Destiny: Michael J. Gelb, Walking Well

because we've had these experts on biohacking. What's biohacking, you know, getting your health back, taking back your weight, your metabolism, getting in shape, staying healthy, staying well, extending your life the best you can. That's biohacking. It's funny because walking is the ultimate bio hack because it doesn't take a lot. You can do it pretty much anywhere. And the beauty of it and I talk about this all the time,

getting out in nature, connecting with nature. So this is a very important program and it kind of goes in line with our biohacking series, but it's not part of the series. It's outside of the series. It just happens to fall in place with this new book called Walking Well, a New Approach for Comfort, vitality and Inspiration in every step,

great title, And I got to say that. You know, we're always people are always talking about going out and pumping iron, reducing your caloric intake, cutting back on alcohol, cutting back on eating and sweets and so forth. I mean, we're in the holidays, my friend, and I'm a I'd love sweets. What are you supposed to do when someone puts an apple pie in your face? What are you supposed to do when they walk up to you with

a freshly made eggnog which has rum in it? What are you supposed to do when there's gravy on mashed potatoes and stuffing and turkey and butter on your vegetables? What are you supposed to do? Turn it away? No, this is your time to celebrate. It's the holidays. I'm tired of these fitness experts telling us that we can't have goodies for the holidays. Of all the times of the season, of all the months of the year, the holidays are a time to rejoice, to enjoy some good food,

a piece of pie, a candy cane. What the hell you know? If we don't get it now, we're never gonna get it. We're never gonna get it. We gotta have have a time in our lives when we have some sweets, we have some good food, and this is the time. It's the holidays, and so you indulge. And then it's all about what is your New Year's resolution. Well, I'm gonna stop eating sweets. I'm gonna it's just insane. We hurt ourselves, we upset ourselves, we traumatize ourselves with

these insane rituals. During the holidays, it's time to indulge. And I'm serious. I had a girlfriend over the other day who made me a eggnog and we put some rum in it. It was wonderful. Oh yeah, And she puts sprinkles, some nutmeg. It was. She whipped it up, it was blended. It was almost like a big whip whipping cream drink. But it was not quite to that consistency. But oh god, did it tastes great. This is the time for indulging, So enjoy, enjoy a little bit of goodie.

So but getting back to walking, I've always been a big advocate of walking, and like I mentioned, you know, getting out of nature. But if you don't, if you're not close to a park or you're not close to the woods, walk out around the block, get some air, connect and shift. There is something about walking or getting out and moving, which is a moving meditation. And I think, and we'll talk about this. When you are moving, your brain can relax a little bit. You're breathing in air.

It's a great exercise. But also the longer you can walk, the more ability that you have to shift, to alter, to shift into an altered state where you are downloading information, you are problem solving, you are moving through trauma, you're moving through angst and anger and being upset. You know, if I've had a tough day, I've gotten in I don't rarely have disputes where I'm yelling or screaming. That's

very rare. I don't think I've ever I can't even think of a time where I'm getting to that anger level. I just don't let it happen. But I do get involved, like everyone else in situations where you get upset or you're angry, or you're frustrated, and a walk will relieve you of that. You don't want to carry that emotion around. It just doesn't serve you well, and if you hold on to it, it can cause problems illnesses. If you hold on anger and frustration and trauma. Long enough, you

can turn into illness, and they've proven this. But walking can help you download data that you need. And right now where I'm at, I'm in northern California. We have a mile temperature, but it's like in the forties. You know, what's freezing, thirty thirty degrees. I just don't do well in the cool weather. And so I bundle up and try to go for a walk and it feels great. And I'm downloading material, trying to you know, solving problems.

Things are coming up, and I'm writing about it. I try not to bring my phone, but I'll tell you what I do. Have a recording feature on my phone, and what I'll do is if something significant comes through, like a chapter title or the few first section of a book, or an article, or solving an issue, I will talk about it. I'll record it. I had this

happen to me on our recent trip to Mexico. We were at Chichiinitsa and the group was hearing a lecture from our tour guy, Mimo Gonzalez, and I had been there many many times, so I already knew what he was going to talk about. So I stepped away, and I was walking the length of the Great ball court. It's the largest ball court I think in the world. Is huge, huge, It's not quite as long as a

