30. Your Summer Body Image Survival Guide
Come listen to the ultimate survival guide for your summer! Jess and Megan will cover their top tips for living your best life with minimal energy given to your appearance.
Their top tips include:
Working on your relationship with yourself
Self-compassion
Wearing what you want
Asking yourself how you want to feel (cuz, friend, you are in charge)
Making sure your basic needs are met
Building a supportive community
and more!
Be sure to listen and leave a review with your thoughts!
-
Jess: 0:09
Hello, friend, and welcome to Sturdy Girl, a podcast focused on strength, not size, where you will hear conversations around flexible body image, cultivating confidence and being a resilient human in both body and mind. Sturdy Girl is the podcast where we shift the focus away from your appearance and on to living the big, rad life you deserve. I'm your host, jess Heiss, dropping episodes every Friday with my co-host, megan, as we help you make the most of your Sturdy Girl summer. That is, reclaiming body confidence, wearing the swimsuit and doing the kinds of activities you want without letting your body or appearance hold you back. Hello, friends, and welcome back to another episode of Sturdy Girl. Today is your summer body survival guide and, honestly, we're officially in summer now and weather's warmer. I don't know. I love summer.
Megan: 1:02
I love summer. I don't know many people that don't love summer, especially Pacific Northwest summers.
Jess: 1:08
Yes, Well, and I feel like, okay, I try to be equal opportunity for every season and try to enjoy each season and its turn, cause I do love fall. Yeah, I like spring when the flowers bloom, winter Cause then there's snow activities, but do I really love all the rain and gray?
Megan: 1:25
No, not really. You have to convince yourself that you love it to put up with the green and the beautiful.
Jess: 1:31
Yeah, this is what we get for it.
Megan: 1:32
Yeah, we call rain, liquid sunshine. Oh, I remind myself that constantly when I'm riding my bike and it's like achy and disgusting and raining, I'm like, oh, I'm like no, no, this gives me the dirt Because I go to other states and I'm like ugh, I'm like no, no, no, this gives me the dirt Because I go to other states and I'm like they don't have real dirt.
Jess: 1:45
I like that perspective, though Right, we have to. I mean, that's like the whole cliche there's only rainbows after rain.
Megan: 1:52
I feel like Oregon is just such a funny thing because I have so many friends that have come here during the summer as their first time visiting Oregon and then they want to move here and I'm like, come back when it is pouring rain and you don't see the sun for weeks at a time, and tell me if you want to live here.
Jess: 2:07
Yeah, I mean that's. I grew up on the Oregon coast. Like it's more rain than Portland, yep, and so, yeah, my brain's on overload, though in the summertime, because I'm like I want to hike and I want to backpack and camp and I want to do this and I want to swim and I want, I want there's so many things outside.
Megan: 2:22
I want to do Like. I have four months to cram all of this in before it comes back.
Jess: 2:27
Right, there's so much to look forward to, and I think that that, too, where I'm like happy summer, it's warm, yay, yep. But there's also the other side, and that's what this episode is about, right, is just the dreading summer. In some ways, you take off the puffy coat and the multi layers and the sweaters and the boots and the socks and all of those things, and then you're asking yourself like, oh god, are my shorts from last year gonna fit? What about my swimsuit? Is this gonna sit weird on my stomach now? Has my body changed at all?
Jess: 2:55
Because our bodies change. They do, no matter what. No matter what we do, they're going to change and fluctuate. That's just what bodies do. And then you're gonna oh man, it's been a while since I've like gotten out the thigh chafing stick. Like which brand worked best? I have four of them, right. And then there's the comparison trap that we fall into of oh crap, it's summer now. I didn't work on my bikini body or my summer body or whatever it is Like. I just think about that whole like, oh, summer bodies are built in the winter, whatever the hell Right, and no matter how good of a relationship you have with yourself, summertime rolls around and you're like is this a reflection of the work I put?
Megan: 3:27
in. See, I feel like I'm always way more fit in the winter than I am in the summer, because I have nothing to do because of the rain. So I'm like gym workout, cardio, lift weights. And then summer comes and I'm like drink beer, eat food year round, all of it, year round but no, I mean just.
