The MVMNT With Steph and Trev

Welcome back to another episode of The MVMNT Podcast! In this episode we brought on the one and only Heather English! If you know our story, you know that Heather is not only one of our online coaches for Vigor MVMNT, but she's THE face of Vigor MVMNT LA! She has made an INSANE amount of changes in her life the past few years, and has developed a clear vision of the direction she wants her life to go! She has been absolutely crushing the online fitness space! If you knew Heather a couple years ago, then you know she is a completely different person now! She's focused on her goals, committed to being her best, and committed to helping as many people reach their own potential as possible! Listen in and learn about this badass woman chasing her dreams and crushing her goals one day at a time! You can find Heather on all of these platforms: IG: @henglish4 TikTok: @english500 Hit the link below and apply to be apart of her FREE Facebook group where you'll get daily tips on fitness, mindset, and nutrition! https://stan.store/henglish

We're back! In this episode, we talk about the value of taking action. Look, we've all been in a place where we let our mind wonder too long and let it stop us from taking action for whatever reason. We get scared, we procrastinate, or maybe we're just straight up lazy / not committed. It's human nature to think of all the "bad" things that could happen and everything that could possibly go wrong. We're wired to survive, so when something seems threatening to any extent, our first instinct is to stop and think about what we're about to do. We're not saying you should completely disregard those impulses and ignore your fears. What we are saying is that if you have an idea that you're passionate about or if you have something you really want to do but you're hesitant for whatever reason - you're not going to find out if it will succeed until you go for it! Goals and ambitions should be scary. You should dream so big that other people think you're crazy. That's part of doing great things. If you're scared that just means that you're thinking about doing something BIG. Nothing great has ever happened without fear. Don't ignore that fear - embrace it. Having a dream and a plan is great, but if you never take action then those things are just thoughts. We hope y'all enjoy this episode! Love y'all and we'll catch ya next time!

It's been a minute, but we're back! As everyone who's a member at the gym knows, we lost Coach Addy to Colorado. She's moving to continue her life adventure, and while we're sad that she's leaving, we are SO incredibly proud of her for not only doing something that she's wanted to do for herself, but for stepping out of her comfort zone once again and doing something scary! Addy - we are so grateful for the friendship we've all built over the past 4-5 years. You're selflessness in helping with whatever we need at the gym has been invaluable and has not gone unnoticed! We cannot express our gratitude for you and your help in making our dream of Vigor become a reality! Go give Addy a follow on IG and TikTok and be apart of her journey! IG & TT handles: @adelaide215 Tune in next week to hear Steph and Trev talk about the importance of taking action and not wasting time over thinking!

Welcome back! Comin in hot with a full length episode! In this episode we talk about our current top 5 qualities (in our opinions) of high achievers. We are far from where we want to be, and we aren't saying we know best. We also understand that we change as we grow, so who's to say these won't change in the next 5 years?! What are your top 5 qualities? Do you even know the answer? It's important to know who you want to be so you have something to work towards! Make a list and compare yours to ours! Love y'all and catch ya next time!

Howdy! There's been a lot going on the last few weeks, but we're back! The first 20 minutes is our typical rant section talking about money / power hungry elites and our thoughts on this year's NFL Pro Bowl. In the second half of the episode we talk about what keeps us moving forward, which is our mission: To encourage and empower others through health and fitness to live their best and healthiest life. Life for everyone is hard to some extent. Everyone has their own struggles going on and road blocks they're trying to go through. We give our thoughts on the importance of doing hard things, and how we keep striving to get better every day. Without a why, your chances of progress are slim to none. Figure out why you do what you do, and keep that at the forefront of your mind every single day. What's your mission?

Welcome back! It's true. CrossFit is a word. That's it. Before that word was invented, a thruster was just a squat to press. A clean was a clean. A burpee was a burpee. A muscle up was a muscle up. Now, because a word was invented, all those MVMNTs are shoved into the umbrella of "CrossFit" and it shouldn't be that way! If you're a die-hard CrossFitter listening to this episode then try to open your mind and hear our hearts. We get a little firey because we are so passionate about health and fitness, but know we're coming from a good place! We love the sport of CrossFit. We still compete in it and have an absolute BLAST! However, is it REALLY for everyone? Do you really think everyone should be doing handstand push-ups? Do you think everyone should do barbell snatches? Is there added benefits to a handstand push-up that you can't get with an overhead press? The answer to all of those questions (in our opinions) is absolutely not. Those are all cool and fun to do, but they are 100% not necessary for fitness and in this episode we talk about our stance on CrossFit from all angles. Again, try to put your biases aside. If you're an anti CrossFitter then this episode is for you too because we also talk about why we love the sport and why people who have never done it have no business bashing it! Our bottom line - it doesn't matter what style of fitness you do. The most important aspects of training you should be working on no matter what kind of workouts you do are: Lift weights, do cardio, do mobility, and make sure you're doing those things with proper technique. If you're hitting all of those major points then forget what anyone else has to say! Listen in to this fun episode and let us know what y'all think!

Do you get anxiety about your nutrition when traveling? Or maybe you don't get anxiety about it, but you would like to be more disciplined / consistent with your food when traveling or on vacation. We got you! We're HUGE foodies at heart, but we also pay attention to the food / drinks we put in our bodies when traveling because we want to make sure we are eating / drinking to support our goal MOST of the time. It doesn't have to be super complex. Quick tip: Always prioritize protein, and if you're not very active while traveling then limit your carbs. If you struggle with this, then get your pen and paper out and take notes! If you want more details, or would like to hear us talk about something in particular then drop your questions in the box attached to this episode!

Back with episode 101! Did you know Vigor MVMNT is tackling 75 Hard as a gym? Welp - now you do! You can join us on this journey for FREE no matter where you are! Shoot us a message on Instagram (@vigor_mvmnt) and we'll add you to our Facebook group! We have a good sized group of about 20ish badasses taking this program on together and we'd love to have you join us no matter if you're a member here or not! We actually even have some awesome folks who are members at other local gyms doing this with us! No judgement - we just want to help serve you however we can! In this episode we give our reasons of doing 75 Hard and some tips that have helped us complete the program multiple times! Listen in and take some notes! We're confident you will get at least one helpful tip! Catch y'all next week!

