Kyle and Jeff talk about why you might be getting more colds than the average American. We also visit with Kevin Weston, an exercise physiologist, about wellness strategies that matter the most to your overall health and wellness. Check it out at The Huntsman World Senior Games.

 

Three Dog Night:
Jeremiah was a bullfrog, was a good friend of mine. Never ever-

Kyle Case:
Hello, and welcome to the Huntsman World Senior Games Active Life. My name is Kyle Case, and I'll be your host on this amazing journey as we attempt to help you get the most out of your life. Joining me in the studio today is my co-pilot, Jeff Harding. Jeff, how you doing today?

Jeff Harding:
Well, this co-pilot is flying a little under the weather.

Kyle Case:
Really?

Jeff Harding:
A little bit of a cold. Actually, the cold's going away now. It's going to my chest. I have the cough, but yeah. Overall, I'm doing pretty good.

Kyle Case:
Well so, this-

Jeff Harding:
That's the third time this season.

Kyle Case:
-Jeff, tell me if any of this sounds familiar to you.

Jeff Harding:
Okay.

Kyle Case:
Runny nose.

Jeff Harding:
Yes.

Kyle Case:
Sore throat.

Jeff Harding:
Yes.

Kyle Case:
Cough.

Jeff Harding:
Yes.

Kyle Case:
Congestion.

Jeff Harding:
Yes.

Kyle Case:
Sneezing.

Jeff Harding:
Yes.

Kyle Case:
And just generally feeling awful.

Jeff Harding:
Yes.

Kyle Case:
Any of that sound familiar?

Jeff Harding:
Have you been watching me do this? Have you been spying on me, Kyle? (laughter) Yes [inaudible 00:00:54], so what am I going to do? Yes,

Kyle Case:
Yes, so of course these are all signs that you have a common cold, and according to the Center for Disease Control and Prevention, adults on average have about two to three colds each year.

Jeff Harding:
[crosstalk 00:01:07] Well then I'm above average. I've already had that this year.

Kyle Case:
I knew that. I knew that, because I've seen you suffer this winter and spring, and when you consider that the average cold lasts seven to 10 days, that's 18 to 20 days out of 365 that the average person spends fighting a cold. I feel like you've been fighting it for more than that.

Jeff Harding:
For 45 days I've been 45 out of 45.

Kyle Case:
It feels like that.

Jeff Harding:
I mean I'll just be getting over it, or just getting started again. So yeah, it's been-

Kyle Case:
Yeah, so anyway, I know you've been struggling with the cold. It's been hanging on, and then you get a little bit better, and then it comes right back to you. Today, Jeff, I want to see if we can discover the reason why.

Jeff Harding:
I already know it's my grandson.

Kyle Case:
Oh, you know, okay. Well, then we can just skip over the intro and (laughter) ... No, actually there are several things that can lead to someone suffering from a cold, and I want to see if any of these apply to you and see if we can track it down, okay?

Jeff Harding:
All right, I'll be the guinea pig here.

Kyle Case:
Okay? Number one: you're a smoker.

Jeff Harding:
Nope.

Kyle Case:
I knew that that was not the case.

Jeff Harding:
I knew you did, yeah.

Kyle Case:
I knew that that didn't apply to you, but Cedrina Calder, who is a preventive medicine doctor and health expert, says that the chemicals found in cigarette smoke have been found to alter the immune system's natural response by weakening it. It directly affects the cells of the immune system, she says, and that causes you to become more likely to catch frequent colds.

Jeff Harding:
Wow. Really.

Kyle Case:
Additionally, Calder says that smoking temporarily damages the tiny little hairs of the respiratory tract that normally help to clear out mucus and debris which tend to carry those germs.

Jeff Harding:
Is that what tickles your throat when you have the cough, too, those little hairs?

Kyle Case:
I think it's more in your nose, right?

Jeff Harding:
Oh, well, okay, yeah.

Kyle Case:
I don't think that that- I could be wrong. Maybe your hairs are longer than mine. I don't know.

Jeff Harding:
Well, I'm old. They are. (laughter)

Kyle Case:
Anyway, she says, to prevent the common cold, the best solution is to just stop smoking altogether, speak to your doctor about quitting smoking and your options for help in breaking the habit. And that's only one reason to quit smoking. There are lots and lots of reasons to quit smoking. But I knew that that one didn't apply to you.

