The Secret to Success in Sixty Seconds of Exercise

But the most beautiful thing about creating change is getting to understand where you are, so you can understand where you want to go.

Welcome to this week's show. This is the ReLaunch Podcast and tingles, excitement, joy. I am here today was someone who is going to elevate you in such a significant way She already did it, even in the few minutes before we hit go time. And why is that because this woman knows people she knows energy. And most importantly, she has done a lot of soul searching around herself. And that's where it all starts. And so she's going to be bringing the goods today. Her name is Dilan Gomih which is such a fabulous last name. She's a celebrated speaker, fitness specialist and founder of diligence, a company that helps organizations and individuals achieve high performance through actual well being her combination of corporate expertise, work as a fitness trainer, and Okay, everyone. Listen to this. She's got a Harvard MBA and a BA from Yale. Yeah, she's one of those types like really, really dug in here, we're talking dumb. Go me. And this allowed her to create the 62nd workout, which is a unique methodology that helps busy professionals like you take control of their time and actually transform your productivity and performance. And how she's doing this is by prioritizing your well being through a workout that is going to be custom tailored to fit to your personal and professional lives. Who wants to hear about this well, featured in The Wall Street Journal, Oprah daily, New York Times Business Insider, pop, sugar, shave magazine, and pure Wow. Which by the way, this gal is pure. Wow, Dilan, thank you so much for being here and lighting up my audience right now. Hillary,

thank you so much for having me. And for those that are not watching the video, which you should my cheeks are blushing. Or so warm. Can I take you on the road everywhere I go, because talk about pure joy and energy. That is you. I couldn't be happier to be here.

And I felt the same of that. Like I was just like, Yes, I saw your name. And I get I get such energy from people like Empath times 10. And you, you have something that is truly your superpower. And I'm so excited for you to share that with everyone listening today. But before we go into that part of why you are so unique, and such a big force here in the market, is because of your relaunch journey, and specifically, what you've had to go through to get to where you are right now and how it's impacted you. So can we kind of like turn back time. And let's start with that really significant relaunch that shaped you? We certainly

can. And I'm smiling because every time I flashback to that place, I realize how many people don't realize that my journey actually started on a Wall Street trading floor. Like I myself as somebody who is sprinting through 90 hour weeks for I'm looking at the sun right now I was like back then I didn't really do that as much like my day started at six in the morning. And they ended after the sun went down. And some people would think like, oh, that just might have must have meant that you're burnt out you're functioning in nature, the Wall Street Life is a lot of people you meet they are functioning.

But the questions were isn't that true? Isn't that true? Right there. They are functioning,

they are functioning. We're

going through the motions. And

it's not constrained to Wall Street. I meet people every single day that are like I'm surviving. And the question is, do you want to be surviving, or do want to be thriving? And we are not in this world to just get through each day. And that was the nature of my life back that I was getting stuffed on. But the light was gone from my eyes like that was something that my mom would sometimes tell.

Yeah, I call it that that fire in your belly, but I like the light in your eyes.

Yeah. And it wasn't, you know, like I had some wonderful people around me but the real difference was I just was not living my life to the fullest. I never would have expected as somebody who like grew up playing sports that the unlock that was missing for me was fitness. So, Hillary when somebody was like, Hey, you're gonna go ride bikes in an indoor dungeon in this like boutique fitness studio, and the bikes aren't gonna move. I'm like, This sounds like not the right idea, I still have work to do. This is probably not what I should be doing when I'm feeling so stressed about getting my work done. But to make a super, you know, like, long story short, when I walked out of that class, the endorphin rush that I got from just taking 45 minutes not to work out. But for myself, to feel better was the first time that I realized, like, re harnessing my well being was, for me, it wasn't for sport, it was in service of me being the best person that I could be to everyone else. And so Dale,

and I have to ask you, because you were on the trading floor, you were working 80 to 90 hour weeks? And how did you work? What really got you to that point where I'm gonna get on that bike in the dungeon, and I'm gonna write it like, what brought you there? Yeah,

the big difference Well, initially was somebody forcing me to go after the heading became, as opposed to well being or fitness being the afterthought. It was a recognition of, I feel better, I'm more accomplished. I'm more productive when I do this thing. So it has to go first. It has to be part of my preparation. And it wasn't just the fitness is realizing like if we are call, I had to be up before the sun to be able to get to work. That meant that my workouts had to be before the sun, which meant that I had to sleep earlier and be productive the day before to create this whole flywheel of well being in my life. Getting to bed at a decent hour is allowed me What is what allowed me to do my workout. That's what allowed you to show

literally change your habits, you had to create new habits around this, this new getting up early and going and working out.

