Episode Transcript
[00:00:03] Speaker A: Are you ready? Are you ready?
[00:00:19] Speaker B: What up, what up? What up? Welcome back to the Bad podcast. It did it again, Brad. Hey, maybe this is our new way of starting, man. It's Wednesday.
We appreciate you guys tuning in to the podcast. Brad and Dwayne, the Bad podcast. And we got a special guest, man. But before we get into the guest, Bradley, man, what you got for us?
[00:00:37] Speaker C: January is the quietest month in the garden. But just because it looks quiet doesn't mean that nothing is happening. And I'm excited to have this guest on the pod. Today we're going to talk about fitness. We're going to talk about the LS of fitness, because this is the time of the year where everybody was excited and now it's not as exciting. So, Dwayne, introduce our guest. Let's get her in here.
[00:00:58] Speaker B: All right, so here's the cool thing about our guest. She would definitely know firsthand about lulz and that because she deals with. She not Only is an E2M premium coach, she's also a full time coach. She works at the. Well, I'm not gonna give you an intro. Baisha, what's up? Tell the people about yourself.
[00:01:18] Speaker A: Hello. Hello.
[00:01:19] Speaker B: Hello.
[00:01:22] Speaker A: So like they said, starting off, I am an ETM coach, but outside of doing anything with E2M, I have my own coaching business. I coach my other clients.
I also work in fitness and membership and getting people healthy, getting them started, nutrition, all the things.
So my whole life kind of revolves around fitness and health and wellness in and of itself.
So I'm excited to be here and to chitchat with you all about what that looked like.
[00:01:52] Speaker C: I like it. Hey, do you, do you see, you know, physically? Because Dwayne and I were virtual personal trainers and that's essentially all we do. But do you see it more in person?
That lull or energy levels with, with your clients?
[00:02:07] Speaker A: I think it's both because most of my clients, Even outside of E2M are virtual as well.
I actually had a client this morning that's in New York.
So they're with you, Brad, where at in New York?
They're in New York. New York.
[00:02:22] Speaker C: Oh, it's probably there.
[00:02:25] Speaker B: It's.
[00:02:25] Speaker A: It's, yeah, a little different. A little different in the weather, but yeah, it is definitely, I would say the same, regardless of whether they're in person or not. I think what helps is in when you're in person, you have someone there. And so that lull isn't quite as deep.
But no matter what, after a few weeks of going hard or if you're that person that starts, hey, January, where I want to start, then it's going to get to a point where it's going to dip. And I believe that is true. If you start in May, it's like the first few weeks, it's like, gosh, I'm tired, or your body is just getting used to it. And I always say it's like that, that three week hump. If you can get through the first three weeks, you're golden. It's just going to be a push and a hard thing to get through. So, yeah, both hands.
[00:03:16] Speaker B: I love it. So, you know, we jump right into the questions. Aisha, I do want to hear a little bit about your fitness background. You know, you. You are in fitness, but you're also a mom and you got kids and all the things. So talk, talk about how you got into fitness and then, you know, just how you. You start balancing all that stuff.
[00:03:37] Speaker A: So I guess as a kid, well, as a kid, I didn't really care about exercising. I did not care.
It was like, let me go play on the playground with my friends. When I got older, when I was in high school, I did marching bands. So if you want to call that fitness, that was it. And then I joined the track team because it was the fun thing to do.
Not because I wanted to be fast or thought I was a runner by any means, but it was fun. But I realized that I was kind of decent at it when I tried.
And so I ran and I did that. And once I got to college, here's one thing you have to know about me is that food has always been my heart.
Like I love. Even when I was a baby, from when I was a teenager, it was all about good meals, good eating.
Being from the South, I'm like, how can I make good food still taste good and be healthy at the same time?
So when I went to college, my biggest thing was I have no money. I do not want to buy a new wardrobe, so I cannot eat all the food. So to combat that, I started working out.
So I got my first gym membership at my college, which was, I think, free with tuition. So that was great. And I took a group exercise class. I think the first class I took was like, kickboxing. And from day one, I was hooked. I was like, yes, give me all of this. And so by the end of the semester, part of my schooling was that if you wanted to be certified in group exercise, they would pay for it and they would pay you to do it. And I said, this is A win. Win.
