Puberty & Rapid Growth Management in Gymnasts

This week we are going to chat about growth , growth , and particularly with younger kids , um , and the unfortunate reality that many people in gymnastics and sports are excelling in levels and wanting to learn new skills and do things that are harder .

At the same time , their bodies are going through crazy amounts of growth related changes um , hormonal , you know , know , physical , all that kind of stuff . So it makes it very challenging to navigate the waters of keeping them healthy . And you know there's a lot of growth plate stuff we'll talk about that comes up .

But yeah , aliyah , you also were the one who kind of brainstormed this one . So what was on your mind when you started outlining this one ?

So I was thinking a lot about like how to differ like training volumes or if there are other variables that we can think about to help decrease the like injury risk of a growth plate injury in gymnasts , especially when you're getting like more of those like severs injuries , or I get a lot of like tibial tubercle injuries , sometimes some like medial epicondyles in

the elbow , but I've had quite a lot of those lately .

So I've just been trying to think a lot more about like different variables that you can try to modify in order to decrease the risk of those injuries , and phd is one of those things that is kind of new , like we're still trying to get research on whether or not that's something that is something that matters at all and , if that , if it does matter , how we

change our training around that variable yeah , absolutely , and I think I think honestly , this conversation and this approach is is easier and a little bit more um manageable than it was 10 years ago .

So , thankfully , you know , we see in the vast majority of people that they're not sprinting to do really high level skills at 10 to 12 . And I think you know elite is obviously a very big thing globally but it's like 1% , 2% of the gymnastics population is going to get to elite .

So that conversation around like well , if we can go till 30 , you know , maybe we should slow down at 10 . Yes , for a very small portion of people that are elite , most people want to go to college and compete in college and then also most people just want to do gymnastics and have fun and move on with life .

It's not like they're trying to do this high level 30 year career and so with the majority of people in the college or like high school bucket . I think you have to remember that while , yes , they're not going to go to 30 , there's so much more opportunity now for them to keep getting better in college , like college men's and women's .

There's so many , like higher quality coaches , of people that go to college as a freshman and learn more skills and get better and have four ascending years versus 10 years ago .

I think a lot of times it was like secure my scholarship , get through , and then I kind of just like survive for four years , right , or like slowly fall apart because I got beat up so much in club .

And that just is like the most heartbreaking thing I saw like a long time ago when I was first starting out , as so many kids would just literally grind , give up their childhood and grind homeschooled or double sessions or pour themselves into sports to get a college scholarship for gymnastics . They get to college , they have to medically retire .

You know there were three girls that I work with that tried so hard through college , through high school , to get their scholarship and then they had to medically retire like their sophomore year because years of getting beat up and their injuries and stuff like that . So that just breaks my heart Right .

But thankfully now , 10 years later , there's a lot more resources . There's a lot more like advice we can give to people , which we'll talk about in this episode around , like why it's 10 to 14 is really the most important area of having to be very careful .

And then within that four year window there's probably a six month window where they're going to grow super duper fast .

You have to really slow things down and almost , you know , take it as like I think I called it a gap year in the in the outline like just except for the fact that for a year it's going to be awkward , they're going to be flexibility go down , strength goes down , toes are hitting the low bar .

You know can't really do my skills anymore and you have to normalize it and say like this is normal , happens to everybody , no big deal , and in the long run it's going to be really good because all your power , all your high level strength comes from post puberty type changes .

Like I feel like the best that I've ever felt . And comparing that to like I probably would have thought when I was younger that like at age you know , 16 , 17 , 18 , then like that's going to be like my peak performance , and it's just not true , like you're peaking , like in your twenties .

Right , like , your body goes through like um physical development your bones get longer , your muscles are trying to keep up , but the biggest thing that comes to orthopedics and what we deal with is that the bones in which have growth plate centers are not hard fused firm bone , right , they're soft , calloused bones .

So like , um , there's a lot of different spots in the body where , uh , typically growth plate issues come up and you , you kind of close those growth plates , starting at your feet and working your way back up . So the ones by your hips and your spine are the last ones to close .

But , like in the ankle , it's like the outside , your fifth metatarsal right , like your shins , they have growth plate centers . And , of course , like your knee , your kneecap below is all good slaughters . The kneecap itself has a growth plate .

