The Healthy Post Natal Body Podcast
The Healthy Post Natal Body Podcast
How to set goals in 2025 and why "SMART goals" won't cut it
This week I talk about "setting goals" and why I don't particularly care for the "SMART goal" thing.
I would argue that most people really don't need to set specific goals and that the specificity of the goal is actually one of the reasons they end up not achieving anything every year.
I also touch, once again, on "High Protein" snacks...you don't need them...honest.
As always; HPNB still only has 5 billing cycles.
So this means that you not only get 3 months FREE access, no obligation!
BUT, if you decide you want to do the rest of the program, after only 5 months of paying $10/£8 a month you now get FREE LIFE TIME ACCESS! That's $50 max spend, in case you were wondering.
Though I'm not terribly active on Instagram and Facebook you can follow us there. I am however active on Threads so find me there!
And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)
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Email peter@healthypostnatalbody.com if you have any questions, comments or want to suggest a guest/topic
Playing us out today; "living the life" by Cowboy Kelly (with loads of irony..I hope )
Hey, welcome to the Healthy Postnatal Body Podcast with your postnatal expert, peter Lapp. Now, that, as always, would be me. Today I am talking about goal setting. It's 2025, so new year, new you all that sort of nonsense, right? And why, for me, smart goal setting? Why that, very regularly, just doesn't really work for people, and what you can do to make sure that your goals, that you'll actually meet your goals, and what your goals should be, and all that type of stuff. That's what we're talking about today. And a little bit about protein. It's always about protein these days why you don't need to buy all the high protein yogurts and all that type of stuff, right? So, without further ado, here we go. Hey, welcome to the Healthy Postnatal Body podcast with little old me. This is a podcast for the 5th of January 2025, and that'll take me a while to get used to, right? So you know that's it. You'll never notice, but I'll have to redo for the next few months. I'll have to redo a take here and there where I still say 2024. I hope you're well. I hope you have a lovely Christmas.
Peter:New Year, like I said last week, no podcast. I was maybe going to do something, but then, you know, time just ran away from me. I have to be fair, much like probably most of you, I have no idea where my time goes anymore. It is absolutely nuts how my time seems to disappear. Even if I put everything down and write everything down and and have goals and and say this is what I'll do, I still don't. It's all just seems to slip away. And you know, a lot of the time I am so remarkably busy that nothing gets accomplished. If you know what I mean and and that that kind of brought me up because obviously this is, this is new year and all that type of stuff, and a lot of people do the New Year's resolutions thing and all that type of thing. And I'm not opposed to New Year's resolutions and all that type of stuff. I'm not one of those guys that says, ah, you should always have goals. You set your goals whenever you want to set them. If that's in the new year for you, then awesome, it's arbitrary, but fine. If it works for you, then awesome. Right, it's arbitrary, but fine it's. You know, if it works for you, it works for you.
Peter:The issue I have with a lot of this stuff is that you, when you go to PT school, for instance, and when you go to leadership school I don't want to say this stuff if you're a business management, if you have a business management degree, then you'll know all this. They'll talk about how to. You're a business, business management, uh, if you have a business management degree, then then then you'll know all this. They'll talk about how to set goals and quite often they'll come up with the smart acronym, right, uh, as if it's really clever. Um, so the smart goals.
Peter:You'll and you'll have heard of this, but this is a specific, measurable, achievable, relevant and time-based, or time-bound, whatever you want to call it. Uh, the a is achievable, relevant and time-based, or time-bound, whatever you want to call it. The A is achievable or attainable, whatever. It's just variations on that theme, right? Basically, you need to be specific with your goals and not be too vague. Make sure you can measure them at regular intervals so that at the end of the year, you know you've accomplished it. So, for instance, they're achievable, that you're not saying, oh, I want to lose 20 stone this year, that type of thing. If we're talking about weight loss, or I want to be a billionaire, at the end of the year when you don't have five pounds in your account now, that type of thing. You know the goals have to be relevant and the actions you take have to be relevant towards meeting your goals, and you know you need to set a deadline on it. That's a time-based element of it, and fundamentally, there's nothing wrong with that. Don't get me wrong. I get why people say that that's how you should set goals.
Peter:What I, however, have found is that most people just don't work that way, and you know I used to use this a lot, right, when I was just starting out as PT and all that type of stuff. I used to do this a lot because I thought it was being clever. So someone said to me I want to feel a bit better. Yeah, define what you feel by me by feeling better and really narrow it down to something that would help me put something together towards them achieving their goals. That's what I thought.