And I realize that sounds much larger to a lot of people. They're like, Oh, you had to do a complete overhaul. It was really the little tweaks that made the biggest difference. It was, Oh, if I get to bed an hour earlier, the alarms lift the flock, if I feel

I call these micro pops, these, these pops of inspiration, these pops of like, you know, if you did it, it would actually really help you just micro pops. Yeah, real

small micro pops. And those became my offensive strategy where I thought about like, this is how I'm going to get the best out of my individual days. But I also have to think about like these bigger moments that I saw on the trading floor where I kid you not, I saw somebody lose their life. And this was somebody who had a senior title. They're a managing director. So for anyone who's not familiar finances a very senior title, they'd accomplished all measures of success, wealth, and at a fairly early age, had a heart attack and passed away. What they didn't have was their wellbeing. They hadn't had the ability to take these little micro pops these little 510 minute things that when we think about cardiovascular disease. And in addition to genetics, one of the most preventable things that you can do are these lifestyle factors. How are you taken care of your body? And you find time to move movement literally saves life? Are you finding time to fuel your body the right way? And Ellie, I wasn't sure if I was going to tell you about like, it's really, really personal story. But I am going to tell you my own father, and we still with us today. So I'm going to start with that park. Now. He is 76 Still working as a surgeon, and I only like recently found out he is one of 14 brothers. I know 14 is a big number. I say recent. I'm going with it. I was like how did you find out like what? Most of my uncle's passed away. Early, early cardiovascular disease. My dad is still with us today. And the biggest thing that he does part of his success strategy is he wakes up and he moves 10 to 15 minutes.

Has he always done this is

he's done this since my oldest brother was born. So he's been doing this for well over 40 years. And these are hit that was his micro pop and we it's almost it's almost like we discount these little things. Somebody might year 10 to 15 minutes and think that doesn't mean anything. Well, I can tell you for me for my family, and the fact that my dad is 76 still getting up. When you talk about joy. If you think I'm joyful. This is somebody that walks around with a smile on his face, greets his patients. Everybody knows who he is and knows him as a happy, joyful person. He's saying that 10 to 15 minutes has saved my life and made it so I can be here for everyone else that I care about. You

know, I want to I want to add something to this. My dad, too was a doctor. He was a surgeon orthopedic surgeon and he died last year at 80 Eat two weeks shy of 88. And his father had a heart attack at I believe it was 78. And he passed soon after, unfortunately, from a car crash, not from an actual heart attack. But here's something I want to say, my dad, every single morning before he got in the shower, would do these crazy exercises into the mirror, you know, the arm, the stretching the jogging in place, and I can walk I remember walking in so many times, and I'd put my hand over my eyes. I'd be like, Dad, dad, you got to wear clothes when you're doing that? And his answer was, Well, you're in my bathroom, or in my bathroom. Know what he was doing is exactly what you're saying your dad dick. Yeah, that is. I never really thought about like, the whole why he was really doing this, he must have done it for five to 10 minutes every single day he had his routine. And yeah, that probably allowed him to live a longer life.

Wow, under percent, since you're like mad 14 and

one to 14. And, you know, siblings and all boys? Is that what you said, are 14 Brothers, brothers. Yes. And so you're now on the floor. And you you're trading and you're doing everything in the finance world, you obviously are one heck of a smart woman, you've been to Yale, you've been to Harvard, you got your MBA, and the light went on. And, and then what happened,

people are constantly trading off high performance and see the path to success as the reason that they have to trade off their health, versus we could have a world we can have an ecosystem or these two things go hand in hand. But even show people these little micro pops these little tweaks that they actually enjoy doing better, they're unlock that

the siren right now is going off. Like everybody listen in, this is important.

If you're wondering where I live, it's definitely a metropolitan city. Now, you know, now you know, you can find me on these guys. But that was, that was the biggest thing as so many people go through their lives hard charging sprinting so hard, realizing that if you want to reap that harvest along the way, you have to invest in yourself, and you have to invest in taking care of yourself. And that investment isn't as big as you think it's those little minutes. So it's a little reclamation of your time in your mind.

