63 |💪The Fit Presenter: How Movement, Posture & Energy Shape Your 2D Presence

Discover how movement, posture, and breath can transform your virtual presence. Learn the science behind presentation fitness and how to project confidence, clarity, and energy on camera.

 

Welcome back to the Virtual Presentation Skills Podcast, where professional wisdom meets humor and brain science. In this episode, The Fit Presenter, we explore how your movement, posture, and energy directly impact your on-screen presence.

Whether you’re leading a global team, teaching on Zoom, or pitching from your home office, your audience may only see 20% of you on camera—but they feel 100% of your energy. This week’s focus is on Presentation Fitness, the pillar that connects physical presence with virtual performance.

🔹 In this episode, you’ll learn:

• Why posture and breath control shape your confidence and vocal power.
• How to find the sitting vs. standing sweet spot for stamina and focus.
• The surprising science behind movement, oxygen flow, and brain chemistry.
• Simple micro-movements and breathing techniques that instantly boost your energy.
• How to optimize your workspace for lighting, temperature, and sound to improve alertness.
• Why presentation fitness is more than posture—it’s about energy velocity through the lens.

We also share personal tips, from using hydraulic desks to compression socks (yes, really!  Amazon affiliate links below), plus how to apply the “90-minute reset” rule and the 20-20-20 vision break to stay energized throughout your workday.

💡 Quote to remember: “Your posture plus your breath plus movement equals presentation power.” — Kimberli Gilbert

 

Resources Mentioned:

• 🧠 Join us for 🔗Group Virtual Office Audit Registration - 30 minutes 7 steps
• 💻 Amazon Affiliate Link:  We may earn commission when these products are purchased.
  • Furmax Electric Height Adjustable Standing Desk
  • PRO Compression Unisex Running Marathon Socks  
• Please connect with us on LinkedIn and join our Facebook page
  • 🔗Kimberli Gilbert Linked-In
  • 🔗Kathy Gadinas Linked-In
  • 🔗Virtual Presentation Mastery Facebook
• Also, if you have a question please email us at [e-mail].  We would love to hear from you.  Don't forget to like and share our episode!

 

Episode Transcript

(00:00):
showing up as the best 2D version of your 3D self.