Peter:However, what quite often happens if someone has a vague goal of and, let's be honest, most people who go to the gym go there to look a bit better, go to the gym, go to training or to go do anything go to they said their goal actually is to look a bit better, feel a bit better, be a bit stronger, be a bit this, be a bit this, be a bit that. If it comes down to, if it comes down to other goals such as, you know, having a bit more money, that means having a bit more money. They don't. We can then get very specific, but the specificity to speak actually takes away from the goal. The goal isn't that specific for a lot of people, especially my age. Right, I'm 50 now. I don't have many specific goals anymore. When I say I want to be a bit stronger, I don't have to define that as I want my deadlift to go from 100 to 120. I just want to be a bit stronger at the end of the year. Do you know what I mean?
Peter:And I think smart goals and really specific goals really work for people who, for instance, are athletes or they have a goal that they have to accomplish or a project they have to accomplish by a specific time. I think that's wonderful. I think it's great, but I find that most people my age 40, 50, they just want to be a bit better and want to feel a bit healthier. That's okay, right. Feel a bit healthier might mean being able to run for the bus and the issue we have quite often with the, the smart goals sort of thing, is, right, you, you go to see your personal trainer and and they say something oh so what do you? I just want to feel a bit better, be to be a bit fitter. And then they say, okay, what does being a bit fitter mean to you? Right, that is the natural follow-up question and I used to ask that a lot as well, and occasionally I still do, but usually not so much.
Peter:Um, you say, what would that mean? And and you'll get an answer like, okay, I just want to be able to run for the bus again. Right, I've had, I had several clients that that started training with me and that couldn't necessarily catch a bus, if not to run for it, because they'd be too winded or they'd be sitting on the bus and absolutely breathing out of their bahookie, out of their bum, bum. Right, if for half an hour after they ran two minutes to catch a bus or sprint two minutes to catch a bus, so that could be a goal. But quite often the goal is much more vague because the the problem with that question is that, obviously, if you say I just want to be able to run for the bus again.
Peter:Okay, we'll improve your cardiovascular system. That is then the start, right? So all of a sudden, you're spending time on a treadmill, you're doing high intensity interval circuits and and all that type of stuff. Um, and this doesn't go for all personal trainers I'm talking very generic here, by the way, right, so don't send me angry emails um, but fundamentally, that is now you're steered in a direction of of exercise, and then you're like, yeah, but I never liked the cross trainer or the treadmill or cardiovascular exercise and all that type of stuff.
Peter:And now, now you've built up a barrier to accomplishing a goal which is feel a bit better, be, be a bit healthier. Right, that, all of a sudden, was based around whether you can run for the bus or not, and what I find with most people if I just keep them exercising for X amount of time, the running for the bus will happen automatically anyways. Right, I can have you do dumbbell thrusters and dumbbell shoulder presses and back flies and all that type of stuff in a long enough, say, circuit with I don't know sets of 10 or something like that. And if you do that regularly enough, if you do anything regularly enough, if you come from a sedentary sort of lifestyle. The running for the bus is not that big a deal anymore. So then you will be a bit fitter. And do you know what I mean? The the running for the boss isn't the goal specifically for most people. They just want to be able to do feel a bit better, look a bit fitter and all that sort of stuff and the vagueness of the goal that's kind of what I'm trying to say here isn't really the problem with why people don't accomplish it.
Peter:Be a bit fitter is measurable, I would argue. Sure, it's not as specific and as easily measured as. Can you get your deadlift up from 100 kg to 120 kg, right? That is really just. Can you do 120, to 120 kg? Right, that is really just. Can you do 120? Yes or no, right? That's the black and white. But you can still measure fitness being on a scale, right?
