Podcast appearances and mentions of sarah tonin

Do!! You!!! radio host and selector steps up for a round of Ransom The great Sarahtonin is a selector who's not one to fit into boxes. Less about genre boundaries and more about pure, unadulterated feeling – crafting sets that are part emo-odyssey, part dance floor magic built of rare disco through to techno Sarah's is one for the journey… Her Do!! You!!! radio show has already garnered her a cult following, with listeners all over the world. Whether she's lighting up the sweaty confines of Corsica Studios, festival stages like Gala, or curating mixes Sarah brings an infectious energy that's impossible to ignore. Buckle up, and let Sarah be your guide. “Take off all your clothes… I feel the beat… come and dance with me…” FULL INTERVIEW: https://www.theransomnote.com/music/mixes/sarahtonin-the-shine-a-light-on-mix/ @sarahtonindj

Food has a big impact on mood.  Why would that be? How does what you put in your mouth that goes down into your stomach affect all that's going on in your brain?  Carbohydrates are my dear friends. Well, some of them. You know, In every family, there are those people, you know how some people just make you feel good and others, not so much. For example, let's talk about Dorothy. I used to hang out with Dorothy once a week. Sunday mornings, in fact, And after we'd been together, I had bad breath, a headache, and I felt more than a little edgy. You see, Dorothy is a donut.  We parted ways several years ago, but one day I walked into a meeting and there she was dressed in chocolate and still pretty hot and I thought I'd just take one bite. But before, you know, it, I ate the whole thing.  And it didn't take long that I felt physically and emotionally drained.  But here's the deal, that period of absence highlighted the contrast of how I feel when I eat good stuff versus pure junk. And maybe you've noticed, or maybe you  haven't and maybe you just feel kind of bad all the time and you don't really know why. So let's talk about how certain foods affect mood and why. And since mini medical school is going to be pretty intense today, I thought I would turn the science into fiction.   No, don't meanan the facts aren't going to be true. I mean, fictional characters. To help you remember, you're going to need to use your brain, but bring your imagination along too.  And don't worry about taking notes, I created a free download for you that. It has a list of mood boosting foods. If you're on my email list. List. I sent it out. And. If not, there's a link to sign up in the show notes.  It's never too late. You can also go to www healthy looks great on you dot. Com.    Now the way that food affects mood is. About altering brain chemistry and hormone levels.   And my old buddies carbohydrates, they can  give you a real boost. But, their cousins can really bring you down. So let's talk about the good side of the family first. Food rich in carbohydrates boost serotonin levels.  The ol' feegood neurotransmitter er serotonin. We're going to call her Sarah for short. Sarah Tonin affects mood sleep and appetite. She is an intriguing member of the neurotransmitter family. And it has both a significant impact, both on mental as well as physical health. Sarah is a happy girl because she regulates mood and makes you feel happy and have an overall sense of wellbeing.  And she's the one you'll really miss when she's not around. You may feel depressed or anxious. And Sarah's family is a power family. In fact. Mel is another member of the tonin family, and that's super important. Did you know that Sarah tonin is a precursor to melatonin? So think of Sarah as Mel's mother and you need both of them to get a good night's sleep, and yeah, I'm talking to you cranky pants.  Mel is related by marriage to the hormone family.  And his presence is highly influenced by light exposure. And he regulates the sleep wake cycle.   He squirts out of the pineal gland. And if you're interested in the science of sleep, I'll put a link to that episode in the show notes, "Why is sleeping so hard?"  And stay tuned because after this series on mood, we're going to focus on sleep.  But here's what happens, Mel gets up every evening and tells your body it's not night, night time. He stays up most of the night and then he drops off in the morning.  At least that's how it's supposed to work. He keeps the bodies internal clock in sync, making sure the circadian rhythm aligns with the sleep-wake cycle; daytime and nighttime. And he serves on the antioxidant team as well, combating free radicals and reducing oxidative stress in the body.  To boost melatonin, you can eat things like tart cherries, grapes, nuts.  And itit's alsoimportant to have good sleep hygiene.  And again, if. If you're interested in sleep, make sure you're on my email list because there are some really exciting things coming now, let's get back to Serotonin. Do you know where Sarah lives?  Did you say the brain? Well, I hate to tell you, but 90% of the body's serotonin  is actually found in the gut, not the  brain. That may surprise you, but think about that gut brain connection.  Yep. That's why upset emotions cause an upset tummy.  And since her address is in the GI tract, she affects appetite and digestion all the way to the end of the street.  I'm talking about bowel movements see, now you'll remember all of this science of neurotransmitter, Sarah Tonin. But wait, there's more. Speaking of learning and memory, Sarah affects those cognitive functions as well. You know, Sarah is the type who can be all work and no play . Because high levels of serotonin can actually reduce sex drive. And that's why some antidepressants which are called serotonin re-uptake inhibitors can kill your sex drive. It's a balancing act for sure because you need Sarah to have a good sense of wellbeing, but too much can cause intimacy to take a back seat.  Diet can boost our sense of wellbeing by increasing serotonin levels, particularly foods rich in tryptophan.    Sarah tends to run away when they're stress or negative thinking, and that can be a vicious cycle.  Positive thinking and stress management, increase serotonin levels. And if you need a review class on stress management. There's a link in the show notes. Now I'd like to introduce you to another member of the neuro-transmitter family. He is the most likable guy you ever wanted to meet. Dopamine is considered to be the reward neurotransmitter thatkes you feel pleasure and motivation and helps with learning too. He's a standup guy. But we still have to nickname him dope. You see, he has a big role in addiction.  And when I say he motivates, I mean, he really motivates. It's even if it's for another hit of whatever lights you up. Since dopamine is associated with pleasure, it contributes to addictive behaviors. That can be a substance or an activity that is pleasurable. But it drives you to find that pleasure again and again, and that can lead to impulsivity to find more dope at all costs regardless of the consequences. When you participate in the fun and games, whether that's eating, exercising, hanging out with those you love, dope is there. He pushes us to take action and pursue goals so we can feel that reward. That can drive us to work harder or it can distort and cause us to go into an endless pursuit.  Again, it's a delicate balance. Dope keeps us focused, helps us pay attention. So we learn better and become more productive. He's like a coach. He's also important in coordinating smooth muscle and movement. And people with Parkinson's disease have low levels of dopamine. So that explains some of the features of that disorder. And without dopamine you'll feel depressed and anxious.  He's good to have around. So where can you find good. Dope. Well, exercise can boost levels as well as sleep. And food can boost production. It's like a well coordinated family picnic. And if you think dopamine makes you high, I'd like to introduce you to another member of the neuro-transmitter family. Endorphins.  let's call her Endera. She comes around every single time there is stress or discomfort and tries to knock out your pain. It's like she wants to be the fixer in the family.  She'll pump you up, make you feel great. She'll even give you a feeling of euphoria when you exercise intensely. You've probably heard of a runner's high even if you've never experienced it. But she also makes you relaxed to fix all that stress and anxiety. She also boost your immune system. So, where is this lovely lady and where can we find her. Like it or not exercise, the more intense,  the better.  Not ready to start running?  Well, there's another great way to bring Endera to the party and I'm talking about a good old belly laugh to crank out endorphins. You see, laughter really is the best medicine and Endera loves her some dark chocolate too, as well as spicy foods that contain capsaicin like chili peppers.  She'll rush to your side, if you get acupuncture because yeah, there's a needle involved and she wants to fix your pain. And even if you're averse to such things, just turn on your favorite playlist, Endera loves whatever music you love and  that's why those tunes bump up your endorphin levels and help with mood. Endera the fixer releases endorphins to make you feel good, stay resilient in the face of challenge. The last member of the neurotransmitter family I'd like to introduce you to is oxytocin. Because you see, love love will keep us together.    