actually confirm what you already know, or you may turn around and be like hmm, or or, even better, you might have sold yourself short as well, which is possibility.

Lindsay: 5:52

So they're listening right now, thinking what the heck are you talking about? So, ben, let's start okay let's start with the four all, right.

Ben: 5:57

So we're going to start from number one through to number four. So number one is it's when somebody's unaware of their health status and they're inactive, they are oblivious to the risks of their current lifestyle and they are oblivious to the status of their current health. They kind of got their head in the sand. They're not motivated to change habits and they're potentially engaging in unhealthy behaviors without realizing it, right? So this is the person that's hurtling towards rock bottom, right Right, moving towards the potential for some health emergency or some significant impact as a result of lifestyle, right, right? So number two is somebody that's aware but resistant. So number two is somebody that's aware but resistant. So we recognize this as somebody they recognize as their own health issues or the risks of their current lifestyle. They definitely have an understanding that there's a need for change, but they're at that point still where, even though they're aware, they're resistant, they're unwilling or they feel like they're unable to take action. So you're going to see a ton of excuses and rationality around the unhealthy choices that are being made. So this is somebody that understands, but they're resistant. And again, think about this not just for your own perspective like, am I talking about family members here or friends, right? I mean, if you guys are here, right, you're prioritizing spending 20 to 30 minutes. There's a strong possibility that you know. Certainly the first one isn't going to be something that you consider yourself, right, you're aware and you're probably taking small steps. You're probably a little bit resistant in some areas we all are. So that's the first two.

Ben: 7:41

Number three is somebody that's aware of their health status and they're taking initial steps. Okay, so that's going to be somebody that acknowledges personal responsibility for their health, like this is on me, it's on nobody else. They're beginning to make small but positive changes and it's somebody that may struggle with consistency. They show up for themselves. They don't show up for themselves. They start, but they can't stick it. Sometimes it's not so good, but they're actively seeking information and support. They could be listening to a podcast, right? Wow.

Lindsay: 8:15

They could be trying to make some changes.

Ben: 8:18

They could be, you know, trying to get more active. They could be lifting some weights, but not with consistency. So they're making an attempt. That's number three. And then number four is health conscious lifestyle. This is healthy habits are ingrained and automatic. Right, these are automatic behaviors. They're proactively maintaining good health and practices and they no longer require constant conscious effort Like this is a bit more automated, kind of like brushing their teeth.

Ben: 8:48

They just show up. It's part of their lifestyle, right Natural inclination towards healthy choices. They've built their knowledge, They've worked to get to this particular point and they prioritize their lifestyle. Now I'll kind of speak to this. So there's those four stages. First is self-care. You're clear on what they look like from what I've just shared. I would say from Lindsay and my own perspective, we work exclusively with people that are either a three, which is they're aware and taking initial steps, or they're a four they're health conscious and they have a lifestyle built around that and they're looking to level up Right.

Lindsay: 9:27

And sometimes people come to us as twos and we will work with them, but ultimately, usually what happens is their excuses and their reasons end up stopping them. Whether that's they stop doing.

Ben: 9:39

They're on again, they're off again. They start, they stop right right, they've, they're not consistent even with the accountability.

Lindsay: 9:47

They cancel their services. They they're like can we come back and do it again? And that happens a lot with people that are in number two. And now there are ways to move between one to two two to three, three to four, and that's part of what we do as our coaching services is we help you move through these stages as well.

Ben: 10:05

I think for me, when you look at three that we just mentioned and the difference between somebody that's aware but resistant and aware and taking initial steps, there's differences between those two, but the one that stands out to me the most is somebody that's taking and acknowledging personal responsibility for their health. It's on me what we see in two, which is aware I'm resistant, it's like, well, I can't do it because of this reason. I can't do it for that reason.

Lindsay: 10:33

it's all external job something, so the people, the ownership isn't that, yeah, is is is if the alarm didn't go off and you didn't get up, it's like shit, that's me, sorry, right. And so this is where that personal responsibility comes into play, and we, we often, we often say this that you know that we say extreme accountability, but the reality is, is it's just, it's the opposite of victim mentality, victim mentality, is it's everybody else's fault. When you're taking personal ownership, you're like shit, that's me, that's on me.