Peter:The problem most people have and this is less so when you're working with a good personal trainer or a good coach, a good fitness coach or whatever is the fitness coach should a good personal trainer or a good coach, a good fitness coach or whatever is the fitness coach, should a personal trainer should regularly point out the things that you're struggling with now that you couldn't do at all previously, at the start of the fitness journey air quotes, right. So if, for instance, instance, most of my clients I mean the smallest weight I have, the smallest set of dumbbells I have are six kilogram dumbbells, right, that is just as small. As I go and I do home pt. So for most of my clients that is that I bring the weights and and all that type of stuff, uh, if they don't have their own gym, right. So so I bring away to bring a six kilogram dumbbell and they're like I'll never be able to lift it and before you know, they're up to eight right after this. So the year after, or six months or whatever, however long after, they'll be doing shoulder presses with eight and they're like I'm not getting any better. The job of the pt is before that moment comes where they say I'm not going to get any better. I, yeah, you're struggling to do 10 repetitions of eight now, but you couldn't do one with a six a year ago or three months ago, whatever, the timeframe is Right.
Peter:The job of the personal trainer is to point out the improvement people have made Now. This is much more difficult for people who do it by themselves, admittedly, right, because you don't have that outside sounding board, that outside not even just motivation, but that reminder of where you used to be, where you used to come from. So you kind of have to create that for yourself, right? So in the beginning, when you do an exercise program and I don't know you can't do a press-up, right. But you know your program says that you have to do five press-ups. So you know that's what you're building up to, that's what you're doing, right? Assuming everybody has a program, um, which is not necessarily given, but you should really have one, um, I spoke about that before. So I'm not going to reiterate the importance of a program. But you really can't get anywhere without a program. It's essential.
Peter:But say, in the beginning you have a program. You say, well, do five press-ups for a bit for upper body strength, 10 squats. Some people can do 10 squats, but you have to do 10 squats. So you break it down into two sets of five or whatever it is. Whatever you do, you have to make sure you keep a note of that, because I don't know, a month down the line where you're doing 25 squats in one go, it still feels as difficult as the two sets of five squats did at the beginning, as the two sets of five squats did at the beginning. So then you can sometimes feel like you're not making any progress right, because it still sucks. That's kind of how it still feels. It still feels difficult because it is difficult, but you're getting so much better. So then it's up to you to remind yourself where you were. So it really helps if you take note.
Peter:Every now and again you look for your old sessions and what I used to do with clients. I still do it now, but I really used to do it with. I have a different client group now, but I used to do with certain clients that trained with me once or twice a week. I'd send them the session plan every week. This is what we did, this is what we did, and they could go back. Some of these people had been with me for years, so they would go back to the old sessions and they'd say, hey, we did I don't know five bicep curls with six kgs and we did, uh, 10 squats with dumbbells and then five shoulder presses with the six kgs. And three years later they're like wow, I can shoulder press 40 kilos, I can squat 60, whatever. Do you know what I mean? They can then go back and say, oh, wow, look at what I have accomplished in that time period. So those people are fitter. They just need the reminder. Like I said, most people have a general fitness is actually what their goal is, so they're not necessarily specific.
Peter:How do you measure being able to run for the bus other than running for the bus when you need to? Right, and it's really difficult to measure it. If you come from a, I can run for the bus, but I'll be out of breath for five minutes while sitting on the bus to. I can run for the bus and now I'll be out of breath for five minutes while sitting on the bus to I can run for the bus and now I'm only out of breath for three minutes. That's improvement, that is better. But whilst you're sitting in the bus, you're still thinking oh geez, this is still very, very difficult. That is okay, right? Most people have that goal. There's nothing wrong with that. All of a sudden, you realize that you're not tired anymore after running for the bus. You're not gassed anymore after running for the bus. If that is what being a bit fitter is, then that's fine. Your goal doesn't need to be that specific and the only measuring you need to do is reminding where you were. So the the measuring doesn't have to go have to be that specific. I I would argue, um, so again, it's.
Peter:It's fine to have a vague goal. It all starts with the specific smart right. It all starts with the specific part right. It all starts with the being as specific as you can, and I just don't think you need to be that specific. It's fine to be vague. I want to look a bit better, all right, okay, what are you going to do for that? Oh, I'll eat a bit better and I'll drink a bit more water, get some sleep, manage my stress a bit and look a bit less tired. And I exercise a couple of times a week. How will you know whether you look a bit better or not? Maybe take a before and after picture. But looking a bit better isn't a specific goal. It's looking a bit better and that's completely fine. That's what most of us exercise for staying injury free. Most people would love to exercise for Achievable or attainable.