But I have to say that when you're in a stress situation, and I've shared with you, and I'm going to share with everybody very soon, what's been happening in my world in the last week, sometimes, you know, you just you're just like, let me just get through this. Let me just you know, survive, as you said, thrive. Thrive is like, that seems pretty far out there. Right now. I'm just surviving. I just want to be, you know, so there's the pressure of work. There's the pressure of relationships, there's the pressure we put on ourselves. How do you make? How do you make time when you feel like you have no time when they're under so many things pulling you in different directions? 100%.

And the first thing that I'll usually say to people is like don't worry about the loss of your time. The real question is what I need to do right now to get my energy back. What is one thing I can I do right now, to relieve that tightening in my chest, to say I need to take a deep breath. And but addressing that timepiece is why I came up with the 62nd workout. And again, so a little unlock for people. In the midst of sprinting 80 to 90 hour weeks, I am falling in love with fitness. I also started teaching 10 classes at a fitness studio and get certified in everything that I could because I was obsessed with the human body and obsessed with getting people to discover what I discovered. But the understanding of what you just said where it's not that these things these competing priorities don't matter of course they do. I totally get that because I've lived that. But I also got extremely lucky and discovering my passion for helping people to move and reclaim their bodies that allowed me to understand how do I meet them in the middle and this it may sound a little like like a hot take it may sound a little aggressive because I know what it feels like to be this person but everyone can find one minute. I

love what you just said these one minute exercises. I did you know I have forced myself to between calls between meetings if somebody cancels on me, I It's like hallelujah. I actually went for a run yesterday. The person poor person got to see me sweaty and gross and I'm like it's okay. I got my run in. But one minute, why did you decide one minute versus two minutes versus 510? How'd you do it?

I chose I'm like, if you can't see me on the video, I'm literally giggling because it makes me so happy. It is my greatest joy to show people that one minute can absolutely be effective in your body. And here's the secret, I can probably get you to feel your core in 30. But you use that extra 30 seconds to be proud of yourself, reclaiming your time and realizing if I can take one minute, I can find these pockets one other place. So the 62nd workout is actually something where I won't make you stand up because your framing is so beautiful. But you actually start with your hands over your head, and you drop down into a squat. And the squat is one of the most beautiful core moves in the book because it can tell you so much about your body. So for example, if your arms are falling forward, that might be a sign that you need to strengthen your back and strengthen your shoulders, meaning as you're sitting at a desk, right, and if you're starting to knock in your knees, it might be a sign that you need to strengthen your inner thighs or strengthen your legs. But for this when you drop into a squat and just hold this for 10 seconds, you're like, Hmm, maybe I don't feel it yet. And then I'll encourage you to pause for another 10 seconds, not even asking you to jump. And I'm gonna ask you to hold again. And you know what, you might start to feel this in.

I gotta do this. You know why? Oh, yeah. Oh, yeah,

you don't do it together. We're gonna do it together. Let's do it. All right, so we're all gonna drop into this 62nd workout together. So I'm gonna drop down. I'm putting on my timer. You know, I was ready for I was like, Taylor gonna do this with me yet and I'm gonna do with me. Here we go. We're gonna drop down into the six second workout. Moving this shroud away and three, two, and we're doing it together. We're just gonna hold. We're gonna keep our arms up. So lift your arms up just a little bit more Hillary vices fraying those ears and shoulders that Oh, I got your forest. Oh, great. Okay, you're not gonna shake. You got

this. We're doing we're doing it together. We're gonna go to at least 30 together. You're gonna pulse in three to less false.

Yeah. Okay, we'll run it. One more hold. And four. Three to one more hold of me. I never been to Canada less 876. arms a little more back. Yeah, there you go. 4321. Freeze. Oh, girl down a little bit. Yeah, I

felt it actually a lot. Yeah. Okay. So what does that do for me? Right there? I just did it. What is going on inside my body?

Did you feel your heart rate go up just a little bit?

Yes. Totally. 100%?