Ben: 11:03

I made that choice.

Lindsay: 11:03

I put that in my mouth. I didn't do the workout. I hit the snooze button. That's on me.

Ben: 11:11

A hundred percent and if I didn't do the workout I hit the snooze button. That's on me 100% and I think you know, for me the thing that stands out there is when. I always think about it like this is when someone's aware but resistant so the level two, they're looking for somebody to show up and solve their problem for them.

Lindsay: 11:22

Right, here's your list of things to do. And then those lists doesn't fit into their life or their, you know. Maybe they don't like what's on the meal plan or whatever, but that's the reason why they're not successful.

Ben: 11:30

I would even go even further and turn around and say it would be like me saying to you I need you're the expert, I need you to fix me.

Lindsay: 11:38

Right. Right when the reality is I need to pick, take personal responsibility for myself, and I can utilize Lindsay for all of her expertise and knowledge to fast track me through that process. Right, and the thing with threes and fours and, depending on, as I said, I'll get through these questions in a minute is that you know we can't want it more for anybody.

Lindsay: 12:00

And I want to so bad sometimes Like I've had moments where I've come out of my office and I'm just like, oh my gosh, like I just I want it so bad for this person and I can't want it. I can't do the work for you. I can support you, I can keep you accountable If you're showing up for your PT sessions, I can do those things, but I can't want it for you. And those are the twos who are just like I, you know whatever the reason is, and it's just it's.

Ben: 12:30

it's heartbreaking sometimes. Well, I would even go a step in the direction of mentally, from a mental health perspective, it's so hard for us when you see somebody's potential we love you so much.

Ben: 12:36

We just want you to be successful when we see that potential is huge but they, they're just not quite there at that time. And that's why, you know, we often talk about progress, because when you see somebody that's aware and taking initial steps, those steps can be so imperfect. Oh, it's so messy, so messy, but there's the switch, we move forward, and there's tons of excuses in three, and sometimes there's excuses in four as well, so it's not like they only exist.

Lindsay: 13:05

Threes and fours aren't perfect by any stretch of the imagination, but when you take personal responsibility for yourself, when you turn around and say I'm going to do it, I'm going to show up, it's going to be messy, I may only be able to give 20% today, but I'm still going to do it, that's really where the magic happens.

Ben: 13:19

Right, and it is. I mean, that's the big thing. It's like you are the one that's going to save you. There's no white ready to ride in on their horse.

Lindsay: 13:26

I was saying to a client last night on one of my calls I'm like I wish I had this magic wand not only because.

Lindsay: 13:31

I want so badly to help you, but I also, you know, I'd be a bazillionaire if I had a magic wand that helped, but you can't. It doesn't happen. There's nobody here to save you. There's only person that's going to be able to do it is you, and that's where the ones obviously they're. They're not even realizing it, but the twos are finding themselves figuring out why it's not working and who's to blame and what's going on, when ultimately, and as a three, you're taking, you know, your ownership of yourself and when we think about, like from a high level, how people transition from a two right, which we talked about, that two as being aware, and resistant, to that three, which is aware, in taking initial steps.

Lindsay: 14:10

The transition is there's a shift in priorities, there's finding motivation but, more importantly, they're finding a support system support is huge and and oftentimes and I was again talking to one of my clients about this you know we think our spouse should be our support, because they're not there are some. They're our spouse. They're probably the worst. First of all, they. They find it really hard to keep you accountable, nor is it their responsibility, but I always say, like ben and I, we've been together a really long time if I don't want to go to the gym and I want to go have wings instead.

Lindsay: 14:43

I'm pretty sure I know the things to say when are we going? Yeah, we, and that's what happens with spouses, right oftentimes especially and we see this a lot, especially with with some of our female um clients is that their spouse is not even on the journey, so therefore they're ready to go to the wings. They don't even want to go to go to the gym can I? Can I? Jump on my soapbox you can see his hands and face right now.

