Welcome to the Filter Free Friday podcast. I'm your host, Brittany Williams, and this is the podcast that reminds you that the distance between the life that you want to live and the life that you're currently living isn't nearly as big as you think. How are you? Happy Friday or whatever day you're listening to this. I hope it's got Friday vibes, okay? Because we be vibing up in here, okay? Our Filter Free family. I had an LOL moment this week because someone asked me why I no longer share my book recommendations. And I wanted to be like, bitch, it's because I don't have time to be reading anymore. All right. The girl who used to share her book recommendations did not have children. Okay, that woman wasn't a mom. But but but I am back to reading books. I mean, you know, Blake's two and I'm finally at the point where I'm like, okay, I think I can start reading again. But I am reading books that like will help me advance in work. So it still kind of feels like I'm being productive. Because if you're anything like me, if you're You aren't feeling productive. You feel like you're not doing anything with your life at all, which is just the hour-long therapy session I just had. Literally just had it. That's all we talked about was my sense of productivity kind of seeps into my everyday life and I need to like nip that in the bud. You don't have to be productive 100% of the time. But I was spending way too much time on the TikToks, okay? I was just spending hours upon hours just like at night after I put Blake to sleep, just like obsessed with social media and it just was getting to my psyche a little bit so I was like I need to start reading again even if it's work right which is like sucks because you I wish I had something that was truly um like just a passion hobby and just for fun but like that that's not your girl's personality but I needed something to get me away from spending hours and hours on TikTok at night Because I've just been stuck in this like comparison trap kind of situation. And tell me if this sounds familiar. It's like you spend the entire morning putting together a full blown circus act, right? Like you got to entertain your kid, your husband. You've got to wrestle your kid to nap time. Like that's a Herculean feat. Like we're doing all of the things. And like I get to nap time and I've got one and a half hours to accomplish all of my life goals. I have to work out. I got to do the chores. I have to somehow relax. And like, first of all, relaxing isn't really even in my vocabulary. I'm 36, almost 37 years old, and I still am not sure if I'm properly doing it right. I just get to that one and a half free hours and I immediately am spending 30 minutes doom scrolling on Instagram or TikTok. And then I'm just met with these annoying AF videos of 20 something influencers with the perfect body spending two plus hours in the gym talking about how hard, how hard work gets you to your dream body. I'm going to be completely freaking honest and transparent here. Like I can't stand it. And this is coming from someone who is in this fitness influencer space. And I tread lightly because I could be that influencer for someone, right? Like I, here I am at 36 looking at the 20 something saying like, oh, F off. I don't care about your perfect get ready with me life. I don't want to see it. And there could be someone 20 years older than me looking at my life saying like oh I don't want to see that back when you know like you had it easy or I don't think anyone thinks that toddler moms have it easy but maybe there's something that you're jealous of in my life the way that I'm jealous of the 20 year old it still gets into my psyche and if it gets into your psyche I want you to know that that's okay all right So I feel like I'm in nap time. OK, let's set the scene. It's nap time. I got a timer is gone off. I've got an hour and a half to get my life together before Blake wakes up again. And in an hour and a half, I got to fit in a 30 minute workout. And I just feel like I see. these Instagram, I don't want to call them models, but I'm going to call them models, even though I know they're not models. And I just feel shitty about myself because they, to get that life and even, even to film, to have the time to film, to get ready with me takes up so much time and time is something I just do not have. And I'm tired of like doom scrolling on TikTok and Instagram, watching people who have a lot of time. Like And I know that the answer is like, well, you should wake up earlier. I refuse to wake up any earlier than I have to because I truly believe that sleep is the elixir to eternal health and youth and is the answer to all first world problems, okay? I'm convinced. So I refuse to tell anyone, if you don't have the time, just wake up earlier. Like that's not always the solve, okay? For some people it is, but it's not always the solve. And sometimes you just find yourself Comparing yourself to other people on the internet and then you, and then I do that for like 30 minutes, the first 30 minutes of nap time. And then I look at my dumbbells and I'm like, well, shit, now I feel bad about myself. I need to work out. But then I look at the timer and I only have 20 minutes to work out because I've been doom scrolling for the other hour. And then I get into my workout and I'm like, is this 20 minute workout even worth it? Like, is it even effective? If I'm sitting here jealous of the 20 year old on my screen, then like let's freaking work like we're 20 years old again. But I don't have