Jeff Harding:
Right.

Kyle Case:
So here's the next one. Are you an avid hand washer?

Jeff Harding:
I try to wash regularly, yeah.

Kyle Case:
Okay, so if you're slacking on your hygiene, particularly when it comes to washing your hands, you shouldn't be surprised that you find yourself with the sniffles on a somewhat regular basis. When you don't wash your hands regularly, you're creating an environment that sets the stage up for recurrent infections like a cold. And that's because viral particles caused by the common cold may spread easily, especially when we don't wash our hands.

Jeff Harding:
Yeah, when I have a cold, I try not to spread germs from my hands. I do fist bumps or elbow bumps to say hello to people rather than shake hands.

Kyle Case:
Okay, there you go. So I'm going to check that one off of your list.

Jeff Harding:
All right.

Kyle Case:
You're a frequent hand washer. At least you try to be. Okay.

Jeff Harding:
Regular.

Kyle Case:
Number three: you're stressed out.

Jeff Harding:
No, yeah, yeah, (laughter) yeah, maybe, maybe.

Kyle Case:
Maybe a little bit, huh? So they've found that cNow, that's interesting. I have heard the concept that stress can lead to getting sick. I didn't realize that stress actually reduces your immune cells. That's interesting to me.

Jeff Harding:
It is.

Kyle Case:
To reduce the number of colds you're getting, you might need to consider addressing some of the stressors that you have in your life. You might also want to consider stress-reducing practices like yoga.

Jeff Harding:
Yoga (laughter).

Kyle Case:
You knew that was coming, right?

Jeff Harding:
Yeah, I did.

Kyle Case:
Meditation's another one. Mindfulness techniques. All of which we've talked about on the show before.

Jeff Harding:
There's one other, Kyle. I need a work vacation to Hawaii for about two weeks. Can you pay for that?

Kyle Case:
Do you mean a work vacation? There's a particular group that you want to recruit.

Jeff Harding:
Yes. The answer is this. They're on the beaches in Hawaii.

Kyle Case:
Okay. Submit that in writing (laughter), and we'll see what we come up with.

Jeff Harding:
He's not going to do it. (laughter)

Kyle Case:
Probably not going to be approved. But submit it anyway. The next one: you're sleep deprived.

Jeff Harding:
No, that's something that I've learned from this show. I have been getting at least seven hours a night.

Kyle Case:
And that is important. If you wake up rested and ready to face the day, that's a good thing. If you don't, your chances of getting sick are increased.

Jeff Harding:
Now what's really a bummer is when you're sick, you don't rest as well, so you don't wake up as refreshed.

Kyle Case:
I know. It's that cycle, right?

Jeff Harding:
It is.

Kyle Case:
It's that continual cycle. A couple of others, really quickly. You're not eating healthy foods.

Jeff Harding:
Well, I eat healthy foods along with unhealthy foods. So I'm-

Kyle Case:
I know you try to get in your fruits and vegetables, and that's good. Experts recommend that we avoid sugar and processed foods, both of which might decrease immune function. And instead, we should be loading up on nutrient-rich whole foods, like well-sourced organic, grass-fed and finished animal protein or nourishing soups, colorful salads, green leafy vegetables. All of those are packed with flu and cold fighting phytonutrients, and they're just good for you. You feel better when you eat good, right?

Kyle Case:
The last one: maybe this is you. You're spending more time indoors.

Jeff Harding:
Well, only because it's been winter.

Kyle Case:
Yeah? Because it's cold outside, right?

Jeff Harding:
Well, cold air-

Kyle Case:
A lot of people think that it's because it's cold outside that we get colds. Really, it's because we're spending more time inside-

Jeff Harding:
Very confined space.

Kyle Case:
-During the colder months, people are indoors more, which leads to more indoor contact, and then, of course, more spreading of the germs. Experts also say that colder temperatures can slow down the immune system, which makes it easier to get sick. Plus, being inside more means exposure to dust, which can trigger allergies, which can often feel like a cold, even though it's not a cold, but you still have a lot of those same symptoms.

Jeff Harding:
I think a lot of my colds this year have been an allergy.

Kyle Case:
Do you?

Jeff Harding:
I do.

Kyle Case:
Something in the air-

Jeff Harding:
This one was a legitimate cold, but others have been allergies, but they affect me the same way.

