Music, Walking and Conversation (Anniversary Episode)

 One year ago, I launched Why Walking Matters: The Science Explained with a simple goal: to explore the science behind one of the most accessible and powerful things we can do for our health—walking.

For this special anniversary episode, I'm doing something a little different.

I'm combining two of my favorite things: walking and music.

You'll hear a few songs that have inspired me over the years and the lessons they hold about resilience, gratitude, second chances, and embracing life's journey. You'll also hear from four incredible women from my hiking group as we walk and talk on the trail about what walking and hiking mean to them, how movement has shaped their lives, and what they would say to someone who is thinking about taking that first step.

Along the way, you'll hear the sounds of nature (and traffic), the rhythm of the trail, and the stories that remind us that walking is about so much more than exercise.

Thank you for listening, sharing, and walking with me over the past year. Here's to many more miles ahead.

🎧 Happy Anniversary and thank you for being part of the journey.

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Email us at: Kaydoscope@gmail.com to share topics you'd like to learn about.

Transcript

SPEAKER_07 0:02

Welcome to Why Walking Matters and the Science Explained. I am Tatiana, your host. This episode is a little different from our usual format, and for a very special reason. One year ago, I launched this podcast with a simple goal to explore the science behind walking. Why? Because I wanted to walk more. After many months of not being able to walk for more than a few minutes at a time because of the back issue, I needed inspiration to get out of the house and walk more consistently. And for me, as I suspect for many of you, learning about the benefits of walking, understanding the science behind what is happening when we walk was the inspiration I needed. Over the past year, we've explored the research behind walking and heart health, brain health, longevity, confidence, strength, hiking, walkability, and so much more. I've spoken with experts, shared stories, and hopefully inspired a few more people to lace up their shoes and take that first step. For this one year anniversary episode, I wanted to do something a little more personal. I'm combining two of my favorite things, walking and music. If you've listened to the podcast for a while, you know how much I love walking. What you may not know is that music is always and has always been a big part of my life too. Music can motivate us, comfort us, energize us, help us to reflect, and sometimes even make a long walk feel a little shorter. So today I'll be sharing a few of my favorite songs, and I hope you love them, and the stories behind why they matter to me. You'll also hear from four women from my hiking group, and this is really special. These are women who have made walking and hiking a meaningful part of their lives. And I've asked them to share their experiences, what walking means to them, and what they would say to someone who is thinking about taking that first step. As I reflected on the past year of this podcast, one thing became clear. While the science of walking is fascinating, it's the people behind the stories that make walking truly meaningful. Every walker has a reason they started, a challenge they've overcome, and a path they're still traveling. Whether you've been listening since episode one or you've just discovered the podcast, thank you for being part of this journey. Now, let's celebrate one year of why walking matters, The Science Explained, with a little music, a little inspiration, and a reminder of why walking matters in the first place. And what I like about Jelly Roll is that he's been open about his struggles with addiction, mental health, and weight. Um recently he's lost a lot of weight and embraced walking and exercise and made health a priority. His journey resonates with me and I'm sure with many others because he doesn't present himself as someone who has it all figured out. Instead, he talks honestly about setbacks, mistakes, and the daily work of becoming a better person. That song is a reminder that many of us begin our journeys from a place of struggle, not success. Whether it's recovery, weight loss, walking, or any other life change, progress doesn't require a perfect path. It only requires a willingness to take the next step. And that's a message that fits perfectly with walking and with this podcast. Most of us don't start because everything is going well. We start because we're hoping to improve something. We take one step, then another, and over time, those small steps can lead to somewhere we never imagined. The next song I'm hearing is one that has become an end of the day.

SPEAKER_11 7:34

I'm under fine. I'm just baby.

SPEAKER_07 8:34

Can't read my mind. I'm undefined. I'm just beginning. The pens in my hand, ending unplanned. I am unwritten. What I love most about that song is the message that none of us know exactly what the future holds. And that's not something to fear, it's something to embrace. I think that's one of the reasons this song connects so well with walking, especially if you're trying to get out there and get started. Every walk is a small act of faith in the future. You don't know exactly where the journey will lead. You don't know how much stronger, healthier, happier, or more confident you'll become. You simply take the next step and trust that it matters. As I celebrate one year of Why Walking Matters, The Science Explained, this song feels especially fitting. A year ago, this podcast was a blank page. I had no idea where it would lead, who I would meet, or what I would learn along the way. And just like a walking journey, the story is still being written. Now to our first guest. Someone I've had the pleasure of walking hiking with on many occasions now, like many walkers and hikers, her journey didn't begin with a goal of conquering mountains or logging endless miles. It began with a simple decision to get outside and put one foot in front of the other. One quick note before we begin about the audio. These interviews weren't recorded in a studio. So you may hear birds, wind, passing hikers, or the sounds of nature in the background. I've decided to leave those sounds in because they capture the setting and spirit of our conversations.

