0:58

My guest today is Suisa Valentin

1:01

. As a nurse of almost 20 years

1:03

, her love to help others is not surprising

1:05

. She is not here to coddle

1:08

you or make you think positive . She

1:10

is here to empower you . The goal is to

1:12

shift those thoughts that you have

1:14

that can shift your outcomes . Stop

1:16

putting yourself last , she would say . Show

1:19

yourself and the world what you're capable

1:21

of . You can achieve your goals with

1:23

self-love , confidence and

1:26

the right support system . Welcome

1:28

, Luisa to the podcast . Well

1:30

, it's so good to have you on the show today . How are

1:32

you doing today from New York City ?

1:35

Hey , keith , thank you for having me

1:37

. It's definitely a pleasure and I'm

1:39

actually feeling really good . Even though

1:41

it's February , the

1:44

weather is pretty nice , as you

1:46

can see , I have on

1:48

a tank top here and I'm

1:50

doing okay .

1:51

Well , that's good For February in New York , it's

1:53

50 here in Iowa , so we're also doing

1:55

fabulous . Our pigs are

1:57

very happy .

2:02

The outnumbering pigs . Outnumbering pigs

2:04

right .

2:06

I love to ask my guests this question , kind of get a chance

2:08

to know you a little bit better . So what's the

2:10

best piece of advice you ever received ?

2:14

There is so much and

2:16

I knew this question was coming

2:18

and I narrowed it down to

2:20

two . If that's okay with you , that's

2:23

good , all right . The

2:25

first one , probably from

2:27

my mom , the first time I

2:30

heard it was if you don't

2:32

move it , you lose it . So

2:34

take that as just make

2:36

sure you're using whatever

2:39

it is , whether it's your brain

2:41

, your muscles , knowledge

2:44

that you have Just always

2:47

keep on moving so that

2:49

you don't lose whatever that

2:51

acquired skill is , or

2:53

even your natural ability .

2:56

That reminds me of the song from Madagascar

2:58

Well

3:02

, you have to move it , move it , but that's a different topic

3:04

.

3:04

Yes , I love that

3:06

song . Okay , I dance to that

3:08

in high school , high school

3:10

Age , age showing .

3:11

Oh no , that makes me feel really old . I shouldn't have asked

3:14

that , I shouldn't have gotten it . Your other

3:16

best piece of advice was oh

3:19

my gosh .

3:20

So if you really want to

3:22

learn something , teach

3:24

it . Teach it to somebody

3:27

else , because then excuse me

3:29

, teach it

3:31

, because then you're

3:33

really going to learn it

3:35

, versus just remembering it

3:37

for a time being . So

3:40

as you give your knowledge

3:42

to others , it really

3:44

becomes ingrained in your own

3:46

mind and even creates further

3:48

clarity for you as you're

3:51

teaching .

3:52

That makes a lot of sense because it is . You have

3:54

to know it at a different level to

3:56

share it with somebody else . And you realize

3:59

, as you're teaching somebody else the

4:01

parts of that , you missed yourself because you got to go back

4:03

and kind of fine tune the parts that still

4:05

like , okay , I didn't quite

4:07

explain that right , so let me go back

4:09

and learn that skill a little bit better . I

4:12

like that . It's really good . You have to

4:14

borrow those and say , as Keith always said

4:16

, I

4:20

always like to ask my guest . This question kind of give you

4:22

a chance to think back to people in your life

4:24

who have a different phases

4:26

or maybe even just throughout your journey

4:28

, have been a blessing to you . So who does

4:30

people want to kind of give a shout out to who

4:32

have been so important in your life ?

4:36

Well , other than my amazing

4:38

parents , who , even though they

4:40

drive me crazy sometimes , they've

4:42

always been a huge support

4:44

in any crazy idea

4:46

or anything that I've wanted to do

4:48

. They've never put it on

4:51

me that I can't do it . So

4:54

, first and foremost , them

4:56

, and also

4:58

the people that I work

5:00

with , because

5:03

them being able

5:05

to share and trust

5:07

me to be a part of their

5:09

journey , of their growth

5:11

, of their learning , is

5:13

really inspiring to me and

5:16

it honestly truly

5:18

makes me want to continue to be

5:20

a better person for myself

5:23

and , inevitably , for them

5:25

.

