Something Shifted with Sean Loots

Do you think your co-workers have high or low emotional intelligence? What can we learn about EQ from someone that grew up in a communal home? Theran Knighton-Fitt grew up in a home filled with love, support and more people than the average preschool class. Theran's formative years clearly impacted how he leads his life and the work he does at Mygrow, an online employee wellness platform that drives personal growth. In this episode of Something Shifted, Theran explains that emotional intelligence is a set of skills that helps manage oneself and interactions with others effectively. EQ involves self-management, relationships with others, decision-making, and stress handling. Core beliefs, values and personal narratives can play a significant role in the development of emotional intelligence. Theran also shares his view on engaging with AI. Quotes from Theran Knighton-Fitt: "It was a complex and complicated childhood that has formed me in so many different ways." "Emotional intelligence is so much broader than the average understanding." "So much of the work we do at Mygrow is restorative, it is rehabilitation work to try and undermine some of the self-beliefs and narratives that we have of ourselves." https://mygrow.me Growing Up in a Communal Home (00:00:43) Theran's childhood experiences in a communal home in South Africa and the family's relocation plans. Influence of Childhood on Emotional Intelligence (00:02:12) The impact of Theran's upbringing on his life and work in emotional intelligence. Understanding Emotional Intelligence (00:05:06) Theran's explanation of emotional intelligence, its definition, and the broad involvement of emotions in various life areas. Core Beliefs and Emotional Intelligence (00:09:43) The role of core beliefs in the development of emotional intelligence and their impact on identity and narratives. Neuroscience and Emotional Response (00:13:25) Theran's explanation of the amygdala's role in associating past experiences with present situations and its impact on emotional responses. The Importance of Belief and Support (00:16:25) Theran's perspective on the importance of having someone who believes in us, as seen through the lens of being a parent. Restorative Work (00:20:16) Theran explains how the work at Mygrow is restorative and rehabilitative, aiming to address self-beliefs and identities developed in childhood. Engaging with AI (00:21:39) Theran shares his approach to engaging with artificial intelligence and emphasizes the importance of maintaining human values and behaviors. Emotional Sensitivity (00:24:19) Theran reflects on how exhaustion increases emotional sensitivity and the impact it has on feeling offended or misunderstood. Recording Songs for Children (00:26:42) Theran expresses his desire to record the songs he wrote for his children, explaining the sentimental significance and meaning behind them. Youtube · Instagram · Website

Bonus Episode: In this episode of "Something Shifted," Sean talks with Noa Belling, a psychotherapist and author of "Stress Less: Managing Anxiety in a Modern World." Noa shares her expertise on stress management, particularly the benefits of writing as a tool to alleviate stress. She explains how jotting down thoughts and to-do lists can help clear the mind and address underlying emotions. The episode serves as a practical guide for listeners to manage stress and improve mental clarity, with an invitation to explore more of Noa's stress relief strategies in her book and on the podcast. Noa Belling's book Stress Less is available online and in all good bookstores now. Youtube · Instagram · Website

Bonus Episode: In this episode of "Something Shifted," Sean welcomes Noa Belling, a psychotherapist and author of "Stress Less: Managing Anxiety in a Modern World." Noa discusses the brain's negativity bias and offers strategies to counteract it, such as focusing on positive aspects of our lives and engaging in acts of kindness. She suggests practical exercises like soaking up positive experiences and placing hands on the chest to foster positivity. The episode aims to provide listeners with tools to manage stress. Noa Belling's book Stress Less is available online and in all good bookstores. https://noabelling.com Youtube · Instagram · Website

Bonus Episode: Listen to Noa Belling, a psychotherapist and author of "Stress Less: Managing Anxiety in a Modern World" take you from anxious to calm. Noa shares a quick stress relief exercise focusing on present-moment awareness by engaging the senses and adjusting posture. She explains how this practice can enhance mental clarity and resourcefulness by tapping into the brain's prefrontal cortex. Find Noa Belling's book Stress Less online and in all good bookstores now. https://noabelling.com Youtube · Instagram · Website

Bonus Episode: Noa Belling, a psychotherapist and corporate consultant, discusses the link between posture and mental state, offering a tool from her book Stress Less that uses posture change to alleviate stress and anxiety. She suggests that adjusting one's posture can improve emotional well-being and clarity of thought, even if it doesn't eliminate the stressor. The episode serves as a resource for practical stress management techniques. Noa Belling's book Stress Less is available online and in all good bookstores. https://noabelling.com Youtube · Instagram · Website