Jess: 3:44
I think about all the energy that's spent on our bodies and our appearance and I was gonna say like wasted on our body image. But there's the mirror checking, there's the body checking, there's the figuring out if the clothes from last year fit. It's looking at your translucent skin that hasn't seen sun in six months, right, and you're pulling out clothes you haven't worn in a while. It's activities you haven't done since the previous year or social events that you are wearing less clothing, all these things. But with Sturdy Girl Summer, the last thing we want is to be focused so heavily on what our bodies look like. Do we want to let the cellulite on our thighs, the fat rolls on our stomach, the lack of definition in our arms or legs keep us from enjoying the fun of summertime and take away the power of how many fun activities are available to us? I really hope the answer here is like hell, no, right. So this summer body survival guide really is to help you do exactly that. Don't waste your energy on the downward spiral of our bodies.
Jess: 4:46
We understand this stupid societal pressure for the quote-unquote summer body, right? Remember episode 28, when we went over sturdy girl summer and all the things we want for you. That's what this is. Okay, so survival guide tips. There are quite a few of these, and they're not necessarily listed in order of importance besides the first one, and a lot of these may be familiar to you, but we want to talk about them in a way that can help you to take action, because what's the point of listening to an episode that's supposed to be helpful if you don't take action? It's not. It's like last week's episode we talked about that reward part of your brain. You read those self-help books and you're like, oh, yay this is how I fix myself.
Megan: 5:25
Okay, I was just thinking back to the affirmations episode. Yeah, and then you don't take action.
Jess: 5:30
What's the point? So, survival guide tips? The first one and the most important one is to work on your relationship with yourself. If you haven't done any work into separating your appearance from your worth, none of these other smaller and appearance related things are going to matter. And if you don't know where to start with this one, I would recommend like, depending on the depth of body image work, talk to someone. Talk to a therapist. We are not therapists, we give general advice, but then you can also go back and listen to previous Sturdy Girl episodes, especially episodes 13 and 26.
Jess: 6:01
We focus a lot on how much our relationship with ourself impacts body image and our well-being, because when we're comfortable in our bodies or even just neutral, we have so much more energy to spend on a sturdy girl summer and we tend to take better care of ourselves. And so kind of tying into that survival guide tip number two is self-compassion. If you are a longtime listener of Sturdy Girl, you know how many times have we talked about self-compassion. If you are a longtime listener of Sturdy Girl, you know how many times have we talked about self-compassion. But this is such a big and important tool in our toolbox for healthy body image for the summertime and more body exposure. Right, it's the practice of not only being kind to yourself, but also knowing that you're not alone in your struggles and to be mindful of how you're reacting to certain situations Like these are the three parts of self-compassion, and we've talked a lot about this. In fact, we have an entire episode on self-compassion.
Jess: 6:54
But, boiling it down, self-compassion is the friend test. Would I say this to my best friend? Would I encourage my best friend to do this? How would I encourage my best friend to do this? How would I encourage my best friend to act? I think a lot of times self-compassion gets a bad rap because people are like oh, that's just like giving up or letting myself go, and sometimes self-compassion is holding yourself accountable to do the thing, setting those boundaries. So that kind of goes in line with that relationship with yourself. Binge, listen to our episodes on self-compassion. It is super important. In fact, I'm trying to remember I should have looked this up beforehand. I think it's in one of the very first couple of episodes where we went pretty heavily into Kristen Meff. She has a whole book on self-compassion, but I remember going off on a tangent about all of her research, so it might be worth going back and giving that a listen if you want more context on self-compassion. Yeah, I feel like that's such an important piece of this one.
Megan: 7:41
Yeah, I feel like that's such an important piece of this one.
Jess: 7:44
Yeah, and I don't want to talk for two minutes on it and move on to the next point without saying, like, dude, this is really important, okay, so now that we've gotten through the big heavy things that are the internal work pieces, the rest of this is, I'm going to say, lower hanging fruit and can also be smaller things that may not be as important but can make a difference. So the next one is wear what you want. So many articles are going to tell you to wear clothes that make you feel good, and I agree, but I also want, want you to know that clothes can be worn to express yourself, and it's so hard to sometimes. Like when I was writing this episode, I really initially this was just like wear clothes that make you feel good. And then I realized too, especially, I want to say, the older I get I don't mean that I was like, oh, I'm old, but the more time that I spend in this body and the more that I realized that clothing can be a form of self expression, the more fun it is.
