Category Archives: Lifestyle

November 30, 2012
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Guest blog: Jenna Dalton writes about productivity

By | Lifestyle, Mindset, Sales | No Comments

My 90:5 rule to double my productivity

increasing productivity by Jenna DaltonI’m an entrepreneur.

Translation: I always have a million and one things on the go and I need to stay focused to get it all done.

The problem is that I’m a bit of a workaholic. I love my business. I love creating. And I love organizing, planning and brainstorming.

But I was beginning to notice that my work was starting to suffer because I was working for hours at a time without stopping.

I would get on a roll and figured, “I’ll take a break once I finish this” or, “It’ll just take me another second, then I’ll take a break.”

But before I knew it, two, three, four… hours would go by and I’d literally have to peel my eyes off of my computer and get up to go do something else because my head hurt and my eyes were exhausted.

Know the feeling?

Well, I have good news! I found a solution that I truly believe has more than doubled my productivity.

I call it the 90:5 rule. I work for 90 minutes, take a 5 minute break, and then go back to work for another 90 minutes and continue the cycle.

Why? Well studies suggest that our productivity starts to go south after about 90 minutes. We have a tough time focusing and our brains are too tired to give us all they’ve got.

So, instead of pushing through and exhausting myself, I take a 5 minute break every 90 minutes. What do I do? I dance.

Yup, I actually put on some music and dance.

At first I did feel a little ridiculous dancing by myself – I made sure I went to my bedroom with the blinds closed – but now I absolutely love it!

And trust me. I’m not a professional at this. I have absolutely no background in dance (other than the one class I took as a kid which just reaffirmed that I wasn’t meant to be a dancer!), but it doesn’t matter.

The point is to get up, get moving and get away from whatever I was doing so I can come back fresher and ready to tackle another task.

Why does this work? Because I’m giving my brain a total break. I’m not reading emails. I’m not reading a book. I’m not thinking about something else. I’m not taking a “break” from one task and doing another. My brain gets to just completely relax and reboot.

Now, I totally think you’d love it too if you adopted the 90:5 rule. But that doesn’t mean you need to dance. You might work in an office and not want to explain to your co-workers why you get up and dance every 90 minutes (unless they’d wanna join in on the fun!)

If you don’t want to dance, that’s cool. The key is to just do something that you don’t really need to use brain power for. You aren’t reading anything, and it’s something where your mind gets a total break. A bonus would be if you moved as well – go for a walk, take the stairs a couple times, walk over to the break room and grab some tea.

By taking breaks like this, I’m positive it’s more than doubled my productivity because I’m able to get more quality work done. Sure if I plowed through I could probably get just as much work done, if not more. But by taking breaks, I make sure that the work I do, do is actually good.

It helps me stay focused too. I set goals for what I want to get done in 90 minutes and work hard to get it done. It works because I know in a little while I get a break and can celebrate my great work with a dance off!

At the end of the day I feel like I’ve accomplished so much more since starting this habit. I’m also not so bagged that I can’t enjoy my life outside work either!

So, if you’re ready to give your productivity a boost, give it a try. I’d love to hear how it works out for you.

About Jenna Dalton

As a former Personal Trainer and Nutrition Consultant, Jenna Dalton quit her job and built a coaching practice for women who know they should exercise, they just have a tough time actually doing it. Using her background in psychology, she continues to study how to be successful – for life. She now helps women turn “I should” into “I have” by using simple shifts that lead to big, lasting change – no deprivation diet or make- you-wanna-die workout required. You can find her at JennaDalton.com where you can get email updates on having the body and life you crave – for free!

Website: http://JennaDalton.com
Facebook: https://www.facebook.com/pages/Jenna-Dalton-Health-Life-Coaching/282110061831248
Twitter: https://twitter.com/DaltonJenna
YouTube: http://www.youtube.com/channel/UCKxRUNx3mAjBGeKqsLSG7Hw?feature=guide
Email: [email protected]

If you've enjoyed this post, in the comments below, tell me how you're getting on with the daily challenge of productivity. I'll be trying this technique out to increase my productivity. I might even set an alarm on my iPhone to make sure I do it, as I suffer from the syndrome i.e. workaholic that Jenna discusses. Let me know what action you'll take as a result of reading this post too. I'd love to hear.

