Achieving Awesome

A lot has happened since our last episode!  Rachel competed with great success in the CrossFit Age Group semi finals and Hannah crushed her 50K trail race finishing in 1st place.  In this episode we each reflect on the 10 most significant lessons/takeaways from our respective epic challenges.  From the power of the mind to how you approach failure, we cover the highs and lows of earning these accomplishments and how we can use these lessons to make us better humans. Happy listening!

Congratulations Rachel for qualifying for the Crossfit Age Group Semi Finals!!  In this episode we reflect on the different training paths we have pursued this year and how dialing back intensity could well be the key to Rachel's recent success in the realm of competitive fitness.  We compare notes on how our bodies felt during Quarter finals and there is quite the difference!  But what to do next?  Over the next 2 weeks Hannah will run her first trail 50K and Rachel will compete at the next level in the sport of Crossfit but then what is in store for us after these challenges are complete? Happy listening!

Have you ever questioned where your confidence comes from?  What is it that enables some people to take on crazy wild challenges even though they know it's going to hurt?  In this episode Rachel takes the reins and quizzes Hannah about her mindset and training as she gets closer to her 50K trail race.  We also talk about our approach to coaching and whether we sit in the tough love camp or the participation award camp and how different styles of coaching and different types of athlete require and respond to different approaches. Happy listening!

When you think about it, coaches have a great responsibility.  A great coach can make a monumental difference in someone's life but a bad coach can cause both physical and mental damage.  What is your experience with different coaches?  How do you rate the coaches that you have in your life?  If you are a coach what do you consider to be your strengths but also the areas that you need to work on?  We talk about our experiences of being coached and also what it is like to wear the coaches hat.  We would love to hear in the comments what your experiences of coaching or being coached! Happy listening!

Ever found yourself feeling like you are missing out because someone else is doing something you feel like you should be doing to?  Or maybe you have to take some time out due to injury or trying to focus your energy and efforts elsewhere but it kinda sucks to miss out?  Whatever the reason you may be feeling like you are missing out it can be hard to stick to your plan and not get lured in to do more.  We talk about our own experiences of FOMO when it comes to training as well as chatting about and our thoughts and feelings around this year's Crossfit Open and if/why it is important it is for us to compare ourselves to the rest of the world. Happy listening!

Finally we get Season 4 underway after multiple technology fails thwarted the release of Episode 1 (see IG post for pitiful explanation).  We are so excited to be back with a new season and in this episode we talk about why it is important to do hard things and what you can take away from pushing yourself into dark places and extreme situations.  With the Crossfit Open coming up we talk about how to get into the mindset of getting that one more rep even when your body is screaming at you.  Is it worth it to go into the pain cave to avoid the disappointment of having someone beat you by one rep?

We went out partying and then calculated the caloric cost!!!  It was high but lots of fun was had and this is not something we do every weekend so we are not stressed about it but we started to think about how often "we" lie to ourselves about our lifestyle choices. Wondering why you are not making progress?  Perhaps it is the small snacks that you don't track that add up, or the weekend choices that wipe out the hard work you put in Monday to Thursday.  Wonder why you are not getting fitter, faster and stronger?  Maybe that 8 out of 10 effort you claim at the gym is actually more like a 6. Is there a disconnect between who you want to be and how you choose to live your life?  Why is it hard to own who you are right now? And how often does your ego override honesty? Happy listening!

Well hey!  Remember us?? Just kidding, we didn't disappear just got a little off schedule thanks to life and being pulled in many different directions.  The best laid plans and all that... In this episode we go over lessons learned from our online team competition experience and how to manage your best athletic performance between work meetings.  We dare to explore the possibility of being ok with maintenance rather than constantly striving to be thinner, thicker, faster, stronger etc.  And we talk about body composition changes as it relates to different athletic goals.  Rachel checks in on Hannah's thigh gap (where did that come from?) and we talk about having the conversation with someone when you notice body composition changes, is it ok to ask if they are ok? Happy listening

Age does not have to be a barrier to entry!  What an epic experience it was to be a part of the Old Dirty Masters Competition.  Believe it or not we were among the youngest athletes on the competition floor and we still walked away insanely inspired by the skills, strength, capacity and tenacity of the other teams.  From 70+ year old women crushing pull ups and olympic lifting (in spite of having a hip replacement and a stroke between them) to a 50+ year old male repping the most beautiful butterfly pull ups and of course the sheer number of "old" athletes flying above the bar doing bar muscle ups.  When we signed up for this there was some work to do but with focus and determination, we were able to cruise to a victory and check the box on some personal goals. Happy listening! 