football field, but it's close. It's not five hundred yards, it's more like three hundred or three and a half three hundred and fifty or more. And so I was walking and all of a sudden I heard someone clapping and there's an acoustic anomaly in that ball court, and they're all over that place, not just in the ballcarp but they're everywhere in that archaeological park. And all of a sudden I kind of shifted and I was like, wait a minute, I need to talk about this. I

need to write about this. This is extremely important. This is an engineering that was built into this place. So I quickly took out my phone, clicked on the recording app, and talked for a little bit about what I wanted to include in this chapter. And that's the beauty of a great example of walking, because I had been walking from the entrance and following the group, but you know, I was also kind of clicking into this special place, and so use that. Think about that when you are

walking as a download and it's fabulous. It doesn't have to be creative. It can be problem solving, or it can be an Aha moment, or it can be one of a thousand things that you need to hear, or you need to experience, or you need to feel. So again, today's program is Walking Well, a New Approach for comfort, vitality and inspiration in every step, And my guest is Michael Gelb. I never want.

And my guest today has written a book called Walking Well, a New Approach for comfort, vitality and inspiration in every step. My guest today is Michael Gelb. And I'm having Michael on the program because this book came across my desk and I thought, well, what's he What's he writing a book on walking? Everybody knows about it. There is so much to walking, and we'll learn about this today. Not only is it great for relieving stress and it's a

great form of exercise, which we'll learn about. But one of the areas that I have discovered and when I do my walk, and I try to do a walk at least once or twice a week, is the fact that it can bring up creativity. It's actually great for inspiration and when I have a problem in work, in writing or whatever, if I set up kind of an idea ahead of time before my walk, I'll get answers, I'll get information and how does that work? And we're gonna learn know about that today. So Michael Gelb is

a pioneer in the field of creative thinking. He's an executive coach and also an innovative leadership. He is a fifth degree black belt in Aikido and also a teacher in taichi. He's an exercise guy, obviously. So he's the one who wrote the book, which is actually it makes a great deal of sense, doesn't it. So Hey, Michael, welcome to Destiny. Great to have you on the program,

Great to be with you. Thanks. All right, the first question is, oh, I want to mention also, you co wrote this book by with Bruce Fertman, and he's also an exercise guy who's study studies movement. But why did you guys get together and decide to write this book? You know, it's something that and we'll talk. Obviously there's a lot to this, a lot of dip to this book, which is fantastic. But here we are everyone's walking to

get around and moving, and what was the inspiration? Did you have kind of an aha moment like, oh my god, this has to be written. Talk about that? Yeah, sure, sure.

He had a natural gift as a coach and a teacher as well as a movement artist himself, and he became a professional modern dancer, and then he trained as an Alexander Technique teacher, which is how I got to know him, because I also trained as an Alexander Technique teacher. And my very first book is called Body Learning and Introduction to the Alexander Technique came out forty three years

ago and it's still in print. And Bruce was very gracious when the book came out in nineteen eighty one, he invited me to his Alexander Technique training school in Philadelphia, and he was featuring a workshop with one of the original teachers who had studied with Alexander, named Marge Barstow, who's another amazingly gifted master teacher. So we initially can around how do you make movement easier? That's what the

Alexander Technique is all about. How do you bring more grace and poise and comfort and energy and inspiration to your life every day?

He moved there a while ago, and he said he wrote to me, said, I have an inspiration on something that I think is really really important. He said, I think I figured something out about walking that can make it more comfortable and easier for everybody, for everybody. And I got to tell you, I was skeptical because it's like, Okay, sure, you know. I've been teaching all this stuff for years, and I love walking. I've been taking my clients for

walks for years. I've written about it in previous books. So I was skeptical but open minded. So Bruce and I all got together and I said, in your basically said, treat me like a beginner. Just give me the lesson. Show me what you got. So he gave me this lesson. It was about forty five minutes, and that's when I had this amazing epiphany because I'm telling you my walking got easier and that since then has been easier. And I just thought, wow, if we could translate what you've

come up with. It wasn't anything new, but what was new was the sequence he put it in. He put it in such a simple, easy sequence that literally, you can read a book. You don't even need illustrations, you don't need a video, you don't need to go on a seminar. You can read our book. And if you do what we suggest that you do, by the end of the first chapter, every step will get easier, and then it will just get easier, and we're energizing with

every chapter after that. So that was the epiphany, and then we just decided we're going to do this together. And it was a fabulous creative collaboration where we pushed each other with one goal in mind, what will serve the reader the most, and we both feel exhilarated that that goal has been achieved.

gate how they move. I want you to explain, if you can, why this is important and some of the steps that you introduce in the very first two chapters where you're paying attention to the movement, how you touch the ground, how you integrate with your environment. Why is that important?

death from all causes goes up dramatically. As you're walking steadiness declines. So, now here's why that's relevant. Whatever age you are, if you've ever had an injury, sprained your ankle, broken your leg, even it doesn't matter if it's your legs. It could be you broke your arm or your wrist. It could be an emotional trauma, which pretty much everybody's had.