Oxytocin is the love hormone.  We'll just call her O for short, she wants us to stay emotionally connected and she's a hormone too. She's the glue of the family. She helps form strong bonds, both between parents and children.  friends and lovers.  We could call her the big O. Yeah, I did that on purpose. The foundation of any relationship is trust. O brings out feelings of trust and empathy, which is important for social interaction to be more positive and rewarding. She calms us down and reduces anxiety and stress. O plays a critical role in childbirth too. She stimulates the uterus to contract and promote the release of breast milk.. She's a lover, not a fighter. She likes touch any touch -hugging, holding hands, shaking hands, even a high five. All of those things release oxytocin. And this is going to make all the pooches happy, but petting your dog actually releases oxytocin. You can boost O levels, by enjoying time with the people you love and having conversations that bring you closer together.  Also do something for someone else and you both get a reward. ' Because doing acts of kindness, stimulates release of oxytocin. Stress tries to steal the joy that O brings. So learn relaxation and stress management techniques to keep her around. And oh yeah. O is important for sex too, in case you didn't get my previous pun. But it's not just casual sex. You see oxytocin promotes monogamous relationships, even in some animals.  I'm here to tell you that God only desires the best for you. And that's why he created us the way he did.  Now that I've introduced you to some of the members of the hormone family. Let's meet the others. First is cortisol. Good old Cort. He gets a bad rap because you'll find him wherever there is stress, but here's the deal.  He's got a lot of responsibility on his shoulders. He lives in the adrenal glands and he shows up in an instant when he thinks there's any kind of danger. He is the force behind the flight or fight response. He's in charge of controlling your body's metabolism and how fats and proteins and carbohydrates are used. His job also includes regulating the immune system and combating inflammation in the body. He knows how important blood flow is.  So he's super involved in regulating blood pressure and cardiovascular function. So that we have the power to run or fight. We need him to survive,.  especially in stressful situations, but he can be a bit much. Chronic stress.  leads to persistently high levels of cortisol. Too much of Cort is not a good thing and it's terrible for your physical health, contributing to heart disease, unwanted weight gain, gI problems, anxiety, and depression. He can wake you up all night long and make you sick by lowering  your body's ability to fight off infection. He is a great guy and we need him, but a little goes a long way. If you know what I mean.  Now,  you can get him to chill out by exercising and making sure you have good quality sleep. Managing him isn't easy, but intentional relaxation.  and combating stress settles him down. And if you eat a balanced diet of whole foods, fruits, vegetables, and whole grains that keeps him from getting out of control too.  And O can help. So make sure you're tending to your social life and bonds with loved ones and O would  also like for you to meet another member of the sex hormone family. Estrogen.  We can call her Esther. I'm pretty sure you've met her before. And you know how much of an effect she can have on mood as well as energy levels and cognitive function. And when she gets on a roll,  it can cause fluctuations in emotions as well as wellbeing. Her main role is to influence the development of a woman's body during adolescence, then she controls the menstrual cycle during the reproductive years, and then she jumps off a cliff during menopause, but that's one of those family stories we'll talk about on another day. Esther can  be moody. I'm talking PMS, peri menopause. And all the things, female, but she's a protector maintaining bone density and healthy cholesterol levels and supporting cardiovascular health. And she has a twin sister, but they aren't identical. Her name is progesterone. And we're going to call her Polly. I think that's kind of cute.  Polly Polly progesterone. She regulates periods and maintains pregnancy. And that's a lot of Ps. She also helps balance moody Esther by calming her down and trying to control her mood swings. She promotes better sleep and is just naturally sedating. We like her a lot because she helps maintain skin elasticity.  Now to balance these two wild sisters eat a balanced diet rich in nutrients. F oods high in omega three fatty acids control their behavior especially well, think flax seeds, chia, seeds, and walnuts. And you can add those to oatmeal and smoothies. Exercise. Is another good way to reign them in. And even if they smell stress, they'll go crazy and drive you there too.   And of course don't skimp on good sleep because they throw everything out of balance and they'll eat you alive without good sleep.  The twins have a brother too, his name is testosterone. We're going to call him Rone instead of testy because, well, that doesn't sound good. You probably think of Rone as being a male hormone. And while it's true that he turns boys into men, he    is also found in women, it's just in smaller amounts. Rone can increase energy, motivation and overall mood. He's buff, and supports muscle mass and strength and bone density.  He can be a lover and a fighter.  It's important in libido for both men and women.  And the last baby in the hormone family is insulin.   We'll call her Sully. She regulates blood sugar, brain function and mood. And she's tried for years to get along with Dorothy. You remember? Sweet, sweet, Dorothy.  She makes you crash and leaves you feeling sluggish and irritable.  And Sully is really just a peacemaker, always trying to control blood sugar and make sure it gets into the cells for energy. If Sully doesn't work properly then the body doesn't move sugar out of the bloodstream the way it's supposed to, and then we develop diabetes.  Sweet Dorothy and all of her sugary friends can sneak up on you and ruin your day. But here's the deal. If you consume sugar regularly, yuou  might not even realize that sugar and other simple carbohydrates. are what's causing that quick sugar spike.  You eat your biscuit  and jelly and it goes up and then you get a sharp drop, then a crash and this rollercoaster of emotions can cause mood swings, irritability and fatigue. We talked about hangry last week.  Not only that, but a high sugar intake can cause increased inflammation in the body and that's been linked to mood disorders such as depression and anxiety. So we can all agree that chronic inflammation is not good for your brain.  Think about some antioxidant rich foods like berries, all kinds of berries, blueberries, strawberries, raspberries and blackberries. And remember good old dark chocolate. It's gotta be at least 70% cocoa to maintain the antioxidant content.  And then those nuts, like walnuts, pecans, and almonds. As well as spinach and other dark. Leafy green vegetables like kale and Swiss chard, and lots of beans and artichokes for their antioxidant properties.  These are feel good foods. Unlike Dorothy. Dorothy sugar gives you a hit of dopamine. Well don't we like that. Yeah, but like everything else, the pleasure is temporary followed by dip, then cravings. And this is why sugar is such a vicious cycle and can be as addictive as any drug. These types of foods aren't good for you.  And they're often nutrient poor. And replacing in your diet, what could be nutrient dense foods. The standard American diet includes a lot  of sugar. And sugar before bed can affect sugar plums dancing in your head because sleep quality is affected in a negative way by sugar too. And that certainly contributes to mood disorders, including anxiety  and depression. But let's get back to insulin.  Natural ways to increase insulin are a balanced diet with low-glycemic index think fruit.  And regular physical activity. improves insulin sensitivity and helps maintain a healthy weight. Foods high in antioxidants include foods that have omega-3 fatty acids because they combat that inflammation. That's linked to mood disorders like depression. So are leafy greens, fatty fish, nuts, seeds, berries, dark chocolate, whole grains, legumes and bananas. They're all rich in vitamins and tryptophan, which is a precursor to serotonin.  Remember the feel good neurotransmitter serotonin.  It's also found in avocados, which contain healthy fats and vitamin B6, which can improve mood and brain function.  If you didn't get a chance to listen to last week's podcast.,I talked about the gut brain connection. You see. What you put in your tummy affects what happens in your head, and what happens in your head affects your mood.  So eat good food to have a good mood and. And be happy and be healthy because healthy looks great on.      Resources: Why is sleeping so hard? Good mood foods Stress management episode SIGN UP for podcast by email Healthy Looks Great on You - all episodes Get your good mood food recipe