Phew it's been a minute and we apologize for leaving you in the lurch but it will all be worth it (we promise).  September has been a whirlwind of a month with all sorts of incredible experiences that we can't wait to share with you. This episode kicks off Season 3 where we will be expanding our horizons to talk more about training, mindset, health & wellness and nutrition as well as our previous primary focus, body image.  We will be sharing all about our experiences as masters athletes, our struggles and triumphs in and out of the gym with the goal of helping you to achieve everything you have set your heart on accomplishing. We recorded this episode right before throwing down in a masters Crossfit competition so tune in to find out how prepared we felt, the new skills we had to master to complete the workouts and whether or not a new puppy helps with athletic performance ;) Happy listening!

Ever heard of body preoccupation, body checking or even muscle dysmorphia?  In this episode we consider an alarmingly long list of body image issues and discover that we relate to almost all of them.  We try to bring a rational approach to how to deal with the feelings we have towards these issues and highlight the difference between a "normal" response and when it is time to seek a qualified therapist.  Side note - Barbie has a lot to answer for!! Happy listening!

Oh how we love to train but when is it too much?  In this episode we challenge you to consider if your training is actually moving you towards your goals or unintentionally breaking your body down.  We identify the difference between exercising and training and the importance of being fueled correctly to support your energy output while maintaining optimal health.  If you are a frequent gym goer, ask yourself how it would make you feel if you arrived at the gym one day and it was closed? Happy listening!

After thinking long and hard about our last episode we felt it was important to follow up with some ideas about how to break through those times when you don't feel great about being you.  We also discuss the injuries we are currently dealing with and how that feeds into our feelings surrounding body image and self worth. Happy listening!

Oh hey!  It's been a minute. Travel and adventures got in the way of recording but we feel like that's a pretty good excuse to take a break.  In this episode we catch up on what we have been up to.  Rachel admits to falling in a crevasse and liking her Llamas on the chonky side and Hannah confesses to experiencing a phase of feeling a little insecure around body image.  But did she wear the damn shorts anyway? Happy listening.

How does it makes you feel when someone pays you a compliment?  How do you feel about complimenting others?  Is there a right way or a wrong way to do it?  Should we even compliment others on their body at all?  So many questions to unpack.  In this episode we talk about how to receive a compliment even when you feel awkward about it, how to tackle comments about your body that are unsolicited and what is and is not appropriate when it comes to paying a compliment.  Happy listening!

How much pride do you take in your appearance?  How do you want others to see you?  How much do you care about what others think about your look?  What factors determine how you present yourself to the world?  Is there a certain outfit that makes you feel powerful? So many questions (and not quite enough time to answer them all).  In this episode we contemplate our image and personal styles and how certain looks make us feel powerful or vulnerable, strong or silly.  It turns out that personal style is a complex and intricate topic one which we only just scratch the surface of so there may be another episode on this topic in the future! Happy listening!

Are your expectations of what your body can do and what you want it to look like in line with what you are putting into it?  Are you expecting your body to perform like a Ferrari while fueling it like a moped? In this episode we talk about management of expectations when in a caloric deficit, the importance and significance of putting quality foods into your system and we attempt to pronounce some of the outrageous chemicals that are legal additives to foods in the USA that are banned elsewhere in the world.  Ever wonder why that bread you are eating seems so soft and pillowy?...Maybe because it shares the same chemicals that can be found in yoga mats!!! Happy listening!

In our last episode we talked about the adventure we were about to embark on - climbing Mount Whitney in extreme winter conditions.  Well we are please to report that we survived and despite battling altitude sickness, sunburn, trekking across avalanche flows, falling in a tree (you will have to listen to find out about that one) and experiencing altitude induced angioedema of the lips, we had an incredible adventure and a true once in a lifetime experience.  In this episode we share our experience and attempt to give you a top 10 list of moments/lessons/takeaways.  We hope you enjoy reliving the adventure with us! Happy listening!