Thank you, as always for reading and contributing here. If you found this useful, please share it with your friends!

With love and gratitude,

 

 

 

 

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November 9, 2012
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Being present in the moment: here’s a quick way

By | business start ups, Established business, Lifestyle, Mindset | 2 Comments

Who wants to be present in the moment?

Being present in the moment and Living in the moment Being present in the moment is something that I've heard bantered around so much lately. Interestingly I even had a riding lesson on it, with the wonderful Cindy at CW Western Training. Anyway, with the concept sunk in, it got me thinking. How often have I eaten a meal and not really tasted it, chatted with my kids without actually hearing them, got from A to B without knowing how, or completed a project without really thinking about it?  The answer is far too many times! More often that not my days pass me by whilst my mind is elsewhere. How sad! And, having spoken to others about this, I know I'm not alone. As a generalisation we all spend far too much time thinking about what was and what could have been, and on projecting into the future and wondering about what may happen.

Whilst no one can actually live in the moment all the time, some people, with practice, can learn to live in the moment for longer periods than others. By doing this, it enables us to stop being miserable by worrying about the future or even thinking about the past. It enables us to live as much as we can in the only moment that we'll only ever really live in, and control. The moment is right now and it is all there ever is, was and probably ever will be.

So here's what I've learnt about living in the moment. When you live in the moment you'll benefit from:

  • Clarity: You'll have much better focus, and creativity will come more naturally.
  • Calmness: You'll feel centred, relaxed and whatever you do will come more easily. Because you're not projecting into a possible future or reflecting on a previous experience there will be little fear holding you back. 
  • Positivity: Since there's little fear, there'll be fewer negative emotions when you're in the present. You'll move around on positive part of the emotional scale.

Being present in the moment and how to do it

1. Focus on what’s right in front of you, around you, or on you. Use your senses – feel – smell – hear – taste! Just look at what’s right in front of you right now. Listen to the sounds around you. Feel the fabric of your clothes. Smell the snow on its way and taste the rain as it falls on your tongue! Leave behind previous experiences. You come to the moment fresh, as if for the first time.

2. Focus on your breathing. Practice deep breathing and focus your mind on your inhaling and exhaling. This will align you with the present moment once again.

3. Focus on your inner body. This is a bit similar to focusing on your breathing. In both examples focus on what’s inside you rather than the outside.

4. Pick up the vibe from present people. If you know someone who's more present in the moment than others then access his/her vibe of presence. It's a similar experience to picking up positivity or enthusiasm. If you don’t know someone like that then watch DVDs by Eckhart Tolle. Whilst his books and MP3s are great, DVDs are the best medium as the biggest part of communication is voice tonality and body language.

5. Surrender to the emotion that's already there. It’s easy to get stuck in the past. Even if you want to move away from those memories there's a feeling there that brings them back over and over. The only way to reduce the power that feeling has over you is by surrendering to it. When you accept the feeling, surrender and let it in,  you literally stop feeding it energy and it vanishes.

What are your thoughts? Are you guilty like me of not being present in the moment for much of the time or have you found a way to accomplish this? If you practice living in the moment, what was your wake up call or how did you come to do this? Please share your experiences and feedback in the comments below as I’d love to hear. Finally, thank you, as always for reading and contributing here. If you found this useful, please share it with your friends!

With love and gratitude – as always,

 

 

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October 6, 2012
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The power of full engagement as demonstrated by Tony Robbins

By | business start ups, Established business, Lifestyle, Mindset | 5 Comments

Energy is the currency of high performance

Fast forward a year and I'm back at the National Achievers Congress in London, watching the big man – Tony Robbins. So much has happened this past year. I've studied Internet Marketing (and implemented), started a new job – earning another six figure salary, resigned from the job choosing passion over pay check, sold my IT company and started a new business – in a new sector! I've grown and challenged myself – expanded my comfort zones and am well and truly on my way! Now that I'm feeling far more in tune with myself I'm happy.

Anyway, as I'm listening to Tony, and watching a man filled with charisma, passion and unlimited energy, I'm reminded of one of the most important factors in business and leadership success: Managing energy, not time is key to high performance and personal renewal.

Energy not time is one of most precious resources. It is the currency of high performance. Performance, psychological health, emotional fitness and happiness are grounded in the skilful management of energy.

