Episode 61: Myth or Fact? Fitness Edition #3

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Episode Description

In this episode of The Up-Beet Dietitians podcast, Emily and Hannah bring back their popular mini series: myth or fact? fitness edition! They took all of your responses from their recent Instagram polls of fitness myths you might have heard and chatted about if they’re true. Be sure to tune in! If you haven’t already, be sure to listen to the other two fitness myth or fact episodes as well.

Participant #1:
I'm Emily. And I'm Hannah. We are best friends and dietitians. We have a goal of challenging nutrition, misinformation and fitness trends with an evidence-based approach. Each episode we will dish up our thoughts about the latest facts on a popular health related topic. We're the Up-beet Dietitians.
Participant #1:
Hello everybody. Welcome back to another episode of the Upbeat Dieticians podcast. Hello everyone. We are excited to share this episode with you today. It is part three of our Fitness Myth or Facts series. So we know that the past you have been very popular. And if you've not already listened to the first one in season two, we're going to link it. I think it's episode 20 and then the second one with Damien and Brendan in season three, episode 35. So you don't really need to listen to them in order to listen to any of them. But if you'd like to hear the other fitness myths, we already kind of debunked go check those out. But we have a full new round of fitness that's tough go over. So without further ado, let's get into it. The first one or the first fitness myth we're going to chat about is I guess before we get into it, we also asked you guys for your feedback. Yeah, these are your guys' myths that you had heard. So we wanted to answer questions that you had or like address you might have heard. So if you have not already, definitely shameless plug or follow our Instagram. So when we do ask for feedback, you can answer the questions and pulls on our stories or you also can just comment on Instagram posts or message us. We typically check those as well. But polls are always fun and fun to participate in. Yes. So you guys gave us these questions today, at least most of them. So let's get into the first one. So the first myth is about that 10,000 steps a day. And that myth came from a user question or a follower question. This is a common step goal with people who use Apple Watches, fitbits similar fitness trackers. And this is just a really arbitrary number. It's not something that you have to hit to be healthy or fit. It's actually more of a marketing tactic than a scientifically based recommendation. When researching, we have found that this 100 steps a day target or goal seems to have come from a trade name Pedometer, sold in ‘65 in Japan. And this device was called something I'm going to mispronounce, it was called Monopoly, which translates to 10,000 step meter. And this is a marketing tool for the device. And it's like seemed to suck as fitness trackers have kind of progressed. Yeah. So once again, another kind of origin story that didn't really come from a lot of like scientifically based research. It's more of another marketing tool that has just stuck around. So there are about 2000 steps in a mile. The average person's stride is about 2.1 to 2.5ft. So it comes out to about 5 miles a day. You don't really need to walk like, 5 miles a day. There are other kinds of parameters of physical activity when it comes to other daily sources of physical activity, like stairs and lifting things in your house, or actually just like more formal exercise. The CDC and WHO recommendations kind of compile that. The professional weekly fiscal activity recommendation comes out to 150 minutes a week, about two and a half hours of moderate intensity physical activity, or 75 minutes a week of vigorous aerobic activity. So if you were to divide that by seven I'm not really in the mood to do math right now, which shows how I'm doing. You like math? Who are you? I know, not doing well. Okay. But that would not come out to 10,000 steps if you were to walk 5 miles every day. I think my mom and I are pretty speedy walkers, and we can walk in about, I think 75 to 90 minutes, depending on the day. So that would be over the recommended amount you need weekly. It'd be a little bit excessive. 90 minutes. For how many miles do you walk? I can't do that either. Go ahead. I was just going to say the fastest. Mile per hour or mile per minute. No, minute per mile. Minute per mile. I don't know what conversion I'm trying to say, but we were the fastest we've ever walked was like, 15:30. Oh, shoot. We are like hustling. Mine is like 18:19. Just like, casually. But if I have been, it's way slower because he wants to sniff and pee on everything. Or if Emily is walking him, it's like a five minute mile. Because it's like a sprint. It is not a walking. Emily came to visit me and she thought it would be a great idea to take Fin on a run, which I agreed with. That would be a great idea because Finn loves to go out and just be outside. I did not really warn her that I don't run. So if you're running with Ben, he thinks because you're, like, in danger and you're full of sprinting. Yeah, he didn't know that it was going to be a long run. Short sprint. Yeah, it was like, I have not