Still Showing Up: Ankle Pain, Divorce & Recovery

A 47-year-old firefighter and military veteran writes in with a question so many first responders silently live through:

A nagging ankle that won’t settle down.
A divorce that’s draining everything mentally.
Trying to exercise more to cope with stress… and wondering if it’s actually making things worse.

In this episode, the Tactical Trio unpacks how emotional stress, sleep disruption, cortisol, and chronic pain are deeply connected — and why this firefighter’s ankle may not just be an ankle problem.

This conversation blends mental health, pain science, recovery physiology, and practical injury care for first responders who are trying to keep doing the job while life outside of work feels overwhelming.

You’ll hear how divorce and grief affect:

• Sleep quality and pain perception
• Cortisol levels, inflammation, and recovery capacity
• Strength, energy, and motivation
• Eating habits, alcohol use, and healing
• Why exercise can help — or hurt — depending on how it’s used

Then the Trio shifts into actionable advice for managing a lingering ankle issue while still working:

• The modern POLICE / PEACE & LOVE approach to acute and chronic injuries
• When to use ice, heat, compression, and elevation
• Why early protection and optimal loading matter in the first 48–72 hours
• How to reintroduce range of motion without making things worse
• When it’s time to see an athletic therapist, athletic trainer, or physiotherapist
• A simple neurological “recalibration” drill to help chronic ankle pain by reconnecting the brain to the joint
• How to lean on your crew, your “battle buddy,” and your support system during recovery

Most importantly, this episode is a reminder that still showing up counts — even when you’re not at 100%.

This is essential listening for firefighters, police officers, paramedics, military veterans, and anyone navigating injury, stress, grief, and recovery at the same time.

Have a wellness question that you would like help with? Email it to us at askthetacticaltrio@gmail.com and we will address it in a future episode!

Transcript

SPEAKER_02 0:02

Welcome to Ask the Tactical Trio, where your questions meet real-world experience. We're three ATs and strength coaches with over 45 years working with first responders.

SPEAKER_01 0:14

From health and resilience to performance, leadership, and longevity, you ask, we answer. The perspectives shared in this podcast are our own and are intended to support conversation and learning. They do not necessarily reflect the views of the organizations we work with, serve, or are affiliated with. Real questions, real experience, real tactical wellness. Let's get into it. Welcome back, everyone, to Ask the Tactical Trio. We are excited to be bringing you another episode, and we have a great entry from a firefighter that I will be reading out to you. So this letter comes from a 47-year-old firefighter and veteran. Okay. So here's what they have to say. Hey Tactical Trio, I'm a 47-year-old firefighter. I've been on the job for about 20 years, and I'm also a military veteran. Lately I've been dealing with this nagging ankle discomfort. It's not one big injury, just something that keeps showing up when I'm doing the job. Climbing, uneven ground, gear, it just does not feel right. I've been trying to push through it, but I can tell it's sticking around longer than it should. On top of that, I'm going through a divorce right now. It's been a lot mentally. I've actually been trying to exercise more to deal with the stress, but I don't know if I'm helping myself or making things worse. I don't want to be the guy who can't do the job anymore, but I also don't want this to turn into something bigger. How do I handle this without falling behind physically or mentally? Signed, still showing up. Well, ladies, what stands out to you immediately when you hear this? That's that's a lot, eh?

SPEAKER_02 1:59

Really sorry you're going through that, whoever you are.