Ben: 15:06

Guys, you'd be like, oh, we're in for it, let's go, okay, go go last time I looked I'm a guy and if there's any guys listening to this, I love you straight out the gates. But but the biggest thing that I often see I'm. I was going to say it's a source of frustration for me, but it's really not a source of frustration for me. It's basically it's that saboteur in the life of a lot of the women that I work with, and it's not an active saboteur and the life of a lot of the women that I work with and it's not an active saboteur and it's not somebody that's doing it from a negative place.

Ben: 15:33

No but what I find really difficult and I often I want. That's why I want to get hold of the guys Like if, if, if you were to look at the clients that I work with, I typically try and work with the husband and wife, or should I say the wife and husband, and one of the reasons I want to do that is if you are on a journey as a, as a woman, trying to improve your life and you're married or you have a, you're living with your partner, then they have to come on the journey with you.

Lindsay: 16:00

When your partner is a one and you're trying to be a three. It is damn hard.

Ben: 16:03

You are pulling an anchor and they're pulling you back over the fence into those bad habits. And and I think this is the part that really I struggle with the most and and I don't know how to position it over there I'm going to sit and then you can take it and you can convert and make it pretty. But when I think about, I'll ask clients or potential clients, who's your biggest supporter, who's your biggest advocate, who is the person that is your biggest cheerleader? And they turn around and say my spouse, my husband, and I'm like, okay, what does he do? And they turn around and say he's so encouraging and so supportive and he's basically just wants me to do well and etc. Etc.

Ben: 16:42

And I'm like I said, what does he do? What does he say? What does they're like? Oh, you know they don't say this, but what I hear is like, well, he sits on the sofa reading backs of chips and pizza. Every now and again he shouts across to me when I'm doing burpees in the corner of the room. That's what I see. That's the image that I see.

Lindsay: 17:03

It's probably not far from me and I'm saying that because I love you all, of course but the thing when it comes to having a spouse who is a one or even a two, they will often try to pull you down, not negatively. Yeah, and again it's not Okay.

Ben: 17:21

It's a fine line.

Lindsay: 17:22

We don't know. I mean again, we're not in your world in your world. But oftentimes when I and I can speak for myself, when I don't want to do something, the first thing I do is try to convince Ben on why it's not a good idea to do said thing and why it's a better idea to do the wings and beer or whatever it is, which is hilarious.

Ben: 17:42

I love wings, though. Yeah, okay.

Lindsay: 17:43

Wings is good, but so think about this for a second If you have a spouse or somebody who is, you know, in your corner but they're saying they're supportive, but they're the ones who are bringing pizza home and they're the ones that are saying let's go out for dinner, you don't need to go to your fitness class, or why do you have to do your?

Ben: 17:59

PT, or should we go here, or should we go here.

Lindsay: 18:01

So it's hard, it's hard, we get it. You know I it.

Ben: 18:05

You know, I'm the, I'm the guy with the bad analogies or maybe they're good analogies, I think. But I often think about that correlation with kids, right, like kids don't necessarily do what you tell them to, they watch what you do and that becomes the law, right?

Lindsay: 18:18

so, in other words, like, hey, mom, you're saying to me, do this, but I never see you do that or don't spend so much time on your phone, child, while I'm on my phone watching tiktok 24 hours a day.

Ben: 18:26

Right, it is a big one, and I mean we've had four-year-olds turn around to us and say we'll put your phone down then? Well, I mean, we've had four-year-olds that have been looked after by certain individuals that have told them to put their ipads down, and meanwhile they've did that, all looking over the top of their own phone yes, and so we know it's difficult and we know that that can be a challenge.

Lindsay: 18:52

And if you are struggling with that again reach out because Ben's especially works with men who can help A hundred percent. But we have to work with getting somebody from a one to a two to a two to a three before they're really going to see some results in that.

Ben: 19:13

And then if you are struggling and you can't figure out a way to get through that, we also work with people like that too.