Yes it may come as a shock to some of our younger listeners but it is entirely possible to keep on getting better even when you reach middle age!!  In the first of a 2 part mini series we talk about how we both surprised ourselves by making it to the quarter finals after the Crossfit Open, continuing to PR our lifts and how on the release date of this episode we will be on our way to climb Mount Whitney in sub zero, wintery conditions.  We discuss how all of the awesome physical accomplishments we have already achieved or are about to attempt have everything to do with what our bodies can do and little to nothing to do with what they look like. Happy listening!

It is estimated that 28 million Americans will experience an eating disorder during the course of their lifetime!  But what is the difference between an eating disorder and disordered eating?  Does one lead to the other?  What do eating disorders and the people who suffer from them look like?  With numbers so high, it is likely that you know people who are going through this but are you aware of what they are experiencing or is your "normal" looking friend actually dealing some with hidden issues?  We talk about our personal experiences and relationships with food and eating and share some resources if you wish to learn more. Thanks for listening!

If you haven't watched Brittany Runs A Marathon then do so!  We base this episode around the narrative of this movie - taking responsibility for your health, fitness, wellness and lifestyle choices in order to be able to achieve awesome things.  As we run through the movie plot we reference similarities in our own lives and pivotal moments where we have made the choice to "put on the shoes and start with one block" (you will have to listen to get that one!). Happy listening!

Oh calories...we have counted you, tried to burn a lot of you, obsessed over you and then macros came along, so we started counting them instead!  But which is more important?  Are all calories equal?  Do we burn them in the same way as our friends?  What is the best way to burn them?  Heck what even is a calorie?? So many questions and while we don't profess to have all the answers we at least try to talk about some of the most common conundrums when it comes to calories and have a couple of suggestions on how to burn them the FUN way. Happy listening!

Try as we might, we are not immune to fears surrounding aging!  Many of those involve the inevitable aesthetic challenges that come with time in the sun, decades of gravity and hormones but we also talk about fears surrounding decline of health or ability to use our bodies in the way that we want to.  We eventually determine that broccoli is the solution (no matter what the question). Happy New Year and happy listening!

We couldn't possibly let the last episode of the year go by without talking about those "New Year New You" transformation plans!!  Much to Hannah's delight, Rachel admits to reassessing the "I want to see my abs" goal in favor of a performance related goal and Hannah determines that for once she really isn't unhappy with where she is at and the goal is more fine tuning than complete transformation.   Here's to a fabulous New Year, lots more fun episodes and plenty of goal crushing!! Happy listening and thanks for tuning in this year, we appreciate all of our listeners. 

After a brief hiatus due to family emergency travel and the flu we are back!  We had to change track at the last minute so we straight up free-styled this one and ended up having a great conversation about real connection with your partner and the role community plays in physical and mental health and well being.  Will Hannah successfully learn how to skate?  Should Rachel take up birding? We also get to chat about Hannah becoming a Board Certified Health & Wellness Coach on the same day as getting her USA passport.  It's funny how both of those processes took 5 years and the universe conspired that both goals would be complete on the very same day. Happy listening!

We have all been there and made grand plans to keep up with our regular fitness routine while traveling.  Then time zones, busy schedules, gym access and a myriad of other obstacles make it seemingly impossible to get even close to those goals we confidently set!  In this episode Rachel admits to setting unrealistic goals for a recent business trip to DC and we attempt to reframe her "failure" and make some action steps for the next trip. If you have every struggled with maintaining some kind of routine while you are away from home, tune in for some tips on how to stay on track and motivated to keep doing the stuff that you know makes you feel great! Happy listening!

Annnnddd we are back!!  Thanks for your patience while we took a little unscheduled time out to catch up on life.  From here on we will be back to our regular schedule of 2 episodes per month. We kick off Season 2 Episode 1 with a recap of life since we last recorded.  Then we jump into a conversation around those moments in life where you suddenly get a rude awakening and realize things about yourself you had previously been blissfully unaware of.  Such as the reason you have not been scouted to be the next top supermodel is not actually because you were not in the right place at the right time but because you simply aren't a long legged beauty.  Or maybe you might never get selected to appear on the wall of the glamor shots store in the mall because being a bespectacled nerd is not the in look. Thanks for listening and we hope you enjoy!