SPEAKER_00 2:04

So I would just start by saying um you are still showing up, and you should give yourself some credit for that. Um, because that's some incredibly hard stuff. And I would also like to say that 47 is not that old, having just turned 47 myself like a week ago. Uh it is survivable. Sir, and so I just want to encourage you to give yourself some credit. You're writing the letter, you're looking out for hope um and help, and uh, and you have a lot of good, long life ahead of you. And um, as um someone who is divorced um and is still working through some of the aftermath of that, I can tell you that that is a whole um body, mind, and soul experience. And so um, if it's okay with you ladies, I'd like to start by addressing that part first. Absolutely. About half about halfway through his question, still showing up, um, says this phrase, which really sticks with me, is that um it's been a lot mentally he's trying to exercise um to help handle the stress, which is not a bad approach, um, but there's the right way to do it and the wrong way to do it. And I think that that is something that Tracy and Becky and I have all spoken about at various conferences is using exercise to help regulate your nervous system. That's too much to get into now, um, but uh but it is something we will look at in a future episode. And so look look for that uh coming because we will address that. And then I just want to talk really about um divorce and it and how it affects your physical health and then how that can uh affect the healing process. And so um divorce is very common in America, um, even more common in first responders if you average it out between uh fire and police, and it's it's incredibly difficult. Your the grief that's involved, everybody goes through differently. And even if it's good for you, I think these two ladies might argue that my divorce was good for me for a variety of reasons, and we won't get into those details. It was still incredibly hard. There was a lot of emotional baggage to deal with. I lost, I don't know, 10 pounds in about three or four weeks, um, which I'm a good eater, and so that's not typical for me. Um, a lot of people report weight loss with with various types of grief, including divorce. And um, I'm a good sleeper. I there was a couple of months where I wasn't sleeping, where we're figuring out the divorce and the separation, and um, and so it is an entire body and soul experience. And so uh again, I'm gonna probably repeat this a lot have some grace for yourself uh still showing up because you're still going to work. Your job involves um showing up for your community and helping people on their worst days when you're maybe living through one of the hardest and worst times of your life. And so, um, and so take a breath, acknowledge that you're doing good things uh in spite of it all, but also acknowledge that your body is going to have less of everything that it needs for recovery, for healing, um, for building strength, um, for working. Um, and so the divorce itself may be contributing to why the uneven ground and the climbing and nothing just feels right because your whole world has just changed in a significant way. And counselors will talk about, you know, the grief partially being about like not just the person that you're losing or the family structure, but a future that you had imagined with that person, with that family structure that's suddenly gone. And um, and that can take up a lot of of space in your head, but also energy in your body. And so um, so just you're on the right track there, um, sort of adding this all together in the same question and request for help. Uh, and the best advice I can give to you is um make sure your support group is with you. You have a support group. I highly recommend um if you have some kind of spiritual community around you, um, gathering them around, um, letting them know what happened. I for a long time didn't talk to anybody about what was happening in my marriage or my separation because it's hard, it's embarrassing. Um, but holding on to it was was hurting me more than um than not talking about it. And that doesn't mean you have to spread horrifying gossip about anybody. You just need your closest, closest friends. And Tracy and I have done um struggle well together. And one of the things they really emphasize is your top three to five people in your life um and how important they can be during this type of emotional and physical event. And uh, and so I would just encourage you to cultivate those relationships and uh and really lean on those right now, and um, and also um therapy can be really helpful and mental health maybe isn't something first responders are always comfortable talking about, but you don't have to go through your workplace or your agency. There's lots of great therapists and counselors, and you can try them out. There's ones that specialize in uh veterans um and people who have had military service. I don't know what the nature of your military service is, but if there are things that are unresolved from that, that could also be sort of playing in the stress soup that you have going on. And um, and again, have some grace for yourself because you are doing a lot in the face of a lot of very, very hard, um, very, very hard reality. And so whatever is going on in that angle, I'm gonna let Tracy um talk more about the ankle specifically. Um, it is 100% being affected by the mental and emotional load that you are under, and it will continue to be that way. And so you have to address both things simultaneously. And uh so um Becky here has something she wants to say before Tracy takes over. So take it away, Becky.