5:25

I love that you work

5:28

a lot in the health industry healthcare

5:30

department and you work a lot with women . Kind

5:33

of walk me through your personal journey

5:35

of how you went from being

5:37

a nurse still to investing

5:40

in women the way that you do , especially when it comes

5:42

to areas of health .

5:44

Yeah , no , definitely so

5:47

for me . I

5:49

was an active kid . I was always

5:52

moving , I was outside . I was

5:54

not a computer kid , that was before

5:56

my time . Okay , I

5:59

always played outside and did different

6:01

things . And then as

6:03

you get older , as school

6:06

becomes more strict

6:08

, more responsibilities

6:10

, it's like all right , I

6:12

don't have as much time to

6:15

be active , I don't have as much time

6:17

for myself . I have to put my

6:19

time into my studies . In

6:22

high school I did nursing assistant

6:24

, so that was

6:26

a pretty intense program . And

6:30

also when I graduated

6:33

from there , I went straight

6:35

into the registered nurse program and

6:38

there , if I thought the nursing assistant

6:41

program excuse me was

6:43

intense , it got

6:45

way more intense . And then you

6:47

know the college freshman

6:50

15 , you gain weight

6:52

. You're not doing as much as you

6:54

were when you were a kid

6:56

. When you were younger you had all this free

6:58

time . And then you

7:01

get a social life . Social

7:04

life is what Eating

7:06

, drinking , hanging out

7:08

Again , you're not outside

7:11

riding a bike or riding your rollerblades

7:13

like you were before , playing

7:16

sports , because that's what I did all

7:18

the time , and now I was doing it none

7:20

of the time . So now

7:22

here I am , I'm a nurse . I've

7:25

been working for

7:27

a few years . Now you

7:30

see the freshman 15

7:32

kind of starts

7:34

going up a little bit and

7:37

I was in

7:39

denial . It was like , okay , well , I

7:41

grew up , life happens

7:43

, et cetera , et cetera . And

7:45

then I'm here watching

7:48

my patients become

7:51

like a prisoner in their own

7:53

body . They

7:55

can't move , they don't have energy

7:58

, nothing

8:00

is sustained , their health concerns

8:03

are becoming health

8:05

diseases where it's no longer

8:07

a risk . And then I'm also

8:09

seeing this from my family members

8:12

. I see people you know , obesity

8:14

is big in America and

8:18

with growing

8:20

waist sizes there's

8:22

less and less activity and

8:24

I was becoming

8:27

a part of that population and

8:30

just kind of ignoring

8:32

it , ignoring myself , ignoring all

8:34

of that . And it's

8:36

weird because something very

8:38

superficial is what

8:41

made me realize I

8:43

needed to turn myself around . I

8:46

saw this picture of myself and

8:49

I was kind of

8:51

hiding , and it wasn't so

8:53

much that I didn't like

8:55

the way my body looked . I

8:57

saw it in my face . I

9:00

saw that I was becoming

9:02

trapped from

9:04

my body . I was a prisoner from

9:06

it , even if it was only at that

9:09

point in my mind , but

9:11

I could see the sadness in my

9:13

eyes , I could see how

9:16

I was hiding who

9:18

I was . I could see that

9:20

I just I wasn't happy

9:23

, and that was when

9:25

I made the decision that something

9:28

needed to change , so

9:30

I wouldn't continue down

9:32

this road that I was definitely

9:35

headed towards .

9:38

You're not alone in that journey you talk

9:40

about , and a lot of people feel

9:42

that way too . It's like I really gotta turn this

9:44

thing around For people who

9:46

are maybe in the same spot you were

9:48

. What

9:51

are some advice ? You have to kind of get

9:53

off the couch and

9:55

maybe put down that extra piece of pizza , maybe

9:58

put the pizza away altogether and

10:00

begin to say I do wanna

10:02

make a shift in how I do things .

