Hungry for Health: Recent Episodes
Trish Ryan
I believe everyone has the ability to live the life they crave! I help people manage their minds through a results-driven process so they can enjoy foods that fuel their body, tackle cravings and emotional eating, increase energy and release weight.
Think about your brain as a room full of thoughts. You want to get them organized, in order, and deliberate. Most of the time, thought are just random, unfocused, and overwhelming.
When you let your mind go, where does it go? What do you think about?
Obsessive thoughts?
Habitual thoughts?
Thoughts that create desire or buffering?
This process helps to clean out and organize your mind like you clean out and organize your house. What do you need to let go of? What is outdated and no longer useful? What don't you want to think about anymore? What do you want to fill your mind with? What do you want to use your mind power to create?
This podcast content was originally posted in 2022 but I've re-recorded it because it is a game changer and today is the perfect time to make the changes needed so you can live the life you crave!
As a health coach, I am asked questions all the time... by clients, friends, family, and even people in line at the coffee shop.
I've taken some of the most commonly asked questions and I answer them on today's podcast!
Take a listen
Starting your weight loss journey can be daunting. We simply want someone to tell us exactly what to do. We've all been there – wanting someone to spell out the exact steps to shed those extra pounds. But what if I told you that true success lies in creating your own unique path?
Imagine this: I provide you with all the details, from what and when to eat to how to exercise, but the weight doesn't magically disappear when you snap your fingers. Frustration sets in, blame is assigned, you quit and soon the cycle repeats with a new coach or social media influencer.
Here's the reality: I am 100% here for support and guidance, but the key to lasting success is when YOU take charge. When YOU decide what works best for you, set your own goals and protocol, and declare, "I am doing this," that's when the transformation happens.
In this episode, I'll share 5 guidelines to EMPOWER YOU on your personalized weight loss journey.
Let's kickstart the journey to creating YOUR personalized plan for success.
Excuses are sentences running around in your head that make you feel justified to overeat.
Excuses often feel true.
Excuses always provide relief.
Excuses are normal.
Excuses that aren't noticed are the only ones that have total power over you. Once you notice them, you're taking your power back so you can overcome them.
Hit play and listen to 3 ways to flip the script and change your excuses into statements that instill positive actions.
I invite you to take a few minutes and complete this exercise. It’s an amazing way to end a month.
By celebrating everything that went well and summarizing all the learnings that took place over the last month, we honor our process and setup the conditions so that success is continued and inevitable.
Here is a list of questions to help you reflect on your wins in February.
What was the most memorable part of this past month? Describe it.
What were the 3 biggest lessons that you learned?
What did you accomplish this past month? What are you most proud of?
How are you different this past month from the month prior?
What are you most grateful for?
Name 3 things that you can improve on this upcoming month.
What are the concrete actions you can take to work on these improvements?
Answer these questions and keep crushing your goals!
Let's Go!
In order to get something different, you need to do something different.
In this episode, we delve into the fascinating realms of your brain, spotlighting two distinct parts and their unique functions.
Once you understand that many of your thoughts and actions have been "coded" into your brain, you can give yourself compassion as you teach your brain to think differently and create a different action to something as common as eating a plate of food
Awareness is the first step in changing any process or creating a new process.
So, how would you rate your relationship with food?
Is it your go-to for comfort when things go awry?
Does it calm you?
Is it your go-to celebration tactic?
Does it give you energy?
I have a worksheet for you that can help you rate where you are now. And if any of your thoughts freak you out, you can normalize them, neutralize them, and decide on the next best decision to move forward.
Having a positive relationship with food is a goal we should all have in order to help achieve our health goals.
In this episode, I talk about the beauty of unlearning. It was inspired by a single line I read in a book. "I wonder if there is a school for unlearning."
It's amazing how you can read one line and how it can translate into an absolutely powerful conversation. Today I am talking about 5 common health and dieting beliefs that we need to unlearn. And once you unlearn them, your weight loss goals will become that much easier.
Hey, ever wonder why we pack on the pounds and why so many of us can't seem to get a handle on our weight?
It's a common struggle, and I have heard it all from friends, colleagues, and even random people in line at the store. They share a relatable story saying, "I'm smart, but I can't figure out this food thing. Why is it so hard?"
