5 Important Restoration Suggestions If You Get Sick or Injured

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By Sohaib

If you happen to’ve ever gotten injured or been recovering from an sickness questioning when you could possibly begin coaching once more, at the moment’s dialog is for you! After lately getting COVID and struggling a prolonged restoration interval, I had time to ponder – and put into follow – the very recommendation I so typically give. Not solely will you learn to get higher extra rapidly, you’ll additionally get my greatest suggestions for preserving muscle and avoiding weight acquire whilst you’re taking a while off out of your coaching.

On this episode, I’m exploring….

How an sickness can disrupt a number of physique programs, from our immune system to our endocrine system
⭐ How COVID impacts our hormones, and what to concentrate on for those who’re in peri or put up menopause
⭐ Why seeing quicker outcomes from a exercise program is about greater than eating regimen and train
⭐ How to concentrate on the stressors to our system that we are able to’t see or simply pinpoint
⭐ 5 keys to a robust restoration
⭐ Find out how to keep away from shedding muscle or gaining weight whenever you’re taking a while off from coaching
⭐ A reframe to keep away from undue nervousness about taking a step again

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Episode Transcript

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Betty Rocker (00:16):

What’s up, rock stars Coach Betty Rocker right here. So good to attach with you at the moment. Hey, so have you ever ever gotten sick or sustained an harm and puzzled when you could possibly begin coaching once more? I imply, these items are a part of life. Everyone goes via this and it’s by no means a handy time, is it? So relying on if you end up listening to this, you could have seen a little bit of a break between the final episode and this one, and that’s as a result of I really acquired actually sick with Covid lately and it completely wiped me out for a pair weeks. After which for weeks after that I used to be feeling higher, however I used to be nonetheless coping with different signs as a result of one of many unintended effects that I’ve come to form of anticipate as that is actually my second unhealthy time with Covid was that it additionally actually tanked my hormones, which contributed to an extended restoration interval for me the place I simply felt exhausted and drained for weeks after.

The worst of it was over. , my sleep was disrupted. I had night time sweats and numerous these full-blown perimenopause signs like reared their heads and previous to getting sick, I’d been actually managing all of that basically effectively due to all of my good protocols and practices. However issues like covid can actually make you are taking a tough hit to your hormones, particularly if in case you have decrease ranges for those who’re within the menopause years, as an example, I’ve heard of many individuals of all completely different ages experiencing form of an extended tail of covid signs or signs that final or linger. However you already know, you could possibly have lingering signs from any sickness actually as you’re you whenever you get sick, it disrupts your immune system. And in case your immune system’s disturbed, it may possibly cascade into different physique programs like, you already know, it may possibly disrupt your vitality, your adrenal response, and naturally your hormone ranges will also be disrupted.

So numerous how we get well from something actually will depend on how robust our system is coming into it and what we do throughout our restoration as effectively. So earlier than I acquired Covid this time round, I used to be in a very good place. I used to be utilizing a very delicate form of topical cream that lightly supported my physique’s manufacturing of estrogen and progesterone. Um, I used to be utilizing a little bit testosterone, I used to be taking some adaptogens and my common well being habits that I’ve tailor-made for my life stage had been simply actually supporting my vitality stability. And I’d been placing on some muscle. My blood work had been coming again actually robust and my coronary heart well being was actually good. That’s one thing that I’m all the time monitoring personally. Simply from my genetic historical past, I used to be sleeping very well and I didn’t have actually any of the noticeable or annoying signs of perimenopause anymore.

And my most up-to-date blood work had simply proven that my cortisol ranges had been inside a traditional vary, however actually on the low finish. And keep in mind, there’s a pure arc of cortisol over the course of the day. It does numerous necessary issues for us. It’s, you already know, when it’s too excessive for too lengthy or thrown off of its pure cycle that we’ve got issues like fats storage and muscle loss. So I used to be monitoring that and I used to be nonetheless rebuilding my vitality and my adrenal well being. Um, I used to be in a very good place, however I didn’t have a ton of reserves. That’s why I’m sharing that with you about that side of my well being. However I used to be positively in a greater place than I had been a pair years earlier than. Now the rationale I carry this up is as a result of there’s a lot occurring inside our our bodies that we are able to’t see.