Shout out to the Morning Chalk Up for doing a series of articles featuring their female contributors about their experiences surrounding body image (Fighting the Stories in Our Heads: A Series on Body Image).  We review each awesome write up and talk about how our own experiences relate. If you have ever felt too big, too small, not strong enough or even thought about comparing yourself to others then give this a listen.  A common theme emerges that at some point we have all experienced some issues with our own body image and in many cases this has been initiated or at least exacerbated by others in our environment.  We are all a work in progress! Happy listening!

We snuck this one in between meetings so it is a little shorter than usual but a good one none the less!  We jump into a topic that we both have experience with but from opposite sides of the spectrum - what happens when you and your partner have goals that don't align?  From extreme discipline to emotional eating both Hannah and Rachel make reference to their experiences of navigating the pandemic with partners who tackle stress and emotions in a very different way.  We talk about the lessons learned and the importance of having a growth mindset.

10 Episodes ago Rachel was the subject of the destination postcard and in this episode we change roles and Rachel guides Hannah through the same exercise.  What does Hannah's future look like?...Well you will have to tune in to find out but needless to say Rachel does a great job and we learn that if nothing else, a porch will be a feature! We also revisit our last conversation and discuss how we both immediately felt silly for feeling the need to "look a certain way" when we go to the Crossfit Games. Thanks for listening!

We didn't have a plan so we went with the flow to see what would come up!  Turns out we are both going through a period of change and we both feel the same "pressure" to look good when we attend the Crossfit Games in August.  Reflecting on previous podcasts about the destination postcard, sphere of control, values and identity we quickly realize that looking good actually means we want to feel healthy, happy and confident!  This episode will definitely have a follow up as we process the changes we are going through and try approach life as our true authentic selves with kindness and self compassion (and treats because June is birthday month!!) Happy listening!

If you only ever listen to one episode of our show, choose this one!  Back in Episode 26 we interviewed Rebecca Shingledecker, Crossfit Games Adaptive Athlete and true inspiration.  After experiencing multiple traumatic brain injuries, Rebecca's grit and determination got her to the Crossfit Games in 2021.  When we last spoke she was preparing to compete at the Wheel Wod Games in November 2021.  But life had other ideas.  As Rebecca herself describes it she felt like a "crap magnet".  It started with a shoulder injury, then tragically her beloved husband passed and then she found herself in surgery again but this time for a severely herniated disk. While she may have every reason to give up or feel angry about what she has had to deal with, Rebecca has instead chosen to be grateful for every moment she had with her husband, to approach her return from injury with the same positive mental attitude and to share her experiences of dealing with grief through her website www.prolemonademaker.com This lady is one of life's true inspirations and her before and after story is a testament to her incredible strength emotionally, physically and mentally. Thank you for listening!

Are you motivated by the destination or the journey?  Either way there is a good chance that at some point you run out of steam and start to question why you bother getting up every day to train.  In this episode we discuss our different approaches to training and how we have pushed through the times of 'slump' to find the motivation again on the other side.  If you can relate to that sudden disconnect from a regular training routine then tune in to find out how we have navigated the times when motivation has waned and what has got us inspired again. Happy listening!

Are you even aware of the rules that you live by?  Maybe you tell yourself you can't eat after 7pm (looking at you Hannah) or you are not allowed to buy cheese (oh hello Rachel).  In this episode we investigate the rules that we have lived by and decipher which ones no longer serve us and why and which rules still serve us well and have morphed into permissions.  So grab a pen and paper and play along with us to discover those rules that exist in your life.  Ask yourself 'how's that working out for you?'. Thanks for listening!

We finally got ourselves a male guest and what an awesome conversation we had.  On this episode we chat with Andre, a plastic surgeon based in Ontario and long time friend of Rachel's.  We discuss the world of plastic surgery, steps taken by surgeons to identify potential body dysmorphia prior to surgery and what it takes to maintain the results.  We also discuss the difference in ageing process between men and women and how society perceives and accepts things like gray hair and hair loss.  And if you haven't heard us say it before, we round out our chat with confirmation from Andre that lifting weights is essential to good health as we age (and no you won't suddenly get bulky!!). Thanks for listening!

After reviewing diet trends and body shapes over the last century, we decided to take a look at workout clothing trends so we got back to our Google research.  From wool bloomers and sailor collars to leg warmers we got it covered.  We also shed light on how to test for squat proof leggings and allude to our experiences of wearing inappropriate colors during heavy lifting and double unders (you will understand when you listen!!). Thanks for tuning in!

