The Livy Method Podcast - Livy Method Day 74 - Spring 2025

Episode Date: July 3, 2025

Gina Livy's Facebook Lives from The Livy Method Spring 2025 Support Group hosted on Facebook. This is a recording of the Day 74, 9 AM live. You can find the full video hosted at: www.facebook.com/groups/livymethodspring2025In this episode, Gina reminds listeners that summer doesn't have to mean slipping off track. Whether you're still looking to lose, holding steady, or feeling the need to reset, the season can support your goals—if you're intentional about it. She encourages the Livy Community to get clear on their summer strategy, personalize the plan without going rogue, and stay connected to their body's needs through every meal and snack. Gina also emphasizes the importance of finishing strong, resisting the urge to check out early, and recognizing non-scale victories. With a clear focus on progress and intention, this episode sets the tone for a confident close to The Program—and what comes next.To learn more about The Livy Method, visit livymethod.com. Hosted on Acast. See acast.com/privacy for more information.

I'm Gina Livi and welcome to the Livi Method Podcast. This is where you'll have access to all of the live streams from my 91 Day Weight Loss program. With a combination of daily lives, guest expert interviews, and member stories, there is something new almost every day. Miss the Morning Live? Want to relisten to one of our amazing guest experts? Well, this is the place.

This podcast is hosted on Acast cast but it's available on all podcast platforms, including the one you're listening to right now, Spotify, Apple and Amazon Music. It's time to hear from our podcast sponsor today and it's a good one because it's travel. And we're all about the destination. Okay, the journey to but yes, anyways, Cuba, we're talking about Cuba and it isn't just a destination. It's a whole vibe.

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We're just eating breakfast. Wi-Fi was a little bit jumpy in the back, but I'm here now. Okay, let me just get set up. Have a sip of my coffee. I think that's a lot better. So I was talking to Kim today, who you guys know as the manager of the group,

and she's talking about it's pretty quiet. People are out of their way, they feel a little bit off. Summer is in full effect, the weather is nice. So many of you concerned about what you're gonna do over the summer, especially if this is your first summer since doing the program, so I'm gonna get into that in a hot second. Let me just make sure my connection is good. Yeah, okay, I'm good. Yes? Hi Helen, hi Dave. So I want to talk about what to do over this summertime because people are already asking if they can just do back on track throughout the summer and yes you can, but you also want

to stick around to personalize the plan. So ideally over the summertime it's a great opportunity to test what you've got, to test what you've learned, to be able to test trusting yourself with when to eat, what to eat and how much. If you are still looking to lose weight, I suggest that you continue to personalize the plan throughout the summertime. If you are concerned about the lack of structure or support, then I suggest that you join our summer club group. That's where you're gonna have the team there,

answer any questions that you have. We're gonna have some motivational posts. Obviously the goal is to one, give you a place to focus on your goals, two, have people answer any questions along the way, but also three, help keep you motivated and give you tips throughout the summer so you can stay on track. But at the end of the day, I think you have to take a minute and say, what's my plan?

Is my plan to just kind of maintain my weight over the summer, or is my plan to get into it and continue to focus on the scale? Sometimes people are like, I want to keep losing and then they decide halfway through, listen, summer short, I just want to work on maintaining. So you want to think about how you want to navigate your summer and then from there, make a plan to set yourself up for success. Success can look like enjoying the summer and just being able to maintain and sustain

your weight and learn how to do that. That in itself is beneficial because it's going to give your body time to adjust to the weight that you have lost and it's going to help reinforce the fat that you've lost in your new set point and it gives you a taste of being able to live your life and not have to worry about focusing on the scale every day. So there's a lot of benefit just to that.

If you are looking to continue to move down the the scale, I'm gonna suggest personalizing the plan. And that's a tweak that we're gonna introduce next week. Still has all the structure. So you're gonna be checking in on every single meal and snack time, assessing if you're hungry, if you need to eat, could eat or should eat. You're still consuming all the same foods

that we have introduced over the last couple months. So you're not doing your own thing, you're not adding in anything new, there isn't a lack of structure, it's literally following all of the things that we've talked about and you've learned over the last few months. So I think it's the summer can have less structure,

like your life, if you're going away, you're hitting the road or whatever. But if you're choosing to continue to follow the plan, which would be personalized in the plan, that has all of the structure of the program in it. So it's very much not doing your own thing, it's not just trying to figure it out yourself, it's everything that you're doing

will be for a rhyme and a reason. So stick around next week, on Sunday we're gonna roll out the guidelines for weeks 11 and 12, and then you can decide if you have the capacity to continue to focus on the scale or if you just kind of want to maintain and sustain. That's where I would suggest if you feel like your summer is gonna be a bit chaotic, although personalized the plan is great because it's got a lot of flexibility in it. If you don't have the capacity for that, then yes, you can just follow the basic food plan.

