Podcasts about pump you up

Pump You Up, Break You Down

BONUS EPISODE for you if you are having a lot of feelings about the outcome of the election - if you are feeling scared or worried or pissed or low - take a listen to this to hopefully PUMP YOU UP and give you a different perspective. CLICK HERE for Gabby Bernstein's post about how to work the Emotional Scale.If you need some help regulating and working through all of your feelings right now, I'm offering FREE EFT Tapping sessions to those who have never had a free call with me - and a PAY WHAT YOU CAN for anyone who has already had a free call with me. To grab your free session email me at hello@marytheresatringale.com with the subject line "EFT TAPPING" and I'll send you the link to book!

Today's episode is a FUN one that my intention is to leave you feeling HYPED & excited about YOUR life!  It's my 35th birthday so I'm sharing some themes from year 34 I noticed that I think you'll really resonate with and a reminder of the power of PERSPECTIVE. I think you're going to love this one!

HOUR 3 - Seth and Sean react to the Texans 2024 season hype video featuring JJ Watt, break down 5 reasons they hate the Colts ahead of their game against the Texans on Sunday, and discuss if the Texans road AFC South win streak or the Reds' win streak over the Astros is more strange.

Seth and Sean react to the 2024 Season hype video featuring JJ Watt put out by the Texans production team. This thing will light your fire!

Do you know what motivates you? I imagine it is situational of course. Are you internally or externally motivated, or perhaps a combo of both? Today we dive into MOTIVATION and how to have it work for you more consistently. We also explore whether we can motivate others or not? Ready to be PUMPED, let's go!Highlights from this episode:(02:25) Some dates for your calendar(04:51) An internal and external force(11:47) Maintaining integrity(13:40) Without action, motivation can dissipate(20:04) It's ok to take a break!Leave Coach Kelly a Message HerePromos currently:LIFT(her) 6-Month Group Coaching Program for WomenImagine if you had the tools you require to create the transformation you desire personally and professionally. Imagine if you woke up each day feeling energized instead of overwhelmed. Imagine if you woke up each day knowing, in your gut, that you are enough.Congratulations to Cohort 3 who just launched! Doors will open again in September and we start in October…Get on the waitlist to be the first to hear about Early Bird PricingThe 'Take the Lead Workshops' will help you stay unstuck & create the results & success you want. I've learned a few things along the way & created these workshops to help you move past being up against it & have focused action on what's important to you.Our next series is September 10th, 17th, and 24th, we can't wait to see you there!SIGN UP HERE! Can't make it live? Replays available to all who sign up.LIFT(her) 6 Month Group Coaching Program for WomenImagine if you had the tools you require to create the transformation you desire personally and professionally. Imagine if you woke up each day feeling energized instead of overwhelmed. Imagine if you woke up each day knowing, in your gut, that you are enough.We open the doors again in September and BEGIN in October:Get on the waitlist to be the first to hear about Early Bird Pricing The 'Take the Lead Workshops' will help you stay unstuck & create the results & success you want. I've learned a few things along the way & created these workshops in order to help you move past being up against it & have focused action on what's important to you. Our next series starts in September 10th.SIGN UP HERE!Connect with Coach Kelly and for more resources please visit: www.kellyjmobeck.com Let's Get Social, follow Coach Kelly:@KellyMobeck on LinkedIn@KellyMobeck on InstagramIf you enjoyed this episode please share it with a friend, and it would...

Ever feel like you have a flat tire in your life? Like your motivation has vanished? On this Motivational Moday, we rediscover our motivation and discuss the keys to getting...

The time of year we 'snack' the most. The 'right' to disconnect. And fish killer gets flushed! That's what Paul Layendecker is BuZzin' about today on The Daily BuZz!!See omnystudio.com/listener for privacy information.