10:05

Yeah , one piece of advice

10:07

that I would start with is

10:09

start small

10:11

. So often we

10:14

try to go from doing

10:16

nothing to doing everything

10:18

, and at first , yeah , we're

10:21

motivated , it feels so good

10:23

, we're inspired , and

10:26

then life happens . And

10:28

then , oh , I can't quite

10:30

do this today , I can't go

10:33

to the gym . Or oh

10:35

, this salad is really boring

10:37

and I'm tired of baked chicken

10:40

and brown rice and broccoli . And

10:43

you start creeping back into

10:45

the old habits and

10:48

when you do that , usually it

10:50

ends up being that you completely

10:52

dismiss the positive

10:55

habits that you were incorporating

10:57

into your life . So now

10:59

if you were to take smaller

11:02

steps , for me , I

11:04

love to encourage people

11:06

. Instead of trying to cut

11:08

everything out right away , bring

11:12

something healthy in . So

11:14

, instead of saying , okay

11:17

, you can't have any pizza anymore

11:19

, that's it , it's over . You

11:21

can still have your pizza , but

11:24

let's have that salad first . Let's

11:27

start there . Fill up some of the

11:29

belly , right . Instead of saying

11:31

, okay , you can never have soda

11:33

, ever again . Okay , I'm gonna

11:36

make sure I get X amount

11:38

of water in before

11:40

I allow myself to have a soda

11:42

or a pop , depending on what part of the world

11:44

you're in , and you

11:47

can still enjoy

11:50

things . Enjoy life , and

11:52

it doesn't become a punishment

11:54

. Instead of saying I'm going to the

11:56

gym six days a week , just

11:58

get off your couch and walk , walk

12:01

around the block 10 minutes

12:03

, 10 minutes . If you're doing nothing

12:05

and you start at 10 minutes , it is

12:07

going to do something for your

12:09

mental health as well as your

12:12

physical health .

12:13

I went to your website because I like to check out my

12:15

guests before I have them on , and you have a lot of content

12:17

on there and I saw that your focus

12:20

is on women . How

12:22

is what you work with women maybe

12:25

different than how you'd work with men , or do you

12:27

work with men at all ?

12:29

So I have worked with a few

12:31

men , but we all

12:33

have to have a demographic and

12:36

also , being a woman

12:38

myself , it's just

12:40

easier for women to identify

12:43

with me because I would have

12:45

many of the same issues

12:47

that they've had . Because

12:49

when you think of working

12:52

out in personal trainers , oftentimes

12:54

people think of men and

12:56

going to the weight section . A

12:59

lot of women feel intimidated

13:01

by that because that's where

13:03

you see all the big muscle

13:05

guys or all the men working

14:02

out . And not to say that men

14:05

do not have these concerns , because

14:07

I know for a fact that they do . It's

14:10

just not my same journey

14:12

, my same perspective , which

14:15

is why I've

14:17

decided to concentrate

14:20

on the female population . But

14:22

I'm not gonna say to a man

14:25

no , I cannot and will not

14:27

work with you . If you identify

14:29

with me in any way

14:31

, if my message speaks to you

14:33

, let's have a conversation

14:36

and see if we can

14:38

work together . Otherwise , I'd

14:40

rather point you in the direction to

14:42

somebody who can

14:44

better fit your needs

14:47

than I can .

14:48

So what message do you have for

14:51

women ? So if I'm a client

14:53

who's coming to you , I wanna get

14:55

my life healthier . What

14:57

message do you have for me ?

15:02

You deserve it so

15:04

often and

15:06

again . Sorry , but women in general

15:09

are usually

15:11

prioritizing everybody

15:13

else's needs above their own

15:15

. They're taking care of the family

15:17

, the households , their

15:19

partners and

15:21

their families . Especially

15:24

in this age group where I am

15:26

, where a lot of women

15:28

are sandwiched between that

15:30

taking care of their parent

15:32

population and also still

15:35

having fairly young children

15:37

that when

15:40

is their time to prioritize

15:42

themselves . And when

15:45

we don't give ourselves

15:47

the care that we need , we

15:50

honestly have a lot less to

15:52

give to those that we love

15:54

because we're so tired

15:57

and frustrated and we don't have the energy

15:59

to pour

16:01

into anyone .

16:03

I love that Cause I had a woman

16:05

on my podcast who talked about mommy guilt

16:07

and you just kind of identified some of that . It was like

16:09

there was just no room in my schedule

16:12

for myself take care of myself , and

16:15

so she felt really guilty even

16:17

asking for time

16:19

for herself . So how do you overcome

16:23

that mindset to say it

16:25

is okay for you to stop and

16:27

put some time aside for

16:29

yourself , to do things for yourself , to

16:31

take care of your health , even though we know it's

16:34

important to be there for our family

16:36

if we do that ? But how do you get women

16:38

permission to kind of like get over that guilt

16:40

and say it's okay for you to focus on

16:42

yourself ?