Jess: 8:33
And then when I realized, like we went to Hawaii in April, yeah, and then we had this trip with my grandparents in May and I bought this dress that it's a dress. I used it as a swimsuit cover up a lot but it reminds me of like a shorter version of a muumuu. It's like big and oversized and it's buttoned up and it's like bright teal stripes with white and like not something I think I would typically pick out, but I'm obsessed with it and I put it on in the dressing room and I had like socks on. And you know, when you put like a dress on with socks and you're like wait, what is this? But I put it on in the dressing room and I had like socks on and you know when you put like a dress on with socks and you're like wait, what is this?
Jess: 9:08
but I put this on and I'm like I really like this, I don't know why, and I like wearing this and it's comfortable, I'm gonna get it. And so wearing what you want is just like giving yourself permission to play and to express yourself through your clothes. And maybe that express yourself is like I have these Costco pants I really love and that's great. Or I just want to wear baggy pants and sweatshirt Great. That is a form of self-expression, or it's just for comfort. So it's both parts here, right. Like wear what you want, but also understand to wear clothes that fit well and feel good, because there's a lot of wasted energy. When you're having to like tug something up or down, you're having to readjust.
Megan: 9:43
If it's too tight, too loose, you're gonna mess with it, with energy that you could otherwise use to stay present I mean, I feel like I just recently went through this we were talking about, because kind of clearing out those older sizes that I had that were shorts from you just did like a massive closet clean out. A massive closet clean out and I had to go and just kind of like buy new stuff and I feel like I cannot express the level that it like just how good it felt to go somewhere and buy clothes that fit me right and just like in my new way that I feel and just even as an aging adult and my styles changing and things like that, to just kind of go and update my wardrobe, even though it wasn't a ton of clothing items, but to not feel so confined in my clothes. I didn't realize how tight they felt, so I'm not thinking about how it actually feels.
Jess: 10:30
I mean, that's another point too with this, like summertime and you're pulling out the shorts, you're pulling out the swimsuits, the things you haven't worn, maybe they fit differently. Knowing your body changes and accepting that that's okay, but that that permission to to say, go find the stuff that fits well, and I think that's something that I've struggled with in the past because part of me is like I don't want to go shopping because I don't want to spend more money. I have shorts, yeah. Did I fail at something Because, like, these shorts don't fit anymore? Did I fail at something Cause these don't fit? Yeah, it ended up being a body image spiral because I'm like what did I do wrong? Yeah, and now these don't fit. I didn't change anything. Well, bodies change and that's okay. And having to accept that I am going to go spend more money to get the clothes that fit well and feel good and it's it kind of sucks in a way but I would say that also, like it could.
Megan: 11:17
Sometimes it's not even just how they fit. I do have shorts and stuff that fit, but as I grow older I'm like I don't want the bottom of my butt sticking out and, like you know, I was just thinking that your style also changes.
Megan: 11:29
So I was like you saw how excited I was to come and tell you about my longer shorts that I found because, like, as I get older, I'm just kind of like, okay, I'm not super comfortable in that, even though it still looks fine and it looks okay, it's just I'm not comfortable.
Jess: 11:42
You don't want your butt cheeks hanging out of your shorts anymore, that's okay, I actually I have these pair of uh, I think they're just target shorts and I remember when I bought them because I love them, it was like when blake and I first started dating it's like almost a decade ago and they have like lace built into them and they're like cut off shorts and I'm like, oh, these are so cute and I put them on and they still fit. But then I like turned around and I was like, oh, hello, butt cheeks. Did I really wear these? Yeah, I'm pretty sure I wore them to like a family gathering too. Like no one wants to see my butt cheeks which I mean, if you like, your butt cheeks hanging out of your shorts. That's your own prerogative, just not my jam.
Megan: 12:14
There's definitely a time and place where I will let my. I'll wear some short shorts, but daily, running around doing my errands, I was like whoa okay.
Jess: 12:22
And so I think, too, with this whole point of the clothing piece also is like, if there is shopping in your future and a lot of us do dread shopping I've gotten better, all thanks to Madeline and her personal stylist episode that we did last season Just staying curious, going in with the mindset of, like, I want to find clothes that feel good and I don't care about the number on the tag. Finding clothes that fit you, not the other way around. It's not for you to bend and twist and suck in to fit the clothes. Find the ones that fit, the ones that you're not pulling up or down, not too tight, not too loose, like.