We would love to hear from you! Send us a Text Message! Flow choreography styles, they're are styles? Step into the world of 'flowy flows' where workouts aren't just about breaking a sweat; they're an art form. We'll guide you through the nuances of flow choreography and the emotional empowerment it brings, all while keeping an ear out for the music that drives these movements. Whether it's jazz, indie hits, or the powerful anthems of Florence + The Machine, we're exploring how the perfect playlist can turn a workout into a cathartic experience.It's not just about moving to the beat; it's about the memories we create with every step touch, and side-by-side session. This episode is a treasure trove of nostalgia as we revisit sweat sessions that left us needing tissues mid-workout and recall the euphoria of joining our virtual community for a 'Swagalicious Celebration.' And it's not just about the highs - we also discuss the importance of organizing workouts and the longing for features that help us bookmark those sessions that resonate with us deeply. So join us as we reminisce over the 'Pump You Up the 90s' and share our excitement for discovering new, flowy gems like the 'Indie Structable' category.Last but certainly not least, we delve into how your feedback shapes our fitness journey. The heart of our discussion beats to the rhythm of the Artist Series workouts in Supernatural and the full-body chills they induce. This episode is about more than just recounting our favorite moments; it's an invitation for you to influence the future of our workout adventures. So, after you've swung your virtual saber and grooved to your favorite indie track, we're eager to hear your thoughts and experiences. Ready to amplify your workout experience? Press play, and let's step into a world where every flow has a story and every listener has a voice.Visit our website at:https://fortheloveofthemap.buzzsprout.comFor the Love of the Map's Facebook Community:https://www.facebook.com/groups/1153000382332695/Google Guest Formhttps://forms.gle/9ATRyjTix9L1mzDi6

On this bat-cracking edition, Brad Evans and Nate Lundy reteam to ruin their sports betting bankrolls. First up, the guys purchase a ride on the PLUS BUS outlining their favorite +100 odds or greater wager of the day. From there, Brad counts down his ‘Fade Five' on this Friday. What's his top prop in Cavs/Magic? What on Luka ‘The Don' does he think will make him dollars? How about swings on the MLB diamond? To round things out, Brad also details his #TeamHuevos Parlay Play at a cool +165, Lundy throws out NHL playoff puck bucks and the boys throw out additional action in BONUS TIME. Listen in just 30 minutes.

Today UnWired interviews two very special guests to discuss diabetes, medical devices, and a special category of tools for diabetes, insulin pumps: Aiman Abdel-Malek - “Aiman is a leader in digital health - Digital Connected Healthcare Investor, Board Member & Advisor; Executive Chairman, Thirdwayv Inc. Board of Advisors.  A former GE, Qualcomm, and Insulet executive, Aiman bring decades of experience to medical device and digital health engineering and leadership.” Daniel Obodovski:  Daniel is an author, technology and strategy leader with executive experience at Motorola, Qualcomm, Samsung, Co-fonder of the CommNexus IOT SIG, and founder of the The Silent Intelligence. Please follow me and what I am working on at wiresworld.net/mybiz. For show notes and AI musings Check out my blog at wiresworld.net/blog Keep the show thriving by donating at wiresworld.net/donate. --- Support this podcast: https://podcasters.spotify.com/pod/show/james-pyers9/support

SEASON 3 IS HERE! The boys are back in the saddle, and are here to PUMP YOU UP about thier gym stories and post workout diets. Eddie also discovers what inflation would have made the price of Ghost Bustin go up to. There's also the $9000 Avatar statue, some movie talk, and a sprinkle of gaming involved! Stick around for their AquaTornado commercial at the end! Enjoy their return! This podcast is hosted by ZenCast.fm

Katrina's man Jeremy has a new job as a personal trainer and she's trying to be supportive, but is he "training" someone new?

Katrina's man Jeremy has a new job as a personal trainer and she's trying to be supportive, but is he "training" someone new?

Happy New Healthy-ish Year! To kickstart your healthy-ish year yet, we're joined by celebrity chef Dan Churchill who discusses how he approaches his health and wellbeing in the new year.  WANT MORE FROM DAN? To hear today's full interview, where he chats about all things nutrition in the New Year...search for Extra Healthy-ish wherever you get your pods. Find Dan's recipes on the Centr app here or @centrfit. Follow Dan on Instagram @dan_churchill and TikTok here, or see his site here. You can listen to Dan's last Healthy-ish chat here.  WANT MORE BODY + SOUL?  Online: Head to bodyandsoul.com.au for your daily digital dose of health and wellness. On social: Via Instagram at @bodyandsoul_au or Facebook. Or, TikTok here. Got an idea for an episode? DM host Felicity Harley on Instagram @felicityharley.  In print: Each Sunday, grab Body+Soul inside The Sunday Telegraph (NSW), the Sunday Herald Sun (Victoria), The Sunday Mail (Queensland), Sunday Mail (SA) and Sunday Tasmanian (Tasmania). See omnystudio.com/listener for privacy information.