run that fast since high school. Like high school sprinting track. The fastest I went was a 400 meters. No, we did that for over 2 miles of this full force picturing it knowing Finn and how psycho he is. Yeah, just picture it. And he also just smell everything. So it's like a sprint and stopping. Oh, my gosh. They came back because I was just cooking breakfast at home, just like, living my best life. My dog and my bestie were just out together. They came back, but Emily was like, drenched in sweat. Sweaty. I think I was covered in, like, an inch of sweat. Also Midwest. Like mid July. So it was just like that was amazing. Yeah. I will probably not run with him next time I come visit. No. I might go on a casual walk. The three of us can go on a just family fun time walk. Yeah. I was not prepared maybe that would fall into that 75 minutes of vigorous aerobic activity, which I always talk about with vigorous activity, you don't have to do vigorous activity all the time. Oh no. It can even be more harmful and more stressful on the body to only do vigorous, like, don't do like six hit workouts a week. That's just not going to be great for your body. It's too stressful. It's good to have some high intensity, like high heart rate stuff, but most of the time we can do just fine. Doing mainly vigorous and low intensity or doing just moderate and low vigorous intensity. Yeah, low intensity goes a long way. Yes. And I feel like it doesn't get as much love as it deserves. Yeah. Okay, to kind of finalize our thoughts on this 10k step a day goal, rather than having that as your goal, which it may be a good goal for you, but if it's not, set goals that are good for you. So like, if you're someone who is currently pretty sedentary, setting a goal of ten cases a day likely to be too extreme, too taxing on the body, it could lead to injury, it's just not going to be a good goal for you. So set even small goals that you can reassess like a week or two so you have a goal for that first week to hit 1000 steps and that goes pretty well. Then you can do two K. And even note too that it doesn't have to always be intentional exercise, like just trying to stand at your desk if you can. If you usually sit most of the day parking further away at the grocery store, playing with your dog and the kids. Like, all these little activities are going to count as activities that are going to be good for your health. Yeah. We're all about movement that you enjoy because we don't want you to do something that you resent in our misery because that's not going to be great. And last thing to know, I don't know if you mention this, but fitness trackers are not all that accurate. I think we actually did a test of this in our undergraduate class, one of our health and kinesiology classes. They compared like an Apple Watch to, I think, a Garmin to a fitbit and the results were wildly different. And then also, I know this is going to hit close with a lot of people, but it's okay to not hit those premade fitness goals the fitness tracker gave you, like hitting the step goal or closing your rings. One, the calorie tracking on fitness trackers is not that accurate. And also I will note from someone who utilizes one solely for exercise, the other rings aren't always that accurate as well, like the exercise ring and whatnot. So it's okay if you don't close your rings every single day. More should be there for like general motivation, but you don't need to hit that exactly. Like if you got outside or you did some type of movement that works for you, that's all you can ask for. That's really good. And being stressed about not closing your rings is worse for your health, but not closing your rings. Yeah. Okay, let's go on to the next question. This one also came from a lovely follower. So this goal or this question is can you have a goal to build muscle as an intuitive eater? So I think this question came, I think it's a great question. I think it came because Emily and I always talk so much about how with intuitive eating, the goal is to not use it as a way to manipulate your body shape and size. But we do know that having a higher ratio of more muscle mass versus adopt tissue can be help promoting so tricky balance here. I think it's all about like the why, like why do you want that to be a goal for yourself and kind of how you go about it as well. But yes, you can generally have a goal to build muscle as an intuitive eater. So with this you may have to incorporate some more practical hunger techniques perhaps around your workouts to make sure you're properly fueling getting the carbs and proteins that you need. Specifically, you may also have to apply gentle nutrition a little bit more, at least more diligently to make sure that you are consuming adequate protein because that protein is going to be a big piece of building muscle. But this is going to be just a guideline. Don't let it be a rule where you have to hit X number of grams a day and get it right after your workout. If you don't have it after your workout, then it's like end of the world. So your total daily protein intake is going to matter a lot more than that protein timing. And also with building muscle, oftentimes we think of intense weight lifting and maxing out in PR, there should be also a joy, especially that fun component like principle number eight or nine.