16:45

We work on mindset first , first

16:47

and foremost , before anything else

16:49

, because the guilt is there

16:52

and just telling

16:54

somebody , okay , you don't have

16:56

to feel guilty , you deserve this

16:58

. It doesn't quite

17:00

work out that easily . So

17:03

we work on the why

17:05

of why they deserve it , what

17:08

they are going to get from prioritizing

17:11

themselves , the benefits to

17:14

themselves as well as the benefits

17:16

to their family , their children

17:18

, because you're showing them good

17:20

habits , you're showing them that

17:22

it's okay to love yourself , it's

17:25

okay to take care of yourself . In

17:27

that you deserve your

17:29

time too . Because if a

17:31

child just sees , okay , mommy

17:33

just puts everything on me

17:36

and everything on everybody else and

17:38

she's a great mommy , so that's

17:40

what I should do , so that I can be

17:43

great , so I can be a good person

17:45

, and then your children

17:47

can fall into that people pleasing

17:50

agenda that

17:52

many people women

17:55

have also fallen into . So

17:57

just working on the

18:00

why and what you

18:02

gain and how we can just

18:04

be better for ourselves

18:07

and for our children , our families

18:09

, and inspire them . I

18:11

have one woman that I worked with who

18:14

never did anything for herself

18:16

. She has young children

18:19

, three young children

18:21

and the

18:23

oldest is six and

18:26

when she started working

18:28

out and eating better , her

18:31

six year old , was like

18:33

mommy , I don't wanna eat

18:36

McDonald's , I wanna eat what you

18:38

cook at home . And

18:40

her I believe she

18:42

has twins , the younger ones are

18:45

three and the

18:47

girl twin said I

18:51

just wanna work out with you . Probably

18:54

not in those words , but

18:56

from her example her

18:58

daughter now wants it to be

19:01

in the room and doing the same things

19:03

that mommy is doing versus

19:05

them , always asking for the

19:07

McDonald's , the Chick-fil-A

19:10

, the whatever food item

19:12

that they wanted . So , leading

19:15

by example , be that example

19:17

for them .

19:18

I love that . So once you

19:20

get the mindset right , what's

19:23

the next step ? Because that mindset part's a big

19:25

piece . But now what am I ? My mind's

19:27

right , I'm inspired

19:30

. What's next ?

19:33

Now we create accountability

19:35

. So

19:38

I personally like to have

19:40

an accountability contract

19:42

between myself and the client

19:44

and Obviously

19:46

you can't make anybody do something

19:49

that they don't want to do . But

19:51

when they feel like they have a partner

19:53

that they kind

19:55

of want to show up for as well

19:58

, you're more

20:00

likely to be there . You're more likely

20:02

to do that and just

20:04

being there , freaking

20:06

cheerleader always , and

20:09

celebrating those

20:11

wins and discussing

20:14

the challenges that they've had

20:16

, and Never making them

20:18

feel alone and then gonna

20:21

meet them where they are . Not . Everybody

20:24

is on the same journey . I

20:26

don't say , okay , I did this

20:28

. Here you go , you do

20:30

it , make it fit in your life and

20:32

you'll have success . Because that's

20:34

just not true . Again , life

20:37

happens . We're all different

20:39

, so let's customize

20:41

. Let's figure out your why

20:43

, why you want

20:45

to be on this journey , what you

20:47

want to gain from it , and

20:50

then let's Customize how

20:52

we are going to get there for

20:55

you .

20:56

I love it . So now you've got the

20:58

mindset , you've got accountability

21:01

. What's next ?

