 very good it was good to get together with you and talk some business and get ready for the big show all right um let's go with uh did we miss anything before we get to gadgets are we going to do anything about how to make results in the gym and in the kitchen you want to touch on that and then we can get to the gadgets because we've got plenty of time what do you think what do you want to do i mean yeah we can do we can do either one first you do it your show um i have a note here uh how to make results in the gym and in the kitchen let's hear