You always could follow the basic food plan, just like how so many of you followed the basic food plan, you lost weight in the first few weeks of the program when we were following the basic food plan without any tweaks added to it. It's effective, but the tweaks that we introduce each week are designed to dig a little deeper, help you level up a little bit more, to kind of just help things progress and move forward a little quicker. So if you just follow the basic food plan,

eventually you would lose weight. Obviously, doing the tweaks each week is more of a proactive approach. So we're gonna talk about how to navigate all next summer in the next couple weeks. If you've got any questions about that, let us know. Good morning, everyone. Looks like it's going to be a rainy day on and off.

Perfect day for more food prep, housework after. Hi, Linda. So setting yourself up for success in the summer. What does that look like? Right? So where's your take a look at sort of the past reflect on the past in the summer and where have you got tripped up? Going to the cottage for a week, going to barbecues, out on patios. We talked about this yesterday. What does the you who is

done all this work, how does that person navigate the summer? How does that person go to a barbecue? How does that person vacation? How does that person go to a cottage? And so this might be like prepping some you know great yummy delicious salads. I was actually just going through Greta's book, right? So it could be like going through this and taking a look at some of the great salads, and that's your new thing when you go to family events

or barbecues, and be prepared and bring food that you can actually eat at the end of the day. It's gonna make it a lot easier. The thing about the summer, it's kind of like a long weekend. So you know how you're really good during the week and you've got your routine down and the weekends tend to throw you off. If you think about it, the summer's kind of like

one big, long, massive weekend. So it's really easy to get thrown off because it's just off from your regular routine. And so just how you want to take a step back before every weekend and assess your situation, what you got going on, and make room for, I want to make sure I'm digging my heels in because I have an event that I'm going to.

So you're making a plan to indulge, making a plan you're going to know, you're going to want to go out, you're going to want to enjoy the food, so make a plan for that. Summer is no different, it's kind of like one big long weekend where if you can take a step back and make a plan for yourself you're gonna be able to still enjoy all the yummy bites bits and still move the

dial on the scale. All right let's see what else we got going on. I've got the lake motivating me all summer and drawing me away from all the screens so that's a big movement. This summer is everyone getting off their iPads and their screens and social media and whatnot and just kind of like enjoying and being in the moment and I'm all about that. I'm all about that. I probably will be doing a little bit of that myself. Leaving tomorrow for an Alaskan cruise with my family. I'll be pausing the program for a week. No Wi-Fi. I'll enjoy all the bites of bits. Trying to be mindful because I don't want to feel like shit when I get back.

So again, back on track, right? That's what it's there for. Then the thing is you don't have to pause you focusing on yourself. In fact, I would read over the guidelines, if you're new to the program, read over the guidelines on Sunday because it's going to give you a lot more flexibility.

Because the thing is why you're away on vacation especially, yes, you want to enjoy all the foods, but you wanna feel your best. And so I would make your intention be, my intention is to just make choices that make me feel good. And maybe it's eating the thing, or maybe it's going for a walk,

or maybe it's doing something that you wouldn't normally do on vacation. Right, cause the worst thing you can do is go on vacation and just, you can't wait to get back home. Cause you've just eaten and drank all the things and you just feel like shit. And so sometimes your plan is just making choices

that make you feel good in the moment. If you do want any travel tips, we posted those in the beginning of the program. So you can do a search, if you just search the group or pull them up in the app, we have all sorts of travel tips for you as well. Hi, Risa, good morning. Going to the Montreal Jazz Festival.