time to work that hard. I've got 20 minutes. Like can I achieve my goal in 20 minutes? Like that is something that I struggle with. I know that you're struggling with. And the good news for you is that I've been there. I've done that. I've had those feelings. I've done the horse and pony show. Horse and pony show? The dog and pony show. And we're going to talk about it, okay? Does 20 minutes really actually do anything? Or are we blowing smoke up our asses in an effort to feel like we're healthy and active, okay? And does health and active actually have to take the two hours that the 20-somethings are taking at the gym to take their selfies and to lift up their shirts and show us their six-pack abs? Like, is that... what success is or can we be successful in 20 minutes? Well, pull up a chair, pop some popcorn, because yes, 20-minute workouts can be effective, but how effective they are depends on four key factors that we're going to get into today, okay? First, what are your goals? Are you trying to build strength or are you trying to improve endurance? Are you just trying to stay active? Are you trying to lose fat? Are you trying to do your first pull up, your first push up on your toes? Okay. Are you trying to run a sub four hour marathon? Because honey, if you're trying to run your first sub four hour marathon, 20 minutes a day ain't going to cut it. Okay. Sorry to be the bearer of bad news on that one. Okay. But the answers to all of these questions are going to determine if 20 minutes is right for you. And I'm going to go depth in that in a bit, but I need you to start ideating in your head like what are you actually trying to achieve because if you know what you're trying to achieve then i can help answer the question is 20 minutes a day enough right what are you doing in those 20 minutes a day those are the second that's the second factor there's a difference between doing random thrown together workouts uh with exercises that you've liked on instagram versus a structured strength training session there is a difference in 20 minutes of easy running and 20 minutes of sprints and interval work how you spend that 20 minutes is going to to determine whether said 20 minutes is effective or not. Factor number three, what's your starting point? A beginner's needs are gonna be different from someone's who's been lifting for years. And look, you're not an idiot. You can probably guess that 20 minutes is gonna be more effective for someone who's a beginner or returning to fitness than it is for someone who's been consistently working out for years and years and years. I'm sorry to burst your bubble. Again, I wanna be clear, this does not mean that 20 minutes will never be effective for a gym veteran, but it does dictate what you need to be doing in that 20-minute workout for it to be effective. And the last factor that we talk about a thousand and a half times on this podcast is what's your current phase of life? What does your schedule allow? Do you have kids? Do you have a stressful job? Like, look, I'm not going to be here and tell like a lawyer who's in the middle of a stressful case working 100 plus hours a week that she needs to work out like an hour at the gym every day because it's not realistic, even though working out at an hour at the gym every day may be the fastest way to reach her goals. I'll be honest, that might be the most efficient and effective way or maybe not efficient, the most effective way to get her to her goals. But if an hour at the gym every day is a plan that won't stick, she's not going to get to her goals anyways. So 20 minutes a day is going to be effective for a lawyer who's working 100 plus hours a day because it's what keep her in the game, right? That keeps her moving. And yes, she, in this example, she would sacrifice how quickly she gets to her goals, how quickly she sees that muscle definition, let's say. But she's not going to get there if she never works out. So we got to find a way to get her progressing or and still crushing it at her job and doing all the things like you know how like we're trying to fire on all cylinders like that's the kind of person where i'm like it's okay if you don't work out an hour a day because i still want you to be successful in your job same goes for new mom like no way in hell am i telling a new mom to a six week old that 20 minutes isn't effective for her at this phase of life a 20 minute hot mess express workout in her milk stain bra that she's been wearing for like the past 11 days is the equivalent to a perfectly strong structured three-hour workout for some 22 year old gym bro who eats nothing but steak and protein shakes and has the worst smelling farts because if you know if you eat a lot of protein your farts get a little stinky okay and you know the type the gym bro who's so obsessed with the gym that he like can't land a girlfriend like he's working on the body to show off to said girlfriend but he can't land a girlfriend because he's always in the gym his three-hour workout to me is the equivalent of a new mom Like stretching for 20 minutes. A new mom laying on the ground saying kumbaya. Like that workout, they're equally as effective. They're equally as effective to me. Like you can't tell me that 20 minutes isn't effective for a new mom of a six-week-old just because somebody else is spending three hours in a gym. You can't, like, no. No, there's not one way to do things around here. Okay. And look, there are going to be some fitness trainers who disagree with me on everything I'm