Are you aware of how stress physically shapes your life? Sean Loots sits down with award-winning, bestselling author, psychotherapist and corporate consultant, Noa Belling to discuss her latest book, Stress Less: Managing anxiety in a modern world. In this episode, Noa shares the physiological impacts of stress and the transformative power of body awareness. For example, have you ever caught yourself holding your breath while checking emails? Noa Belling talks us through "email apnea," a stress-induced freeze response triggered by our digital habits. Discover the array of stress responses—fight, flight, freeze, and the cell danger response—and learn how to shift into a state of relaxation with simple techniques. Don't miss the valuable insights on cultivating a relaxation response to enhance your overall well-being as Noa shares practical tips and exercises to combat anxiety and depression, highlighting the crucial role of mindfulness and the body-mind connection. Quotes from Noa: "When you feel like it's tipping over and you can't cope, that's when you know you're on the slippery slide into too much stress." "When you are in that kind of a frozen response, you've been sitting really still, unnaturally so." This episode was originally published by Pagecast and is followed by a short series of guided Stress Less practices exclusively for Something Shifted listeners, led by Noa Belling. https://noabelling.com https://somethingshifted.co.za The introduction (00:00:01) Introducing the podcast and the guest, Noa Belling. Stress levels and coping (00:02:20) Discussion about stress levels, coping mechanisms, and practical stress-reducing techniques. Physiological reasoning for stress (00:04:16) Exploration of the physiological reasons for stress and its role as a survival mechanism. Differentiating good and bad stress (00:05:58) Differentiating between good and bad stress, and the impact of chronic stress on mental health. Inspiration for writing "Stress Less" (00:07:57) Noa Belling's inspiration for writing the book "Stress Less: Managing Anxiety in a Modern World" and the impact of the pandemic on stress levels. Body-mind connection and stress management (00:10:06) The connection between body awareness, mental health, and stress management, and the importance of self-awareness in managing stress. The importance of body movement (00:14:44) Discussion on the significance of body movement in reducing stress and anxiety, and its impact on breathing awareness. Email apnea and dissociation (00:16:13) Exploration of the concept of email apnea and dissociation experienced while being on screens, and its impact on stress response. Understanding stress responses (00:17:56) Explanation of different stress responses, including fight-flight-freeze and frozen-stilling responses, and their effects on the nervous system. Cell danger response (00:21:31) Insight into the cell danger response and its impact on the body's protective and regenerative functions under stress. Developing the relaxation response (00:26:38) Explanation of the relaxation response and its benefits in fostering presence, ease, and compassion, along with practical tools for growth. Identifying stress styles (00:29:01) Exploration of different stress styles, including anxious freeze and its physiological and emotional manifestations. Differentiating freeze responses (00:30:08) Comparison of anxious freeze and numb blank freeze responses, and their respective physiological and psychological characteristics. Youtube · Instagram · Website

Are you ready to discover how challenges can fuel personal growth? In this inspiring episode of "Something Shifted," Sean dives into a heartfelt conversation with Erin Drayton, a mother of two with a story that will move you. Together, they delve into Erin's academic pursuits, the nuances of raising a child with down syndrome, and the transformative power of therapy. Listen as Erin shares her family's influence, her battle with anxiety, and the resilience she's built along the way. Don't miss this deep dive into the role of therapy in overcoming life's hurdles and fostering self-development. Quotes from Erin: "Michael is the complete antithesis of that; he threw my whole plan for my life, my whole thought of life, completely off its axis, and for that, I am actually truly grateful." "He's given me experiences that have truly pushed me to be a better version of myself. He's shown me the enormous gratitude for small things, for small progress, for small achievements." Find Erin Drayton on Instagram: https://www.instagram.com/erin_drayton www.somethingshifted.co.za Introduction (00:00:01) Sean introduces the podcast and Erin Drayton, setting the stage for the conversation. Perception of Intelligence (00:03:11) Erin discusses the weight of intelligence in her life and her changing perspective on its significance. Journey to Therapy (00:06:27) Erin narrates her journey to therapy, including the physical and emotional symptoms that led to seeking help. Therapy's Impact (00:09:11) Erin describes how therapy has helped her process trauma, manage anxiety, and improve her relationships, including with her daughter. Michael and Down Syndrome (00:12:54) Erin shares her experiences as a mother of a child with Down syndrome and how she navigates public perceptions and interactions. Erin's Parenting Journey (00:15:11) Erin discusses her experiences as a mother of a child with a disability and the challenges and growth in parenting. Challenges and Progress (00:17:46) Erin and Sean share experiences of their children's medical challenges and the emotional journey of parenting. Redefining Success (00:24:42) Erin reflects on redefining success, finding pride in personal achievements, relationships, and career. Making a Difference (00:27:20) Erin discusses the meaningful impact of her work in radio and shares a quote about success as a guiding principle. Youtube · Instagram · Website