Yes.... We still have a podcast! XD It's been a minute! We haven't dropped an episode for a few months, and we are sorry for putting it off for so long! We actually started another episode on a completely different topic, then decided to re-record it and go another route. We WILL drop that episode in the future, but we'll wait a while for that particular episode. Anyway, we are back to our normal, weekly schedule of bringing you at least one new episode per week! First and foremost - THANK YOU! Thank all of you who have supported and continue to support what we are doing! We say it in the beginning of every episode, but we are truly on a mission to create a MVMNT of like minded people who want the best for themselves AND for others! We are slowly, but surely growing our audience and it's all because of YOU! Because you take the time out of your busy lives to listen to our message, and share it with others. Without all of you supporting us, we would be nothing. So, from the bottom of our hearts - THANK YOU! We really wanted to bring y'all an exceptionally great episode for number 100. We had so many ideas, and really that was part of the hold up. We were so focused on doing something huge that we kept putting it off because we never felt we had something good enough. Well, we didn't get a interview with someone big like we originally wanted, but we did bring our best on this one! The title tells you exactly what we talk about. Of course there are some laughs in there, as always, but we hope our message in this episode is clear and overall helps you to just keep going. No matter what it is you're chasing - keep chipping away one day at a time. You are strong. You are capable. You are WORTH IT! Love y'all, and we'll catch ya next week!

Got into a great conversation on this episode! Starting out with an incomprehensible new business that opened in Russia.. you'll never guess what it is, so just get ready to be blown away and slightly concerned. Going into a "yes or no" segment where Trev throws out a word and Steph says "yes" or "no" to it. Just listen and you'll understand what I'm talking about. After that we get into the main topic. Last week Steph read a quote and Trev gave his opinion on the quote. This week we flipped the script. "If you can't handle stress, you won't manage success." We get into a great conversation on the quote and talk about what that means to us personally. Next episode is 100! We can't express our gratitude enough for all the support y'all have shown us over the past two years with the podcast! We are slowly gaining new listeners here and there and that's all because y'all have taken the time out of your day to share the episodes and talk about it with your friends and family! We're nowhere where we want to be and we have a lot of learning to do, but we've had fun with this podcast and that's what it's all about for us! Having fun and providing value (even if we don't know what we're doing still XD) Love y'all and we'll catch ya on episode 100!

TWO MORE EPISODES until we hit 100! Welcome back to another duo episode! We had a lot of fun in this one, starting with our top 5 candy picks, a game of ask 20 questions to figure out what "Trever is thinking," then we get into the mindset piece where Steph reads a quote to Trev and Trev gives his reaction to the quote. Listen in for some laughs and a new perspective on how strong minded people receive things differently than weak minded people. Love y'all, and we'll catch ya next time!

We are BACK! It's been a couple weeks since we've done a duo episode, and we're sorry about that! We have had a ton of things going on at Vigor that we are so pumped about and can't wait to reveal more details! We start the episode with a surprise mock draft for all things Fall and our top 5 fast food joints! The main topic for today is the second part of the title. How many times have you said "I just don't have time," or "I can't do that," to somehow justify not doing something? For example, "I can't workout in the morning because I'm not a morning person." Rephrase that. You CAN workout in the morning, but you don't prioritize going to bed on time so that you can wake up earlier. We have to stop blaming outside factors for our own conscious decisions. Just say what it is - "it's not a priority." Progress starts with acknowledging the decisions you make. If you keep blaming other things, or coming up with sh*tty excuses as to why you can't do something, then you're going to stay right where you are.. forever. This episode is a little shorter than what we've been putting out, but we'll be back with a full length episode soon and we have some great topics planned for y'all! Thank you so much for continuing to support the podcast and spreading the word! We're coming up on episode 100 and we would not have gotten this far without the support of all of you! Hope y'all enjoy the episode and we'll catch ya next time!

I head this quote in a recent podcase I was listening to! That quote was "Stop trying to have the story without the struggle!" It really inspired me and I wanted to bring yall a little Monday motivation by breaking down why you need to start embracing your sturggles and realize that they are a HUGE part of YOUR STORY!! A part that other will relate to the most! Hope you enjoy and as always please share this podcast with your friends, family or anyone you think can benefit from it! Have a great day and a great week! You got this! #HDAW #VigorMVMNT #JoinTheMVMNT

Happy Humpday squad! Helpful note: We went in on football talk a lot longer than we planned, so if you want to skip to the meat and potatoes of the main topic, fast forward to the 30 minute mark. How many people do you know live with chronic anxiety? How do they deal with it? Maybe it's you. How do you deal with your anxiety? Binge eating drinking, working out (more), laying in bed all day..? It's normal, especially in today's crazy ass world, to have anxiety from time to time, but all forms of anxiety have one common denominator - worrying about things you don't have full control over. That test you're nervous about, the job you want, your relationship(s).. whatever it may be, you worry about the unknown. You worry about whether or not it's going to work out "in your favor," which is an issue in itself. The world doesn't revolve around you and your wants/needs. Working out is a great way to deal with stress, don't get me wrong, but working out harder or more is NOT the answer. You're already stressed out. Putting more stress on your body is going to do nothing but cause more issues. The sooner you can understand that no particular thing or event is going to make or break you.. the sooner you accept that all you can do is give your best effort and let the cards fall where they may, the sooner you'll be able to beat your anxiety and live a life worth living. We hope y'all enjoy this episode and get some value out of it! If this resonates with you - great! If someone comes to mind when listening, please send it to them and help us continue growing and impacting as many people as possible! We love y'all, and we'll catch ya next time!

Happy Monday! We're a little late in publishing this episode, but nevertheless - here it is! We've talked before about how important your thoughts and words are, and the role those play in your daily execution. If you're going through a difficult or challenging time, be careful of how the things you think and say. They are a HUGE influence in the way you approach things in your life! We move onto key indicators in our life that prove our growth over the years. While we're nowhere near where we want to be personally or as a business, it's still important to acknowledge the growth that you have made since starting whatever journey it is that you're on! Reflection is imperative to growth, so acknowledging how far you have or haven't come, and understanding what things have helped you is something that is going to help you continue growing or even START growing in the first place! Hope y'all enjoy the episode! Since we were late posting this one, get ready for a second episode later this week!