(00:06):
We are going to talk a little bit about the science behind presentation fitness, and what's happening inside your body. 3 00:00:16,424.090909091 --> 00:00:17,834.090909091 Hey, fellow humans. 4 00:00:17,834.090909091 --> 00:00:21,704.090909091 Welcome back to the Virtual Presentation Skills podcast. 5 00:00:22,4.090909091 --> 00:00:24,404.090909091 This is the show where we mix professional wisdom. 6 00:00:24,529.090909091 --> 00:00:29,245.757575758 A dash of humor and a lot of really cool brain science. 7 00:00:29,335.757575758 --> 00:00:38,155.757575758 Today's topic is the Fit Presenter, how movement, posture, and energy shape your 2D presence. 8 00:00:38,665.757575758 --> 00:00:53,205.757575758 Now, this is a really interesting topic because if you think about it, we are presenting from a 3D world to a 2D world, and our job is to extract the best 2D version of you. 9 00:00:53,535.757575758 --> 00:00:55,455.757575758 I'm Kimberly Gilbert, one of your co-hosts. 10 00:00:55,815.757575758 --> 00:00:58,35.757575758 And I'm Kathy Godinas, your other co-host. 11 00:00:58,745.757575758 --> 00:01:01,445.757575758 We are so excited to get started today. 12 00:01:01,445.757575758 --> 00:01:09,395.757575758 So let's just jump right in with presentation Fitness, which by the way is our topic of focus this week. 13 00:01:09,425.757575758 --> 00:01:12,965.757575758 We like to talk about presentation fitness in a different way. 14 00:01:13,538.635762726 --> 00:01:31,838.635762726 It's not just vanity, there's obviously some vanity involved for how you show up on screen, how you show up for your audience, how you show up for yourself, your ring light, all the camera angles and everything else we talk about, but it's really velocity how efficiently. 15 00:01:32,153.635762726 --> 00:01:49,343.63576273 Is your energy actually traveling through the lens? We're diving deep into this subject because we've become very passionate about sitting versus standing, and the tone of your voice and your energy through the camera. 16 00:01:49,883.63576273 --> 00:01:56,963.63576273 If you think about it, your audience only sees about 20% of you on screen, and when we started. 17 00:01:57,263.63576273 --> 00:02:06,293.63576273 Researching information for this podcast, I thought, wow, I hadn't even thought of it that way, but it really is about 20%. 18 00:02:06,713.63576273 --> 00:02:14,93.63576273 But guess what? They feel 100% of your energy. 19 00:02:14,623.63576273 --> 00:02:25,3.63576273 So we'll talk about posture, breath, more micro movements and how those can directly shape your presence as well as your stamina. 20 00:02:25,363.63576273 --> 00:02:34,633.63576273 I don't know about you, but it takes a heck of a lot of stamina to be in Zoom calls all day long, every day call after call, after call. 21 00:02:35,403.63576273 --> 00:02:37,203.63576273 Whether you're leading a global team. 22 00:02:37,978.63576273 --> 00:02:43,858.63576273 Like I am teaching on Zoom, like we do as a company pitching from your home office. 23 00:02:43,858.63576273 --> 00:02:46,798.63576273 We do that all the time, right, Kathy? Oh, yes. 24 00:02:47,818.63576273 --> 00:02:54,418.63576273 This is about showing up as the best 2D version of your 3D self. 25 00:02:55,133.63576273 --> 00:03:04,493.63576273 We are going to talk a little bit about the science behind presentation fitness, and what's happening inside your body. 26 00:03:04,853.63576273 --> 00:03:10,855.30242939 Kathy, you have a best practice for sitting versus standing right? Yes, I do. 27 00:03:10,905.30242939 --> 00:03:16,155.30242939 For years I've always been sitting at my desk because I only had that kind of a desk. 28 00:03:16,515.30242939 --> 00:03:24,555.30242939 But I will be talking in a little bit about my hydraulic desk and what a difference it has made in. 29 00:03:25,445.30242939 --> 00:03:26,945.30242939 The way that my body feels. 30 00:03:27,185.30242939 --> 00:03:27,545.30242939 Ooh. 31 00:03:27,575.30242939 --> 00:03:28,145.30242939 Okay, good. 32 00:03:28,145.30242939 --> 00:03:28,445.30242939 Okay. 33 00:03:28,565.30242939 --> 00:03:40,115.30242939 I know ahead myself After about 30 sitting your blood flow through your lower body drops by about 50%. 34 00:03:40,175.30242939 --> 00:03:48,865.30242939 I was a little bit blown away when I read this, and it does actually mean less oxygen means slower thinking and lower vocal power. 35 00:03:48,865.30242939 --> 00:03:58,915.30242939 So guess what? If your brain is already slowing down, the less oxygen your brain is going to really start slowing down. 36 00:03:59,261.96909606 --> 00:04:05,571.96909606 That also could attribute to the afternoon sleepies, because I would sit all morning. 37 00:04:05,576.96909606 --> 00:04:05,736.96909606 Mm-hmm. 38 00:04:05,816.96909606 --> 00:04:13,551.96909606 Whether I was in a Zoom or not, but sit all morning and then by, I don't know, two o'clock in the afternoon, I was so tired. 39 00:04:13,551.96909606 --> 00:04:15,741.96909606 You have to have the caffeine break or the mm-hmm. 40 00:04:15,741.96909606 --> 00:04:17,571.96909606 Get up and walk or whatever, but mm-hmm. 41 00:04:17,811.96909606 --> 00:04:18,621.96909606 Could attribute to that. 42 00:04:19,411.96909606 --> 00:04:20,821.96909606 Yes, I completely agree. 43 00:04:20,821.96909606 --> 00:04:26,71.96909606 And if you think about your diaphragm, which is the muscle that fuels your breath, it acts like a bellows. 44 00:04:26,71.96909606 --> 00:04:33,601.96909606 When you hunch it actually compresses when you sit tall or stand, there's a couple of combinations we'll talk about. 45 00:04:33,901.96909606 --> 00:04:37,591.96909606 It expands and pumps oxygen into your bloodstream. 46 00:04:37,831.96909606 --> 00:04:45,391.96909606 The more oxygen equals sharper focus, clearer tone, and potentially steadier nerves. 47 00:04:46,416.96909606 --> 00:04:58,506.96909606 What I've learned after coaching 8,500 humans in over 33 countries is that something has the potential to throw all of us off of our game no matter what. 48 00:04:58,866.96909606 --> 00:05:07,896.96909606 Yeah, a couple of those instances recently, for me personally, but because I have recovery techniques, it really ended up being no big deal. 49 00:05:07,896.96909606 --> 00:05:10,656.96909606 I had a moment of panic for just, oh, I don't know, like. 50 00:05:11,91.96909606 --> 00:05:12,111.96909606 8.37 51 00:05:12,111.96909606 --> 00:05:12,531.96909606 seconds. 