Kyle Cherry: All right. So ⁓ we'll get things rolling today. We're going to talk about picking a specific Well, doing Team ⁓ And although this is kind of targeted specifically to the crew doing our online programming with Team ⁓ this will apply in general to hey, how do you take your kind of your basic year what you're doing 80, 90 percent of the time program ⁓ and vary it slightly if there's a specific goal you have in mind for a specific season. So Peter, what was the last time you ⁓ worked towards something real specific. Peter: don't know who to me about this, but I remember as a young up and coming strength coach probably in my 20s, there was this ⁓ man that was in his mid ⁓ ⁓ was talking about trying to jump his age for as long as possible. And I was like, I vertical jump. I think that's cool. That gives me a purpose. That gives me something. So I've been relatively a good jumper, depending on how you measure it. But we're using a Vertec here just to be clear. so every year for my birthday, would just, okay, if I'm 28, can I touch 28? Yes. Okay, I'm 30. Can I touch it? Yes. And then when I got to 31, 32, all of sudden I was like, oh man, like, I don't know if I'm gonna hit it today. So then at that point I was like, I gotta start trading for this sucker. My birthday is right around Christmas. gives me kind of ramp up. It's kind of fun with this new year type thing. And so I did a little bit of training here and up till 36, that was the last time I was able to touch that. And 35, I touched 35, too. I did like a two, three month ramp up. And it was like brutal trying to get everything to align perfectly. And then this is free kits, which is one reason I could have some more fun with this. So clear on that. so, yeah, 36, it was like. Kyle Cherry: Yeah. Peter: I was diving into the research, looking at some various things on how can I really potentially this jump. What is my programming look? What does my testing day look like? How much caffeine am I gonna adjust? How much body weight do I wanna be? I had some fun, to say the least, and I was barely able to hit it. I went for it and hit 37. I think inside I already knew I couldn't do it, so I didn't give myself a great chance. I think I jumped 34 my 37th year. Kyle Cherry: Love it, love it. Peter: But I'll be clear to you, my highest vertical jump ever was bobsledding days and I had jumped 36. So I'd only touched 36 twice in my life. And so they were about 10 years apart. Kyle. Kyle Cherry: sweet. Yeah. Okay. I love it. And is that window still open? Any chance for if we're jumping in the high 40s this year or no? ⁓ Peter: Yeah, no for sure. I was thinking if I ⁓ to Mount Everest so I could have very little gravity and then I can just change the parameters there and maybe even put a little trampoline underneath my feet, ⁓ might have a chance. Kyle, ⁓ thing thrown at you. Kyle Cherry: True. That would be, peaking on a peak. like it. Yeah. I was able to do that same mission of vertical jumping my age until 27. So yeah, much less impressive. Nine less years and nine less inches. All right. For me, I'll go to a different, you know. ⁓ Peter: Alright. You still got time, Kyle Cherry: training skill and I am naturally kind of a good runner. It's not my favorite thing. I prefer to be more of a strength and power athlete. I like training those skills. I think there's more nuance to it. think a higher carry over to other skills like we've talked about. But because I think I put so much time towards strength training and but then just at least keeping a base of staying fit every so often. I like to just kind of peak my mile time, which is just I think it's the most important thing, but it's just there's some pride to back to back to be in the the kid and PE finishing first in the class. And I was like this still hey, I want to make sure I can still run a sub six Peter: Heck yeah. Kyle Cherry: So, kind of if I just get out of bed and do it any time of year, I can usually run sub 630. But then like once a year, I'll just hit a couple hard intervals and kind of ramp up for month or so, just touch that sub six minute mile and say, okay, boom, you can still check that box. So maybe that'll be my version of yours of how long in life can I run a sub six minute mile every year. Peter: Nice. Hey, I think that's awesome. That would be awesome to do that. What's your best ever time? Kyle Cherry: best ever was actually you I would have I felt like I was in the best ever shape back in like high school basketball days and there's running us a ton and but it actually was in college in a pair of basketball shoes against someone else who was a former cross country athlete betting that they could beat me and we bet a waffle at the dining hall on it and I ran a 537 in basketball shoes weighing weighing 210 and that one I only had a little bit of practice before so maybe I can maybe I can get back to that little bit of practice but yeah Peter: Wow. Wow. That's impressive. When did the cross-cutter guy run? Kyle Cherry: actually. She ran, still sub-six, I'm pretty sure. But was, ⁓ she ⁓ you ⁓ if like, had a way to... Peter: Okay. Kyle Cherry: factor height into the equation she was much more impressive I she was like 5'2 you know so the stride length was a little bit different but she just saw me as this large I was like even 10 pounds heavier at the time she just saw