about to say, but they can suck it. Studies show that short, high effort sessions can stimulate muscle growth. There's just a right and a wrong way to stimulate said muscle growth in a short period of time. Things like utilizing supersets, circuit training, and compound lifts can all be effective ways to gain muscle and definition. So I'll kind of give you an example. Let's say we're doing a full body strength day. We've got, you could do it a couple different ways, right? You could do three sets of eight to 10 hip thrusts with one minute rest in between to target your glutes. And then you take like a two minute rest, you know, set up, get your new equipment. And then you do three sets of 10 bicep curls to target your biceps with a one minute rest in between all those sets, right? Like, so you imagine you're doing a set of one exercise, you rest, you complete that three times, and then you move to another exercise and you do that one exercise three times. That's kind of a, I don't even actually know what that's called. That's just, it's just sets of exercises. I don't have like a easy name for that. Or you could do a superset, which means you alternate between two exercises. So So your glutes are going to rest. You're going to do the hip thrust and the bicep curl back to back. So your glutes will rest while you're doing the bicep curl and your biceps will rest while you're doing the hip thrust, right? This allows for less downtime and a faster workout. Same with circuit training, where let's say you do three rounds of four exercises back to back to back. If you program it the right way and you are lifting heavy enough, you can still stimulate muscle growth. The key there is that you're still lifting lifting heavy enough what happens sometimes when people do circuit training I see this a lot in my own workout like people who do my workouts they see me do a circuit of let's say three rounds of five exercises and they think that they should just use one set of dumbbells for those five exercises but that will hold you back from success so if you're doing a 20 minute workout with me and it's a circuit I still am expecting you to lift as heavy as you possibly can with your lower body and as heavy as you possibly can with your upper body and fun fact your upper body is not nearly as strong as your lower body so like you should be using multiple dumbbells that's a little caveat that's a little side point but like you can stimulate muscle growth within short workouts but you have to be lifting heavy enough intensity is still important okay always studies also show that as little as four sets per muscle group for an untrained novice can be enough to gain strength so um now it's important to note that like more than four sets per muscle group is gonna get you potentially more benefits like it's not like four is the optimal number but if we're talking what is the bare minimum that someone could do to actually see change in their body the number isn't as high as you think if you're a beginner and that last piece is is important uh these studies have shown this in untrained novices okay so let's talk about returning to fitness let's talk about coming back to fitness after pregnancy even if it's just injury what have you uh there are studies Studies that support that four sets per muscle group per week is all you need to start change. Not the most efficient, but you can see change. Studies also show that intensity matters more than duration. And we've talked about this a little bit when it comes to the heavy weights, but if you're just picking daisies and hobby jogging on the treadmill for 20 minutes, like you're not going to run that half marathon PR. Like I hope, I hope, I hope you know that. OK, like you can't just do do do do do do do on your run and think that you're just going to suddenly be breaking some records. OK, and look, this goes for both strength workouts and cardio workouts. Intensity is more important than how long your session is. So, you know, this means like when you're short on time. you may benefit from doing 400-meter repeats or 20-second sprints or hill repeats or even a dumbbell-based cardio workout. It doesn't have to be running. Then you would going for an easy run for 20 minutes. This is one of the reasons why I love my low-impact cardio classes in the Sweat app because sometimes we have a short period of time and we want to get our heart rate up. My favorite form of cardio is running, but if I'm really short on time– I know that my body will get the most bang for its buck if I only have 20 minutes or 15 minutes, whatever it is, if I do one of those low-impact cardio workouts than if I went for an easy run for 20 minutes. It's just going to get me to my goals because it's going to be more intense. Quality over quantity when you're short on time, okay? Think interval training, think sprints, think resistance-based cardio. Those can all maximize your efficiency in short workouts. And look, I think I have to say this out loud first From one perfectionist speaking to another, you have to remember that consistency gets more results than perfection. And I know you know this, but I'm going to say it 100,000 times over until you start acting like it. Okay, I'm going to be that good girlfriend who's going to like beat it into your brain until you remember. Do not text your ex back. It's that same vibe. A solid 20 minute workout five times a week is better for you than the perfect one and a half hour workout once a week. I'm going to say it again. A 20 minute