52 00:05:13,11.96909606 --> 00:05:20,511.96909606 But other than that, I was able to recover, but I was also standing and that makes a big difference for me. 53 00:05:20,511.96909606 --> 00:05:33,351.96909606 I know a lot of people would not agree with this, but Stanford has a human performance lab and they found posture changes your brain chemistry, and I thought this was also really interesting research. 54 00:05:33,591.96909606 --> 00:05:37,281.96909606 Slouching elevates your cortisol, which is the stress. 55 00:05:37,351.96909606 --> 00:05:39,631.96909606 The stress hormone that clouds your memory. 56 00:05:39,811.96909606 --> 00:05:49,741.96909606 So we wanna stay away from that Slouching, whether you're sitting or standing upright posture raises your testosterone just slightly, probably more for some of us than others. 57 00:05:50,221.96909606 --> 00:05:53,941.96909606 But it does increase your confidence as well as your assertiveness. 58 00:05:53,941.96909606 --> 00:05:57,91.96909606 And I know this is absolutely true for me. 59 00:05:57,361.96909606 --> 00:06:02,371.96909606 And even some of your micro expressions will change with your posture. 60 00:06:02,621.96909606 --> 00:06:04,661.96909606 Like right now, I have my shoulders. 61 00:06:04,891.96909606 --> 00:06:06,451.96909606 A little bit hunched over. 62 00:06:06,721.96909606 --> 00:06:09,631.96909606 My facial muscles are slack. 63 00:06:09,721.96909606 --> 00:06:10,381.96909606 Well, I don't know. 64 00:06:10,381.96909606 --> 00:06:12,791.96909606 It might be because of my age, but we'll not go with that. 65 00:06:13,931.96909606 --> 00:06:18,755.30242939 No, your eye contact weakens and it's not a good look on you. 66 00:06:18,755.30242939 --> 00:06:23,765.30242939 I have to say the tighter you can keep everything in your body. 67 00:06:23,975.30242939 --> 00:06:32,145.30242939 Especially your diaphragm and Kathy and we're talking about this pre-show because my chiropractor is trying to train me to focus on diaphragm. 68 00:06:32,295.30242939 --> 00:06:35,505.30242939 I keep asking for one of those little, I don't know what they're called. 69 00:06:35,505.30242939 --> 00:06:39,195.30242939 They're like little vests or something that help you keep your shoulders back. 70 00:06:39,250.30242939 --> 00:06:43,580.30242939 I saw one on Amazon and I thought, oh, oh, I need that because they said I'm really. 71 00:06:44,345.30242939 --> 00:06:52,120.30242939 Starting to move toward tech neck and if I'm not careful with re corrective measures it could get bad pretty quickly. 72 00:06:52,120.30242939 --> 00:06:55,420.30242939 So I'm all about focusing on that diaphragm. 73 00:06:55,480.30242939 --> 00:07:04,265.30242939 And Kathy, what did you say earlier about diaphragm? Well, first of all, I said, you have to suck your gut in all day, but that's not what you're talking about. 74 00:07:05,135.30242939 --> 00:07:13,295.30242939 You're talking about the diaphragm, and it takes practice to actually, get those muscles in your brain and tighten them. 75 00:07:13,325.30242939 --> 00:07:13,625.30242939 Mm-hmm. 76 00:07:13,865.30242939 --> 00:07:15,285.30242939 Making sure that's what you're feeling. 77 00:07:15,615.30242939 --> 00:07:16,335.30242939 It takes practice. 78 00:07:17,295.30242939 --> 00:07:19,755.30242939 Yes, I'm in full practice mode right now. 79 00:07:20,445.30242939 --> 00:07:21,15.30242939 Well, I'm getting there. 80 00:07:21,375.30242939 --> 00:07:21,975.30242939 I'm getting there. 81 00:07:21,975.30242939 --> 00:07:24,855.30242939 I have my gut in, but that, I know that's not it, but Right. 82 00:07:24,855.30242939 --> 00:07:25,935.30242939 It's just, it really is. 83 00:07:25,990.30242939 --> 00:07:27,255.30242939 It is a paradigm shift. 84 00:07:27,255.30242939 --> 00:07:27,345.30242939 Mm-hmm. 85 00:07:27,585.30242939 --> 00:07:29,25.30242939 And I'm learning as I go. 86 00:07:29,25.30242939 --> 00:07:34,395.30242939 I'll certainly share more with you the more I learned from my chiropractor, but he has coached me. 87 00:07:34,705.30242939 --> 00:07:35,965.30242939 Get outta bed in the morning. 88 00:07:35,995.30242939 --> 00:07:39,655.30242939 Think about your diaphragm and keeping your diaphragm tight. 89 00:07:39,865.30242939 --> 00:07:40,795.30242939 So look it up. 90 00:07:40,795.30242939 --> 00:07:44,275.30242939 It could be fun for you to research that information as well. 91 00:07:44,275.30242939 --> 00:07:47,815.30242939 It's not just sucking in your gut, which we thought was funny. 92 00:07:49,495.30242939 --> 00:07:54,385.30242939 Your posture plus your breath plus movement. 93 00:07:54,615.30242939 --> 00:07:58,695.30242939 Plus recovery equals presentation power. 94 00:07:58,965.30242939 --> 00:08:07,545.30242939 If one variable is off, I'll tell you, your entire online camera presence will suffer. 95 00:08:07,995.30242939 --> 00:08:10,935.30242939 That is just like the group virtual office audit, which is. 96 00:08:11,295.30242939 --> 00:08:13,155.30242939 30 minutes, seven steps. 97 00:08:13,205.30242939 --> 00:08:19,175.30242939 If you fail in any two of those seven categories, I guarantee you are not having productive meetings. 98 00:08:19,355.30242939 --> 00:08:21,5.30242939 You're losing your audience. 99 00:08:21,5.30242939 --> 00:08:22,445.30242939 They're not paying attention to you. 100 00:08:22,445.30242939 --> 00:08:23,765.30242939 They are tuning out. 101 00:08:24,35.30242939 --> 00:08:33,995.30242939 They are not going to receive the most beautiful part of your message, which comes with the stickiness and the emotion of your delivery. 102 00:08:34,201.96909606 --> 00:08:51,76.96909606 Kimberly, what I really like about this section that you just talked about is it's the why, so why would you want to, get your diaphragm in check and stand up and do all these things? It's the science behind the why, and I think that's super important for people. 103 00:08:52,491.96909606 --> 00:08:53,361.96909606 Oh, I love that. 104 00:08:53,961.96909606 --> 00:09:00,861.96909606 Let's move on to the next section where we are talking about the sitting and standing sweet spot. 105 00:09:01,231.96909606 --> 00:09:06,401.96909606 Kathy, I'd like you to speak directly to this because I know you have a fun new toy. 106 00:09:06,401.96909606 --> 00:09:06,411.96909606 Mm-hmm. 107 00:09:07,31.96909606 --> 00:09:09,371.96909606 And I'd love to hear more about it. 108 00:09:09,371.96909606 --> 00:09:10,781.96909606 I haven't actually seen it yet. 109 00:09:11,261.96909606 --> 00:09:12,671.96909606 No, you haven't seen it yet. 110 00:09:12,721.96909606 --> 00:09:17,491.96909606 In the past we all had, most of us had sitting desks. 