Peter:Again, it's one of those. It's a nice thing to have an attainable goal. However, I would argue and I follow a lady on threads that has a PhD in this and that lectures on this on threads that has a PhD in this and lectures on this. I think it's Teresa McPhail. Dr Teresa McPhail to give her props, let me just look that up, because that is a wonderful account to, and she lectures on this, dr Teresa. Yeah, dr Teresa McPhail, and she does lectures on this, on failing and how failing is good. Dr Teresa, yeah, dr Teresa McPhail, and she does lectures on this, on failing and how failing is good.
Peter:Is your goal attainable? Who cares? Your goal is attainable as long as it's not ludicrous. Right, if I have nothing in my bank account now I'm unlikely to be a billionaire by the end of the year Doesn't mean you can't give it a damn good goal, so to speak. It's okay. Failing is okay. Not meeting your goal by the end of the year, not having your goal is attainable. Not having your goal be attainable is not a bad thing as long as you are okay with not attaining that goal.
Peter:I am more than happy if I say, okay, my deadlift is 120, right, say, my deadlift is 120. I want it to be 200 at the end of the year. That's attainable. But if I don't meet it, it's fine, I'll have it be 250. I want to deadlift 250 by the end of the year. Is it achievable? Sure, yeah, you can do that.
Peter:Right, the question at the attainability stage, right, should always just be about is it attainable? But are you willing to give up the things required to attain the goal? Right, that is technically, because everything comes with sacrifice. Right, that is every goal comes with sacrifice. You have to give something up to reach something, and that could be time, that could be money, that could be whatever. Quite often, the reason people don't meet the goal is because they're not willing to give up the things. It turns out they're not willing to give up the things they need to give up for they don't ask them that when they set their goal. They ask the wrong question when they set the goal. But you have to ask yourself is not reaching your goal that much of a problem? And if it isn't a problem to not reach your goal, then why are you setting that particular goal? Why then does it matter whether it's attainable or not? Right, Unless your goal is ludicrous, there is almost always a benefit to working towards your goal, and it could be saving up money, it could be, I don't know, losing weight that could be getting stronger, it could be, I don't know, losing weight.
Peter:That could be getting stronger. It could be anything. But it's usually worth working towards because you'll always make steps in the right direction. And that is fundamentally when we're talking about consistency and when we're talking about showing up every day or three times a week or whatever it is working towards.
Peter:Wherever you want to be five, 10, 20 years from now or the end of the year, right, want to look a bit better, feel a bit better, maybe lose a bit of weight, have a bit more money in the bank and all that type of stuff. Having a bit more money in the bank is achievable. It's attainable, there's no problem with that at all. Looking a bit better? Yeah, that's attainable, right? Looking like a supermodel? Well, probably not attainable unless you spend a lot of money, a lot of money, on plastic surgery. But as long as you're okay with the failure element of it, with your goal not quite being achievable. You know it's almost ludicrous, but it just gives you that I want to work towards something and that is okay. And a ludicrous goal is fine if it inspires you. Now, that's all I'm saying. Right and again, this doesn't necessarily work in in leadership roles and all that type of stuff I'm just talking about.
Peter:From a health and fitness perspective, I don't care if your goal is attainable or not, as long as you don't come to me saying I want to lose 120 kg this year and I'll starve myself to get it Right, because then it's not healthy to do so and that is an issue. But as long as you're not harming yourself, I don't particularly agree that that goal needs to be attainable. No, you go, dream, dream big and you work hard for it, or you work as much as you're willing to work for it, and as long as at the end of the year you're okay with failure and you just go hey, you know what? I put some effort in this year, it'll be a good year.
Peter:Most people, especially health and fitness, most people stop after three weeks If you can work towards your dream goal for a year or however long it is, and at the end of the year you're like, yeah, I got nowhere near my dream goal. Hey, but I improved, you're ahead of, I would argue, 90% of the people that started off well and that had their little piece of paper out and had a smart goal and it was achievable, and wanted to get their deadlift up, or they wanted to do this and they wanted to do that and lose weight and they never really got there because they gave up after three weeks. That's what most people do. Most people stop exercising after about three weeks. They sign up to the gym and three weeks later they're kind of gone because it's not for them and they realize it's not for them and they kind of always knew it wasn't for them, so it doesn't. If that doesn't work, who cares if your goal is achievable or not, just have it not be unhealthy, right, and then it's completely fine. Yeah, the right, and then it's completely fine.
