Cristiano Ronaldo: The World’s Best Footballer Like You’ve Never Seen Him Before

Summary

在本期Whoop播客中，主持人Will Ahmed与C罗（Cristiano Ronaldo）进行了深入的对话。C罗分享了自己从街头足球到成为全球超级巨星的旅程，强调了天赋和努力工作的重要性。他还谈到了与Whoop的合作，作为投资者和全球大使，C罗对Whoop的数据分析和恢复能力表示赞赏。此外，C罗还透露了自己对训练、恢复和日常习惯的看法，包括如何通过纪律和一致性来维持自己的最佳表现。

Takeaways

• 😀 克里斯蒂亚诺·罗纳尔多（Cristiano Ronaldo）是WHOOP品牌的全球大使和投资者，WHOOP是一款用于监测睡眠、恢复、压力等指标的高性能可穿戴设备。
• 🏆 罗纳尔多强调，他的成功既归功于天赋也归功于努力，他认为这两者缺一不可，并且他通过持续的努力保持了长达20年的高水平表现。
• 👨‍👧 罗纳尔多的父亲在他年轻时对他影响很大，鼓励他追求足球梦想，而他的家庭和成长环境也对他的职业发展起到了关键作用。
• 🏠 11岁时，罗纳尔多离开家乡马德拉前往里斯本，这是他职业生涯中最困难的部分，但他为了追求足球梦想而做出了牺牲。
• 💪 罗纳尔多展示了极高的纪律性，他通过WHOOP设备追踪包括饮食、锻炼和恢复在内的43种不同的生活习惯。
• 📈 根据WHOOP数据，罗纳尔多的静息心率为每分钟43次，位于男性用户中的前1%，甚至在专业运动员中也位于前3%。
• 🛌 罗纳尔多的平均睡眠表现评分为81%，显示出良好的睡眠质量，并且他的日常压力水平保持在较高但可控的范围内。
• 🧊 罗纳尔多每天都会进行冷淋浴和其他恢复活动，如按摩、桑拿和蒸汽浴，这些习惯帮助他保持良好的身体状态。
• ☕️ 罗纳尔多的早晨日常包括冷水浴、和家人的互动、享受早晨的阳光和咖啡，这是他开始一天的方式。
• 🧘 尽管不是每天都做，但罗纳尔多会在感到压力较大时进行冥想，特别是在比赛日，他会通过冥想来准备自己。
• 🎯 罗纳尔多在比赛中会进行深呼吸，以帮助自己保持冷静，这是他在训练中也练习的习惯，有助于在比赛中形成自然反应。

Q & A

C罗在Whoop播客中提到了哪些个人习惯对他的职业生涯有积极影响？

C罗提到了他的工作态度和纪律性对他的职业生涯有着积极的影响，包括早起进行冷水浴、淋浴、喝水、享受早晨的阳光、喝咖啡和与家人交流。

C罗如何描述他第一次踢足球的经历？

C罗说他在7或8岁时开始在街道上和朋友们一起踢足球，这是他足球生涯的开始，并且他很快就爱上了这项运动。

C罗是否从小就有成为超级巨星的梦想？

C罗表示他小时候并没有成为超级巨星的梦想，直到18或20岁左右，他才开始感觉到一切都变得不同，并有了成为顶尖运动员的感觉。

C罗认为天赋和努力哪个更重要？

C罗认为天赋和努力同样重要，没有努力的天赋是无用的，没有天赋的努力也是无用的。他认为自己成功的原因既有天赋也有努力。

C罗如何描述他使用Whoop的经历？

C罗发现Whoop几年前，他认为Whoop是一个可以帮助他的工具，就像有一个医生在他的手腕上一样。他不能没有Whoop，因为它在身体、心理和睡眠方面都给了他很大的帮助。