Recorded live, in the dark at Club Stable, London, Tuesday 23 April 2024. Pitchblack Mixtapes is an offshoot of Pitchblack Playback, the event I founded where people come together to listen to albums on big immersive sound systems in the dark. Pitchblack Mixtapes is an offshoot where I DJ in the dark for an hour, playing a range of beautiful, emotive, trippy, varied music. Sign-up for updates at pitchblackplayback.com Side A: Pure Pianos by Ben Gomori Patti Smith Group - Wave Chilly Gonzales - Minor Fantasy Lisbeth Scott - I Fall Little Simz - Control Nils Frahm - Because This Must Be BANKS - To The Hilt Linda Perhacs - If You Were My Man (Demo Version) Fleetwood Mac - Songbird (Instrumental, Take 10) Quincy Jones on Prince's piano playing Prince - 17 Days Bat For Lashes - Desert Man (Piano & A Microphone 1983 Version) Side B: Ambient Airwaves by Sarahtonin Chris Coco - A Suitccase Full Of Stars Eternell - Cove (Presence) Dylan Henner - Harrisburg Marconi Union - Weightless Nthng - A Souls Search Purelink, J - 4k Murmurs Ekin Fil - Dew-drops Ulla - Falling Water Lullaby

Recorded live, in the dark at Club Stable, London, Monday 25 March 2024. Next session: Tuesday 23 April 2024 @ Club Stable with me + Sarahtonin https://pitchblackplayback.com/products/pitchblack-mixtapes-37-club-stable-camden-stables-market-london-tuesday-23-april-7pm Pitchblack Mixtapes is an offshoot of Pitchblack Playback, the event I founded where people come together to listen to albums on big immersive sound systems in the dark. Pitchblack Mixtapes is an offshoot where I DJ in the dark for an hour, playing a range of beautiful, emotive, trippy, varied music. Sign-up for updates at http://pitchblackplayback.com Side A: Acoustic Treatment Psychologist - Song To The Siren Portico Quartet - Life Mask (Interlude) The Authors feat. BBHollogramz - Hamani (unreleased) Nick Mulvey - Juramidam (unreleased demo version) Gipsy Kings - Olivdado The Beatles - And I Love Her (2023 Mix) Kali Uchis - Vaya Con Dios (Acoustic) Faze Action - Stuck Fugees - Vocab (Album Version) David Bowie - Letter To Hermione (2019 Mix) Sheryl Crow - Strong Enough (Live On Letterman) boygenius - Leonard Cohen Side B: Electronic Soundbath Takuya Matsomo - Vanishing In The Sand Louf - Sedentary Enigma - Sadness Part 1 (Meditation Mix) Pacific Coliseum - Floating Petals Gino Soccio - Closer MGMT - Days That Got Away John Beltran - Begin Again Chicane - Offshore Technasia - Sounds Of Solar Oscillations Jean-Luc Ponty - Computer Incantations For World Peace