Well, turns out, we all have this super-smart, logical brain, but there's also a sneaky little habit brain that's like a stubborn toddler when it comes to food.
The podcast dives into understanding this habit brain so you can take control with your big, beautiful, and smart logical brain.
What happens when I say, "Don't think about a purple elephant?"
Yep, you probably thought about a purple elephant.
What do you think happens when you tell yourself, "I can't eat after 7pm"
Yep, all you think about is what you want to eat.
When creating goals for yourself, I talk about what types of goals to avoid and a better approach to creating goals that your mind is willing, open, and excited to achieve.
I make a lot of car analogies in my coaching.
So I consider this week, prep week. Just as you get your car ready to go on a long road trip, this week I am getting you ready for your 2024 journey.
Come along for the ride as I ask some powerful questions that will help you choose your position in the car, your destination and make you realize that you are in complete control of your journey.
I don’t want anyone sitting around letting their fear dictate how they’re going to show up in their life. That’s my tagline...Live the life you CRAVE.
It is fine to be afraid, but let’s stop letting the fear dictate how we show up. There was a quote I recently heard.
“Faith and fear both demand for you to believe in something that you can’t see.” if you can’t see it, you might as well go with faith.
every. time.
Listen to learn the 5 things I quit fearing and the 5 things I learned to have faith in that helped me heal my relationship with food.
I'm going to be honest with you. December raises my anxiety level. The end of one year, the start of another, the holidays, the expectations... it all weighs on me.
But then I remember this statement.
“You get to take 100% responsibility for your life and the way it turns out.”
When I first heard this statement it was a game-changer for me. I let the words sink in and I could feel the power and confidence building inside me. There was no more blaming other people or circumstances for how things turned out for me.
So, I am sharing with you the 8 questions I ask myself daily to keep me focused, centered, and content, while still moving forward each day and making progress on my goals.
When I work with my clients we talk a lot about goals and priorities.
Then we talk about how often our priorities related to health and well-being (big rocks) are not treated like a priority. Once we start filling the day with all the medium and small rocks (let’s admit, it’s easy to get quick fixes from those little rocks) there is no room in the jar for what is truly important to us.
What are your big rocks?
How do they fit into your schedule each day?
Do you ever suddenly find yourself down the rabbit hole of negative self-talk?
Maybe you’re telling yourself “I’m not good enough” or “I’ll never reach my goals.”
Do you ever ask yourself, “Are these thoughts serving me?”
I can almost guarantee, they’re not.
In this episode, I talk about our brain’s negative noise.
Negative noise tells us negative things about our lives, self, and the world. I discuss how to identify negative noise so that you can process it. Some negative thoughts get lodged into our minds and we don’t even realize it, but there are ways to counteract this and program our brains to lead the lives we want.
You are a liar!
You will have more conversations with yourself than with anyone else in your lifetime. And I want to challenge you to prove to me that you are not a liar ( at least sometimes) when you talk to yourself.
For example, you’re about to skip the gym, again.
At that moment, you might be telling yourself...
"It doesn’t matter anyway."
"I’ll never get to where I want to be.”
"I will never change and be a person that goes to the gym consistently."
In THAT moment, I want you to identify the lie that you are telling yourself. The statement that does not feel helpful to you. I want you to ask yourself one critical question.
Is that true?
Let’s say the thought you chose is “I’m never going to get to the level of strength I want to be at.”
Is that true? Do I know for sure that’s true? Is there ANY evidence indicating that it isn't true?
Maybe it is possible that you can get as strong as you want,
Maybe there is a world where you can make this change.
Maybe you need to settle on a neutral statement, like "I don't know with 100% certainty that this thought is true." and see where your brain goes from there.
Listen and learn more.
No one wants to feel uncomfortable. In fact, your primitive brain purposefully steers you away from it in order to "protect you."
But when you take small steps to master the skill of discomfort tolerance you can stop running away from your goals - feel the discomfort, move through it, and meet the person you would like to become on the other side.
There are 3 types of eating - Habit Eating, Emotional Eating, and Intentional Eating. Members in my CRAVE! membership group and my 1:1 coaching learn the differences about each of these and they get to decide how they want each to be a part of their life.
Today, I am sharing with you facts about Habit Eating and ways to eliminate it from your daily activities.