Participant #1:
There are no thoughts occurring in my brain today, so I could be whipping this out of nowhere but enjoying our movements. So not only incorporating if you do have that muscle building muscle goal, incorporating some type of strength training, whether it's also weight lifting along with more potentially like body weight lifting, that's also a form that will help with strength training or a little bit more work with resistance bands. It doesn't need to be the stereotypical. You go into your squats and you do your deadlifts and you do your bench press and then those are your three. And I have not lifted away in a long time. So I don't know if those are the big three anymore. They are the big three. They've changed. Those aren't going anywhere. Those are the big three yet. But it doesn't have to be so structured. Like you might kind of perceive weightlifting and also it's so important to allow rest days. Rest days are when your muscle helps grow like you and kind of build upon itself. You cannot continue to beat up your body day in, day out. No rest days, you're going to over exhaust your body and put into a really high state of stress, which is we do not want to cause any stress issues. Stress, in my opinion, not that I really put that much thought into it, once again, not lots of thoughts occurring right now. Stop behind those eyes. No. In my opinion, stress is one of the worst things to occur to your body. Whether it's like physical stress, mental stress, emotional stress, they all affect so much. I think one of the biggest factors that affect any type of goal in life, whether it's health related, whether it's mental health related, whatever it is, stress is accurate. Yeah, a lot. For those rest days, we're going to have a great episode coming up with a personal trainer friend of ours talking about like if you do need to be specifically focusing on what's called strength or hypertrophy with weightlifting. So like building muscle versus strength and who actually needs to worry about that because most of us, if we're just trying to recreationally trying to just be healthier, like even casually build muscle, which it's up to you. I probably shouldn't say casually build muscle because it is hard to build muscle. It takes a lot of consistency and adequate protein. But most of us don't need to be worrying about exactly how many sets and reps and grams of protein, which again, Elias, our friend personal trainer, coming up, will explain a lot better. But I guess the basic hit home there, which is actually a great segue into our next myth we want to debunk. So our next myth is that or more of a question, I suppose the question that we got from you guys is do you have to lift weights? And of course the answer is no, you don't have to do anything. Like, we're not your mom saying you have to do this and that. But we do want to mention all the different benefits of weight lifting because there are a lot in I do encourage it for a lot of people. So again, if it's not joyful, maybe it's not going to be a good fit for you. But we also want to know there are many different variations of weightlifting, too, that you might find joy in. But first of all, first off, some of the benefits include, of course, increased strength, which can translate into being able to do daily tasks easier, like carrying the kids around or carrying groceries, which is like the worst thing ever. I hate carrying groceries in. It can also help to improve bone strength, which is really great for females, especially as we get older and have an increased risk of losing bone mass. So that's a really big benefit there. It can also help to build muscle, which can increase your metabolic rate. So the more muscle that we have on our body, the more calories we burn, even at rest, which is a really big difference between cardio and weight lifting. Cardio is only going to burn calories at the given time, which is still great. Cardio is still a great form of exercise. But the big benefit of weight lifting is that you'll be able to, over time, build up muscle mass and burn more calories even at rest. Yeah, muscle is great. We want to maintain our muscle mass. Some other benefits of lifting weights is reducing our risk of injury. This not only improves our strength, but also balance is a huge component that I feel like it's neglected a lot in the fitness industry, or at least in the fitness industry I've seen online. Not a lot of people talk about balance, range of motion is huge. And then mobility. Those are all key components. I think who was it? I think it was Damie and talked about how you age. Like your fitness goals change. Maybe that was Damien. That was Steve. No, that was Steve. Okay, I'm sorry. We have so many trainer friends. There's so many of them. Steve made a really great point. And I feel like when we think weightlifting, we think strength, we don't really think about balance, range of motion, mobility, we lifting is really great for all of these and kind of different exercises will help with these different components, but really great to kind of knock all those components out because you don't want to have poor balance at the age of 30. I don't know. I'm thinking extremism. Like, what if you're walking on a thin bridge? Not that many people find themselves in that. Yeah, I'm always encountering thin bridge. I'm being very dramatic right now, but it's very important. You don't want to just fall over. No. Yeah, you really do. And even