111 00:09:17,731.96909606 --> 00:09:24,156.96909606 So we would sit there between six and nine hours a day, get up, go to the restroom, grab coffee, then we sit. 112 00:09:24,961.96909606 --> 00:09:25,651.96909606 Some more. 113 00:09:26,101.96909606 --> 00:09:28,501.96909606 Our bodies would adapt to that shape. 114 00:09:28,711.96909606 --> 00:09:30,271.96909606 So your hips get tight. 115 00:09:30,511.96909606 --> 00:09:39,631.96909606 Your shoulders, as you mentioned, they roll forward and then suddenly your neck is the letter C, which is the tech neck that you're talking about. 116 00:09:39,931.96909606 --> 00:09:41,761.96909606 But there are ways to fix it. 117 00:09:42,451.96909606 --> 00:09:48,121.96909606 So when you are sitting, if that's what you have to do, then make sure that you're chair height. 118 00:09:49,426.96909606 --> 00:09:54,76.96909606 Equals 90 degrees, so your knees are at a 90 degree angle. 119 00:09:54,526.96909606 --> 00:09:56,596.96909606 And keep your feet flat on the floor. 120 00:09:56,626.96909606 --> 00:09:57,766.96909606 Don't tuck them. 121 00:09:58,66.96909606 --> 00:10:01,396.96909606 And your ladies, you're not supposed to cross your legs all the time. 122 00:10:01,606.96909606 --> 00:10:04,36.96909606 I do that, but I try not to do it too much. 123 00:10:04,726.96909606 --> 00:10:13,56.96909606 But also too, make sure that the top of the computer screen is at eye level so that you're looking straight ahead, not up and not down. 124 00:10:13,596.96909606 --> 00:10:20,706.96909606 And then also pull your shoulders down and back as if you're sliding your shoulder blades into your back pockets. 125 00:10:20,916.96909606 --> 00:10:21,6.96909606 Mm-hmm. 126 00:10:21,66.96909606 --> 00:10:23,256.96909606 And that actually is a nice stretch too. 127 00:10:24,126.96909606 --> 00:10:24,216.96909606 Mm-hmm. 128 00:10:24,217.96909606 --> 00:10:24,227.96909606 Mm-hmm. 129 00:10:24,227.96909606 --> 00:10:24,936.96909606 And it just helps. 130 00:10:24,936.96909606 --> 00:10:29,766.96909606 But that alignment opens your chest and frees your breath, Kim. 131 00:10:29,766.96909606 --> 00:10:30,456.96909606 I'm doing it right now. 132 00:10:30,886.96909606 --> 00:10:32,206.96909606 It feels so much better. 133 00:10:32,256.96909606 --> 00:10:35,556.96909606 I was starting to get into a little bit of a relaxed oh, position. 134 00:10:35,556.96909606 --> 00:10:48,216.96909606 And then if I am not mindful of it and I look at myself on the screen, I can see the difference and I start thinking, oh, is that what my audience is seeing as well? Well, and that's a good point. 135 00:10:48,226.96909606 --> 00:10:52,271.96909606 If you feel like that is something that you do, practice it and then mm-hmm. 136 00:10:52,371.96909606 --> 00:10:57,951.96909606 Record yourself on Zoom and see how you are after a two minute talk or a five minute or whatever. 137 00:10:58,191.96909606 --> 00:10:58,221.96909606 Mm. 138 00:10:58,221.96909606 --> 00:11:03,271.96909606 Just to see, just to see how your, your body automatically, handles itself. 139 00:11:03,306.96909606 --> 00:11:03,726.96909606 Mm-hmm. 140 00:11:03,806.96909606 --> 00:11:04,166.96909606 Mm-hmm. 141 00:11:05,11.96909606 --> 00:11:05,126.96909606 Oh, great idea. 142 00:11:05,126.96909606 --> 00:11:05,821.96909606 Um, great. 143 00:11:05,821.96909606 --> 00:11:06,181.96909606 Thank you. 144 00:11:06,541.96909606 --> 00:11:14,641.96909606 But what I did is I bought a hydraulic desk because I was having some nerve issues in my legs sitting too long. 145 00:11:14,821.96909606 --> 00:11:16,861.96909606 So I researched and bought. 146 00:11:17,206.96909606 --> 00:11:18,436.96909606 A hydraulic desk. 147 00:11:18,466.96909606 --> 00:11:20,86.96909606 It's just a flat desk. 148 00:11:20,726.96909606 --> 00:11:23,426.96909606 It's not fancy and it wasn't expensive. 149 00:11:23,456.96909606 --> 00:11:25,916.96909606 It was like $119. 150 00:11:26,186.96909606 --> 00:11:31,376.96909606 I had to put it together and I bought it through Amazon and it really, it wasn't very difficult to do. 151 00:11:31,556.96909606 --> 00:11:32,786.96909606 And there's two settings. 152 00:11:33,36.96909606 --> 00:11:39,36.96909606 You can put it wherever you want, but if you wanted to create settings, you could do your standing and sitting. 153 00:11:39,36.96909606 --> 00:11:40,476.96909606 So all you have to do is press a button. 154 00:11:40,836.96909606 --> 00:11:45,961.96909606 Wait, did you actually use the tools yourself? What tools to the tools to put it together. 155 00:11:46,761.96909606 --> 00:11:47,781.96909606 Well, okay. 156 00:11:47,781.96909606 --> 00:11:49,11.96909606 My brother did help me. 157 00:11:49,701.96909606 --> 00:11:50,901.96909606 You have to have two people. 158 00:11:51,206.96909606 --> 00:11:51,496.96909606 Okay. 159 00:11:51,496.96909606 --> 00:11:57,846.96909606 It's just, I would not be able to, I would just sit there and cry until somebody came to help me, quite honestly. 160 00:11:57,846.96909606 --> 00:11:57,876.96909606 Oh. 161 00:11:57,876.96909606 --> 00:12:06,246.96909606 Because I just, all the little, the screws and the bolts and the nuts, and I don't even know what they're called, but, oh, they just don't ever seem to fit together. 162 00:12:06,531.96909606 --> 00:12:17,531.96909606 Even if I have the directions, it seems like the manufacturer will always just send a random part and I'll be thinking, oh no, oh no, where does this go? And then it ends up, backwards or upside down or whatever. 163 00:12:17,581.96909606 --> 00:12:20,611.96909606 This was actually really pretty organized the way it came. 164 00:12:20,821.96909606 --> 00:12:20,911.96909606 Hmm. 165 00:12:20,911.96909606 --> 00:12:27,586.96909606 I did have my brother help me just because it was too heavy to take upstairs into my room, so it's, oh, okay. 166 00:12:27,691.96909606 --> 00:12:30,661.96909606 It's a two person job really because of the weight of it. 167 00:12:30,661.96909606 --> 00:12:38,241.96909606 But, I have thoroughly enjoyed it and I stand up way more, I do not have the pain that I used to have, so it's super exciting. 