Excuse a couple of technical gremlins in the first bit of this show, happens to the best of us. Anyway, once I got the mic sorted I was up and running with a slightly rebranded show - now called Funkier Sounds. I was all over the place in my bit of the show, covering obscure disco, red hot edits, soulful house, weird funky bits, and since our guest mix this time was only 45 mins I used my extra 15 mins to simmer down with some divine slow jams. The guest mix was totally worth waiting for though, as I was lucky enough to bring you a mix from one of the best DJs in London at the moment, Sarahtonin. I've seen Sarah a couple of times warming things up expertly for Low Life, and I'll be seeing her again on Saturday. Her mix was short but very sweet - starting with African vibes and working up through chugging, percussive rare disco and wonderful versions of slightly familiar tunes. Big thanks to Sarah - give her a big friendly follow please! https://soundcloud.com/sarahtonindj https://www.instagram.com/sarahtonin_dj/ HOUR 1 TRACKLIST 1 The Joubert Singers - Stand on the Word 2 Electric Soul - Here Come One 3 Soulkitchen Cookin' Crew - Space Princess 4 Tony Johns - Kocaine 5 Ronaldo Reseda - E Novamente Mas Que Nada (OOFT! Edit) 6 RobJamWeb - A Disco In Detroit 7 Nina Simone - See-Line Woman (Mr. Mendel Edit) 8 Meco - Other Galactic Funk (SLY Edit) 9 Nina Dunn - If You Want My Love (Do It) 10 Fray Bentos - Get It Any Time 11 Alex Fernet & Leslie Lello - Dump Funk 12 Ezel, Rona Ray - History Repeating 13 Blaze - Breathe 14 Jasper Street Company - Reach (Kenny Carpenter & Dimitri From Paris Churchapella - flep soulful edition) 15 Riva Starr - How It Feels 16 Block & Crown - I've Been Changed 17 A Taste Of Honey - Ain't Nothing But A Party (The Last Days Of Pompeii's Get Down Edit) 18 Rare Silk - Storm 19 Savannah Cristina - What You Wont Do 20 O'Bryan - Doin Alright 21 The Valentine Brothers - Just Let Me Be Close to You 22 Tavares - Bad Times

The boys give updates on the new launch on The Sports 4 America Network. www.Sports4America.com The Wolverine Den w/ Tony Blankenship: Launch date Aug 27th. The Roaring 20's Detroit Lions Podcast: Launch date July 26th. Co & Bro Opinion Show: Launch date Aug 2nd. Water Cooler Talk. Sarah Tonin update.. Is she living in a war zone? @norulezcosmetics ig. College Football Landscape, Zion Williamson news, NFL News. Aretha Franklin is our Musical Artist of the week. MLB outlook at the trade deadline, Get It Off Your Chest.

A Split 2 segment episode. (Don't ask why) lol. Scotty can't seem to get the upload right. In Part #1: Sarah-Tonin our new Gen-Z voice of the show is live in studio as we talk Long Distance Love Affairs, Relationships, Dating in the Social Media Age, making sure you get the bag and shooting your shot to get what you want. The question is put out there as to why Men love Submissive or Bossy woman? Corey says Black men don't hunt deer? Sarah and Scotty also get Corey to open up about his biggest love mistakes. Sarah talks about her big move from Houston Texas to Detroit only to be moving back. Sneak preview of Sarah's NORULEZ COSMETICS launch. Featured local Artist this week is one of the prettiest voices you will ever hear and her name is Mani Reign.

The snowy southern California weather has Geoff bundling up for bed, Kevin has more misadventures snowboarding and does a Chris Farley double feature revisit with Carl.

Does bicarbonate soda loading work and if so is the topical cream as effective as ingesting it? A listener wants to know. Also covered today on Newbie Questions, cycling fashion faux pas, carb/ketone loading and how to shift your identity and mindset to deal with big cycling challenges. Today's sponsor is Factor Bikes. Check them out, go to www.factorbikes.com Today's Show Sponsor is Athletic Greens. To Claim a 1 Year Supply of Vitamin D & Five Free Travel Packs head over to https://www.athleticgreens.com/roadman The heart beat of our community & best place to reach me is Twitter Want to watch full interviews on video? Check out our new Youtube Channel https://www.youtube.com/c/roadmancycling?sub_confirmation=1 Our full back catalogue of episodes https://anchor.fm/roadman-cycling-podcast My gift to you is 14 days of free coaching. To Claim your gift go to www.roadmancycling.com/14daygift Support this podcast by buying me a beer https://www.patreon.com/anthony_walsh For coaching inquiries https://www.roadmancycling.com --- Send in a voice message: https://podcasters.spotify.com/pod/show/roadman-cycling-podcast/message

It was a pleasure to be on @sarahsampringles podcast check her out she is doing amazing work out there !

Campy goes real life on this one, Jake conquers his four month dry spell, Bryan gets fired from the podcast (maybe). Be sure to practice timing out that nut bust, kings. Ep. 132 is presented by https://gvartwork.com/; use promo code "DUDE" to save 10% on all apparel!

Join Gabs in a special guest mix and interview with Sarahtonin from Austin, TX. Bringing deep house and techno vibes to the show, Sarah will also be preforming February 26, 2022 in Austin TX Ticket Link: ( https://geoji.com/g/Amnesia-A-Mardi-Gras-Masquerade-2261 ) .:. SARAHTONIN LINKS .:. Instagram: https://www.instagram.com/sarahpederzani/ SoundCloud: https://soundcloud.com/arahederzani

I interview?? The amazing Sarahtonin and go follow her on all her social medias

One of our listeners finds himself in a pesky love triangle. YouTube: https://www.youtube.com/watch?v=aJ8GM4fFXxs Patreon: https://www.patreon.com/thefergnealshow?fan_landing=true Instagram: https://www.instagram.com/fergie_ferg1/ Twitter: https://twitter.com/thefergneal

Professor P-Soop, Audrey and Luis Drayton present the very best in Unsigned and Independent music! Featuring Sarah Tonin, Whitworth, Kim Guthrie, Octane, The Vanilla Milkshakes, Leona X, Steve Inglis, The Oohz, Lyres Of Ur - plus Special Guest Liz Bodwell aka That Liz...www.fusionmusicradio.net

Subterranean Pink presents the very best in Unsigned and Independent music! Featuring Second Player Score, Katalina Kicks, The KIN'DRED, Victor Snow, linussamsgroup.lsg, Sarah Tonin - plus Special Guest Luis Drayton...www.fusionmusicradio.net

Professor P-Soop presents the very best in Unsigned and Independent music! Featuring Luis Drayton, Rock N Roll Villain Society, Project Octane, Irenka, The Kin'dred, Bo Jest - plus Special Guest Chris Parris of Sarah Tonin...www.fusionmusicradio.net

On tonight's episode I have the pleasure of chatting with social media influencer Sarah a.k.a. Sarahtonin. We dive into deep conversation surrounding sensitive topics such as self-care/self-love, mental health awareness, and suicide prevention.

