All right so it's that for Thursday do you set any intentions before you going to the gym I typically when I'm not motivated I typically like to you know say hey like I should be grateful to be able to move my body let me go ahead and take this time you know I'm just like pass my body with what I'm capable of doing so that's kind of an intention that I said most times but wanted to kind of hear your thoughts and if you do say any intentions what are they