Susan Dawson-Cook's Blog

2 K Cruce de Bahia Miramar Open Water Swimming Race

On September 14, I competed in a 2 K race in Guaymas, Sonora, Mexico. This was the third time I competed in a swim in Miramar. The race started at 6:30 at the Pearl Farm in Guaymas. The race directors decided to start the 5K and 2K men first and then the women a couple of minutes later. I was a bit disappointed about this because I am a fast swimmer and I wanted to be able to race with the men.

I was able to do a warm-up swim before the race. It was a beautiful morning. Puffy clouds filled the sky and they were illuminated every shade of pink and orange as the sun began to rise. In the sea, which was a too-warm 86-88 degrees, I saw triggerfish and puffers and a variety of other colorful fish swimming along the reef of volcanic rocks.

Once the race started, I vowed to keep a slow, steady pace as to not get overheated. But I was excited and so my pace quickened and I felt super happy. I kept passing people and felt in a meditative state the whole way. Occasionally, I swam breaststroke for a moment to clear my goggles or site ahead on the buoys.

Before I knew it, the race was ending and I ran heavy-legged up the beach, rewarded with a smile and a person handing me my participation medal and Chris waiting with a cold bottle of water and the report that I was one of the first to come out of the water!

The results were posted before the awards ceremony. I learned that I had not only won first place in my age group but that I was also the fastest overall woman in the 2K. I’ve never achieved this goal before and to do it at age 62 feels like a real accomplishment. There was a long wait for the ceremony but it was worth it to sweat and be hot for a while. Mi Amigo Fit knows how to put on a good event. There were lots of sponsors and there was energetic music and plenty of excitement for the awards. I ran into Jose, a man in Chris’s age group who I had met at another swimming race in Miramar 3 years ago. He had been the winner of their age group and Chris had raced, getting second place that time. This year, Jose won his age group again, 13 minutes ahead of the second place finisher!

It was fun and exciting, stepping up on the number 1 podium for the age group and later the overall awards. I went home with three medals and a wood carving and a big smile on my face.

Renewal by the Sea 2025 Yoga Retreat

Renewal by the Sea Ayurveda Yoga Retreat

Bahia Delfin, San Carlos, MX

May 16-20, 2025

Daily Schedule

Friday, May 16

5:30 PM Welcome Dinner at Karen Delaney’s Condo #233

7:00 PM Sunset Meditation at the Sea Wall

Saturday, May 17

7:45-9:00 AM Yoga Practice (Under Pool Palapa) – Susan

9:00 AM Breakfast at Karen Delaney’s Condo #233

10:30-12:30 Lecture in Sonora Room – Introduction to Ayurveda, Gunas of Taste, and Test to Find Out Your Dosha Type – Susan & Cindy

2:45-4:00 PM Yoga Nidra (Deep relaxation) Session – Susan

Sunday, May 18

7:45-9:00 AM Yoga Practice (Under Pool Palapa) – Cindy

9:00 AM Breakfast at Karen Delaney’s Condo #233

10:30-12:30 Lecture in Sonora Room – The Dosha Diet, Adopting a Sattvic Diet, Pacifying the Doshas with Diet and Lifestyle – Susan & Cindy

2:45-4:00 PM Restorative Yoga with Crystal Singing Bowls – Cindy/ Susan

Monday, May 19

7:45-9:00 AM Yoga Practice (Under Pool Palapa) – Susan

9:00 AM Breakfast at Karen Delaney’s Condo #233

10:30-12:30 Lecture in Sonora Room – Agni, Establishing a Daily Routine, Adjusting for Seasons, Environment, Life Stage  – Susan & Cindy

2:45-4:00 PM Yoga Nidra with Crystal Singing Bowls – Susan

Tuesday, May 20

7:45-9:00 AM Yoga Practice (Under Pool Palapa) – Cindy

9:00 AM Breakfast at Karen Delaney’s Condo #233

Photos and Goodbyes

Zoom Renewal by the Sea 2025 – May 9-10

Zoom Ayurveda Retreat Options with Susan & Cindy

May 9-10, 2025

Cost $150 for 3, 2-hour lectures on Ayurveda

Cost $190 for 3, 2-hour lectures on Ayurveda, one morning Yoga practice, one afternoon Yoga Nidra session, one afternoon Restorative Yoga session 

Attendees will receive recordings of all sessions that they are registered for.