Happy Humpday squad! We have a lot of stuff going on at Vigor the next couple months! We are competing at HOA (CrossFit competition in Springfield, MO) we're hosting our own competition in October (14th and 15th partner competition - get signed up!) we have a 5k charity event for Brace 4 Impact, and we have RuckTember starting TOMORROW September 1st! Listen in for more details! We ended up getting into the main topic of "Living a False Reality" a little later than we anticipated, so there will be a part two to this! Hope y'all enjoy the episode! Tell ya friends, family, and anyone else you think would get value out of the show! Let's keep growing and impacting as many people as possible! Love y'all! Until next time - PEACE!

We're back with another longer duo episode! Getting close to episode 100, and best believe we are planning something amazing for y'all! In this episode we talk about being a college athlete in our day vs in today's landscape, assessing the things you say "yes" to, being the leader you are proud of, and we also answer a question from our guy in Memphis, AD, about dealing with a setback injury. Give it a listen and let us know what y'all think! We love you guys! Catch ya next time!

Happy Monday, team! Back with another solo episode from ya boy, Stephone. I am pumped about this one because it's going to be a great way to start your week off AND it's going to challenge you. I don't ask a lot of questions during these episodes but today, I ask a tough question that I really want you to think about and answer for yourself! Hope you enjoy today's episode! Please like and share this episode if you got any value from it! We love yall and we are so thankful for all the support! Keep goin!

Welcome back! Or, if you're new, welcome to the show! In episode 90 we open with opinions on what we believe to be the real reason behind Kaep's kneeling, then we get into the main topics of the show! When it comes to the framework of your life, we mean the things you surround yourself with on a daily basis that mold you into the person you are. Whether you believe it or not, the things you consume and the people you hang around play such a MASSIVE role in the person you are and the way you handle adversity. If you're a kind, brave, and actually logical person, chances are you are surrounded by people who are also like that. If you are constantly complaining, angry / mean, and let your emotions guide your decisions, you most definitely do NOT have positive influences in your life. Think of the content you consume and the people you hang around as the frame of a house. Everything that holds up the shell of a house. The strong parts that, if you were to take them away, the house would collapse. You are the shell. You are what everyone sees and interacts with, but the people and content you choose to let into your life are what's holding you up. If those people are kind, encouraging, and logical, you will have a badass house! If they are weak minded, mean, and have a victim mentality, your house is gonna be shit and no one's gonna come to your parties. (Silly analogy, I know, but it's relatable). We also get into the power of fear, and how it should be used to help you move forward as opposed to holding you back. Enjoy the episode! Please feel free to share and/or leave us a rating! We love y'all and, until next time, #KeepGoing

Happy Tuesday Fam! We picked this idea up from someone we have followed for a few years now, Rob Dyrdek. You might know him from the show "Rob and Big" or another show he did "Fantasy Factory" or the series he's had on MTV for the past 9 or so years called "Ridiculousness." Rob started as a hometown skateboarder, and has grown into a massively successful entrepreneur. He built multiple million dollar businesses and is just a (seemingly) awesome dude all around. We'll link the podcast of his we got this idea from. When we heard this, we immediately thought that we needed to recreate his episode and put it in our own words for y'all to hear. Get your pen and paper ready! You might want to take some notes! As always, we love and appreciate y'all SO MUCH for the continued support you've shown us along our journey. We hope you can take what we talk about in this episode and apply it to any goals that you have for yourself and your life! Link to Rob Dyrdek's episode: Build with Rob: The 5 Phases of Achieving Success

The beautiful part bout life is that each and every day we wake up, we have so many opportunities to move towards the goals we have and the life we want to live. However, on the flip side, we also never know when our "time" is up. I (Stephone) was inspired by this expression this weekend and I had to do an episode on this concept. I really hope this lights a fire under your ass and gets you moving towards your goals. Understanding that YOU are the only one that can truly make a change. You can hire coaches, get trainers, work with mentors.. etc. BUT.. if you don't do then nothing will get done! I love yall and I am so proud of you! Keep goin!

Happy HUMP DAY! Hope y'all are doing well and crushing your week! We're back with another longer duo podcast! We kick things off with some football talk, which we haven't done in a while, transition over to recent comments on the recession, by definition, that the US is going through, and end the episode with talking about how to attack life changes. We've all gone through some sort of change in our lives. Change has a bad reputation of being big, bad, and scary. Initially, change can be hard. A lot of times it is. It's easy to focus on uncertainty and negatives that come along with change. But what if you flip your perspective? What if, instead of thinking about all the things that could go wrong, you focus on all the things that could go RIGHT? Sure, there could be a big, scary monster waiting to rip your head off. There could also be a bad ass, life changing opportunity that catapults you to the next level! There could be a person waiting for you that never even knew you needed until you met them. All of your wildest dreams could be right around that next corner if you just keep going and have the guts to see what's waiting for you. Or, you could stay where you're at because it's comfortable and "safe." You could pass it up and just keep living the same mediocre life you've been living. Just keep in mind that one day you will wish you would have taken a chance. You will wish that you walked up to that corner to see what was waiting for you on the other side. Would you rather try, give it your all, and know for sure? Or would you rather play it safe, and look back in 20 years wondering "what if?" Change is exactly what you tell yourself it is. You can cower to it in fear, or you can face it head on and make the absolute best of it! Hope y'all enjoy the episode! Catch ya next time!

I'm gonna be 100% honest with y'all, the first half hour of this episode is just updates on the gym, our mentorship groups, and life in general. There is definitely some good content in the convo, but the meat and potatoes of the topic starts around the 35ish minute mark. The main topic of the episode is about the importance of commitment. Having a plan is great. It can help you be prepared for certain things, but if your not committed then a plan is worthless. Give me a person that has no plan and is only 60% committed, but has a plan and I can only help so much before your commitment runs out. Give me someone who is 100% committed and has no plan, I can work with that because I know that you will figure it out no matter what. The bottom line is that you will only go as far as your commitment level will take you. Hope y'all enjoy the episode! Catch ya next time!

Yall, I (Stephone) got off of a live call in my private Facebook group where I do all my virtual coaching and MAAAAN, was I fired up!!! For the call, I brought on one of my one-on-one clients to talk about his experience and to tell a little of his story. This conversations sparked this concept of 500 days! I don't want to go into too much detail because I want you to listed to this episode! Be warned, I BRING THE FIRE!!! Which is perfect for your Monday!! I hope you enjoy today's episode! If you do, all we ask is you share it with your friends and family. Talk about it at work or put it on your social media and tag us! Either way, we appreciate you and the support!! On a MISSION to create a MVMNT of like-minded people that want to WIN and see others WIN!! #HDAW #BuiltDifferent

Second episode released this week! We got fired UP in this episode, so brace yourself! In this episode, we talk about the confusing and terrible "leadership" this country currently has, evolving your thought process, and how people say what they want but act a completely different way. We also have a surprise visit by the one and only Gary.. Trever's dad! You won't hear his voice, but just know that you're in for some laughs! Enjoy the episode!