Peter:Uh, yeah, the the relevant item, relevant, is relevant for you, right, and? And the actions you take is. There's no point in coming to me and saying, uh, pete, I want to improve my cardio system, uh, my cardiovascular fitness, um, but I only wanted to, but the only thing I'm going to do is deadlift to get there, right, that is the stuff you're doing has to be somewhat relevant towards your goal. But this is where vagueness of of goals, uh, is a beautiful thing. I want to be a bit fitter than I was. I want to be a bit stronger, a bit this, a bit that. That means that almost anything you do, as long as you show up, is getting you towards that, that goal of being a bit fitter, looking a bit healthier. Being a bit healthier I mean a bit slightly, a bit better mental health, whatever it is. Let I sleep a bit better. All that stuff is usually tied in Night sleeping, stress management, diet, hydration, exercise. It's all tied in with feeling a bit better and looking a bit better and being a bit stronger. And I keep coming back to that because, like I said, that is the goal for nine out of ten people out there.
Peter:Time-based who gives a shit? Right? When do you want to achieve your goal? But the time-based thing works in businesses when you have projects to finish, or works for things like weight loss. When you have I don't know a wedding in June or something like that it's January. You have six months, about six months. We need to get to ABC, right. When you are an athlete, right? So I don't know. Roland Garros is on the way like six, seven months from now, and you know you're just postpartum. You're doing your postpartum recovery now and then you have three months to really get match fit. You need to plan that out. That has to have a time-based goal. Anything else, who cares? I want to be a bit fitter, a bit healthier. Okay, when do you want to achieve that by? Well, be a bit better next month and a bit better again the month after that, and a bit better again the month after that.
Peter:Most vague goals don't need specific uh timelines. They just don't. So it's completely irrelevant and I know a lot of people will be starting with, yeah, but that's because you don't have a specific goal. But, like I already said, most people don't have actually have specific goals. Goal specificity is something that we the personal trainers and the coaches and all that ask for to help get you, to make it easier for us to guide you in the right direction and to make every step of the process after that easier for us and for in a business, for HR to be able to give you an easier performance review. That is fundamentally what it's for For anything else. For most people it is. You just don't need to be that specific.
Peter:Being a bit better, it's fine. Do be a bit better is fine. Be a bit better tomorrow than you were today. That's not specific enough. Yes, it is. Be a bit better tomorrow than I was today.
Peter:How do we measure that? Really, don't worry about it, don't worry too much about that. Is it sustainable? Yes, sure it is. You'll be a bit better, right? Is it relevant? Yeah, you improve on the things that you want to improve on. But you know, if you work a little bit on everything, you'll be a bit better than you were yesterday. If I work a little bit on myself, right, every day, doesn't matter what I do, I'll be better than I was yesterday. Doesn't matter what I do. It really isn't. If my goal is to be a bit better, be a bit fitter, be a bit healthier, be a bit kinder, be a bit more blah, blah, blah, then then be a better podcast host. I'll put not be something? Um, right, then, as long as I work on something, I'll be a bit better. And by the end of a certain time period as I say a year, because it's usually over the course of a year right, I'll be a lot better than I was at the start of the year, and that is completely and utterly fine for 90% of people. 90% of people would absolutely be crushing it if they were just a bit better at the end of the year.
Peter:How often do you see someone that is in their 40s? Right? You hear this a lot people with perimenopause people, women and guys who are middle-aged guys. All of a sudden yeah, all of a sudden, I woke up fat, right, I woke up with a bit of a belly and now I have a year to lose it. Dude, if you're from the age of 30, you're from the age of 30, you're a little bit better every day, then by the time you're 40, you're not going to have that bit of belly fat.
Peter:If you're 40 and you have a bit of belly fat instead of, and you say you want to lose 6 kg right, if you say I have to lose it by the end of the year, then, like most people, you'll likely fail, because now you put pressure on it, you put a timescale on it and all that sort of stuff, whereas if you work on yourself a little bit, you exercise a little bit more than you're doing, you eat a little bit better than you're doing, you work on your sleep a little bit and you make sure that one of the steps you take this month is, I don't know, go to bed a little bit earlier. You manage your stress a bit better, which can trigger overeating and all that sort of stuff. You need to look into that stuff a little bit yourself. Then, by the time so say you're 40, now you want to lose 6. By the time you're 45, you will be lighter. You will be lighter that 6 kg will be long gone and you're ahead of everybody who every year says I want to lose 6 kg. And You're ahead of everybody who every year says I want to do 6kg and the following year is 7kg and the year after that is 8kg.