ARIZONA/SAN CARLOS TIME

May 9

8-9 Zoom Yoga with Susan (free for all registrants)

10-12 Ayurveda session with Susan (introduction to Ayurveda, test to find out your dosha type and then discussion)

3-4 – Yoga Nidra session with Susan – this is a very deep relaxation session

May 10

9-11 Ayurvedic Session with Susan (get recipes and specific information on what to eat for your Dosha type(s), Talk about Lifestyle Habits that serve your Dosha

12-2 Ayurveda Session with Cindy (Agni and digestion, cultivating Ojas for enhanced immunity and vitality)

3-4 Restorative Yoga with Cindy – poses will be held for a long time and you will use props to relax deeply

Eat to Optimize Health and Reduce Inflammation

Healthy Food Can Be Delicious!

A whole host of illnesses are caused by inflammation in the body. Tweaking or in some cases making a dramatic shift in diet can improve your health, energy level and mood. The easiest way to eat healthy is to buy real food – fruits, vegetables, nuts (dry roasted), meat, and dairy – instead of eating fast food or fake food in packages. Its easy to whip up an omelette with veggies in the morning, toss a salad for lunch and make a stir fry for dinner (use olive oil instead of inflammatory vegetable oils).

One way to discover how much nourishment you’re getting from your diet is to download the Chronometer App. I use it all the time. That way I can see if I’m eating a good balance of protein, fats, and carbohydrates and getting the vitamins and minerals I need in my daily diet.

Many snack foods rich in sugar, fat and salt cause an addictive craving for more, enslaving you to “food” that can steal away your quality of life. Research has shown that food companies spend millions of dollars getting people to taste test products until they get it right and the eater can’t say no to more and more.

When I was in college, I was addicted to M & Ms and chips. I could eat a whole large bag of candy in one sitting! But I ended up with a weight problem and a chronic fatigue condition and – once the price I was paying became too great to continue on with my bad habits- I borrowed some nutrition books from the library and transitioned gradually toward a healthier lifestyle. Not only did I lose 25 pounds, I also had much more energy and most of my digestive issues resolved.

With nutrition apps widely available today, its easier than ever to make shifts toward healthier eating. Aim to reduce hyperpalative (addictive) foods slowly until you feel comfortable eliminating them completely.

Below are some foods that reduce inflammation in the body:

Fatty fish including salmon, tuna, sardines and mackerelOlive oil (rich in antioxidants and monounsaturated fat)Nuts and seeds (almonds, walnuts, chia seeds, flaxseeds, pumpkin seeds)Fruits and Vegetables should be the foundation of your diet (broccoli, asparagus, berries, spinach)Whole Grains (quinoa, brown rice, oats)Avocados (rich in antioxidants and healthy fats)Turmeric (contains curcumin, a powerful anti-inflammatory compound)Ginger (antioxidant and anti-inflammatory)Garlic (antimicrobial and anti-inflammatory)Green tea (polyphenols are anti-inflammatory)

Foods to Reduce

Foods high in saturated fatVegetable oilFoods high in sugarSodas and colasFoods with preservatives

If you just eat real food (JERF) you will be well on your way to reducing inflammation in your body, moving and living with more freedom and vitality and living your best life. Consult with your doctor before making major changes to your diet.

Tips for Exercising in the Heat

We’re in the heat of the summer now and many of us are still trying to exercise outdoors. Heat exhaustion is something no one wants to experience! I’ve had it happen to me on a couple of occasions and it was very unpleasant…Every year in southern Arizona, people die on hiking trails because they underestimate the power of sun and heat. Don’t let this happen to you.

It is important to get your body accustomed to exercising in the heat and make sure you hydrate properly. Athletes and those of you exercising for longer durations (more than 60 minutes) may need to balance your electrolytes with salt or take glycerol to protect your body from potential dehydration. Swimmers should keep in mind that dehydration can happen even when the body is immersed in water. Be sure to keep a water bottle poolside.

The article posted below, written by running coach and author, Dr. Jason Karp, offers more tips on how to acclimatize, hydrate, and supplement for safe summer exercise. Enjoy!

This time of year, most places in the U.S. and around the world are hot, hot, hot! Have you been exercising in the heat? 