And so I got certified just in general group exercise. And then I took Zumba and I fell in love and did all of that throughout my entire college career. And that's when I help others, especially in college, just students, to eat a little bit better, to move a little bit more. And then it just kind of grew from there. So right out of college, I still taught. I've always taught at gym, so either group exercise. And then more recently in the last decade, I got into health coaching. So the nutrition side of things, because after having kids, I had a lot of gut issues, so I had to figure that out on my own.
And so trying to figure out what that looks like with nutrition and then personal training and then weightlifting, and now, more recently in the last few years, bodybuilding. So it's been a. A long time of figuring out what fitness fits with what my life is right now.
And even though, ironically enough, as my life has gotten more busy, my fitness has gotten more intense.
But I've loved it every step of the way and figuring out, okay, what does fitness look like for this stage in my life? So that's kind of my. My journey again.
I love food, so it's just like, how can I make this work for me throughout all of life and still eat good, okay, and eat well and teach others to do the same? That fitness is not just eating sad food because I. I am not one of those people who. Who eat to live. I've never been that person. I live to eat greatness. And even if I can only have, you know, 30 grams of fat, 50 carbs, and 100 protein, it's gonna taste good no matter what it is. So that's my theme, if y' all don't take anything away from today, is that Aisha likes to eat. Okay.
[00:07:02] Speaker C: I gotta say, man, I. So I. I'm obviously from the north, and I. I don't know how anybody stays in shape down south, man. The. The food is just next level. Every time I come down, the shrimp and grits, the. The chicken and waffles. Dwayne and I have had the conversation. I had chicken and waffles up here one time, and it was like. It was the Lego. My Eggo waffle with the chicken.
[00:07:25] Speaker A: Yeah.
[00:07:26] Speaker C: And it's just not the same up here. But you know what they. What they say is, you know, an overall well body.
It's like 20 physical and 80% just controlling your emotional eating.
So I think that's incredible that you are still eating well. You're still, you know, tracking Your macros and such, and you're able to enjoy food because I think that's one of the components that pours into longevity. Because if you're. I'm a very boring eater.
I like chicken and green beans with a handful of almonds and some rice. I don't.
Give me some salt and garlic and I'm good.
But I think, you know, for the normal person or the common person is it's you. You have to enjoy your food and, you know, and you can't be so rigid, because if you're rigid like I am, that' not really sustainable, I guess. So let's talk about that a little bit. Like, how do you continue to track macros? How do you continue to enjoy your food and, you know, control the emotional piece of that because you start eating something and it triggers something to have something else, per se. So talk about that.
[00:08:41] Speaker A: Well, I mean, the emotional part of it, I think it just comes from practice, because I know especially when I started bodybuilding, it was hard. And I mean, like, my first prep was 27 weeks. And for the first, like, 12 weeks, it was just controlling what I wanted to eat because I had to eat differently, but I had to figure out how to do that as well. And so just moving throughout that, it was, how can I eat? That is going to be good for my gut. I talked about my gut, but that is going to be good for my taste buds as well. So it took a lot of experimenting to see what I liked, what I didn't like.
When I first started, I did not like chicken, y'.
[00:09:25] Speaker C: All.
[00:09:25] Speaker A: I like the smell of chicken, made me nauseous, and I was just like, I can't do this. I have to figure out another protein source, because chicken is easy, it's quick, and usually is cheap.
But I had to figure out something else that I could do to make it. So, going back to just my Southern roots, when I was growing up, one of my favorite things to cook was it's called shrimp fried rice. So I'll have shrimp, some other type of protein. So it could have been chicken, it could have been sausage, it could have been insert, whatever. And I had green peppers, onions, rice, soy sauce, garlic, salt and pepper. Like, it was fabulous. And so being a bodybuilder, I was like, okay. Or just finding the better version of that. How can I take this meal that I loved and then fit it into what I need or into my macros or to my meal plan? So even this last prep, I still had my white rice. So I had usually let's say on a typical day, deep in prep, I would have like a fourth cup of rice.
I would have like three to five ounces of shrimp.
And then I would have my soy. I still would have soy sauce. Still. I was soy sauce, my best friend.
And I still could have garlic. I still. Onions and peppers. They don't add anything. I didn't add in all the butter and so I made it in a way that could fit into my macros. But I still enjoyed that meal. And then as I continued, I was like, oh, how can I add in more protein? So I would add in like a whole egg to the meal and it was fantastic.
And so just trying to figure out what is going to work for my day to day.