C罗的Whoop数据显示他的静息心率是多少？

C罗的静息心率是每分钟43次，这在Whoop男性用户中排名前1%，甚至在专业运动员中也排名前3%。

C罗如何描述他的日常恢复习惯？

C罗的日常恢复习惯包括按摩疗法、冷水澡、冷水浸泡、桑拿和蒸汽。他特别提到了冷水澡是他日常生活的一部分，并且他享受这个过程。

C罗在Whoop Journal中跟踪记录了哪些饮食成分？

C罗在Whoop Journal中跟踪记录了碳水化合物、姜黄、锌、咖啡因、维生素B和维生素C等饮食成分。

C罗是否每天都进行冥想或呼吸练习？

C罗并不每天都进行冥想或呼吸练习，但他会在感到有些压力时，特别是在比赛日进行冥想，并且有时会在冥想中想象比赛中可能发生的情况。

C罗为什么选择与Whoop合作？

C罗选择与Whoop合作是因为他非常喜爱这个产品，并且认为Whoop是一个可以帮助他成为更好的人、更好的运动员的神奇工具。他也看好公司的未来发展。

C罗如何描述他比赛前的准备和冥想过程？

C罗会在比赛前进行冥想，有时会想象比赛中可能发生的情况。他还提到在比赛中罚点球或任意球前，他会进行深呼吸来平静自己，这是他在训练中也会练习的习惯。

Outlines

00:00

😀 对话C罗：足球生涯的起点与热爱

在这一部分，主持人Will Ahmed介绍了自己和节目《Whoop Podcast》，并表达了对嘉宾C罗的欢迎。C罗分享了他最初接触足球的经历，大约在7到8岁时在街上与朋友玩耍时开始对足球产生兴趣。他谈到了足球给他带来的快乐，以及他如何逐渐发现自己对足球的热爱。C罗还提到了他的父亲对他的影响，以及他在Madera的Andor俱乐部开始接受更正式的足球训练。此外，C罗和主持人讨论了天赋与努力的关系，C罗认为两者都很重要，他的成功是天赋和努力的结合。

05:03

🏆 C罗的成功哲学：天赋与努力的结合

C罗在这部分中进一步阐述了他对天赋和努力的看法，他强调了两者的同等重要性，并分享了自己职业生涯中如何保持高水平表现。他还提到了家庭对他成长的影响，包括父母和兄弟的支持。C罗讲述了11岁时离开家乡Madera前往里斯本的艰难决定，以及这一转变对他职业生涯的重要性。此外，C罗还谈到了维持顶尖表现所需的生活纪律，包括身体和心理上的准备，以及如何应对年轻球员的挑战。

10:04

🔄 C罗的恢复秘诀：日常习惯与纪律

在这一部分，C罗分享了他的日常恢复习惯，包括按摩疗法、冷水澡、桑拿和蒸汽等。他提到了自己使用Whoop设备来监测身体状态，以及如何通过Whoop Journal记录43种不同的生活习惯。C罗强调了纪律的重要性，无论是在运动还是生活中，以及如何通过日常习惯来维持良好的营养和恢复状态。他还提到了偶尔的懒惰情绪，以及如何通过意志力克服这些情绪，保持训练和生活习惯的一致性。

15:06

☕️ C罗的晨间例程：从冷水浴到家庭时光

C罗在这部分中描述了他的早晨例程，包括醒来后的冷水浴、淋浴、喝水和享受早晨的阳光。他还提到了与家人共度时光的重要性，以及如何通过这些日常活动为一天的开始做好准备。C罗强调了例程对维持一致性和习惯的重要性，并分享了他如何通过这些习惯来保持身体和精神的最佳状态。

20:07

🤔 C罗的心理训练：冥想与比赛前的准备

在这一部分，C罗谈到了他的心理训练，包括冥想和比赛前的准备。他提到了在压力大的日子或比赛日进行冥想，以及如何通过可视化技巧来准备比赛。C罗分享了他如何在比赛中利用习惯和心理准备来提高表现，以及他如何通过这些技巧来应对比赛中的压力和挑战。

🤝 C罗与Whoop的合作：对产品的信任与未来展望

C罗在这部分中解释了他与Whoop合作的原因，包括他对Whoop产品的信任和对公司未来发展的乐观态度。他赞扬了Whoop作为一个帮助他成为更好的运动员、更好的人的工具，并表达了对Whoop团队的感激之情。C罗还提到了他对Whoop产品的热爱，以及他如何通过这个工具来提高自己的表现。最后，主持人感谢C罗参与节目，并邀请听众订阅Whoop Podcast，以及如何通过网站注册免费试用Whoop服务。

Keywords

💡whoop

Whoop 是一种高性能的可穿戴设备，用于监测睡眠、恢复、压力等指标。在视频中，Cristiano Ronaldo 表示他无法离开 whoop，因为它帮助他不仅在身体上，也在精神上和睡眠上。他将 whoop 比作一个私人医生，这显示了 whoop 在他日常生活中的重要性。

