Strong Habits - The Podcast
83 episodes - English - Latest episode: about 3 years ago -Inclusive feminist fitness podcast covering all things training, nutrition and mindset with Coach Pennie Varvarides. A mix of solo episodes where Pennie answers your questions and shares tips and stories, with episodes in conversation with some incredible people within the industry.
pennievarvarides.com
instagram.com/superpennie
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Episodes
#75: With Hannah Mouncey - on fighting for acceptance as a trans athlete
May 29, 2021 20:33 - 1 hour - 43.6 MBI spoke with Hannah Mouncey, a trans handball and Australian football player who has played for both the men's and women's teams. Hannah played for the men's football team for four years, competing at the 2013 world championships and narrowly missing out on qualifying for the 2016 Olympics. In 2018, she was named Victorian LGBT Sportsperson of the Year. There are not many athletes out there able to give insight into playing for the men's and women's teams, so it was really interesting to...
#75: With Abbie Stasior - on the neuroscience of habits and manifesting your dreams
April 01, 2021 14:59 - 1 hour - 87.8 MBAbbie Stasior is a health and life coach from the states, and is currently a nutrition and exercise physiology grad student at the University of Columbia. She runs the coaching company Be About Being Better. In the podcast I misspoke and said her postgrad was in neuroscience, but that was her undergrad. In this episode, we cover how our brains work when it comes to building and breaking habits. Abbie was able to call on evidence to explain our brains, even sharing when the best time of da...
#74: with Kelly Terranova - on living with with grief and how to live a full life
March 17, 2021 08:47 - 45 minutes - 62.9 MBKelly Terranova is the small business owner behind The Bee's Knees Journal. Kelly has lots of experience of living through adversity, plus also thriving in adversity. Her mum was diagnosed with the incurable and fatal disease Huntington's Disease–and Kelly also faced 13 years of not knowing whether or not she had inherited the disease (a 50/50 chance), which was luckily negative. Kelly has found humour and gratitude to be integral tools to thriving over the years and through adversity. In...
#73: With Meghann Koppele - on training for MS clients
March 04, 2021 16:45 - 55 minutes - 76.3 MBIn this episode I spoke with Meghann Koppele about training clients with MS. Megann is a certified Pilates instructor with 20 years’ experience, as well as a certified strength and conditioning specialist with a masters in applied physiology. Meghan runs a pilates studio in New Jersey working with clients living with a variety of conditions, including severe back pain, sports injuries, MS and pre/postnatal clients. Meghann created a Pilates-based protocol for early-stage MS clients and teac...
#72: With Dr David Robert Grimes - on covid19 myths, vaccines and conspiracy theories
February 15, 2021 16:27 - 56 minutes - 77.1 MBDr David Robert Grimes is a physicist, cancer researcher, and author. His scientific work includes everything from how tumours use oxygen to why conspiracies tend to fail, with a strong focus on public understanding of science and medicine. David contributes to the BBC, RTE, The New York Times, The Guardian, The Irish Times, PBS, and other outlets. He received the 2014 Maddox prize, and his first book "The Irrational Ape - why we fall for disinformation, conspiracy theory, and propaganda", ...
#71: Client Q&A - on naked running, protein bioavailability and oral health
February 03, 2021 20:46 - 21 minutes - 30.1 MBAnswering client questions. In this episode I cover: Oral health Sleep hygiene Dairy vs Plant-proteins bioavailability Homemade fast foods Naked running Get in touch: Instagram, Twitter @superpennie; email [email protected] Here are some links to homemade fast food recipes: https://tasty.co/article/candacelowry/fast-food-favorites-you-can-easily-make-at-home https://www.tasteofhome.com/collection/fast-food-copycat-recipes/ https://greatist.com/eat/healthier-fast-food-re...
#70: With Toral Shah on breast cancer, inclusive health care and racism
January 29, 2021 07:00 - 52 minutes - 72.7 MBI spoke with nutritional scientist and food and health writer Toral Shah, who runs the urban kitchen (@theurbankitchen), about nutrition for cancer prevention and recovery, inclusive health campaigns, how to make vegetables delicious and how fitness is political. Toral originally went to medical school. The goal was to become an oncologist, but when her mother was diagnosed with breast cancer, she realised that wasn’t the career for her. She completed a degree in cell biology, specialising...