Ever wondered how folding paper could change your life? In this episode of "Something Shifted," Sean Loots sits down with Ross Symons, who swapped web development for the ancient art of origami and the captivating world of stop motion animation. Discover how a simple 365-day origami challenge catapulted Ross into the spotlight, earning him projects with high-end brands like Christian Dior and Disney. Ross opens up about overcoming skepticism, the power of self-motivation, and the significance of showcasing one's creative journey, all while reimagining the true meaning of success. www.white-onrice.com www.somethingshifted.co.za Ross Symons' career change (00:00:02) Ross discusses his career change, luck, and intuition guiding his creative pursuits. Origami and Instagram project (00:01:20) Ross explains his origami project and using Instagram as a digital record for his creations. Struggles in a corporate environment (00:02:28) Ross reflects on his challenges in a corporate environment and his transition to working for himself. Early fascination with computers (00:04:50) Ross talks about spending time with computers and his interest in sound and content creation. Career path resistance and choices (00:06:21) Ross discusses his career choices and the resistance he faced in pursuing film school. The pseudonym "Calvin Rockstar" (00:08:17) Ross explains the origin of his pseudonym and reflects on his inner child. Impact of 365-day project (00:13:02) Ross reflects on the impact of his 365-day project and the potential alternative scenario without it. Exploring and adapting creative pursuits (00:15:25) Ross emphasizes the importance of exploring new creative projects and adapting to changes in the creative process. Embracing imperfection and sharing work (00:19:33) Ross shares insights on embracing imperfection, sharing creative work, and approaching the creative process with a long-term perspective. The magic of paper and technology (00:21:53) Ross discusses the unique blend of stop motion and paper folding, highlighting the role of paper and the challenges and respect it commands. Defining success in a creative life (00:23:15) Ross shares his personal definition of success, emphasizing the fulfillment of living a creative life and the impact of his work on others. The importance of time (00:24:42) Ross talks about the significance of having one's own time and its role in achieving success. Self-reflection and self-sabotage (00:26:18) Ross discusses how he has been his own obstacle and the importance of self-awareness in personal development. Failing forward (00:28:02) Ross shares a story about a mistake in his work and how he managed to rectify it, highlighting the value of learning from failures. White On Rice · White On Rice instagram · Youtube · Instagram · Website

In this episode, South African born, champion dancer and Strictly Come Dancing professional, Johannes Radebe opens up about the adversity's he has faced throughout his life. From growing up in Zamdela, a township in South Africa to becoming the first male dancer to perform in heels in UK Strictly Come Dancing history! Jojo's incredible rise to stardom has afforded him experiences he never thought possible and he is sharing his story of setbacks (and comebacks) with world. Johannes Radebe is Finally Home. Photograph of Jojo credit: Elliot Wilcox Book: Jojo: Finally Home Connect with Jojo on Instagram · Youtube · Instagram · Website

This is an excerpt of a previously published full length episode. I have lucked out on my fair share of sleep in my lifetime. I've also had my sleep cycles interrupted far too many times. Having a young child with epilepsy means I never really switch off, simply because a seizure can happen without warning. Dr. Els van der Helm is a sleep neuroscientist and joins me on this episode from her home office in Switzerland. Els is focused on helping us improve our day to day performance by improving the sleep of business leaders and their teams. Arianna Huffington’s Thrive Global named Dr. van der Helm one of the top 5 sleep experts in the world. Listen to the full episode: The power of sleep and the downside of alarms · Dr Els van Der Helm on LinkedIn · Connect with Dr Els van Der Helm on Instagram · Visit Dr. Els van der Helm's website for more information · Youtube · Instagram · Website

In this episode, Sean Loots is in conversation with Nikki Kemp, an adaptive athlete, teacher, and motivator. They cover various topics related to disability awareness, overcoming challenges, embracing personal growth, and setting goals. Nikki's experiences with cerebral palsy, her journey into adaptive athletics, and her insights into handling disappointments and judgments provide valuable lessons for all of us. The discussion emphasizes empathy, understanding, and the importance of personal resilience. For more information and to connect with Nikki Kemp: Instagram: @kemp.nikki If you enjoyed this episode, consider subscribing to the podcast, leaving a review, and sharing it with others to spread awareness and inspiration. Your support is greatly appreciated. Connect with the host on Instagram and Linkedin Sean Loots · Nikki Kemp on Instagram · The Chaeli Campaign · Warrior on Wheels · The Enable Center · Youtube · Instagram · Website