Um , the back of your hamstring has a huge growth plate which a lot of gymnasts have problems with , like apophysitis injuries . Um , and your spine has growth plates . Your wrist wrist , your elbows , your shoulders , has like a humeral growth plate with like the league shoulder .

So all these things are areas in which the bone grows very fast and then , of course , what happens is that the muscles attached to those things have high strain . So that's the risk of like bony inflammation . But also , when the bone grows double as fast as the muscle can get up with , you lose all your flexibility , right ? You're like asking a muscle ,

it's getting stretched out like crazy . You're not going to have full splits . You're not going to have full shoulder flexibility . You're not going to . It's just going to naturally go down over time , despite stretching every single day over the course of six to eight months as you grow .

You know that's that your body's literally getting stretched out and your body's trying to keep up with the fact that it's it's not really going to be as flexible . But also that's why your power goes down Because , like , from a physics point of view , the torque production and the force length optimal production is now changed .

You don't have the same dimensions right that you had before , so you're not as equipped , or like you don't know your body as well , because you're changing dimensions right , it's like harder , but you think that's just one system , but on a hormonal level it's literally a hurricane , right ? You're just like dumping sex hormones into your body .

Growth hormone is changing , right . Like puberty is happening , estrogen testosterone obviously guys and girls go through rapid changes so like there's that whole physical change piece . But then also , like hormonally , your brain is just constantly , you know , in a hurricane state , so that's really hard to deal with too .

And then neurologically , you know you're , you're recalibrating your entire system to new dimensions , new length , you know you're . You're usually eating like a small horse because you're growing so fast , you're working out so much , so you're dealing with like that whole aspect of trying to supply enough fuel to your body .

This is all happening under the radar and some practice , right ? So now you think about like just living your life , let alone not hitting my feet on a low bar and getting a full around , or like learning a new skill when my body doesn't really agree with me , right ?

And then , of course , the sub niche of all this is like this very different female type of , you know , menstrual cycle , development stuff , like that that is completely different than a guy and like that's a . That's a nightmare in itself , Right ?

So all this is happening and like , generally speaking , doing backflips on beams is a low priority to your body growing and surviving , yeah .

I'm like you're growing so fast and like the thought that your brain has to recalibrate everything . You have a new length of your leg , like your brain has to figure out how to move that well now . Yeah , but you're going to be awkward and you're going to be like having all these other changes go on too .

And I think that education piece of like the patient and the parent knowing that so they can give themselves some grace , and then , from like a coaching standpoint too , I think it's important to be able to .

If you're noticing those things , they're growing a lot and they're going through those things , giving the kid grace too , because it's not like not trying to hit their skills or like they're split down because they're not trying to hit their skills or like get their splits down Cause they're not trying . Like they're going through all these other changes too .

So and then in addition , like you were talking about , with like the hormone changes , from like an emotional standpoint and like mental point too , it's like okay , these kids are going through all these hormone changes , they don't know how to move their body anymore .

They're trying really hard , but like they're probably getting yelled at because they're not hitting their sales or they don't have their splits down or like whatever it is like that just adds fuel to the fire . So I'm a education part . Portion of this is really helpful for everyone involved in .

. Yeah , and I think two pieces of it that are really important .

Like this is me as a coach , but also just me as like an educator , and kind of overall is you have to reframe the period of growth to one just say like this is normal , everyone goes through it and unfortunately , different times like from 12 to 14 , you'll have someone who hits it at 10 , someone at 11 , someone at 12 .

And then someone who just has a late you know 15 year old onset . That's just a normal process . That happens . Everyone goes through it . Everyone has a six to eight month season where they're just super frustrated and it sucks . So like it's going to happen , and the faster you can just say like this sucks , but I'm going to get through it , the better .

But also , too , as reframing it as a good thing , right Like to the point in the beginning , is like , how do you think that Ellie black and Simone and Sunni have these ridiculous skills right ? Ridiculous routines , it's just power , right that . All gymnastics is a lot of like power to body weight ratio and strength and technique .

All of that comes from the ability to train super duper hard and give yourself the ability to get stronger and more powerful . And all of that is dependent on going post puberty right .

Like all of the good chemicals and the good hormones that make you get stronger and make you get faster and make you learn skills , all of the you know , uh , longer bones can have more muscle on them , which means they can produce more force to go faster . Everything is dependent on getting through puberty properly .

