And the Hello and welcome back to chasing excellence show about chasing what truly matters.

My name is Patrick Cummings as always here with Ben Bergeron.

Thank you for joining us how are you Ben doing great thanks After Cummings, as always here with Ben Bergeron.

Thank you for joining us.

How are you, Ben?

Doing great.

Thanks, Patrick.

It's good to see you, my friend.

Coming up this year week, this year episode,

we are going to talk about how to train alone effectively breaking down four of the key things that I found are necessary to be able to get and stay healthy without a coach or a gym so I'm excited to get into this conversation.

Before we do, real quick, if you would like to get a question

into a future episode, we would love it,

W.W. chasing excellence email.

We send out an email on Saturdays with a link to a form and that is the best, fastest, and most efficient way to get a question into a future episode.

So we thank you folks out there for continuing to send us questions.

And the only other thing I wanted to do before we get into this

conversation is we in our older format we used to do a lot of shout-outs folks would

send us notes. We don't quite have a home for those yet, but every once in a while I'm

just gonna squeeze a couple in. I've got two real quick.

The first one is from Heather. This is actually a comment after having listened to the episode we did recently that

called four simple steps to sustainable weight loss. She said the episode

really resonated. I've worked out consistently and eaten clean for years but I've

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