Could you feel it in your core? A lot of people think the squat is just for legs. No, your core is ABS. It's your back. More importantly, we did that in 30 seconds. Do we take our time back together and prove that we can make even 30 seconds effective? God,

I love this. I think it is so incredible. So why does this matter so much to you. Because

if you can do this, for 30 seconds, you can do anything else that you need to do. So I'm so not even attached to this squat, you can find your one thing to get back to productive, whether it's taking a deep breath, whether it's standing up, whether it's realizing that you know what that person that sent that really aggressive email, they're not going to take control of your day, you control your time you control your mind. This, this is part one of why are so many people think that they've lost control of their time they've lost control of their lives. And to the point of not getting through our days, just surviving, realizing you can take these little increments of time to get your joy back, get back to thriving with this power that is within your own body in your mind, you get your control back.

So how many times are you really saying to see, to see the benefits in your body? How many of these do you have to do how many of these one minute exercises.

When I say body, I mean body and mind. And I'd even just say what we did right now saying we can take 30 seconds of our time back. We've already been effective. And it unlocks your capacity to go from thinking, Oh, I don't have 30 minutes to do a workout. But I do have 10 minutes. And that's pretty much so the the world that I've helped people get into is understanding when I can't do this, I can do this. I may not be able to do this, but I can do this. And this is what I've been working with organizations and the executives within them to realize when it comes to performance, you're playing offense and trying to put your well being whether it's your physical energy, your mental energy, like how often are you actually able to do things from start to finish first, but every time you detect the fact that your heart is racing, you're feeling a little bit of a headache, you're starting to feel stress in your body So what is the simple thing that you can do in one minute, whether it's actually this 62nd workout, or I don't say one size fits all, you can come up with your own, for your mind, for your body, it allows you to say, I'm not going to like the circumstances of the day control who I am or what I do. I'm taking back control, but Okay,

so you did mention that you go into corporations you work with, you know, everyone in companies execs to, you know, people that are doing every bit of, you know, running a business, how, how do you go in and structure a program? So for those listening right now, and they're like, Okay, that's great. But you're asking me to think about my one minute exercises you how are you? How are you doing this? Yeah,

so one of my favorite ways to work with teams, especially executive teams, are these workshops and seminars for you value your health, you know, what's important to you? And your own question yourself is, why are you doing it? So first, these workshops, seminars, that can be everything from an hour to 90 minutes, where we either have a physical component, or it's just a conversation, I will literally take you through the mind body connection, your understanding of your energy. But the most beautiful thing about creating change is getting to understand where you are, so you can understand where you want to go. So I also help them evaluate where they are, and come up with their own tailored strategy for themselves, what is their own game plan? And then you said something really beautiful earlier about how you got on a zoom call, and you might have been sweating from a run knowing you, you've looked absolutely stunning and gorgeous, because you're like, Okay, come on, come on. That's right. That's right, Hillary, let's let's just be real about the situation, okay. But I bet to that person that you got on the Zoom call with, they were like, wow, I want to do that. I need to, I wish that I could actually just squeeze in the time. The biggest takeaway I hope to leave leaders with is you can have all the corporate wellness programs and shiny whistles in the world. But if you yourself aren't modeling the practices, the people below, you aren't going to feel empowered, or feel like it's okay to do it. So whether it's, you know, I had an amazing conversation with somebody the other day, like, after we did one of our workshops, they're like, You know what, I turned like, like ketchup with my junior person on my team into a walk in ketchup, like, perfect, nailed the assignment. It's something they're already comfortable doing the juniors comfortable doing it. There is a reason that you feel better if you do a little walk, you know, there are newer transmitters.

How long what's going on in your body when you do these small things, or when you go for a walk or when you go for a run? And it is interesting what you said, because the the woman I was interviewing, she said, I'm God, I wish I just went for a run. I have been sitting at this chair, you know, at this desk all day long. Oh, I so want to go for a run and like I you know, I get it.