💡Cristiano Ronaldo

Cristiano Ronaldo 是世界上最著名和知名的运动员之一，他在这个视频中作为嘉宾出现，分享了他如何通过工作态度和天赋成为全球超级巨星的故事。他也是 whoop 的投资者和全球大使，这表明了他对这个品牌的支持和信任。

💡工作态度

工作态度在视频中被强调为成功的关键因素之一。Cristiano Ronaldo 认为，天赋没有工作态度是无用的，反之亦然。他提到自己的职业生涯长达 20 年，保持高水平是非常困难的，这需要强大的工作态度和纪律性。

💡天赋

天赋在视频中被提及为成功的另一个关键因素。Cristiano Ronaldo 强调，他不认为自己只是拥有超凡的天赋，而是天赋和工作态度的结合使他取得了成功。他提到自己的父亲在他年轻时就看到了他的潜力，并鼓励他追求梦想。

💡纪律性

纪律性在视频中被 Cristiano Ronaldo 描述为成功的重要组成部分。他提到，即使有时候他不想做某些事情，比如去健身房，但他还是会去做，因为这是纪律性的体现。这种纪律性帮助他保持了长期的高水平表现。

💡恢复

恢复是 Cristiano Ronaldo 讨论的另一个重要话题，他提到 whoop 设备帮助他监控恢复情况。他的数据表明，即使在高强度训练后，他的身体也能很好地恢复，这显示了他在恢复方面的专业知识和实践。

💡训练

训练是 Cristiano Ronaldo 日常生活的一部分，他提到 whoop 数据显示他每天的训练压力指数非常高。这表明他非常注重训练，并且通过 whoop 来监控训练对身体的影响。

💡心率

心率是衡量身体健康和训练效果的一个指标。Cristiano Ronaldo 的静息心率非常低，只有 43 次/分钟，这在 whoop 用户中属于顶尖水平，显示了他出色的身体健康状况。

💡冥想

冥想在视频中被 Cristiano Ronaldo 提到作为一种缓解压力和准备比赛的方法。他会在感到有些压力时进行冥想，特别是在比赛日，这有助于他放松和集中注意力。

💡可视化

可视化是 Cristiano Ronaldo 用来准备比赛的一种技巧。他会在比赛前想象比赛中可能发生的情况，这有助于他在比赛中更加准备充分，有时甚至能预见到比赛中的某些时刻。

💡whoop 数据

whoop 数据是 Cristiano Ronaldo 用来监控自己身体状况的关键工具。他的 whoop 数据显示了他在睡眠、恢复、训练压力等方面的详细情况，这些数据帮助他更好地了解自己的身体状况并进行调整。