And generally folks ask me issues like, why am I not reducing weight after 10 days on a exercise program? And I’ve to softly remind them that the exercise alone just isn’t the factor that makes you lose the burden or see the outcomes, proper? Neither is it all the time so simple as simply eating regimen and train. It may be for many individuals and people are two important parts of a wholesome life-style which might be gonna stimulate and assist your physique to reply. However there are myriad different programs at work internally, and if one or a number of of them is out of stability, it’d take a little bit extra time on your physique to reply and attain equilibrium. And that’s actually related to grasp for those who get sick or for those who maintain an harm, proper? As a result of how rapidly you get higher actually will depend on how a lot of your physique’s response to that may be referred to as into play to heal you and the way a lot is already in play coping with different stressors.

And this isn’t straightforward to determine by yourself all the time both. Typically you want some blood work or physician assist to see what is likely to be occurring internally. Do you keep in mind once I shared with you a pair years in the past really on the podcast that I had been uncovered to mould and it made me very sick. I began gaining weight and there was no quantity of train or wholesome consuming that stopped my physique from persevering with to retailer fats. I had no concept what was occurring really, and I wanted numerous testing and assist and protocols to diagnose it and finally get via it. And one of many assessments that was really actually vital was genetic testing, which gave us clues as to what I used to be actually delicate to. And my physician has then used that info to actually tailor remedy choices transferring ahead for me.

I even have been handled for bacterial overgrowth in my intestines earlier than, one thing that brought about sugar cravings and fats storage and I gained some weight when that was taking place. And with no stool take a look at to examine for that, I may need been sad pondering I used to be not, you already know, disciplined sufficient. Or I may need tried to comply with some extra restrictive consuming or over coaching routine to try to lose the burden, which is so widespread. I’ve had meals sensitivities previously that disrupted my digestion, brought about irritation, bloating, and irritation that I needed to form of decide with testing and experimentation with an elimination eating regimen to actually work out. And extra lately, as I’m within the center to later levels of perimenopause signs like sizzling flashes, fatigue, mind fog, and weight acquire are all issues that I’ve wanted assist in testing from my physician once they first began to assist carry as a lot stability as we might to that inside surroundings that I can’t see.

Typically what we do see is weight acquire, what we really feel is extra drained or extra achy, or we’ve got digestive signs or different signs which might be clues that there’s one thing occurring under the floor that wants our consideration. And additional exercises or heavy weight-reduction plan can’t mechanically right imbalanced hormones or a bacterial overgrowth, as an example, in our system, or a genetic situation or blood sugar imbalance if that’s what’s occurring. Train and wholesome consuming can go an extended method to supporting your system and assist you as you’re getting again on monitor and perhaps getting care. However if in case you have issues occurring under the floor, it may be the rationale behind why issues don’t transfer as quick as we anticipate them to. Once we are following a exercise program and the answer is to not go more durable or to turn into extra restrictive with our consuming, that’s not essentially gonna drive quicker outcomes for you.

Typically it does the other really, particularly if there’s some sort of inside stressor occurring. And it’s not all the time that there’s one thing occurring under the floor, both that that’s why you’re not seeing quick outcomes. You is likely to be in peak well being with no points in any respect, however I really feel like we even have this tendency to anticipate on the spot outcomes. So you already know, for those who don’t see them straight away, you don’t wanna all the time assume some underlying issue is accountable. It is likely to be that you just simply must be extra affected person otherwise you would possibly want a unique protocol that will go well with you higher. Or, you already know, say you’re in perimenopause or put up menopause, you should comply with a selected exercise construction that’s extra, uh, custom-made to your life stage, like the way in which that I write them. Um, however it’s a good suggestion to examine in with different elements which might be inside your management that additionally contribute to your physique composition objectives.

Like how a lot stress are you beneath proper now or how is your sleep? As a result of these easy issues additionally play a giant position in how your physique absorbs and digests vitamins and helps your physique in restore of your muscle tissue, as an example. And I simply share all of that with you so that you don’t begin overdoing it simply since you’re not seeing an on the spot outcome and you could be proactive in getting a checkup together with your physician for those who suspect an underlying concern. Simply do not forget that the physique wants time to reply and it responds to new stimulus. We give it internally first, and we’ve got to take into account that coaching in extra can really set us again not ahead because of the inflammatory burden it places on our system. And actually simply relying on how sturdy our immune response is, what our hormone standing is, not simply our estrogen and progesterone ranges, however issues insulin, cortisol, testosterone too.