SPEAKER_06 10:58

Hi, Melvie. Can you tell us about your walking journey? How did walking become such an important part of your life? Hi, Tatiana. I'm really happy to be here with you and I'm happy to answer that question. So I started walking in 2020 in the height of the pandemic. Everyone was locked away and needed some fresh air, needed to do something that I felt like I was in control of. And so I just got up one day and I started walking. It wasn't something that I thought would become anything, but the next week I did it again and the next week again. And so it just kind of continued from there. It's become very important to me because it's extremely delicated. It helps me to clear my mind. It just helps to center me, helps me to get uh distress from all the things that happen during the week, whether it's kids, husband, work, just everything. And so now it's just something that I look forward to doing every week and it's part of my self-care. That's from where do you normally walk? So I I hike, and so I try to find different chairs around the lower. I try to stay area mostly. Okay, New Jersey, Jersey, Medicare, okay, there's some nice channels in those areas. Yes, especially in the fall and the spring, you really get to see the change of seasons. So that is uh some of the places that I hate. Okay, what's your do you have a personal favorite? Um you know, I I don't have a personal favorite, only because I feel like every hate tells a different story. Uh you learn something different from different channels that you go on. And honestly, there's been some channels that I wanted I tried out, and I thought, oh, this is just gonna be easy, and I'm not gonna get any much from this, it's just gonna be walking, and then I always figure out find a new adventure, a new something on the trail. So I don't I look at what I get from the trail and don't so much focus on my favorite because it's always when I'm walking, it's always a good thing. Alright. So we have a lot of listeners who are new to walking, who are trying to, you know, figure out how to get started. Do you have any advice? So my advice to you is to just get up, get up and do it, just do it. One of my favorite quotes in life, I discovered this quote when I was in high school, and it's not a new quote at all, but it resonated with me so much, and I carry it through everything that I do, and that is the hardest part of every journey, is the first step. So you don't have to think about the the long term of it. You just have to get up, put your put one foot in front of the other, and just start. You'd have to start. I like to tell people start slow. If you make a habit of just walking for 10 minutes, then increase it to 20, and then it'll become a regular thing. But my advice is really just to start. That's it. Well said.

SPEAKER_07 14:25

Thanks, Nelvi. You're welcome. That was great advice from Nelvi. Thank you, my sister friend. Which leads me to the next song. Widget Bontons Blessed. Again, what I love about this song is that it isn't about having a perfect life. It's about recognizing that even after challenges, setbacks, and struggles, there is still so much to be grateful for.

SPEAKER_01 15:01

We are gonna make it back in. We are gonna make it back in Fortana! Come on! We are fine by to be good. We are screaming at all. I got them once we might we are trying all that. Tell them so we bless. Tell them we bless the lamb, we bless the lamb, we bliss. Tell them we bless the lamb, we bless the lamb we bliss.

unknown 15:54

Tell them so we still love.

SPEAKER_07 15:56

Thanks, Gojo. The message is one of resilience, of continuing forward, staying focused and appreciating the people and the experiences that help us along the way. Like my own walking journey, often I found that people start walking because they're looking for something different. Maybe trying to improve health, clear their minds, find confidence, heal from something difficult, or simply reconnecting with themselves. And then somewhere along the way, they realize that walk, the walk itself, becomes a blessing. The fresh air, the time to think, the conversations with friends, and even the places we discover. That brings me to our next conversation with John, another member of my hiking group, who has embraced the joy of exploring trails and spending time outdoors. One of the things I love about hiking is that everyone's journey looks different. Some people come for the physical challenge, some for the mental clarity, some for the connection with nature. But many discover that it becomes a combination of all those things. Here's Dawn. Okay.