And then for me too, I am, I can be very boring. Like YouTube. Brad. Sometimes I'm like, I don't want to think about it because I do have three kids. I do have a full time job. I have all this and this and that and I'm like, yo, I, I just need the easiest thing possible. So sometimes it is just as simple as getting the meal in and keeping going.
So I think if people are still foodies out there, there comes a time where you just got to buckle in and you just got to do what you got to do, right? Like creativity goes out the window when you're tired or trying to figure out stuff, but you can still have good meals that are simple and easy.
And so figuring that out and then keeping track with that.
And also just in fitness in general, when there is that lull, right? When you get into the weeds of things, you're just like, I can't do this anymore. What has helped me is that, and I tell my clients this, I envision whatever I'm putting into my body, where is it going to sit, right? Because things do not go where you want them to go. They go all the places you want them not to be.
[00:12:04] Speaker B: So leave the way you want them to leave either. They don't leave.
[00:12:08] Speaker A: I'm like, what is happening? So you, you started to sit right here and then you leave from the places I need you to stay.
So it never, never, it never goes that way. So I like to envision. There was this one quote and it's like, you know, sweat is fat leaving the body screaming or something like that. I like to envision my food talking to me like, oh, Aisha, this is your hamburger from Explain, you know, your french fries, it's going down. It's like, oh, I'm going to sit right below or Rather your traps. I'm gonna sit on your chin. I'm gonna sit all the places you don't want me to sit. And so for me, mentally, because I am very visual, for whatever reason, that helps because I'm like, it's gonna go all the wrong places.
All the things that I don't want to happen, this is what's gonna happen. But if I eat my meal that I do love, so one meal I love is tuna. Love making tuna salad one of my favorite things. I can eat tuna all day. I can literally eat probably like six cans of tunas in a.
That's way too much for one day. But I could do it. But it go. I feel like I eat nothing. It just goes right through me. And I love it because it's like, I don't feel heavy, I don't feel bogged down, anything like that. So one of the things I do teach my clients is to think about, okay, if I'm going to eat this, is it worth wherever it's going to go?
For me, tuna is worth it because it's going to go straight to my muscles. But if I eat that, if I have a biscuit from Bojangles, okay? So if you're from the south, you know, Bojangles, and that chicken filet biscuit is glorious, okay?
It can get you in trouble. Biscuit, boberry biscuit. Add some bow rounds, y'. All. Life is glorious. But I'm like, is this worth the sacrifice? Is this worth me having to do XYZ to get back into it? And sometimes, honestly, the answer is a yes. I've been on it for weeks and I'm like, hey, I'm going to take me a little break. And when I take breaks, y', all, and my coach probably won't like this, but when I take breaks, I take breaks. Like, my cheat meal is not going to be an extra fourth cup of rice. It's going to be something I really enjoy. So it may be a brownie with nuts and I just have one brownie, but it's going to be something that I'm like, yes, this was worth all the sweat, blood and tears that I put into it. And then I'm right back on.
So it's never anything that takes me too far where I can't pull myself back, because that's where it can go into that downwards. Prior, you were talking about, like, having a little bit of something that tastes really good. And you're like, oh, I have to have more.
So if I have a brownie, I buy A brownie. I don't buy a box of brownies, make the whole box, and then think that I'm going to control myself.
Because as long as I've been doing this, since, I mean, we're coming up on almost 20 years of doing this, I have never said no to a box of brownies. Never. And I never care to. So I get one and I'm done.
So that is kind of how I fit it into my life and how I want things to go. Because I'm like, this is so important to me. But also there are little tricks and stuff that I have to do, even for myself, even having practice of this and that, okay, if you want to feel like this, you want to look like this, you want your gut to be healthy, these are the things you have to do. And I've learned that over time, but also just figuring out what works for me and what doesn't work for me.
Bland food never works for me. Even when I'm down to the nitty gritty of prep, if I have bland food, I will crumble. Like, I mean, like, more mentally because just like, why am I doing this? It will. A lot of wise will come up, and the whys will never justify the end.
So just finding out what works for you, but also having somebody there to help you to figure that out as well.
Because a lot of things don't just come. They won't come naturally. Right?