Leaders are the principals of organisational energy – or at least they should be! They inspire others first by how effectively they manage their own energy. Then they use this to inspire, lead, invest, mobilize, focus and renew the energy of others they lead. Their skilful management of energy, at the individual and organisational level enables full engagement. It results in a team that is totally behind their leader – and in sync.

Tony Robbins talks a lot about being ‘in state.' And, full engagement is the energy state that best serves performance. Full engagement requires drawing on physical, emotional, mental and spiritual energy. As energy reduces with over-use and under-use, it's important to balance energy expenditure with renewal. This is where the work hard, play hard rule comes into effect.

To build up our energy levels, we have to push beyond our normal limits. We have to get into training. The work is hard, but the results make the yield worth it. Training in this way, means training in the same systematic way as supreme athletes. It means turning energy training into a habit and a routine.

A note of caution too – if the intensity of the training is increased, it's necessary to balance that with the same amount of energy renewal i.e. time off. If you fail to do this you'll run the risk of burn out and breakdown, and your performance will obviously deteriorate. Equally – too much recovery without sufficient stress will lead to weakness. So the lesson here is clearly use it or lose it!

[box]Without time for recovery, our lives become a blur of DOING unbalanced by much opportunity for BEING – Jim Loehr and Tony Schwartz TWEET THIS[/box]

We live in a world that promotes an insatiable work ethic and ignores downtime. Whilst we work longer hours in the UK than the rest of Europe, I've seen nothing that compares to the work ethic of the USA, Asia and the Middle East. And that's a worry for the global economy as intermittent disengagement is what allows us to passionately re-engage. Ignore time for renewal, or time off, or recovery and it will backfire. Without a doubt the secret for high performance is in creating a balance between the two and countries that encourage people to seek intermittent renewal not only encourage greater commitment, but interestingly also more productivity.

So, my question to you is, how are you coping with your energy levels? Are you out of sync and at risk of burn-out or are you not putting enough effort in? Let me know what techniques you use to balance the two, plus also your thoughts on this subject. I'd love to hear.

Thank you, as always for reading and contributing here. If you found this useful, please share it with your friends!

With love and gratitude – as always,

 

 

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August 5, 2012
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What everyone ought to know about pain

By | business start ups, Established business, Lifestyle, New business, Uncategorized | 7 Comments

The real truth about pain

The truth about painMost people know the saying ‘no pain, no gain’ and right now I feel like some sadomasochist when I write and tell people that I like pain! My reasoning is because I know that it is actually my friend and ally. It tells me when I’m injured, it makes me hungry (for success) and it forces me to take action. Pain is not pleasant, it can keep you up at night and make you angry but believe me when I say that in the end going through pain is beneficial for you.

Often when you try something new, you’re not very good at it. If you’re a high achiever, this means experiencing the pain of discomfort and sometimes failure. What you’re essentially doing is stepping outside of your comfort zone. But, rest assured, everything that happens to you, as a result of doing this, serves you in some way. Pain can be both feedback that something is amiss and it can also signal great growth.  Sure it hurts and it’s not welcome, but it’s unavoidable for the successful entrepreneur.

If you ask a champion in any field of endeavour about pain, you will find that rather than avoid it, they embrace it and accept it as part of the game they must play to win. Champions realize that pain equals growth and the benefits far outweigh the discomfort. Look at what these three champions said:

  • Arnold Schwarzenegger: “I realized that pain could become pleasure. I was benefiting from pain. I was breaking through the pain barrier and shocking the muscles. I looked at this pain as a positive thing, because I grew.”
  • Cyclist Lance Armstrong: “Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit however, it lasts forever.”
  • Muhammad Ali: “I hated every minute of the training. But I said to myself, bear the pain now and live the rest of your life as a champion.”

Achievement expert Brian Tracy says, “90% to 95% of people will withdraw to the comfort zone when what they try doesn't work. Only that small percentage, 5% or 10 % will continually raise the bar on themselves; they will continually push themselves out into the zone of discomfort, and these are always the highest performers in every field.”

Studies at the University of Chicago by Mihaly Csikszentmihalyi, author of, Flow: The Psychology of Optimal Experience, back this up too.  The findings concluded that the highest achievers are those who consistently push themselves out of their comfort zones. Instead of withdrawing to their comfort zones when they don't get immediate positive results, they force themselves to stay at this awkward, uncomfortable and painful (but higher and better) level of performance until the pain finally subsides and they become comfortable at the new higher level.