SPEAKER_06 17:34

Hi Dawn. Hi. How long have you been a walker or a hiker? I could say over two years. Well, when did you get started? I got started in I think uh I'll say maybe February of 2004. What got you started? My girlfriend invited me on a okay, and you've been coming ever since? Coming ever since. Consistently make a special effort to be here at least twice a month. Okay. Well, what keeps you coming back? What keeps me coming back? Um when I take a walk and I'm not thinking about anything else being amongst my girlfriend's damn, we're talking about different things, you know. Um it's just uh commodity. I can't say, you know, and I've just said how to with your health, but it's also helpful with your mentality. Um one day a time, you know, and the life pressures of the work seems to disappear while you're on your walk. Wow. Do you um feel a difference when you don't work? Yes, I do. I feel the my week starts out with an anxiety, like like something is missing. Like I'm more build up and thinking of about the week compared to when I do my hype, I just welcome that week, you know? Wow, that's really um you know, something to think about. You wonder why more people don't use walking as exercise. Do you do you ever think about that? Yes, I do. I think um, because walking, it's uh you think of yourself in that mindset, correct? Because every everybody thinking maybe the outside is gonna be hot, it's um it's a lot of things you're gonna think you're doing so much. However, walking is a simple exercise, right? It's just putting one foot in front of the rest. Yeah, yeah, it's not you're not going into the gym to lift, but with walking, you're able to build muscles because your legs are moving, your arms are moving. It's simple, it's not that you take too much you're not exerting the body, you're not feeling yeah. Okay, so we have a lot of listeners um who are new to walking, maybe some who are trying to get started. Do you have any advice? My advice is just start with just 15 minutes a day, you know, maybe just two blocks went around. And as you go along, you build up that intensity, you know. Um, and from that, you know, you should join a high group. There's so many high groups, and I'm I'm loving this for our community. Yeah, I have real realized that our community, which is the African American community, has got more intentional about it, and that has it's so helpful because now we're more conscious, we're thinking about trying to help and making it a part of our culture where we sometimes thought it was a tough root. All right, thank you so much, John. You're welcome. Have a baby on the link today.

SPEAKER_10 21:23

Oh, don't we look good together?

SPEAKER_07 22:07

I just love that one that's there. Here's another one I really know. Love that. I hope you never fare those mountains in the distance. Never settle for the path of least resistance. Living might mean taking chances, but they're worth taking. Noving might be a mistake, but it's worth making. It's a reminder to embrace life. The message of that song is simple but powerful. Don't just go through life watching from the sidelines. Be willing to step forward. Be willing to try something new. Be willing to take the chance even when the outcome is uncertain. Many of us spend years saying, I'll do that someday. Someday I'll get outside more. Someday I'll try that trail. Someday I'll become more active. But sometimes the biggest changes in our lives begin when we decide not to wait for someday. We decide to take the first step. And that step often leads to somewhere unexpected. Not just new places, but it can lead to new friendships, new confidence, and a new understanding of what we're capable of. That brings me to our next guest, Nick. Like the message in I Hope You Dance. Nick is someone who embraces the opportunity to experience life, explore new places, and to keep moving forward. Through walking and hiking, she's found not only a way to stay active, but a source of connection, adventure, and joy. Here's Nick. Okay, Nick, can you tell us about your walking journey?

SPEAKER_05 26:43

Um, so I've always been a walker. Um, I used to walk more with my dog when I got him eight years ago. I kind of started regularly, I should say. Right? And um when I hooked up with the ladies, so I would take my dog for walking in the neighborhood and a few places around town, but nothing crazy.

SPEAKER_08 27:14

Like how far would you walk?

SPEAKER_05 27:16

Oh man, we we did some mileage, like Milo's knees. His name is Milo. His knees, like I felt like he needed surgery because but it's not, he's just prone to that kind of dad is he? A lab. Okay. Yeah, so um, I mean, I wouldn't do too too much, maybe three miles round trip. Okay, yeah, that's that's decent, yeah, yeah. Um, so he but yeah, he was always ready to go. So he was like my walking partner, and then I hooked up with the ladies um in 2020, and so I got a more structured walk now, venturing out more and adding inclines and all that stuff. So you know, being a nature lover, it was just natural for me to just continue with them. Plus, I still do Milo's walks here, you know, every day. So yeah, it's just walking is this everyday part of life for me.