[00:16:15] Speaker B: Absolutely. You know, I think the biggest thing I've learned, you know, with E2M and even with, you know, having a few clients myself, is making people think about what they're doing. Like, because for so long, like, as a kid, you know, you don't. You don't think about the Mac and cheese and the. And the, the nuggets, and, you know, it's okay, my stomach's sticking out. I can stop. You don't. It's not a conscious effort. But I love how you put. Where is this going? Like, is it going to sit here? Because that, that makes you think twice. Because you know that Brad loves pizza, man. You know, that pizza, it finds its way to. To the wrong places. And I really like that. That analogy because it gives you a visualization of, okay, it's not just a pizza, you know, it. It's going to go in, it's going to sit somewhere, you know, or whatever. And then I also like how you brought the balance. Like, hey, I'm going to get it. But after I put the work in, you know, after I put the time in, after I put the sweat in. Because that's another extreme that I'm, I'm, I'm learning just by dealing with folks is, you know, they, they got this outlandish goal, and they think, the only way I can get here is broccoli, chicken and rice, you know, and, you know, and your face says it all.
[00:17:31] Speaker A: Like that, you know, sad life, Like, no, that's. That's definitely not the only way to get there. Now. It is one way. Now, after I do this podcast, I'm literally gonna have broccoli, chicken and rice, and I'm going to enjoy it with my whole soul.
I love rice. I. I tell people. I was like, I could totally be on Survivor. I would be great, because that rice bowl, I'm like, I would tear it up and be. There would be joy in my life.
But if you hate rice, don't eat rice. I do not. This is one thing I will say. I don't eat stuff I hate. Like, I'm not gonna eat asparagus because it's healthy. I don't like asparagus. So I see no glory in eating it when I can eat green beans, broccoli, insert whatever squash, like, whatever vegetable you want to insert into it.
So making it a point to do the things that can work for you, for longevity and not just, hey, how fast can I do this? Or how quickly can I get through this? Because the plan is to live longer, right?
I was like, do you plan to not be here in six months? So what is the rush to get to perfection in this timeline when you've tried to do this many, many times before, but it failed because you did too much too soon or went too hard too soon and didn't give yourself grace.
Yeah. So, I mean, it's there. And that's why you have a coach. Because some people, they struggle with grace, and then some people, they're like, oh, you know, I woke up and I just. I'm a little tired. I'm not going to go to the gym, or, like, I don't feel like cooking, so I'm just going to go eat out. No, no, no.
That is. That is when it's like, no, no, no, you're still going to do what you're supposed to do, but maybe you don' in the gym, or maybe you, instead of going at the crack of dawn, you go later on in the day when you're feeling better, things like that.
So that helps as well.
[00:19:25] Speaker C: I. I think one of the things that a lot of folks miss is what you just said about you know, longevity and lifespan and, and people don't. They, I think a lot of us, we just kind of maybe not devalue it or, but downplay it a little bit. You know, everybody wants the six pack abs, everybody wants the overnight success, but we're not looking at that long game. We're not looking, you know, the longevity and in the years that come from eating vegetables, come from eating fruit, come from eating protein and it's, it's a vicious cycle that a lot of folks get into in our society where, you know, I have a slice of pizza and one slice of pizza turns into a box of pizza and it turns into brownies. And what happens is like, you know, your, your blood sugar, it spikes, then it crashes and it tells our brain, I'm still hungry and all these different things. Leptin is released through the body that, you know, and it's telling our bodies that we're, we're hungry and all this, all this stuff and it's, it's a vicious cycle that we need to break.
And you had mentioned the whole feeling and emotion thing. And I think a lot of folks need to start controlling their feelings and emotion and taking action in regards to principle and fact. Like, we know that physical activity is great for the body, it's great for the mind. We know that eating high protein and, and vegetables is good for the body and the mind, but to break away from the old habits and, and do it with intent, right? Do it with some purpose.
And, and again, like you had said, you know, nourish your body with the things that you enjoy. But we know that something that comes out of a box probably isn't something, it probably is not as good as something that comes out of a garden. So, you know, we had mentioned that in the beginning of the podcast where it might be the quietest time in the garden right now, but things are happening right now. And if you want the six pack ABs in the summer or if you want to live another 10 years at the end of your life, that starts right now in the quiet days of January.
[00:21:21] Speaker A: It really does.
And it's oftentimes, I think in the wintertime it's hard because we don't have this push to look good in clothes too. And like I can wear giant clothes and you never know what's happening under here.