SPEAKER_01 8:06

Yeah, and great touching on all of that, Anna, because all of the stress will be playing a role in the body's ability to recover, right? It's gonna take away some of that capacity. Before we have Tracy move into the recovery aspect for the ankle, um, can we I'd like you to touch base a little bit on how this accumulation of stress and even history of being a first responder can contribute or might be a contributing factor to the perception of pain around the ankle? I know we've touched on it a little bit in previous episodes, um, but how can that be related a little bit in terms of how it might amplify the ankle and then not just inhibit some of the recovery?

SPEAKER_00 8:54

Yeah, absolutely. So um actually I was lecturing recruits on this just yesterday in their sleep lecture. Um, loss of sleep alone uh increases your perception of pain. So something that's gonna hurt feels like it hurts more. Uh, it also decreases your perception of effort. So whatever effort you're making feels like more than it is, um, and it's taking that much more energy and can be that much more discouraging to you. And so um, so then you add on top of that, probably increased cortisol levels. Your cortisol curve is gonna be screwed up because you're not sleeping and you're stressed out and you're dealing with a divorce situation. Um, and uh, and that's gonna increase the overall inflammation in your body, um, which short term maybe not as big of a deal, but will definitely increase your perception of that pain and uh and make it hard to make an effort at all the things, all the physically taxing things you have to do at work, all the things your body has to do to heal. Um, loss of sleep also um uh will inhibit your ability to uh for your brain to make the um androgens and growth hormones that your body needs to repair that ankle or to recover from a tough night of calls uh on the job. And so um it's all kind of a nasty cyclical thing here with that divorce and the picture and the lack of sleep, but it can make it, it can make things feel much worse than they are because of all those physiological and emotional interactions.

SPEAKER_01 10:24

I love how you you broke it down there because especially explaining some of that physiological reasoning for it. I think a lot of listeners can take a lot of that home because it's not a just because, but it's okay, there's a hormone reason for this, it's a recovery reason, right? And I've talked with a lot of operators who will see that connection between an injury or pain and their stress, but they're not understanding why. So I think you gave some great five foundational components to that.

SPEAKER_00 10:54

Yeah, well, and on top of that, it decreases your available strength. And I forget which study looked it up, but they looked at deadlifting and max bench press with sleep deprivation. And so let's say you're not sleeping more than five hours a night or the sleep you're getting is low quality. Um, two nights of that, and I think it's like a 10-15% decrease in your max bench press and your max deadlift, which is going to affect you how you feel when you're doing your job and how you feel when you're trying to take care of that ankle pain. And so, um, so I mean, I could spend an entire podcast alone talking about how lack of sleep um from stress and stress on top of stress, um, and how lack of sleep also makes you less able to handle the harder emotional things that you're dealing with. And so it's just a nasty spiral, um, as well as the um, oh my goodness. Um, the the change in your eating habits and maybe drinking habits. So you're not eating, you're not getting enough calories that's gonna pile on with all of this. You're not gonna make as much effort. If you're really stressed out, higher levels of cortisol will affect how our hunger hormones work. We're gonna head for the not so great carbs. Those carbs aren't gonna be digested and metabolized well. Um, and uh, there just are so many branches of uh interaction between the types of stress you're under when you're going through divorce and physiologically how your body reacts. I mean, and I didn't even start on um low caloric intake. Your body needs energy to do things, and so um just the simple like if you don't have any fuel, um, your body's not gonna be able to do as much as you as you hope it will.

SPEAKER_01 12:35

Yeah, absolutely. And those are all key things. And that just makes me think of uh uh critical incident stress management diffusing that I was a part of earlier this week, where we were reminding our officers about the importance of caring for the body so the body has the energy and resources to actually recover from that traumatic exposure. So paying attention to what you put in your body, limiting alcohol and caffeine, connecting with others, and you're setting up your body with those extra reserves to focus on that recovery. And when somebody's going through a stressful situation like divorce, you know, those items become all that more important because it's a constant drain, right? It's a long process, it's really hard.

SPEAKER_02 13:20

Super long process.

SPEAKER_01 13:22

Yeah, yeah.