168 00:12:38,285.30242939 --> 00:12:43,45.30242939 And by the way, I put this in the Amazon affiliate cart, so we'll have Oh, good. 169 00:12:43,45.30242939 --> 00:12:44,635.30242939 A link in the show notes for you. 170 00:12:44,965.30242939 --> 00:12:45,295.30242939 Yes. 171 00:12:45,295.30242939 --> 00:12:51,985.30242939 And we are only adding products to the Amazon affiliate cart that we have tested and we approve of. 172 00:12:52,15.30242939 --> 00:12:52,105.30242939 Mm-hmm. 173 00:12:52,405.30242939 --> 00:13:04,135.30242939 So we might mention other products that we know get really, really good reviews, but we are not supporting them until we have thoroughly tested them and we can give them a five star. 174 00:13:04,585.30242939 --> 00:13:13,235.30242939 And just so you know, if you do end up purchasing one of these products, we do earn a small commission tiny, very small. 175 00:13:13,685.30242939 --> 00:13:14,435.30242939 Yeah, it's very small. 176 00:13:14,435.30242939 --> 00:13:15,595.30242939 But we do have to say it. 177 00:13:15,995.30242939 --> 00:13:25,65.30242939 Anyway, so when you're standing, there's a few tips, standing changes your vocal resonance by as much as 25%. 178 00:13:25,755.30242939 --> 00:13:25,815.30242939 Mm. 179 00:13:25,815.30242939 --> 00:13:31,485.30242939 Air moves freely, your diaphragm expands, and you naturally project more authority. 180 00:13:31,905.30242939 --> 00:13:32,55.30242939 Mm-hmm. 181 00:13:32,295.30242939 --> 00:13:32,775.30242939 That's huge. 182 00:13:32,780.30242939 --> 00:13:33,120.30242939 Mm-hmm. 183 00:13:33,480.30242939 --> 00:13:46,995.30242939 So keep one foot slightly ahead of the other, like an athlete ready to move, unlock your knees, and then shift weight every few minutes because it keeps the energy alive without fidgeting. 184 00:13:48,180.30242939 --> 00:13:53,40.30242939 So the best practice is what they, what's called the 90 minute cycle. 185 00:13:53,880.30242939 --> 00:14:02,790.30242939 So sit, stand, stretch, repeat every 90 minutes, reset your posture and your breathing. 186 00:14:02,996.96909606 --> 00:14:05,396.96909606 What do you think about that? I think that's really good information. 187 00:14:05,606.96909606 --> 00:14:06,416.96909606 Yeah, I love it. 188 00:14:06,466.96909606 --> 00:14:12,226.96909606 I naturally sit, stand, stretch, lift weights sometimes between meetings. 189 00:14:12,226.96909606 --> 00:14:18,616.96909606 If I'm in a webinar where I'm not presenting or I'm not the trainer, I do actually lift weights and do squats. 190 00:14:18,616.96909606 --> 00:14:20,16.96909606 You know how I am about squat? I know. 191 00:14:20,316.96909606 --> 00:14:29,566.96909606 I know I've never put this into a structure though, and good Lord if, just give me a spreadsheet with bullet points and God bless you. 192 00:14:29,566.96909606 --> 00:14:32,606.96909606 If it's color coded, I will like you even more. 193 00:14:32,816.96909606 --> 00:14:37,796.96909606 This just gives me a nice visual Yeah, for 90 minutes and it's. 194 00:14:38,91.96909606 --> 00:14:43,501.96909606 Also great to let your eyes take a break and look into the landscape. 195 00:14:43,501.96909606 --> 00:14:53,631.96909606 We talked about this in a previous episode, and we're hoping to have a guest coming up that can talk specifically to this subject because it's really interesting that our bodies need a break. 196 00:14:53,711.96909606 --> 00:14:55,726.96909606 Our breath needs a break brain. 197 00:14:55,726.96909606 --> 00:14:55,966.96909606 Yeah. 198 00:14:55,971.96909606 --> 00:14:57,521.96909606 Our brains our eyesight. 199 00:14:57,521.96909606 --> 00:15:01,691.96909606 I was just going to mention compression socks. 200 00:15:01,691.96909606 --> 00:15:11,611.96909606 Now, these compression socks are socks that I use, and I don't know if you've considered this for standing all day, but they help so much with blood flow. 201 00:15:11,701.96909606 --> 00:15:17,821.96909606 And I'll tell you once you get them on, you are never going to wanna take these off. 202 00:15:17,881.96909606 --> 00:15:20,821.96909606 I always thought that these were just for old people. 203 00:15:21,91.96909606 --> 00:15:21,481.96909606 Honestly. 204 00:15:21,481.96909606 --> 00:15:27,361.96909606 You'd always see old people walking around, you know, kind of hobbling around and they had these weird socks on. 205 00:15:27,361.96909606 --> 00:15:29,911.96909606 I just would think, oh, oh, that, that's never going to be me. 206 00:15:29,916.96909606 --> 00:15:30,126.96909606 Mm-hmm. 207 00:15:30,226.96909606 --> 00:15:30,526.96909606 Not me. 208 00:15:30,876.96909606 --> 00:15:32,346.96909606 Not doing that, not going there. 209 00:15:32,676.96909606 --> 00:15:43,76.96909606 But when I started running half marathons, it was recommended I maybe try compression socks and I bought a pair that, of course, you can guess what color it is, right. 210 00:15:43,856.96909606 --> 00:15:44,696.96909606 Pink of course. 211 00:15:44,696.96909606 --> 00:15:45,416.96909606 Bright pink. 212 00:15:45,416.96909606 --> 00:15:45,956.96909606 Bright pink. 213 00:15:46,416.96909606 --> 00:15:47,136.96909606 They're so cute. 214 00:15:47,136.96909606 --> 00:15:47,736.96909606 I love them. 215 00:15:47,856.96909606 --> 00:15:50,796.96909606 So that makes me happy to have bright pink compression socks. 216 00:15:50,796.96909606 --> 00:16:04,686.96909606 And I don't wear them every day, but if I know I'm going to be standing and sitting all day long and not be able to take very many breaks between, I put those babies on, and by the end of the day, now they're hard to get on. 217 00:16:04,746.96909606 --> 00:16:05,106.96909606 Okay. 218 00:16:05,196.96909606 --> 00:16:10,656.96909606 They're hard to get on, but I used them in the airport, or when I go on a long flight. 219 00:16:11,61.96909606 --> 00:16:11,936.96909606 Ooh, that's a good idea. 220 00:16:12,36.96909606 --> 00:16:13,251.96909606 That's when I've used them. 221 00:16:13,251.96909606 --> 00:16:14,871.96909606 I haven't done it at my desk. 222 00:16:14,931.96909606 --> 00:16:16,311.96909606 I hadn't thought about it, actually. 223 00:16:16,551.96909606 --> 00:16:22,281.96909606 Well, a couple of days ago, I was up all day standing almost all day. 224 00:16:22,461.96909606 --> 00:16:24,321.96909606 I didn't really feel like sitting, for some reason. 225 00:16:24,321.96909606 --> 00:16:28,401.96909606 Actually, my glutes were a little bit sore from my workout, and at the end of the day. 226 00:16:29,151.96909606 --> 00:16:29,691.96909606 Oh my gosh. 227 00:16:29,691.96909606 --> 00:16:34,851.96909606 My legs were so tight and I thought, wow. 228 00:16:34,941.96909606 --> 00:16:36,51.96909606 Note to sell. 229 00:16:36,141.96909606 --> 00:16:40,341.9690961 I'm gonna put that on the Go Live Host checklist. 