SPEAKER_07 28:16

Okay, and how what what keeps you coming back? I mean, is it is there anything in particular you can point to that you could say this is why I I mean aside from so you're no longer now just walking the dog, but you're choosing to go out and walk, a structured walk.

SPEAKER_05 28:40

It's the it's the the ladies, the nature, the adventure, the peace and tranquility, the laughter, you know, it's it's like a whole thing now. It's like walking, but on another level, you know, because it's almost like a lifestyle. Yeah, it is a lifestyle, exactly. This is like a meetup time, like we're so busy with life, we may not get to like meet for coffee or stuff like that during the week, but we look forward to like the Saturday hikes, you know? That's when we kind of like meet up and we share what's going on in our lives and we all just enjoy nature together. So it's more than just exercise. Oh, definitely. We don't even think about it. I think the exercise is just like the bonus, you know? We don't even think that's what it is. It's just like we get together and we're having fun and we're exercising in the meantime.

SPEAKER_07 29:36

Yeah, but so that's that's a really interesting point to make.

SPEAKER_05 29:43

Um, but about the exercise, do you think walking has changed you physically? Oh, absolutely. It definitely adds up every day. The little walks that I did with Milo, yes, that was my daily like warm-up before the gym type thing. So, you know, I definitely did count it as exercise. Um, but somehow the hikes don't feel like exercise is like an adventure. But you feel like they they make you stronger physically. Yes. Okay. Um, do you have a favorite walk or hike? Oh, I have several. Um anywhere that has two. Anywhere that has waterfalls and water. Um, the views. Oh my gosh. So every season there's like a different hike. My favorite hike for every season. Oh, that's another good one. Yeah. Tell me. Alright, so like this is the summer now. I'm looking forward to Fire Island Walk. That's gonna be there's gonna be a lighthouse there, which is my favorite thing. One of my favorite things. I have many favorite things. What's the trail like there? Um, it's um boardwalk with the I think you get you go in a little area that's like wooded for a little bit. Okay, but yeah, it's mostly the beach. Yeah, yeah. And then you're the the lighthouse. I'm gonna see if we can get in. Yeah, we're gonna see if we can get in this time. We didn't go in the last time. And what about fall? In the fall, it has to be the views along the Hudson. Oh my goodness. The leaf peeping, we did a lot last year, and I'm looking forward to this year again. Um Nyak up there. Okay, beautiful, yeah. Okay, along the Hudson.

SPEAKER_07 31:38

Yeah, so it's like a lot of water views.

SPEAKER_05 31:40

Yes, and the the beautiful trees that change all the colors and the leaves and the yeah.

SPEAKER_07 31:47

It's funny that you can do the same hike in summer in that you do in the fall, but it's different, yeah.

SPEAKER_05 31:54

Yep, because in the summertime the greenery along the water is gorgeous too, you know? Yeah, yeah. And the water sparkling with the sun sometimes. Yep. And the winter, believe it or not, like hiking has gotten me loving the trees in the winter. So you're gonna say like there's no leaves, right? But what you see is the formation of the branches and you know how it curves and just it's it's beautiful. Like I have every season is a beautiful sight for me. Yeah, I appreciate every season with hiking. Now you're gonna have me looking at that. And you see like some trees, they strip the color of the bark, and it's yeah, it's a whole different every season. All right, and then finally, uh spring. Spring, uh, you have to go to like um we did uh Greenwich, um, I forgot the name of it. In Connecticut. The flowers coming out, it's just beautiful. Um, the birds, you know, it's just just to see everything come back to life. Yeah, yeah. Different trees and stuff that's blooming and stuff like that. It's we get a real appreciation for the cycle of nature. Exactly, exactly. Like you really enjoy every season, you know. There's no season where you're like waiting it out inside. Like we're outside every season. Yes.

SPEAKER_07 33:34

Okay, so we have listeners who are trying to take their first walk, maybe struggling after all the miles you've walked. What do you wish everyone understood about walking? And what advice would you give to someone trying to get started?