So , like , yes , in the short term it sucks and nobody wants to go through it , but in the longterm it's the only way you get to really high level gymnastics . There's no other way to get to level 10 and level college . If that's your goal , um , then , going through this process of , like post puberty type growth right .

Like , yes , there are some phenoms who , by 12 and 14 years old , are doing crazy skills , but they can't compete them , they can't handle them , because if they try to do them on hard surfaces . Eventually they break down with overuse type injuries . So you have to go through it .

They monitor and they know that when you know the boat starts to rock in terms of you know uh , growing a lot , you know skills are kind of fumbly and , uh , flexibility goes away , they kind of know like the storm is coming and they just kind of like accept it . Um , or , as I would say , higher level club teams that are more like um level 10 , elite ,

college bound . They often , almost times we'll have parents touch base with pediatricians and try to get a uh , a marker of when you know they're growing the fastest . The way you track this is that what we're trying to look for is is this article talks about . It's called peak height velocity .

It's the period in which you grow the fastest in that four year window and this study was a good study that kind of looked at like a sample across a bunch of European football players and other kids and 13 seems to be the spot for most , um , sometimes a little bit older and guys , but um , generally speaking around like this , like 12 , 13 , 14 age .

You're going to have this period of six months where you grow like an absolute weed right where , like everything , grows the fastest . And you can almost always see it when people sit in the table , because they have these long , lanky legs and their torsos are still really simple , right .

So , like their legs hang off the treatment table , but they're just like this little tiny canister of a torso . Like you're growing into your legs is the expression they use and the way they gyms will track this is that every month they have someone measure their standing height , their sitting height and their wingspan .

And that's what Esteban Balier is like a big person in the Canadian world for . Like long-term athletic development is you can track someone's growth metrics by , you know , month over month . What is the change ?

It's like a one centimeter , one centimeter , one centimeter , nine centimeters , Like Whoa , wait a minute , you know , like , like something , something , some , somebody ate , miracle grow , you know , in their , in their Wheaties this morning .

And so if you see someone whose legs are growing rapidly and their arms are growing rapidly , you know that they're probably entering some of that peak height velocity .

And then also a pediatrician checkup when they do all like the medical testing for that kind of stuff , they can tell you um , uh , the percentile chart of like , their , um , you know their growth and then sometimes they'll do like an x-ray of their um normal growth plates .

I'll just check , like their wrist radial growth plate , to see how close that growth plate is and that will give them an indication of where they're at along that timeline .

So I would say it's probably 10% of clubs that I've worked with or coached or kind of done stuff with that are measuring those things consistently and it's usually those that are on the very competitive track for either like 10 to college scholarship and or elite . But I would say 90% of people . Just keep an eye on it and then you know .

If you work with kids every single day and you work with the same kid every single day for a couple of years , you clearly realize when you know they're going through some , some rapid changes .

Um , some of the I know there's a lot more research on this and , like the soccer community , there's like I think that having like soccer clubs are a little bit more controlled , so you can , you like , have those kids are doing pretty much soccer and only soccer , and so you have a little bit more control over the conditioning that they're doing and the practices

and all that fun stuff . And so there've been a lot of teams , I think , in research on tracking that and then when they're in that phase , they'll pull them out of certain types of training or just like back off volume on certain things . Have you seen that at all ? Or have you recommended that ever ? Or ? Or in the gymnastics world , that's similar to that .

And once you see it enough times , you know , I think , that it comes to be a natural thing you are ready for and you're just like expecting that it's gonna to , it's going to happen and you have to like modify things around it .

So and this kind of leads to like the , the podcast , like suggestions of what we can do is like you just have to accept that you're going to have a year . One of those years from 10 to 14 is going to be a building year , it's going to be a gap year , it's going to be not the most competitive .

Like you can still do meets , you can still compete , but like the expectations of like moving up in level , getting a new skill , getting all these things to fall into place where you just like have a really great year , it's probably not going to happen . You know it's just like you might have an absolutely great .

You know you're 10 years old , you cook it , you're 11 years , you move up a level , you crush . It takes another three years at eight , three years at nine , because you're like you're going through the waves of like getting a skill , your wrist kind of flares up .

You have to back off , you get back into it , then your back kind of sore , like you just go through this thing of growing and you just know that one of those years is probably going to be just business as usual . Nothing electric happens .