230 00:16:41,155.3024294 --> 00:16:48,565.3024294 Some of these materials you receive with the group Virtual Office audit, which you can join at www.virtualofficeaudit.com. 231 00:16:49,481.9690961 --> 00:16:49,811.9690961 All right. 232 00:16:49,811.9690961 --> 00:16:55,151.9690961 Let's move on to your presenter fitness toolkit. 233 00:16:55,541.9690961 --> 00:17:00,221.9690961 This obviously is a verbal toolkit, but it's nice to have a reminder. 234 00:17:00,221.9690961 --> 00:17:07,1.9690961 You can rewind back to the beginning of this particular section and go over these. 235 00:17:07,916.9690961 --> 00:17:20,506.9690961 Micro moves, which we have been using in our training programs for years and years I have in the past actually had humans in training programs put a book on the top of their head. 236 00:17:20,996.9690961 --> 00:17:22,496.9690961 And walk across the room. 237 00:17:22,496.9690961 --> 00:17:35,786.9690961 I mean, I know that's old school etiquette training, but that's how I was trained when I started in the modeling industry years ago, we had to walk across a very large room without dropping that book off of our head. 238 00:17:36,776.9690961 --> 00:17:43,796.9690961 I don't know of a better way to start to understand your posture and where you lean from one side to another. 239 00:17:44,96.9690961 --> 00:17:49,616.9690961 And when I had a recent coaching client here in my studio, we did that for him. 240 00:17:50,456.9690961 --> 00:17:51,206.9690961 Well, that's awesome. 241 00:17:51,266.9690961 --> 00:17:51,716.9690961 I know. 242 00:17:51,716.9690961 --> 00:17:53,156.9690961 It was really interesting. 243 00:17:53,666.9690961 --> 00:17:55,256.9690961 That's how I grew up because of our. 244 00:17:55,921.9690961 --> 00:17:56,491.9690961 Yes. 245 00:17:56,551.9690961 --> 00:18:00,1.9690961 Uh, my mother didn't want us to slouch, or hunt. 246 00:18:00,1.9690961 --> 00:18:00,331.9690961 Right. 247 00:18:00,331.9690961 --> 00:18:03,151.9690961 So we did the book thing too, right? Exactly. 248 00:18:03,361.9690961 --> 00:18:06,811.9690961 So you could take a moment for, five different items. 249 00:18:06,811.9690961 --> 00:18:09,511.9690961 These are just really quick, so I'm going to list them. 250 00:18:09,781.9690961 --> 00:18:11,431.9690961 Spine reset. 251 00:18:11,491.9690961 --> 00:18:18,481.9690961 Shoulder rolls, diaphragmatic breathing desk, push off and water rule. 252 00:18:18,631.9690961 --> 00:18:23,311.9690961 So if you need a marker, you can always go back to this list just for a quick marker and then we'll go over them. 253 00:18:23,491.9690961 --> 00:18:27,241.9690961 Your spine reset is something you can do really, really easily. 254 00:18:27,241.9690961 --> 00:18:30,1.9690961 You can interlace your fingers, reach overhead. 255 00:18:30,446.9690961 --> 00:18:31,676.9690961 Stretch tall. 256 00:18:31,676.9690961 --> 00:18:39,476.9690961 I love to breathe in four, hold for four and breathe out for six seconds. 257 00:18:39,806.9690961 --> 00:18:44,96.9690961 It taps your parasympathetic nervous system and it instantly calms you. 258 00:18:44,276.9690961 --> 00:18:44,876.9690961 I'm not kidding. 259 00:18:44,876.9690961 --> 00:18:48,506.9690961 I didn't believe this when I first learned this technique, but I use it all the time now. 260 00:18:49,61.9690961 --> 00:18:51,401.9690961 And your shoulder rolls, just basically what they sound like. 261 00:18:51,401.9690961 --> 00:18:53,771.9690961 Just five forward, five backward. 262 00:18:53,771.9690961 --> 00:18:59,501.9690961 It just loosens up your shoulders because a lot of us tend to hold a lot of stress in our neck. 263 00:19:00,11.9690961 --> 00:19:02,51.9690961 I definitely do. 264 00:19:02,381.9690961 --> 00:19:02,591.9690961 Mm-hmm. 265 00:19:02,597.9690961 --> 00:19:07,271.9690961 Maybe do that before you unmute and before you go live with your camera. 266 00:19:07,271.9690961 --> 00:19:08,681.9690961 Unless it's expected. 267 00:19:09,181.9690961 --> 00:19:11,401.9690961 You take a break during a session. 268 00:19:11,461.9690961 --> 00:19:21,151.9690961 I know a lot of clients have all day sessions, and we plan in the run of show the areas where it's acceptable to be on camera and stretching, and everybody does it together. 269 00:19:21,901.9690961 --> 00:19:26,341.9690961 Your diaphragmatic breathing, one hand on your belly, one on your chest. 270 00:19:26,851.9690961 --> 00:19:32,311.9690961 Inhale through your nose until your belly expands and exhale through your mouth. 271 00:19:32,796.9690961 --> 00:19:34,446.9690961 And that's three rounds. 272 00:19:34,446.9690961 --> 00:19:41,256.9690961 Now, this is just the very beginning of understanding your diaphragm and how to hold it tight. 273 00:19:41,766.9690961 --> 00:19:49,546.9690961 Trust me, you'll want to look up, some additional information on Google specifically about your diaphragm. 274 00:19:49,546.9690961 --> 00:19:50,356.9690961 I'm not an x. 275 00:19:50,396.9690961 --> 00:19:55,916.9690961 Spurred, as I mentioned earlier, I'm still learning these techniques right now through my chiropractor. 276 00:19:56,216.9690961 --> 00:19:57,536.9690961 Your desk, push off. 277 00:19:57,536.9690961 --> 00:19:59,306.9690961 Just basically your palms on your desk. 278 00:19:59,306.9690961 --> 00:20:11,906.9690961 Lean forward, slightly open up your chest, and this is the perfect antidote to what a lot of people call your laptop hunch, which I really, really wanna stay away from. 279 00:20:12,516.9690961 --> 00:20:14,556.9690961 This is a really great water rule. 280 00:20:14,586.9690961 --> 00:20:24,96.9690961 I don't remember what episode it was, but we did talk about hitting your water macro, which Kathy knows I'm a complete pano when it comes to hitting the water macro every day. 281 00:20:24,546.9690961 --> 00:20:27,666.9690961 If you stop to refill your water. 282 00:20:28,326.9690961 --> 00:20:36,346.9690961 Just move around for an extra 30 seconds for me, I walk downstairs to fill my water bottle or my cup. 283 00:20:36,376.9690961 --> 00:20:38,566.9690961 Today I am actually drinking AG one. 284 00:20:39,931.9690961 --> 00:20:40,271.9690961 I'm testing. 285 00:20:40,451.9690961 --> 00:20:41,31.9690961 It looks delicious. 