This week’s story comes from Sarah. Newly single after a 5-year relationship ended, she decides to try a new style of dating and learns more about love than she did in the 5 years prior. This season we recorded all of our stories over Skype, which allowed us to reach people in places we wouldn't have been able to otherwise. This story is produced by Gabrielle Horton and scored, mixed, and mastered by Miles Dotson. About You Had Me at Black - You Had Me at Black is a storytelling movement reclaiming the black narrative by passing the mic to regular people with a story to tell. We do so through a weekly, seasonal podcast and live storytelling events. Become a YHMAB Patron This show is 100% volunteer-run and self-funded. Our mission is big, and after five seasons, 70 stories and half a million downloads we've just scratched the surface. We launched a fundraising campaign to sustain and grow the show for seasons to come. Our goal is 100 contributions (just 1% of our audience!) of $10 each day. Make a contribution today: http://www.youhadmeatblack.com/100. Rule the world. Tell your story - Our mantra is, "those who tell stories rule the world." Visit youhadmeatblack.com/tellastory for an opportunity to tell yours on our show Join our movement - If you're looking for a community of activists and storytellers to exchange inspiration, work and resources, join us here: http://www.youhadmeatblack.com/facebook LIsten everywhere Apple Podcasts: www.youhadmeatblack.com/applepodcasts Spotify: http://www.youhadmeatblack.com/spotify Google Play Music: http://www.youhadmeatblack.com/google Stitcher: http://www.youhadmeatblack.com/stitcher Connect on social Instagram: http://www.instagram.com/youhadme.atblack Twitter: http://www.twitter.com/youhadmeatblack Facebook: http://www.youhadmeatblack.com/watch

Luis Drayton and Professor P-Soop present the latest edition of "Butterflies and Hurricanes" on Fusion Music Radio! With Special Guest Ulisseus, music from Sabrina Fallah, Stuart Munro, Sarah Tonin, Ali Handal, The Counteracts, Octane, Take The Day - plus "The Week In Lulz" "My Life in The Bush Of Static" with Andrew Stys aka UU and more!*Listeners are advised that this show may contain material of a contentious nature. If you are easily offended, do not listen. YOUR FEE-FEES HAVE BEEN WARNED.Special Guest Ulisseus:https://www.facebook.com/ulisseus31https://www.reverbnation.com/ulisseusNews stories:Trump gives ground on wall: https://www.nytimes.com/2019/02/08/us/politics/government-shutdown-deal.htmlVirginia Gov. Ralph Northam won’t resign over racist yearbook photo: https://www.huffingtonpost.co.uk/entry/ralph-northam-wont-resign-racist-photo_us_5c5df169e4b0910c63f05d0fBernie Sanders close to announcing presidential campaign: https://www.theatlantic.com/politics/archive/2019/02/bernie-sanders-close-announcing-presidential-campaign/582328Activists force out Bernie Sanders at Seattle rally: https://www.cbsnews.com/news/activists-force-out-bernie-sanders-at-seattle-rallySpider bites Australian man on penis again: https://www.bbc.co.uk/news/world-australia-37481251Sewage sludge could fuel eco-friendly production of biosolids bricks: https://www.theengineer.co.uk/biosolids-bricks-rmitHumberside Police tell man to 'check his thinking' after he likes 'offensive transgender limerick' on Twitter: https://www.hulldailymail.co.uk/news/hull-east-yorkshire-news/humberside-police-twitter-transgender-limerick-2468385www.fusionmusicradio.net

Luis Drayton and Professor P-Soop present the latest edition of "Butterflies and Hurricanes" on Fusion Music Radio! With Special Guest Ulisseus, music from Sabrina Fallah, Stuart Munro, Sarah Tonin, Ali Handal, The Counteracts, Octane, Take The Day - plus "The Week In Lulz" "My Life in The Bush Of Static" with Andrew Stys aka UU and more!*Listeners are advised that this show may contain material of a contentious nature. If you are easily offended, do not listen. YOUR FEE-FEES HAVE BEEN WARNED.Special Guest Ulisseus:https://www.facebook.com/ulisseus31https://www.reverbnation.com/ulisseusNews stories:Trump gives ground on wall: https://www.nytimes.com/2019/02/08/us/politics/government-shutdown-deal.htmlVirginia Gov. Ralph Northam won’t resign over racist yearbook photo: https://www.huffingtonpost.co.uk/entry/ralph-northam-wont-resign-racist-photo_us_5c5df169e4b0910c63f05d0fBernie Sanders close to announcing presidential campaign: https://www.theatlantic.com/politics/archive/2019/02/bernie-sanders-close-announcing-presidential-campaign/582328Activists force out Bernie Sanders at Seattle rally: https://www.cbsnews.com/news/activists-force-out-bernie-sanders-at-seattle-rallySpider bites Australian man on penis again: https://www.bbc.co.uk/news/world-australia-37481251Sewage sludge could fuel eco-friendly production of biosolids bricks: https://www.theengineer.co.uk/biosolids-bricks-rmitHumberside Police tell man to 'check his thinking' after he likes 'offensive transgender limerick' on Twitter: https://www.hulldailymail.co.uk/news/hull-east-yorkshire-news/humberside-police-twitter-transgender-limerick-2468385www.fusionmusicradio.net

Luis Drayton and Professor P-Soop present The "Butterflies and Hurricanes" New Year Special on Fusion Music Radio! With clips from some of our most awesome interviews of 2018, music from BoJest, Chris Ingram, Maloa Warriors, Tiny Tim, Luis Drayton, Sarah Tonin, Linda Gambino- plus "The Week In Lulz", "My Life In The Bush Of Static" featuring Andrew stys aka UU and more!*Listeners are advised that this show may contain material of a contentious nature. If you are easily offended, do not listen. YOUR FEE-FEES HAVE BEEN WARNED.News stories:Trump orders rapid withdrawal from Syria in apparent reversal: https://edition.cnn.com/2018/12/19/politics/us-syria-withdrawal/index.htmlDavid Hogg says he plans to attend Harvard: https://edition.cnn.com/2018/12/23/us/david-hogg-harvard/index.htmliHOP cuts Tucker Carlson adverts after anti-immigrant comments: https://www.businessinsider.com/ihop-cuts-tucker-carlson-ads-after-anti-immigrant-comments-2018-12?r=US&IR=TTrump Says SNL Sketches Are “Real Scandal” That “Should Be Tested in Courts”: https://slate.com/news-and-politics/2018/12/trump-says-snl-sketches-are-real-scandal-that-should-be-tested-in-courts.htmlDer Spiegel 'fake news' reporter could face charges: https://www.bbc.co.uk/news/world-europe-46666389'Santa Claus' Dies At Kindergarten Party, Suffered Heart Attack: https://www.ibtimes.com/santa-claus-dies-kindergarten-party-suffered-heart-attack-2743838Grandfather banned from US over 'terrorist' mistake: https://www.independent.co.uk/news/uk/home-news/john-stevenson-us-visa-ban-terrorist-esta-form-mistake-a8660441.htmlMueller Has Been Looking At Middle Eastern Nations’ Influence On US Politics: https://talkingpointsmemo.com/news/mueller-middle-eastern-influence-politicswww.fusionmusicradio.net