Despite the occasional compliment you may get in the gym about your well-defined muscles, water, not muscle, is the major component of your body. So, when you lose water, there are consequences. A major consequence of dehydration is an increase in core body temperature during exercise, with body temperature rising 0.15-0.2 degrees Celsius for every 1% of body weight lost due to sweating.

TIPS TO EXERCISING IN THE HEAT

1. ACCLIMATIZE!
(full acclimatization takes 2 weeks)
– Increased core temperature 
– Sweat 400-600 ml/hr
– Outside temp >85 degrees F (30 degrees C)
– Daily exercise
– Continuous, daily exposure:
– Hot & dry: 100 min/day 
– Hot & humid: >100 min/day

2. FLUID! 
– Before exercise: 500 mL {about 16 oz} two hours before 
– During exercise: 200 mL every 15-20 minutes; match fluid intake to equal sweat loss. – Maintain 400-600 mL of fluid in stomach to optimize gastric emptying.
– After exercise: 1 L {33 oz} per kilogram of weight lost 

3. {SUPPLEMENT WITH} SODIUM!
(only if exercise >60 minutes or if sodium deficient) 
Before, during, & after exercise: 0.5-0.7 gram per liter of fluid

4. {SUPPLEMENT WITH} GLYCEROL!
Creates osmotic gradient in circulation that causes fluid retention, which facilitates hyper-hydration, protects against dehydration, & maintains body temp
– Before exercise: 1.2 grams per kg body weight in 20% glycerol solution within 30-minute period, followed by 26 mL water per kg body weight distributed over 90 minutes before exercise
– During exercise: 0.125 gram per kg body weight mixed in 5 mL fluid per kg body weight
– After exercise: 1.0 gram per kg body weight mixed in 1.5 liters fluid

Find Freedom in Movement Yoga Retreat

Find Freedom in Movement Yoga Retreat – November 9-10, 2024 (Limit 10 participants)

Cost $165 USD (2800 pesos), including a healthy lunch each day.

This two-day yoga experience with Susan Dawson Cook and Cindy Couturier will offer yoga practices and interactive sessions to improve flexibility and joint movement, release tension held in the body due to emotional responses, and facilitate restoration of balance in these spaces. Optional hands-on and Reiki adjustments will be offered. Both days will close with a restorative yoga sequence and relaxation to leave you feeling rested and revitalized. To hold your space, send a Zelle payment to susan@corazondeloro.com or an email to make arrangements for another method of payment.

Saturday

Susan (Cindy assisting) How we store tension in our hips and lower back from hanging on to anger and resentment

9-10:30– Yoga Practice with Lower Body Joint Range-of-Motion Emphasis, including mantras for release, visualizing stress release with breath

10:30-12:00 Workshop – Practice techniques to bring flow to your practice

12-1:30 Healthy Buffet Lunch Provided by Karen Delaney

Beet and Goat Cheese SaladMixed green saladApple celery and pecan saladCarrot and raisin saladCubed cheeseFresh sliced fruits

Cindy (Susan assisting) How we hold tension in our shoulders from a sense of responsibility and neck tension from overthinking and worry

1:30-2:30 – Yoga Practice with Upper Body Joint Range-of-Motion Emphasis, including mantras for release, visualizing stress releasing with breath.

2:30-3:15 – Workshop – Practice techniques to bring flow to your practice

3:15-4:00 – Restorative poses and deep relaxation session with crystal singing bowls

Sunday

Cindy (Susan assisting) Warm Up Activities to Ready Tissues for Stretching;  Pranayama Practices to Enhance Relaxation of Mind and Muscle

9-10:30 – Yoga Practice with Lower Body Stretching Emphasis

10:30-12:00 Workshop – Practice techniques to improve lower body flexibility

12-1:30 Healthy Buffet Lunch Provided by Karen Delaney

Beet and Goat Cheese SaladMixed green saladApple celery and pecan saladCarrot and raisin saladCubed cheeseFresh sliced fruits

Susan (Cindy assisting)

1:30-2:30 – Yoga Practice with Upper Body Flexibility Emphasis

2:30-3:15 – Workshop – Practice techniques to improve upper body flexibility

3:15-4:00 – Restorative poses and deep relaxation session with crystal singing bowls

Protected: Photos from 2024 Renewal by the Sea Yoga Retreat

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Happy Heavenly Birthday Al Jarreau

Al Jarreau’s “We’re in this Love Together” played on my car radio, as I drove, wearing a white dress, to meet my Columbus School for Girls classmates for our 1981 high school graduation. I sang along, smiling and bubbling over with excitement, hearing his resonant, optimistic voice, and anticipating college and living on my own.