#69: With Greg Nuckols - on protein timing, beer and the british empire
January 22, 2021 07:00 - 1 hour - 86.9 MBPart 2 In this episode, I speak with Greg Nuckols, who is an exercise science writer, powerlifter and coach. Greg is one of the smartest guys in strength sports and I've been learning from him via Stronger by Science and MASS for years. If you haven't listened to part 1, do that first. I split the interview into two parts as it was almost two hours long and I thought I'd give you a break. In this episode, we discuss the importance of protein timing, protein and carb intake on muscle buil...
#68: With Greg Nuckols - on sex differences in strength, muscle mass and training
January 15, 2021 15:39 - 51 minutes - 70.2 MBPART 1 In this episode, I speak with Greg Nuckols, who is an exercise science writer, powerlifter and coach. Greg is one of the smartest guys in strength sports and I've been learning from him via Stronger by Science and MASS for years. He also has held three all-time world records in powerlifting in the 220lb and 242lb classes. I split the interview into two parts as it was almost two hours long and I thought I'd give you a break. I'll share part two next week. In this episode we discus...
#67: Client Q&A - on posture, habit building and PCOS
January 13, 2021 12:10 - 16 minutes - 23.2 MBIn this episode, I answer questions from clients. I cover: hydration and caffeine, building effective habits/routines, dairy and PCOS and exercise snacks If you're interested in training email me on [email protected] or find me: on Instagram @superpennie Download 30-Day Bender: pennievarvarides.com/30daybender Music: Feather Waltz by Kevin MacLeod Link: https://incompetech.filmmusic.io/song/3743-feather-waltz License: https://filmmusic.io/standard-license
#66 - With Dr Rachel Evans: on eating disorder recovery, disordered eating and the binge restrict cycle
January 08, 2021 09:00 - 1 hour - 83.6 MBIn this episode, I speak with Dr Rachel Evans, a psychologist, hypnotherapist and eating disorder survivor. She uses her experience and academic knowledge to help clients to stop the restrict-binge cycle and feel comfortable in their body. Dr Evans’ approach focusses on conscious change, subconscious change and how physiology can impact recovery. She shares some tips for people struggling with disordered eating as well as her own personal recovery story. Check out Dr Evans' blog on body ac...
#65: Intentions for 2021 - single-tasking
January 04, 2021 08:00 - 10 minutes - 14.9 MBHappy new year, folks. Welcome to 2021. Are you ready? Find me on Instagram @superpennie Download 30-Day Bender: pennievarvarides.com/30daybender Music: Greta Sting by Kevin MacLeod Link: https://incompetech.filmmusic.io/song/3827-greta-sting License: https://filmmusic.io/standard-license Feather Waltz by Kevin MacLeod Link: https://incompetech.filmmusic.io/song/3743-feather-waltz License: https://filmmusic.io/standard-license
#64: With Ban Hass - On sex, relationships and f*ckbuddies
December 28, 2020 06:00 - 1 hour - 115 MBLessons from 2020. I had the honour of closing 2020 with the incredible Ban Hass. This was Ban's 2nd appearance on the show - you can also find her discussing whether there's space for feminism in fitness on episode 24. Ban is a fitness instructor, PT and Insta-Queen (instagram.com/banhass). In this episode, Ban and I have a chat about what we learnt this year. And it turns out it was mostly about sex and relationships. Ban is very honest as she retells some tales of the year, as we disc...
#63: With Alan Flanagan - on cholesterol, heart health and dementia prevention
December 22, 2020 17:12 - 55 minutes - 76.8 MBI spoke with Alan Flanagan, who is currently pursuing his PhD in nutrition at the University of Surrey, having completed his Masters degree in nutrition science at the same institution. Alan is the founder of Alinea Nutrition (alineanutrition.com), an online education hub dedicated to providing impartial, science-based nutrition analysis. He is also Research Communication Officer for Sigma Nutrition, creating educational resources for nutrition science. Previously a lawyer in Dublin, Irel...
#62: With Becca Knapp - on gender, inclusivity and gym intimidation
December 21, 2020 19:02 - 1 hour - 87.8 MBI spoke with Becca Knapp, a PT based in Hackney. Becca has been working as a PT in London for 7 years: Fundamental to their ethos is that training should be inclusive. They help people move better and feel better irrespective of age, gender or identity. This is an excellent chat about the gender binary, patriarchy, strength training, inclusivity and finding what you love. We share our experiences of living in society as queer people, of that feeling of being new in a gym and what people c...