And so it's just like you don't have that physical reminder constantly of the goals you're either going towards or the goals you're not hitting.
But I wanted to touch on something you said about the Emotion of the eating. I know that throughout my journey, I had to strip away my emotions towards that or if I was having a high emotion, whether it was joy, because food is centered around everything. We eat food when someone graduates, when someone gets married, we eat food when someone dies. We eat food when we're sad, we eat food when we're happy. You know, it's tied to a lot of emot.
But something that mentally I've had to practice over and over again is that my emotions can't be tied to what I eat or how I eat.
And so a lot of it is, hey, if I am feeling a certain kind of way, what is something else I can do? So if I'm upset, I remember Brad one time, man, I was on fire. I don't know who made me angry, but it was like. It was like fire inside of me and I had to get it out. And.
And I literally, without thinking, you appreciate this, put on my running shoes and went running in the rain. In the rain. Never, ever, ever have I done this. I went running in the rain. And I remember coming home and it was like a 45 minute run. First of all, I don't run for 45 minutes. Like, I do like running for the clarity, but I'm not that. I ran for 45 minutes, and my average mouth was six minutes and six and a half minutes. It was insanity. I got back home and I was like, I was so pumped, but it was the fastest I ever ran in my life, including when I ran for track.
And so instead of taking that anger that I felt that. That emotion that I felt and putting it towards food, I said, I'm gonna go out and I'm gonna run and I'm gonna run until I'm okay again. And then eventually I was okay. But it was the wildest thing. I thought my watch was lying, and it usually is.
So I was like, this is wrong. This has to. No, it was not wrong. I got home and they were like, you're back already? And I'm like, yeah, yeah. So I'm like, take that emotion, Put it towards something positive.
Whether that's exercise, whether that is reading a book, listening to a podcast, playing a game with your kids. Like, I do that. Like, I'm like, okay, let's play a game with my kids. And usually it takes up a lot of time or go on a walk with them or whatever it is for you. Insert something that you enjoy. If you like knitting, go knit. If you want to shoot an arrow, a bow and arrow, go shoot a Bow and arrow, whatever it is to equip yourself with some and another outlet besides, hey, food. Because the more you start putting your emotion with an activity or just something other than food, the better you get at it. And so now you're like, okay, my food is good, and it's not tied to if I'm sad or if I'm happy or blah, blah, blah, regardless of whether it's good and bad. Because some people say, like, I have a friend who, when they have a high emotion, they don't want to eat. And so they may drop weight very quickly because they are so joyous or so busy or blah, blah, blah. And I'm just like, that's not healthy either. Because you need to eat, especially if you have goals or just fitness or just life. You have to eat on a daily basis. And then you have the opposite end, where if I was going to go to the end, it would definitely be towards the eating. Give me all the food and all the comfort foods.
And usually my comfort food is popcorn, and it is fabulous. And I make it at home.
Well, I make it at home. So I have this amazing coconut butter flavor oil that I put in. Oh, yeah, listen, it's a whole party.
[00:25:31] Speaker B: I'm not a popcorn guy. It gets stuck in my throat. I'd be like.
More than anything, Like, I'm telling you, you go to the movies, what do you get? What do you get?
Nothing. I. I ain't gonna be hawking the whole time. I hate that feeling so much.
[00:25:50] Speaker A: No, that is so funny. I hate the kernels when they get stuck in my teeth. But I never hated it enough not to eat popcorn. Popcorn is my jam.
[00:25:59] Speaker C: Like, I'm not bored with you there.
[00:26:02] Speaker A: Yeah, Yeah. I had one of my friends, her sisters from Chicago, and they travel down to Charlotte a lot. And Brad, maybe you know this, maybe you don't.
Famous Garrett's popcorn in Chicago. It's a big deal.
I have. I. I collect popcorn tins. So either tins or, like, movies that have come out that come out with their own popcorn bucket, I collect them. And so I've instructed them next time they go to Chicago and come back, they are instructed to give me the biggest bag of Gary's popcorn that they can find. And, y', all, this popcorn is deadly. Okay? So this would be one of those popcorn I would definitely share with people, but I have to eat it like this because if you let it sit on any surface, it will be covered in oil. So it is not good. But it is amazing.
So amazing. Never something I can have in prep. I can't have popcorn in prep. I don't eat it in prep because I just, I. I can't. I just want to have it. It's just like, yeah, like Cookie Monster. Give it all to me. I know. You would be dead. D.