Jarreau’s raison d’être was to sing, and no obstacle could stop him from persevering. He performed for years in clubs in Milwaukee and Los Angeles before Warner Brothers Records signed him to record his first album—We Got By—in 1975. Breakin’ Away (1981) launched him to fame after it went platinum and earned him two Grammys. Over the next few decades, Al recorded dozens of albums, gained fame in Europe, and won five more Grammys in the jazz, pop, and R&B categories.

His songs pulse with enough optimism and zest for life to inspire anyone in a slump to pick themselves back up and try again. I’d listen to each new song repeatedly until I knew every word by heart. These songs, often accented with scat, syncopated rhythms, and even vocal sounds that mimic instruments, wove their way into my life experiences until I perceived this man with the most resonant and jubilant voice I’d ever heard as my friend “Al.” Decades later, I’d hear a certain song and an event from my past would flash cinematically in front of my eyes.

While in college at Clemson, I’d sing along to “After All” in my apartment, while fantasizing about meeting my soul mate,” “Mornin’” while my skin tingled with elation at the lyrics “I can, like any man, reach out my hand and touch the face of God.”

“I see every day as a song,” Jarreau, now deceased, said in a 1978 interview, which appeared in his biography, Never Givin’ Up. “Most of my songs have to do with living, with encouragements that I say to myself and want to say to others.”

Decade by decade, new Al Jarreau songs intertwined with my life’s experiences.  While strolling along the moonlight-illuminated flanks of Tucson’s Santa Catalina mountains, I sang “Somehow Our Love Survives,” a song that Jarreau performed vocals for on Joe Sample’s 1990 Spellbound album. Al Jarreau sings clear and strong “After the hero stumbles, after the lady cries, after the fortress tumbles, somehow our love survives.”  I’d been falling for the wrong men, but Al’s uplifting song offered hope that lasting love might still be on the horizon for me.

In 1994, I flew overseas for the first time, destined for Bangkok, Thailand. Scorching temperatures, lush tropical trees, gridlock traffic, high rise buildings, and Buddhist temples greeted me. The thrill of visiting an exotic land mingled with unease. My host asked about my musical tastes and had eagerly shared the Tenderness album after learning of our mutual love for Al Jarreau music. “We Got By” and “You Don’t See Me” boomed from my host’s speakers and reverberated through my being. Al’s voice grounded me in this place halfway around the world. 

On a three-day Inca Trail hike to Peru’s Machu Picchu in 1996, I listened to “Heaven and Earth” through headphones. Strolling through Andean Mountain heaven while tendrils of low-lying clouds swirled around me, a surge of elation from the exertion and the resonance of Al’s voice moved me to gaze upward and thank God. I’d bathed under icy waterfalls, hiked from desert through jungle and into high mountain climes, watched alpacas graze in meadows of waving grass, bought candy from children in remote villages, and would soon descend into the sacred city of the Incas.

“I believe we are all rooted in that central core, that creative source of the universe—which…creates beautiful things. Like the lily, the mountain, and the tree, we are all part of it,” said Jarreau in a 1976 Downbeat interview that appeared most recently in Never Givin’ Up. Every step on the Inca Trail felt like a miracle and Al’s song inspired hope that my “heaven and earth” travels might lead me to a man I would love forever.

Two years later, I finally met the man I now call soul mate. Jarreau’s Tomorrow Today album was released in 2000, the year after I met Chris. In 2001, we married outdoors in northwest Tucson with a minister beside us and the Santa Catalina Mountains providing a stunning backdrop. Our DJ played requested Al Jarreau songs at the reception.

A meteor flashed across the sky that 2008 morning I drove toward the pool before dawn and heard Al sing “Alonzo declared that he must reach to heaven—for heaven. Don’t you know Alonzo lifted up his hands to pray?” Hearing his melodic voice temporarily released the heaviness in my heart over my father’s serious illness. I prayed that he would survive his cancer treatments and be back to skiing and sailing again soon. In the last few measures of the song, Al hits a stunningly high note, showing off his incredible voice range. Then his voice faded away, and I felt isolated and alone in my dark car, worried about my father’s future and my upcoming visit to see him.