Highlights

克里斯蒂亚诺·罗纳尔多(Cristiano Ronaldo)作为本期节目的嘉宾，分享了他如何从足球生涯的早期阶段，通过不懈的努力，最终成为全球超级巨星。

罗纳尔多强调了天赋与努力工作的重要性，并指出两者缺一不可，他认为自己20年职业生涯的高水平表现是其努力工作的结果。

罗纳尔多提到，他的成功有很大一部分来自于他的工作态度，而外界可能过分强调了他的天赋。

罗纳尔多的父亲和母亲对他早期足球梦想的支持，以及他11岁离开家乡马德拉前往里斯本追求足球梦想的艰难决定。

罗纳尔多的纪律性，他如何通过WHOOP设备来监控自己的训练、恢复和睡眠，以及他如何使用WHOOP数据来优化自己的训练计划。

罗纳尔多的WHOOP数据显示，他的静息心率为每分钟43次，属于顶尖运动员中的3%，他的睡眠表现得分为81%，显示出他的恢复能力非常出色。

罗纳尔多在WHOOP日志中追踪了43种不同的生活习惯，包括饮食、营养补充剂等，这些习惯帮助他维持良好的身体状态。

罗纳尔多分享了他的日常恢复习惯，包括冷水浴、桑拿、蒸汽等，以及这些习惯如何帮助他保持身体和精神上的恢复。

罗纳尔多的早晨例行公事，包括冷水浴、喝咖啡和与家人共度时光，这些习惯如何帮助他开始新的一天。

罗纳尔多谈到了他在比赛前进行的冥想和想象练习，以及这些练习如何帮助他在比赛中保持冷静和专注。

罗纳尔多解释了他如何通过可视化技巧来准备比赛中的关键时刻，如点球和任意球。

罗纳尔多与WHOOP的合作，他如何成为WHOOP的投资者和全球大使，并分享了他对WHOOP产品的喜爱和信任。

罗纳尔多对于WHOOP设备的评价，他认为WHOOP是帮助他成为更好的人、更好的运动员的绝佳工具。

罗纳尔多对于WHOOP团队的感谢，以及他对于WHOOP产品如何帮助许多人，包括他自己的肯定。

节目结束时，主持人鼓励听众订阅WHOOP播客，参与互动，并提供了WHOOP产品的30天免费试用优惠。

Transcripts

what's up folks welcome back to the

whoop podcast I'm your host will Ahmed

the founder and CEO of whoop and we're

on a mission to unlock Human Performance

we've got an amazing guest for you today

arguably the most famous and well-known

athlete in the world Cristiano Ronaldo

Cristiano needs no introduction we're

going to be sitting with him in just a

second now we discussed his early

football career what it took to

ultimately become a global Superstar

work ethic versus Talent we go deep into

his whoop data and some of the things he

does to recover at a superhuman level

and we talk about our partnership in

which Cristiano is now an investor in

whoop and a global Ambassador it's a

really fascinating conversation stay

tuned if you're thinking about joining

whoop you can visit our website sign up

for a free 30-day trial that's right try

whoop for 30 days no cost to you

here we go okay Cristiano welcome to the

woop podcast thank you I'm grateful to

be here with you we're we're here in

your home we're going to talk a lot I

think about training and data and

recovery but I thought i' would start

just by asking you what's your first

memory of playing

football well for me it's a pleasure to

be with you when I start to play

football you mean yeah when I was very

very young with

the probably 7 8 n years old I

start to play in home in the street with

my colleagues with my

friends and I think this is where

everything starts uh you know that you

start to feel that the sport is fun didb

did you fall in love with the game

immediately I think so yes yeah I

thought it it was like the first love

when I start to to play in a in a street

it was fun and I said listen I like this

now did you know that you were going to

be a superstar your whole life did you

have that feeling like never never never

I will I will be false if I say yes in

the beginning when you

start uh you always have that passion to

enjoy yourself to spend time with

friends and and uh to have fun but in in

the begin not not even with 14 15 16

years olds I didn't felt that maybe

after that with 18 9s 20s yes I start to

feel everything was different and in

that time period did you find there were

a few people that you gravitated to or

who gave you that sort of motivation to

say okay I can do

this in the beginning probably was uh my

my father uh my father in the beginning

pushed me a lot not a lot a little

bit to follow my

dream in the beginning with seven8 years

it was my father because he saw some

that I I had some talent and he keep

push me uh to play Not only in the

street but we had a local team in Madera

that they call andura I don't know how

you say in English

and I don't know how you say but now

they're going to thinking is a club sure

Madera club that everyone knows if they

Andor I will tell you in English is a

name of the bird yeah and I start you

know to be with teammates and I start

you know the role of

football I start that there now we

talked uh when we first first met about

this difference between making it

because of talent and making it because

of work ethic and you said to me you

felt like an enormous percentage of your

success has come from work ethic and

that there's sort of an unfair

perception maybe of you of just being

hyper talented and that's where all the

success comes from to be honest I think

both have to work in the same time

because Talent without work is nothing

and work without Talent is nothing too

so I think the both mix up uh so and of

course I have I have two I'm not will

say that I have more one than the other

one because if you see

my my old career for the last 20

years my level was high and this is as

you can know it's really tough not only

in in a football but in any area if you

are top for 20 years is is

unbelievable and I and I do that and I

continue to do that for me it's a big

achievement and my biggest motivation is

to carry on to still enjoy to make

people happy to make my family happy so

for me I have both talent and work ethic

do you think you got a lot of that work

ethic from your father

him pushing you when you were younger

maybe both my mom too Mom and Dad my

brothers too I think it's it's this

childhood to make you feel what you are

or make you be what what you

are the difficult of of things that you

pass through in your life make you being

stronger

mentally to challenge a hard life and of

of course the environment too helps I

don't know if he knows but I move with

11 years old from

Madera to Lisbon which is it's it's it's

hard to be honest it's probably was the

most difficult part in terms of