What does freedom mean to you? Not in the traditional sense, but more in the personal sense. How are you living FREE? When it comes to your thoughts, words and actions. The decisions you make with your life, are driven by this concept of freedom or fear? In today's solo episode, I (Stephone) go through 2 concepts of freedom I believe every person needs to lean into in order to live their best life. Again, this is all talking about personal and mental freedom. I won't go into details here because I really want you to listen. Not just to the words, but to the passion to which I am speaking. This is an area that I am passionate because I believe everyone has so much more potential than they think. But, they feel stuck, they are afraid and they are just settling with the cards they were dealt. Well. after this episode, I hope and pray you have a completely different perspective change. I hope you enjoy and have a GREAT 4th of July! Love yall, and I am so proud of you!

We're BAAAAACK!! It's been a couple weeks since we put out a duo episode, but it's been for a good reason! Things have been hectic (in a mostly great way) so we haven't had the time to get one out, but we're back and brought the energy for this episode! If you want to skip to the meat and potatoes of the Country Club Mindset, skip ahead to 35:07 and give your full attention for the rest of the episode! How much time do you give away to people who are not helping you elevate? You know where you want to be. You know the direction you want to go, but you give people in your life a pass because you love them. We understand. We've been there. But guys, if you want to elevate, you HAVE GOT to be ok with limiting the time you give to those who are not helping you progress! "You're fine the way you are. I don't know why you take this fitness / business thing so seriously. You work too hard. You need to relax and enjoy yourself." These are common things you will hear from these people. It's not that they don't want you to do well, it's that they feel guilty about not leveling up, and the thought of you - someone they love and care about - passing them up makes them feel bad about themselves because they are not willing to put in the same work. Understand that, while they are your close family or friends, that does NOT mean that they get a free pass. It's very simple - are the people you surround yourself with helping you level up or keeping you where you're at? It's a hard reality to face, but it is imperative that you answer this question honestly and take action! Country Club Mindset: To be apart of a Country Club (AKA - Your life) there are fees and high standards. If you can't live up to those standards, move along and see yourself out. This is the mindset we MUST take with our lives if we want to elevate. The people who are not willing to pay the price and live up to those standards will weed themselves out. Hope y'all enjoy the episode and take some nuggest away from it! Catch ya next time!

Have you ever heard the expression "Can't Stop. Wont Stop"? It's a common expression that people say when things like a workout for example, are getting challenging. They want to stop but they wont stop. It makes sense and there is definitely some motivation associated with it. But, yall know me (Stephone) and how I like to challenge things and look at things from a different perspective. This past weekend I was at 1stPhorm's Summer Smash and during one of the days we were doing a #30ForTheKids workout and I heard someone yell "Can't Stop. Won't Stop." At first I was like "Hell yea!!" Then my exhausted mind began to think. Actually we can stop. Literally if we wanted to right now, we can stop and be done. But we are choosing not to stop. We are choosing not to give in and instead we are pushing through! I wanted to elaborate on this concept a little more and that's what today's episode is about. I hope it brings you some value and some inspiration as we head into a new week! Stay focused. Stay locked in and let's crush it this week! Thanks for the support!

Comin' in HOT with another episode! This one is something we've all done, or at least felt the need to do at some point. And that's defending our goals. Justifying why we're chasing something. We choose a healthier entree at dinner.. we tell our friends we aren't going out tonight.. we focus on getting some work done instead of going to a social event.. And what happens? Push back. "Come on man. It's just one night." or "You work too much." Or "You need to loosen up and come have a good time." Here's the thing guys - If people won't support you doing something to better yourself, then they don't really want the best for you. If you have people telling you any of these things, the real matter is that they feel guilty for not doing better for themselves. It may not necessarily be that they want you to be worse, it's more so that they just don't want to be better themselves. They can't stand the thought of getting passed up. When someone pressures you to do something unhealthy or tries to talk you out of chasing a dream, the truth of the matter is that they know they aren't going to put in the same work, so they want to bring you down with them. Crabs in a bucket. They don't want you to level up because then they would feel like they have to level up. They aren't willing to do the work you're willing to do, so instead of doing better themselves, they try to keep you down on their level. People like this are dangerous because they come off as caring. They say things to make you second guess yourself ONLY because they don't want to feel less than. And that's what we HAVE to understand. If you're getting push back - GOOD! It means you're doing something right and people know your potential! They're ok with being mediocre. But YOU AREN'T! Stand your ground. Stop defending yourself. Why do we feel like we need to explain ourselves when we're simply just trying to be better? You don't owe any explanations to anyone. That doesn't mean we're telling you to be an asshole. You can still respond, but there is no need to go into detail and try to defend yourself. If they don't get it, they don't get it. That's ok. Do your thing and expect support from NO ONE. The quicker you understand that, the quicker you'll be able to accomplish whatever it is you've set out to accomplish. Hope y'all get some value out of the episode! Catch ya next time!

Continuing our convo from episode 77. If you haven't listened to that episode yet, go back and give it a listen. Hope y'all enjoy! Catch ya next time!

Know this. When we talk on this podcast it's because we CARE about each and every one of our listeners! We genuinely want to see you WIN! Like our intro states, "We are on a mission to create a MVMNT of like-minded people that want to win and want to see others win." As coaches, mentors and leaders, often times that means we have to speak the truth from a place of love, compassion and empathy. That's what today's episode is all about. I (Stephone) am speaking from the heart. I believe this message is one that you don't hear that often and it's one that is NEEDED for a lot of people. With our culture today the way it is, glorifying sadness and struggle, I feel like more and more people are just giving into this way of living. We are mentally weak. We have no drive and we feel like they only way we can get attention is when things aren't going well. Why is this? Well, in my opinion, people don't want to tell others "good job" because if they do, they will feel bad about the stuff they aren't doing with their life. So, we get ignored when good things happen. We get made fun of when we chase a goal or dream. Which in turn forces a lot of people to life of mediocracy. It's time to stop relying on the opinions and approval of others and start relying on YOU! You have all you need to achieve the goals and dreams you want! Believe it and act on it!