me as this large oaf like there's no way you can run faster mile than me I was like you'd be surprised I'm not bad at it so I got my waffle I mean like every other waffle I had a lot of waffles that year that was a good dining hall so yeah but that one I didn't have to pay for so even better yeah Peter: ⁓ well. How did that waffle taste? ⁓ that's awesome. That's awesome. Kyle Cherry: All right, let's transition this to how going to this to the rest of you. So we get this all the time people who are either training with us in person, of course, if we're one on one, we can customize their program to whatever. ⁓ But for people who are doing our classes or for people who are training online with us in Team Thrive, OK, hey, this is great. I'm feeling so much better. I'm feeling so much stronger. I'm feeling so much fitter. Hey, but I do want to work on this one specific thing. ⁓ How should I go about doing that? So let's get into that. objectives for the day, ⁓ the rationale behind the programming in Team Thrive specifically, in our online programming team, and explain how you could adjust to work towards your specific goal. So big of the day, you can't progress ⁓ So if you're ⁓ willy-nilly changing your all the time, it's going to be impossible to do anything. ⁓ Structure equals freedom. that's kind of the big theme of the day. If we have a structure in place that kind of covers all your bases, ⁓ well now that you the Peter: You Kyle Cherry: freedom to apply your fitness any way you want and kind of add little tweaks to that structure but keeping the structure is still the main theme. Peter: I going say as a coach what I love is having that structure where we can have that and the main reason being I think is because clients get so bought in and they're so excited to achieve whatever this is and I said it generally feeds into so many other things that people never thought were possible. Kyle Cherry: I just love showing people, the body will adapt to the demands you put on it. And so when we get later to where they build a good foundation and our check-in's gonna be, hey, what do you wanna do now? We can kinda do anything. You wanna do this? We'll do this. You wanna do this? We'll do this. ⁓ it's that easy. It's not easy. Of course, there's gonna be some hard work you gotta put in, but just change the parameters and apply your effort in that direction. Peter: It's so freeing, so freeing, I love it. Kyle Cherry: ⁓ team thrive specifically ⁓ do we program full body or a split routine? Or maybe you'd be doing upper body day lower body another or ⁓ chest one day and arms another day We go to full body sessions and team thriving for almost all of our in-person too Which would you know include a movement something where you're moving fast ⁓ core training a squat or lunge pattern a hinge a pushing pattern and a pulling pattern. That's the framework, right? This fits better with the schedule and consistency of the busy professional. This is far and away the biggest reason. People have busy lives that sometimes the workouts need to shift around a little bit or hey, you miss, you're planning on three sessions but you missed that last one. When we train full body, we're still gonna hit all these things every week with good frequency, right? If we are training three days and one of them is a leg day and we missed that leg day, well, now we didn't train legs for two weeks, right? So this is far and away the main reason why we do this. Some other benefits are more mobility and kind of allow us for more recovery. If I'm moving through these full ranges all the time, that's maybe better than only touching the end ranges of my shoulders or end ranges of my hips or ankles once a week. Especially if I have a more sedentary desk job lifestyle. There's recovery benefits to not annihilating one part of your body once a week. And there's also potentially some hypertrophy and strength benefits to the higher frequency of training. You know, if I did 15 sets of legs in a week, but I do them all on one day, well the last few sets studies show you might not be able to put enough stimulus on your body because you're just too tired, you know, but if we have, you know, five sets on Monday, five sets on Wednesday, five sets on Friday, well the quality of those sets overall is higher and that might have a positive effect over time. Peter: I think this is even more true as you age. That's something I've noticed a lot too, is just touching these things more frequently, my body feels better, I'm able to maintain things better, versus I just get blasted. And a lot of times when I'm feeling that blasted, I don't wanna do my next workout, regardless if it's my favorite day, because I'm just tired. Kyle Cherry: Yep. Yep. So can split routines work? Yes. they work better than full body for most people? No. So that's why we're going with full body training in team thrive. And what does kind of a week tend to look like? So we're going to start every day with the warmup. We're going to then move into a power and core section. We're hit a little stability work and hit our explosive work. That's almost kind like the end of the warmup transitioning you to the main course of the session. I like to say, ⁓ then we'll do two lower body and two upper body strength patterns each day. You know, some sort of squat motion, some sort of hinge motion