SPEAKER_02 13:24

You know, I was thinking of something while you two were talking. When I was in the military, we always had this like buddy system and we called it our battle buddy. And our battle buddy was the person that had our back. Like had your back in a firefight, had your back on some routine maintenance that you're gonna do on a vehicle prior to going out on a mission. But your battle buddy was like the person you could be with and talk to, kind of like a best friend. And so, you know, because this person is a military veteran, find your battle buddy. Who is your battle buddy? This would be a great time to reach out to them and share and be open and authentic and just let them know that you're struggling. And I suspect that they will lend a hand and at least lend an ear. And sometimes that's what we need, right? You want me to hug? You need a hug, you want me to hear you, do you want me to help you? Most of us just need someone to hear us and maybe a hug in the process.

SPEAKER_01 14:20

Yeah. Yeah. Or just that silence. Cause I know some guys are just like, just stand beside me, do something with me where I know you know, but we're not talking about it, which is also good too, because that's still that social connection. Yeah, I agree. So anything else we want to touch on this before now we go look at what can this individual do to help their ankles so they can keep doing the job they want and feel good while navigating some other life stress.

SPEAKER_00 14:46

I just want to say once again, give yourself some grace and hang in there. There is an end to that whole situation. It does it does get better.

SPEAKER_01 14:55

Yes. Okay. So now that we've been able to address a little bit of uh just those contributing factors to why their ankle pain might be lingering, um Tracy, can you tell me that uh something around what firefighters in their job, their day-to-day stuff, what they might be doing that might be still stressing ankle, which will slow down the recovery? And then also some tips in terms of things they can just on the job to support it, and then what they can do on their own time to rehabilitate it so this problem can go away.

SPEAKER_02 15:36

I certainly can. This is such a good question because so many operators, firefighters, law enforcement, when you get injured, you don't maybe have an athletic trainer or physical therapist or even a medical professional nearby. Now, it's kind of funny because most of the departments in the fire service also have paramedics. And I am always mind-boggled that I still run in to folks that are um not taking care of these injuries in the acute phases. And the the first, the first 48 hours to 72 really does make a difference on how that injury is going to heal, how quick it's gonna heal by doing the right things. And so there is a very, very simple acronym that we use for these types of injuries, and it's it's uh it's called police. You know, you're policing your injuries, right? And back in the days, we used price or rice. Honestly, they all work. This is just the newer version of it. And and one of the languages that I've tried to adopt more of is is this do this, don't do this type of um, you know, mentality, do this, but limit these. And we have some handouts that we've used in the organization that I work for. But essentially how this works out is it starts off with the first part, which is protect it. Your injured area is not going to get better if you just keep hammering it day in and day out. Do you really need to be the guy that's rolling up the hose after that fire? Do you really need to be the guy that's in there doing the overhaul? Have you let your team know that you have a little bit of an issue going on, that you can still do your job, right? I'm not saying you can't do your job, but hey, you know, like my arm's kind of bothering me. Could would you mind helping me with this or those sort of things? Now, I run into a lot of ego issues with that, so that's usually not an answer that's gonna be happening, but I want to at least put it on the table as lean in a little bit on your team, let them know, be authentic, and just get a little help if you need to, but you've got to protect that area so it doesn't keep getting injured. The next version of this, the next thing that you want to do is think about your optimal loading. How and what you do to start to get yourself better. So you want to start resuming normal activities as you start to listen to your body and heal and feel what it's doing. Now, before you get to optimal loading, I forgot to step there, sorry, but you want to maybe put some ice on it. Ice continually, time and time again, proves to be the better modality to put on it. Um, in fact, the American College of Surgeons, they came out with another position statement. Um, I believe it was in 2020 on the ice versus heat aspect. Now, I'm an old school athletic trainer. I don't know where Becky and Anna are, so you're gonna have to chime in on this one. I still lean on ice. Ice, at least for the first 24 to 48 hours. I like that it helps with the pain control fact. So we don't have to have so many potential medications like ibuprofen or tylenol or NSADS to be taking because the ice usually does a good job on that pain control. Are you guys on the ice side as well, or do you feel differently about the ice heat debate?