workout five times a week is better for you than the perfect one and a half hour workout once a week. Consistency gets more results than perfection. And look, I know that perfectionism, all right? You're waiting for a magical block of time to appear in your schedule. You're waiting for that perfect time to fit a workout in your day, okay? You're convinced that if I just finish these few emails, if I can just get to Thursday, then my schedule will open up. And if I can just get to next week, if I can just get to next month, things won't be so busy. And then I'll be able to magically slot in an hour into my schedule. I'm sorry to be the bearer of bad news, but it ain't coming. That one hour you're waiting for to just magically appear in your schedule most likely isn't just going to appear. We've been busy and we're gonna be busy, okay? You came to me and you said, Brittany, what's the perfect ideal? I would say, yeah, can we get that hour? Can we find that magical block of hour? But I also know we don't live in that magical world. We live in this world where we're waiting for the perfect opportunity to start and the perfect opportunity doesn't come. So I'm sitting here and telling you, don't be in this all or nothing spiral. Instead of waiting for a free hour to pop up in your schedule, you need to be asking yourself, what can I get done in 20 minutes? What's the best use of the 20 minutes I do have? That is how we reframe success in 2025. Okay, so let's put all of this into actionable advice. When is 20 minutes enough? Number one, if you're a beginner or returning to fitness after a long break, 20 minutes is going to build the habit of consistency. Showing up consistently is hard AF when you're a beginner. Honestly, it's the hardest part. You have to make it easy on yourself. If you're not the kind of person who's been consistently working out, what makes you think you're suddenly going to want to drive 20 minutes to the gym, work out for an hour, and then drive 20 minutes back? Like what makes you think you're suddenly going to completely change your schedule so that you have two free hours to do something that you don't enjoy doing. You're not. No one has the motivation to spend two hours a day doing something they hate. I mean, we do. We do that at our work, but people pay us. That's how we that's why we keep showing up to work. Even if you don't enjoy your job is because someone pays you. Unfortunately, ain't nobody paying you to work out. You got to make it easier on yourself, especially at the beginning. Go get some dumbbells, do 20 minutes at home and start building the habit. In a month, two months, you're going to have a solid routine that you can build on. Number two, if your goal is general health, movement, feeling good, 20 minutes a day is plenty. It doesn't really matter what you do as long as you move if this is your goal. Honestly, this is a little controversial, but I'm going to include fat loss goals into this bucket of people as well, because I think 20 minutes a day is totally fine if fat loss is your goal and you're at the start. Because honestly, being in a caloric deficit sucks. I don't know if you've ever tried it, but being hungry on a consistent basis is the worst, all right? It's hard. And if you're burning a shit ton of calories running a bunch of miles, you're just going to get super hungry and your diet is going to be even harder to stick to than it already is. So if you're trying to lose fat and your diet is an absolute mess, honestly, as a trainer, I would say do 20 minute workouts so that you're active and that you're checking the box in terms of exercise, but just really focus on getting your nutrition in check. Because trying to get your nutrition in check and trying to fit in an hour plus at the gym is really hard to combat both and it's going to feel a little overwhelming so i always say if fat loss is your goal start with nutrition once you feel like you've maybe not mastered nutrition but at least built a good routine that's when you can layer in longer strength training sessions having more muscle mass is going to help you lose fat and is going to improve your body composition but you've got to get that diet down first okay like that That's the first unlock you need. And the third time that 20 minute workouts are enough is if you're doing high effort, well-structured training. If you're pairing workouts together in a way that optimizes efficiency, that targets muscle groups a minimum amount of times, if you're putting in high effort, we're talking about high intensity interval training or heavy lifting with supersets or circuits like I've discussed already. If you are working hard enough to take yourself to failure. Now, this is going to require some effort to have a plan in place. You don't just get to do 20-minute workouts that are relatively chill and kumbaya, again, unless you're in a phase of life like you just had a baby, okay? You don't get to just have an easy 20 minutes and think that you're going to change your body and your mind and how you feel, okay? You're going to have to work goddamn hard in those 20 minutes with intention if you want to have an effective 20 minutes, all right? And that's the hard part. A lot of people cannot structure a workout or put things together in a way that allows them to do the hard work in 20 minutes properly. Now let's talk about when is it not enough to just do 20 minutes. First and foremost, if you want significant muscle growth, strength progression, and you've been at it for a