Holiday Hypertrophy | Kettlebell Fat Blast

In this episode, I dig int Welcome to the platform podcast where we talk to coaches, athletes, experts, and real people to learn about their approaches to training, nutrition, mindset, and much more. I'm your host, Jordan Coneerite, founder and head coach of the Twin Cities Ketaba Club. And I'm on a mission to help others build sustainable, healthy lifestyles. This week, I am diving into high-perture-free training and why the holiday season really is the perfect time to focus on building new muscle tissue. I hope that you enjoy this episode and find it useful and educational. I want to say, with it being Thanksgiving season, how grateful I am to each and every one of you who listen to this podcast and who are a part of my life. I cannot adequately articulate how important this outlet has been for me and how important this community is for me. So thank you, thank you, thank you. I'm incredibly grateful to each and every one of you who are hearing this message. And I hope that you will continue to listen and support my efforts as I continue to try and put positivity and good information and educational material and content out into the world. That's hopefully entertaining for you as well. If you haven't already, please do leave me a five-star rating and review, particularly on Apple Podcast. It's helpful to increase the reach of the platform. And of course, if you want to step on the platform and compete in Ketaba Sport, or if you need help with your nutrition, reach out to me. You can find me on all of the social media channels at Twin Cities Ketaba Club. And you can also email me at Twin Cities Ketaba Club at gmail.com. So now without further ado, let's get into this episode about hypertrophy training in the holiday season. The platform podcast, Ketaba fat blast edition. This is a late night Ketal after dark type of podcast here. So I am hitting this at 11 p.m. Central time on Tuesday afternoon, the week of Thanksgiving, because we're going out of town. Well, I'm going up to see the in-laws going up north to the lake, you know, for Thanksgiving as we like to say here in Minnesota, going up north to the lake as though we only have one. So going up there for Thanksgiving and I wanted to take a minute and record an episode quickly. I don't know how long this is going to go. I've honestly stopped trying to really to really time block these things. It's really just about getting the information out that I want to get out and hopefully as efficient and entertaining of a manner and educational manner as possible. So I will try not to belabor any points, but I will also try not to gloss over anything for the sake of time. Hopefully I can thread that needle okay for you. So the topic of today's podcast is holiday hypertrophy. And this is a topic that is near and dear to my heart because as a former offensive lineman and as a former fat kid. I always found it easier to gain than I did to lose. And hypertrophy training is all about being able to gain gain muscle, specifically. So to talk about hypertrophy, I have to first start with what is the functional definition of hypertrophy. So literally just means physiologically, the growth or swelling of any tissue. Right. In this case, we're talking about muscle hypertrophy. So we don't want to like liver hypertrophy when you don't want to have a swollen liver, we're talking about muscular hypertrophy. So it is literally the increase in size of skeletal muscle through the growth in the size of the component cells that make up your muscles. There are predominantly or at least theoretically, I shouldn't say predominantly theoretically, there are two types of hypertrophy. There is sarcoplasmic hypertrophy, which you can think of that as growth of the storage cells that are inside your muscle tissue. The sarcoplasmic inside your muscle tissues is where glycogen is stored. So that is sugar, sugar energy, right. That is stored inside your muscles and inside your liver. But when we're talking about muscle muscle hypertrophy, we're talking about sarcoplasmic hypertrophy is the growth of the storage cells, the sarcoplasmic inside of the muscles where glycogen can be stored. The glycogen and other fluid, predominantly water, right. That's type one sarcoplasmic growth. And then there is myofibraler growth. That is the growth in the size of the actual functional muscle fibers themselves, the myofibers that make up your muscle tissue. Those are the two types. Now, they don't happen in isolation of one another. You're not going to get just sarcoplasmic growth by training a certain way or just myofibraler growth by training another way. They tend to happen in parallel with one another and in various proportions, right, depending on a number of things, which will dig, which will dig into, but I wanted to start with the functional growth or the functional definition of how we grow muscle tissue. Those are the two primary types. And I say theoretical because with these types of things, it is very, very difficult to do controlled research studies over and over and over again to replicate results that that can