when you're young, like, you still hurt yourself. Your risk is lower. But it's still good to have balance and strength and mobility preventative measures. Exactly. Some other benefits are going to be improving our heart health. Cardiovascular disease is a very real problem and affects a lot of people. So not only will help with carbon, it's going to help with that as well. We love that. Helps manage blood sugar levels and will also potentially reduce your risk of developing diabetes, which we love some disease prevention as well. And additionally, not only will it boost self esteem so you're feeling really great. You're lifting heavy things, you're feeling super accomplished. Also, there have been shown to kind of see some improvements in mental health and quality of life, which we love all aspects of health with physical health and mental health. Emotional health is probably in there somewhere, but it helps kind of knock all those out. But you don't have to do weightlifting. We're just kind of providing you with some benefits. And as we mentioned before, there are alternatives to just that. We think of the gym, we think of the grunting, we think of like, big bro, raw chicken and looked like invisible trap syndrome. You could also incorporate strength training with resistance training, like body weight workouts, resistance brands. Hannah, put some acronyms in here. That kettlebell, I'm guessing dumbbell Barbell. Dumbbell kettlebell. Barbell. Nice. I'm a gym bro. Yeah, I believe walking around like this because you can pronounce or figure out that, do I even have a trap? I know I do. They're in there, somewhere in there. But also, like, Pilates are great for strain training, biometrics are great for strength training. And then also you think of weightlifting and power lifting. So there are many different forms and you just kind of find one that you enjoy and you like and luckily there are so many different forms, so you don't really have to stick to one if you don't like it. Yeah, exactly. Okay, so our next episode also is in regards our next question next episode? Gosh, I was going to say, I was like, okay, our next myth comes from another wonderful follower, and this one's also in regards to strength training as well. So this myth is that higher reps equals toning muscle and lower reps equals building strength. So again, we actually are going to go into this specifically with our special guests that I already actually have the name of. So spoiler alert on episode 66 Likely. So stay tuned for that. But for the cases of today's episode in general, it's not wrong. Like if we're doing more reps, we likely are going to I don't like the word toning. It's more so going to be hypertrophy or building muscle and maybe even losing body fat. That's often what toning is, syndicating. So in general, it's not wrong, but the rep ranges are kind of as follows. So for muscular endurance, you would generally do reps of greater than or equal to twelve. If you are trying to build muscle, your rep range should be eight to 15. And then if you are trying to build strength, keeping your reps below six. Now, big caveat here, these ranges are not absolute. It's not like if you do seven reps or you do eight reps instead of seven, that you're automatically building muscle versus working on strength. There's a lot of other factors, including like the level of fatigue and intensity, the time on your tension, the load and other exercises and rep ranges that you're doing. How much rest you're taking. Those are just very general. And again, for the average person, the rep ranges don't matter too much. If you are just like lifting weights consistently and applying what's called progressive overload where you are adding more weight over time, as your muscles get stronger and adapt to the exercise, you are likely going to be generally working and improving on your house. So short answer is it's not really like a myth. It's actually kind of true, but no need to stress out about exactly how many reps you're hitting on every single exercise. I like that one. It's kind of like an in between. That's fun to include some truth behind that. So it's fun. Our last couple of months is the 30 day to six pack program. So there's a lot of pack here, but first and foremost, as we've probably emphasized very frequently, everyone's body is very different and will change at a different rate anytime there is a specific duration go on that be skeptical of it and feel like everyone's going to get a six pack in 30 days. Every single person there's probably like, do they account all the factors into it? There's like no scientifically backed reason behind 30 days. It's just a nice marketing number that falls nicely for their program. Like, you can't say like 26 day to six pack program, what, 30 days sound nice? And one of the biggest kind of abilities to note with a visible six pack is it's highly affected by genetics. So someone else's success with achieving a six facts can look very differently compared to someone else who might have a different genetic kind of background. Yeah, I think we debunked that piece of it with Brendan and Damien asking if ABS are built in the kitchen or in the gym. And it's all about that. Like, genetics are the biggest factor. Some people like, we'll never have a six pack no matter how much they work out and how little body fat they have. It just depends on what your muscle shape is like. Yeah, the last one I feel like goes along well with