All of those influence how efficient a coaching stimulus goes to be for us and an excessive amount of of an excellent factor can disrupt the inner stability we’ve got. Now, this goes again to an analogy that Dr. Jill and I talked about on the podcast in one among our previous conversations in regards to the bucket that holds all the stressors that our our bodies are coping with on a relentless foundation and the way a lot margin that bucket has, which comes from our physique’s means to constantly course of and handle the stressors we cope with every day. So for those who image like this bucket in your physique that’s, um, the capability that your physique has to deal with stress and stress can come from so many alternative issues, proper? We get uncovered to issues like chemical compounds in our meals or water, um, or lotions, um, hormone disruptors, uh, common pollution within the surroundings, uh, common life stressors that come up every day.

These, these are all issues that add to the bucket that the bucket has to form of, the physique has to filter out. And the way a lot capability your physique has to filter these items out and deal with these stressors is contained inside this, this bucket, proper? So how a lot you might be coping with is perhaps distinctive to you. Um, your physique’s acquired its personal pure means and processes to deal with and cope with these items, however what we need to take into consideration is that if the bucket’s all the time getting some issues added to it, it’s additionally all the time taking some issues away, proper? As itself regulates and self heals. So the extent within the bucket stays low sufficient that it by no means spills over, and we all the time have some further margin for issues that come up like a troublesome exercise or a foul night time’s sleep or consuming meals that don’t agree with us.

These further issues received’t make you sick or tip you over the sting for those who’ve acquired an excellent margin in your bucket. However when the bucket of stressors will get too full or spills over, that’s after we get sick or we begin to develop well being considerations as a result of we’ve gone past our physique’s capability to heal itself naturally. And perhaps in case your margin is simply too slim, it implies that it, it takes you longer to get higher for those who’ve gotten sick otherwise you’ve gotten an harm. Additionally, these, these are, these are, it simply how a lot capability you’ve gotten is how a lot reserves your physique has to deal with issues proper? And issues that may begin to make the margin within the bucket creep up too excessive are gonna be completely different for everybody and actually rely upon what issues are in your explicit bucket to begin with. That’s why I say train is a wholesome stress after we are wholesome.

As a result of after we’re in an excellent place, we are able to course of the pure stress exercise provides to our physique. But when we’re over coaching, it’s more durable for the physique to restore. And in case your hormone ranges are already low, say you’re in peri or put up menopause and also you’ve misplaced a few of the resilience to get well extra rapidly out of your coaching, it is likely to be simply more durable on your physique to get again on monitor as rapidly. That’s why it’s a good suggestion to comply with a balanced coaching program that’s tailor-made to your life stage like those I create. So again to what occurs after we get sick or injured and the physique is utilizing its sources to each deal with the common issues in our bucket, after which it’s additionally working that can assist you get higher from no matter you bought uncovered to. If we additionally begin piling exercise stress on prime of all of that, whereas we’re nonetheless therapeutic and utilizing our buckets reserves, is it actually that stunning that it might take us that for much longer to get higher?

And as I’ve been speaking about, all of those programs in your physique work collectively. So you may’t all the time isolate your physique’s means to make muscle or lose physique fats from the processes at work to get you again in your ft. So whenever you’re sick or injured, a few of the greatest issues to concentrate on are issues like hydration as a result of water helps regulate your inside physique temperature and it additionally helps flush out waste. It’s an necessary transporter of lymphocytes and different necessary an infection preventing cells all through the bloodstream. Additionally, if in case you have a chilly or any form of respiratory sickness, we secrete mucus, which is made up principally of water and helps entice infectious brokers and carry away inflammatory cells that the physique produces. So staying hydrated helps to skinny these mucosal secretions so we are able to clear them from our airways. If we’re dehydrated, the secretions will likely be thicker, which makes issues like stuffy noses worse and it may possibly make our coughs worse and in addition simply decelerate our complete restoration.