for the lower body, ⁓ sort of push motion, some sort of pull motion for the upper body. ⁓ then kind of that dessert to end these days is, again, once a week we'll get some high intensity conditioning, know, kind of challenge the body in that way, and then usually the other days we'll get a little extra upper body volume, just because the upper body can tend to tolerate a little bit more volume in the week than the lower body, and people want big and triceps too, and that's totally fine, and volume is the main driver for that, ⁓ right? that's kind of the outline, and of course, you in the team we are plugging in the exact exercises, the exact sets, the exact reps, you know, varying and progressing that program ⁓ over ⁓ right? So what are the benefits of that structure? This makes progression possible, right? If the workout was different every single day or there was no structure, it's impossible to make progress if you have nothing to build off of from the previous week. This also reduces the risk of injury. You don't just walk into a workout and say, oh, hey, today we're going to do 200 deadlifts and you haven't deadlifted in two weeks. Hey, that is a very unaccustomed stimulus that's going to put you at a higher risk of injury. I've been there before when I was not in charge of the programming for what I was doing. And then strength is the tide that lifts all Peter: You Kyle Cherry: So just making sure that we stay strong year-round you're gonna be operating from a higher baseline of quality movement All your conditioning tasks are gonna be easier to you. So when you are trying to ramp up a specific thing Hey, I'm already in a pretty good position to begin with most importantly we want to cover in training what you won't do outside of the gym, right? So there's ways to sneak in mobility There's ways to sneak in activity kind of in other ways ⁓ You're going to ⁓ do proper thorough progressive strength training and you're probably not gonna get your heart rate up really high if we don't do it in your structure training. So that's why we do that here and then again go have a lifestyle that that kind of checks the other boxes for you. Peter: I love it, yeah, go out, have fun, get in nature. yeah, ⁓ can you control? What can you do consistently and then let life. Kyle Cherry: Love it. So now, boom, okay, that works for me 80, 90 % of the time. I just, I've got a busy life, my thoughts are elsewhere, I got kids, I got a busy job, I want the most efficient approach possible. Boom, that's who we're programming for. Hey, but there might be specific times you're like, hey, I want to work specifically on this, or I'm, I feel like I'm lagging on this. Can I, how can I ramp that up? Right? So let's talk about that. The main concept again is keep the structure, but ramp up your focus. Don't throw some of those, you know, key things out the window as you kind of pour all your efforts into one, one, thing, keep that structure, ramp up your focus. We're going to talk about three examples questions we get a lot from people in the team. One, a specific strength pattern. ⁓ Two, building muscle mass in one body part specifically. ⁓ I want bigger arms. ⁓ I want bigger chest. ⁓ I want bigger glutes. ⁓ And three, ⁓ building an event. So this is ⁓ often endurance-based event, or something along those lines. ⁓ So ⁓ let's dive into it. Let's talk about improving a specific strength pattern. When's the last time you tried to work on a specific strength pattern Peter? Do you have a client working towards picking something right now? Peter: ⁓ man. Well, yeah, one of my, there's almost always somebody doing something like that based upon. that people have that's something that ⁓ really strive for as people get rolling is why are we here? What are we doing this? What are you willing to give me ⁓ I will give you this in return ⁓ have one ⁓ gym in on this 60s ⁓ ⁓ wanted to peak in his squat strength He's got some volleyball tournaments coming up in a couple weeks ⁓ excuse me a couple months So I want to have this really good foundation ⁓ and we did it similar last year ⁓ this year He did ⁓ his 60s he did over 1.6 body weight ⁓ you know about 0.5 meters per second on barbell speeds Kyle Cherry: ⁓ let's go! Peter: So it was really good and clean because I told him that's our cutoff. Why? Anything below that we could grind, we can get into bad positions. If he could do that, I would go as heavy as he wanted to because I knew he could probably do one or two more reps if he grinded them. But I was, I was pumped to say the least. I might've been more happy than he was. I don't know, but it was fun. It's just, like I said, I just love the focus. Just like what you had mentioned when people have a very specific goal. Kyle Cherry: You Yeah, cool. Well, give him my best. That's fantastic. ⁓ when looking to improve a specific strength pattern, let's dig into the pros and cons of exercise variation. That's going to be kind of a key tenet here, right? ⁓ So we've talked a lot about, we want structure so that we can progress and build on things. Constant variation makes that almost impossible, right? Now, why do we use variation sometimes? To keep things interesting and fun, because again, we're trying to do this for forever. So if your routine is the exact same for years, and while you might just get a little bored and stop putting