Megan: 12:56
I would say like I've struggled with this with mountain bike clothing, because I've actually switched recently to getting like men's pants and not women's pants, because they were just cut so low for me and I was like I don't like this. And then when I buy the men's, I'm like, okay, I know, this is supposed to sit low, they have so much more coverage, yeah, and you feel more comfortable. And so I just started switching over to like some of the guys styles and I was like this is good, this is I like this, it's more comfortable, it's comfortable. Yep, yeah, I think that's fantastic, and it's not that the women's stuff doesn't fit, it's just not what I'm comfortable wearing, yep, and I think that leads us right into the next point is how do you want to feel?
Jess: 13:33
so when we're talking about like, how we're feeling in our clothes and finding clothes that fit? But this is just in situations like seriously, how do you want to feel you're to go out in public in a summer dress that you really wanted? Hello, my teal and white stripe one. It's shorter than you initially thought, but you really like it and you feel good in it. Another situation you want to be positive about the birthday celebration you're about to go to. Like, channel these feelings. You're in charge.
Jess: 14:03
It can be a bit uncomfortable at first to show more skin after being in your you know down coat for the last six months, but maybe the secret isn't to avoid any kind of discomfort but to embrace it. Right, this is growth mindset. If you want to wear the bikini instead of the one piece because you like the way it made you feel, do it Like. The whole point of this is you're in charge of your feelings. And along the same lines, like I just think about this how do you want to feel with our recent Europe trip and traveling with grandparents? Like, I love my grandparents and I don't say this to be negative at all, but it's hard to travel with older people, I would say it's hard to travel with family, and for three weeks.
Megan: 14:32
Yeah, it's hard to travel with anyone for three weeks. Yes, you have to really like the person.
Jess: 14:37
Yes, I love you, blake, but about two weeks into the trip where I found myself getting so frustrated and then I had to really physically stop myself and go. Okay, jess, you're in charge of your emotions. Grandma doesn't have any power and doesn't get to choose how you feel or how you react about this thing. You're in charge. You are literally on a Greek island in a gorgeous new villa with its own pool, like you're a bougie bitch.
Megan: 15:05
I think things are going okay.
Jess: 15:07
I think we're doing all right. How do you want to feel about this? Yeah, and I'm like, oh okay, I think we're doing all right. Like a little bit of annoyance, yeah, we can just let that like wash over us and move on, exactly. But you do, you get caught up in the things and then you're like, oh crap, actually I am in charge. Those thoughts can come up and those like annoying things can come up and you just let them go, and it's a practice for sure, like don't get me wrong, but like this is important to remember. And then, next thing you know we mentioned a lot of these like survival guide tips being low-hanging fruit, and this is probably like the most low-hanging fruit thing, and that is, make sure your needs are met but sometimes this one's actually a really hard one for people absolutely.
Jess: 15:47
Absolutely, we wouldn't be talking about it.
Megan: 15:49
If it was easy, yeah, like I mean, I struggle with this, making sure the basic things that I need.
Jess: 15:54
I mean, that's this trip. I can tell you that when my dehydrated, underfed, poorly slept ass put on a bikini and went down to the public beach on Corfu, my body talk was like screaming at me your body's a meat sack with basic needs. Right Like if we can embrace that piece of it from a functionality perspective and remember that your body's always worthy of that respect and care. It can help us be more present and take part in summer fun. Right Like basic needs, the sleep, the food, the hydration, the recovery, the stress management, those pieces like making sure those needs are met.
Jess: 16:30
Because if you are hangry, it impacts everything, it impacts your reactions to things. But how does it impact your, like, body image If you're super hungry? I mean, some people deal with hunger better than others, but I am not one of those people. If I'm hangry, I'm mean, and I'm like not just mean to other people around me, I'm mean to myself, yeah, and so that's just that little thing of like. Maybe we start noticing this like internal self-talk spiral. Well, okay, when's the last time you had some water? How'd you sleep last night?
Megan: 16:56
Have you eaten Coffee doesn't count as a meal Point that we touched on earlier, like the self-care part, because I feel like that's one of my basic needs that I ignore constantly. I wouldn't say it's self-care, but just that downtime or time that I'm not trying to fill with fulfilling a task or doing a thing or being productive Checking in with yourself.