unequivocally say that these are that there is a different, a different, a different type of hypertrophy, right. So these these are theoretical because there's evidence that supports them. And studies that support each of these that there are two two types, but it's very, very hard without doing extensive controlled studies and cadaver studies. And it's really hard to like take cross sections of people's muscles and see how did they actually get bigger was it through the fluid growth or was it through muscular muscular tissue growth. So that's why I say it's theoretical. But there's there's fairly well substantiated evidence. So you can just go. Google or, you know, PubMed search muscular hypertrophy and goes far down the nerd rabbit hole with me as you want to go to read research on this. But with that said, it is also super important to understand that muscle hypertrophy growth in the muscle tissue is highly correlated to getting stronger. But those two are not analogous, right. Just because your muscles got bigger does not mean that they got stronger. So when you think about those two types of muscle hypertrophy, circle plasma growth in retention of fluid inside of the inside of the tissue and retention of glycogen inside of the tissue is not necessarily going to make you functionally stronger. And when we think and I'm sorry to keep nerding out and being very semantic on you, but when we talk about strength, strength is the ability to create force and people typically think of maximal strength when we're talking about strength. Right. So the ability to move maximal load is not necessarily analogous to how big your muscles are. And it's an important thing to understand because strength is both a muscular adaptation and a neurological adaptation. And it's actually more primarily a neurological adaptation. So the ability to move weight is first and foremost a neurological adaptation. How well can your brain and central nervous system communicate information to the peripheral nervous system to fire muscle tissues in a coordinated pattern in a necessary way to drive load. That is a neurological trait first and that is the first adaptation that you that you get. So you can think about that newbie gains phase, right. When you first pick up any new skill, whether it's kettlebell sport, whether it's football, whether it's powerlifting, whether it's badminton. I don't care. Any new physiological activity. Where do you see the most progress? Well, you see the most progress in the newbie gains phase. Why? Because your brain is learning how to coordinate your limbs. And so your brain, your central nervous system is learning how to coordinate with the peripheral nervous system in a more efficient way develops new neural connections inside of the brain. It gets more efficient at creating those neurological pathways to the peripheral nervous system. You get faster, you get stronger, you get better, first and foremost through acquisition of skill, which is a function of neurological connection. Right. So strength is a muscular adaptation and neurological adaptation. So first, the first adaptation is neurological, right, connecting different components of the body. The second is muscular growth hypertrophy, right. That's the other way that you get stronger. The ability to move load is obviously correlated to how much muscle do you have on your body to move load. Right. So once you, once you have maximized the newbie gains phase and once the neurological adaptations have gotten stronger. And these things again happen in parallel. They don't happen. This is not, this is not waterfall. It's not, it's not like, you know, you have to do the neurological adaptations before your body can do the physiological adaptations that happens simultaneously. As anybody who has taken a significant period of time off of weightlifting and then started up again, or remember back to the first time you start a weightlifting, how fucking sore you were right away when you first start a weightlifting. That's because your body in addition to connecting your central nervous system to the peripheral nervous system to get better at moving load also said, hey, if we're going to keep doing this, we should probably build more muscle tissue. Because we need to adapt to this imposed demand of increased activity. Right. So that's that those two things happen simultaneously. But muscular growth is secondary to neurological as far as what in what order they typically happen. And as far as which ones get you the most return the most quickly muscular growth is secondary and it's also the more latent, which means it takes more time for muscular growth to happen neurological adaptation can happen very, very quickly as human beings, we can learn new skills fairly quickly. We're very adaptive. That's why we're apex predators. We are very adaptive bunch right so that that connection is first and then the muscular growth happens after that and that muscular growth takes time right you can think about how long it took you to put on your first five pounds of muscle when you know any time you were really trying to actually gain muscle tissue