21:04

So then we , we get

21:06

to work . Now that we've got these

21:08

goals , we break it up

21:10

again small , small

21:13

Challenges for them to

21:15

make it through , and it's more of an

21:17

invitation than a challenge

21:19

, because some people don't like

21:21

to be challenged . But if

21:23

you're invited , okay , I Invite

21:27

you to take this step

21:29

. I invite you to Try

21:33

these types of

21:35

meal plans . I invite

21:37

you to Whatever

21:41

it is , and I know that is a bit

21:43

too general , but it's

21:46

so individualized that

21:49

it's like , okay , what

21:52

can , what can we do to

21:54

start seeing results

21:57

. And really , once

21:59

the mindset truly shifts

22:01

, you're not just

22:03

looking for those physical results

22:06

. You're looking

22:08

for those feel-good

22:11

feelings that that

22:13

starting your workout

22:15

plan is going to

22:17

feel good , even if you don't

22:19

see results today . Just

22:22

being able to talk love

22:24

and life into yourself is

22:26

going to feel good , even

22:29

if it takes time for you to

22:31

fully believe it . Versus

22:34

when you're talking all this oh , I

22:36

can't do what I've failed before . Nothing

22:39

ever works for me . And then

22:41

you have excuse after excuse after

22:44

excuse and Down , talk

22:46

and down , talk and down , talk . No

22:49

matter what you're trying to do , you're

22:51

not going to be successful

22:54

because the

22:56

the body does what the mind believes

22:58

, and so it really is

23:00

. I , I , I

23:03

don't want to say that easy or

23:05

simple , but it kind

23:07

of is , because it

23:09

falls into place . You become

23:11

that person that you're aiming

23:13

for . You're taking the actions

23:15

of the person you want to become

23:18

. Therefore , you are

23:20

that person now and everything

23:22

else is just catching up .

23:26

Because you're in this field and you're

23:28

also in the medical field , I'm sure there

23:30

are Always innovations

23:32

, always new things . As

23:35

you look at the horizon coming up , what's

23:37

the ? The next phase

23:39

or next new research

23:41

that we're not aware

23:43

of yet , but you're on the cutting edge of .

23:47

So a lot of people think , okay

23:49

, I just got a , burn calories , burn

23:51

calories , burn calories . So

23:54

they're like move more , eat less

23:56

. It's as simple as that and

23:59

while a calorie deficit is

24:01

important as well as moving

24:03

your body , being

24:06

in more of a set , steady

24:08

state , cardio is is

24:11

actually more

24:13

helpful for People

24:15

to lose weight because when we're in

24:18

that high energy cardio , all

24:20

of the time we create

24:23

cortisol which creates

24:25

a lot of that belly fat that

24:27

nobody wants not women , not men

24:29

, nobody wants it . But

24:31

because cortisol is caused

24:33

by stress . Exercise is

24:36

a stress , and in small

24:38

limits . That's awesome

24:40

. It's doing what it's supposed to do

24:43

and the reason that

24:45

we gain cortisol is because

24:47

it wants to put our body

24:49

into that action mode

24:51

and it gives us the

24:54

, the means

24:56

to be able to perform whatever

24:58

actions . That it is for

25:00

, whatever exercise and something

25:03

else again . With the whole

25:06

cardio thing , a lot of people

25:08

think cardio , cardio , cardio . We

25:11

need to do restrictive

25:15

training , we need weights

25:17

, we need to be able

25:20

to use our muscles , because

25:23

that is actually going to help us

25:25

burn more fat over

25:28

the long run than just

25:31

doing cardio . Cardio will

25:33

burn more calories in

25:35

the immediate than , let's say , weight

25:38

training , but weight

25:41

training will burn calories

25:43

for a longer period

25:45

of time , and it's also

25:48

just the fact that the

25:50

more muscle we have , the faster

25:52

our metabolisms . So

25:55

therefore you're going

25:57

to lose weight at

25:59

a more rapid rate

26:01

than if you were just doing

26:03

cardio alone , because cardio

26:06

is not going to impact your

26:09

muscles .

26:11

So I heard that as you get older , it's

26:13

really really important that you keep

26:15

building up muscle because as

26:17

you get older , the muscles one of the first things

26:19

that that goes . So what you're

26:21

saying kind of feeds into what I've heard and

26:23

read about . So I like the fact that do

26:26

more bodybuilding or more more weight

26:29

training as you get older . So tell us about as

26:31

your body is changing . How

26:33

important is muscle for older people

26:36

?