SPEAKER_05 33:58

Okay, um, I mean, I could just I could talk from experience. Like you just taking a walk around your neighborhood, that's a start. Maybe venturing out a little further into a park, you know, that's another level. And then um, I wouldn't recommend hiking alone, you know, um, unless it's a well-marked trail and a path, and I was always scared of that. Like I I don't go anywhere where I need a map to navigate by myself. So look at the bunny. So um you try to keep it simple. Yeah, you do. You um you really keep it simple and you know, you visit the your favorite places over and over until you feel like venturing out. There's no rush. Yeah. You know, there's no once you start getting adventurous, maybe add a friend, bring somebody with you, and then you know, you could get in the habit of navigating on those unmarked trails and stuff like that. So, yeah, you just have fun with it and always be safe, always be mindful of your surroundings and you know, even your body. You know, don't go too far when you're not feeling right if you're in pain or if it's too hot and there's nobody there with you, and always have your phones charged up with a battery pack in case and a device, water and snacks. Yeah, you're good to go. All right. Well, thank you so much, Nick. You are welcome.

SPEAKER_04 36:41

Oh no, no.

SPEAKER_07 36:54

I hope you're listening as you walk, and I hope you're enjoying the music, some of my favorite music, and conversations with some of my favorite people. That brings me to our final conversation today. With someone whose story is a beautiful reminder that sometimes walking is not just about getting somewhere, it's about finding your way back to yourself. Many of us go through seasons of life where we lose touch with the things that once made us feel strong, confident, and energized. Work, family, responsibilities, and unexpected challenges can slowly push our own health and well-being to the side. That's what makes Tamil's story so inspiring. She has always had a connection with fitness and movement, but like many people, she found herself in a season where she had stepped away from that part of herself. Getting back on the trail and back into regular movement became more than just a way to exercise, it became a way to reconnect with who she was and who she wanted to become. Her journey is a great reminder that sometimes the first step isn't about changing your body, it's about reclaiming a part of yourself that you may have lost along the way. Here's Tinail. Okay, Tinail.

SPEAKER_06 38:31

We're doing like a power walk right now. Yes, we are. Let's go. We're about to get bit right in front of us. What does walking mean to you? Okay, well, first let me explain why we're doing a power walk. Because we are walking alongside the bell park away, and there are bugs biting us, so we have to gun it. Anyway, um, what does walking mean to me? For me, walking is it's peace, it's very peaceful, it's relaxing, it takes my mind away from any sort of stresses, and also too, it's great for your cardiovascular health. If you need to run from bonds, you can with no problem. Um, I know, and and also community. Because when we walk, like we hike every weekend, right? So it's community for all of us. We get to spend time with each other, talk about our week, bond, be in nature. So that's why I enjoy walking. Now, if you want to hear about the health side of it, yes, please. Okay, so personally, I time my walks, so I walk at least two times a day, and I always walk after every meal. Yes, ready. Oh, for how long? Oh, at least 20 minutes or page. Thank you. We've talked about that. Yes, we have a podcast. Oh, yes, okay, all right. You're probably the first person people and myself don't get that in. Oh no, I that's that's that's a must. Um, because it's an easy way to if you're struggling to walk or trying to get 5,000 steps in a day, just walk after each meal. It's like a built-in struct structure, yeah.

SPEAKER_08 40:32

Yeah, so you're building a habit, yeah, and in addition to building a habit, when you walk after each meal, it helps with your glucose uptake.

SPEAKER_06 40:42

Okay, so if you're trying to manage you know your blood sugar, walk after every single meal, at least 15 to 20 minutes, and that will help with your blood sugar also. Thank you very much. You're welcome. Anything else? Okay, yes. Here's my question. Yes, ask away. What would you say, or what advice would you give to someone who is trying to get off the couch? Who's trying to get off the couch? Um, well, I'm gonna go back to when I was on the couch. Okay, what got me off the couch? Yes, I just got further for being fat because you know I was much better than this. So I can't imagine. I know, you know. Um for me, I I hit wrong button and I was like, I gotta do something about this. And so I didn't, you know, of course, when you start, things don't go walking 10,000 steps the first time you start. Yes, and do something, start small, you know. How small did you start? Um, I just started with exercises for like 20-30 minutes a day. That's a part. Yeah, yeah. Well, that's I just started with that. Were you always an active person? Always, yes, I always was. But then when you know you move to America and you eat the American food, what about this too? So I had to kind of get him back to you. Yeah, get him back to myself, yeah, and you start off slow, and do things you love, what you enjoy. So I when I did that, I did what I enjoyed. Which was uh I know I'm I'm aging myself now. There's a guy by the name of Gilad Jankut. He used to have yeah, he's from Hawaii, uh-huh, and he used to have this exercise program on TV. Uh-huh. And every day I just do you know some of his workouts, and I really enjoyed his workouts. Okay, so when I've some weightlifting. Okay. It was fun, it was easy, and it was quick. Okay. And then, like what, 20 minutes? 20-30 minutes marking. Okay. Trust me, you can do anything for 20 30 minutes. Okay. And and that's how I started. And then slowly but surely, I started going on longer walks with my mother. Then you know, my sister came along, and then you know, before you know this, okay, maybe exercising together. Yeah. And that will keep you going.