Yeah. And that's one of the things where people like, like, I almost want them to like just play that tape back for themselves. Why did you want to go on fourth run, it's not a fluke. When you move, there's oxygen going to your brain, you're increasing your blood flow. So your brain is actually if your brain needs oxygen to think to operate. So you're making better decisions, you're thinking more clearly when you're giving your prefrontal cortex what it needs. Other thing is after you know it, the most of the science says it's at least after 10 minutes, there's literal neural transmitters, submitters that affect your mood. Don't be happy

hormone,

happy hormone. It's not an accident. And the thing I really want to address for folks that say, You know what, I get my workout in every single day. I'm so happy for them. And I'm incredibly proud of them. But I'm also thinking about what are you doing those 1012 hours a day that you're sitting and realizing that that there's all these little things that you can do? Well, again, I know you're functioning old, and you'd rather be high functioning, and just getting through Wow,

think about what you just said that resonates so much with me. Because when I work out I think I did it. Like it's a check on my box. I did it today I did my 30 minutes. And I don't really think about needing anything more. Wow, that is good. That's where even if I've done something, everybody think about what you're doing like because so many times you know I talk to people on it like oh, you know what, what is your workout routine? Well, I like to work out three to five times a week. How long? Oh 3045 60 minutes. Great. And we don't talk about the other little things and then we sit in these chairs or we you know are on you know, with our phone, you know with a head kind of tilted to the side. You're right. So tell me you right now you have programs that you have developed. Yeah. So, for that person listening right now, and they want to understand your program, tell us about the actual not like sitting in one of your, you know, workshops or something. But now, I'm here, I'm an entrepreneur, my lifestyle is I could literally sit for 10 hours a day on calls, talking to people on Zoom. What could we do? Here's

how we figure out what each person's tailored plan is tailored strategy is, you mentioned this at the very beginning, I operate through a state of joy. There's no point in making people do things that they're not going to enjoy doing. Because it's not sustainable for you. So first things first, and there's always something even the first thing it says, I've never moved a day in my life is understanding what is it that you actually enjoy doing? Then I like to understand what's your why. And some people will say it starts with work. But if anybody's familiar with the five why's it's always five levels deeper. Right? So true. It is. And that's okay, that's part of this process. It's a safe space. And it's a beautiful thing to get to the fruit. Because partner with things that you actually like to doing, and what you truly, truly know is important in your life. That's how we create a customized strategy that does not It's not meant to be one size fits all, that will start to slip into your day. The biggest thing that I love to address with people, is I hear phrases like this, I meant to do X, and then somebody scheduled over it. I meant to do this when my board member called I have an investor call my kids pick up time changed, and we prepare for that. This is why I use the word strategy. This isn't why like I don't use the word prioritize. I don't necessarily say self care, because life can and will happen. We call him we

call him relaunches. Yes. Yeah, this micro and the macros will happen.

The micros and the macros will is and I think you had this beautiful quote from your mom. It is what it is. What now what? Now what? Yes. And when you know this, when you're prepared for that, again, this all goes back to reclaiming your own energy, which is like, Okay, I meant to do this. Now I have this amount of time, this is the best use of my time. And it goes beyond movement to it even starts at the very beginning of our day. One of the biggest things that I generally ascribed to most people, is so many people mentioned like, from the moment I wake up, I feel like my day has been hijacked. I'm like, what if from the moment you woke up the first two minutes of the day were your own and just your own thoughts. Don't pick up your phone. Think about what you want out of the day. And then when you do pick up that phone, you know what I want one scary with two minutes, one minute on your own to say, this is what I want out of my day. That is part of your own health and well being your mind and how you view everything. And then when you pick up your phone, anything else you see has to fit into that framework that you have already orchestrated for your life. You get to dictate your circumstances of the day. And then when things start to change, you're ready for them. It's not going to throw you like this is difficult.

Command more. You mentioned mind body. Yeah, right. Give us one of Your Best Mind. You talk to breathing, you talk like mine, what can you do in one minute or less that you think is the most impactful if you if if everyone you know, listening just does one thing? Well, without you.

In addition to the one that I just I just mentioned, I'd strongly recommend that people actually like, create a focus mode for themselves. Where they like, make it so no notifications pop up on their screen, they only think about themselves. Stand up, take a deep breath. And think about what do I need to do next. Take a deep breath. Why a deep breath. It's the easiest way to remind yourself that you're here and that your life. And don't underestimate that. Like don't underestimate that every second that you exist. Every moment that you have another another opportunity in this world. You can change the trajectory for your life and what you're optimizing for. So that's the biggest thing. Put your phone down, stand up. Take a deep breath. Yeah.