the episode I think we just had, I think it was 59. The two before this one is the 30 day transformation Photos. I guess this isn't really a myth. I kind of threw this one in there. I was only on that 30 day goal one. I think as we reiterated in episode 59, these kind of like the 30 day myth around like, this is the best, this is how long it takes you to achieve a fitness goal, is not necessarily true. There's not really much back behind it besides a marketing number. Photoshop is very possible. So we don't even know if the transformation pictures are accurate. We don't know if they followed the program. We don't know if they change anything dietary wise. We don't know their medical history. We don't know if those are taken 30 days. Apart. We don't know any of this information. And oftentimes this is associated with weight loss equating to success. So it's just all bad vibes around the 30 days. Yeah. And if someone uses these 30 day transformation photos like a marketing tactic, that's a red flag as we talk about an episode where we discuss red flags because like Emily said, there are so many reasons that it may not even be a true transformation. Yeah, so those are all of our missus time. We will keep doing this every single season if you guys enjoy them. There were a handful of myths that you guys had submitted that were already debunked in past episodes. I want to go through those real quick so you guys can find those if you're the one who asked and are listening to get the answer. But thank you again to those who did submit. We will continue to keep polls going on Instagram. Be sure to follow us there if you guys don't already kind of always take part in these different pools, different polls. But anyway, one of the myths that someone asked was about spot reducing, like picking where on your body you want to lose weight or build muscle. And we deployed that in episode 20. Another one was asking about fasted exercise, which we actually talk about in both episode 20 and episode 35 with David and Brendan. And more specifically, we discussed intermittent fasting in episode 26, if you're curious about that. And then the last one was the myth that running is bad for your joints, which we discussed in episode 20. So be sure to go into those if you had asked those questions or those myths and want to learn about what our thoughts are on those. Yeah, so, yeah, I don't really know. I'm trying to think of final thoughts. There's a lot out there. I think that to sum it all up well, I'm going to quickly scroll through and give some summarizing thoughts. One, if there's like an arbitrary number or a specific number around it, I would say be skeptical of it. Kind of think about what does this number need you can do? Also, like, I know that there's a lot of actually, in preparation of this article, we can't talk today unwell. We are unwell. In preparation for this episode, I was looking at a bunch of articles just from what people have been saying in the blog space, along with scientifically backed one. And there's a lot out there already. A lot of people have been debunking it. So not that everything on Google is true, but you can kind of do a quick Google search and make sure, like, potentially check the source. Like, is this a personal trainer? Is this like a physician? Is this a dietitian? Probably more of like or even like an exercise or like a strength conditioning coach or something like that. Trying to find someone who's in the field and you can read a couple of them and try to gauge what the general deal is. But if there's an arbitrary number, be skeptical of it. Kind of think about what does it seem scientifically based? And then also, intuitive eating can work with muscle building goals. And then also, you do not have to lift weights. You can do whatever you want. The world is your oyster. And there are other ways you can incorporate strain training besides just lifting some weights. Yeah, bottom line, not even that. I would say, like, I've already gotten a little bit. It's just about doing something. Unless you have specific goals. And of course, by all means, maybe you do focus more on your grams of protein and types of exercise reps and sets and all that kind of stuff. But for the average person, just move more in general, and that's going to get the job done by joining that, just generally try to move more. No need to focus on these crazy things. No. Okay, let's finalize their bonus question. Yes. I'm going to pull a Hannah today, but Emily, I'm going to let you go first. What is the best fast food fried chicken sandwich? Do you even like those? I love them, but I never really heard you talk about these before. I am going to a fast food restaurant, and I don't really have a specific thing in mind. I will go for a chicken sandwich. I actually haven't tried a lot of fast food fried chicken sandwiches. I realized as I put this question down, I would say I feel this is going to be a controversial answer. And I'm going to put a little preface that I think my answer would be popeyes if I've ever eaten Popeyes. I just like, based off of what I've heard, you'll think you actually had it, but that's your favorite. No, I've never had it. I never had it, but I think if I did, I think that would be my favorite. Oh, my gosh. Because my current favorite, because I think I've only had fast food fried chicken sandwiches from two restaurants from Wendy's and McDonald's. So I'm going to have to say, like the spicy chicken sandwich from Wendy's, I'm a sucker for all things spicy. And it was good. Yeah, I would not choose a spicy because we all know I can't tolerate those. Emily, I had a portillo's chicken sandwich recently. I don't know if you saw that. Have you tried theirs? No, I stick with my three. You don't go there for chicken sandwich usually, but it sounds just good. It wasn't as good as others. Like, it's not a popular