Kyle Case:
So after going through that list, do you still trace it back to your grandson?

Jeff Harding:
Oh yeah. (laughter) Because he's been coughing and sneezing and walking around the house and not covering his mouth.

Kyle Case:
When he's sick, grandpa's sick.

Jeff Harding:
Yeah.

Kyle Case:
That's just the way it works.

Jeff Harding:
Yep.

Kyle Case:
Well, Jeff, today's guest is Kevin Weston, a certified exercise physiologist. He has worked in the fitness industry since 2004, has received his Master's degree from Concordia University in applied exercise science, and is a return guest on the show. So Kevin, thanks for coming back. We're glad to have you once again.

Kevin Weston:
It's great as always to be here.

Kyle Case:
So as someone in the health and wellness industry, not necessary specializing in colds, but somebody in the industry, does any of that ring true, or does that sound like what you experience?

Kevin Weston:
Yeah, especially the part about the sleep. When you talked about it's kind of this evil snowball of I know I need sleep to feel better, but I can't sleep because I'm congested. How do you work through that? So I've had lots of common experience with that. I don't know exactly what to do about it but just let the cold take its course, I guess.

Kyle Case:
Sometimes, that's the only solution, right, is just letting it run its course, and-

Jeff Harding:
There's always catnaps too because they help.

Kevin Weston:
Yeah.

Kyle Case:
And Jeff would know.

Jeff Harding:
Yes, I would. Thank you for noticing that, Kyle. (laughter) He walks past my office when he goes in there and he gives off this-

Kyle Case:
Every once in a while, I've seen Jeff just being mindful. It's a mindful meditation technique.

Jeff Harding:
It's very intentional. Yes, when I'm sitting there, and my eyes are closed, I'm sitting at my computer, that's what it is.

Kyle Case:
Yes, for sure.

Kevin Weston:
He's been praying for a long time in there.

Kyle Case:
Yes, he has. He's growing closer to the Boss, right? Excuse me. So today, Kevin, we want to talk about wellness strategies that matter the most. So let's jump into it. What are some things that, from a health and wellness standpoint, we need to be aware of?

Kevin Weston:
When it comes to wellness strategies, in my experience being in the field, there's a little bit of when people are talking about here are some different goals, objectives that I have. And how do I meet those objectives? The first thing we want to iron down is, what things do you have control over, and what things do you not?

Kyle Case:
And that seems like an obvious thing, and yet so many of us spend so much of our time and our energy worrying about the things that we can't control.

Kevin Weston:
Absolutely, I'll-

Kyle Case:
So to actually be able and to sit down and say, "Okay, I'm going to sort this out. This is something that I can control, and these are things that are beyond my control." I think there's value in that.

Kevin Weston:
Absolutely. And as human beings, we're so alike but so different.

Jeff Harding:
And we're hard-wired to try and fix the things that we can't.

Kevin Weston:
Bingo. Yeah.

Kyle Case:
It feels like it, right?

Kevin Weston:
Absolutely, and so I will give an example of many times, a couple will come to me, and they're on a health journey of some sort, and even though they're, "Oh, we're doing this together so we can be supportive of each other." Then they start to be competitive with one another, like, (laughter) "How come my husband or my wife is getting this, and I'm not?"

Kyle Case:
That's tough, yeah.

Kevin Weston:
And so that's an example of, well, because I know you're joined as one in marriage, but you're still two different entities. And so that's an example of controlling those things that are within your realm of influence and those things that are not. Don't worry about it. There's nothing you can do about it.

Kyle Case:
Yeah, I love it. What are some other things? You mentioned sleep. I think that's a great one. Let's talk a little bit about that, how important it is, and it is within our control to a great degree.

Kevin Weston:
Absolutely. I think one that gets overlooked is how we manage our stress, how we react to it. We always know that life's always going to throw us curve balls, but how you manage that is going to vary from person to person. Some people might not listen to music or talk radio on the way home from work or just be having to listen to silence. It could be taking a nap. It could be watching a movie or something that gets your mind off of what it is that you're dealing with. I think for a lot of people it's having that social connection, having that human connection with other people and having someone that you can talk to and work through if there are different challenges that you're facing in your life is a big component.