All of these things can throw off your gait. And let's say you broke your leg or sprained your ankle, and let's say you and I went to the doctor's and you got it treated, and now it's officially healed. Well, the immediate wound or injury might have healed, the bone might have healed, the ankle might have healed. But the distortion to your gate probably is something you're not aware of, and it will therefore be unconscious. And I know this

not just from studying it academically. I know it from watching the people who walk by my window as I've been writing the book. And I have to tell you I really know it myself because I've been studying movement, practicing it how to improve it for my whole life. And I had a hip replacement and a knee replaced, wow,

and the shoulder replacement. And what I what I guarantee you is if if if I didn't know what I know, I would look like this when I'm talking to say, well, you know, walking is good for you, and you'll feel back. So I don't look like that because each time I had these injuries and these traumas, with the go with the surgeries. I use everything that's in this book to recover and get stronger and more balanced than I was before the surgery.

percent of the time. But if you're not really able to balance well on one leg because of injury or trauma, unconscious distortion of your gait, your gate's gonna to keep declining. But if you specifically consciously focus on balancing on one leg every single day, you will strengthen your ability to balance on one leg and you will protect your gait as you get older. And if you want to try the advanced practice, you can try that with your eyes closed.

you just talk about this real briefly. When you have a leg injury or you have a surgery, I have a lot of friends that not a lot. I have few people that are aging that are having a very common hip replacement. When you are having a hip replacement, you're thrown out of whack. Talk about your recovery, Michael, and any injury and why it's important probably to get back out in exercise walking again, to get back into that sacred rhythm.

to Santiago de Compo. Stella recently called me up from the airport said can you give me some coaching on my walking before I do it? Twenty twenty every day this is officially sacred walk, but you're right. Our book, the idea is to make every walk a sacred walk. And what makes it sacred is really allowing your own natural flow, your natural rhythm to come forth. And if you're having a surgery, obviously do everything your doctor tells you. You know, they get you up walking right away after

the hip surgery, same day. And the reason for that because they used to have you rest and they realize it made you much worse. No, you got to get out there and start walking. Do what the physical therapist teach you. They have a lot of wisdom and knowledge to help measure all this and get you fundamentally mechanically sound again.

four and a half miles going up. Part of what got me interested in talking to Bruce in the first place about this and making an appointment to actually get together with him and show me what you got. He said to me. Look, I moved there. I was forty years old, he said. Now I'm seventy four, and I'm walking up this hill with less effort and faster than I did when I was forty. I think people might

be interested in how I figured out how to do that. Yes, and we can talk about you know, what are the I'll give you the specifics if you want of what people can start thinking about now. Besides practicing standing on one leg, that's a more mechanical thing. But the key elements in finding your natural gait are the first three experiments that we guide the reader.

flat surface so that you're minimizing the stress. Because once you can apply this on a flat surface, and it doesn't really take that long for most people to understand that there's something wonderful that's gonna emerge as they practice this. Of course, it's not just like you'll read the first chapter say Okay, I got it, and now I don't have to think about it again. I got to tell you to think about it every step I take. It has changed my level of mindfulness about my own walking

in a wonderful way because I'm just getting more. I feel more with every step, get more feedback from the ground with every step, and I can make adjustments. That's the real thing, is making adjustments. Most people are you know, they're pounding the pavement if they know the walking is a great exercise, which it is. There's tons of research. They think I got to get my ten thousand steps, and they're out there striding forward to try to get those steps and looking at their watch or their device,

how am I doing? And they're not feeling it. They're not connecting to it. And so what Bruce and I focus on is much more the quality of those steps. And when you improve the quality of each step, you'll want to walk more because it feels better. You won't have to worry about ten thousand steps. You'll say, I guess I have to get back from my walk because I have to actually call somebody or do something else, because you'll just want to walk more because it feels so good.