I well need to get away, brought a cooler with a big fruit and veggie platter, nuts, snacks too. I'm definitely gonna enjoy my meals, but I decided not to go right off the rails. So this, right? This is where it doesn't have to be all or nothing, where you don't have to be like,

okay, I'm just gonna go eat all the things and deal with it later. You can go and have some of the things and then be prepared and have other snacks. So if you have your veg snacks and your fruit snacks and your nut and seed snacks, you're probably also less likely to overeat any of those indulgent foods

that might make you feel great. Do you know, oh you guys are talking about cold stores, summer stress, I hate summer colds, they're the worst. Broke through the snacking habit that had stuck back last night forced my brain into answering why do I, where do I, why do I want this? So that, so, I mean this comes down to intuitive eating. Just gonna drink my coffee for a second.

The problem I have with people who are all about intuitive eating is that you have to learn how to be intuitive. And that's the whole asking, stopping and taking time to ask the four sets of mindful eating questions. Taking time before you eat, just kind of slowing down. And so before maybe when you start the program, you're not even recognizing why you're going for the snack, why you're going for the food. Is it a trigger, is it your environment,

is it a craving, whatever. And now you actually have the capacity where you can say to yourself, okay, you can probably feel it coming a mile away. You think about, so I did this yesterday, because I was coming here, and I don't know if you heard my live yesterday, but I had a lot of chips the night before,

a lot of margaritas and chips on Canada Day so I sort of in that little bit hungover dehydrated I'm coming to my friend's place and stopping at the grocery store and I'm thinking I'm probably gonna want a snack at night and then I was like do I really want a snack at night and so the night before I like three bags of black truffle chips, which were delicious. There's no regrets, they were so good. And I walked down the chip aisle, first of all I wasn't gonna walk down the chip aisle.

And then I walked down the chip aisle and I saw the new spicy ketchup from Miss Vicky's. And also they had sour cream and onion Miss Vicky's, which they never have. And sour cream and onion's my favorite. And I thought, there it is, it's staring me in the face. And then I just took a minute and was like, do I really want these?

Like how am I, I know like it'd be nice to have a little snack, but how am I actually gonna feel if I eat them? And I was like, I'm not even gonna buy them. And not because I didn't trust myself, and because if I had them I would eat them, I just literally was like, I don't want these. I had enough chips, I don't want them.

They're not gonna bring me any joy. Sure I might have a couple, they might taste okay. But like I just, so it didn't even, my point is it didn't take me sitting in front of the chips at night to know that I didn't want the chips or why I was having the chips. It started hours before when I was in the actual grocery store. And so you this is what you've been doing. This is why it's it's good to not be perfect with

everything and to have the thing every now and then to realize that you don't actually want the thing or to recognize how you feel when you have the thing. And so now you have now it's not just taking the time, it's not just you taking the time to be aware, it's like you're actually picking up on all the signs and signals well before you have to make that choice. And so if you take this back to the snacking habit, you probably were, like, you're probably,

before you got in that moment and thought about the snack, probably sensing that the snack time was coming and that gave you an opportunity to be like, do I really want this? Why am I having it? Am I being triggered? Is it just out of habit? So you have that ability now.

The reason why I want to spend so much time talking about this is because when we talk about the tools and the skills that you've acquired, to not just lose your weight, but it's also to be able to maintain and sustain your weight and not just while doing the maintenance program, living your life. That's where when I started this conversation today,

it's about testing, testing what you've learned, testing out the tools in your toolbox. And so whether you realize it or not, you've been acquiring all these tools and skills in this sense of awareness. And so you're not gonna go out this summer, the day the program ends, and go buy a box of donuts and eat the chips and eat all the things.

And it's much harder to actually gain weight than you actually think. So I think that you'll be really pleasantly surprised by how your body is working for you and how much work you've actually done to change the way your brain is wired and how much work you've actually done to make a difference in your habits. And I think when people talk about how they're afraid of the lack of structure, well, what's

the structure? Now, this could be your routine. So this is where you have been checking into the group every day. So if you're concerned about losing that connection to our community or access to people, join our summer club. And then you can check in there every day. Or listening to the live.

So there's gonna be a live every day, but you can go back and listen to our old guest segments or our old lives. They're still relevant and motivating. Lots of good tidbits in there. The team is actually gonna put together a list. So there's a list in the app of all of our guest segments, but they'll put together a list of all of our guest segments

so you can go through and listen to the ones that you might have missed or listen to them over again. Is it the journaling that you were doing in the morning and the evening, setting your intentions and end of day reflection? So that's something you can do without being in a group or the group having the structure that we have with our weight loss programs. And so think about the routines.