Kyle Case:
And I think that we're understanding more and more these days about the importance of mental health and how crucial that that is in each of our lives. And for a long time, that's been a real stigma. There's been real negativity attached to that idea of mental health and maybe mental illness. And I think that it's still there to some degree, but we're working through it. And I think that's a very positive thing. You touched on what I think is a crucial, crucial aspect of mental health, and that is the social aspect of mental health, and being able to just share how you're feeling with people and talk through some of those problems. I think that's very important.

Jeff Harding:
And not on a social media base-

Kyle Case:
(laughs) But one on one, right?

Jeff Harding:
Right. Doing it on Facebook or Snapchat or whatever your personal preferred app is not really doing you much good as far as dealing with the things and having a social interconnection.

Kyle Case:
It's not the same thing. That is for sure. You're listening to the Huntsman World Senior Games Active Life. And we are visiting with exercise physiologist Kevin Weston. Today we're talking about wellness strategies that matter the most. And like you said, Kevin, that the ability to understand where our stress comes from and deal with it in whatever way works best for us is a great thing that we can actually control when it comes to our overall health and wellness. What else have you got for us? That's a great one.

Kevin Weston:
All these things ... I don't want to give anyone the impression of compartmentalizing [crosstalk 00:12:37], because they all overlap. But a big one that I always will use with people is to get out and move your body. Your body's designed to move, and it's this amazing machine that knows how to repair itself and to heal itself, but you have to give your body an opportunity to do that. And I think a great way to do that is through physical activity. It's through how you fuel your body with food is going to be a major component of that. So it's going to be a combination of many things. And at the Live Well Center, we can help navigate people to know if you have identified an area that you want to improve on, we can help you on your individualized journey on how to do what's appropriate for you.

Kyle Case:
And to me, it's interesting that the concept of overall health and wellness within the medical community, it's such an interesting concept. I think many of us, when we're sick or we have an injury or a disease, the first thing we think of is, "Let's go to the doctor and let's try to get this taken care of." There's a whole movement of preventative ideas, and it goes beyond once a year taking your blood pressure and listening to your heart at your annual physical, which is very important. But this whole concept of whole picture overall health and wellness, and in a lot of ways, the Intermountain organization is leading that charge, but there are resources available all across the country, and even around the world, where people can get connected in a professional setting with people who can help them approach their health and wellness in a holistic way. And I think that's exciting.

Kevin Weston:
Yeah. No, absolutely. It's definitely a pro-active approach, not a reactive approach, is usually what I refer to. And even if you live someplace and maybe you're not close to services, maybe you live somewhere where it's far away from a major city. There are so many resources online that you can refer to as well in regards to exercise, nutrition, stress management, tools to help with sleep deprivation. We live in this Information Age. The challenges for most people are navigating to sort through what is evidence-based and what is just someone's opinion.

Kyle Case:
And that is the challenge, right? That is oftentimes the challenge. So we talked a little bit about some of the things in our overall health and wellness strategies that we can influence. We alluded to the fact earlier in the show that there are things that we cannot influence, and sometimes we spend a lot of time worrying about that. What are some things that we can't influence that we need to just let go and focus in on those things that are within our control?

Kevin Weston:
I would say age, genetics is a big one.

Jeff Harding:
I can tell people I'm whatever age I want to tell them. What do you mean, I can't control my age. (laughter)

Kyle Case:
You can control what you tell people your age is. That's not the exact same thing-

Jeff Harding:
Oh, I see now. (laughter) [crosstalk 00:15:37]

Kyle Case:
-as controlling your age. (laughs)

Kevin Weston:
But I'll give you an example. There are many times when people are not as physically active as they once were, and then they start exercising and they'll say, "My goodness. I can't do what I used to do 10, 15, 20 years ago." And I tell them, "You're right-

Kyle Case:
And that's okay.

Kevin Weston:
-and that's okay." (laughter) You're 65, I say, "Let's be the best 65-year-old version of yourself that you can be, rather than, I'm really trying to turn back the clock and keep up with this person or that person. Don't worry about that person. Compete against yourself, and be the best version that you can be."

Jeff Harding:
Well, there are people that are genetically predisposed to be with greater physical abilities as they get older, too. Some people have great genes that let them age well and seem younger than they are.

Kevin Weston:
Yeah. No, that is true, but what the research hi really showing is, yes there are aggressive genes that are out there, and it is what it is. Both Kyle and I are follically challenged. And that's okay-

Jeff Harding:
It means I have long, flowing hair down to my shoulders.