the right intent into it, ⁓ it can be a helpful way to kind of force a little bit of a deload for people. So say we've been doing the same pattern for ⁓ three you're building up, you're getting stronger, and your progress is going to start to slow down. That's just how things happen over time. There's a bigger return on your investment early. ⁓ And people can kind of force progression. ⁓ piss that I'm not progressing 10 pounds again this week. So I just throw on the bar and see what happens and it can get a little dicey. Right. So sometimes just changing up the exercise variation can be a helpful way to give you like a new thing to work on. Okay. Hey, we built up your front squat to this level. Okay. Now let's work on your back squat. Now let's work on your deadlift and kind of have a different primary focus. So when we're programming for a team, like Team Thrive, we will usually in the year kind of do two different strength peaks where we pick like one lower body pattern and one upper body pattern and maybe, you know, keep those main patterns the same for a few months and Peter: Hmm. Kyle Cherry: kind of build to a little strength peak. then we'll mix it up, right? Just to kind of allow for a little variation, keep it fun, keep it interesting, and again, kind of almost force a natural deload as you get really good at the next pattern. not muscle confusion. That's not a thing. ⁓ muscle ⁓ not have its own brain. We're still putting load on the tissue. ⁓ is your own brain that we are kind of working here a little bit, and just the own human tendency to try to push too hard for too long. That being ⁓ if you're is peak strength on something? Every movement is its own skill and that skill takes practice, right? So if I'm trying to get really good at bench pressing or back squatting or deadlifting or a Turkish getup or whatever it is, whatever thing it is, they're all their own skill and you can't replace practice. Yes, stronger legs from front squatting will have some carry over to my back squat. But if I really want to peak my back squat, I need to practice the back squat. Right. So if you have a specific pattern that you love, my favorite tweak that I'll recommend to people is keep your variation of choice in the program even if I move on right and you're not going to be willy nilly about how you do that you're going to keep the movement pattern the same you know for example you could keep barbell bench pressing even if hey maybe we finish a three month barbell bench press peak and I switch the main horizontal press to a 30 degree inclined to dumbbell press. Hey if you really want to peak your bench press and you think one more month or two more months would be beneficial for you to do that feel free to keep bench pressing you know and to kind of swap out you know the dumbbell press for a barbell press it's still a press you're still hitting the same. movement pattern, muscle group, but you get to continue working on your specific skill. Any thoughts on that Peter? Peter: I'm gonna say some of my favorite examples when people, we talk about this too, is you look at gymnasts. They're doing a lot of body weight stuff, but there's so much skill there and they need those repetitions. They need that almost daily practice for some different movements. Or if you're learning something new, we're gonna rep it, rep it, rep it, so your body becomes more more comfortable with it. then as your body's able to, to peak, there's a lot more in the tank. You know, I was just talking with a guy regarding a little bit weightlifting and I was like, if you want to get good at these, you need to do these all the time. You have to say no to something else so you can say yes to this. And if that's no longer your, your top goal, that's fine. Let's change. But if you really want to get it better at this practice, practice, practice. ⁓ there's just something to be said about that. And there's so many variations of that. Some of these lifts, you know, whether you're in gymnastics, weightlifting, whatever it might be, Kyle Cherry: Yeah. Peter: but we want our bodies to get very, very good at the skill. Kyle Cherry: Cool. Yeah. And probably what happens most often in the team is squatting, like different squat variations. Some just suit different body types better depending on how long your torso is and how long your femurs are and how good your ankle mobility is. So some people just love zircher squatting. That one just feels really good to them. Hey, no matter what I'm programming, a front squat or a back squat, you can always zircher squat. That can be your pattern. You can just keep working on that if that suits your body better. So that's a frequent one that that comes up. And again, it might be one squad or the other that suits that individual. Yeah. So for your peak strength, your big lift patterns, the main thing is just maybe keep that variation in the program, swapping out the pattern for the pattern of choice. Another of slightly different is improving your endurance on a pattern or improving something that's more of just a specific skill. For here, we just to really hit a higher frequency. That could help the peak strength as well, but specifically for things that are more of just a skill, ⁓ we really want that know, ⁓ what I recommend all time to people is, hey, I'm really sucking at rear foot elevated split