286 00:20:42,196.9690961 --> 00:20:48,16.9690961 It's very green and very weird looking, but yes, it gets a lot of rave reviews, so we're not going to support that product yet. 287 00:20:48,16.9690961 --> 00:20:49,576.9690961 But that is what I'm testing today. 288 00:20:49,636.9690961 --> 00:20:52,906.9690961 And then just walk around for an extra 30 seconds. 289 00:20:53,236.9690961 --> 00:20:55,516.9690961 Sometimes people use their smartwatches. 290 00:20:55,516.9690961 --> 00:20:56,296.9690961 I know my. 291 00:20:56,476.9690961 --> 00:21:02,476.9690961 Daughter uses hers and she's got that little beeper going off for different cues all day long. 292 00:21:02,686.9690961 --> 00:21:13,996.9690961 So just think about deep breathing, stretching, and resetting your energy so you can show up for your audience in the best 2D version of the three DU. 293 00:21:14,583.6357627 --> 00:21:15,333.6357627 Thanks Kimberly. 294 00:21:15,383.6357627 --> 00:21:21,653.6357627 The other thing we can think about is that your workspace can work for you or against you. 295 00:21:21,833.6357627 --> 00:21:26,638.6357627 And we've talked about some of these things in other episodes, but we always talk about lighting. 296 00:21:27,393.6357627 --> 00:21:31,593.6357627 Always face the light, have it in front of you versus behind you. 297 00:21:31,683.6357627 --> 00:21:31,863.6357627 Mm-hmm. 298 00:21:32,103.6357627 --> 00:21:34,203.6357627 And natural daylight is best. 299 00:21:34,593.6357627 --> 00:21:37,143.6357627 An LED ring light is second best. 300 00:21:37,743.6357627 --> 00:21:41,313.6357627 A harsh overhead light creates fatigue and dark eyeshadow. 301 00:21:41,313.6357627 --> 00:21:42,723.6357627 So we don't want to do that. 302 00:21:42,993.6357627 --> 00:21:43,113.6357627 Yeah. 303 00:21:43,113.6357627 --> 00:21:45,753.6357627 We don't want you to look like you're in the witness protection program. 304 00:21:46,143.6357627 --> 00:21:46,353.6357627 Right. 305 00:21:48,993.6357627 --> 00:21:50,733.6357627 The other thing that I think is interesting is. 306 00:21:51,228.6357627 --> 00:21:57,288.6357627 The temperature, maybe keep the room a little bit cooler because it keeps your alertness higher. 307 00:21:57,638.6357627 --> 00:22:05,498.6357627 And sometimes when you are in a warm room, I don't know about you, but if I am in a room that's too warm, I tend to get kind of sleepy. 308 00:22:05,888.6357627 --> 00:22:12,458.6357627 So if I'm supposed to be on it presenting, listening, I would want to be in a cooler room also. 309 00:22:12,953.6357627 --> 00:22:24,713.6357627 How many times have we done that when we're driving? I was driving back from my dad's a couple of months ago, and I left later than I had anticipated, and oh my goodness, it was. 310 00:22:25,43.6357627 --> 00:22:31,73.6357627 It was cold and it was snowing, but I was starting to get very, very drowsy. 311 00:22:31,73.6357627 --> 00:22:34,403.6357627 I rolled down the windows, I turned up the radio. 312 00:22:34,493.6357627 --> 00:22:34,583.6357627 Mm-hmm. 313 00:22:34,823.6357627 --> 00:22:35,813.6357627 I was chewing gum. 314 00:22:36,503.6357627 --> 00:22:38,753.6357627 Anything to just stay awake. 315 00:22:39,53.6357627 --> 00:22:39,143.6357627 Yeah. 316 00:22:39,143.6357627 --> 00:22:45,473.6357627 But I think that cooler temperature, like you said, is a really, really good point. 317 00:22:45,533.6357627 --> 00:22:52,163.6357627 For people who are working from home and you have the option to cool down that temperature and make. 318 00:22:52,353.6357627 --> 00:22:56,193.6357627 Sure that you're up and you're moving around and you have good energy flow. 319 00:22:56,313.6357627 --> 00:22:56,793.6357627 I love that. 320 00:22:56,793.6357627 --> 00:22:57,123.6357627 Thank you. 321 00:22:57,223.6357627 --> 00:23:02,323.6357627 The other thing to think about that Kimberly already mentioned was your, was giving your eyes a break. 322 00:23:02,353.6357627 --> 00:23:06,943.6357627 So every 20 minutes, look 20 feet away for 20 seconds. 323 00:23:07,33.6357627 --> 00:23:11,263.6357627 It's called the 20 20 20 rule to rest your eye muscles. 324 00:23:11,288.6357627 --> 00:23:11,708.6357627 Mm-hmm. 325 00:23:12,98.6357627 --> 00:23:13,448.6357627 And the other thing is, sound. 326 00:23:13,838.6357627 --> 00:23:21,258.6357627 Sometimes when I'm in my home office, it's very quiet here and I kinda feel lonely, I guess. 327 00:23:21,348.6357627 --> 00:23:21,438.6357627 Mm-hmm. 328 00:23:21,678.6357627 --> 00:23:22,878.6357627 Is a good way to put it. 329 00:23:22,878.6357627 --> 00:23:31,248.6357627 And so, if you're tired of the silence, play some instrumental music or nature sounds at a low volume before your sessions. 330 00:23:31,698.6357627 --> 00:23:35,428.6357627 It can help reset your focus and regulate your breathing. 331 00:23:35,998.6357627 --> 00:23:39,538.6357627 You know what? I'm gonna dig that sound machine out of the closet. 332 00:23:41,68.6357627 --> 00:23:49,393.6357627 Oh,, I don't have a sound machine, so, oh, well I have, I think I was gifted a sound machine several years ago, but I didn't think about using it for myself. 333 00:23:49,393.6357627 --> 00:23:56,408.6357627 I usually have it available for guests, but I am going to try that because it's like it's a white noise. 334 00:23:57,113.6357627 --> 00:23:57,563.6357627 Machine. 335 00:23:57,803.6357627 --> 00:24:02,503.6357627 Well, it's, it's a sound machine, so it plays sounds of nature. 336 00:24:02,513.6357627 --> 00:24:06,653.6357627 I can program it to, yeah, the ocean, the train. 337 00:24:07,523.6357627 --> 00:24:07,943.6357627 Okay. 338 00:24:08,3.6357627 --> 00:24:12,83.6357627 Water noises like in an aquarium, you know, those sorts of things. 339 00:24:12,83.6357627 --> 00:24:16,283.6357627 So I, I think I'm gonna try that because I love the crickets. 340 00:24:17,808.6357627 --> 00:24:18,978.6357627 I think that sounds great. 341 00:24:19,28.6357627 --> 00:24:23,798.6357627 The only thing with the water noise is it would probably make me wanna go to the bathroom too often. 342 00:24:24,698.6357627 --> 00:24:25,898.6357627 That has happened to me. 343 00:24:26,138.6357627 --> 00:24:29,78.6357627 I was on hold with the client and it was water. 344 00:24:29,468.6357627 --> 00:24:33,428.6357627 That was what I was listening to, and I thought, oh my goodness, I can't listen to this very long. 345 00:24:34,178.6357627 --> 00:24:35,648.6357627 Okay, well, that's a good recommendation. 346 00:24:35,648.6357627 --> 00:24:37,568.6357627 I think I'll stay away from the water noise. 