And then the opposite is true , which is that you're probably going to have , after that's all done , one year where you just like , literally are shot out of a cannon . You get three new skills , you have a great competition season . You make it to Easterns or Westerns like out of the blue , like Holy hell . I can't believe like she had such a great year .

It's because we , we got them through the storm of growth without accumulating a growth plate thing , without accumulating a back problem , without accumulating a back problem , without accumulating a wrist thing that's now nagging them all the time .

So they're going to kind of like it's like I always analogize it with patients like you're pulling the , the , the slingshot , back right . You're just like for a year you're slowly winding back up the slingshot and when they finally are post-puberty , you can let go and get rocketed up to whatever you want to do .

So it's just that you you have to accept that it's happening . And if you have a lot of experience with people going through this , you have to kind of have in your in your head a set of things you're going to do or modify or change to make sure they get through it safely .

And if you're a brand new coach or someone who's younger and you haven't had a bunch of years of generation , you lean on people who are 10 , 23 , 30 year gangsters who have had 40 girls go through cycles of colleges and ask their advice about like , what do you do ? Do you change drills , how do you change their meet schedule , and all that kind of stuff .

best things I think you can do is , generally , when you approach training , I would say my rule of thumb is like 30% of your , 33% of your time is on basics , 30% is on skills and 30% on strength conditioning . I think you shift that to like 70 , 30 .

So 70% of your time should be , uh , basics , drills , flexibility , um , softer surfaces , cross training , like it should be . The majority of your time should not be based on hard new skills , on hard or hard landings or hard impacts . You know that should happen few and far between .

So trying to shift your focus into more development mode of like you know the meets are there and we want to get ready for meets . But if we get two weeks before a meet and we're really struggling with skills , aren't connecting because you know I got arms or legs are longer or something sore , like we're just going to , we're going to scratch .

You know like maybe you intentionally don't book as many meets that year . So say you do eight meets a year , but you know , in the summer this girl starts to grow like a weed right , or this guy in preseason is like really going through it . Maybe you talk to their parents and you say like , yeah , we're going to do four meets this year .

We'll do four meets . We make the regionals cool , if you know . We make the nationals cool , but we're not expecting you to do eight full meets and stage regionals , nationals and have this like electric gear . So maybe you pull off a few meets , you don't do the travel meet , or you just do the travel meet . You don't do those two home meets as well .

So you're still involved in the competition season . You have stuff going on , but you're not really like in a dense competition season . Softer surfaces , I think , are very important . Most of your time is on tumble track , tramp um math , that are there sting mats , um going to resi pits , stuff like that . Um , definitely per .

Our last episode is trying to have a skill cap on like seven per day . So seven dismounts per day , seven tumbling passes per day , so that we don't have this like open ended um you know infinitely number higher of repetitions in a couple hour practice . Um , and I think honestly this has been something that thankfully , has become more and more popular .

But this is the best time to start somebody in a cross training kind of GPP program . So our , our approach is that at 12 years old , most people . At 10 years old you can start dabbling with like teaching people how to cross train a little bit , but you're not loading people at 12 .

The research is pretty clear that 12 years old , you're not going to stunt someone's growth , you're not going to hurt their growth plates , like all the fears of injuries . It's completely , you know , uh , written away .

Um , esteban Balier has like extensive research on why weight training is good for athletes when they're younger helps strengthen their bones , strengthens their coordination . Um , so doing some sort of cross-training program is really good .

So sometimes what will happen is people will get hurt , they'll have growth plate flare up , they back off a little bit and they have this like two month window where they're not really ready to compete but they're not really in PT and we start them on a two day or one day or two day cross training program where they'll come in on their off day and do a

GPP program . So it allows you to keep developing athletic qualities , keeping them strong , keeping them kind of flexible , but not putting a lot of hard sport based impact on them . So , um , yeah , a lot , of , a lot of that too , as well as trying to get somebody started so that by 14 , um , it's fully part of their program .

We have , like I said , 20 , 20 something , college and club girls and guys that are training with us to champion the summer , two days a week throughout the whole summer .

And I think , if you think about it in the reverse way , where they're going through this awkward phase , they're trying to learn how to do things from like a neuromuscular control standpoint , doing things where you're like basic functional strength exercises , like a squat and a step up and a split squat , like those things are great ways to help your brain learn how

to move your body . Again , do you like a split stance movement , how to like in in safe ways which are much safer than them going through the space where they don't know how to move their body and then doing these skills that they don't know how to do yet , like they're doing upgrades and like learning new skills .