A much needed conversation sprinkled with some pretty awesome breakthroughs regarding tracking metrics and how that affects your life.  We discuss the effect the number on the scale has on an emotional level and how our current obsession with tracking bio metrics has lead so many of us to forget to pay attention to the fundamental practice of checking in with how you actually feel. Why does a number matter anyway?  And how do you begin to change your mindset from needing to know every number associated with body composition, sleep, performance etc. Happy listening!

We made it to Episode 30 which is allegedly the average number of episodes a podcast lasts for.  This technically means that after this episode we will have surpassed average and can start to bring you some epic content!! ;) But seriously thanks for listening so far and we are excited to continue the conversation way beyond 30 episodes. In this episode we chat about our scars, where they came from and the stories they tell.  We didn't plan to get into graphic detail but somehow we found our way there so trigger alert be prepared for some chat that is not for the faint hearted!!  Also should out to all those learning to box jump as we pay homage to all the shins that have been bitten by boxes! Happy listening!

Well that was an unexpected break!  Between work, travel, holiday stuff and now Covid we have been a little distracted but thank you for being patient and we really appreciate all of the requests for more podcasts!  We are back!!  We decided to change up the schedule just a little and will now be releasing 2 episodes per month on the 15th and the 30th so put that in your calendars! Episode 29 is packed with our thoughts on goal setting and what it takes to achieve those goals and a check in on that mythical willpower that we all hope shows up on January 1st.  We talk about the difference between outcome and behavior goals and what we are both prioritizing for 2022. Thanks for listening and we are excited to be back!

We are back!  After a mini break we regroup to catch up on life and check in with all things health, wellness and fitness.  We take a deep dive into Hannah's experimental weight cut, the expected side effects and some that took her by surprise.  After 4 Weeks, 4 pounds of fat loss with no loss of lean mass and a final percentage body fat of 11.6%, Hannah comes to the ultimate realization that finally after so many years of being overly focused on aesthetic goals, she really values performance over aesthetics!  We then play around with creating a Destination Postcard for Rachel to help clarify her fitness goals for the future with some interesting results! Happy listening!

We may be camping but that doesn't stop us from recording the podcast!  Coming at you live from the tent, we talk about weight cuts and the different experiences we are having between the healthy slow approach cut that Rachel is on and the physique show cut that Hannah is half way through.  We highlight the importance of having a plan to get into and out of any kind of extreme cut and how willing we are to make the kinds of 'trade off' necessary to live at lower body fat percentages.  Sprinkle in some references to genetics and epigenetic factors and voila you have episode 27.  Happy listening!

When we started this podcast we hoped that in time we might just attract some truly inspirational guests ready and willing to share their personal journey's with body image and related topics.  So you can imagine we were beyond excited when none other than a Crossfit Games adaptive athlete slid into our DM's to see if we would be interested to chat.  You better believe we jumped on that and with great enthusiasm welcomed Rebecca Shingledecker to the show.  A star in the women's neuromuscular division at the 2021 Crossfit Games, Rebecca shares with us her story of the chain of events that lead to her becoming an adaptive athlete, how she felt about being accepted as a Games athlete and her plans for future athletic domination in the Wheel Wod Games!  More details can be found at http://wheelwod.com/wheelwod-games-2021/.  This lady is an unstoppable force and a genuine inspiration.   Happy listening, get ready to ditch all your go to excuses and be sure to follow Rebecca on IG @lemonademaker76

We had some fun with this one and decided to each make a top 10 list of things we love about lifting weights.  If you are an avid listener of the show then you will know that we preach about loving what your body can do rather than focusing on aesthetics so we decided to celebrate our love for all things heavy.  If this doesn't inspire you to pick up some heavy s&%t then we don't know what will :).  We also introduce you to the research project we will be conducting over the next 6 weeks as Hannah attempts to become bikini show ready and Rachel takes on the responsibility of being the posing coach.  Stay tuned to the @before_after_podcast Instagram story for regular updates. Thanks for listening!