RISE AND GRIND, LISTENERS! This week's podcast is all about motivational speeches. Let us know who has the most motivational speech between the three of us!

Have a question you want Rach to answer? An idea for a podcast episode??Call the podcast hotline and leave a voicemail! Call (737) 400-4626Sign up for Rachel's weekly email: https://msrachelhollis.com/insider/Watch the podcast on YouTube: https://www.youtube.com/c/RachelHollisMotivation/videosFollow along on Instagram: https://www.instagram.com/MsRachelHollis/To learn more about listener data and our privacy practices visit: https://www.audacyinc.com/privacy-policy Learn more about your ad choices. Visit https://podcastchoices.com/adchoices

We asked what songs pump you up...whether it's during a workout or just put you in a great mindset. These are your top picks!

Everyone likes music. Not everyone likes the same music. Caleigh and Sara have vastly different tastes in what they want in their ears when they're working out. Sara likes heavy and aggressive and Caleigh likes sad and slow (much like the way they both lift) Join us as we discuss listening to music vs. podcasts during a workout, the time Sara threw away her shot in the greatest city in the world, and the time Caleigh accidentally went to a Rob Zombie concert. This episode may not have much to do with fitness, but we did discover that Sara is angry, Caleigh is sad, and they both probably need therapy.Follow us...Instagram: @nachofitnesscoachTikTok: @nachofitnesscoachTwitter: @nachofitcoachWebsite: www.nachofitnesscoach.comThis podcast offers health, fitness, and nutritional information and is designed for educational and entertainment purposes only. You should not rely on this information as a substitute for, nor does it replace professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional.Do not disregard, avoid or delay obtaining medical or health related advice from your healthcare professional because of something you may have heard on this podcast. The use of any information provided by Nacho Fitness Coach podcast is solely at your own risk.

Conan is joined by Dana Carvey, Kevin Nealon, and Robert Smigel along with the Team Coco staff to perform selections from the unproduced screenplay for Hans and Franz: The Girlyman Dilemma, more than 30 years after its original conception. Hear them now and believe them later - this script is going to PUMP YOU UP!

Gaurav and I (John) have both entered our names in the women's local powerlifting competitions. We don't think either of us are stronger than any women in the competition to be clear, we are just doing it to make a fool of ourselves and to like, mock the policy? Well, that's what happened in Alberta last week and we will skirt the issue and as we tend to do, look for the most non-toxic explanations of what's really going on. We are happy you're hear to listen and hope you check us out on Instagram @canyouconfirmthat Thanks for listening! JB & GW

On this episode of the Who's Hoo Podcast, we reveal the Top 21 songs of today's best independent country music with two debuts. Matt's Top Five will..."Pump You Up"...as he counts down the best football pre-game pump up songs of all time! What song gets your energy pumped? With another sad passing of a music legend, we pay tribute to David Crosby of Crosby, Stills, Nash, & Young. As always, we want to thank you for listening to the Who's Hoo Podcast and supporting all of these great independent artists. Make sure to follow NOCB on social media for a complete list of upcoming shows near you!

Hi Gf!!Have you been feeling…Behind?Lost?Off track?Etc?This episode is for YOU!!As always, please tag me on Instagram @trishakimmel and let me know if this episode hit home with you!

✨Listen to this if you have ever felt like you don't belong!!!❤️Turn up the volume & get ready for a heart to heart chat from my soul to yours. Today we are talking about IDENTITY, and BELONGING.......the why we might feel this & how to go about it to build self trust especially in seasons of fear, in seasons where we begin to second guess our own BEING.....turn it up get comfy because we are about to step into a whole wave of "I'm perfectly imperfect" & i still get to shine, i still get to BELONG ✨

The BIGPLAY Studio was packed this week with stars as Browns legend and host of the Bernie Kosar Show met up with Guardians pitcher Zach Plesac! The crew and co. talked Browns Steelers rivalry, Jacoby Brissett, mental health and Guardians playoff baseball. Don't miss this one. Who is stopping by the studio next? Subscribe!