[00:27:13] Speaker C: Yeah.
[00:27:13] Speaker B: Just listening to this conversation, my thought was just like, nah, bro. I hate that feeling. I promise it's the word.
[00:27:21] Speaker C: My stomach is growling right now. I, I always fast until around 11 o', clock, but this, all this food talk just has me ready to rock and roll, man. I'm about to sprint upstairs and make me something now.
[00:27:33] Speaker A: There you go. You gotta get some food.
[00:27:36] Speaker C: Yeah, no, this is, this has been fabulous. And one of the things that I was looking for was, was this post that I just, just made. And it kind of ties into, you know, with your run.
If you're stressed out, go for a run. If you're moody, take a nap. If you're angry, lift weights. If you're sad, get sunlight. If you're anxious, go for a walk.
You know, there's so much, you know, mental health just as much as physical health tied into, you know, physical activity. So I'm glad you brought that up, that run. Now, I don't know if you heard Dwayne, but she was rocking six minute miles.
[00:28:07] Speaker B: I, I caught the end of that. I called the end of that. Yeah, I would have to go at a, a fast walk if I'm angry. Like, I'm not running nowhere.
[00:28:16] Speaker A: I was running. I was running like a Forrest Gump. Like I was running for my life. Okay. It was, it was fantastic. Never happened.
[00:28:25] Speaker B: But if, if I got that upset to run like that, I have a whole nother problem. Like, somebody come get me.
[00:28:34] Speaker A: Like, I didn't make it that.
[00:28:39] Speaker B: Good stuff. Good stuff. Well, Aisha, we're getting ready to work to our way to the end of the show. We hadn't had a guest in a while, Brad, so we're gonna bring back a, a nice segment. Our faithful will remember this.
This is our do you know or did you know? Moment.
And so I'm going to play a short clip and to kind of give you a backstory. When Jeff used to do his lives on used to be nightly. And he, he always, before he had a point, he'd be like, do you know? And so I stole that audio and we make this our segment. So what we want you to do is think of something that you haven't, that most people don't know about you. And you can't use a Trombone, because we put that in a real most people don't know about you or you hadn't said on any other platform. I'm gonna play a short video, so think about it. And after the video, be ready with your do you know or did you know?
[00:29:31] Speaker C: Moment.
[00:29:31] Speaker B: So here's the video do you know?
All right, it's over. So now what is it do you know or did you know Moment? People don't know about Coach Aisha.
[00:29:44] Speaker A: Well, did you know that I lived in Spain in college?
[00:29:49] Speaker B: Well, I did not.
[00:29:50] Speaker A: Okay, man. I lived abroad part of my studies.
I went to school to become a doctor, but I love Spanish culture, so I fully immersed myself in there. I mean, like, deep dive South American and just Spain in general.
And I got to study abroad in college for a few months and loved every minute of that. Of it. And since then, I love traveling, so.
[00:30:16] Speaker B: Wow, that's awesome. Yeah, Brad like to travel, too.
[00:30:20] Speaker C: I'm a travel bug, man.
[00:30:21] Speaker A: Yeah.
[00:30:24] Speaker B: I'm good. Just give me my front porch. I'm straight.
[00:30:28] Speaker A: You know what? That works.
That works.
[00:30:33] Speaker B: Yeah.
So we listen. We appreciate you coming on the the bad podcast. We. We are just honored for. For the time you. You brought. Brought a lot of good points, a lot of good nuggets. We know our clients are going to appreciate it. So make sure y' all post about the podcast tag Coach Aisha. Put it in that premium group. Let them know to check out this episode. This episode is going to be on YouTube, your favorite podcast, catcher, any of those spaces. And so, Brad, I'm gonna let Aisha leave some words with us. And then if you. You got a home run or. Or if she knock it out. Either way, we're gonna end the show. So, Aisha, what you got, y'?
[00:31:18] Speaker A: All, no matter what, just keep moving. It doesn't matter if it's great or if it looks good. Just keep going and eat right. Let that food talk to you whether it's good or bad, but let it speak to you and be good. Okay?
[00:31:30] Speaker B: I love it. Good bread.
[00:31:32] Speaker C: Be good.
[00:31:33] Speaker B: All right, till next time, boat.
[00:31:36] Speaker A: Yeah, boy.