And I I think when you think about it from that standpoint , like the skill difficulty , it's going to be much safer and less difficult for them to do a functional strength program with a progression versus doing really difficult skills they don't know how to do yet when they , even if they know how to do the skills , like they're again like if you've got a leg

that's longer than it used to be and you're trying to learn how to move that leg again . Is it really safe for them to be doing like aerials or big flips in the air like on hard surfaces from like other things that you've ? I know you've talked a lot about with the ground ?

Reaction forces are so much higher when you're doing skills and when you're doing like a squat with a 20 pound kettlebell .

Um Esteban Balier and then Lloyd Oliver , I want to say , are two of the more like pronounced researchers . They've written multiple articles and textbooks around dispelling the myths of youth weightlifting and why it's important .

And it kind of like goes through all the research and the fact of saying like it's not going to hurt your growth plates , it's not going to stunt your growth , it's not going to cause injuries .

So like there's the rational , logical , scientific approach which is like , yeah , I totally understand mainstream media , maybe social media throws it off as like if you , if you squatted up with a 12 year old , you're going to hurt their growth plates or whatever .

But it's been more or less completely debunked over the last like five to 10 years , pretty substantially . But then there's the other side of it . It's just this is like a little bit of example that she said . But she's like okay , let's like logically think through this thought process .

So the forces of gymnastics are 15 times body weight relative to the athlete . So if you're a 10 year old girl doing layouts , it's still 10 to 15 times your body weight , versus an elite doing a double double on floor , right ? So that is known . That's like pretty hard science that we have .

So you can't say that , okay , it's okay for someone to do 15 layouts and double backs on floor at 15 times their body weight , but it's unsafe to do a goblet squat with 20 pounds , right ? Because a 20 pound goblet squat is one 50th of the force of a double back .

So the point is that we use goblet squats , we use cross training to build more strength , to absorb landings better and spare forces off the growth plate , right ? So it's very hypocritical to say that squatting is bad for your knees but doing the double back is okay , right , like .

And if that was the case too , if it was like I always joke around people like okay , if the force of a goblet squat was enough to damage your growth plates , your legs would explode . When you did a layout , right , like , you would turn to dust , because there's no way that makes sense rationally that it's okay .

So you , you use squatting and cross training as a way to to maintain workload and strengthen somebody , to prepare them against the high forces of skills , but also if somebody is making the claim that this is dangerous , well , that is not . It's so hypocritical between those two things . And almost always it's about exercise selection and technique .

It's about like yes , some girls have ankle mobility that doesn't support a good squat to full depth . Like , do you have to squat all the way down and touch your butt to a low beam , just box squat right To a a a resi mat , with your ankles and your heels slightly elevated , because maybe their calves are stiff , because they're growing a lot ?

Like , or just do a step up or a split squat exercise . There's a , I think , because there's a little bit of a gap in knowledge around . Like , strength conditioning is a full-time profession of a doctorate level , so if coaches feel as though they don't have enough information to properly strength train people and program people , they worry .

Like , oh , that's something that I should be good at . I'm a coach , I've been programming for years . Why is this person going to tell me how to do things differently ? And I think that that's where you kind of fall off the wagon . So , yeah , it's , it's .

There's the research approach , there's the rationale approach and then there's like the the lack of knowledge approach that all three of those things can be easily amended .

But the two years it's oftentimes a year and a half of this like starting to grow , going through puberty , getting on the other side of it and kind of like normalizing that like 18 month period , can be used as a massive benefit If you treat it with the approach of we can cross train here , we can clean these basics up , we can work on all your technique .

There's so much stuff that we can improve upon so that when you do get to be 14 , 15 years old , you're not only stronger , more powerful and more flexible , you also have a just absolute , you know monster closet full of better technique that you're going to use for all these skills .

liked that from the it went . Once you get like further down in the article , it starts talking about a lot of the like performance benefits that you get with the strength training , especially once you start like if you started at a younger age and you worked your way up it starts to . I think I put that quote in there .

Um like eight to 12 years of training is necessary for a gifted athlete to reach elite levels .

So Ellen is the women's team physician for team USA , along with Marcia , and then Nick is obviously Nick . He's like a prolific uh internationally gymnastics coach who's coached hundreds of people through the elite level and whatever .