This 20-minute episode is designed to PUMP YOU UP before your workday begins!! If you're like me, I have bad #sundayscaries and sometimes my commute into work is less than motivating. I designed this episode as a way for you to remember why it's important for you to show up, put in the work, and keep going even when you feel like you don't want to. Being an adult is HARD. Working full-time is HARD. Trying to balance a social life with work is also HARD. Sometimes we can get so caught up in the negativity of our workday we fail to remember why we do what we do. This episode is ALL about getting you on track to attack the day: I lay out four steps for you use as a way to reflect and motivate you before your workday begins (hopefully carry you through your week) we'll talk about: -Why you do what you do. -What brings you the most joy. -What are your biggest blessings. -What your biggest goals are. 20 minutes! That's all you need to get yourself ready for another day. Tune in for a little PUMP UP before you head into work & let's get this day started! — Love this episode? — Follow @missunderstood.podcast + @kellie.sbrocchi on Instagram for episode updates + more. Special thank you to USEHATCH.FM for producing this episode.

PUMP… YOU UP! – Daniel Turner of Power the Future joins us today. The left can make us compliant by creating a food shortage. Would you trade ammo for food if your kids were hungry? Take a look at the book Foragers, Farmers, and Fossil Fuels. --- Support this podcast: https://anchor.fm/loving-liberty/support

Mantle of Fire Intl Ministries Jenn the Doulos in this inspirational potent prayer

The Smiley Morning Show Gas Man hits the streets  See omnystudio.com/listener for privacy information.

“working out” doesn't need to exhausting or dreadful…here's why. #crushlife 1❤️

We play the 3 songs that IMMEDIATLY pump you up. Also, Can Joey pass the old man test? Did Lauren cheat on a pregnancy test? Would You Rather Wednesday, Fix My Life, and Make Up or Break Up!

Colleen Quen is a fashion legend right in our hometown!  We had a blast spending some time chatting with Colleen about her journey as a fashion designer, and so much more. Joining us again from Australia is our friend and fashion entrepreneur Roxane of the Asian Soup Podcast. Super Producer Madison is with us again enjoying the wise advice from her new fairy godmother, Colleen!  I guarantee you'll learn something and be uplifted by our amazing guests.  To follow Colleen Quen, you can see many more of Colleen's beautiful dresses and pointings on her on Instagram @colleenquen or her website Quenlife.com Also listen and follow Roxane @asiansouppodcast and support her small business @kin_made on Instagram.  You can listen to us wherever you get your podcasts.  PLEASE give us a review at Apple Podcasts or a rating at Apple or Spotify.  Email us at Infatuasianpodcast@gmail.com or DM us at our Instagram @theinfatuasianpodcast or on Facebook  Art taken from Fafafoom.com and Quenlife.com Our outro, Super Happy J-Pop Funtime, was adapted and performed by Arms All Around   #couturefashion #hautecouture #fashiondesign #Asiandesigners #americasnexttopmodel #sfchinatown #asianpodcast #asian #asianamerican #infatuasian #iinfatuasianpodcast #aapi #veryasian #asianamericanpodcaster #superproducermadison

On this episode of Trapped Under Plastic, Scott and Jon discuss how to make a “Golden Demon Training Montage”.Support the Show on Patreon: https://www.patreon.com/trappedunderplasticSupport the Show with Merch: https://teespring.com/stores/trapped-under-plasticFollow Jon: https://www.youtube.com/ninjonFollow Scott: https://www.youtube.com/miniacJoin the FB group: https://www.facebook.com/groups/395664561386239/Listen to the audio versons: http://www.trappedunderplastic.com/On patreon, we offer our patron's the ability to submit topics for us to discuss during a podcast, you get an extended version of the podcast, and you can submit miniatures for us to critique during an episode!Relevant LinksHues and Cues Game: https://amzn.to/3H9S7ASDon't Look Back Game: https://blacksitestudio.com/product/dont-look-back-the-game/Malk Video: https://www.youtube.com/watch?v=ty62YzGryU4Todd in the Shadows: https://www.youtube.com/channel/UCaTSjmqzOO-P8HmtVW3t7sAArmy Painter Sppedpaint: https://www.phdgames.com/2021/12/15/speedpaint-mega-set-the-army-painter/Robert Talone Channel: https://www.youtube.com/channel/UCPA1NCFqYebL6RBW5-bnOrg00:00 Start01:36 Preamble Ramble25:10 What We Painted39:53 Topic Discussion01:30:00 NewsSupport the show (https://www.patreon.com/trappedunderplastic)