So, what I’d like you to do is to take a moment and think about the sum total of everything you’re currently doing to improve your business. Think of every detail you can – the sales, the marketing, the admin, the technology, the operations, the management, the HR and recruitment, the level of effort, the sweat, the time that you put in – everything.

Now grab a pen and draw a small circle in the centre of a sheet of paper. Imagine that all the work you’re doing is contained in that small circle. Inside your circle, write the words, “where I am now – my comfort zone.” Next, take your pen and draw another circle outside the first one, and write, “the pain and I suck zone.” Finally, draw another circle outside of this and write the words, “where the magic happens and the kick ass zone.” This outer larger circle represents personal growth, increased performance and positive change.

If you’re not seeing the changes you want – a frustration that so many of us experience at some time in our life – it means you’re staying completely inside your comfort zone most of the time. In order to make a positive change in your life, you have to expand your boundaries by moving outside of this circle.

So, go do it! And, when you've done it, remember, this is too: expanding your comfort zones is a life habit. Each time you grow and step outside of it the pain subsides, the benefits are realized, and the pain is forgotten. You’ll have reached a higher level of achievement that will eventually become your new comfort zone! When this happens it’s time to press on again.

Tom Hopkins, a sales trainer and one of the world’s top motivational speakers, taught me this lesson recently when I read his book, ‘How to master the art of selling', “The pain of every change is forgotten when the benefits of that change are realized.”

[box]““The pain of every change is forgotten when the benefits of that change are realized.” TWEET THIS[/box]

In the comments below, tell me how you deal with the pain that results from expanding your comfort zone and what methods or techniques you use to combat it. Let me know what action you'll take as a result of watching and reading this post too. I'd love to hear.

Thank you, as always for watching, reading and contributing here. If you found this useful, please share it with your friends!

With love and gratitude – as always,

 

 

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July 16, 2012
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Meeting the notorious Laura Roeder of LKR fame

By | business start ups, Lifestyle, New business, Uncategorized | 11 Comments

An informal ‘interview' with Laura Roeder

Meeting Laura Roeder LKR, The Dash, Creating FameLast Saturday, I met Laura Roeder, the well-known American social media entrepreneur who has built a formidable online business. I’m a big fan of Laura, and in my opinion she’s doing a lot of things right. She is a social media, marketing expert who teaches small business owners how to get to grips with social media in their business, and become known as the leading expert in their field. She is the creator of Creating Fame and Your Backstage Pass to Twitter, and has over 500,000 subscribers. Her business turns over millions each year, which considering she’s less than thirty years old, and there's a recession on, in my opinion isn’t bad going! I have to say, it was a memorable encounter if only just to see how well grounded and down-to-earth she is.

The event started at 2:00pm at Waterstones bookstore in Piccadilly, London. London was abuzz, despite the rain; the Olympic visitors were in town. High up on the 5th floor, though, about 30 attendees had made the effort to join her and were networking. I made my way through them to a seated area where I could see Laura sitting, chatting and drinking coffee (or was it tea?). She was deep in conversation with several other enthused entrepreneurs. For some strange reason I approached introducing myself and shaking hands, instead of my usual continental cheek-to-cheek kissing! How very British!!!

If you've not come across Laura Roeder before I'll fill you in. Laura earned a degree in advertising at The University of Texas. Whilst she continued to teach herself about the web and online communications she graduated at 20 years old and moved to Chicago to start her professional career.

When she was 22 years old, she left her first and last job as a designer at an ad agency to start her own business as a website designer to small, local businesses. With her first major hurdle being scale, in 2009, she ‘fired' all her web design clients and switched over to the business model that she has today. So, this business really started from behind a video camera, where she taught potential clients how to get comfortable online. How cool!

Getting back to the day itself, in person, Laura is quietly confident, refreshingly honest and as you can see from the photo above, smiles a lot! I didn’t go to the event to interview Laura, but I was keen to meet her and have a chat. Based on that I wanted to share with you my experience, plus some of the questions I asked, and the answers she gave.

Is it easier to do business in the US as oppose to the UK?