So Ellen works with you know national team people and very elite high-level people and kind of helps them there , and then Nick obviously is coaching . So the three of us essentially for an hour and a half just chop it up on like what do you do with people who are 10 to 15 years old , who are going through these growth periods ?

Like what's the best approach ? Nick talks about it from like an in the trenches skill level of , like drills and skills and like how we change training , how we change the things and a lot of things that I talk about in this podcast are things I've learned from Nick .

And then Ellen talks more about like what is growth , what is happening , the medical stuff , and then what are we doing on the , on the um overall health period , but then in her subset of specialty , like female athlete health and that kind of stuff . So this is probably like , if you have any questions at all , you want more information .

This is like probably your , your next thing , you want to listen to .

that you can start to do those higher level strength training things that will help you improve your performance down the line , rather than waiting until you're I don't know 16 , 18 or even in college to start working on actually knowing how to like lift and strength train and then using that not that it wouldn't still supplement and help you perform better .

But if you started younger and learned how to like strength train from a foundational level and got to the point where you're in that elite level like the , there's just only an upward progression from there . It's only going to help you improve your performance at that elite level .

So Ellie , if you look at ellie's instagram , she's working out in cross training every single day and her coach , dave , and I have talked on a podcast and like on a symposium about like , why they do that , how they started that .

But ellie started her cross training type stuff when she was 16 with scott wilgris , who's her strength coach at um csc I think it is in canada , the national team institute but they started working together at 16 .

She's done five o five Olympic cycles and she's lifted from 26 or , sorry , from 16 to I don't know how old she is now , but five full Olympic cycles worth of cross training and she's like the textbook example of like .

Wow , it's beneficial , she's so powerful , she's so strong , she's got longevity , she's gone through so many injury cycles , but like she is like the pivotal example and I know that like um the Downies , becky and Ellie both strength trained quite a bit , like so many people do , cross training , strength training at the elite level .

Every college program I consult with um cross trains in the summer , lifts in the summer , does everything and then in season does a power program . That's cross training with a strength coach . And the vast majority of clubs Now that I work with either have some sort of supplementary work or come to a place like champion and do it .

So it's the best possible thing you can do um at the age of like 10 to 14 to start them on that .

It see how , if you were tracking it with your whole team and then it already had been an education point with coaches and the parents and the and the kids that , like this will happen and when your time comes , then this is how we're going to shift things .

I think that's a lot easier to create buy-in versus like if you were just you got to this point and you're not hitting anything , and then all of a sudden you're like , oh well , you're just growing , so let's just like , take you out of needs and like yeah , you got to some of this practice stuff and we'll just do this , but like that ambiguity can get really

tough to get buy-in .

You're starting to do a bit of it in your gym anyways , and then whenever the time comes that you're going to have that year , that's kind of tougher it's very normal to go to a facility . So like locally , to like beyond gymnastics , which Justin now owns , my friend .

He has a bunch of girls that come on Wednesdays and reason you can be late to practice is if you're at , you know , champion lifting or doing PT , like that's acceptable . You're not on the beach somewhere .

But he knows that a lot of the girls in that window and that age group are probably not going to tolerate tons and tons of reps because they're going through it metaphorically and physically and that the best thing they can do is have one day during the week where maybe it's a little less gymnastics and a little more cross training than they come on Saturday ,

you know , when they're on their off day . So , um , yeah , I think when you normalize it and not make it a reactionary negative , but it's a proactive positive . Um , it's really . It's really a good thing for the entire culture . Yeah , and it's fun .

It's fun to get out of the gym and go do other stuff and hang out like a bunch of people compete and train together and it's , it's a vibe , you know it's . It's a gym , you know , that has it inside of it . They just work with it nonstop . So like that's cool too , go and do it . But most people don't have those resources .

of the future ones . So I think Duash was dope to have on , but maybe we'll get Len down here and talk about new stuff for some of the people . So if people have suggestions of things , that topics they're they're interested in or things they want us to cover , I'm totally open to absorbing some of the fan feedback .

Um , leave comments on Spotify , which now has video , by the way and then also , um , you can uh , email myself or Leo or DM on Instagram office and we'll chop them down the list . But so far , so good . Cool , Alrighty , enjoy your weekend , everybody . Bye .