And that just reminded me you know, you brought up my mom and I was with my mom. When she took her last breath. I held her hand. And it was such a profound experience for me because I had never thought a breath in that way. And for those that hear what I'm saying and you've had this happen to you with somebody you love it It puts a different perspective on the feeling of being able to sit up and take in that enormous breath. Because when you exhale for the last time, it's, it's so quiet and done. It's so final, it's so life is over. And so thank you for for bringing that perspective there because it is you control. Although it is, you know, it will do it without you even thinking about it, but you can control right now how much air you put into your own lungs. And I often have thought, when I'm stressed and I have been this week, in a big way. My breasts are very, like they're short, they're not a lot. So I'm only getting a little of that oxygen. So I've had to take some relaunch steps this week tune in and acknowledge the fact that a deeper breath actually helps reset me. And that was beautiful. So how can people who are like I want a program? I want Dilan and go me. I want to be able to which I love. I think your program should be called govern billing Go me that is the last name ever. But what how can they? How can they get in touch with you? And how long does it take to create? How much time do they have to invest before they can start seeing results with you?

Yes, so the easiest way to find me is on my website, diligence.com. Or on LinkedIn, we can absolutely connect there. And I would love to find ways to partner together, whether it's a workshop or with your organization, finding time for one on one coaching. That's the easiest way for us to get started. When it comes to making change. The first and most important thing is the commitment. And saying like this is something I'm actually going to start building into my week on a weekly basis and starting even just for like a month or sessions. We'll be well on our way. You're saying

start with four sessions four times a day, you're just doing it

for further coaching. So I only four. Okay, even if

you wonder how many how many of these leg squats do I need to do

for that. And that's where it gets, we can have so much more fun. And that's like an understanding yourself thing, right? So for some people, it's, you know, after each meeting, I'm going to stand up and do my own 62nd workout. For other people. It's something more along the lines of and this is what I'm saying as much as I love the squat. I'm open to it. I have another delightful client that has weights at their desk. So depending on what day it is, we have sticky notes up on their mirror, if it's like a Monday, and she's doing bicep curls, re kickbacks, but I'm down and she has more time she'll do it again. Right? So it's like it's because and why? Why is obsip specifically that it's because she doesn't need to shower because she can do that really fast, but like getting sweaty. It's at her desk, so it's convenient. Most importantly, we put that there because she likes to do it. So she does and has Dawson

I need to get a couple of those small weights. I my arms I've been told or chicken arms and they're getting a little like, you know, the chicken wings. I love it. I'm doing it. I'm getting a copy

or you can do no wrong but like literally and keep it at your desk. It's like don't make it hard for yourself. And for some people like we I literally have detailed programs for people where it's like you have 30 minutes you're doing this 20 minutes, you're doing this 10 minutes you're doing this your time has changed. You're doing this so that way they don't have to think about it. That's the main thing. This

is so exciting. Because right downstairs, I actually have these weights that are like bracelet weights there. Yeah. Why don't I just wear those like They're downstairs. I only use them when I'm you know, barely doing anything down there. But why not? I love it. And I do I tune in I dance multiple times a day.

I'm doing it. Yeah. Okay. It has to be the thing that you like. So I read the other day that I'm absolutely obsessed with. So Dolly Parton who in case anybody has not read about Dolly Parton recently she is 77 released a studio album at the end of last year was wearing a cheerleading costume at the CMAS and look absolutely fantastic. That is highperformance what is her favorite thing to do? How does she get movie she dances I love like she's he's dances and like all it has to do is fit your life and your testaments do it. Or Dolly. There are people like my dad there are people like your dad like these don't need to be anomalies. I love joy movements again,

why Where is a spot they can find you what is

dilagence.com or follow me @ linkedin.com. We're

going to have show notes. Make sure if you have something has resonated, and you have had an epiphany on, I am going to do this. Let us now make sure you're commenting, because this is your help. This is something that you can own. And I was just thinking, if you do this 10 times a day, right? Maybe it's on the hour, you're just doing your one minute. Think about like the change in your body. Over week over two weeks. I'm like I'm all in I love this. Dilan, thank you for being here. It was such a pleasure you made my day. And everyone again, this is the best way for you to be wrong relaunching whether it's your business, whether it's your life, whether it's relationships, hear stories of relaunch, inspiration, like we just heard where she was in finance and then all of a sudden now she's in she's in fitness, I'm you're talking follow your passion, follow your heart. And then you will end up having the passion for living for doing for being. And so again, thank you for being here and we will be back next week with another relaunch story. Take care.

Thank you for having me.