professional of my career so it was hard

to left my family in uh in Madera to

follow my dream in Lisbon without your

family with 11 years old

I can see now my kids Cristiano my

oldest

son I don't know if I will be capable to

let him go to I don't know at this age

in this age two years more yeah will be

tough what's the cost what's the

sacrifice of being this good for that

long you know what do people not see

that you're

doing life is is a a box of surprise in

and it's hard you know it's not it's not

easy you know to be in this level and

still push and still

motivate to carry on you know to score

goals to be in a good shape to compete

with the Young Lions they they coming

and when they play against me they want

to show they want to show me that they

are stronger than me and faster than me

you have to prepare very well not in

terms of

physically but mentally too I think it's

very hard but in the same way is a

challenge you know because as you can

see you if you treat good your body you

can maintain so many many years and this

is is the big challenge for me and uh

it's great I feel I feel proud for that

to have this Ag and still compete in a

highest level for me it's it's great and

give me motivation to carry on well a

lot of your discipline comes through

actually in your whoop data and we're

going to talk a little bit about that

when did you first discover whoop I

discovered whoop uh a few years ago and

to be honest it's for me it's a tool

that can help me it's like to have a

doctor in your WS yeah and for me it's I

cannot live without whoop because his

help me a lot not only in terms of phys

physically but

mentally and in a sleep sleep way it's

it's a it's a great tool in my opinion

so I'm I'm really pleased that I use it

it's like in the beginning I Fall In

Love since I start to use it so I feel

good with that well a big thing that

we've we've tried to do at whoop is is

find people who authentically love the

product and then amplify their story and

uh you've been on whoop for 646 days now

turns out you've got 95% compliance so

you literally wear the product non-stop

it seems like and for us like what's

amazing is now we get to show the world

how does Cristiano Ronaldo train what's

it like to be him what is all the

dedication and work ethic that goes into

it so with that in mind I want to talk a

little bit about your data first of all

you have a resting heart rate of 43

beats per minute which you know but

that's in the top one % of men on whoop

and even amongst professional athletes

in it's in the top 3% so that's as you

say top top top that's is good uh your

sleep performance 81% so that's pretty

good on average your strain is 14.9

every single day 14 point

14.9 out of out of 21 so that's high

you're getting 51% of your days are in

the green and then the rest in the

yellow and then a very small percentage

are in the red so even with all this

training your body's still recovering

which is really impressive what are you

doing to recover so

well well I I can say I can be cookie

and say I give you the map you are

willing to do that yeah it's the main

the main point because everyone wants to

be Cristiano

but I give you the map you think you

will do it that it's difficult it's the

discipline the discipline is is the most

difficult thing not only in the sports

but in a life so the whoop Journal which

for people listening to this allows you

to input all sorts of behaviors and

activities and lifestyle decisions you

actually track 43 different things in

the whoop Journal so let's see here from

from a diet standpoint you're tracking

carbohydrates turmeric zinc caffeine

vitamin B

vitamin

C which of those components do you find

helps

you I think it's all

package helps you

to to

maintain a good nutrition in my opinion

it's all component not only these

components but you have a few more that

helps you to be good in my opinion so

small details in the end of the day will

make the big difference in my opinion so

so as you say and I will keep repeat the

consistence is the most difficult thing

just doing it every day yes every day do

you ever wake up and you say I don't

want to do it today I fight against my

mind yes sometimes it it's happen we are

we are all human beings we are we are

not happy every day we are you know not

in a good mood every day it's normal

it's part of it's part of us what do you

do to overcome

that I fight against the that you know

it's it's the big challenge it's when

you're not willing to do something but

you have to do it this is is the main

point this is why I

say our mind it's it's a box of

surprises and you have to challenge

yourself to be

consistent I repeat sometimes it's hard

it's what many people say um you like to

go to the gym every day of course no

it's not true nobody like to go to the

gym every day but you have to do it

probably yes

because your mental strength is coming

from that from that moment that in a

hard moment you know you should do it so

and I do it because after that maybe in

the beginning you feel hard to start but

after when you finish the gym or cold

lunch or or even the training you will

feel better I think it's it's it's the

big key

there what's up folks if you are

enjoying this podcast or if you care

about health Performance Fitness you may

really enjoy getting a whoop that's

right you can check out whoop at

whoop.com it measures everything around