Click below for the worksheet that is mentioned in the podcast
Habit Eating Worksheet
You've been there - left a tough meeting, your child is having a tantrum in public, you feel that life has gotten the better of you and the vision of sitting down with a pint of ice cream is looking oh so good.
Before you reach for the ice cream, try this 2-minute breathing exercise. It will give you the space to remind yourself who you want to be and that you have a choice in how you respond to your life.
Amid the whirlwind of conflicting thoughts, there is a simple truth. It’s OK, even normal, for two conflicting feelings to be present at once. Even more importantly, if you add a simple “and” between the two opposing emotions, you immediately give each their equal space and regain balance and control.
Here’s the magic in action:
I am scared AND I have hope.
I am sad AND okay at the same time.
I am afraid AND resilient.
I am anxious AND moving forward with optimism.
Are the goals you create ones of avoidance? This podcast talks about creating goals based on how you want to feel, vs what you don’t want.
Summer offers us a new routine.
Less structure with kids out of school
More daylight /warmer evenings
More time outdoors
kids' camps
college packing
vacations
time at the pool
Friday happy hours outside
family BBQs and more
But that doesn't mean you have to throw out the progress you have made on your health journey.
If you say you are " too busy" your brain will look for evidence to support that. But if you make a commitment to yourself to make progress every day, you can stay on track.
Start with this worksheet
I have recorded this podcast to hold myself accountable. Yes, I am a health and life coach, but I am also a human and I am on this journey, right along with you - working to create my life and live to my fullest capacity.
I recently find myself "taking a break" and scrolling social media.
And after my "break," I find myself no more energized. In fact, I have less energy, and my head is even more congested after comparing myself to others and recalling memories, and adding more things to my to-do list - all results from my 15-minute scrolling session.
So today we talk about scrolling - how it is NOT resting and ways to truly reset the mind.
Our old habits and ways of thinking may not be serving us. We feel as if we are walking through sludge as we work toward our goals. In this podcast, I offer two mindset shifts that can help release the all-or-nothing mindset and have you and your brain looking forward to creating the the life your crave!
In this episode, I talk about and describe buffering - an action we do to take us away from something we don't want to experience and has a net negative consequence. I was a night-time binge eater. I ate to comfort myself from emotions that felt too much for me. And that binge eating took me further and further from my goal of having a positive relationship with food.
Take a listen! Maybe it resonates with you Awareness is the first step to solving any issue.
Buffering is just one of the many concepts I teach in my CRAVE! membership program. I am inviting you to try my membership for FREE for one month. If you like what you're learning, you can sign up to keep receiving the information and the opportunity to get coached on any topic you need.
Click here to join for FREE
Knowing how to set goals is an important skill. It forces you to contemplate what you truly want out of life — but achieving your goals?
Well, that's a whole different ball game.
In this podcast, I will walk you through the steps to help you create a SMARTER goal and offer you options to get the support you may need.
I think a lot of us have this misconception that you’re going to hear something on a podcast or Instagram post one time - and it’s going to make sense - and bam - It's solidified in your brain.
BUT, it doesn't work that way. Your brain still offers up the way the same negative thoughts it’s always thought.
"this probably isn't good enough.... It’s never going to work.... you can't get this right"
In this podcast, you will learn why your brain keeps offering you those negative thoughts, even though they are not helpful and ways to rewire your brain so you can achieve any goal you desire.
Take a look at your current relationship with time.
Do you show up late to appointments?
Do you finish meetings on time?
Do your friends expect you to be punctual?
The way you treat your time and the time of those around you is important.
When you honor your time, you create a sense of certainty and commitment. For those you spend your time with, this builds trust in the relationship.
If you aren’t currently planning, honoring, and committing to your time, I ask you to question why.
Time and trust go hand in hand, and how to increase trust by working on your time allocation and management. We all have 24 hours each day, 24 of the most precious, pounds of gold.
So what are you going to do with yours?
If there’s a part of you who wants to lose weight in 2023, don’t make the mistake of just picking some plan.
In order to get something different, you need to do something different.
No more doing the same old diet techniques to lose weight wrapped up in a shiny new diet. Stop picking restrictive food plans if you dream of one day eating the foods you love effortlessly. Stop doubling down on the gym with killer workouts to make up for “eating sins” keeping you stuck losing and gaining weight while working hard.