Peter:And it's not that those goals are not right, that losing 6kg. The problem isn't that it's not specific enough. The problem isn't that it's not measurable. The problem isn't that it's not attainable. All that stuff is attainable. It's just it doesn't work for most people because that is just not where they are.
Peter:Being a little bit better, doing a little bit more. That is all you really need to do, and that can be as vague as you want in my humble opinion. So let the emails flow in from people telling me I'm wrong. And again, this is for general population. I'm not talking about athletes and people with specific goals and all that type of stuff that have specific deadlines to meet. I just find that for most people, being vague in your goals actually is completely fine, as long as you kind of know which direction you want to head in and then, in an ideal world, you find some way to measure your progress, and this can be as vague as you want and that can be an outside sounding board. You don't have to do much for that yourself at all. That's half an hour already. Jesus Pete, that's a lot of yucking, very quick one.
Peter:Don't buy high protein yogurt stuff I was talking for a little the other day because I'm cheap. That's why I shop, because I'm poor and cheap. Please subscribe um, the, the and it's all high protein week. Really, I spoke about this before. You do not need most people do not need one gram of protein per pound of body weight. If you weigh 160 pounds, you don't need 160 grams of protein. It's ridiculous. It's based on, as I've said before, a study, and then those numbers have been inflated. The study is fine, the study is sound, but the study is for active people, not sedentary people, not the general population, and then they add a 25 percent in because they, because gym bros are stupid and they can't go from 0.8 grams per kilogram to one gram because they can't do the calculations for a 60 kilogram person. That is fundamentally what is.
Peter:How much is a 60 kilogram person? It's 120 pounds, right? British pounds, because this is a thing as well. British and American pounds, or European and American pounds are pounds, right? British pounds, because this is a thing as well. British and American pounds, or European and American pounds are different, right? 2.2 pounds in a kilo or two pounds in a kilo? There's a big difference, right? So if you then go by pound, the British person's 160 pounds, the European, which is, say, a 50 kg person. To make it really straightforward, 50 kg person is a hundred pounds in europe. It's 110 in the uk. Does the british person then need 10 grams more? No, it's nonsense, it's based on nothing. You need to do that 0.8 calculation and you need to do it for proper metric pounds anyways. That is. That is even then it's just as active. These figures are all made easy air quotes for you, so they can pull it out of their ass and tell you what to focus on when you really don't need that much, right? So it's one of my favorite questions to ask people online when they say you need one gram per pound oh, is that British pounds? Is that European pounds? And watch the silence descend. And there's a big difference, because that's 10%. And, like I said from the study, they already inflated it by 25% because it was 0.6 to 0.8 or 0.7 to 0.8.
Peter:I can't remember top of my head. Anyways, stop buying the high protein stuff. You don't need to spend your money on that sort of high protein yogurt. Really, if you want to hit the protein target, that's fine, just eat it. And with normal food, most people get enough protein in their diet because most people over consume calories. Right, that's the thing. Most people over consume calories. Right, that's the thing. Most people over consume calories and therefore they already get enough protein. The problem is all the other stuff around it. Um, anyways, that's me done for another week.
Peter:I have a ton of interviews coming up. People, uh, three this week that that I know of top of my head. We're talking, uh, adoption with. Um, talking adoption with who is it? Io, io Haynes, which is a fascinating one. We're talking about the physical effects of adoption. Then Dr Nigel Breyer and I are doing an interview on what is that about?
Peter:Urinary incontinence? Oh yes, that's what is that about. Urinary incontinence? Oh yes, that's what that's about, urinary incontinence, and that's on the back of that, that jude supplement sort of thing. So we're tying into that a little bit and then we're doing eating disorder in kids with Jessica Sednik, dr Jessica Sednik, and we're talking eating disorder in children and all that type of stuff. So that is your next, if I'm really quick, if I'm really really quick, that'll be your next three weeks. Depends on how fast I am with the editing. Anyways, peterhealthypostnatalbodycom, if you have any questions or again, send us a text and all that type of stuff. You take care of yourself. Have a tremendous week. You take care of yourself. Have a tremendous week and, you know, just be better than you were yesterday, right, cheers, bye. Now I'm dirty jeans and a four by four Cruisin' down to your front door. I'm the closest pack and the whiskey. You need Some dive bar right up the street.
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