Having spent some time in the UK, I was curious to know whether she thought that it was easier to do business in the US as oppose to the UK. At first she said she thought there were no differences, but having spent some time in the country, she was now beginning to wonder. For me, I was interested to hear how business owners in North America were far more used to having mentors and coaches. This was insightful. Having been a business owner for 15 years I hadn't really come across personal business mentoring. In Britain I believed this to be far more unusual than for our friends across the pond. Of course I'd experienced business owners who had attended training courses to develop their skills, but more often than not, I'd only experienced those who hadn't – let alone any who'd engaged with a mentor!

Any advice for a ‘newbie' starting out?

I was curious to know what advice she'd give to any ‘newbie’ starting out or whether, if she could turn the clock back, she'd have done anything differently. She said she’d been asked that question quite a few times, and that in all honesty she said that there was nothing she’d do differently. No regrets – I liked her style!

Growing a business, outsourcing and delegation

We also spoke about her team and delegation. She stressed how important it was not to do everything yourself and how vital delegation was. We shared the same opinion i.e. to do it as fast as the money permitted! If you didn’t, it would only hamper your business and set you back. You only have 24 hours in a day, so the only way to grow your business is by adding more hours, and the only way to do that is by adding more people that have their own 24 hours to add to your 24 hours! Simples!

[box]“The only way to grow your business is by adding more hours” TWEET THIS[/box]

Obviously when you’re starting out, unless you have considerable savings or investment you’ll have to do things yourself, but as soon as you can – outsource or delegate. Laura practices what she preaches and employs a small team – less than ten. Aside from being talented, they are tight-knit, family focused and share her values. Trusting them allows her to travel, which having shared her recent visit to Italy with us, she clearly enjoys!

Networking and events

Being a people person and someone who loves networking, one of the things I found interesting about Laura and her company, LKR, was the host meet-ups for small businesses. I wanted to know why Laura had decided to start doing them. That then lead us onto our experiences of networking. You see, when you serve small businesses, they are desperate to find other small business owners to network with. They need support in addition to finding business. Many of us, who were by now chatting, had our own far from ideal business-networking stories to share. Typically we'd been met with pushy business owners forcing their cards upon us in the hope we'd do business! As a group that valued developing value and genuine relationships, we were striving for something more. So we came up with the idea of hosting regular meet-ups for our own group and other like-minded entrepreneurs. More on this later…

Partnership or going it alone?

Having formed a business with another I was interested to know if she’d recommend going it alone or in a partnership. Being a current student at B-School, I had to ask her about forming this venture and her relationship with my teacher, Marie Forleo.

Laura talked about the relationship and business opportunity candidly and positively. She described it much like a marriage, which having been in business with a business partner I could totally relate to!

She spoke how she hired Marie originally as her mentor and how the idea for B-School was born. Whilst she expressed great gratitude for everything that had happened with B-School, including her adoration for Marie, she said at that time, it was right to move on, to listen to her heart/gut and to concentrate on LKR.

It’s exciting times again for Laura as she changes her entire business and relaunches on 17 July 2012. So, mark your calendar because she's making a huge announcement, and in true Laura style she's having a big fat party to announce it!!! The party is online so everyone can join in. She's promised awesome prizes every 15 minutes. You can ask-her-anything e.g. behind the scenes Q&A and much, much more, and it's all being broadcast LIVE from Blighty (the UK)!

Here are the details for Laura's event:

Tuesday, July 17th
9 AM Pacific
12 PM Eastern
5 PM UK

She”ll be broadcasting live for three hours, so hop on whenever you can but remember you'll have to be there live to win one of her delicious prizes! And here's a hint: if you've ever wished for a private consulting session with her to get feedback on your biz, do not miss this opportunity!

On 17 July 2012 at 9AM Pacific be sure to visit the live link

And, watch out for more information on our networking event!

In the comments below, tell me how you've got on with business networking groups, what experiences you've had of business partnerships and of doing business in the US  and UK.  Let me know what action you'll be taking as a result of reading this post too. I'd love to hear.

Thank you, as always for reading and contributing here. Thank you to my friend Camila Prada, who makes the most amazing pottery, for taking the brilliant photo of us too! If you found this useful, please share it with your friends!

With love and gratitude,

 

 

 

 

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July 3, 2012
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Dealing with a time management objection

By | business start ups, Established business, Lifestyle, New business, Selling | 7 Comments

Excuses: I'm time frazzled!