I watch women using the same old diet techniques to lose weight, but they are still struggling because they don’t use the real skills required to lose weight. Listen up and sharpen these 3 skills to make achieving your goals easy.
Today I am offering you a sneak peek into my membership program. It's a lesson I taught earlier this month. Take a listen and see the type of work we do inside CRAVE! In this lesson, we talk about the feelings you have on the regular ( both positive and negative) and how they impact all the results in your life.
Whether we know it or not, most of us have manuals that we have “written” for other people in our lives on what they should do and how they should behave - especially around the Holidays. Most often these people are not even aware that these “rule books” exist, yet we expect them to follow the rules and get upset with them when they don’t.
It is important to understand that even though it is perfectly okay to have certain expectations of other people, we can get ourselves into big trouble when we start tying our emotional happiness to their responses to those expectations.
On this episode, you will learn how you can let go of all your rules and control attempts towards everyone you have manuals for and enjoy the holidays instaead of loathe them.
WHAT YOU WILL DISCOVER
- Why we can’t control other people.
- Why we want to change other people’s behaviors.
- What you can start doing today to lead a happier life and enjoy "your people" just as they are.
When you try to lose weight, do you ever ask yourself…
– Why can’t I get my shit together?
– What’s wrong with me?
– What if I never lose my weight?
When you ask yourself negative questions, your brain will provide negative answers.
You’ll never get an answer that feels amazing. You just get a mental beatdown.
On this podcast, I’ll give you 7 questions you can start asking yourself to HELP you lose weight (and help you keep going through the tough times).
Self-confidence as a feeling is powerful in driving us to accomplish our goals. It’s the fuel that gets us to the results we want.
In this lesson, we talk about self-doubt, self-love, and self-confidence and how to love ourselves more fully as we live our lives to the fullest.
You are in for a treat! Here is a sneak peek (or listen) of the Live Q&A session that was recorded last week inside the CRAVE! membership program.
During the session, I answered questions from members and recapped the lessons that were recorded during the month of October.
Learn firsthand how CRAVE! can help you reach your health and life goals!
As we live our life, there is one sentence steering us in the direction we are going.
In this episode, I share how to find the sentence running your life, how to change it, learn to believe it, and how to start taking action to get the results you want.
In this episode, I explain the different parts of the brain in a way that may help you understand why you sometimes veer off track and don't follow through on your goals. It all depends on what part of the brain you let drive the bus.
In this episode, I introduce you to CRAVE! a new membership program that is launching soon.
Learn what's included in the program and if this membership is the one for you.
You can also join the waitlist here!
There are 4 things a health coach can do for you that no diet book will
- Ask powerful questions
- Remind you where you are going and what's the next best step to get you there
- Get you out of the past and all the things that haven't worked
- Brainstorm solutions to problems you don't think you have the answers to
I am inviting people to see what's it like to work with a coach - email askacoach@corehealthcoach.com
I promise an exchange that will be different, supportive and leave you headed towards your goals!
Summer offers us a new routine.
kids' camps
college packing
vacations
Friday happy hours outside
family BBQs and more
But that doesn't mean you have to throw out the progress you have made on your health journey.
If you say you are " too busy" your brain will look for evidence to support that. But if you make a commitment to yourself to make progress every day, you can stay on track.
Start with this worksheet
Today we are talking about a thing. An inanimate object. It is not alive. Does not breathe, does not talk, yet everyone listens intently to what it says and gives it ALL the power over their lives. It's the scale. It's what so many of us bow down to every morning and say, “Please scale - please allow me to feel good about myself for the day.”
Drama around the scale does not serve us.
Scale drama is a frequent conversation topic because it's something people use to connect with each other. A night out with friends can lead to, "I'm at war with the scale this week, how about you?" Let’s not connect based on what the scale says or how “hard it is." Let's connect on how powerful we are, how smart we are, our achievements, and what great people we are?
This episode will teach you what kind of mindset we need to have before, during, and after weighing in. I will also emphasize the importance of shifting your mindset to make long term weightloss inevitable.
Today we learn about our modern brain and our primal brain.
When we make a plan using our modern plan ahead of time, we are much more likely to follow through. If we let the primal brain take over.... well that is where we can run into issues.
Listen as I give examples and dive deep into how you can live the life you crave with a simple plan.
Think about your brain as a room full of thoughts.
You want to get them organized, in order, and deliberate.