If you've been getting up every day and having your lemon water, apple cider vinegar in the morning first thing, just because you're no longer doing a program or like a structured program, or it's the summertime, doesn't mean that you stop that routine. So you'll find that there's so many things that you do in your day to keep you, I don't like on track, off track, but for the lack of a better term, on track, and working towards your goal.

So this is why it comes down to understanding what your plan is for the summer. Am I gonna maintain? Because you can't be making choices where you are indulging and your plan is to maintain but you get on the scale every day and you're disappointed that it's not down. Because in order to see the scale move down you actually have to make an effort and be intentional about doing that. So what is your plan for the summer? So that's what

I would suggest over the next couple weeks is really give some thought to like what's my plan over the summertime? How am I going to approach this? There's a lot of time, there's like seven weeks at this point. You can make a real big difference or am I just going to do more of the maintenance route? And then what's my time? You signed up. So there's so many people, for example, concerned about the struck lack of summer instruction the summer and haven't even signed up for fall. And so if you haven't signed up for the fall program yet, why? Why haven't you signed up for the fall program? Because at least then you know in the fall, you have a plan for continued weight loss, right?

So yeah, so I love that, breaking the snacking habit. And then you might have some more snacks every now and then, but you'll have that sense. So that will be the way that your brain is wired to actually give some thought to do I actually want this? Why do I want it? Am I craving it? How I'm going to feel? it's not gonna be a whole big thing. It will literally happen within seconds. So if I just think about eating a bag of chips

now, because it's the morning, I'm not interested in eating a bag of chips. Ask me later in the day where you know maybe I've got some stress going on or some family are around or I'm having a few drinks or or I haven't been drinking my water whatever it is that might be a little different but right now if I had a bag of chips open on the table I'm not gonna want to eat them and so all that is just become instinctually and naturally to you. It's time for today's podcast sponsor and this is a company that I can feel good about it's Bombas. Did you know that socks are one of the most requested items by organizations supporting people experiencing homelessness?

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and don't forget to use the Libby discount. I might have gotten my period again after almost eight months. My ultrasound to see my thyroid is in two weeks is set for Hashimoto's disease. So that is something that actually happens quite normally with the program because when you get your, when your body's becoming healthier

and if your hormones were out of whack, and I'm not just talking like your estrogen, progesterone, all of that, your cortisol, your insulin, when you get your hormones, for lack of a better word, balanced, because you can't actually balance your hormones because your hormones are always in flux, that's actually not unusual for that to happen. But absolutely want to check in with your doctor.

But we actually have a post on that. So you might have missed it on your menstrual cycle and the living method. So if you go into the search feature in the group, you can read over why that happens and how it is somewhat normal. However, with that said, if it's unusual for you, I absolutely want to check in with your doctor.

We also have some information, I believe, in our menopause learning series, if you are a member of that. Camping for four days, many friends, away camping for four days, hi Dan. Many friends were eating chips and drinking way too much. Proud of myself that I stayed with smaller portions, just switched to barbecuing instead,

stayed on track with my food prep, that's a non-scale victory. Back home to my scale and no waking Yeah, and you probably feel a million times better than if you and not that that wouldn't have been fun Like I'm trying to think like it's fun to go out and drink And get hammered every now and then like that's fun, right? Like it can be fun. But then also if you're someone who like watches other people, like it's just as much fun.

And then sometimes when you're watching other people drink, you're just like, you know, I'm kind of glad I'm not doing that. Like it looks like fun, but I don't want to do it. So I'm not knocking it, because I went out and had a lot of fun Canada Day and drank a lot of margaritas. But I always focus when I'm trying not to drink alcohol

because it messes with my stomach, it makes me feel all bloated. I try to focus on how I feel the next day. And so when I don't drink, I'm like, wow, I feel amazing, especially if I thought about drinking, and then I didn't drink. And you can do the same with eating. So yes, you want to focus on when you do indulge

how you feel the next day, because obviously that doesn't feel great, but more importantly, you want to feel on how you feel. Like you taking a minute and being like, I love that you posted and recognized this. You taking a minute and saying like, I had a great time and I didn't over drink and I didn't overeat and I felt fantastic and I feel amazing

and rather than having like a vacation hangover for a week I feel great like there's nothing worse than you want time off you go away you need a vacation from your vacation a lot of times we need a vacation from our vacation because we are eating and drinking and we don't feel great and so this this is the feels that you want to catch. And so this is where you want to wire your brain to recognize that when you do that, you feel like this. And take a minute, not just physically, but also mentally. And so next time you're faced with the same situation

where you could overeat, over drink, you're like, yeah, you know what? Last time I just did this instead and I felt I had a great time and I felt amazing. And so that's the sense of awareness and being in tune that you're going to have that intuition or that where your brain is making new connections with food and your choices and your experiences to know, okay, just like, you know, when you over drink alcohol and you can never drink that alcohol again, because the thought of it is's just like I'm never drinking that again. You can make those other connections in a more positive way