Participant #1:
oh, my gosh. Yeah, maybe I'll pick one up. What are we doing today? Oh, yeah, that's a good idea. Or on the way back, we'll pick one up. Yeah. We also have a gio Donna's now that it's called. Yeah, we had that once before. That was pretty good. I like. Them all. I can't tell the difference. I'm like eating them side by side. They're all amazing. So I'm going to have to do a side by side. We should do that sometime. We could do alive. I do like chicken sandwiches. Yeah. I'm sure Ralph would be on board, too. He would thrive if we did that with him. My gosh. So I don't really have a good answer because I can't compare them, which is typical. I know. I will say I do love AAA's. Those are good. I like Popeyes. I have had Popeyes, so I can say they're good. Which I guess supports Emily's answer as well. Who else has Wendy's? Theirs is decent, but I wouldn't put in first place. I was watching a YouTube video, actually, where they did compare them, and the Burger King one got a lot of love. Really? Yeah. That's interesting, given the name of the company. Yes. Like a Taco Bell have one, which is like they played it around before. Oh, yeah. I wouldn't be surprised. Think outside the bun. But here's a chicken sandwich and a bun. So I guess I'll have to go with Chickfila and Popeyes just by default. But they're all good, really, any of them. Wasn't it two years ago? There was a whole fight? I was, like, wondering, when did that happen? Why was that happening during the pandemic? Were you all just I think it was. And I remember there were all the articles, all the commercials. Why do you got articles on the brain so much? Nothing's happening in there. Remember nothing behind those eyes. I remember so many commercials of them being put up against each other and people would like they do, like, customers reviewing them and like, oh, my gosh, this is so much better. And I don't know, based off what the public said, I feel like Popeye's had a better one. Yeah. I feel like Ross and I tried to go to Popeye to get one to try for ourselves and there's like a line, like, around the streets of Fort Wayne because that whole thing was happening. I think now would be a good time to go. I know. That's why I'd off. Yeah. Hopefully it's like we should do our tooth test. I'm kind of excited for the Burger King one. I have a soft spot for Burger King. You do? Have we not talked about this? Maybe we have, but I don't love Burger King. I love their zesty sauce. Yeah, we discussed this. That's right. I love the onion zesty sauce. And I also like whoppers? Partially because of the name. I like the name. I feel like that makes them work. Fun. You are a sucker for marketing. Yes. Also a skeptic. Skeptic. But also, like, if you can win me over almost, it's a killer combo. Like I'll think about it. But you better have some really good marketing to ensure that you're going to get my business things like whoppers? Like, what are they trying to scam me at? Nothing. It's just a fun name. Nothing. Be skeptical. That's what I need to be marketed towards, like, harmless things. Like our fun. That's funny. Okay. It's inconclusive. We don't really have a favorite. Yeah, we'll have to do a taste test and then me, you and Ross were all taste tests. Check on TikTok and Instagram. Yeah, I'll be good. Well, thanks for so much for tuning in today's episode. We hope you learned something new. Be sure to listen to the other fitness myth artifact episodes. We're going to link those in the podcast description, but otherwise, let us know. Make sure you check out the socials for when we ask you for more fitness or just DMLS, what fitness mess you've heard of and you're like, please talk about this one, and be like, okay, we'll add it to the list. You got it. We have like a giant running list of like, podcast episode ideas and a lot of them come from you guys, so we always check those DMs. Yes. So, yeah, we'll chat with you soon and hope you have a wonderful rest of your day. Emily's going to go get some thoughts behind turning. No, I'm going to go lay down and do I do not. That's how you do that. That's how you get those thoughts. You have to recharge. Yeah, go eat. That's the same. That's the best way for me to get some thoughts. I kind of want you to get a sandwich now. Actually sounds pretty good. Anyway. Okay, guys, thanks for listening. We will see you next week. Bye bye. Bye. Thank you so much for tuning in on this episode of The Up-beet Dietitians with your host, Emily Krause and Hannah Thompson. We appreciate you all so much for continuing to support us. In order to support us and sustain the success of this podcast, please subscribe and leave a rating and review. If you'd like to provide us feedback for future episodes and guest stars, follow us on Instagram at The Upbeat Dietitians. Lastly, you can show us support by providing a monthly donation using the link at the end of our bio. Once again, thank you so much for listening today and stay tuned next Wednesday for a new episode. Until then, we hope you have a wonderful rest of your week.