You additionally wanna actually concentrate on relaxation so your physique can use its reserve vitality to heal you. As you begin to really feel higher although, you may positively transfer and stroll. And actually, strolling is a perfect low influence exercise that may make it easier to get well quicker due to the way it helps transfer your lymph fluid round your physique. Our lymph nodes comprise immune cells and act like a filter for the lymph fluid. They take away germs, micro organism, and viruses and different dangerous cells, and the limp fluid then drains again into the bloodstream, which then flows via the kidneys the place waste is eliminated and handed out in your urine. But one more reason to remain hydrated, we don’t have a pump that sends limp round our physique, like we’ve got our coronary heart to pump blood via our physique. So our physique depends on us strolling and transferring and the contraction of our muscular tissues to flow into and pump the lymph fluid via our system.

That’s why common train is a good way to remain wholesome. However whenever you’re already sick otherwise you’re recovering from an harm, you wanna take into consideration extra mild low influence motion like strolling so long as it’s ache free to have the identical good thing about transferring the lymph with out overtaxing your system. And it doesn’t matter what I say on this podcast, it’s not an alternative to what your individual physician says. All the time take their steering firstly. One other factor to concentrate on whether or not you’re sick or whether or not you’re injured is what you’re consuming. We wanna assist our intestine well being as a lot as potential as a result of our intestine microbiome actually performs a giant position in our immune system response and naturally the absorption of the vitamins that we eat in order that we get what we want for therapeutic and restoration. This isn’t actually the time to eat ice cream or excessive sugar meals as a result of they will disrupt the stability of the intestine micro organism and in addition influence your blood sugar response, which actually additional taxes your system.

Each state of affairs is completely different after all, and with some sicknesses you simply don’t have a lot of an urge for food. I might attempt to use some bone broth to get a few of the intestine supporting minerals and nutritional vitamins or a hydrolyzed collagen for the assist of the intestine lining. If you do have an urge for food, you already know, you wanna be sure you’re together with fiber wealthy greens, which additionally will help be hydrating on your system and making ready easy meals with out numerous spices simply to assist in giving you that vitality that you just want and assist your physique with nutrient constructing blocks to assist restore and get well whereas it’s beneath stress. , equally to whenever you’re coaching, it’s useful to consider your protein consumption and the influence that the amino acids have on supporting our tissue and different features of our well being after we’re therapeutic, together with the assist they supply to the immune system.

Protein helps restore and construct our tissue, however it additionally helps struggle an infection. And actually protecting your protein consumption in an excellent vary whenever you’re sick can be gonna make it easier to maintain onto your muscle tissue higher. So do not forget that when the physique can’t discover the amino acids it wants, it breaks down our muscle tissue. So be actually deliberate in your decisions together with your nutrient consumption whenever you’re sick and also you’re on the mend. And for those who maintain an harm and also you’re not sick particularly, numerous the identical recommendation would apply. You want protein to assist the restore of your tissue and in addition to protect muscle to the extent you could. You usually want a little bit extra protein whenever you’re therapeutic too, due to the tissue restore course of and the amino acid constructing blocks which might be wanted for all of that. So right here once more, issues like bone broth and or collagen will assist a wound heal extra quickly and in addition assist your intestine well being.

You simply wanna take note of intestine supporting complete meals basically, and also you wanna nourish your self if you may get out and stroll or do any form of low influence motion that’s additionally gonna assist transferring the lymph fluid and make it easier to heal extra quickly. And with regards to getting again to your exercises with an harm, it’s very individually particular and also you need to keep away from understanding till your physician clears. You say somebody has injured their shoulder, as an example, and so they need to work on different physique components whereas that heals, that is going to be a considerably customized course of and be very individually particular relying on, you already know, the severity of the harm and the way it’s impacting the remainder of your physique. You simply wanna be conscious to not overtax your system basically through the therapeutic course of when your physique is utilizing its reserves to heal you, it’s very individually particular, you simply don’t wanna make your physique immediately must additionally course of and deal with all of the stress of extra exercises on prime of the therapeutic as a result of it’s a systemic course of, proper?

It’s not simply remoted to the muscle teams you’re coaching. Um, you already know, the, the restoration course of, I get that you just would possibly really feel prefer it’s wonderful to coach your legs since they weren’t injured, however like we had been saying, your complete system processes the stress out of your exercise of any physique half. That’s why it’s not all the time advisable to leap again into your exercises too early and, you already know, defer to your physician’s recommendation at a later stage of your therapeutic. It is likely to be simply wonderful. And that’s actually one thing you form of must really feel out, you already know, strolling is likely to be very best for you for some time. And once more, that is so individually particular and your physician ought to actually let you know what’s okay for those who’ve had a surgical procedure or a extreme harm. And for those who’ve simply harm your self and also you don’t want medical care particularly, you form of must go by really feel and never get again into heavy train too quick would simply be my common advice.