or gain weight if you've ever gone through that. It takes time because it requires a caloric surplus it requires time for the tissue to be broken down then time for the tissue to be repaired right construction always takes time right planning is the quicker part. The actual building process is the longer part right so if you think of building new muscles on your body as a construction project building a skyscraper right is going to take the planning is going to be faster probably than the actual build out of the structure because it requires resource it requires coordination requires time and has to happen in a structured way right so. The actual building of new muscle tissue is going to take more time so there's more latency between when you start doing it and when when you start training for it and when it actually happens and it requires consistency right so what are the factors that that determine how well we can actually build muscle well unsurprisingly it is both nature and nurture. Well and what proportion well according to some twin studies that are out there it's estimated that roughly 53% of lean mass is heritable right so so driven by DNA right so you can think about anybody that you know who's who's like oh yeah that you knew that guy was going to be a monster because his dad was a monster. His grandfather was a monster or you know whatever you just think about those people those genetic freaks that you just know they were going to be big right because because they have the genes for it but that also means the other 47% of the adaptation or of lean tissue mass that a person carries is driven by. There's is is driven by other heritable are non heritable factors epigenetics and nutrition recovery training variables right so a lot of factors that may or may not be within your control you know some some of them some of them are definitely within your control and some of them are not depending on where you live but we. Of the the privilege of being in North America at least for the majority of my audience but almost entirely in the western developed world where access to quality nutrition is not the problem on the ability to recover is not the problem access to training is not is not the problem obviously if you are born without access to quality nutrition it's going to affect. How much your genetic disposition for presentation of muscle mass or lean tissue is actually expressed in your existence right if you if you grew up malnourished you ain't going to be as big as your genetics would say that you should be whereas if you. You grew up with access to as many and whatever type of calories as you want then then that nutrition no longer be the access to those things no longer become a limiting factor so. Those are those are some of the like really interesting things for me about what is hypertrophy and what drives what drives hypertrophy and we're going to dig into a few of those things right so but but I think it's also important you know not that we have a functional definition of what is hypertrophy and where some of the factors. Why do we want it in the first place do we want it I guess we should start with the question of do we want muscle hypertrophy and I as a coach i would say it depends which is of course the the cop out answer that I give to almost everybody it's not really a cop out it's just that it requires nuance right. hypertrophy is not right for everyone it's going to depend on what your current state is and what your goals are and what your strengths and weaknesses are right so for but for a lot of people hypertrophy is a good idea. And i'll give you a few examples say you are someone who wants to lose weight or actually i'm going to rephrase that say you're somebody who wants to lose body fat right you definitely want to do hypertrophy training why because you want muscle and not fat more muscle less fat on your frame right well hypertrophy training building. muscle is going to help you have more muscle muscle is metabolically expensive it requires a lot of energy to maintain lean tissue on your frame right so if you want to set yourself up for success in a fat loss phase building muscle prior to going into a fat loss phase is a very good idea that is why. Bodybuilders in the off season do their bulking phase right so we can think of looking at aesthetic people who are pursuing aesthetics very very passionately or very strongly right they go through a phase every season or every year right where they are focused on building muscle tissue. Right there they are focused on building larger muscles right as much as they possibly can now if you go back to the to the intro of the topic right bodybuilders tend to pursue more sarcoplasmic i'm sorry my fibrillar. No sarcoplasmic they are looking they are actually looking for the increase in volume of the muscles by any means necessary right so so they want larger muscles they want they want muscles that look bigger even if that means that there's more fluid in there so sorry i flip flop them in my head for a second there. So it is that they want sarcoplasmic growth well they want any growth but they tend to