Jess: 17:15
That's a big piece of that too. So I won't belabor meeting your basic needs too much. I mean, we can have a little episode on this too if we wanted. But next point is what activities make you feel good in your body? What are things that help you forget about your body? I mean for you, megan, I'd assume, like getting out on a bike, oh yeah, I mean maybe a little bit more with your hand, healing right now, like that piece of probably being a little more in your body than you want to be. But what are the things that make you feel good and or forget that you're living this experience in your meat sack? And for me it's like getting out for a run and, sure, maybe I'm thinking about my lungs or my legs or something like that, but I'm not thinking about how does my body look, how does this fit, how does this? Whatever, it's like, I'm enjoying this experience of what I'm doing Lifting does that, I think, more than anything else?
Megan: 18:02
hiking like being out on trails, trails, don't care what you look like oh exactly, and that's why you know we'll talk about it in the next point too but like surrounding yourself with people too. In that environment, you're just like all right, we're just having fun.
Jess: 18:16
We're just getting dirty. We can go right into that. Yeah, like the next point is having a supportive community. Yeah, finding those people who love to do those activities with you.
Megan: 18:24
Yeah, you, you know we've talked about this before, but kind of like in the change of hobbies, I guess over the last few years that I've had, there really has been a shift where there isn't so much talk on like your body or how you look or things like that. So you're in the woods and you're like doing crazy stuff and you're like, OK, I function in this and like this is fun.
Jess: 18:43
It's about what can your body do? Exactly the functionality versus the appearance piece of it. And that's exactly it. I mean you go from like workplace dynamics of like I've been in dentistry for 17 years and it's a lot of women that work in dentistry, whether you're talking like assistants or hygienists, and now I think it's like a almost a 50 50 split of dentists being male to female, but there's a lot of like negative body talk that happens when a lot of women get together. So when you can find that supportive community that's doing the activities like for you with like trail work, with biking, you know, if you are someone who is a runner and wants to find local run groups, depending on the city you're in, there's usually one that you can find. Are there rec centers around hiking groups? I have met so many amazing people through Instagram. I've met up with people from like Facebook groups over the years which, believe it or not, like Facebook groups are still alive and thriving.
Megan: 19:35
People make fun of me so much, but I have met so many people on Facebook groups and like still do in the biking. That's how I met like three of my really good girlfriends. Is I just posted on a Facebook forum and I was like I'm going to go ride these trails this day. Anyone want to come? Yeah, exactly, and then, like a few people showed up and then all of a sudden, here we are, three years later and they're still like yeah, so like, if you have an activity of interest, use Facebook, search that activity and I bet you there's groups that come up.
Megan: 20:02
That's such a great way to do it. There's always someone else that's trying to find other people to do the things that you're doing too.
Jess: 20:08
I just side tangent, but there's a lot of shit talking on social media of the negative impacts of social media and especially with youth, and I agree with that and that could be a whole episode of just the impact on like teenagers and girls. I read a HuffPost article recently about the impact of social media on like preschool girls Insane. But on the other side of things, as an adult in this technology facing world, how cool has it been to meet people that you connect through social media. I love that. It can be used as a tool if you are an adult with a developed brain and have the ability to use it as a tool, right?
Megan: 20:45
I'm not talking about kids or like yeah, even as an adult, there's so many ways to fall into a trap for social media, for sure, but just like, let's highlight the one, like positive, of being able to connect with others. If you're just gonna log into facebook, look for some groups, post some stuff immediately log out. Do not fall down the scrolling rabbit hole.
Jess: 21:03
But me and friends, yes, exactly, highly recommended. Okay, so that actually goes right into our next point of our survival guide unintentionally so and that's pay attention to how you scroll. Now a lot of people online will tell you to curate your feed or limit your social media scrolling those kinds of things. Now, pros and cons to that we've talked about that in previous episodes. Obviously, unfollow toxic people. You're in charge of who you want to follow. But if you're like I don't like seeing Sally's vacation photos they make me feel bad about myself that might be a you problem, not a them problem.