SPEAKER_01 19:02

For me, uh for the first uh immediate acute injury, um, I do like it. Uh for more chronic ongoing, I'll do a more often contrast bath. So going from cooling it for a little bit, then heat with active range of motion in it and back and forth. Um, but then also depending on the individual, there's gonna be some I know who say ice makes me feel horrible. And I'm like, okay, listen to your body. And some who, hey, hate heat makes me feel awful. Okay, listen to your body because where I'm at, we have a lot of traditional Chinese medicine practitioners, so and I've utilized it a lot, and they're very, very pro heat versus cold. And so I do see that difference in between cultures as well. Um, so I guess the answer is depends, um, especially when it's uh more of a chronic versus acute one.

SPEAKER_02 19:56

Fair on that one. Anna, where are you on the ice verse heat?

SPEAKER_00 19:59

So I'm very close to Becky. Uh, I like to take advantage of the ambiguity in the research and do what I want. Um, and I think that we all get um a little too bent out of shape about it, um, because uh the surface like the effects of it aren't going six inches deep into the person. A lot of times it really is just what are the surface nerves doing um and how do they feel about it. And so um, in full disclosure, a couple years ago I did a presentation for IACP in a video, and I use the the peace and love, which goes protect, protect, elevate, avoid anti-inflammatories, because that's become controversial at the same time, compression education, load optimism, like Tracy talked about vascularization. We talk a lot about blood supply in my office, um, and then exercise at the right time. And so it really is what um what is gonna make the individual feel better, although they do tend to lean towards ice in the first 24 to 48 hours just because it's drug-free um analgesia, and a lot of my officers just don't want to immediately download, and we don't want them downloading ibuprofen right that at that time, but they don't even want to take acetaminophen a lot of times. And then it's it's how they feel um with that acute stuff. But for chronic stuff, and and I'm very fortunate I have a game ready um and an ATX, so I can do compression and heat and elevation. Sometimes we just do compression. If they don't want to do any of it, we skip right to the compression. Um, and uh, and it's really whatever I can do to get them to do their exercises. Fair enough. Sorry, I'm giving away all my secrets now.

SPEAKER_02 21:40

Okay, we've got a set of compression boots as well at several of our agencies. Um, we use the Mueller compression boots. I like them, they're nice and zippy uppy. We should do a whole talk on that, ladies. I'm just saying. Tuck that away for our listeners later. And I'm sorry, I keep dropping brand names and I need to company should reach out, and I'll

SPEAKER_00 22:00

If you're listening, reach out to us.

SPEAKER_02 22:05

Well, I guess I think the consensus here is listen to your body. If you don't know what to do, lean towards the ice. Ice in the first 24 to 48 hours. Now, here's the next part that we all agree on is compression. Compression can be very valuable to help push some of that swelling out of there, to help stimulate that lymphatic system. I even like to use K-tape sometime in the early phases, depending on what's going on. And then the elevation is still again a time and true technique, you know, going back to those rice days. Get that arm up, get the, you know, get it in a position of comfort where it's not being used and overloaded. Um, and then I think the the final part of this going back to the optimal loading, so many people kind of shut it down when really sometimes a little bit of passive range of motion can be very, very, very beneficial to that injury. And I still get upset when I see folks go to the ER and with things like an ankle sprain and they come out with a boot on and I'm going, what are we doing here? Right? We are we know, and the research have shown us that is not what you do anymore. Um, and so please think about seeking out an athletic trainer or a physical therapist or an occupational therapist that will likely get some range of motion and all of these things that I've kind of mentioned today a little bit. And that's probably the final phase of it is if this is continuing on, especially since it's chronic, which is slightly concerning, it's probably a good idea to get it evaluated. Um, I generally tell my operators um if it's lasting longer than seven to ten days and you've been doing all the things, you've been icing it and resting, and it's still there, it is time to get it evaluated by a musculoskeletal professional, which is an athletic trainer or a physical therapist or an occupational therapist. Please, please, please get it evaluated. Um, uh ladies, anything else you're thinking of that I may have missed?