If you are looking for some MOTIVATION - today is the day!In this episode, I talk about how a short interaction with a woman conducting my mammogram fired me the EFF UP.  I talk about how YOU ARE VALID. Your FEELINGS are valid.Your CONCERNS are valid.Your PRESENCE is valid.Take up that SPACE and build your CONFIDENCE girl! We are badass women and it is about DAMN time we take our EARNED seat at the table.Need an AMAZING song to PUMP YOU UP?!? Check out Confident by Demi Lovato HERE!If you LOVE Leading Like Her, SHARE it with a friend! Tag me in an Instagram story! Personal account --->@leadinglikeerin Podcast account --->@leadinglikeher www.leadinglikeher.com is LIVE!! Find guest bios, links to episodes, great books and links, and more!

A 6 year old kid pumps up a hockey team, we talk about the Alec Baldwin interview and we talk sports with Devon Peacock. Subscribe to the show: Apple Podcasts  Google Podcasts  See omnystudio.com/listener for privacy information.

This Week on Home Improvement… When Brad receives a letter from North Carolina University that says he is being considered for an exclusive scholarship and that a scout will be coming to see him play, Tim jumps into high gear as his personal trainer. Naturally, Tim tries to add more power to Brad by putting […] The post Pump You Up first appeared on Grunt Work Podcast.

Sometimes we're making things a whole lot harder than they need to be. Sometimes we're struggling hardcore all while there's a solution to make this better. We left the island on Friday and are now traveling all across the country in areas void of turquoise waters and palm trees (I'm not bitter, I'm just missing […]

Nino discusses some ideas on how to gather energy on game day.   Nino discusses some controversial ideas on how to stay focused when you are tired during an important conversation with a coach (not parent approved).  The show ends with a list of top songs to PUMP YOU UP on a big GameDay.  Nino ends the podcast by SINGING some Weezer.

Camp Counselors Lauren Jewell and Tish DeLano creep through the crypt and discuss season two episode two of Tales From The Crypt “The Switch".   Tish and Lauren want to PUMP YOU UP for a visit to Red Flag Manor II. The ghouls discuss relationship deal breakers, the Governator, and once again, for no logical reason, HOT DOGS! Subscribe Today! - - - Credits: Editing: Lauren Jewell Logo: Tish DeLano Producers: Lauren Jewell & Tish DeLano Theme Song: Stevo Doccerson Contact us at campcreeppodcast@gmail.com Follow us on Facebook at facebook.com/CampCreepPodcast Creep It Real!

Andrew For America talks about cryptocurrency, and then introduces Billy Sol Estes, a controversial associate of LBJ, and then plays a surprising clip from Bill Maher. Andrew also plays some motivating clips from Rob Dial, Jocko Willink, Denzel Washington, David Goggins, and Snoop Dogg. The song selection is an original by Andrew For America entitled, "On The Shelf." --- Support this podcast: https://anchor.fm/andrew-foramerica/support

Let's choose to rise together today

In this episode of The Health & Happiness Podcast, we want to PUMP YOU UP. We're talking all things resistance training! Bringing you the research on the benefits of resistance training as well as discussing how to start (including common questions of what weight do I use and how much do I do), and the pros and cons of training at the gym vs at home, accountability, and minimizing distractions. Osteopenia/ osteoporosis: https://asbmr.onlinelibrary.wiley.com/doi/full/10.1002/jbmr.2269 Strength and Mortality: https://news.umich.edu/people-with-low-muscle-strength-more-likely-to-die-prematurely/ Research Overview on resistance training: https://journals.lww.com/acsm-csmr/Fulltext/2012/07000/Resistance_Training_is_Medicine___Effects_of.13.aspx?__cf_chl_jschl_tk__=4201f2bb9f22fef1534917742ae3d4caa1bb2792-1615252709-0-Af5Uph840OgqWqM91huhrOX11qdkRUSwtj2IrM_MHk32todSXjF-mlnfAj2FYSEABy-mLeYlnSmFbxfm8LOA4rTc-_Z1PCgufJo3IIrUHnmR4xiXswpG2Nd6AiGtHlNb6xAxVU_HBMmNeaMqJjmgLpooc0XhgkiTB4dZozACNOyEoiqVSmK39YiLpirD9CM0JrUajy1aJ4AH9-36XPIvQJGO1l75dTXNo0IC4XxQhOeyU7sp6m3a2Yhgp-WHJKCAP9nszTJDgEpHfDZtp2BNGkhbHJPZoeWtLifHZ-MVB5BuEvxHrlbym-xFle1joyY0mTv3ZXjzgrS2GtwfNsg40i0jYu_raxXLNpstIBYEWoExKc2tNjbyLllmLal6p35iWowoUdfVBgSeO5eun1C2i5hG08LSKZ-LGX8Tznuq6zKJ7U8mylA-bLM7lB2HRQlsqTk2CPfptedLNH8tvBRZcVnbtNViucifull95lRfMI19gq29_z5Yms_ku5O-ub5Xfw