Kevin Weston:
-absolutely. (laughter)

Kyle Case:
Just like you get to control your age by telling people you're younger than you are. (laughs)

Kevin Weston:
But what they're really showing is that when it comes to genetics is many of these heretic traits are, it's ... those genes are loading the gun, but it's our live cell that's actually pulling the trigger and manifesting those genes to activate.

Kyle Case:
And that's again back to something that maybe we can control.

Kevin Weston:
Mm-hmm (affirmative)- Right. Yeah.

Kyle Case:
Right? Yeah. Love that. What are some things in the middle that are questionable areas that maybe we need to focus on but not give way to everything?

Kevin Weston:
Sure. I'd definitely say hormones or females' menopausal, certain medications that someone needs to take that keeps them alive or allows them to have a certain quality of life. Those are things that are going to be in the middle that a physician or another health care provider's probably not going to advise them to change because they need those things. But maybe you can look at other different options that will get you closer to where you want to be that's guided by a medical professional.

Jeff Harding:
And that's true. As Kyle knows, I had my thyroid removed from cancer about 15, 16 years ago. And I noticed a difference in how my body responded on the replacement therapy as opposed to on my natural thyroid. There was definitely a drop-off.

Kevin Weston:
Yeah.

Jeff Harding:
But there's nothing I can do about that. It's a medical situation. It's my medications.

Kevin Weston:
Yeah, and that's another one where we say it is what it is, but once again, let's turn our course to going within those four areas that we do have control over, which is going to be your movement, how you eat, your sleep quality and duration, as well as how you react and manage the stressful situation that life throws at you.

Kyle Case:
Awesome. Now I know your expertise is in the exercise sciences. And so I want to focus in on that for the last couple of minutes of the show. Physical activity. What are the best things that we can do that are most impactful from an overall holistic health and wellness approach? What's the best thing out there for us to be considered as we consider that concept of physical activity?

Kevin Weston:
I know this is going to sound really elementary, but it's the truth. You want to be able to realize that when it comes to physical activity, there isn't a finish line. It's not a, "Hell, I've got to do this so I can go back to (laughter)-

Kyle Case:
Right right right.

Kevin Weston:
-what I used to do." So with that, I always encourage people, start with something that you enjoy. If you despise a particular activity, even though your friends do this and they've had great results from that, don't start with that. Start with something that you at least tolerate. If you do that (laughter), you're more likely to do it long-term as compared to ... The common one I always hear people say is, "Kevin, I know I should exercise, but I hate running." And I go, "Well why would you run then?"

Kyle Case:
Then don't run, right? Because it's exercising.

Kevin Weston:
But it's exercise. I go, "Let's broaden your horizon and, I sure love pickleball, or I sure love ... Okay, well great. Go there, and let's build off of that foundation."

Jeff Harding:
So I can let burpees go without any guilt feelings. I don't have to worry about not doing the burpees.

Kyle Case:
You're not doing burpees right now?

Jeff Harding:
No, I don't do burpees. (laughter) They are not fun.

Kevin Weston:
You're not in a Warrior II yoga pose right now, either?

Jeff Harding:
No, no.

Kyle Case:
Yeah, yeah, definitely not in the Warrior Ii yoga- [crosstalk 00:20:17] (laughter)

Jeff Harding:
No yoga. No Down Dogs either, no.

Kyle Case:
Neither am I. Awesome. So I love that as counsel, as advice. I think that makes a ton of sense. And as you said, maybe it sounds a little too elementary that people don't embrace that, but what a starting point. What a great starting point. Find the thing that works for you. Find the thing that you will do. What is the best exercise for you? It's the thing that you'll do, right?

Kevin Weston:
Absolutely.

Kyle Case:
So if running's not your thing, then there's something else out there that may be your thing, that can be physical activity.

Jeff Harding:
I know for us, hiking is the thing that we really enjoy doing, so we do a lot of hiking.

Kyle Case:
Yeah, and you do, and that's a fantastic way to get outside and get vitamin D. It's a great way to increase your heart rate. There's a ton of benefits of getting out and hiking. Other things. What are some other examples?