I've got no time and how to deal with this

Excuses, excuses, excuses – I've heard my fair share of them and I have to say that time is often top of the list. So, how do you deal with this when someone gives it to you as a reason for not doing something? This short blog answers that question. I've written it with the aim of providing you with some useful tips and also to help you see things from the point of view of the time frazzled person that you're dealing with.

Understanding the time management problem

So, firstly, let’s get honest here about not having enough time. Who feels like there are never enough hours in the day to get it all done? I for one often do, and I know that I’m not alone. Most of us regularly feel overwhelmed as we’re increasingly leading hectic lives.

Whilst technology may have become our ally on many levels it’s also made things a lot worse. Being the ‘devil in disguise’ to a certain extent, mobile technology advancements have meant that we’re now expected to be contactable (and in some cases working) all the time, whether we’re in a job, running our own business or just being a parent.

The top reasons why things don’t get done

  • We procrastinate
  • We get distracted
  • We can’t say no
  • We don’t delegate or outsource
  • We can’t let go as we’re perfectionists
  • We take on too many commitments and spread ourselves too thin
  • We can’t accurately estimate how much time something is going to take
  • It's not important enough to us

How to reclaim control and deal with the no time objection

So what can you do to help yourself and combat this time management challenge? How can you reclaim control and deal professionally with the ‘I've got no time' objection?

Well, one of the first things you need to be aware of is that this is an excuse. Time is just a statement of priority. We all have 24 hours in the day to get done what we want/need to get done. I for one find this incredibly exciting as it really does put all of us on a level playing field. What this actually means is that what we do with our 24 hours is simply up to us! We have to own this and take responsibility for it!

Like everyone else, we prioritize. We choose to do whatever we want to do with our time. Time is like currency – we trade it – choosing to give something up in order to do something that is more of a priority to us, our business or our family. If something is important to us, we will always make time.

I'm hoping this is all making sense to you by now. The final thing I want to say on this subject is simply to encourage you to be honest with those that you’re speaking to. If they are struggling, or getting stressed be there to help. We all need it sometimes!

In the comments below, tell me how you deal with the ‘I've got no time' excuse. Let me know too how you prioritize your time and overcome your time management challenges. Is there anything that you regularly choose to give up or sacrifice in order to get something done that is more of a priority to you, your business or you family? And, finally let me know what action you'll take as a result of watching this video and reading this post too. I'd love to hear.

Thank you, as always for reading, watching and contributing here. If you found this useful, please share it with your friends!

With love and gratitude,

 

June 24, 2012
0

How to achieve work and home-life balance

By | Lifestyle | 3 Comments

Work and home-life balance tips and techniques

Jane Frankland The Go2 Expert

 

I’m so excited to write this post as I made an interesting discovery regarding work and home-life balance recently. For years I’ve yearned to reach it. At times, it’s felt like trying to find the Holy Grail. I’ve beaten myself up about it and felt guilty more times than I care to remember. You see, I’m a working mum of three kids and have been building and running a business for 15yrs.

So the question I have to ask is, why is it that we think we can have balance in our lives?

A see-saw is rarely perfectly balanced and if it is completely level it’s because both children are approximately the same size and weight and both are able to touch the ground gently in order to maintain that balance. A lot of work goes into creating that perfect balance, which probably lasts for a split second. Now I know we're not like see-saws but I had to ask myself, if it’s so hard to balance a see-saw why do we all expect there to be a balance between our work-life and home-life?

How to restore work and home-life balance

Personally I’ve no idea! What I do know though is that there’s actually no such thing as a work and home-life balance. In fact, it's just an illusion. To me discovering this was revolutionary. The reason why it's an illusion is on account of the fact that we are living things, and just as a plant moves because it is growing, so do we. When a plant stops moving it’s because it's dead and our lives are just the same. We will always be moving and the so called ‘balance’ will always be shifting because we're growing and alive.

So it really is time to forget about having a work-life and home-life balance as it's impossible. Check out my video on it here:

And, in the comments below, tell me what you think about your work-life and home-life balance. Let me know what action you'll take as a result of watching this video and reading this post too. I'd love to hear.

Thank you, as always for reading, watching and contributing here. If you found this useful, please share it with your friends!

With love and gratitude,

 

 

 

 

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