Sadly, my father passed away later that year. My husband’s parents both left our earth around that time also, two more lights in our lives seemingly extinguished. During the darkest days in my life, I’ve sought comfort in swimming, in prayers to God, in listening to Jarreau’s voice.

At a concert at the Desert Diamond Casino outside Tucson, Al radiated charisma, joy, and enthusiasm that reverberated like electric energy in the air. He sang tracks from his 2005 Love Songs album, including “Secrets of Love” and “After All.” My skin tingled with elation as his songs and energy enveloped my being. The lyrics and melodies spoke to me, and at times, I felt this ethereal connection with Al, as if the song he was singing had been written just for me.  As he performed beside his wife, Susan, I bounced in my seat, held my husband’s hand, and wished the night would never end.

Chris and I attended one final Al Jarreau concert in Scottsdale in 2017. I will never forget that night. Or the day I learned my beloved singer left this earth. I mourned his passing as if I’d lost a close friend. He was Al to me, not Mr. Jarreau. He sang to me while I drove, walked on trails, danced at my wedding, psyched myself up for Masters swim meets, traveled to distant countries. What would life be like without another album to anticipate that would mark my trip to the Greek isles, the birth of a grandchild, turning 60? 

Jarreau himself answered my question. “In the grand scheme of it all, there is only life,” Jarreau said in a 1978 interview that’s also in Never Givin’ Up. He knew he would one day leave his body, but his foundation as a Christian had led him to believe that his spirit was immortal. I believe that, too, that Al’s spirit lives on, that the essence of every one of us is eternal. And even though I can’t anticipate a new album or another Al Jarreau concert for now, this amazing performer, whose songs marked many eras of my life, continues to mentor me, encouraging me to trust God, be optimistic, and live life in an authentic and loving way.

Starting the New Year Right

The beginning of a new year is the perfect time to prioritize our health and well-being and make shifts in habits. By focusing on nutritious eating habits and regular exercise, we can enhance our physical and mental well-being, boost energy levels, and improve our overall quality of life. In this blog post, we’ll explore some valuable tips to help women of all ages start the new year right and embrace a healthier lifestyle.

Prioritize Nutritious Eating:
As we age, our bodies undergo various changes, including a decrease in metabolism and changes in nutrient absorption. Therefore, it’s essential to nourish our bodies with wholesome and nutrient-dense foods. Here are a few tips to get started:

a. Embrace a Balanced Diet: Include a variety of fruits, vegetables, whole grains, lean protein, and healthy fats in your meals. Opt for colorful and diverse food choices to ensure you receive a wide range of essential nutrients.

b. Portion Control: Pay attention to portion sizes to avoid overeating. Use smaller plates and bowls to help manage portion sizes effectively.

c. Hydration is Key: Stay hydrated by drinking an adequate amount of water throughout the day. Consider incorporating herbal teas and infused water for added flavor.

d. Mindful Eating: Slow down and savor each bite. Practice mindful eating by paying attention to your body’s hunger and fullness cues.

Stay Active and Engage in Regular Exercise:
Regular physical activity is crucial for women over 50 to maintain muscle strength, bone density, flexibility, and cardiovascular health. Here are some exercise recommendations:

a. Cardiovascular Exercises: Engage in aerobic activities such as brisk walking, swimming, cycling, or dancing. Aim for at least 150 minutes of moderate-intensity cardio exercise each week.

b. Strength Training: Incorporate strength training exercises to maintain muscle mass and strength. Use resistance bands, weights, or bodyweight exercises like squats, lunges, and push-ups.

c. Flexibility and Balance: Include activities like yoga, Pilates, or tai chi to improve flexibility, balance, and coordination. These exercises also promote relaxation and stress reduction.

d. Listen to Your Body: Be mindful of any limitations or restrictions due to pre-existing conditions. Consult with a healthcare professional before starting any new exercise program.