bit, okay, 20 minutes probably is not going to cut it. And I know that's going to be hard for some of you to hear. It's just, it is going to cut it at the beginning of your journey. But after you've kind of built that routine, you've been working out for years, if you're trying to gain muscle, you should be lifting some heavy weights around, okay? You should be putting some strain, putting some oomph in that step, okay, as you lift those weights. And lifting that heavy is going to require recovery. And I'm not saying that you have to lift your body weight. I'm just saying you might be 60 years old and just started fitness this year and all you can lift is 10 15 pounds of your head heavy is a relative term okay it's relative to what we're able to achieve i'm just saying i need you to be huffing and puffing because that weight's so heavy whatever that is for you all right Lifting heavy weights like this is going to require recovery. And we talked about this in the last episode, how recovery is quite possibly the most important thing other than protein that your muscles are going to need in order to improve and build back better, okay? So once you've been around the block a few times, you need to be lifting in a way in which your body is forcing you to recover after every single set if your goal is muscle growth and strength progression, all right? And what does recovery take? It takes time. You should be resting for like a minute. And that minute is going to suck because like they eat away into that 20 minute workout that you're trying to achieve, okay? And I think it's worth saying if you want to grow muscle, if you want to gain strength, 20 minutes is still valid every once in a while. I do four strength training sessions a week and I would say at least one of them is 20 to 30 minutes, okay? I'm still seeing consistent change in my body. I'm still seeing improvement in how my body looks and how it feels. Again, this is not an all or nothing. I'm not saying that every single workout you have to do has to be for an hour or longer than 20, 30 minutes. But I do think it's important to know that you should be using 20 minutes as a tool. If you're the kind of person who wants to gain muscle, if you want to gain strength, use 20 minute workouts as a tool, not your everyday base. Okay. Okay. Other populations that 20 minute workouts don't work with. If you're training for an endurance event, you need longer sessions. I mean, this should come as a no brainer. I shouldn't even have to say it, but I'm going to say it. If you're trying to run a marathon, a half marathon, a 10K, 20 minute workouts ain't cutting it. This is the perfect example I could give of it depends on your goals. People are like, is 20 minute workouts effective, Brittany? Well, shit, are you trying to run a half marathon or are you just trying to be more active? Because it depends on your goals. And look, I'm going to hit you with some tough love. OK, are you ready? Pull up, pull up your big girl panties. You ready? If you are the kind of person who only wants to put in light effort, random workouts, 20 minute workouts honestly aren't for you. You're not going to see major changes. You cannot pick out random exercises you saw on Instagram and slide splice them together for 20 minutes and hope it works. You are just waking up, scrolling Instagram, finding something you like, doing it for the day and hoping for the best. I'm sorry that that ain't cutting it, okay? And frankly, that's why you haven't seen or felt any results. You will only make 20 minutes work if there is a plan to progress over time. If you are structuring the workout in a way to hit the necessary muscle groups for the right amount of time in a time efficient way. The key word here is having a plan. a plan. So instead of asking, is 20 minutes enough? We need to be asking what's the most efficient way to use my 20 minutes. And the good news is this is when it all comes together. And I say, girl, I got you. I get it. You don't have time to be going to the gym for an hour a day. You're tired of letting your perfectionism get in the way. You are a hot mess express most of the time, myself included. But you know that running around after you're a six-year-old doesn't count as a workout, unfortunately, okay? If it did, we'd all be ripped and I'd be out of a job, frankly. On Monday, I'm excited to say I am launching my newest program on the Sweat app. It's called the Daily 20. I bet you can guess what it is, y'all. I bet you can guess what it is. It is a five-day-a-week, 20-minute dumbbell-based strength training program. The goal of this program is to build the habit of consistency and to build you a foundation so that you can get fit, build muscle, and feel good in your body. Is this program for everyone? No. I'm gonna say that straight up out loud. No. No. If you need an understanding why, please rewind and go back and listen to this entire episode again. But the vast majority of us are frustrated with our workouts, not getting results from our workouts because we're waiting for the day that we have this magical one hour block in our schedule, okay? And we're running around without a plan. We're waiting for the day that our kids are out of the house and life gets easy again. Listen, life is too short to sit around and wait. So I built you a program that meets you where you are. I want you to see this program as the end Entrance ramp onto the highway that is your fitness journey, okay? This is not the road that you take for forever. This is not a get