Most of the time, thoughts are just random, unfocused, and overwhelming.
When you let your mind go, where does it go? What do you think about? Obsessive thoughts. Habitual thoughts. Thoughts that create desire for buffering.
The process is to clean out and organize your mind like you clean out and organize your house. What do you need to let go of? What is outdated and no longer useful? What don't you want to think about anymore? What do you want to fill your mind with? What do you want to use your mind power to create?
This podcast is a game changer and today is the perfect time to make the changes needed so you can live the life you crave!
Show notes
Access to the worksheet
Many of us get into a routine during the week and have this thought about the weekends just being hard.
We associate weekends with dinner parties, BBQs & potlucks, going out and gorging on all the things!.
Maybe weekends are your time off and all you want to do is relax…and cooking seems like so much work.
You see, when we don’t challenge our belief that weekends are hard, all we’re going to see are things that reinforce our beliefs.
On this week’s podcast, I’m shining a light on WHY your brain does this.
Many people link together healthy eating and exercise and they make a vow to change their behavior and tackle both at the same time… BUT that only puts our brain in overwhelm and it will do everything in its power to make you stop making changes in both arenas.
Pleasure is what drives habit loops. Habits are the actions we take on a daily basis that determine our quality of life. Our habits are built on what feels most pleasurable to us. So let's make movement FUN!
In this episode, I'll go over 5 guidelines on how to incorporate movement into your life and make it STICK!
Moving daily will help you sleep better, elevate stress, and feel good. That momentum will create further change.
Try it. And most importantly, let me know how it goes!
This week we talk about Nutrition - Part 2.
We are still talking about getting rid of all the Diet Culture rules that are playing in the background in our brains and creating new, motivating thoughts.
Last week we hit the 4 keys to how to start losing weight in a way that is easy and sustainable. This week we go over 5 diet culture thoughts and flip so you can start to create new thoughts that will help you release the weight and crush your goals AND love yourself through the entire process.
This week we talk about Nutrition and its not a diet.
It's about getting rid of all the Diet Culture rules that are playing in the background in our brains and creating new, motivating thoughts.
It's about creating a game plan that works for YOU
What you will learn
4 keys to kickstarting your new and improved relationship with food
You will create awareness and get in tune and start listening to your bodies signals of when you are hungry and when you've had enough
And once you create the change and see the change, momentum will follow.
Today is all about sleep
Why You Need It
When you are not sleeping, your body is cooking up a perfect recipe for weight gain.
When you’re short on sleep, it’s easy to lean on a large latte to get moving. You might be tempted to skip exercise and then grab takeout for dinner, because you're too tired.
When you sleep, your body is resting and rebuilding. It's getting everything tuned-up so it is working properly and efficiently during the day. All the magic happens when we sleep.
How To Get It
Developing a night time routine
- Set up the Conditions for Success
- Start Small
- Clear the Clutter
- Create a Routine
Show Notes
Shawn Stephenson - Sleep Smarter
Matthew Walker - Why We Sleep
Today we are talking stress.
Why is this important to talk about this? Digestive stress is about 25% what we eat, and 75% who we are being when we eat.
Eating under stress is not only commonplace, it’s now socially acceptable and often a prerequisite for managing our lives. Sometimes we wear it as a badge of honor, saying look at me, I’ve got so much going on, that I don't have time for lunch or we scarf down a bar while doing 3 other things at the same time.
WHAT YOU WILL DISCOVER
- What our brain defines as stress
- What happens when we eat while we are stressed.
- Ways to turn off the stress response so we can obtain our optimal metabolic power
Show notes
Beathe+ app https://apps.apple.com/us/app/breathe-simple-breath-trainer/id1106998959
Are there parts of you, physically or your personality, that you just don’t like? Maybe they are self-appointed, or other people have criticized you about them or made fun of you for them.
We all have amazing, beautiful, extraordinary parts AND we have the not-so-amazing parts.
When you think the not-so-great parts are a problem that needs to be fixed, you create so much unnecessary pain and suffering for yourself.
In this episode, I offer new ways to you approach those not-so-amazing parts.
WHAT YOU WILL DISCOVER
- Why it's important to accept these parts of ourselves.
- The easiest way to start embracing the parts you don’t like.
- How to accept feedback without causing a downward spiral.