Welcome back to The MVMNT! Think of some things that "stress you out." Politics, unfortunate events like car trouble, relationship problems, money, home repairs.. None of which are fun things to deal with. You claim "this" or "that" stresses you out, failing to realize that those things just happen. They don't cause your stress. Your perspective on them is where the stress comes from. Literally what you tell yourself about things that happen is what decides whether they are good or bad. It seems like we all skate through life picking up as much stress as we can. Flat tire - bad. I'm stressed out. Gas prices sky rocket - bad. I'm stressed out. Some new law gets thrust upon us that we don't agree with - bad. I'm stressed out. Can you do anything RIGHT NOW to fix whatever the hell it is that you're stressed about? Yes? Good. Fix it and stop complaining. No? Good. Move on, stop filling your brain with shit that is just going to make you mad, move on, and stop complaining. Stop blaming other things for the stress in your life and take accountability knowing that you LET IT "stress you out!" Nothing can cause you stress unless you let it! Guys, we have full control over the things we CHOOSE to spend our time on. Whether that's reading about something some "idiot" did or said that pisses you off, or doing something productive with your time instead.. you have a choice. You can CHOOSE to fill your time with stuff that you KNOW is going to get under your skin, or you can let that shit go and do something that is going to make you better. We got fired up in this episode and are excited to bring part two to you! Until then, we hope y'all enjoy this part one episode of our CHT series and get some value out of it!

Are you constantly doubting yourself, yet somehow feel like you're underachieving? You feel like you can do better, but at the same time have zero confidence when it comes to fitness, health, mindset, or really just anything in general.. We've all been there at some point in our lives. It's a weird place to be. We know we can do better, but at the same time feel like there's no way we can be "like that." Whatever "that" is for you... great job with a big income, nice body, big house, fancy car, whatever it is.. guys, we have to understand that belief does not just happen out of the blue. You're not just going to wake up one day with all the confidence in the world, feeling like you can take on whatever comes your way. Confidence comes from consistent ACTION! If you're just sitting there watching the world go by, wishing you could be or have this or that, you will never be or have it! You don't have to start huge.. you just have to START! Little actions every single day that are going to help you move toward your goals. That's how you build confidence. One day at a time, one action at a time. Consistency + time = success. It's that simple. The lack of confidence you have in yourself stems from consistently NOT taking action. You don't believe you can do a specific thing because you have been sitting there just wishing you could have it. Wishing does nothing. Wishing without action is just thinking. If you want to build confidence in yourself, start working towards your goals. Expect hard days. Have a plan. Continue to work towards your goals every day and be patient.

Happy Hump Day! This episode is short and sweet - That's for a reason! It's been a long time since we've given y'all a solo episode with just Trev, and today is the day! Give this short episode and quick listen and try doing the exercise I suggest at the end! Solitude is so under-practiced. I get it, who wants to just sit in silence? Doesn't sound like a great time, but spending time in silence with just you and your thoughts is so vital to self growth. I genuinely hope you guys try this mental exercise after you finish the episode. Talk to yourself. Look under every rock that's in your mind and explore why you feel the way you feel and think the way you think. Hope y'all enjoy! Steph and I will be bringing some fire on a duo episode later this week!

Happy Monday, team! Welcome to another solo episode where our focus is to hit you with some high level motivation to help kick off your week! This episode is one that I was inspired to do from a main thought that I had all last week and that thought is, until I expect more of myself I will never get more. I believe this will relate to a lot of you and if it does I hope in encourages you to take action ASAP!! Enjoy this and as always, if you feel like you got any amount of value from it make sure you share it with a friend or family member! Thanks for all the support!

Welcome to another episode of The MVMNT! Who loves donuts as much as we do? (No one. The answer is no one) We dive right in today! We asked the question on our gym IG a few days ago, "What things fitness, mindset, and nutrition wise do you struggle with?" We got a lot of great responses and answered a lot of them on the story (to see all of them check out our Q&A story highlight on our IG home page @vigormvmnt) but we didn't get to all of them, so we took some time on the episode to take a dive into a few questions. This was a super productive episode, and we loved answering all the questions! Some of the struggles we covered include: - Feeling mediocre at a lot of things, but great at nothing. - Eating enough to gain weight. - Cooking my own meals at home. Ended with another one that we'll start the next episode off with! Guys - WE LOVE ANSWERING QUESTIONS! Don't hesitate to ask away! It not only gives us an opportunity to help, but it also gives us some great topics to discuss and cover on the podcast! Hope y'all enjoy the episode! Catch ya next time!

Happy Monday Team! Comin' in HOT! The reigns are off with this episode! We jump right into today! This episode is jam packed with content on dealing with people who love to hate you! Whether you've experienced it yourself, or have seen it happen to others, we all know there are people out there who just love to see other people fail for no good reason. It's confusing to us to know that there are real people out there who legitimately want to see us fail. Are we vocal about what we do? Hell yes! Do we apologize for it? Hell no! Here's the thing, when you couple 100% belief in what you do with passion, you get people who not only talk the talk, but walk the walk. What really irritates people is not just the talking or just the executing - it's the combination of both. When you are vocal about the dreams you have and you follow it up with action, for SOME reason (we haven't figured it out yet) people hate it. They like to hear the goals you have. They might even act supportive. Then, when they see you consistently taking action and living out the goals you set for yourself, something changes in them. Something about you executing on your goals makes them resent you. Let's make this 100% clear - if seeing other people chasing dreams bothers you... if hearing them talk about the big goals they have and the progress they're making irritates you.. if seeing them make progress and hearing them talk about their execution gets under your skin and you secretly wish they fail - YOUR SHIT IS BROKEN!! You have deeper issues inside of yourself that you need to focus on. The fact is that you are afraid they are going to pass you up and live a higher quality life than you do. You hate the fact that someone else is doing something bigger than you are. You want them to fail because you know you aren't fulfilling the dreams you have. Or maybe you don't have any dreams in the first place. Maybe you live the same life every day. Wake up, go to work, punch the clock, do whatever else you do every single day just to waste time, then repeat the next day. How about try coming up with some dreams of your own? How about focusing on making your own life better instead of filling your time with stalking others on social media just to look for them to fail or get annoyed by their posts? PSA - We aren't going anywhere! We're just getting started. So, if you're watching just to see if we fail, clear your schedule for the next 50 years because you'll be watching and waiting for the rest of your life. Or you can find something more productive to do with your time. Find a goal to chase. Focus on becoming a better human being. Show some support for your fellow Americans who are doing exactly what this country was created for. Fix your f*cked up mindset. Ask yourself - If someone else fails, how does that improve my life at all? More importantly, if you get gratification out of others failing, you have some legitimate issues you need to root out because you're on track to be miserable for the rest of your life. Get the hate out of your heart. It's not doing you any good. Hope y'all get some value out of this episode! We get pretty fired up, but believe it or not, it is coming from a good place and we want to help others who may be experiencing the same thing. Love you guys and we'll catch ya next time!