out of jail free card. Well, I can just do this 20 minute program over and over and over again and I'll get to my goals. No, no. This is the road you take to get you to where you are trying to go. Think of an entrance ramp, okay? An entrance ramp onto the highway. It gets you onto the highway. The highway is consistent, longer, goal-based workout programs. That's where I want you to go. But I recognize that a lot of us don't have the time, the energy or the plan to be on that highway right now. Our car needs a little bit of work before it can up to highway speeds. OK, that's what this program is for. It's to help bridge that gap between doing nothing and doing something. And and I think it's important to say, too, like even if you're doing some other workout programs, like let's say you're doing Ignite Strength. And the workouts in Ignite Strength tend to be closer to like 45 minutes. Leg day, it tends to be the longest day and that one can be closer to an hour. Look, let's say you don't have an hour for leg day and you're doing Ignite Strength. You absolutely have my permission to swap in the 20 minute leg day from Daily 20. You can go into the on-demand section of the Sweat app, click Brittany Williams, click Daily 20, and then you can take those workouts from that and plug them into your schedule when you need it. If you're right now sitting here listening to this podcast and you're like, my takeaway is that I can't be doing 20 minute workouts. I need to level up. I need to find that hour in my schedule because I got big ass goals. I don't want you to think that the daily 20 is not for you. I want you to just keep it in your back pocket. It's going to be your secret weapon to staying consistent when you're traveling, when you can't get to the gym, when you're unmotivated, when you just need to be consistent. Okay? The daily 20 is for me when I'm about to start my period any day now and the idea of lifting a weight over my head is like absolutely not for me. nah I just want to cozy in bed those are the days that I show up for daily 20 even though I'm doing I'm not doing the daily 20 as my everyday program right now I'm working out for 45 minutes to an hour every day but like I said at least once a week I'm pulling up my 20 minute workouts so that I can get it done so that I can stay consistent and stay motivated I will include the link to the seven day free trial to the sweat app in the show notes you can try daily 20 you can try any of my workout programs like I said daily 20 doesn't come out until Monday you know fingers crossed assuming that there are no IT problems. So if you're looking at it right for it right now on Friday, it's not there yet, but on Monday it will be. I'm also going to drop a quick resource guide in the show notes for my favorite at home equipment for fitness. Home workouts are super achievable. They're efficient, but you've got to have the right equipment. Like I said, you cannot be doing those 20 minute workouts with your little five pound dumbbells that you've had since COVID, you know, and expect better results. So if you're excited, if you're jazz after this episode, get yourself some new fitness equipment, okay? And I will link that in the show notes, like I said. That's gonna make all the difference in the world. I want you to love the way that your body looks and feels. I think that you are worth it. And I think that you sometimes have to make a little bit of an investment, whether that be in dumbbells, whether that be in resistance band, whether that be in a subscription to the Sweat app. Make the investment because you are worth it, okay? I don't want us to get on our, you know, one and a half hour naps that our kid does. You may not even get a one and a half hour nap, honey. I get that some of us are in that phase of life where you've got 30 minutes to take a shit, to eat lunch, and to get a workout in while your kid sleeps, okay? I just don't want you to doom scroll like I do. It's not even doom scrolling, but like comparison trap scroll. And look at people who feel like they have hours upon hours to spend in the gym in their home fitness myself included right like i don't want you to look at people in the fitness industry and say shit, I have to drop everything. I have to cancel on my, you know, night out with Susie because I need to fit a workout in because it has to be an hour long. Like I want this lifestyle that you want this healthy living lifestyle to be achievable. And I don't want you to compare your 24 hours to somebody else's 24 hours. I want you to know that these 20 minute workouts can be your way to get there. And again, it's full of tough love. Like I said, It's not for forever. But if these 20 minute workouts can be that first handshake you take with fitness, with that lifestyle that you've been dreaming about of being active and being healthy again, like girl, let's do it. Let's do this together. Okay. And look at this episode resonated with you. Share it with a friend who needs to hear it. Because look, I know that life is a grind. And the idea of working out for 40 minutes is so daunting. Like Eve, I say this as a fitness trainer who has a gym set up in my garage at my fingertips. I'm literally right Thank you so much. Girl, let's get you motivated again, okay? Let's get you going. Let's get you vibing. Like I said, Friday vibes, all right? Every single day of the week. I love you. Thank you so much for listening. Don't forget to rate, review, subscribe to the podcast, and have a wonderful Filter-Free Friday.