Ben: 19:16

So please reach out. And I would even say that if I end up working with you and what we've just described resembles your husband or partner to some extent, then I actually actively coach through my clients. So I you know they might not be ready to to to work with me one on one, or they might not even be there, but I can. I can give you the guidance and suggestions is how to effectively coach them or at least try and move them forward, or at least try and put things out there to try and get them Cause, remember, all you're looking to do to get somebody from stage one to stage two is just become aware that your health is a problem, right, and and I think about that in terms of like I mean, a lot of people don't put two and two together, but you think about it like my family's health, so my family's well-being is dependent on my health. If I can't work, if I can't provide, if I can't, basically, you can't run mental health wise.

Lindsay: 20:10

We we suffer as well you do.

Ben: 20:13

I think that was like you're outing me in public, basically. Basically, what I'm saying is all we're trying to do at that point is get somebody that's unaware to accept to what you're doing currently is a problem. Right, you don't necessarily even need to get them to start to take action, no, we don't need to be at a meeting, but just yeah, so we can coach through the individuals we work with and I do that a lot. In actual fact, I would say that I have you really do that more often than not.

Ben: 20:37

More often than not Uh-huh, I think I can think of the majority of cases, and there have been many I've started to work with a wife and, as a result of the wife's action right, the husband eventually gets involved, separately or actually together, it really doesn't matter. We've done both and I think it's. You know, to me it's a, it's a as a man, it's a really great way for I I see a husband stand up and say I've got you I'm with you, not from the sofa drinking his beer, yelling at the burpees right, exactly not that I got you honey, yeah, not that I do not that, not that I support you, but I'm actually showing you with my actions.

Ben: 21:16

All right, so let's, let's move on from that we'll put the we'll put this uh summary in in our show notes.

Lindsay: 21:23

These are the questions that I want you to ask yourself and, to be fair, maybe your spouse, maybe I don't know well, you, you are you suggesting that people answer these questions for themselves and then ask their spouse those questions? As well, and just kind of see where they lie. See where they lie all right, I'm I'm excited to hear this, okay so very first question is what specific health or fitness goals do you have, and why are those important to you right now?

Ben: 21:48

so I think it's hold on before you say anything. We have a decision to make here. If people are going to do this, then are we going to explain this, or are we just going to leave it hanging? We're going to leave it hanging okay, we'll.

Lindsay: 22:01

We'll do another podcast if we need to, and if you are brave enough to answer these and send them our way, you'll'll hear from us personally.

Ben: 22:08

I would turn around and say reach out to us, answer the questions. I know it's a bold step and you might not be comfortable, but you know doing what you're doing currently isn't going to get you further forward. If you answer these questions, Lindy and I will both spend some time with you responding and guiding you as to how you can move from where you are to the next step.

Lindsay: 22:28

Yeah, we dare you.

Ben: 22:30

No, we actually do.

Lindsay: 22:31

Well, double, double, dare you? Double dog, dare you? It will take some guts, guys. And it's one thing to answer the questions, it's another thing to brutally answer these questions.

Ben: 22:41

Brutal.

Lindsay: 22:42

So be honest with yourself, whether you're just listening and you're writing, or you're listening and you're in your heart, come back to it, listen to it. Who are you sending it to us in the Google Sheet? It's going to take some brutally honesty.

Lindsay: 22:52

Okay number two Can you share a recent change or action you've taken towards improving your health? What challenges did you face and how did you handle them? Okay, number three when you think about making time for health and fitness, what comes to mind? How do you plan to integrate into your current routine? And then, oh, there's four, I lied. Lastly, number four is how do you typically respond when things don't go as planned with your health and fitness efforts? So?

Ben: 23:24

those are the four questions to ask right, and already I can actually hear the cogs turning, because you know they aren't simple answers, right? So you are going to have to sit down with it.

Lindsay: 23:35

These are open-ended questions and the reason they're open-ended questions is because you don't want something to be like yes or no, because that tells us nothing. That tells you nothing about your answers. They're here to be reflective, they're here to be open-ended, so you have to have some thought process to them.

Ben: 23:49

And remember, you're not looking to win any gold medals here. I think that, going through this process, if you are going to proceed and you are going to fill that out, then fill it out, hand on heart, 100%, being brutally honest, because that will allow you to understand where you are and then, when you understand where you are, you can understand how to get from where you are to where you want to get to.