#61: With Dr Hana Kahleova - Vegan diets, insulin resistance and arthiritis
December 13, 2020 21:35 - 50 minutes - 70 MBI speak to Dr Hana Kahleova, director of clinical research for the Physicians Committee for Responsible Medicine. She has conducted several clinical trials, using a plant-based diet in the treatment of obesity, diabetes, and metabolic disease. Her research showed that a plant-based diet leads to a greater weight loss and improvement in metabolism, and addresses multiple mechanisms behind diabetes. This is a really interesting episode discussing the benefits of plant-based diets and time-res...
#61: With Dr Hana Kahleova - Vegan diets, insulin resistance and arthritis
December 13, 2020 21:35 - 50 minutes - 70 MBI speak to Dr Hana Kahleova, director of clinical research for the Physicians Committee for Responsible Medicine. She has conducted several clinical trials, using a plant-based diet in the treatment of obesity, diabetes, and metabolic disease. Her research showed that a plant-based diet leads to a greater weight loss and improvement in metabolism, and addresses multiple mechanisms behind diabetes. This is a really interesting episode discussing the benefits of plant-based diets and time-res...
#60: With Dan Van Zandt - on flexibility research and how mindset can change range
December 10, 2020 12:16 - 1 hour - 94.3 MBThis is such an informative episode with flexibility researcher Dan Van Zandt. He busts some flexibility myths and goes into detail on what flexibility is, why it matters and how to improve it. We also discuss the impact of mindfulness practice on flexibility and how anti-anxiety exercises can sometimes make more difference to flexibility than short bursts of static stretches. You can find Dan on Instagram @flexibility.research You can buy my 30-Day Bender at pennievarvarides.com/30dayben...
#59: Q&A - metabolism, glucose disposal agents, and Miley Cyrus
December 03, 2020 18:16 - 25 minutes - 35.5 MBAnswering client questions this week: - Healthy vegetarian breakfast ideas - What are glucose disposal agents and do they work? - How to hit 10,000 steps working from home - Foods that boost metabolism - Foods that impact brain health and concentration - Are Miley Cyrus and I compatible Don't forget to rate and review if you're listening on Apple. pennievarvarides.com/30daybender Twitter, Instagram, Facebook @superpennie
#58: with Ben Patrick AKA the Knees Over Toes Guy - on bulletproof knees
November 26, 2020 13:24 - 1 hour - 98.2 MBIn this episode I speak with Ben Patrick, world renown knee specialist working with athletes across the board to fix knee pain, run faster, jump higher and hurt less. I've been excited about this episode for MONTHS. Ben is a new dad, and he was multitasking recording this interview, with his tiny human in the backseat of his car. We spoke about Ben's journey from knee surgery to knees of steel, his system for rebuilding damaged knees, training older populations, training kids and what yo...
#57: With Kelechi Okafor - on spirituality, motherhood and living your truth
November 23, 2020 20:36 - 45 minutes - 62.2 MBI spoke with the incredible Kelechi Okafor about being present in your training can teach you to be present in your life; about mum shame and the systems that create it; and about breaking free of the stories the world tells you about yourself. This episode was really fun and I'm so pleased I got to sit down with Kelechi and have this chat. Kelechi's studio on instagram @kelechnekoff_studio Kelechi on instagram @kelechnekoff and Twitter You can find me on Twitter, Instagram and Facebook...