SPEAKER_00 24:06

So I just want to briefly go back to ice because I think we have all met the first responders that we'll overdo everything because a little bit of something is good, then a lot of that something is good. Um, and and so ice is great for like 15 to 20 minutes at a time. And then you want to let that go for a couple hours, hour or two to let the blood circulate back in. Um, so that's the first thing I wanted to address. And then um, and then without getting nitpicky, sometimes it is appropriate. There is some research that shows for the more like grade two, grade three ankle sprains that a boot for the first 48 hours is a good idea. So please do not like go be like Tracy of the podcast said, like I'm taking my boot off, I'm burning it. I was going to cute American going to cute. I was going to cute, like those grade ones. And I'm like, what are we doing? Yeah. So if you go to urgent care and they give you a boot, make sure you very quickly after that get to an athletic trainer, physical therapist, occupational therapist, orthopedic doctor, someone who knows. Um, it's not that urgent care doctors don't know a lot, but they do a lot of um very quick, very acute, very disease-oriented type stuff. And so get to someone who is a musculoskeletal expert who can say yay or nay to the boot.

SPEAKER_01 25:27

Okay. Love that. And I'm I'm going to add into it. Um, I feel like I can't get through a podcast without applying an applied neurology aspect to it. Uh, and this is what can be helpful with the if it's a chronic one. Uh good with acute. So whenever we hurt a joint, we disrupt the nerves in that area that tell our brain what's going on. So it disrupts the proprio reception for that joint. So our brain knows where in space that joint is and how to function around it. So sometimes when we have chronic pain or an issue that's not going away, part of the issue is the messaging the brain is receiving from that area of the body is not clear. So it's it sends more messaging down to that area, like muscle tension and uh different signals to protect that area because it's not sure what's going on, and the brain just wants to protect everything. So you need to re-educate the messaging that's going to the brain. So you need to get the brain reacquainted essentially with that joint. And so doing simple range of motion does help do that. So, one thing I've been using to help describe this to my officers are we all have smartphones now. You know, when you get a new phone and it's trying to memorize your face for login, and you're sitting there and you're doing a big circle with your face as it's reading your face. Ladies, you've done that with your phones, right? As it gets to know what your face looks like. This is what it's like when the brain needs to relearn something about that joint. So you can stand on your good leg and do three very slow and controlled ankle circles in one direction. Think of it as recalibrating for the ankle. So the brain's like, oh, this is what's happening at each angle of this ankle. Then do a couple circles in the opposite direction. I've seen sudden decreases in pain and sudden increases in range of motion with this, with some chronic joint issues, because now the brain is making more sense of what's going on there. Nice thing is it doesn't take a lot of time. I tell uh whoever I'm working with, three circles clockwise, three counterclockwise, and then do that three or four times a day. So that's less than a minute of work, and it I've seen immediate changes with it, which has been exciting. So I'd say even try that as well. But you really want to focus on it so you're bringing your brain's attention to what does each angle of that circle motion feel like so it can be reacquainted with that joint.

SPEAKER_02 27:58

I love that. I'm really glad you mentioned that. That's such an important part.

SPEAKER_01 28:03

Yeah, so it's that little piece that that might just make that difference, right? So okay. Uh so let's see, do we have anything else to add with the ankle recovery right now? I feel like there's more we can dive into, but perhaps it's a different episode where we can talk about um exercising to deal with stress, because I think that can be helpful. So if um the firefighter who submitted this is listening, hopefully you listen to future ones because we're gonna keep addressing stuff that I think you'll find useful. Um, before we wrap it up, ladies, do you guys have any final thoughts on this? Okay. Awesome.