Luis Drayton and Professor P-Soop present The "Butterflies and Hurricanes" New Year Special on Fusion Music Radio! With clips from some of our most awesome interviews of 2018, music from BoJest, Chris Ingram, Maloa Warriors, Tiny Tim, Luis Drayton, Sarah Tonin, Linda Gambino- plus "The Week In Lulz", "My Life In The Bush Of Static" featuring Andrew stys aka UU and more!*Listeners are advised that this show may contain material of a contentious nature. If you are easily offended, do not listen. YOUR FEE-FEES HAVE BEEN WARNED.News stories:Trump orders rapid withdrawal from Syria in apparent reversal: https://edition.cnn.com/2018/12/19/politics/us-syria-withdrawal/index.htmlDavid Hogg says he plans to attend Harvard: https://edition.cnn.com/2018/12/23/us/david-hogg-harvard/index.htmliHOP cuts Tucker Carlson adverts after anti-immigrant comments: https://www.businessinsider.com/ihop-cuts-tucker-carlson-ads-after-anti-immigrant-comments-2018-12?r=US&IR=TTrump Says SNL Sketches Are “Real Scandal” That “Should Be Tested in Courts”: https://slate.com/news-and-politics/2018/12/trump-says-snl-sketches-are-real-scandal-that-should-be-tested-in-courts.htmlDer Spiegel 'fake news' reporter could face charges: https://www.bbc.co.uk/news/world-europe-46666389'Santa Claus' Dies At Kindergarten Party, Suffered Heart Attack: https://www.ibtimes.com/santa-claus-dies-kindergarten-party-suffered-heart-attack-2743838Grandfather banned from US over 'terrorist' mistake: https://www.independent.co.uk/news/uk/home-news/john-stevenson-us-visa-ban-terrorist-esta-form-mistake-a8660441.htmlMueller Has Been Looking At Middle Eastern Nations’ Influence On US Politics: https://talkingpointsmemo.com/news/mueller-middle-eastern-influence-politicswww.fusionmusicradio.net

Dividual Recordings Presents The Dividual Dance Music Show- A Monthly Upfront House and Tech Podcast Featuring the Best Artists From Around the World Both Classic And New. This Episode Features Dividual's Very Own Duane Lea, Shame-ish and Sarah Tonin aswell as Tracks From Louie Vega, Roger Sanchez, Kerri Chander and More!

Luis Drayton and Professor P-Soop present the latest edition of "Butterflies and Hurricanes" on Fusion Music Radio! With Special Guest Andrew Stys aka UU, music from Honeybone, Subterranean Pink, Sarah Tonin, Luis Drayton, Octane, Ronald humphrey, Parallax Faction - plus "The Week In Lulz", "Cry Of The Wolf - Insights of Odie Demo Wolfford" and more! www.fusionmusicradio.net

Luis Drayton and Professor P-Soop present the latest edition of "Butterflies and Hurricanes" on Fusion Music Radio! With Special Guest Andrew Stys aka UU, music from Honeybone, Subterranean Pink, Sarah Tonin, Luis Drayton, Octane, Ronald humphrey, Parallax Faction - plus "The Week In Lulz", "Cry Of The Wolf - Insights of Odie Demo Wolfford" and more! www.fusionmusicradio.net

Luis Drayton and Kim Groff present the latest edition of "Butterflies and Hurricanes" on Fusion Music Radio! With Special Guest Sabrina Fallah, music from Second Player Score, Sarah Tonin, The Taco Bellas, Linus Sams, Digibilly, Whitworth - plus "The Week In Lulz", "Lolcow Bites" and more! www.fusionmusicradio.net

Luis Drayton and Kim Groff present the latest edition of "Butterflies and Hurricanes" on Fusion Music Radio! With Special Guest Sabrina Fallah, music from Second Player Score, Sarah Tonin, The Taco Bellas, Linus Sams, Digibilly, Whitworth - plus "The Week In Lulz", "Lolcow Bites" and more! www.fusionmusicradio.net

Sarah Tonin is guitarist and lead singer of the Chicago punk band Condition of Existence. In addition to playing in the band, she is also an activist and community organizer, a writer for the zine Pages Per Contect, an extreme sports enthusiast and she also raps under the alias Baylien. www.facebook.com/ConditionOfExistenceCHI https://www.ppcxnews.com/ Tracks we heard: Baylien - Classicism Dismissed ft. Reesey Lovee Sarah Tonin - I Wanna Be Your Dog (Stooges Cover) You can support this podcast by shopping in the Mad Conductor merch store and purchasing MC music on BandCamp and I-Tunes! www.madconductor.bigcartel.com www.madconductor.bandcamp.com See Mad Conductor live: 12/30/17 at Stehley's in Nazareth, PA (For Mad Conductor booking or to advertise on this podcast e-mail: mcdevlin@themadconductor.com) This episode is also brought to you by Nazareth Shaolin-Do, a Kung Fu and Tai Chi school run by MC Devlin. Classes are held at Nazareth Center for the Arts (30 Belvidere St. Nazareth, PA) Join us for a free trial class! Contact: NazarethShaolin@gmail.com for more info www.facebook.com/nazarethshaolin

This week, Dick Wound and minimus maximus are joined by, Sarah Tonin and Lexa Jane, to discuss Assholes (yes, literal assholes), Burlesque performance, and "The T Word" in relation to porn. Be sure to check out our sponsor for the next few weeks at www.sucreabeille.com for horror and fetish themed soaps and perfumes, and be sure to use the code OFFTHECUFFS for 13% off all your purchases. PLEASE RATE, REVIEW, and SUBSCRIBE to the show! Pay for max's pain! patreon.com/ocpkink Questions or comments for the show: offthecuffspodcast@gmail.com www.offthecuffs.org 1 (631) 881-KINK Find us on fetlife: www.fetlife.com/OfftheCuffs www.fetlife.com/Dick_Wound www.fetlife.com/minimus_maximus www.fetlife.com/MissSarahTonin www.fetlife.com/DollyDDelight Follow us on Twitter: @ocpkink @DickWound @MinimusMaxim Follow Dick Wound on Spotify: @ocpkink Our public kik group is #ocpkik We're also on www.thecage.co Check out our sister shows from PODCAST JUKEBOX: Will Sean Podcast? ProudToBeKinky Podcast Drinks with God & Parking Lot Radio Also check out our friend's shows: RISK! Kill by Kill Podcast & Black People Kink Opening and closing theme music: HOUND DOG RUN by This'll Kill Ya! Plug-spot background music:  SEE EM TOOEY TAS BEE by Matt Dallow