Prioritize Self-Care and Mental Well-being:
While focusing on physical health, it’s equally important to prioritize self-care and mental well-being. Here are a few suggestions:

a. Get Sufficient Rest: Aim for 7-8 hours of quality sleep each night to promote physical and mental rejuvenation.

b. Manage Stress: Practice stress-management techniques like deep breathing exercises, meditation, or engaging in activities that bring you joy and relaxation.

c. Stay Connected: Foster meaningful relationships with loved ones and engage in social activities to maintain a sense of belonging and emotional well-being.

d. Regular Health Check-ups: Schedule regular check-ups and screenings with your healthcare provider to monitor your overall health and address any concerns promptly.

If you’d like more information on how to live a healthy lifestyle and lose weight, please check out my books, Fitter Than Ever at 50 and Beyond and Slim for Life Secrets. Spanish versions of both of these books are available.

Embracing a healthy lifestyle is key for people of all ages to maintain vitality, enhance well-being, and enjoy life to the fullest. By prioritizing nutritious eating, engaging in regular exercise, and nurturing our mental well-being, we can start the new year on the right track. Remember, it’s never too late to make positive changes and invest in your health. Here’s to a healthy and fulfilling year ahead!

Surrounded by Dolphins

I pedaled a kayak out from shore over a sheet of pink water as the sun rose over the peak of “Star Wars” Mountain.  My husband, Chris, swam nearby. I deviated away from him and his orange buoy, distracted by the dolphin groups I saw in every direction. Over the course of my kayaking adventure, I encountered at least 10 different groups. Everywhere were fins and flukes and geysers of water, illuminated gold under the rising sun.

I pedaled around one group after another. Groups of four, groups of six, groups of ten or more. I’d see a surge and then a two-pronged tail (fluke) flip up and descend. Dolphins arcing in groups. Dolphins jumping, tail slapping or splashing water. Some groups were comprised of bottlenose dolphins, some were comprised of the smaller common dolphins. And there were the babies. Small, narrow beaks peaked up from the water. Little tails flipped up. And all the while, I’m talking to them, of course. I can’t help myself. I tell the little ones that they’re cute. I sing songs to them. I tell all of them that I’m happy to see them, that they’re beautiful and powerful and amazing, that I’m their friend. I say how blessed I feel to be near them. 

I pedaled past a group of other kayakers all awed by the dolphins swimming and splashing around. When I pedaled away from them to get closer to Chris, I turned once to see their position, seeing distance geysers of water, spray illuminated gold by the rising sun.

After Chris exited the water, I couldn’t resist staying out a little longer even though I had to get out soon for our condo complex annual meeting. It was then that I encountered the pod of bottlenose dolphins that I know, that have been swimming near me for nearly six years.

Cirque and some of the other dolphins swam right alongside me or in front of the boat, just inches below the surface. I tried to pedal at a smooth, even cadence worried I might hit them. I saw their entire bodies gliding beneath me. Sometimes they swam on their sides, looking at me. Their loud exhales from their blowholes sound like a “pew” kind of like I sound when I am completely out of breath swimming.

I spoke to my group of friends. I told them I was sorry that people threw trash into the water and that the water was being contaminated. I told them that through a volunteer group and my writing, I was a voice for the environment and for them. I told them that I wanted to be able to communicate with them. That I hoped they understood that I loved animals, especially dolphins and Chow Chows.

Feeling joy and divine love flowing through me, I said to them “Love is Reflected in Love,” a foundational phrase I think of often as I try to follow Jesus’ teachings and see the Christ in everyone—and every dolphin. Love and kindness and acceptance has a way of bringing out the best in everyone.  My dolphin friends seemed to relate as eight of them arced over the water in response at the same time.

Then two of the large males propelled themselves high into the air, their powerful bodies glinting under the sunlight before they plunged into the water nose first with little splash. Occasionally, they leaped and intentionally landed on their sides, creating a tremendous splash. But they continued to respond to my shouts, almost like I was their trainer, commanding that they do another performance. It was so much fun watching them. 

I didn’t want to pedal away. But it was getting close to 9 AM. I told them I had to go to a meeting, that I was worried that people would argue and be angry and that I would lose this peace I felt with them out in the water. Since the dolphins seem to understand what I say sometimes, I imagine that it is my thoughts more than my actual words that they can interpret somehow.

My friends Ellen and Fred at Bahia Delfin saw me interacting with this group of dolphins from their upstairs patio. They were amazed at how long the dolphins stayed with me, how comfortable they seemed with me. And how connected we all seemed to be. It was an hour of magic, never to be forgotten. And a bye for now, but I’ll be back out here soon!