they tend to get more sarcoplasmic growth right whereas my fibrillar growth is is driven more by actually increasing functional strength so that's the type of functional growth that you see from. athletes sports specific athletes not aesthetic athletes so think of Olympic weightlifters Olympic weightlifters move very very large loads very explosively so they need muscles. That move load that's the way they train right so you know one one pejorative thing that that people used to say are still say about bodybuilders is all show no go right they they look good their muscles are large but they don't move quickly and they're not they're not as strong. Because they're not focused on moving large loads now they have to move large loads in order to put their muscles under the necessary strain to get hypertrophic response so don't hear what i'm not saying i'm not saying bodybuilders aren't strong bodybuilders are strong it's just that pound for pound Olympic weightlifters are stronger right or. Crossfitters you know a lot of crossfitters are you know hybrid athletes they they're their Olympic weightlifters they do a lot of you know obviously by the nature of their training there they they train in different styles cat about sport athletes obviously hybrid style athletes their pound for pound probably stronger than a lot of bodybuilders. But that's that that's not a dig on bodybuilders is just their training for different goals right you're training for different purposes and as such the focus of your training is going to be different and therefore the results are going to be different so. When you think about people that are that are moving that are moving load. They they need hypertrophy right so muscles move weight that's what they're that's what they're there for that's how you build them is by moving weight so if you want to get. But if you want to get stronger functionally stronger you need hypertrophy right particularly my fiber rule my oh fiber ruler hypertrophy. Thank you for turning into this episode of the platform podcast kettlebell fat blast edition we will get back into this episode shortly but first i just wanted to take a moment to tell you that we have set the date for next year's Twin Cities kettlebell open it will be October 22nd. 2022 little Canada Minnesota at the athlete lab once again it will always be the fourth weekend in October on the IKO calendar moving forward in perpetuity so I hope that I will see you there and you can look forward to more information about registration when the website goes live in coming weeks. Thank you very much and without further ado let's get back into this episode. That's not to say that there's not also benefit for sarco plasma hypertrophy because that is building a bigger gas tank if you remember the definition is the growth of the store cells inside of the muscle right that means you have a bigger gas tank to store energy right so for endurance athlete sarco plasma hypertrophy also has a ton of benefit because the more glycogen you can store inside of the muscles. The better you're going to be able to endure long training loads right long training sessions right so i'm think of. Tour de France athletes they're going to want a combination of both sarco plasma hypertrophy where they're the gas tank within their muscles can store more glycogen and my microfiberlar hypertrophy where their muscles can. Move more load can move more efficiently they're stronger right because if you're going into a hill climb in the French Alps you need to be able to push right but you also need a gas tank large enough to allow you to push for as long as that. Stage takes right and in athletes like Tour de France athletes you will see a very specific focus on lower body hypertrophy because they want as little mass on their upper body as possible so that the more dynamic they're lighter on their bike. You know less weight in the saddle means they can go faster but they need to have large legs that's why when you see cyclists you can generally tell their cyclists because they've got legs like tree trunks and then their upper bodies are you know fairly fairly light because that upper body. Body that upper body muscle mass wouldn't be useful for them. So you don't want a hypertrophy train for your upper body if you're a cyclist but you would want hypertrophy training for your lower body for your for if you're a cyclist right so this is where the whole it depends answer comes from because depends on your sport it depends on your goals depends on what you're doing right if all you want to do is look better naked and drop body fat off of your body then. Obviously you wouldn't want to limit growing upper body mass and not lower body mass or vice versa right you would want just generally to improve your overall physique so you would want to you probably want to train a little bit more like a more like a body builder if you're just looking to look better naked that's an aesthetic goal and there's nothing wrong with that right you just train in that particular manner right. But if you have an athletic goal you need to think about what are the primary drivers