Not you could’t, and never that you just completely shouldn’t, it’s simply, it’s simply form of, it must be a form of gradual course of and also you simply wanna remember that, you already know, your physique’s reserves must be obtainable to assist heal you and heal your harm, proper? So it will depend on form of your standing coming in and you already know, what’s, what’s assist, what’s gonna be essentially the most useful on your, your therapeutic course of. And for those who’ve been sick, it’d take your physique a while to totally get well too for understanding relying on additionally the severity of the sickness, your individual immune system reserves, in addition to what else is already in your bucket, proper? So that is simply one other space the place we’ve got to be affected person with ourselves, tapping our reserves as we’re recovering to do the kind of exercises perhaps you’re used to since you’re fearful you’re gonna lose all of your features or that your muscle will immediately flip into physique fats.

It’s going to set you again in your restoration. Additionally, only for the document, your muscle received’t flip into fats <snicker>. These are two completely completely different tissues. However I believe, you already know, the factor I actually have additionally needed to merely be taught and settle for is that sure, an sickness or an harm and the time we spend recovering from these items could trigger some muscle loss and we could lose some floor with our coaching. It simply can’t be averted. However you can even mitigate the influence of this form of occasion that occurs to you first by being proactive and balanced in your strategy if you end up effectively earlier than you get sick. I’m all the time grateful for the muscle I’ve constructed once I do get sick because it’s like a financial savings account. I’ve, um, you already know, a margin in to make withdrawals from and I do know that once I’m higher once more, I can proceed to replenish that account.

And you can even mitigate the influence that your sickness has on how a lot you get set again by the way you maintain your self if you end up sick, which shortens the time you can be sick. Top-of-the-line methods to extend your sickness is begin including stress to your system too quickly whereas your physique’s nonetheless utilizing its reserves to heal you. And there actually simply isn’t a set time for this course of. It’s gonna be a little bit completely different for everyone. And in addition be impacted by like we’ve been speaking about how a lot margin we had in our bucket to begin with and the way effectively what we’re doing to maintain ourselves matches as much as what our our bodies have to heal. So this is the reason simply, I all the time really feel for folks once they’re attempting to get again to their exercises quick, even once they’re feeling beneath the climate or they’ve been injured and so they really feel actually careworn about not exercising.

And I believe there’s a concern that if we don’t maintain understanding, we received’t maintain, we received’t have the ability to maintain reducing weight or we are going to, we’ll lose all our progress. And it, it’s simply inevitable that you could be lose a few of the progress. You, it’s possible you’ll lose a little bit little bit of your features. You didn’t imply to get sick or injured, however you might be deliberately working in your well being habits. And if understanding and these wholesome life-style actions are a part of your life, there’s no cause you may’t resume that whenever you’re feeling higher and you’ll completely rebuild. And for those who maintain your self if you end up sick or injured, you’re going to get higher a lot quicker. You’ll get higher as quick as your physique could make that occur for you. And also you’ll set your self as much as have a very robust, uh, you already know, monitor into your subsequent part of coaching and wholesome consuming and your complete objective path, proper?

And also you simply need, you need all of your programs to be working so that you don’t wanna have something like dragging out. And for those who begin too quickly or overdo it too early, and I’m certain that is very intuitive for all of us, I simply, I’m simply right here to remind you, don’t push it too laborious too quickly. ? ’trigger shedding physique fats isn’t a lot in regards to the exercises you’re doing or what number of exercises you’re doing. It’s, it’s additionally about creating an optimum state within the physique for fats loss to happen. And we try this with many actions that assist cut back stress. For example, extra every day low influence motion like strolling, which might simply coincide with different good practices to make use of as you’re in that form of limbo state between being bedridden and feeling again to 100%. Different issues that basically influence our physique’s means to lose fats, embrace, you already know, reducing our stress ranges, engaged on our sleep schedule, um, the life stage we’re in and our hormone standing.