Join Rocco as his two cohorts, Jurassic Jen, and Sarah Sunshine oogle over another Special Guest! And they say Rocco hits on all the guests! Rocco's buddy from Boston, Actor Brian Regal is in studio and throwing on that thick Boston accent, causing the girls to get out of control. Brian and Rocco catch up and talk about there time working together on "Conan" last season. They were both in a sketch called "DoucheCon" where they played Italian Douchebags! Brian talks to the cast about training with Celerity Trainer Mike Ryan(link included) who has the best bicep workout for actors. He also tells the world about his upcoming music video with Darren Hart, and working with Dylan Marko Bell who Directed HARTS 'Peculiar' (www.hartsmusic.com). Brian discusses growing up in Dorchester getting into acting, and the way Mark Wahlberg paved the way, showing that you can be successful coming from the mean streets of Dorchester Massachusetts. We have Brian's Construction worker Head Shot on our website for all you ladies to creep on. You can find this sexy stud at www.latenightwithrocco.com. The Hollywood Late Night gang also plays a quick game of "Love it Or Leave it". This episode is kind of all over the place but packed with great conversation. The cast talks about Tom Brady, Adidas Boxer Briefs, Brawny paper towels, and much much more… Oh and Sarahtonin closes the show with her beautiful voice., singing, "Shout...shout...let it all out... and then Rocco "butchers it"!! Nothing but Love inside studio "Hot Tub" with Special Guest, Brian Regal at Hollywood Late Night! Don't get the wrong idea! Oh, and Rocco's mother still makes the best meatballs!!

The "Coolest Guy of the Week" award goes to none other than Soap Star, Lamon Archey. One of Rocco's good buddies from the "Beverly Hills Playhouse, he's known for his role on the "Young and the Restless" as villain, "Mason Wilder". Lamon recently vacated the recurring role and joined the cast of "Day's Of Our Live's" in the role of Valerie Grant's (Vanessa Williams) son, Eli Grant. Lamon has also earned credits on TV shows such as, "Cooper Barrett's Guide to Surviving Life", and "2 Broke Girls". Lamon's rugglish good looks, along with his even keel personality makes Sarah Sunshine quiver in her seat the entire episode. Nothing a little "Hennessy" can't cure! Jurassic Jen tells us all about her "Drunken Birthday Selfie", which can be seen on our website at www.latenightwithrocco.com. Even when she's blacked out she's posing for the cameraGo Jurassic Jen!! Lamon joins the cast as they talk about love in all the wrong places. You'll enjoy "Rocco's Jurassic Sunshine Of Love Poll", and find out what kind of questions men have about Valentine's Day. This is one day that Lamon Archey shall never forget…, not the podcast, but "Valentine's Day", find out why! ("Love it, Or Leave it?" -Valentine's Day) Our "One woman House Band", "Sarahtonin" plays another one of her LOVE SONGS to close out the evening, with a little help by Rocco as "Beavis" and "Butthead". Enjoy!!

Hollywood Rocco is back in-studio with Co-Host "Jurassic Jen" Durst and "One Woman Band", "Sarahtonin", aka "Sarah Sunshine" for another fun filled episode. Join the cast for a night of "fun and frivolity" as Jurassic Jen gets her first Reading from "world renowned" Psychic, Mystic Mona Van Joseph. Will Jurassic Jen finally meet the man of her dreams? Mystic Mona repeatedly reminds Jen not to "put out". Who knew Jen was such a floozy! J/k… Guys, who wants to wait a dozen dates to service the goods?! Mystic Mona goes deep inside the female psyche, in particular, Jurassic Jens', who finds out more about herself than she ever thought possible. Mystic Mona discusses how "The Secret" can show you how to manifest the "Law Of Attraction" but doesn't teach you how to hold onto those feelings! Her "Nine Day Energy Reset" program teaches you just that. Find out more this episode as "Hollywood Late Night" takes a turn to the dark side with Professionally Licensed Life Intuitive Psychic, Mystic Mona. She does not connect with those who have passed over or predict the future, but she tells Jen what is likely to happen in 2017 if she stays in the same energy. Will she get lost in the jungle looking for dinosaurs? Will she end up as a Web Cam Model? Is the love of her life, sitting right next to her? Or is it Buff?! Find out on this episode of "Hollywood Late Night".

Rocco is in-studio with the "lights out" for this "Pre-Halloween" episode. It's "bring your friends to work day" and since Trick or Treating is just around the corner, "Hollywood Late Night" gets a ring of the doorbell by their first Trick or Treater, Jurassic Jen's good buddy and talented comedian Brandon Scott Keller. Brandon talks a little bit about his stand-up comedy style, and his show called, "Pointless Comedy", currently playing at The Clubhouse" in Los Feliz. He also talks about his "Day Job", as Assistant to Stylist, "Mark-Alan Harmon". The HLN cast discusses "Halloween", the "Holiday"? Brandon and Rocco both like the "easy-access" Halloween Costume! Jurassic Jen is a big fan of Brandon's comedy and you know "Rocco's World" always has room for a comedic character or two. Speaking of characters, "Rocco's Reaper" pays the cast a visit and enlightens them on what will DIE in 2017(not people). This is one of Sarah Sunshine's faves! Things get a little dirty at some point I think. At least that's what Jurassic Jen admits. Rocco also checks in with "One Woman House Band", "Sarahtonin", whose been giggin' with Jack Black and Kyle Gass aka "Tenacious D", getting ready for their concert here in Los Angeles called, "Festival Supreme".