Kevin Weston:
I think the other thing that I would also advise is starting with something, whether it be 10 minutes or 20 minutes or 30 minutes. Usually, we advise people 30 minutes a day, just to start off with because the research shows that will lower your risk for chronic disease. But those 30 minutes can be broken up into three 10-minute segments or two 15-minute segments. And then also just find any excuse to move. Your body is this machine that was not designed to be stationary, so look for opportunities to add activity into your day and to not be in the same position for really more than about 45 minutes to an hour without some type of interruption, to go get a drink of water, to go use the restroom or whatever it may be to add movement throughout your day.

Jeff Harding:
I knew old age had its advantage because you only can go about 45 minutes without going to the bathroom.

Kevin Weston:
So drink a lot of water, and you will get that movement in there.

Kyle Case:
And get moving. And again, there are so many simple, basic things that we can incorporate into our lives, everything from taking the stairs instead of the elevator or the escalator. As you said, just getting up every once in a while if you have a desk job, which Jeff and I, that's part of what we do. We do find ourselves sitting at our desk a lot. But just standing up and walking around the office, saying hello to somebody, just incorporating movements into our daily activities can go a long way.

Kevin Weston:
I heard a tip. This is a tip that I heard from another podcast, but it was, every time you sit down in a chair, do one squat. So you sit down in the chair, stand up and sit down again. If you were to do that, on average you will have done 10 thousand squats in a year.

Kyle Case:
Wow.

Kevin Weston:
So everyone is just thinking [crosstalk 00:22:46] that your seat must be hot or something, because you keep on sitting down and standing up, and then sit down. (laughter) But it's amazing. It doesn't have to be these big, gigantic, life-altering changes.

Jeff Harding:
Like your dog. You could sit down, (laughter) then turn around and sit back down again, because that's what the dogs do. They have to find just the right position.

Kevin Weston:
Yeah, see?

Kyle Case:
There are simple things wherever we go. I really like that. I went to training once. Someone said, "Every time you get up to go to the bathroom or go to the coffee machine or whatever, drop down and do two pushups." Those add up, of course, but the thing is is that while you're down there, you might as well do more than two, right? Maybe you found out 10 of them instead. (laughter) And all those things just start to add up. And again, from a holistic overall viewpoint, it's the little things make a difference.

Kevin Weston:
Absolutely.

Kyle Case:
Awesome. Well, we sure appreciate you joining us, Kevin. Thanks for sharing your expertise with us, and hopefully we'll have you back soon.

Kevin Weston:
Ah, it was great to be here. Thank you so much.

Kyle Case:
So Jeff.

Jeff Harding:
Yes.

Kyle Case:
Registration for the Huntsman World Senior Games is open and has been for several weeks now.

Jeff Harding:
Yes, it is, and yes it has.

Kyle Case:
We opened on March 1, and so far, Jeff, we have over three thousand registered participants.

Jeff Harding:
That's amazing.

Kyle Case:
Which is a lot? We're anticipating that we're going to reach about 11 thousand athletes, so we're almost a third of the way there is only a month's time. If you're interested in being a part of the Huntsman World Senior Games this year, and we hope that you're interested.

Jeff Harding:
We do we do.

Kyle Case:
In being a part of the Huntsman World Senior Games this year. Go ahead and get registered. Get it on your calendar. Use that motivation to help you really live the active life throughout this entire year. It's very easy to do. Just visit seniorgames.net. Click on "Register". The process is simple. It's fast. It's secure. And before you know it, you'll be ready to become one of our more than 11 thousand athletes who we're anticipating are going to compete this year. And it's going to be awesome.

Jeff Harding:
You'll be part of the largest family reunion you've ever been to.

Kyle Case:
That is for sure. The dates for the 2019 Huntsman World Senior Games are October 7th through the 19th. Remember to tune in live next to and every Thursday at 5:30 p.m. Mountain Time on AM 1450 or FM 93.1 for the Huntsman World Senior Games Active Life. You can also subscribe to our podcast anywhere that podcasts are found. Once you've subscribed, give us a rating. Write a quick review. You can really make a difference in helping us spread the word. You can also find this and previous shows right on our website, seniorgames.net. So check it out.

Kyle Case:
Our inspirational quote is from the great Martin Luther King, Jr., Jeff.

Jeff Harding:
Yes, sir.

Kyle Case:
He says, "If you can't fly, then run. If you can't run, then walk. If you can't walk, then crawl. But whatever you do, you have to keep moving forward."

Jeff Harding:
That's great.

Kyle Case:
Until next Thursday, stay active.

Jeff Harding:
Bye, everyone.