of my movements right and where do I need hypertrophy so we're going to make this more specific to kettlebell with kettlebell sport athletes right where do you need hypertrophy and or want hypertrophy i'ma say below the waist generally you know a lot like a cyclist your first and foremost you're going to want it in your lower body because. Because you're not going to get many restrictions in range of motion or ability to achieve rack position by having a bigger ass or by having you know bigger quads bigger hamstrings bigger calves right everything below the waist can be bigger and faster and stronger and it's not going to limit your ability to achieve the positions. Now when you start moving up the chain it becomes an assessment of how much muscle mass is necessary for you to move the loads that you have how much muscle mass do you have and can you keep those can you keep those those muscular sizes appropriate to be able to achieve the positions that you need. Because even if you do a ton of mobility and flexibility work as somebody that is a you know super a super heavyweight I can tell you that just having mass on your body does make it more difficult to achieve certain positions right even when i've been fairly lean. You know having a large chest makes it harder to get the bells to rack position right even if the chest is very flexible that's not to say that i've ever been as flexible as is necessary for this sport right. But there's a reason that even the biggest strongest athletes in the super heavyweight division i'm talking i'm talking about i'm talking about Dennis off right like those guys have legs like tree trunks and there are upper bodies are big yes don't get me wrong not big or not that they're not big but they're not bodybuilder big they're not they're not packing on mass on their upper half because it's not as functional there and they need to achieve rack position. We have an application overhead position fixation thoracic extension inflection right you don't want muscle messed up limits your ability to achieve the positions right so when we're talking kettlebell sport right so every athlete needs to look at that. or work with their coach to look at those factors when they're deciding on a hypertrophy training, right? And then train appropriate to what their needs are, right? In a hypertrophy block for their sport or for their weaknesses, depending on what they're doing, right? And so this is where working with a coach is super, super helpful. You can assess. And so a large majority of my athletes are doing a hypertrophy block right now, but not all of them. Because not all of my athletes need hypertrophy right now, not all of my athletes need hypertrophy period. Some athletes have as much muscle mass as they need and they have other issues that they need to work on in the off season, right? Which is the phase that we're in right now. So in the off season, we focus on, we focus on addressing our weaknesses and getting better as we prepare to move into the next season of kettlebell lifting, right? So we're assessing where do we need to get bigger, faster, stronger? Do we need to improve cardio? Do we need to improve mobility? Do we need to improve technique, et cetera, et cetera, et cetera? Right? So hypertrophy is not for everyone all the time is for a lot of people some of the time. And almost every athlete needs it at some point in their training life. In the phases of nutrition and periodization, integrated periodization. So in your training styles, right? And so that segues me into nutrition, right? And the title of this whole thing was holiday hypertrophy, right? So why holiday hypertrophy? Why are the holidays a good time to do a hypertrophy block? Well, as you probably deduced or already knew, in order to build muscle, you need calories to do that. And generally, generally, you need a caloric surplus to build muscle. Doesn't have to be a big surplus, right? Or you can build muscle at maintenance, too. But in general, you need more calories coming in than you burn in order to build new muscle tissue. Just love thermodynamics to build tissue, you need more calories coming in. You will likely gain weight in that phase, right? That's why I hesitated when I said, when I said if your goal was to lose weight that you want to do hypertrophy phase, and that's if your goal is to lose body fat and change, improve your body composition, you probably want to do a hypertrophy phase at some point. Because it will take more calories in during the hypertrophy phase in order to build new muscle tissue, right? Well, as most of us are aware, there's more food available at the holidays. We've got Thanksgiving in the US coming up on Thursday. So in two days, you're likely going to eat more calories. And that one day of eating, even if you do a good job of not eating like an asshole, that one day of eating is probably going to be 20, 30, 40% more calories on that day than what you normally eat, which is then going to raise your average, right? And then there's always leftovers. And then there's, et cetera. And then there's maybe there's more than one Thanksgiving, if you're