26:38

Okay , osteoporosis

26:41

, injuries , that

26:44

weight gain , that will happen

26:46

. Quote unquote . Naturally , it

26:49

doesn't have to be your

26:52

normal , it doesn't have to be anybody's

26:54

normal . We think of those things

26:56

as okay . If you're getting older

26:58

, it's just gonna happen , there's nothing

27:00

you can do about it . But as

27:03

you continue

27:05

to build and just

27:07

even maintain the muscle

27:09

mass that you do have , you

27:12

don't have to have aches and pains

27:15

, you don't have to suffer

27:17

, you don't have to worry about . Okay

27:20

, my waist size is continuing

27:22

to grow . Now I got to go buy

27:24

new clothes . No , you can be fit

27:27

and healthy at any age

27:29

. I mean , just look out there . You

27:32

can see the 70 year olds

27:34

, men and women that look

27:37

amazing . Look

27:39

at Jada Pinkett Smith's mom

27:41

and I know she's a celebrity , but she's

27:43

who I have in my head . Okay , you

27:47

wouldn't know anybody else . But

27:49

yeah , like she looks amazing

27:52

because she takes

27:54

care of herself , she puts work into

27:57

herself , and not that everybody

28:00

has to try to have a six

28:02

pack or the smallest ways

28:04

, but it's . It's for health

28:06

and it continues to

28:09

affect our mental health

28:11

as well . And how

28:13

many people , when they see they're

28:16

not feeling their best

28:18

physically , they don't feel

28:20

their best emotionally

28:22

, they don't feel their best

28:25

at all . So let's

28:27

counteract these things . Let's

28:29

continue to build muscle

28:31

, let's continue to take

28:34

care of ourselves so that again

28:36

, we can have a better quality

28:38

of life as

28:40

we continue to age .

28:42

I love that . What are you excited

28:45

about in this season of your life ?

28:48

So I have some new things

28:50

happening . I am

28:53

going to start participating

28:56

in hosting retreats I already

28:58

have two that I'm co-hosting

29:01

, one in May , one in September

29:04

and let's see if something else comes in

29:06

between there and I'll

29:08

also be joining you in the podcast

29:10

space . So , starting

29:13

in March , you'll be able to

29:15

find Fit and Fab with

29:17

Louisa on all streaming

29:19

services .

29:21

You go there . That's a space to be

29:23

in . I like that . I

29:26

love what you do because I think what you do is so important

29:28

, especially after you come out of the this

29:30

last season , where so many people were

29:32

just not prepared for what happened and

29:35

so much of what I heard was because people just

29:37

were not fit , that it was worse

29:40

on people because they were not in good shape and

29:43

they were bodies . When I able to fight off the

29:45

disease . Thinking

29:47

about what you're doing and the impact

29:49

you're having on the world right now , what

29:52

do you want your legacy to be ?

29:55

Just knowing that you

29:58

get to create whatever

30:01

it is that you want to achieve

30:03

. Don't give

30:05

anybody else that power

30:08

. I wanna be able to

30:10

inspire and empower

30:12

others to know that

30:14

if they want change , they

30:16

can create it , and they can do that out

30:19

of love for themselves versus

30:22

out of I don't like

30:24

who I am , I don't like the way I

30:26

look . It's like no , I love myself

30:28

. So I want to be the best

30:30

version of me and

30:33

continue to pour into myself

30:35

.

30:35

That's awesome . So where can listeners find

30:37

you and connect with you ? On social media and , like

30:40

you said , your podcast is coming out soon . But where can they

30:42

connect with you until your podcast

30:44

comes out ?

30:45

Yes , yes , you can definitely

30:47

find me on most

30:50

social media sites . Just type in

30:52

coaching with Louisa or Louisa

30:54

Valentin Pretty

30:56

easy to find . I've

30:59

been told I'm very Google-able , so

31:04

if you Google me , I

31:06

pop up all over the place

31:08

, but I love connecting with

31:10

others . I have a brand

31:13

new Facebook group that I just

31:15

started in

31:17

January Fit

31:20

and Fab Tribe , so feel

31:23

free to hop on , get some

31:26

inspo , get some tips , get some laughs

31:28

, because if you can't tell I'm a

31:30

little bit of a goofball

31:32

, okay , that's just my thing

31:35

. So , yeah , you

31:37

can find me .

31:38

It must be the New Yorker in you .

31:40

Yes , yes .

31:43

Well , louisa , thanks so much for being on the show and blessings

31:45

on what you do and how you pour into women

31:47

, especially Just to remind

31:50

them that , yeah , you do need to take the time

31:52

for yourself so you can be better , not

31:54

just for yourself , but also for your family as well

31:56

. So they need you to be healthy as

31:58

possible . So don't feel guilty

32:01

to give yourself that space . You need to

32:03

continue to be healthy .

32:06

Thank you so much , keith , it's been a pleasure

32:08

Thanks

32:10

.