Lindsay: 24:10

next but awareness is always key. So once you know more about yourself, then honestly you can say to yourself okay, I am now a two. Maybe you find this out. Now I want to know how to get from a two to a three and I do think that a second podcast will probably be important because we are going to talk a little bit about how you would move yourself from a one to a two, a two to a three, etc.

Lindsay: 24:29

Etc. Now, obviously, as we've said, we work mostly with threes and fours, and we do that because they're open and honest with these questions, so that they know where they're at. But that doesn't mean when we first started working with them, they weren't a two and we've helped build and and bridge them towards a three or bridge them towards a four. So, it's possible. It's just a matter of being honest with yourself when you answer these questions.

Ben: 24:52

But being honest is scary, it's scary.

Lindsay: 24:54

It is scary and we understand that. And I mean, as you heard earlier, ben and I our hearts are so in this game with you guys that it just sometimes it is very hard mentally, sometimes it's very heartbreaking. But the reason we are so passionate about what we do is because we want you to succeed, we want you to get the best results, whatever those results may be for you, and we're here to support that 100%.

Ben: 25:20

I kind of feel like this is almost like a group, a support group, a group's work. We need a big hug we do. But if you think about it, I think I said last week or recently, I can't remember when it's like the first step is admitting you have a problem, right. So maybe in this case, the first step is just being really honest as to where you currently are, right, right, don't overthink the answers, but spend some time putting it together. Submit them to us. We would love absolutely nothing more than dealing with kind of analyzing them and giving you a sense of where you're at and we potentially, you know we can talk about solutions, and those solutions may involve things that you could do for yourself. They may involve other things. It really just depends on your particular case. But free, we'll give our time, yeah, and to help you get to that next step.

Lindsay: 26:04

We're here for it and you know. You know we say this and you know we'll be lucky if one or two people fill it out. And that makes me sad because I know that some of you listening are thinking I could do that, but I'm too afraid to.

Ben: 26:17

No, but the people are too busy.

Lindsay: 26:19

That's another thing altogether.

Ben: 26:21

Right.

Lindsay: 26:22

But if you feel afraid to do this just hand on heart, obviously afraid to do this just hand on heart, obviously everything that is said is taken completely uh, you know, very confidential.

Ben: 26:33

I thought we were going to do an episode on one person's answers no, it's confidential.

Lindsay: 26:36

It's here for and and we don't judge you guys like that's the big thing to keep in mind like ben and I do this because we love it, we love supporting you, we love helping you. Um, that's why we're here on the podcast, that's's why we work with our clients and it's not a judgment in any way. The fact that you even reach out and complete the survey or complete the answers just shows us how committed you are to making it and the fact that you're even listening to this in the first place.

Ben: 27:02

Right, you either like our banter, or you like the subject matter, or you, I don't know. You like Maybe subject matter or you I don't know.

Lindsay: 27:07

You like maybe thinking about changing.

Ben: 27:09

We don't know it doesn't matter, but I would suggest that it will be beneficial and you can productive, so you can take it and move it forward and move yourself forward, and that's at the end of it, that's the end of the day, what we're trying to do, right?

Lindsay: 27:20

so check the show notes. It's going to have the four, the four um characteristics. It's also going to have the google sheets so that you can bravely fill that out and complete it for us and complete it for yourself for yourself so we can take a look at it. And if you are just listening, you're like no bloody way am I doing any of those things. That's okay too. Keep on listening.

Ben: 27:40

We will continue to do our weekly episodes and we will continue to love on you as well what lindsey is trying to say is that, if you're listening and not going to take any action, we know that you're aware about your health, but you're still resistant.

Lindsay: 27:53

We'll wait for you to move, it's okay, but, as always, guys, thank you so much for listening. We appreciate you every, every week, listening and downloading and sharing. And please, if you haven't reviewed the podcast on your podcast, um, whatever streaming system, whether it be apple, platform, apple is the most popular, followed by spotify. Give us that give us a review. We'd love to hear it and until next week, we'll speak to you soon yes, we will speak to you soon.

Ben: 28:20

Bye.