like me, and you've got family that's relatively close, but you're traveling to one set of one side of the family for Thanksgiving, on actual Thanksgiving, and then you're going to come home. And you're going to try and do Thanksgiving with the other side of your family. So you end up doing two Thanksgiving's, right? And then there's all the leftovers, which I already mentioned. There's alcohol. There's all of the things, right? And you shouldn't be worried about counting calories on holidays. That's not a sustainable approach, right? You should be counting the people around the table that you love, counting the memories, like soaking it all in, right? Counting the things that you're grateful for on Thanksgiving and not counting calories, right? So hypertrophy training lines up with holidays because it allows you the psychological freedom to eat, drink, be merry, be present, right? So this is one of the things I like to do with my clients and with my athletes, is to try and align our training plan with our life. That's what integrated periodization is all about, right? Is aligning training, nutrition, and lifestyle factors? Can we try and do that as harmoniously as possible? Now, that's not to say that it always happens, right? And there are people that are like, no, I really want to be focused on my goal of losing weight. I'm like, cool. Are you OK with that over the holidays? Yes. 100%. Great. OK, cool. Let's talk about how that works. Here's what we need to hit on a weekly average for that week. So you can still have a cheat meal, or you can still have an over day, or an off-plan day, or an untracked day on Thanksgiving, right? Or on Christmas, or on New Year's, right? Because grand scheme of things, if you keep it limited to that one day, it's only one day. And it might only really only be one meal. So you're talking three meals over the course of how every minute meals are between now and the turnover of the year. You can do a weight loss phase, or a fat loss phase, a cut, whatever during the holidays. I just know that it's hard, and most people aren't super successful at it. It's better to either be in maintenance or to be in a hypertrophy phase, where you're trying to gain muscle, right? And gaining muscle during the holidays aligns really, really well, because it just gives you more psychological space. It gives you permission to enjoy without feeling guilty. Now that can be a double-edged sword, you have to be careful not to go overboard with it, because you're not looking to gain 10 pounds, 15 pounds quickly during the holidays, right? So you can't use it as a permission slip to do whatever you want, eat whatever you want, drink whatever you want, right? It can be a slippery slope, depending on your relationship with food, depending on your relationship with your body, depending on your tendencies for binge, et cetera, et cetera. So again, this is where it depends thing comes in. But in general, in general, it is a good time for a hypertrophy block, because it aligns with the seasons of life. You're generally going to have more calories. You will have time off from work, hopefully. I'm off this week. I took this week off from work, which is great. It's part of what allows me to be recording a podcast at 11.30 at night. I don't have to get up and be at work in the morning, right? So hopefully you'll get more sleep, right? Like I can sleep in a little bit more, which also hopefully means you'll get more recovery as well, which when you're doing hypertrophy training, means you're going to need more recovery, right? Well, why do you need more recovery? Because hypertrophy training means typically, either higher total volume than what you're used to doing. So if you're doing lighter load, you're going to be doing a lot more reps and generally more sets as well to get total volume higher because you need to overload the system. That will typically get you more of the sarcoplasmic type of hypertrophy we were talking about. So you think about lighter load, more time, more reps. That's endurance training. That's going to be endurance-based hypertrophy, right? So that's going to be where you see those gas tanks for the muscle cells grow. And then the growth in size of the muscles themselves, the myofibrular hypertrophy is going to be anaerobic training, shorter duration, very heavy loads. So I think, you know, not super maximal, but around, you know, very close to your, very close to your maximal loads, you know, as much as you can. As close as you can get to, as close as you can get to those as often as possible. But as often as possible, while getting necessary recovery, right? So one thing that will happen when you change to a hypertrophy style, especially if it's heavier loads over fewer sets, when you've been doing endurance training, like, you know, my kettlebell sport athletes, when you've been doing a lot more endurance training, and then you switch, and you go to much heavier loads with shorter, you know, shorter sets, fewer reps, but much heavier loads, you're going to get really sore because you're asking your mother, you're asking your muscles to move heavier