So this is what I mean by who are you now, right? Who's the Dan who's lost who's the Dan who's lost the weight and that how does that person navigate camping? What do they bring? What do they do differently? Because again, you're you were a product of how you were living your life, so you've got to make changes that are going to support the new lifestyle that you want to live. I love hearing that. Weekends are driving me crazy when I go to the family

cottage. Hi Sandra, I have tried plants for the weekend and they fall apart as we eat as a large group and the timing is crazy and inconsistent. Very late lunch. I'm thinking I might have to take me out of the mix and just sit with them while they eat and just keep myself on a schedule five days away and I feel like crap. Yeah. So do your own thing. Right? Do your own thing. So if people are eating way too late, eat a little bit earlier.

You'll get used to this and people will get... So for example, I remember with my girlfriends when I was even younger where people would go out so late. Oh my God, they leave the house at 11 o'clock. But we'd have a lot of late dinners. And I still like eating late because one, I just feel that I don't get a good night's sleep. And usually when I was younger, I'd have like 10 jobs running at the same time or I worked on the morning show and I'd have to get up super early.

And if I ate a big dinner late, I would not feel good. And so there were many times when I would go meet my girlfriends and they would sit and order food and I would sit and just have a drink if I wasn't drinking a tea. and you kind of just get used to it you get used to sitting around and having conversation or you can just have like you know something lighter maybe so if there's you can have a bit something

a little heavier earlier on and then maybe have like some leafy greens or part of the salad but you're're right, like you don't want to go along with what everyone else is probably also not feeling great, but they're just doing it because that's what they've always done. So you'll be surprised how it's like kind of like if you start bringing your snacks to like if you start bringing fruits and vegetables and stuff everyone else will start eating them. Like that's always how it is. You bring food for you for you to be prepared. You put it out next to you.

Everyone's eating your fruits and your veggies and your nuts and your seeds and your snacks. And so just maybe just be like, I don't want to eat late anymore. It just really bothers my stomach and sleep. And you might find someone else says, yeah, me too. Like this is great, but like every time I don't sleep well. And so start your own thing.

And so this is where like, and obviously, you know, you want to hang around people who are going to be able to respect that. But it's not about even them. Because at the end of the day, like, I don't care when you're eating or what you're doing doesn't bother me doesn't affect me at all. It's about you and people will get used to you doing that. And you will get used to doing things differently or sitting the uncomfortableness that you might experience if everyone was sitting here

eating food. But think about it. So you all eat dinner. Some people eat really fast and they're literally done their meal while you have some people who are eating slowly and so you have people at the table sitting there drinking talking while other people are still eating. So it's kind of no different. Once everyone starts eating you're sitting there, you can just enjoy the conversation without having to enjoy the food. And so I love this.

This is sort of where you are like, okay, you recognize this isn't working for me, so what can I do? So just like who is that person that goes away on vacation? Who is that person at the summer? How is that gonna look a little different? Because the reality is, you're gonna have to make changes in your life, you're gonna have to make changes in your life.

You're gonna have to make changes in your life to support the changes that you've made. Here's Lorde at the cottage. I was at the cottage all weekend with six other people. I did well with meals, but the snacks and drinks did me in. I felt like crap. Couldn't wait to get home and eat all the healthy stuff.

Despite all this, I was surprisingly down a pound this morning. So, I wanna end on this because this is really important. What you've done by following the program is not just eat less, exercise more and force your body to burn fat. You've made a real difference. You've given your body the resources to make change, to repair, rebuild, regenerate, rejuvenate. You have addressed your issues physically, mentally.