squats or single leg hinges. Okay, let's work on your balance more. ⁓ And it's every night when you brush your teeth, stand on one leg. You're do that for a few minutes a day. It's gonna add up to be helpful over time. Another one we get questions on all the time is improving my pull-up. Hey, I'm kind of stuck in this, you know, three to five pull-up range I'm not quite at a pull-up yet Practice helps a lot. ⁓ let's go through a quick program here ⁓ to give you an example of someone who's ⁓ ⁓ pull-ups and they want to they want to see if they can get their their pull-up ⁓ know max reps higher in week one, you know, we might have them do pull-ups three days a week So say you're doing our three-day week team thrive program Hey, maybe after your warm-up you start with this no matter what is in the rest of the program and then you go on to the rest of the day. What you see here in the three parentheses would be kind day one, day two, day three, and then three, two, one, one means you do a set of three, a set of two, a set of one, a set of one, right? And then on day two, same thing, day three, a set of three, a set of two, a set of two, a set of one. And we'll just kind of keep clicking through that. I don't need to read the whole thing to you. If you like this, take a screenshot of it and you can execute this. what you'll see is your total volume is slightly increasing, but we never actually do more than four pull-ups in one set. until week four, day two, you know. And then after the four weeks of training, boom, test your max reps in week five. And all that practice is gonna be very helpful. again, we might not put that many program, that many pull-ups in ⁓ program for everybody, but that could be a great idea for you. ⁓ Peter: And one of these, when you're doing practice of a specific skill, try to make them as repeatable as possible. you can always have one or two reps in the tank every single set. ⁓ Don't ever go to failure when you're trying to. ⁓ peak from a strength perspective or we're doing a higher frequency. So, you know, you're setting up the same way you could, you can talk about maybe there'd be some variation in grip, but how we grip the bar, where we start from, what kind of hollow position we're using our torso. You know, these are all fundamental patterns that we need to do in order to do that. And then let's say I had somebody that was on this and they could do 10 pull-ups and then we'll go to 15. I still like to stick more with this structure, but we would use load on the body. So we can still, okay, what's our four to five RM you know, with a load and my goal is to get to 15 pull-ups and I can do 10 now. I've had very good success using something like this with those parameters there. And then when they let them go and their body weight, they're like, man, I could go for days. This is awesome. Kyle Cherry: I love it. I love it. All right, let's let's keep rolling So that's our first improving a specific strength skill mainly work more on that skill for do what if you want more muscle mass in one body part? drives strength. That's why we want to get better at the skill of that thing. Like we just talked about ⁓ drives hypertrophy. How many hard sets do I do ⁓ drives hypertrophy? So it's as simple as do extra sets where you want more muscle mass again We're gonna have always a ⁓ focused routine. We're gonna check all our boxes of push-pull squat hinge ⁓ And the workouts usually a little extra upper body volume at the end, but say you know you want more Well, don't skip the main patterns. Don't just throw out your leg work and start doing more bicep curls You know still hit your big rocks, but then from there you can start adding more volume in hey Maybe that means I do a few extra sets of bicep and curls at the end of my session Maybe on I do my Monday Wednesday Friday team thrive and on Saturday I just go and I do an extra six sets of curls and six sets of tricep pushdowns if you're consistent with that You will see change key part again being consistent, but it really is that simple hypertrophy training is you know dubbed as being idiot proof you know just do more volume it will it will work right and then you know what about hey can I target fat loss in one area and short answer is no so you can make a muscle grow by doing more sets to that muscle group and you know hitting your protein goals but fat loss happens generally in the body and you know the fat around your belly your love handles that's the last fat to go just with the kind of the makeup of those fat cells so your process is the same if I still I eat a lot of protein to keep my muscle mass and then I put myself in a caloric deficit to lose body fat. We've talked a lot about that in our more nutrition focused podcasts. So go there if you want to hear more about fat loss. Peter: And on those lines with kind of, I really want to get bigger glutes, let's say, whatever. Sometimes what we'll do is we're going to still hit everything, still hit the main patterns, but we might keep an extra rep or two in the tank because our body can only recover for so much. So if we are really trying to focus on one thing, we might back off a little bit, leave a little bit in a tank so that we can use those recovery capabilities for the area that we want to. blast a little bit more, like Kyle said, if we're doing six sets of bicep