After a busy month of work and back to back weekends of birthday celebrations, we reflect on how we get back on track and avoid getting sucked into a season of letting it all go.  Whether it is the cooler weather that brings it with it the opportunity to cover up more in comfy clothing or knowing that January 1st where we can all reset again (yay) is just around the corner, this certainly is the time of year where motivation to stick with healthy habits and maintain the hard work seems to wain.  We also take a dive into the art of trusting the process and what happens when you appreciate the journey rather than being fixated on the destination. Thanks for listening!

What is not to love about Old Lady Gains!!  In this episode we chat with Kim Munoz founder of clothing brand Old Lady Gains.  We ask her all about how she got started, the brains behind her epic slogans such as "Kinda Vintage, Kinda Savage", "Older Smarter, Jacked and Hotter" and "Lift More Age Less". We talk about her own athletic journey and discover of Crossfit, about building a brand and the awesome masters athletes she admires.  With a mantra of 'figure it the F out' and a belief that immobility is a choice, Kim is a firm favorite of ours and we absolutely love her shirts! Check out www.oldladygains.com and follow her on IG @oldladygains.  As a special offer for our listeners you can apply the code BEFOREAFTER15 at checkout for 15% off your order.   Happy shopping and happy listening!

Ever wondered why you just can't seem to stick to a diet or follow an exercise program for more than a couple of weeks?  Do you find yourself stuck in a pattern of saying you will do x or y only to rarely or never follow through with getting it done?  Panic not!  This episode takes a deep dive into how to improve your say/do ratio.  We take a look at the disconnect that often exists between external wishes and internal values and explore the importance of understanding what it is that you truly value.  We also discuss the importance of reviewing whether you are ready, willing AND able to commit to something before you say you will do it.  Lot's of great insight in this one.  Happy listening!

We all know how important a good night's sleep is in terms of how we feel the next day.  Waking up like a bear with a sore head is no fun for anyone but lack of sleep has ramifications beyond mood.  Sleep is essential for recovery and repair and critical part of achieving optimal performance be it athletic or being able to feel alert and firing on all cylinders at the office.  It is also a lifestyle factor to monitor if you are looking at body recomposition, particularly fat loss.  In this episode we talk about the various tracking devices we have worn and used, the data that we have found useful and what it costs to access this information.  Thanks for listening!

We veer away a little from our usual theme of body size and shape and take a look at various methods of body modification.  From tattoos to tongue splitting, sub dermal implants to the bagel head trend and silicone abs, we ponder the why behind certain trends and discuss our own tattoo stories (sorry mom!).  How far would you take body modification and at what point does personal art become a medical ethics issue? We hope you enjoy this one, please like, share and give us a rating!  If you have any topic suggestions or requests or would like to be a guest on the show then DM us and we will be in touch.  Happy listening!

Thank you for your patience while we took a little vacation!  In this episode we catch up on our vacation experiences which are about as opposite as they get.  While Hannah spent 7 days eating and drinking in the bustling city of New Orleans Louisiana, Rachel back packed in Desolation Wilderness near South Lake Tahoe.  One of us consumed an abundance of calorically dense foods while the other burned an abundance of calories, it doesn't take a rocket scientist to figure out who did what!  The point of this catch up episode is to bring you some insight into our relationship with food and drink when we are outside of our comfort zones and don't have complete control over the energy in vs energy out scenario. Happy listening and feel free to share, comment and DM us!

We had the absolute pleasure of speaking with Jordyn Sloan a former competitive gymnast born with no toes.  This amazing young lady has amniotic band syndrome meaning her feet are about the size of her hands yet this has never stopped her from being a competitive athlete.  Jordyn speaks openly about her training and experience with different coaches as she learned how to use alternative muscles in her body to compensate for her lack of toes.  She also talks about the prevalence of eating disorders in the sport of gymnastics and how she developed anorexia after retiring from competition.  Jordyn is a true inspiration! Happy listening.

Frustrated by lack of progress or questioning what it really takes to achieve your goals if you embark on a weight loss/body recomposition journey?  This is your episode!  We take a look at our individual experiences and how we both have taken a different approach but in the end pretty much arrived in the same place.  Hannah reveals the discipline it took to drop from 23% to 11.5% body fat in just 3 months and how she feels about being that lean in relation to overall health while Rachel discusses how macro counting and steady body recomposition has given her a whole new respect and appreciation for her body (never say never to wearing that bikini!).  We also take a look at the importance of tuning into feelings and the difference between self compassion and sabotage.  Trust the process, tune in and enjoy. Happy listening!