Summer is coming and maybe winter (or COVID) has given you a little "extra" body... Well, good news, we're here to help! This week the guys reviewed three different exercise videos that you, too, could enjoy! Now, these aren't your boring old workouts...well, they're not really boring, but some are old. So, put on your gym clothes and have a listen. If you want to work along with us, here are the links! PE with Joe (not our Joe, but some other Joe) Young at Heart (now in 4:3 format!) Sweating to the Oldies - 80s Blast Off Perhaps these are all too intense for you? Then try a legit yoga workout with one of our favorite trainers. Don't forget to follow us on Facebook. Now, get sweating! Adam, Joe and Axel

In this episode we are getting into the content of what Journey to Limitless is all about- and first we start off by picking an affirmation card to ground the episode with. The affirmation card that I picked is:I AM FEARLESS- I dive into life with boldness & freedom. Because, we are talking all about doing that BIG thing on your heart even if it is really scary and you don't think you are capable. We learn how to shut that little voice in our head out by putting the NAME behind it, and find ways to help us along our journey to getting to where we want to be. I mention- Kacia Fitzgerald- who is a women that I look up to- check out the EmpowerHER podcast (she's on Spotify and Itunes) and also her instagram is @kaciafitzgerald. And if you wanted to connect with me on instagram so I can PUMP YOU UP about going after your dreams my handle is @journeytolimitless_I hope you enjoy! 

In this Monday Pump-You-Up, I share a conversation with a friend that was a timely reminder: There's always another way to get to where you're going. Obstacles along the journey of your pursuit may feel like they are bringing you to a dead end... but what if it's really just a detour? The Start Right Now Podcast "12 Days of Giveaways" is just around the corner! 12 holiday gifts created by small business owners, 12 lucky winners between December 1 and December 12, 2020. Connect with me on Instagram @ChloeMcKenzie.co so you don't miss it!

In this Monday Pump-You-Up, I offer a short reflection on the historic win of US Vice President Elect Kamala Harris - and what this means for girls around the world. If you've ever found yourself in rooms and at tables where you felt you didn't belong, where you felt you were unqualified, where you felt that your presence itself was a rebellion against the norm, this episode is for you. I challenge you to Dream a LITTLE bit bigger this week. There is so much that is possible for your life if you're ready to accept the challenge. So, Will you?  Connect with me on Instagram @chloemckenzie.co.  Join the community on Facebook to collaborate and grow together.       

In this short episode, I give you the first of many Monday Pump-You-Ups.  I share my perspective on why you should start creating your thing and publishing your work even if you don't feel totally 'ready'. I also touch on the difference between talent and skill and the myth that keeps us from achieving at the highest level.   Here's my invitation: Join our NEW Facebook Group to get support and accountability on your goals and projects. This is a community for Creators, and new and aspiring entrepreneurs to thrive and collaborate in a safe space!  See you in the Group! Start Right Now - Community & Coaching for Creators & Entrepreneurs

ANGACOM - FDX, R-PHY and Big Data Happy Friday Everyone.  Today is June 22th and this is episode 40 of Get Your Tech On, our show on All Things DOCSIS.  I'm Brady Volpe, Founder of The Volpe Firm and Nimble This.  With us is, John Downey, whose motto is - “Let's Pump You Up”.   John The post ANGACOM | FDX, R-PHY and Big Data appeared first on Volpe Firm.