and tricep type stuff at the end, our ⁓ is still gonna be there, maybe our squat, instead of doing three sets of five with our six RM, maybe it's more of a seven or eight RM, so that way we have more of those capacity to do that. So we don't ⁓ strength, we don't lose what we have there, but we put more of it into that area that we wanna grow. Kyle Cherry: Yeah. And don't don't feel bad about this. lot of people are very humble about aesthetic goals. I've done a Sunday arm day before. I was was cruising along. I was getting pretty strong. I want bigger arms. I'm just going to do 10 sets of curls and 10 sets of tricep extensions on Sunday. And for three months, I got bigger arms. It wasn't rocket science. You know, just like if you want to do it, go ahead and do it. And again, usually once you kind of build up, then it's easier to maintain. might not have to do that much volume for forever. But going through like a three to six month window where you ramp up the volume somewhere be very helpful. And last kind of specific goal we'll talk about is Peter: Yep. Kyle Cherry: building towards an event. These are usually more endurance based, what we're going to be talking about today. know, building for a marathon or triathlon or a Spartan race or a big hiking trip. How do I train myself for that? You know, in addition to my Team Thrive programming. ⁓ ⁓ going to keep the minimal effective dose of strength. That is key. So at least keep two days a week of strength training. Even if you're used to three, you might have to back off a little bit just to fit the time in to train specifically for what it is you're trying to do. ⁓ don't let strength fall to zero. ⁓ is going to be critical for injury prevention. for just keeping that floor of strength up while you put a lot of time towards these endurance tasks and you're going to be operating from a higher base if you stay strong. then the other key concept is just an intelligent endurance progression ⁓ ⁓ they are kind of a higher impact activity. So a general rule of thumb is about a 10 % increase a week ⁓ your endurance volume and then you're your mileage if you're running or something along those lines. If a lower impact option you might be able to get away with more than that. but far and away the biggest issue we see is people just ramping up too fast. Think about the gym. Would you, you know, one day walk in, do two sets of lunges, next day go in, do four sets of lunges, next day go in, do eight sets of lunges, next day go in, do a 16th. No, you wouldn't do that. in that setting, kind of obvious that that progression would be too rapid, but people all the time, you know, hop off the couch, haven't ran in a long time and bust out a six mile run and then wonder why they start running into different overuse injuries. ⁓ Yeah. Peter: So true, I can't overemphasize that enough. And most people just start earlier. That'll solve a lot of this. You don't feel so pressed for time. Kyle Cherry: Yeah. And if the event you're doing is a shorter distance, then you might not need to have too much of rampant. It all depends on what you're trying to do. We just had a client who did a I think it was just a 5K Spartan, but he finished third in his age group out of 400 people. And he had only ran kind of a handful of times in the weeks leading up to it because he was only needed to be able to run three miles. So that was not a crazy amount of volume that he needed to get to. His strength had him in a position where he just, hey, work a little more than that for a little bit. But he crushed the event. If you're ramping up for a marathon. Yeah. Well, then again, you're to need to be a lot smarter about that. But the team has been fantastic for many endurance athletes to keep their strength structure in place while they ramp up for these events. We've had many, many people have a lot of success with that, which has been really, really cool to see. Peter: Can't wait for more. Kyle Cherry: can't wait for more. So ⁓ in summary, just to wrap it all up, ⁓ equals Don't throw structure to the wind when you to work on something specific. Keep that base that will allow you to do whatever you want with much greater ease when you already have this high floor ⁓ of all these different skills. If you want to improve strength, is a skill, ⁓ practice thing more. If you want to ⁓ increase muscle mass, volume drives hypertrophy, ⁓ more hard sets on that muscle group and if you want to train for big events stay healthy, keep your strength training, minimal effective dose and progress slowly. Those are your big concepts of the day. Any final thoughts Peter? Peter: for me is just, again, build that foundation so you have options. Once it's there, once you're consistent, man, sky's the limit. There's so many things that can be there, and it's so helpful to have goals and things to push towards. So build that foundation while you're out and about, talking, reading, so that way when something comes up, you're like, ooh, that's it. That's what I've always wanted to do. Let's do this. Kyle Cherry: Yep. Boom. And then again, you're going to do that a whole lot easier than somebody who's starting from zero. And then boom, finish that. And what's the next thing? Same thing. Keep the floor high. Have fun chasing these little peaks. Cool. all we got for you. ⁓ Peter: Amen. Alright, make it a great day.