loads. So people tend to get really sore during, especially the early part of hypertrophy training. And then we'll adapt, and then I'll change the load, and then we'll get really sore again, right? So, you know, hypertrophy training requires that you create progressive overload in volume, in total volume, especially, you know, in total volume, in time under tension, in intensity, those are several of the factors, intensity being measured by a percent of one rep maximum, or, you know, the total load, right? So if you can, you know, bench press 300 pounds, you might be doing, you know, multiple sets with a few reps at 85 to 95% of that load, working your way up to close to max, right? Is an example, right? That's what I mean by intensity, that that percentage of one rep max is intensity, not perceived intensity, and intensity can be measured in others ways, other ways as well, like heart rate, you know, percentage of heart rate, heart rate training zone, that's cardiovascular intensity, cardiovascular intensity. I'm talking about muscular intensity, right? So, anyways, I'm nerding out a little bit, going in a little bit deeper on some of the specifics than I had fully intended for this, but, you know, to recap why holiday hypertrophy, because it makes sense, it's the best time, it's the best time to really focus on building muscle, because you know, you're gonna be eating more calories, you're hopefully gonna have time off work, you're gonna have more space psychologically, to be okay with building muscle, and it allows you to feel okay about, you know, if you put on a few pounds during the holidays, but you know, you're training hard and lifting weight, lifting heavy weight, it helps you build muscle, right? And then that dovetails then into, when we turn the calendar over, maybe comes January 1st, January 2nd, January 3rd. Well, what do most of us wanna do at that point? We're like, okay, the holidays are over. Now I wanna start losing some weight, I wanna get lighter, I wanna get in better shape, yada, yada, yada. Well, if you spent two months of the holiday season, building muscle tissue and focusing on muscle tissue, when it's time to go into that cut, you're going to have the basal metabolic rate to support a cut then, because you'll be better recovered, you'll have more muscle tissue, which increases your overall metabolic rate. So it will actually be easier for you to go into that lean out phase, than if you don't do hypertrophy training, right? So that's why I like holiday hypertrophy, right? It really aligns really, really well. To me, it is a quintessential example of integrated periodization, aligning your nutrition, training, and life to hopefully work well in harmony together, to allow you to hit your goals, stay on track, feel like you're progressing, be consistent, and still make the progress that you need. Longitudinally, which is really, really important. Not setting yourself up for failure by focusing on short-term trade-offs, right? Really leaning into what the rhythms of life are, and really figuring out how to make those things sustainable, how to leverage them to your advantage to make sustainable lifestyle habits. So that is all for this episode. Thank you very much. If anybody's watching live on Facebook, thank you. And otherwise, I'm gonna edit the audio on this. I'm gonna pump this out tomorrow, so that it comes out in time to be in your inbox for your drive to your loved ones for Thanksgiving, hopefully on Thursday for those of you in the US. So I do wanna say, I'm thankful for everybody that listens to this. If you're hearing this, I wish you nothing but the best. And I'm grateful for you. And I hope that it is a wonderful, sustaining, refueling holiday. With everything everybody's been through in the last couple of years with the pandemic and everything, these moments are really nice to reflect. I hope it gives you the sense of appreciation that the improved sense of appreciation that I have. I hope you're in the same boat with me, because I'm even more grateful than I was before. And yeah, I think we're probably all going through some of that. I hope everybody has the same sense of renewed appreciation for the great things in life that we have. And hopefully that all comes to fruition around your table when everyone feels the same way. And it's minimal drama, no drunkels making scenes and no fights and what have you. But anyways, thank you all. I hope you have a great Thanksgiving holiday. I'm grateful for y'all. And I'll see you on the other side of the holiday for more episodes of Platform Podcasts. Until next time, peace. Thanks for listening to this episode of the Platform Podcast. I'm Jordan Kunde-Wright-Raden. We'll be back with a new episode next week. Please don't forget to follow us on social media at Twin Cities, Kettlebell Club, on Instagram, Facebook, and YouTube. And of course, if you have a question or suggestion, please email me at Twin Cities, Kettlebell Club at gmail.com. And don't forget to stay tuned for updates on registration for the 2022 Twin Cities, Kettlebell Open on October 22nd. Hope to see you there. Until next time.