- How to accept your human experience and move forward with ALL your qualities
The questions that we ask ourselves are most often the most powerful tools we can use in our lives. By asking the right high-quality, empowering questions, we get inspiring and creative answers.
This week, I will explain how to start asking the right questions that will give you the answers to help you live the life you crave. I will also help you take control of your thoughts by equipping you with some actionable steps to follow.
FREE BONUS: I have created a deck of what I call Thought Starters and they are powerful questions you can ask yourself every day. When you continue to ask yourself thought-provoking questions and your brain searches for answers, you're deliberately building new ways of thinking.
I am giving away 10 sets of Thoughts Starters to my listeners. Post on Instagram that you listened to this incredible podcast and tag me @core_healthcoaching and I’ll send you a deck of Thought Starters that can help you start taking full responsibility for your life and the way it turns out!
Do you have so many diet rules in your mind that you can't keep them straight?
Let's burn those old rules and create something that is manageable and doable and created by YOU.
Here are three things you NEED to remember
1. The food isn't why you gained weight, it's your reason for eating it
2. All foods are approved.
3. Make it simple.
When we let go of apps and hacks and calorie counting, we can focus on what's important.
Listen to the podcast and find some common sense rules you can do any time and take anywhere to lose weight.
Drop the drama and drop the weight.
In today's podcast we break down the reasons you find yourself eating at 8pm witching hour
When you're eating all the things in the evening, that should be a bull horn of a signal that you've got work to do about how you're thinking about yourself and your life throughout the day.
This episode helps you flip the script and changes the "I have to's" so you can be proud of yourself at the end of each day and make choices that are in alignment with your goals.
Listen in and I'll explain why it's happening and how to solve for it.
Too often, we get stuck in consumption. We consume massive amounts of information on a daily basis. But all that consumption does not lead to achieving our goals. I love learning! It's essential to growth. And while this is action, it is not Dynamic action. Dynamic action can be hard, but it's the only way to reach our goals.
In this episode, we talk about dynamic action and how to commit to continuing to take action until we reach our desired result. Discover that obstacles in our journey, do not mean that we are doing anything wrong, or that we have failed, but that we must keep going, now armed with the knowledge of what doesn’t work. Get comfortable failing...because when you are failing, you are doing it right!
Your beliefs create your results. If you truly believe that you can do something, you will do it. If you don't believe you can do something, you absolutely won't do it. That's just the way it works. I'm not simplifying anything. That's just the truth.
You have a thought and you know it doesn’t serve you. In fact. it’s stopping you or slowing you down from achieving your goal. You know you have to believe something different, but all your brain comes up with is, “I don’t know what to think”?
But that’s okay. Brains like to be efficient, and coming up with new thoughts requires them to expend mental energy, so of course, they will provide a little resistance.
But despite your brain’s protests, it actually is capable of coming up with new thoughts if you learn not to take “I don’t know” for an answer.
That’s why a thought ladder is a great tool for getting your brain to generate new and different thoughts that you can learn to think
A thought ladder is how we go from thinking one thought to thinking something new. It creates the pathway for you to achieve your goals.
A big part of what I teach is that our thoughts are creating all of the results in our lives, our thoughts are the thing that we have control over that impacts us more than anything else. Sometimes our thoughts get in the way of achieving our goals. Today, I'll teach you why you may believe your thought is a fact, how to give it some space and believe that it's possible that it could be fiction and how to create a new thought that will put you on the right path to living the life you crave.
Episode 2 is about the thought, "What if I fail?". We want to learn to become aware of how often we say this ourselves and take action from that place. We want to create awareness and then give equal space to its opposite - "What if I succeed?" If we go through life only considering options like, If it doesn't work, if I fail. if this bombs, if I let myself down again, or I can't get this wrong again, then you are setting yourself up for a very scared and miserable life on top of never achieving your goals.
As a health and life coach, I talk all the time about the fact that life is 50/50.
2021 has been a year of wins and losses, joy and pain, calm and chaos, holding on tight and letting go.
It has been a year of you kicking butt and it is time to CELEBRATE it all! You deserve to relish in the delight of all that you have accomplished and remember how amazing you are. Let's take the time to make a list and be our biggest cheerleader!
Listen to the Intro to my new Podcast Hungry for Health where we will clean up our thinking about ourselves and our ability to live the life we crave!