I was extra fired up! This wasn't just a message for y'all but a reminder for myself! I hope this lights a fire under your ass! You ARE capable!

Are you ready to get FIRED UP?!? I'm not gonna lie, I brought the FIRE in today's solo episode! A quote from the current book I am reading "The Magic of Thinking Big" brought a word that we are all super familiar with into a new perspective. It really helped me think of this word in a new light and I know it will do the same for you! If you need a kick in the ass to get your week started off right, then this episode will do that for you!! Check it out, share it and let us know what yall think! Happy Monday, team! Let's Get it!

I am so excited about this BONUS episode with our of our outstanding members at Vigor MVMNT, Dylan Calhoon! Dylan is one of the most uplifting, encouraging and hard working individuals I have the pleasure to know! We talk life, fitness and Dylan's unique approach to life. One that shows that he is so mature beyond his years which is one of the reasons I have so much respect for him. He lives his life by this motto that his dad says to him, "Nothing Is Unattainable". And I can confidently say all of the accomplishments that Dylan has had (and will have) are not by accident nor are they something that came to him because of "luck". They are strictly a result of his self belief, his ability to see and take advantage of opportunities and his fearless approach to adversity. I am so excited for yall to listen to this episode! It's one you will probably listen to multiple times and will be able to take so much value from! Thanks for listening and please share this episode if you find any value in it!!!

Welcome back to another episode of The MVMNT! If you want to get straight to the meat and potatoes of the episode, skip ahead to minute 34! On CHT episodes we like to lay back and chat about random things that come to mind. We still have a main topic we discuss on every episode, but CHT episodes take a little longer to get to the point just because there isn't a script and we tend to ramble a bit. Sue us. Main topic for today is deserving what you tolerate. You just don't deserve what you work for. You definitely don't deserver what you don't work for. You deserve what you tolerate. You deserve exactly what you "put up" with on a daily basis. What does that even mean? We've all been frustrated with different things. Whether it be a job (not getting paid what we feel we deserve), a relationship (not getting the treatment or effort we feel we deserve) or anything else that happens in life. Have you ever stopped to think that YOU are the reason you continue to go through it? It's not someone else's fault that they aren't living up to YOUR expectations. Just like you, they have expectations of their own. Or, in some instances, they have no expectations. Who are you to cast your expectations on someone else who lives a completely different life and has completely different goals and priorities than you? Realize how selfish it is of you to cast your wants and "needs" onto someone else who doesn't see things the way you do. Let's be completely clear - your lack of standards is why you are where you are. If you think you deserve more pay, speak up and take action. If you think you deserve more out of a relationship, speak up and take action. We get it, it's not an easy thing to do. But unless you are willing to have hard conversations, you will stay exactly where you are. And those people who are in control of meeting your expectations may not agree with you. That's ok, too! You have complete control whether you continue to stay where you are and "put up" with your current situation, or move on and find something / someone who will meet your standards. Take responsibility for where you are right now. Stop blaming others for your unhappiness and frustration. Hold yourself accountable to the standards that you have in life. They are YOUR standards. If someone is not living up to those standards, you have to be willing to make a change. They will not always be easy changes to make, but you gotta be ok with that if you truly want to get to where you say you want to get. We hope y'all enjoy the episode! If you get any value out of it, please give us a rating, review, and / or share it to your story or with someone who comes to mind! Love you goons, and we'll catch ya next time!

Welcome to another episode of The MVMNT! Well.. after last week's duo episode we knew what we wanted to cover on this week's episode. Just before we started we had a change of heart and decided we were just gonna go with the flow.. and this ended up being a great episode! (In our biased opinion XD) Seriously though, we had a blast on this episode, and hope y'all enjoy listening as much as we enjoyed the talking about it! Tom Brady. A name that, whether you are a football fan or not, 90% of the entire WORLD knows the name. Why do you think that is? Let us help - The man is a PERPETUAL WINNER! Love him or hate him, you cannot deny his greatness. His success is not because of his receivers or offensive line. It's not his talented running backs or defenses. It's not his great coaches or his "luck." Has he had all of those things at different points in his career? Absolutely. But his greatness is not BECAUSE of those things. His success is due to his dedication to being great! He is on a completely different level than anyone else in the history of professional sports as far as his mindset is concerned. Where else have you heard of another athlete being a bench warmer for the majority of his collegiate career, being drafted in the last round, then turning around and becoming the greatest to ever play his position - winning 7 world championships at the professional level with multiple teams? It has NEVER happened.. EVER! Same thing goes for other individuals and dynasties. Nick Saban, Bill Belichick, KU Basketball, Kentucky Basketball, the New York Yankees in the 90's - 2000's. People love to hate these coaches and teams. Why is that? Do you really hate to see winners win? We get despising seeing a shitty person gain success. But if you hate seeing winners win just because you're tired of seeing them win - you have bigger issues! Be careful with your thoughts and words! The power of our words is so extremely underrated and overlooked. When we complain about seeing success, or when we wish failure on someone or something, we are telling the universe that we hate success. We're not just saying we hate the person. We are shouting to the universe that we hate success. And by doing so, guess what happens... we either never see success, or we don't win nearly as much as we want to. Coincidence? Maybe. But what's the harm in loving and wishing for people to win? Instead of hating it, why don't we encourage and admire it? Why don't we give respect where respect is due? You don't have to like the person or team. We get the rivalry that comes with hating a team. But that doesn't mean you can't respect greatness. Something we all need to understand is that there is enough winning out there for ALL OF US! Just because someone else is winning does not mean we can't go out and win ourselves. Understand that. You want to win? Put in the work. Instead of sitting back and hating greatness, find ways to go out and get it for yourself! Listen in and let us know your thoughts! We hope y'all get some value out of this episode! As always, we appreciate any rating or review! Share it with your friends and family! Tag us on your social media, and give us any feedback you have! Love y'all and we'll catch ya next time!