347 00:24:38,498.6357627 --> 00:24:40,688.6357627 I'm, I'm just gonna go straight for those crickets. 348 00:24:40,838.6357627 --> 00:24:41,528.6357627 Yeah, there you go. 349 00:24:41,718.6357627 --> 00:24:51,768.6357627 If you start thinking about your environment as part of your fitness routine, I guarantee you will have a paradigm shift and everything. 350 00:24:51,768.6357627 --> 00:24:57,618.6357627 We talk about, everything we teach with all of our training programs and all the products and services we offer. 351 00:24:58,143.6357627 --> 00:25:02,913.6357627 A lot of what we focus on is a paradigm shift. 352 00:25:03,483.6357627 --> 00:25:14,253.6357627 I was in a meeting with somebody just the other day, actually a group virtual office audit, and when we were finished, he emailed me and said, oh my goodness, Kimberly. 353 00:25:15,288.6357627 --> 00:25:22,548.6357627 All this time I've been thinking I was a really, really fantastic, very high level presenter and he is really good. 354 00:25:22,548.6357627 --> 00:25:26,328.6357627 He's got a very charismatic voice and he presents well. 355 00:25:26,328.6357627 --> 00:25:37,98.6357627 But he realized going through the group virtual office audit all of the mistakes that he was making, and it was really humbling and I did not expect that kind of reaction. 356 00:25:37,463.6357627 --> 00:26:01,433.6357627 One I know to be true is if we have senior leaders questioning how they're showing up in 2D, this means that the initiatives have not started even at the executive level to require virtual offices to be audited, which takes us into virtual policies, and we'll talk about that in a couple of weeks. 357 00:26:01,863.6357627 --> 00:26:03,453.6357627 Let's bring this all together. 358 00:26:04,53.6357627 --> 00:26:07,923.6357627 When you move with intention, you present with intention. 359 00:26:08,343.6357627 --> 00:26:11,613.6357627 You use your checklist, you plan your day. 360 00:26:11,913.6357627 --> 00:26:16,443.6357627 You are aware of your breath and your body alignment. 361 00:26:16,683.6357627 --> 00:26:23,193.6357627 Your energy becomes absolutely contagious, even if it's through pixels. 362 00:26:23,583.6357627 --> 00:26:30,543.6357627 Now, like Kathy always says, some of these techniques are not easy to learn unless you practice them. 363 00:26:30,573.6357627 --> 00:26:30,663.6357627 Mm-hmm. 364 00:26:30,903.6357627 --> 00:26:32,913.6357627 I can't make you a fabulous. 365 00:26:33,173.6357627 --> 00:26:36,893.6357627 Five star presenter overnight or in one session. 366 00:26:36,893.6357627 --> 00:26:44,903.6357627 But what I can do is give you the foundation for success toward the next step in your leadership journey. 367 00:26:45,20.3024294 --> 00:26:47,840.3024294 Presentation fitness isn't about perfection. 368 00:26:47,900.3024294 --> 00:26:49,250.3024294 It's about preparation. 369 00:26:49,580.3024294 --> 00:26:52,820.3024294 It's about showing up in front of the camera every day. 370 00:26:53,125.3024294 --> 00:26:56,605.3024294 With clarity, stamina, and confidence, your audience deserves. 371 00:26:56,920.3024294 --> 00:26:58,810.3024294 Uh, they do deserve that. 372 00:26:58,820.3024294 --> 00:27:08,360.3024294 I agree and I would love it if we make a global shift and we start considering our audience needs first. 373 00:27:08,390.3024294 --> 00:27:13,590.3024294 And oftentimes people do in person meetings, but in virtual meetings it's completely. 374 00:27:14,540.3024294 --> 00:27:15,380.3024294 Overlooked. 375 00:27:15,470.3024294 --> 00:27:29,725.3024294 I am on a mission, as most of you know, to help build workspaces and routines and experiences that really make you look and sound. 376 00:27:30,695.3024294 --> 00:27:32,705.3024294 Feel your absolute best. 377 00:27:32,735.3024294 --> 00:27:34,445.3024294 I want that for you. 378 00:27:34,895.3024294 --> 00:27:35,615.3024294 I really do. 379 00:27:35,615.3024294 --> 00:27:42,635.3024294 I have worked in this industry for over 20 years and I have a passion for this industry for a reason. 380 00:27:42,995.3024294 --> 00:27:49,685.3024294 Most of my passion comes from the fact that we change lives and we hear it all the time. 381 00:27:49,985.3024294 --> 00:27:55,145.3024294 We have well over 200 reviews on our website. 382 00:27:55,175.3024294 --> 00:28:01,25.3024294 We're starting to gain more reviews and more ratings on Apple podcasts. 383 00:28:01,25.3024294 --> 00:28:05,315.3024294 So thank you for those of you that continue to provide input. 384 00:28:05,555.3024294 --> 00:28:08,465.3024294 As a matter of fact, if you have a moment right now. 385 00:28:08,685.3024294 --> 00:28:13,271.9690961 Stop what you're doing no matter where you're listening and help us out. 386 00:28:13,351.9690961 --> 00:28:15,631.9690961 Like the show, comment on the show. 387 00:28:15,631.9690961 --> 00:28:16,561.9690961 Save the show. 388 00:28:16,561.9690961 --> 00:28:17,881.9690961 Download the show. 389 00:28:18,151.9690961 --> 00:28:23,611.9690961 All of your interactions are extremely valuable for our growth. 390 00:28:24,583.6357627 --> 00:28:32,983.6357627 I have an absolute passion for fine tuning your lighting, your camera angles, your physical setup. 391 00:28:33,343.6357627 --> 00:28:39,223.6357627 So your 2D presence is just as powerful as the expert. 392 00:28:39,223.6357627 --> 00:28:40,393.6357627 I know you are. 393 00:28:41,43.6357627 --> 00:28:45,263.6357627 Our virtual office [e-mail], 394 00:28:45,443.6357627 --> 00:28:46,793.6357627 which will be in the show notes. 395 00:28:47,153.6357627 --> 00:28:49,883.6357627 You can register for the program. 396 00:28:49,913.6357627 --> 00:28:52,283.6357627 It's only 30 minutes and seven steps. 397 00:28:52,583.6357627 --> 00:29:01,363.6357627 You'll be amazed at the information you will learn and practice and improve your virtual communication skills. 398 00:29:02,758.6357627 --> 00:29:14,128.6357627 Let's stay energized, intentional, as well as physically and virtually fit for your next presentation. 399 00:29:14,428.6357627 --> 00:29:16,218.6357627 Kathy, this feels like a wrap to me. 400 00:29:16,218.6357627 --> 00:29:17,898.6357627 What about you? I agree. 401 00:29:17,898.6357627 --> 00:29:18,738.6357627 I think it's a wrap. 402 00:29:19,743.6357627 --> 00:29:33,503.6357627 We appreciate you sharing time with us today in this super fun episode, and we can't wait to share time with you in the next episode, which is episode 64, where we go live from the waist up.