#56: With Lucas Aaron - on flexibility and strength
November 15, 2020 18:50 - 50 minutes - 69.8 MBI speak with Real MVMT coach Lucas Aaron on all things flexibility. He answers the questions: what is it, where do you get it, and do you need it. You can find Lucas on instagram at @rangeofstrength and find more about his flexibility coaching course at @real_mvmt or uni.realmvmt.com If you'd like to purchase my 30-day flexibility programme, 30-Day Bend(er), head over to my website: pennievarvarides.com/30daybender Find me on Twitter, Instagram and Facebook @superpennie
#55: With Afolabi Akinola - on community and mindset
November 11, 2020 19:51 - 41 minutes - 56.9 MBI speak with Afolabi Akinola, co-owner of black-owned gym Elite Evolution in Hackney, about creating a community, helping black fitness professionals in the industry and taking care of your mental health. Find Afolabi on instagram @eliteevolution elite-evolution.com If you'd like to level your fitness up, or get someone the gift of movement for xmas, you can pre-order 30-Day Bender here: pennievarvarides.com/30daybender Find me on instagram, twitter and facebook @superpennie
#54: Q&A - on running in the dark, being intentional and knowing your values
November 08, 2020 21:25 - 21 minutes - 30.1 MBIn this episode I answer client questions, covering training through winter; why we eat more this time of year; intermittent fasting and PCOS; and sugar cravings. Plus a very cool fun fact at the end about a new invention doing good things for the environment. Pre-order 30-Day Bender from my website: pennievarvarides.com/30daybender Find me on Facebook, Instagram or Twitter @superpennie
#53: On PCOS and the gut microbiome
November 01, 2020 18:17 - 9 minutes - 13.7 MBIn this short episode I discuss strategies for managing PCOS and some cool research into gut health Find me on Instagram, Facebook or Twitter @superpennie Pre-order 30 Day Bend(er) pennievarvarides.com/30daybender
#52: With Richie Kirwan - On muscle loss, aging and the consequences of the covid lockdown
October 26, 2020 10:42 - 48 minutes - 66.2 MBThis is such a brilliant episode. I spoke with Richie Kirwan, a Nutritionist and PhD researcher at Liverpool John Moores University. He has an undergrad degree in biological sciences from University College Cork and a masters degree in nutrition and metabolism from the University of Barcelona. His research focuses on the effect of muscle and body fat on heart disease and how we can use high protein Mediterranean diets and Resistance Exercise to improve body composition and health. In this ...
#51: With Gregg Slater - on health, longevity and training smarter
October 21, 2020 19:59 - 1 hour - 85.2 MBIn this episode I speak with Lift The Bar Head Coach and Owner of Lift The Bar Training, Gregg Slater, about the importance of training in terms of health and longevity. We speak about training more efficiently as you get older, so you don't have to train for as long. About what happens to our bones and muscles as we get older, and how lifting weights and generally doing exercise can slow this down. Losing our ability to live unassisted isn't a given part of ageing; but we treat is as such. ...
#50: On motivation, mental health, gender, mobility and more
October 18, 2020 14:26 - 41 minutes - 57.4 MBCan you believe there have been 50 episodes already! Thanks so much to all my listeners and subscribers. I appreciate you. This is a special episode answering some client questions and speaking with some special guests. Sophie Thomas (@sofitee) on dealing with depression and identifying your values Jay Alderton (@jayalderton) on motivation and discipline Ollie McCarthy (@ollywmccarthy) on strength and mobility training for runners Becca Knapp (@trainwithbecca) on gender and strength ...
#49: With Michaela Breeze - on weightlifting, technique and bureaucracy
October 12, 2020 16:07 - 52 minutes - 71.7 MBI speak with weightlifting coach Michaela Breeze about all things weightlifting, from her 20+ year career, training, technique and accessory work. Michaela also spills the tea on the red tape stopping the UK's weightlifting body from moving with the times, as well as some insight into what it was like to be the only girl with the team for so long. Find Michaela: www.powerposition.co.uk @MichaelaBreeze And pre-order my Strong Habits: 30-Day Bend(er) here: https://pennievarvarides.com/30da...
#48: With Sarah Hawkins - on gut health and IBS
September 30, 2020 14:56 - 1 hour - 96.2 MBIn this episode I speak with Sarah Hawkins from F.I.G (Food is Good) Nutrition. Sarah is a registered associate nutritionist (ANutr) and yoga teacher with a special interest in gut health, IBS and improving our relationship with food. Sarah works on a one to one basis helping people to improve both their nutrition as well as other important lifestyle factors such as stress, sleep and physical activity, all of which play a major role in the health of our guts and our relationship to food. Sa...