I heard this story this weekend and it hit me hard! So hard that I had to share it with you guys! The perspective in this story is a superpower that I wish everyone could tap into. I really hope you can see the beauty in having this perspective! Enjoy!

We're back! Last week both of our voices were completely shot from allergies, so we decided to skip the duo episode, but we're fully recovered and ready to bring y'all some fire this week! First off, if you've never heard Stephone freestyle, you won't want to miss this episode XD We kick the episode off with our take on the whole Will Smith slapping the taste out of Chris Rock's mouth at the Oscars (anyone else not even realize the Oscars were going on until they heard about the slap heard around the world?) Was it authentic or staged? We don't know, but real or fake, we go into our thoughts about the whole thing and how it was handled! Tyreek Hill and his contract are on the list next! It's very obvious that motives have changed for professional athletes over the years. It used to be all about winning and being great. Now, it seems like being great and winning championships is not as high on the priority. What do y'all think? We finish the episode talking about creating and maintaining a winning mindset. We've all had down days where everything pisses us off and we can't seem to get away from negative thoughts. Let's set the record straight - this happens to EVERYONE! No matter what level of success, we all have test days. What separates the elite from the mediocre is the ability to stop those thoughts in their tracks and push forward. The things we tell ourselves on a daily basis shape the way we think. If you are constantly in a state of negativity, if you constantly ask "why is this happening to me," if you constantly worry about things that are out of your control, if you sit in a state of self pity and make yourself out to be the victim in everything, you will stay exactly where you are. You will never grow. You will never level up. Likewise, if you look for the positive in everything, if you control what you can control and let everything else work itself out, if you can take something "bad" and make the best of it, you are on the path to excellence. You can accomplish anything you set your mind to. Guys, understand that whether something is "good" or "bad" is completely up to us and how we label it. You have the power to let things go, or stay stuck on something and waste your time and energy. It takes work. It takes discipline. It takes understanding what is and isn't in our control. And most importantly, it takes TIME to work towards the person you want to be. One day at a time. It takes just getting 1% better every single day. If you can do that, the sky is the limit. Hope y'all enjoy the episode and get some value out of it! Let us know what you think! We love you guys and we'll catch ya on the next episode!

Guys, we have been there! We know the excitement but also stress / anxiety that comes with spring break trips. You have been working so hard to look and feel your best as you get ready for your spring break trip. We want to go and enjoy ourselves but we can't help but stress / worry about losing all the progress that we have been working so hard for! This episode will help. This episode will really help you simplify not only your actions during your vacation but your mindset as well! At the end of the day, you are in control! It's time you realize that and tap into that power! I hope this episode helps you do just that! Give it a listen and as always, if you find value in it please share it! It would mean the world to us and it really helps us out! Appreciate yall! Have a great trip!!

Welcome back to The MVMNT Podcast! We got our first question on the podcast from none other than our old roomy at Memphis, AD! Man, this was a GREAT question and really had our gears turning! Thanks for the question, AD! First, we cover a pretty impressive article.. if you say your mind isn't in the gutter based off the article title - the lie detector test determined THAT WAS A LIE! XD (Link at the end of the show notes). On to the question: What would you say is the difference between standing your ground and being close minded? We take a deep dive into our thought process on this! There is a very fine line between standing your ground and being close minded. Often times, it's very difficult to tell the difference, but there is a very simple way to decipher between the two! Is what you are "standing your ground" on selfish or selfless? Are you really considering any other factors besides your own selfish desires? Is it bringing positivity in any way, or are you causing stress and bringing people down? Are you actually LISTENING to what someone is saying with a truly open heart and open mind, or are you just preparing your next response as they speak? Are you really trying to gain an understanding for where they are coming from, or are you going into the conversation thinking that no matter what someone else says, they're wrong and you're right? If you've made up your mind before the conversation even starts and aren't willing to hear someone out, that's being close minded. If you already have a number of responses ready to fire back at anything someone says that goes against what you think to be true, that's being close minded. If you are not looking at the situation from all angles and you're only looking at it from your own perspective, that's being close minded. Unfortunately, there are A LOT of people who aren't willing to meet in the middle on ANYTHING. It's one thing to go into an open conversation with empathy. Whether you initially agree with that person or not, it is possible to be able to have a conversation with willingness to hear them out and try to get a better understanding of why they think and feel the way they do. It's a completely different story when you have your mind made up and don't care about what someone else has to say. Standing your ground is about morals, logic, and empathy. If what someone else is saying is morally wrong, lacking empathy, and/or illogical - they are close minded and you MUST stand your ground. If what they are saying is an attempt to tear you down and discourage you, they are close minded and you need to stand your ground - eliminate these people from your life immediately. Morals, logic, and empathy. That's the difference in standing your ground and being close minded. We hope y'all enjoy this episode and get some value out of it! If this episode makes you think of someone in particular, send it to them! We are always looking for ways to improve, so any and all feedback is so appreciated! Love you guys, and we'll catch ya on the next episode! Dad Finds New Way To Enjoy Himself With A Vacuum Cleaner: https://metro.co.uk/2022/02/23/dad-finds-new-way-to-enjoy-himself-with-a-vacuum-cleaner-16157078/

Ever heard of the saying "your vibe attracts your tribe." It's one that I heard a couple years back and absolutely loved! It just made sense, it sounded cool and something that I could relate to, But, as I have grown over the years, I have come to a realization. Your tribe actually dictates your vibe and this is actually where I believe a lot of us need to start. We need to take a good hard look at those we spend the most time and energy. As the old saying goes, "show me your closest friends, and I'll show you your future." So, while I do love the original quote, I believe it's more important, especially for those that are wanting to see more self improvement, to start with their current "tribe" and get a better understanding of what vibe they are putting off. Start paying closer attention to the mindset, words, thoughts and actions of your closest friends and family. That will tell you a lot right there and more than likely be the vibe you give off the most. I hope you get a lot out of this episode! If you do, feel free to share it, tag us and let us know what you think! Appreciate yall so much! Happy Monday!