And if we’re taking steps to assist all of these completely different processes as greatest we are able to. And naturally gaining muscle occurs round our exercises from how successfully we challenged ourselves within the exercise, which can be very subjective to every of us. After which, you already know, how successfully we relaxation and the way successfully we get well and refuel with the vitamins our physique wants for restore and regrowth in order that we are able to come again stronger. I’m simply saying that your exercise is a wholesome stress to your system if you end up wholesome and you may handle the load it creates. It’s a type of issues that provides to your stress bucket in your physique. And when you’ve gotten a wholesome margin within the bucket, you may come again stronger as you get well. However for those who don’t have a lot margin in your bucket, ’trigger you’re nonetheless like sick or your physique’s nonetheless attempting to restore, you’re gonna extra simply tank your system and its means to get well is gonna take longer for those who push your self too laborious too quickly.

So actually what it comes down as to whether you’ve been injured otherwise you’ve been sick, is to ease again into your coaching slowly. And don’t push it. In case your physician has given you some tips, comply with them besides that you just would possibly lose some floor you gained earlier than you had the setback. However know that the earlier you’re recovered, the earlier you’ll get again to your wholesome practices once more. And you may rebuild. I’ve seen the revenge coaching backfire on folks manner too typically. To not point out this to you too, you already know, don’t get again into exercising and really feel like you should do two exercises a day to make up for what you didn’t do earlier than. I imply, your, your poor physique, it’s barely recovered and it’s margin is slim, proper? We don’t wanna go piling further load onto it whereas it’s recovering and this won’t offer you quicker outcomes for those who’re coaching 4 days per week earlier than you stopped and acquired sick, as an example.

You perhaps need to ease again into issues with like two days vitality dependent after which perhaps three days the next week for, you already know, you simply form of really feel it out. You wanna do extra stretching and extra motion that stimulates your lymphatic system in a delicate manner. Um, versus being so centered in your physique fats or your muscle features. I simply recommend strolling and nourishing your self and hydrating and see how some gentle train feels earlier than committing to or forcing your self to do the identical degree of coaching you probably did earlier than. You’re gonna get again to it. It all the time takes me a while and I’ve realized to simply respect the method. , it’s, it’s gonna be completely different for every of us. Each state of affairs’s a little bit completely different, however, um, these are simply issues I’ve realized over time which have saved me, you already know, actually staying robust and wholesome regardless of having periodic setbacks be, you already know, regardless of getting sick similar to anybody does.

I’ve simply gotten additionally, you already know, much more proactive basically about my healthcare and my self-care in order that if I have to take a step again, I’ve some reserves to attract on as greatest I can, which is what I’ve been doing these previous couple of weeks actually is, you already know, as soon as I got here out of the worst of the signs I had it, it took a pair weeks. I, I used to be then simply actually drained and probably not sleeping very effectively for a bit. And so I used to be centered on strolling and stretching and low influence physique weight sort strikes once I had the will and the vitality. And I checked in with my physician and he or she additionally adjusted a few of my hormone dosages, which actually helped a ton. And at this stage of my restoration, I’m again to, you already know, three days per week of coaching.

I used to be doing 4 earlier than I acquired sick, however I can inform that it might be an excessive amount of for me till I’ve began to get higher sleep once more and my coronary heart price variability comes again up. Do you take a look at these sorts of metrics in any respect? I do know lots of people put on wearables. I, I actually get pleasure from these metrics over time. I do know there’s some, the wearable units have a point of inaccuracy similar to any put on, any wearable expertise does. However it’s attention-grabbing to take a look at the tendencies over time. I put on a tool referred to as the Aura Ring. You’ve most likely heard of it. And I actually just like the sleep information and the sleep tendencies that it confirmed me over the previous, like six or seven years that I’ve been utilizing it. The HRV or coronary heart price variability rating is a very good one for monitoring how a lot stress your physique is beneath over time.

And that basically helps me once I’ve been sick to see how effectively I’m recovering. So anyway, rock stars. I simply needed to say it’s nice to be again. <snicker>, I missed you. I missed speaking to you. And I additionally needed to simply use myself for example to remind you that you just don’t must really feel any strain to hurry again to your coaching plan whenever you’ve been sick or whenever you’ve been injured. Be proactive together with your well being pursuits if you end up effectively, and also you’ll have a reserve to attract from whenever you want it. Keep secure and keep flawsome and I’ll speak to you once more very quickly. Until then, I’m Betty Rocker and you might be so superior and superb. Bye for now. 

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