Jess: 21:38
But saying, like notice what kind of energy that you're giving Sally's beach vacation, jen's new boat or her bikini selfies, or your sister's kids, perfect summer that they're bragging about. What is it doing to your brain just noticing those things? And I mean I catch myself scrolling like I'm not gonna sit here and like be on my pedestal about. I scroll so much social media time, but I have gotten a lot better at noticing it and I'm not trying to change anything. I'll just happen to realize like, oh crap, how long have I been scrolling? How many ridiculous dog videos have I just watched? Okay, what could my time be better spent doing and recognizing, like how it impacts your body image, how it impacts your experience of your summer and the summer that you want to have, if you're falling down into that trap of comparison and that is next week actually is a whole episode on the comparison trap, so we'll do more on that.
Jess: 22:32
But our point with social media pay attention to how you scroll, decide what you want to do with that information and know that you can use it as a tool and you can make it be whatever you want.
Jess: 22:41
And I think, last thing that we'll mention in our survival guide for the summer is something that I will say that I don't feel fully qualified to expound upon greatly, like maybe we need to find an expert to talk on this, but that is taking some time to unpack your beliefs around body types, around sizes, shapes and maybe any anti-fat bias that might be present, or even what kind of body that you view as healthy, because the body that you see on TV shows, movies, described in many mainstream books, media, it's not the ideal and it's not the only way or a way to be healthy. It might be worth taking some time to examine what beliefs you have deeply ingrained, whether you know, most of them are unintentional, right Into what, like a bikini body or a summer body actually looks like, because that is a really big part of this. When we're talking about like summertime and showing more skin, is that energy that is consumed for like, what kind of body do I have?
Megan: 23:36
So there is a little bit of homework. It reminds me of do you watch? It's Always Sunny in Philadelphia, oh, I haven't for years. The guy that plays Mac, he like lost a ton of weight and got really fit. And then I think it was someone asked him like how'd you do that? And he he basically was just like listed off all these impossible things and he was like oh yeah, you can easily do it by like doing all this other stuff and basically saying, be rich and famous and hire personal trainers. It always kind of made me laugh because I think what you do see in social media sometimes, especially when people are like influencers, are their jobs or fitness is their career. I think of this when I think of like CrossFit athlete, because I would always like look at those. I'm like how do you even get that physique? That's insane for like women, but that's their job, that is what they do for a living, and so like just don't fall into like believing that that's like what you're trying to strive for Exactly, or what the ideal is.
Jess: 24:28
Yeah, I don what you're trying to strive for exactly, or what the ideal is. Yeah, I don't know if I even worth going on a tangent. I'm just thinking about the people who who fall into that. Like that's what I'm supposed to look like. Oh well, I'm gonna do crossfit, I'm gonna look like this person. If I'm gonna be a runner, I want to run like this person when that's their job. You're not gonna train like them. No, you're not gonna eat like them. I don't have a personal chef. I wish, I really wish I don't have a personal chef.
Megan: 24:47
I wish, I really wish. I don't have a personal trainer, I don't have a personal chef, I don't have someone standing over me to see like how I move all day and what I consume, and I wish, I wish there was someone that would be like hey, chill, go do your workouts that you said you do Okay.
Jess: 25:01
Okay, let's wrap this up. So survival guide tips, the first one being work on your relationship with yourself. Practice self-compassion. Wear whatever the hell you want. Recognize that you're in charge of how you feel. Make sure that your basic needs are met. What activities make you feel good in your body? Do more of those. Build a supportive community. Pay attention to how you scroll and unpack your beliefs around body types.
Jess: 25:26
We could have a three hour long episode on tips for body image in the summertime. We really could. Yeah, these are just some things to start getting your brain going, some things to fall back on. Hey, are my basic needs met? Hey, how do I want to feel in this situation? Am I taking care of myself? Do I feel good in this clothing, doing this activity, whatever it is there? You go. Go enjoy the day at the lake, the beach, the barbecue, all the things. Don't let your body take up all your energy. Do your best to be present and have fun and be with that supportive community. Know that Megan and I are part of your supportive community. We want to know how you're spending your Sturdy Girl summer. So let us know on Instagram by tagging us at SturdyGirl Summer. So let us know on Instagram by tagging us at Sturdy Girl underscore, because we are picking one person at the end.
Megan: 26:12
You can make sure to win your stuff.
Jess: 26:15
Yes, one person at the end of each month June, july and August for some Sturdy Girl Summer merch and we just really we want to see how many people can be out there living a Sturdy Girl Summer having fun. So thanks for listening to another episode. Friends will catch you next friday. Goodbye.