Two podcasts in two days?! Yes, we are ok. Nothing is wrong. Everything is fine. We're just fired up and can't keep all the energy contained, so why not bring out the microphone and blab our gums to all of you XD CHT #4 is about building confidence in yourself as you continue down whatever path you're on. We can get caught up in "he said, she said," and it's normal to let words and/or actions of others influence how you go about things. The key though is to keep pursuing your purpose. Whatever that is, know and expect road blocks. Expect people to disagree with you. Expect to lose important people along the way and grow to be OK with that! It's never easy when someone close to you disagrees with, or just straight up disrespects your philosophy and your goals. Something we have learned along our journey as business owners is that you can't please everyone. If you try to please everyone - you will please no one. The sooner you understand that and accept it, the better off you'll be and the quicker you'll progress. If you can't accept that, then you will never grow. You will never elevate. You will stay right where you are. On another note, how about the current state of the country? Brace yourself, because we both get pretty fired up about everything going on in the US. We aren't here to attack anyone who believes differently than we do. We are just very passionate about our country. We love the values that this country was founded on, and we see a lot of BS going on that is putting our freedom in jeopardy. If you're easily offended or triggered, this is not the episode for you. Just save yourself the frustration and skip this one. If you love this country and our freedoms just as much as we do, you're in for a treat! Sit back and enjoy the ride! Links below of what we cover in the second half of the episode. Don't take our word for it. Do your own research, and come to your own conclusions. Daily Wire Link: https://www.dailywire.com/news/saying-youre-colorblind-about-race-is-now-considered-racist-by-the-federal-government Washington Examiner Link: https://www.washingtonexaminer.com/opinion/washington-secrets/feds-saying-youre-colorblind-is-racist Actual Training Package from the CFPB: https://www.judicialwatch.org/wp-content/uploads/2022/02/CFPB-Records-Woke-February-2022.pdf

As I go thought life, I understand this simple concept so much more. And honestly, the more I do this and lean into it, no matter how hard / uncomfortable it might be, the more free and confident I feel! Betting on myself has truly been like unlocking a cheat code in life that allows me to live in a way that I know is true, real and authentic. Not only that, but I've realized that it has an impact on how I go through each day and what my productivity looks like. I go into more detail in today's solo episode and I hope it brings you so much value and honestly, freedom in the way you live life! Enjoy and like we always ask, if this does bring you any kind of value, please share this episode with a friend or family member! If you tag me (stephone) or the gym (Vigor MVMNT) we will share your content on our story! Thanks and enjoy, guys!

Comin' in hot with CHT number 3! Six week challenges.. If you have social media, then you've seen an advertisement that says something along the lines of "Get ripped in just six weeks!" "30 day six pack abs!" "Spring Break / Beach Body Program!" All of these.. every single one.. sends a completely false message to the consumer that it's ok to sit on your ass all year. All you need is a month to get the body you've always wanted. What they don't tell you is that, if you don't have a LIFESTYLE change, 4-6 weeks is a complete waste of your time and money. Is it a good place to START your lifestyle change? Sure - why not?! But if you don't change your daily habits FOR GOOD, you're in for a huge disappointment. After those 6 weeks are up, you're going to fall right back into the same old shit you've always done - nothing. Sitting around all year, waiting on spring to get close to "get in shape." Wouldn't it be much more fulfilling to actually work on yourself all year round? Is it more challenging? Absolutely. Is it worth it? ABSOLUTELY! Not only that, but if you work on your health and fitness year round, you won't have to do a six week sprint to look good. It's alright to slack here and there, but if you keep your fitness in check and stay within a reasonable range to the body you desire year round, you won't have to make any drastic changes to improve your body composition. You won't have to crush your body every day to burn all the fat you've held on to all year. You won't have to spend hundreds of dollars to try and lean out for the warmer months. All it'll take is making a few tweaks to your diet, maybe increase the intensity of workouts routine a little, and boom - results. Fitness moto: Stay ready so you don't have to get ready. It's literally that simple. You'll feel better all year. You'll save money. You'll have more energy. And your confidence will be with you for more than a month out of the year. Love y'all and we hope you enjoy the episode! Ask us any questions and we'll address them on the next episode! Fitness, mindset, business, or even something completely random! Ask away and let's have a good time!

In today's society, confrontation is looked at and encouraged from a victim standpoint. "They did (blank) to me/us! It's all their fault! We need to scream and yell to let them know that they're wrong!" Unpopular opinion - This is the WORST place to come from when approaching a confrontation. We get it though. Emotions kick in. You feel attacked, you're sick of it, and you have an uncontrollable urge (or so it seems) to let someone have a piece of your mind. We've ALL been there. Or maybe it's the opposite. You continue to avoid it, keep taking metaphorical punches, and never stand up for yourself and what you believe in. Whatever the case, there is a healthy way to deal with confrontation and get your point across clearly without a blow up. Confrontation is inevitable. We can avoid it sometimes or a lot of the time, but it's impossible to avoid it our whole lives. No matter how long / how much you avoid it, it is GOING to happen at some point and to some extent. It's never fun. Sometimes it's harder than others - especially when it's with close friends or family. When it's someone we love and care for deeply. But that's when it's most necessary. We have to learn to work through it with a level headed and logical approach. We aren't perfect by any means, and this is something we are both striving to get better at daily. It's something we, as leaders, HAVE to get good at in order to run a successful business, and to be leaders in our every day lives with our families and friends. We tend to let things slide until they become a big deal, at which point we dread the conversation because of the severity of the situation in our minds. Maybe we try to drop passive comments in hopes that the other person will catch on and fix it on their own. Or we try saying it in the nicest way possible, but we hold back and make it seem like it's not a big deal, and it never seems to get fixed. We spend hours or days going over the conversation with ourselves, all the while we are just building anxiety and/or justifying our emotions. At this point we feel like no matter what we say it's going to sound mean or harsh. We worry about how the other person will take it and how they will respond. Or maybe you don't. Maybe you truly don't care how the other person feels and you're going to tell them exactly how you feel with no consideration for how it might make them feel. No matter which end you tend to lean towards, this is something the world as a whole can and needs to improve on. In this episode we take a deep dive into our experiences with confrontation, and the steps we take to become more comfortable in uncomfortable situations. Again, we know we lack BIG TIME in this area. We aren't saying that how we handle it is the right way (Thank God it's not!) but we are working each day, with each experience, to get better at communication so that we can avoid the blow ups and maintain the relationships that are most important to us. We hope y'all get a lot of value out of this episode! We'd love to revisit this topic in the future! If anything we said spoke to you, gave you a "lightbulb moment," or if you have another way that you deal with confrontation, let us know and let's all learn from each other! We love you guys, and we'll catch you on the next episode!