the ground. They stiffen up, they brace for impact. So go for a walk, then bring your attention. You know we have them. Do it first, Just check your right leg, right ankle, and foot.

the authors. And if we don't monitor it, we'll go back to bracing our ankles too, because we're all dealing with a lot of stress and there's a lot of tendency to want to hold on instead of let go.

exactly we'll do now. But here's the thing that they don't realize is they do it like they do it just slightly every time, every time you turn on the news, every time somebody says something that upsets you, every time you're frustrated waiting in line at the not getting the service, whatever it is, you know, whatever it is, not to mention injury, not to mention real challenges in your life.

Each of these things is held instantaneously in your whole body as unnecessary tension, and that builds up over the course of your life.

a healing opportunity? Right, And that's that's what walking Well is all about.

I want you to talk about this. When we are walking correctly and in harmony, then it allows us to release tension and talk about that and then talk about moving into the higher realms where you're getting inspiration and creativity.

cat is a digital grade. They effectively walk on their toes. Their paws are their toes. That's the paws are the names for dog and cat toes. But bears plant to means soul of the foot, so we grate along with the whole soul of the foot. That's what a bear does. That's why they look so comfortable and relaxed and powerful, and that's what humans are design to do as well. Our whole foot is designed to peel along the ground with every step. And you can't peel along if you're

bracing your ankle for impact. So you see why there's a sequence here. But once you start releasing your ankle, you eat start peeling along. And we guide people to actually say peel, peel with every step they take.

but not at all possible physiologically or anatomically. You cannot stand on your own two feet. Your feet are part of you. You stand on the earth. So feel the support of the earth with every step that you take. Let your the sole of your foot spread out and luxuriate. With every step that you take. Not only will you feel more supported, but you'll also realize that the power

in walking comes from behind you and underneath you. So what you realize is the way you go forward is not by striding forward, which is what I see people who are walking for exercise doing out my window. All the time. They're straining and striding forward, they're pounding the pavement, they're striking the ground, and they're further traumatizing themselves and the earth, although the earth can take it, but they can't. With every step, but instead, you start to feel the peel.

You feel that the power is coming from behind you. It's your back foot peeling off the ground that actually moves you forward. And then if you release your ankle, your foot just gently caresses the earth right underneath you. Because now you're getting the power from the other foot, which has become the backfoot. So it's your back foot that is the source of the power. You don't stride forward, you let the earth propel you forward, and that's where

it becomes. The next epiphany is when you put all this together. When you put these first three lessons together, people feel like they're walking happens effortlessly, and that's that's the next that's the real breakthrough. Uh. You know the word walk to walk, it comes from Welsh and Middle

English origins and it means to roll along. Really that's what Yes, that's what it feels like when you're walking, Well, you feel like it's just happening underneath you and it's effortless, and that freeze you up for the inspiration, the aha, the problem solving, the connection with nature, the feeling of spiritual oneness. But it's grounded in feeling supported and connected to the earth.

So let's move into vitality for a minute, and I want to talk about one area that you get into with a great deal of detail, which is brief breath. Talk about that, well, it's really important. I can't get a row without it. But when we walk, I think it's more even. I mean, it's almost unconscious. It is unconscious, but to be aware of it also is important too, isn't it.

mouth breathing, gasping for breath, shortness of breath. So I'm just pausing to really enjoy the beauty of an easy, full, happy breath, because it really is one of life's most exquisite effortless pleasures is just Bruce and I like to think of it as when you discover what we call, well, we don't call it. It's there's a name for it. It's oopnia. It's a really fun word, and it means natural, healthy breathing. So apnea is interferenced with your breathing. Oopnia is healthy,

natural breathing. There's actually a word oopnia.

Because one of the wonderful things that happens when you start walking naturally is it naturally starts to regulate your breathing. When you find that natural, sacred rhythm, you're inviting the natural sacred rhythm of your own inhalation and exhalation. There is one practical thing, and I love both Bruce and I love giving really practical advice. A lot of stuff is very subtle, and you have to study it and feel it and take your time and write in your journal.