#47: Work/life stress is ruining your training
September 29, 2020 19:59 - 13 minutes - 18.4 MBIn this episode I'm answering a client question. I discuss how work/life stress can lead to you over reaching / over training and what you can do about it. Making training progress is all about managing stress. Are you doing these things? Find me on Instagram, Twitter or Facebook @superpennie
#46: With Lee Chambers - on losing use of his legs and overcoming adversary
September 27, 2020 10:46 - 1 hour - 84.3 MBIn this episode I speak with Lee Chambers, Environmental Psychologist, Wellbeing Consultant and Founder of Essentialise Workplace Wellbeing. Lee discusses how he overcame numerous life struggles to be the man he is today, including when an autoimmune disorder took away the use of his legs. He talks about what it was like as a young black man navigating his mental health and what it meant to be a man, in an environment where people didn't really understand what mental health even was. And h...
#45: Q&A - newbie gains, running faster and iodine
September 23, 2020 10:08 - 14 minutes - 20.6 MBIn this week's episode I answer client questions. I discuss the biggest lesson I wish I knew when I first started training, how long it takes to rebuild strength and muscle mass after a break, how often you need to train legs to run faster and what kit is worth getting if you're not planning on going back to the gym any time soon. I also take a look at getting enough iodine on a vegan diet. I've levelled up the podcast with a new jingle and a new microphone, so I'd love your feedback! You ...
#44 - Stop eating your feelings
September 15, 2020 19:24 - 20 minutes - 28.2 MBIn this episode, I offer some practical advice for managing emotional eating and share some of my own journey through the process. We all know what food we're supposed to eat to be more healthy, and yet. The reason we can know what we are supposed to do and not do it, is because often the eating has nothing to do with the food itself. It's the other stuff. It's the stuff we've been ignoring. Disclaimer: If you're suffering with binge eating disorder, or any other eating disorder, you shoul...
#43: With Zorica Bowie - on Taekwon Do, discipline and the patriarchy
September 07, 2020 19:48 - 1 hour - 83.7 MBThis was such a wonderful episode. I spoke with my wonderful friend Zorica Bowie about all things Taekwon Do. Zed is a co-founder for Girls Who Kick, an organisation bringing all the girls and women of ITF Taekwon Do together. She has been a Taekwon-Do student of Master Nick Symonds since 1997, black belt since 2002, 5th Dan since 2018. She's also European Silver medallist (2005), a full time English teacher, a qualified car mechanic and is completing a research PhD this year. This might ...
#42: With Michelle Griffith Robinson - on the Olympics and cultivating a positive mental attitude
August 31, 2020 13:29 - 44 minutes - 61.2 MBIn this episode I spoke with the incredible Michelle Griffith Robinson, our very first Olympian on the show! We spoke about her time as a pro athlete, what it's like being an athlete from a working class background, being a black woman, how to cultivate a mindset that will help you succeed and why exercise is so, so important whether you're a young girl or an older woman. You can find Michelle on Twitter @RobinsonOly. Get in touch with me on Instagram, Facebook or Twitter @superpennie.
#41 - Fitness and mental health
August 29, 2020 14:45 - 14 minutes - 20.1 MBIn this episode I discuss tips for managing fatigue and the ways in which exercise can affect mental illness. Sign ups are now open for the September intake of Strong Habits. Get in touch if you'd like to join the team. You can find me on Instagram, Facebook and Twitter @superpennie. [email protected]
#40: With Jamie Alderdon - on mindset, discipline and getting shit done
August 25, 2020 10:37 - 42 minutes - 58.4 MBIn this episode with fitness and business coach Jamie Alderdon (@jayalderton), we speak about how he trained for his Guinness World Record, how you stay motivated to do stuff when you don't feel like and how to cultivate discipline. Jay also shares some insight on how he dug himself out of quite a dark place and reshaped his values and his life to improve his mental health - and how looking after his mental health actually improved his business, even though that's what his was ignoring his m...
#39: PCOS and ghrelin, plus training while pregnant
August 20, 2020 11:16 - 22 minutes - 30.4 MBIn this episode I discuss the connection between ghrelin and PCOS and why it's so damn hard to lose weight. Plus a look at training while pregnant and what you need to watch out for. You can find me on Instagram, Twitter and Facebook at @superpennie. If you're interested in signing up for the next intake of Strong Habits, email me at [email protected]
#38: With Chloe Whylie - on being a hybrid athlete and racism in the fitness industry
August 13, 2020 07:38 - 39 minutes - 54.6 MBIn this episode I speak with Chloe Whylie, Whylie Can Lift, about her journey into weightlifting, competing injured, fighting for social justice and how money becomes a barrier for so many young athletes. Chloe is a hybrid athlete competing in weightlifting and powerlifting, as well as a strength and conditioning coach, from Bath, UK. You can find Chloe on instagram (https://www.instagram.com/whyliecanlift/) and Twitter () at @WhylieCanLift. If you'd like to discuss the episode, or anything ...