SPEAKER_05 43:20

Yes. You know? Yeah. So it seems like the theme of today. Yes. What other ladies are also saying is that walking, especially these weekly walks, yeah, are more than just exercise. Oh yeah. Yeah. Oh, yeah, definitely.

SPEAKER_06 43:41

I come, I mean, yeah, I get my, you know, I get my steps in it, I get my heart rate already. I enjoy being with you guys. Yeah. It's funny. Yeah. Fun part. I mean, I could have barely woke up as well. I was like, Well, no, I'm not gonna business. We gotta go. It's your birthday. Exactly. And then you're gonna take it. Yes. Alright. Well, thank you so much. You're welcome. I'm trying to scribe myself a little bit. I do want to mention one more thing. Yes. In addition to walking, ladies are switching. Yes. You have to lift your weights.

SPEAKER_08 44:20

Yes.

SPEAKER_06 44:21

And I'm not talking five and ten pounds. You want to check on what time lift. I know. I see you doing the hip thrust. Hips. And how many weights do you lift? Well, right? How many and the hips? Um, yesterday I did 170 pounds. One second. So, but get a trainer if you can.

SPEAKER_09 44:41

Yeah.

SPEAKER_06 44:41

So that way you learn how to do it properly and you don't injure yourself. Yeah, with form. Right. Because with lifting, you actually get a lot of cardio when you lift weights. Cardio benefits. Believe it or not.

SPEAKER_08 44:54

Because my heart people don't realize that. Yeah.

SPEAKER_06 44:57

But when I was doing I was doing some lunges yesterday with 30 power weights on each hand, let me tell you something. I I almost crossed that. I was like, oh no. Because I had to go, it was a big room, yeah, in the gym. Yeah. And I had to go twice. Actually, four times. Oh I can go down the body all the way back. And imagine doing that with 60 pounds in total that you're holding. And that was with your trainer. And that when he has with me, he'll be with me tomorrow. And tomorrow is going to be on. So you know, I enjoy I enjoy working out. Yeah. And getting keeping in shape. Yeah, yeah. Awesome. Yeah, so that's it.

SPEAKER_09 45:39

That's what I want to add. Alright.

SPEAKER_07 45:52

And that brings us to the end of this very special anniversary episode of Why Walking Matters, The Science Explained. When I started this podcast one year ago, I hoped to share the science behind walking, the research, the health benefits, and the reasons this simple activity can have such a powerful impact on our lives. But what I've learned over this past year is that walking is about so much more than the science. Yes, walking can improve our heart health, our brain health, our strength, and our longevity. But walking also gives us moments. Moments to connect, to reflect, and to heal. Moments to challenge ourselves. And sometimes moments to find our way back to ourselves. Listening to the stories from these women in my hiking group reminds me that every walker has a story. Every person on the trail started somewhere. Maybe with a single step, maybe after a setback, maybe during a season when they needed something to change. But they started. And that's the message I hope you take away from this episode and from this entire podcast. You don't have to be the fastest walker or hike the tallest mountain. You don't have to wait until you feel ready. You just have to begin. To everyone who has listened, shared an episode, joined me on a walk, or simply taken one small step toward a healthier life because of something you've heard here. Thank you. This first year has been an incredible journey, and I'm grateful that you've been part of it. As we move into year two, I'm excited to continue exploring the science, the stories, and the simple but powerful act of putting one foot in front of the other. I also want to take a moment to thank my hiking group. You are the reason this episode came together. Thank you for the miles we've shared, the trails we've explored, the conversations we've had, and the laughter along the way. Thank you for reminding me that walking and hiking aren't just about the places we go, they're about the people we go with. Until next time, keep walking because every step matters. Bill Withers, take us out.