SPEAKER_02 28:43

Thank you.

SPEAKER_01 28:44

Yeah, we I think this was a great one. So I'm so happy that we could try and help and help try and help this individual. So we're going to switch it now to the way we like to conclude our podcast, to okay, what is the question of the day? So the question of the day today is where are we traveling to next? Not as a three, not as a tactical trio because we have nothing in the works right now, but individually. So who would like to go first?

SPEAKER_02 29:10

Yeah, I'll kick this one off. So I'm super looking forward to family vacation. Um, it's coming up here. We're gonna be heading down to one of our frequent spots. We've got family in Florida, and so we'll be taking a trip down there into the Fort Myers area this year. We've never been there. Um, we will be swimming and beaching and really not doing a whole lot. We've got uh lucky enough, um, the kiddos and my husband and I, we just like to sit on the beach and put our toes in the sand and just watch the sunsets and and play. And so that is where I am off to next. And I cannot wait. I desperate Wisconsin girl desperately needs some sun sand after all of this craziness um that we have had this past winter. So much snow this year in Wisconsin. Where are you off to, Anna?

SPEAKER_00 30:00

Uh I am actually headed to Charlotte, North Carolina tomorrow um to go with my nieces to their first ever concert. Um, and they don't know I'm coming. I'm pretty sure they don't podcast yet. Um this is gonna air way after next weekend, but we're all going to see Phil Wickham on his tour in North Carolina. Um, and uh they're picking me up at the airport tomorrow. So I'm very excited to be the fun ant. Oh, I love being the fun ant. Honestly, I love being fun ants. I mean, they have a lot of ants, and I'm sure they're all fun in different ways. Um, but um you're the best one, don't worry. I know it. I like I like to think so. But just in case they listen to the podcast, I also love all of you.

SPEAKER_02 30:42

We love you too, Anna.

SPEAKER_01 30:44

Yeah, we love you too. Um, I have a bunch coming up. This is the year of travel for my myself. I set that tone last year, and so it's exciting. So um the one I'm leaving uh late in May for two weeks with my best friend, returning 45 at the end of May, beginning of June. So we're only three days apart. And we're going to London. We're Ted Lasso fans, so we're solely going to London just so we can do a Ted Lasso tour, followed by Amsterdam, because it too had a Ted Lasso episode.

SPEAKER_00 31:16

Yes, you have to do the bike thing.

SPEAKER_01 31:18

We're gonna go find the windmills. The tulips will be gone, but the windmills will be there.

SPEAKER_00 31:23

The rental bikes are heavier than they look. So if you try to do the lifting over your head thing, just make sure you've done your all your overheads. I warm up. Okay, all right. And then watch for a random rainstorm. Okay. It's beautiful in the lot, though.

SPEAKER_01 31:37

Yeah, I've seen that, so we'll bring umbrellas. And then our last week or just over a week, we're gonna head to Norway where we're doing trains and fjord cruises. So super excited to be away from busyness at that point.

SPEAKER_02 31:50

So I can't feel like all these track trips are just amazing living vicariously through you to go out and get it.

SPEAKER_01 31:56

But Florida, too, sunny beaches. Ours is not gonna be as sunny and warm. It might be really wet. We'll see. We'll see. Anyways, ladies, it was lovely chatting with you as always. And listeners, thank you so much for tuning in to this episode. Um, I'd like to remind you if you have any questions in terms of wellness, please send them to askthetacticaltrio at gmail.com, and we'll be happy to address them in a future episode. And if you're enjoying the podcast, please like, review, subscribe, or all of the above. We would be super grateful of that. And we look forward to helping you in future episodes. Thanks for being here with us today. If you have a question, make sure you send it in. We are super excited to build this with you. This is Ask Me Tactical Trio.