You've actually helped your body get healthier. You've addressed your hormones. You're trying to just manage your stress better, get better sleep, make nutrient rich choices, move your body a little bit more. You've addressed why your body is feeling a need to store fat. And just because you haven't reached your goal yet

doesn't mean that you haven't already done a lot of work. And so this is where the momentum is really strong with that where your body doesn't want to store the fat any more than you do. So you can go away and you can indulge and you can still feel it and not have it affect the scale. And even when the scale is up, it's not like your body took that food and stored it as fat. Usually it's because

you also didn't get a good sleep, your routine was a little off, or you chose foods that are causing a bit of inflammation in your body or higher carbohydrate foods that cause your body to retain more water when you eat them. And so that's usually when the scale is up, it's not actual real weight gain. So this is where when you do get back on track and help calm the body down, you'll notice any ups on the scales will come right back down. Also you'll notice that you can do really well during the week, go away on the weekend

and indulge a little bit and still have that scale be down because it takes a lot for your body to like reverse the effort that you're putting in during the week. So this is why I'm saying you can still enjoy the summer and all the yummy bites of bits, maybe not like all of them, but within reason, not moderation, but within reason and still actually see some movement happening on the scale. And so we're gonna get into that more next week with our personalized plan. It's gonna give you a little bit more flexibility in order to do that. But again, so if you go to the cottage and you come back and you feel like shit, was it worth it?

And what would you do differently? And so that's the part where you're learning to create a life that supports the changes that you've made and the life you want to moving forward and how you wanna feel when you go away on vacations or trips or to the cottage. So chances are every summer you're gonna go to the cottage. Maybe you're gonna go to the cottage again at the end of the week. What are you gonna do differently this time? What snacks are you gonna bring with you?

How are you gonna navigate that? Maybe you're gonna get up, go for a walk. Maybe you'll bring a yoga mat. Maybe you'll, so this is an opportunity to test that out. I didn't used to do the summer group because I thought it was good for people to experience that you have actually made a lot of change. And you will be surprised at the end of the summer.

You'll be like, wow, I'm really surprised in myself the choices that I made. I'm really surprised that I didn't gain all my weight back. I mean at this point you have to try really hard to do that. So I know that there's a lot of people feel there's some nerves, unsure. And this is why we do have our summer club. It is a place where you can connect with the community, stay motivated, a place to focus on your goals, a place to ask questions if you have any, get them answered, a place to stay motivated. It's not a guided program like what we do,

but it is a place for that. But you've actually, if you've been showing up every day and doing the work, you've actually made a real difference. And I know it's hard to trust that, but you have. And you'll have an opportunity to test that. You'll have an opportunity to test that. Just a heads up, I test that. Just a heads up I will not be going live tomorrow I won't be going live on Fridays due to the summer our new summer schedule so I won't be going live tomorrow. If you missed it Tanya Jelsemena was supposed

to join us and talk about addressing your changing body and she's so lovely. What we will do is maybe air a previous segment that she did with us but she is fully pregnant which we're so excited for her and not feeling well, unfortunately. So she won't be able to join us, but who's asking about the summer group? Summer group, yeah, so we're having a summer club. You might have missed it. If you go to our website, Livvy Method, you can check out our summer club.

So it's a six week club. I don't want to say program because it's a six week club. I don't wanna say program because it's not a guided program like our weight loss program. It's not for anybody new to the program. It's for people who have done the program and they're looking over the summer to stay motivated to connect with the community.

If you have any questions, our team will be working. So we leave this group at the ends of the program and we will be moving all of our efforts into the summer group. And then after the summer, we will be moving all of our efforts into the summer group and then after the summer we'll be moving all of our efforts into the fall group. So also a lot of questions, a lot of questions about what's gonna happen with the program. So you're gonna have access to all the information in the Facebook support group. So anyone working behind or if you missed anything, you'll still have access to the information here. The app, if you have signed up for our fall program or our summer club, you can continue to use the app in general tracking mode. Now, one of

the things that's different is you have always been able to use the app in general tracking mode, regardless of whether you sign up for the next program or not, that is changing. So that's why I'm not saying, oh, you can just use the app because we're actually making changes to that. So the Libby AI will stop working on the last day, but you'll still have access to be able to track the things that you need to track and all of the information from your previous programs will be there as well. I think that's it.

If you want any more information, head over to our website or ask in the group. OK, that's it for me. I'll be checking in over the weekend. I'll be back on Monday. Have a fit.