Come visit Rocco and friends; Tish Atkinson, Jen Durst, and one woman band "Sarahtonin" aka Sarah Weismer, while they get heated up in heavy discussion this episode at record highs. The title of this episode says it all. Our cast of candid women, "speak the truth" about "falling in love", "communication", "marriage", and how important penis size really is. Believe me, Tish will tell you straight up! No pun intended or is it? The cast just about has group prayer for "Tiny Penises" everywhere. You'll hear about how Jen will NOT clean her sheets if she likes you, and find out how Sarah has been celebrating her month long "Divorce Party". Maybe the cast can help destroy her wedding dress a little bit more, any ideas? Rocco is quickly rescued this episode with a "Ring" of the infamous "Doorbell", by "The Coolest Guy of the Week", Special Guest; Golf Professional/ Actor Joel Flynn whose been on TV Shows such as, "Veep", "Bones", and "NCIS Los Angeles". Listen, as Rocco's "all female cast" turn "Dreamy" about Joel's 6' 2" frame and his ruggedly handsome good looks. Yeah, I used that word. I could have used another word that rhymes with "Dreamy", but Rocco is a gentleman, and wouldn't approve, and then he would send someone to my house.. Anyways enjoy this "Steamy" episode as the women compare "Joel Flynn" to "Josh Duhamel" and admire his "V muscle". Also find out why Rocco got stood up by the cast to see Joel's performance in the "Award Winning" play, "Space", where he portrays a belligerent alcoholic father who runs away from his family on a hot air balloon, and hear about his upcoming project, "The Last Revenants". See you in-studio!

Enjoy Part 2 of "Just One of the Girls" as things get fired up! Rocco, Tish Atkinson, Jen Durst, and One Woman Band "Sarahtonin" aka Sarah Sunshine, are back in-studio for another "Verbal Jam Session". There are only a few awkward pauses by Rocco this episode..lol. While Rocco begins to take heat, he is quickly rescued by a ring of the infamous "Doorbell", by childhood friend and Entertainment Journalist; Jami Philbrick. He seems to "save the day" for a moment until he enlightens all the ladies about how Rocco set a classmate on fire back in high school, and how he evidently threw a chair from a 10 story window into the Town Pool. Rocco did not score any points with the ladies after these fun facts, but it does lead into some great conversation about Public Schools, Troubled Youth, Brothels, "the decline of the Pimp", and "the Art of the New Age Hooker". Find out which woman says, "we are all whores to some extent"… it just might shock you! "Girls Rule, Guys Drool", sad but true. Is that cheesy or what?? Also this episode, play along with the cast for another rendition of "Sound Bytes with Sunshine and Rocco", where we play various celebrity sound bytes and the cast buzzes in with the correct answer. You'll also enjoy another original song by "Sarahtonin".

Rocco is "Just One Of the Girls" in this two part series. He is surrounded by 4 intelligent, witty, extremely talented woman for 30 minutes of estrogen filled greatness. Rocco has created a "Roundtable" of powerful woman including; Content Producer Kimberly Tronic, Actress "Jurassic Jen" Durst, Actress/ Make-up Artist "Tish the Dish" Atkinson, and Actress/Singer-Songwriter Sarah Weismer aka "Sunshine". Are ALL guys Douchebags? Are guys only after One Thing? Rocco doesn't think he's a Douche, but is he? Find out this episode! The Cast talks about everything from "Transgender Bathrooms", and "Valentine's Day", to "Cuddling" and "Sucking on Toes". Rocco was a hockey player for over 20 years, so I would stay clear away from his toes, ladies! Rocco's "One Woman Band", "Sarahtonin"not only graces us with the final verse of her song from last episode titled, "Love Song", but also has a unique perspective on topics throughout the show. Armpits? Really Sunshine?!?

Scott McGregor and Chris Honeywell welcome Sarah Tonin aboard the GLOATMOBILE for an overcast day of garage sailing. GROM is a CRUEL MASTER and he is not meteing out as much BOUNTY as last month, but HOLY SHIT GIANT GORILLA!!!!!!! They have a GIANT GORILLA in their YARD!!!! Also, we meet a SITH at the pizzaria!Feedback for this show can be sent to: garagesale@twotruefreaks.comCHECK OUT MY EBAY AUCTIONS! Two True Freaks! is a proud member of BOTH the Comics Podcast Network (http://www.comicspodcasts.com/) and the League of Comic Book Podcasts (http://www.comicbooknoise.com/league/)!! Follow the fun on Facebook at https://www.facebook.com/groups/113051642052970/ THANK YOU for listening to Two True Freaks!!

Scott McGregor and Chris Honeywell welcome Sarah Tonin aboard the GLOATMOBILE for an overcast day of garage sailing. GROM is a CRUEL MASTER and he is not meteing out as much BOUNTY as last month, but HOLY SHIT GIANT GORILLA!!!!!!! They have a GIANT GORILLA in their YARD!!!! Also, we meet a SITH at the pizzaria!Feedback for this show can be sent to: garagesale@twotruefreaks.comCHECK OUT MY EBAY AUCTIONS! Two True Freaks! is a proud member of BOTH the Comics Podcast Network (http://www.comicspodcasts.com/) and the League of Comic Book Podcasts (http://www.comicbooknoise.com/league/)!! Follow the fun on Facebook at https://www.facebook.com/groups/113051642052970/ THANK YOU for listening to Two True Freaks!!

Once upon a time, ADD coach Linda Roggli (aka the ADDiva) had trouble remembering the names and interaction of those pesky ADHD neurotransmitters, which made it difficult to explain brain wiring to her clients. So she set out to simplify this exceedingly complex topic and voila! She made friends with three amazing neurotransmitter stand-ins: Nora Penne Effrin (aka norepinephrine), Sarah Tonin (aka serotonin), and Dope A. Mean (aka dopamine). These three low-voltage characters made life much easier for both Linda and her clients, and they might help you understand (and pronounce) these bad boys, too. In this episode of ATR, Jeff Copper interviews Linda about her new neurotransmitter friends and how they impact ADHD. So if you need a crash course (or a lighthearted refresher) in ADHD neurotransmitter action, this show is for you! Attention Talk Radio is the leading site for self-help Internet radio shows focusing on attention deficit hyperactivity disorder (ADHD) and attention deficit disorder (ADD), including managing symptoms of attention deficit disorder, adults with ADD, or adults who have children with ADHD. Attention Talk Radio, hosted by attention coach Jeff Copper, is designed to help adults and children (particularly those diagnosed with or impacted by attention deficit disorder or its symptoms) in life or business who are stuck, overwhelmed, or frustrated. It will help adults and children get unstuck and moving forward by helping to open their minds and pay attention to what works.