#37: Keeping hydrated in hot weather
August 11, 2020 10:47 - 2 minutes - 2.76 MBShort one from me today on staying hydrated in this mini heatwave
#36: With Ashley Bowers - on emotional eating, diet culture and weight loss
August 07, 2020 04:30 - 43 minutes - 59.2 MBIn this episode I speak with American strength and nutrition coach Ashley Bowers about how to stop emotional eating, and work on your relationship with food whilst still having aesthetic goals. You can find Ashley on instagram @ashley_bowers_
#35: going back to the gym, obesity and PCOS
July 29, 2020 13:29 - 17 minutes - 23.5 MBIn this episode I talk about Boris' plan to take on the UK's obesity problem, whether meal timing makes a difference for people with PCOS and other metabolic disturbances and what it was like to go back to the gym for the first time in four months. Find me on instagram @superpennie.
#34 With Sophie Thomas - on psychology, philosophy and fitness
July 18, 2020 21:57 - 58 minutes - 79.8 MBIn this episode I speak with the wonderful Sophie Thomas on all things modelling, fitness, psychology and philosophy. She shares stories of her experiences with depression and how fitness and philosophy both helped her get through the dark times. As well as explaining the power our minds have over our physicality. Sophie is a personal trainer currently doing her masters in psychology. You can find her on instagram @sofitee. If you'd like to send me any questions, or talk about this episode,...
#33 Simple strategies to self-motivate
July 13, 2020 13:20 - 7 minutes - 9.84 MBStop relying on motivation to get you started. Sometimes you just need to start by yourself. In this episode I share a number of techniques I use to build self-discipline, something more important that motivation. Want to discuss this episode? Find me on instagram @superpennie.
#33: Simple strategies to self-motivate
July 13, 2020 13:20 - 7 minutes - 9.84 MBStop relying on motivation to get you started. Sometimes you just need to start by yourself. In this episode I share a number of techniques I use to build self-discipline, something more important that motivation. Want to discuss this episode? Find me on instagram @superpennie.
#32: With Elle Linton - on Cycling, being a woman and menstrual cups
July 05, 2020 13:50 - 38 minutes - 52.3 MBThis is a fun episode with fitness blogger and personal trainer Elle Linton. She shares useful tips for women wanting to get into cycling, something often seen as a bit of a boys club. You can find Elle on instagram @ellelinton. If you'd like to ask me anything, find me on instagram @superpennie. If you're interested in finding your own local Breeze rides, here's the link: https://www.letsride.co.uk/breeze
#32 - With Elle Linton on Cycling, being a woman and menstrual cups
July 05, 2020 13:50 - 38 minutes - 52.3 MBThis is a fun episode with fitness blogger and personal trainer Elle Linton. She shares useful tips for women wanting to get into cycling, something often seen as a bit of a boys club. You can find Elle on instagram @ellelinton. If you'd like to ask me anything, find me on instagram @superpennie. If you're interested in finding your own local Breeze rides, here's the link: https://www.letsride.co.uk/breeze
#31: On the science of habits + Q&A
June 29, 2020 14:27 - 25 minutes - 34.8 MBI really liked this episode. I explain how habits are formed in our brains and what that means for behaviour change. Intentionality is important here. Plus I answer your questions on recovery, massage machines and pcos. Find me on instagram @superpennie. Sign up to my FREE newsletter here and get weekly tips straight into your inbox.
#30: With Dibs on dysmorphia and inclusive fitness
June 18, 2020 06:42 - 34 minutes - 46.8 MBTo celebrate Pride Month I am speaking to a few different LGBT fitness pros about their journey and their philosophy. At a time where our trans brothers, sisters and non-binary fam are under increasing pressure and danger, I wanted to amplify their voices. In this episode I speak with trans fitness professional Dibs about their holistic approach to training, their personal struggle with dysmorphia and why fitness should be inclusive. I really enjoyed this episode. This was my first time s...