But there's a couple things I like to tell people you can just either do or stop doing. So we already said. One thing you can do is stay on one leg every day. Another thing you can do is keep your mouth closed and breathe through your nose. They might say, well, I have sinus problems and blah blah blah. Yeah, but what happens is if you just make it a practice whenever you remember to gently close your mouth and invite the air in through your nostrils. The more you

invite that, the easier it gets. Now in the book, we give some practices you can do to acupuncture points that help open the flow and the sinuses. We have a great practice on how to flare your nostrils like a horse. But the most beautiful, simple, elegant practice is just walk with your lips together and let the air come in through your nose, invite it in and then let it out again. And in the beginning especially, don't

walk so fast. People are getting exercised. They're walking so fast that they start panting and they're breathing through their mouth. Don't walk that fast if you can't keep your mouth closed. And there's you know, the science behind this is overwhelming.

their home. Patrick McCown was so gracious, I'd zoomed with him a number of times. But if I sum up some it all up, you can go back, because you can go in the book. There are the references if you want to read the science behind why this is so much better for you. We've got it. But if you want to just the simplest thing you can stop doing is stop breathing through your mouth when you're walking,

keep your lips closed. Then if you want to practice one actual breathing exercise when you're not walking, that will help regulate everything and give you the most benefit with the least effort. That's coherent breathing, which both Brown, gerk Bard and also Patrick McCown all advocate, which is very simply allowing the inhill for five point five seconds proximately and the exhale for five point five seconds.

you feel every day. The simplest thing is keep your mouth closed whenever you remember, breathe through your nose and then if you want to practice something, practice coherent breathing.

daily walk. As we come to the conclusion of our time together, I want to talk about the inspirational aspect because I think that you tap some of the Eastern philosophy here where through the movement of walking, we're also when we're in rhythm in our walk, we're also able to tap the higher levels of consciousness. And you give great examples of Leonardo da Vinci and many of the great thinkers, artists and scientists of human experience walking for

their inspiration. I want you to talk a little bit about that and give us a sense of how that's achieved and at what point if you can during the walk, we achieve those stants of higher levels of consciousness.

solve it while walking. Hippocrates said that walking is the best medicine. But of course, when we started this project and we're going to write a book about it, having previously written a number of books about Leonardo da Vinci, including How to Think Like Leonardo da Vinci, I went back to Leonardo's notebooks and I said, okay, what did

Leonardo write about walking? Because people generally consider it to be maybe the great genius in human history, and so not only does he advocate walking, especially walking in nature, as the best means for getting inspiration, which he says in multiple places in the notebook, and he tells a student take a break, go for a walk when you're

struggling with a technical issue when a painting. But the thing that really rocked my world in a most wonderful way was to discover that it was Leonardo da Vinci who invented the pedometer, right, it's not wild, And then Thomas Jefferson, who came up with a pretty good idea of life libert in the Pursuit of Happiness. Jefferson said that walking is by far the best form of exercise. And Jefferson invented a pedometer.

Everybody knows now that besides verbal intelligence and mathematical intelligence, there's also kinesthetic intelligence, in other words, body intelligence. You know, somebody like Lebron James has a very advanced kinesthetic intelligence, and this is something you can develop. You can develop like if you start peeling when you walk, you'll feel more.

Your kinesthetic sense will be sharpened. We can take you through and in the book we have meditations to feel your body more so you strengthen your kinesthetic and your propriceptive sense too. They go together. Kinesthetic is your sense of weight, position and movement. Appropriateception is knowing where parts of your body are. So if I close my eyes and I try to touch my nose with my index fingers,

I can do that. It's my kinesthetic sense that moves my fingers lets me know where to go, and it's my pro perceptive sense that lets me know that they're my fingers and where and that it's my nose, it's you know. The word pro perceptive is the same root as proprietary. It means that's how you know, it's yours. But here's here's the real aha, the sense that is responsible for your real gut feeling, for your knowing it in your heart of hearts, feeling it in your blood,

in your bones. Which is what people always say when they get a breakthrough idea with their intuition. It's the interroceptive sense. It's the interroceptive sense. It's the inner literal sense from your gut, from your bones, from your heart, and from your blood. And when you walk well, when you find that natural, sacred rhythm, you are more in touch with your gut. You're more in touch with your heart, You're more in touch with your bones, You're more in

touch with your with your blood. So it's not that you have to get some inspiration from somewhere way out there. No, you're quieting the noise, you're quieting the interference patterns. You're letting go of the unnecessary, unconscious tension, so your own true inner wisdom can shine forth. And that that's the real source of inspiration.

an approach to walking meditation? Is that a mindset that you begin as you enter the certain state of walking.