sleep recovery strain and you can now

sign up for free for 30 days so you'll

literally get the high performance

wearable in the mail for free you get to

try it for 30 days see what whether you

want to be a member and that is just at

whoop.com back to the

guests let's talk about some of your

recovery modality you've got massage

therapy cold showers cold plunge sauna

steam there's 208 days where you've

logged cold showers 35% of the days

you're recording a recovery

modality talk a little bit about these

different

habits for me it's

right

now it's a a normal day in office as you

say sometimes it's it's part of my life

you know it's like some people they

don't brush the tee every day they don't

take a coffee every day so I take C

punch every day because it's part of my

my routine my my journey you know it's

it's and it's it's not a sacrifice for

me to be honest I enjoy to do that

serious I'm not I'm not say that just

surprise the people no no I'm enjoy to

do it this kind of stuff probably for

some persons there a sacrifice is a

nightmare but for me no I really enjoy

to be honest because I felt after that I

feel good what's your routine like uh

which order do you do things we are

animals of routines you know and my

routines

it's 90% of my days they are very

similar you know you want to you want to

know uh since I I wake up let's let's do

it so in the morning I wake up I have my

cold plunge I my have my machines I have

my showers and everything I wake up I go

there first thing I diving in first

thing in the cold first thing yes I

prepare my water to drink because you

know as you know during the night we've

been di hydration it's it's it's it's

very low so I take my water my shower my

cold plune are coming down you know be

nice with my with my family with my kids

I give a hug are coming out to have

lights in my eyes uh morning sunlight

yes two three minutes just to give the

information to my brain that it's it's

early to wake up yes and after that I

take my coffee and when I start

my day a nice conversation uh it's my

routine what I like to do it it's like

in the morning to sit take my coffee

speak with with my kids with my wife and

start the day this is my routine after

of course during the day of thousand

things to do it but this is the basic

points this is the that gets you started

yes and do you have any form of uh

mindfulness meditation breathing

practice I don't do it every day I do it

for example the breed uh I do it in

meditation when I feel a little bit more

stressful especially uh the day of the

game game yeah when you do uh meditation

before a game do you visualize the game

at all visualize moments in the game yes

yes sometimes I do to visualize a few

points that can happen in a game I like

to do it and sometimes it's my

subconscious that do it by himself yeah

so but it's nice you visualize a few

things not even during the game but

during the period that you go to the

stadium to warm up you know before the

game during the game and it's fun it's

fun to be honest and I like to do it

it's amazing how they can come true what

you see can come true right many things

is is uh even even sometimes I speak

with my my friends and I tell

them I said listen today in the game

they're going to we going to have a

penalty I felt the day of the game that

they're going to give a penalty and

something happened will happen in the

game I felt so I go more prepared

because if you visualized before you

will be more

prepared uh for that moment so it's it's

fun I notice when you do a free kick or

a penalty there's like a moment right

before you kick the ball right or you go

like breathing because make you calm

when I do that make me me my art rates

comes down coming down is that something

you

practiced yeah you have to practice but

but the routine of it everything routine

because even in the training I do it I

don't do it only in a game I do it even

in a training so because it's the habits

when you do so many things one thing you

become a habit so this is what I try to

do with every time well it's it's really

exciting to get to know you more

Cristiano and talk about all of this uh

tell me why whoop why this

partnership why because I

think as I told you before for me is a

fantastic tool help me a lot to be a

better man better person better

athlete and um you can see what you do

during the day during the night so it's

a fantastic

tool and of course that I know through

that you the company they're going very

well and um the perspective for the

future is it seems very bright so this

is good and I really love the product so

it's easy match up for me and to meet

people like you uh good people I know

even better that my decisions was

perfect so I'm really glad for that and

congratulation for invent

this tool because helps so many people

and one of these people it's me

so thank you very much I'll just say

like for me and everyone who you know

Works day in and day out to build this

company and it's it's many hard

hours these moments and getting to work

with people like you make it very

fulfilling so thank you Cristiano and

thanks for coming on the W podcast thank

you very much all right much if you

enjoyed this episode of the wood podcast

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accessories and that's a wrap thank you

all for listening we'll catch you next

week on The W podcast and as always stay

healthy and stay in the green