Or you can walk along and just listen to all the other sounds you hear, or the colors that you see, or say I'm going to look at you aides of green today, or my theme today will be trees. And by the way, you can also you can also just

to be you know, I got to confess. Sometimes I just put on soul music and I go for a dancing walking meditation, but I still am sure that I'm umbracing my ankles and peeling along, and then I'm more in touch with the earth and I have more rhythm in my step, and it's just a wonderful way to be happy. So we put all these All of these are in the book and many more actually different themes.

And the most profound one is the one that we begin the book with and we end the book with, and that is something we were initiated into from.

is you're your own best teacher. Truly. Our job is to provide you with these periments that we've been doing for our whole career and then put it into walking so that you can get more out of every step you take and every breath as well.

And it helps to regulate you for when you go to sleep at night, so you get a more natural melatonin production when the lights go out and there's darkness. And the other great time to walk is after dinner. This is a tradition in many cultures around the world, the post prandile stroll. So it turns out that a gentle walk after dinner really helps to regulate your digestion, and so that's optimal, but that might not work with

your schedule, So figure out what works for you. The other thing about it is don't be limited to the thought that I'm going on an official walk. This is an official walk. Okay, I have my smart device and I'm counting my steps. Part of what you'll get out of the book is no walking into your kitchen.

That's the beauty of this. When you walk well, when you talk naturally, when you're in the process of finding your own sacred rhythm, you're just gonna want to walk. You're not gonna have to make it as an exercise. You're gonna have to say, let me do something else besides walking, because it feels so good.

work intellectually and get ideas. That's why we wrote a book with we hope is logical and make sense and is backed up by references and science. And the idea of the book is you read it, you say, oh, yeah, that makes sense. Let me try that, and then you do something with your body. You do that with your body, and you're going to feel something. It's called pleasure. It's called joy, it's called happiness, it's called gratitude. It's called connectedness.

to make it even more rewarding and impactful. And I was looking at the first part of this book and it's about part of a chapter, it's about half a chapter, three or four pages where he describes how to set your foot down in a manner where you get the full effect, you get the full healing benefit material to do a good walk, to walk correctly, to walk more impactfully. And I didn't think, I thought, well, what the hell is he talking about? Well, I'll tell you it's important.

I actually, you know, did a little half balock walk with this technique. It makes a difference to pheil I walk on the tip of my feet. It's weird, how I and I've always kind of walked like that since I was a kid, and people used to tell me it's because your parents pulled you, always being pulled forward, come on, come on, And I wasn't able to walk, so I developed this odd gate, I guess you could call it. But I've had a chance to read this book portions of it at least, and there's a correct

way to walk, so check it out. Walking well a new approach for comfort, vitality, and inspiration in every step. It's not a huge read, but it's a kind of well designed and I appreciated Michael coming on the program. Hey, I still have a spot left in our upcoming Easter Island Rephnui Tour March fifteenth through the twenty third. You know, if you're a couple, if you have a girlfriend, boyfriend, if you're in a relationship, or you just want to bring a friend along, come out and join us. We

are pretty much full. We had one person that dropped out because there are schedule. They had a conflict, but we're packed. We're only taking nineteen people. It would be twenty one with a partner, and it's with Ed Barnhard. He has surveyed the island a few years ago, just before COVID, and he knows a lot of spots that are not widely known by the locals or by other tour groups. And that's because he's done a survey of the island and use some high tech to unveil some

unique areas of that special place. So come out and join us. For more information, go to Earthacients dot com, Forward slash tours. Make it a Christmas present, Make it a gift to yourself to join a small group of people in an intrimate look at a fascinating place with those massive moi. Those moi are multi ton sculptures. We don't know really who carved them. There's a lot of other really odd aspects of that island that Ed will

present to us. Come out and join us March fifteenth to the twenty third, twenty twenty five and make it a gift to yourself, or just join us for the excitement. Earthagents dot com Forward slash Tours all right, that's it for this program. And I think my guest today Michael Gail presenting his new book Walking Well as Always, a team of Gail Tour in Hollywood, Mark Foster in London,

and everyone who makes this thing happen. You guys rock all right, take care of be well and we will talk to you next time.