This is an excerpt of a previously published episode. The full episode is titled "Working on my nerves with Shaun Brooking." _____________________________________ Website: https://shaunbrookingcoaching.co.uk/ Instagram: https://www.instagram.com/shaun_brooking/ If, like me, you have aches and pains that come and go, you may have tried a few different methods of alleviating your ailments. I’ve tried physiotherapy, chiropractors, body stress release, TRE and even Rolfing. Rolfing is when a practitioner massages the muscles and fascia not only where you're feeling pain, but all over your body with the goal of fixing your body's posture so that it corrects any lingering imbalances that are causing the pain. Sometimes we can identify the reason for the pain we are feeling. I walk into a countertop and bruise my hip or I lift a weight from a position of instability and I pull muscle of pinch a nerve. But what if the origin of the pain you feel in your body isn’t as obvious to identify. This is where I started to explore the world of somatic therapy. Somatics is described as "any practice that uses the mind-body connection to help you survey your internal self and listen to signals your body sends about areas of pain, discomfort, or imbalance". These practices - and there are many of them - allow you to access more information about the ways your body might hold on to your experiences. My guest on this episode is Shaun Brooking. Shaun earned an Honours degree in Human Performance in 2007, after completing his degree in Sports and Exercise Science. at Stellenbosch University. Since then, Shaun has added depth to his academic knowledge through personal experience and further education, developing himself into a somatic coach and educator. Youtube · Instagram · Website

If you’re anything like me - and I think you are - you may have healthy debates with friends about how the schooling system has developed our way of thinking. Programed us to believe that a holiday is when you slow down. Groomed us even, into believing that we don’t deserve a physical or mental break unless our calendar is clear, our email inbox is empty and our to-do list is all wrapped up. These debates often arrive at the conclusion that while elements of this may be true, ultimately we have less and less capacity. In this episode, I speak with Ronen Aires about the importance of taking control of one's busy schedule and finding ways to add capacity to our lives. We delve into a concept Ronen calls "The Chooseday Experiment," and he shares his personal journey of dedicating Tuesdays to doing things that bring him joy, fulfillment, and creative inspiration. By intentionally creating space for activities that resonate with his passions and well-being, Ronen has found a way to avoid burnout and recharge his creative energy. Key Takeaways and Insights: The Chooseday Experiment: Dedicate a day or specific time each week to engage in activities that bring joy, fulfillment, and creativity. Prioritize Self-Care: Create boundaries and make space for activities that recharge your energy and well-being. Microdose December: Regularly replenish your creative energy to avoid burnout and maintain productivity. Shift from Urgent to Important: Reevaluate priorities and focus on what truly serves your highest interests. Embrace Agency: Take control of your schedule and find your own pace to experience flow and inspiration. More about my guest: Youth marketing expert, dynamic public speaker and thought-provoking author – Ronen Aires has always been fascinated with the human condition. He’s trained globally with the best teachers in the art and science of human performance. In this role, he has helped many leaders around the world find their A-Game. He strongly advocates for the importance of living a full and holistic lifestyle, encouraging others to accelerate their potential by embracing ancient wisdom and science backed tools. As the renowned co-founder and CEO of Student Village, South Africa’s most prominent student marketing specialists, Ronen has dedicated much of his career to supporting youth and guiding them to greatness. Whether its speaking on podcasts and being featured in the media, or mentoring, writing articles and a book, Ronen utilizes all available platforms to highlight the genius of today’s young adults. Ronen is a husband, father, advocate, entrepreneur, facilitator, coach and investor among other things. His preferred title? Young Elder. Dr. Andrew Huberman - Using Light for Health · The Huberman Lab Podcast · The Chooseday Experiment · Ronen Aires Website · Ronen Aires Instagram · Ronen Aires LinkedIn · Youtube · Instagram · Website

Sean Loots speaks with author and relationship coach, Shelley Lewin. Shelley is a certified SACAP counselor, international coach federation member, and accredited professional certified coach. She found her career after her fiancé left her. When Shelley realized that almost all of her relationships were unfulfilling, she came to conclusion that she was the common denominator. Today Shelly councils couples and colleagues to healthy, rewarding relationships through "art, science and practice." We discuss her book Uncomplicated Love, the ongoing process of self-worth and self-acceptance and its impact on building healthy relationships, and Shelley reveals Sean's Attachment Style Survey results. Main Topics Discussed Include: * Developing a Healthy Relationship with Ourselves * Understanding Different Types of Relationships * Power Dynamics and Empowerment in Relationships * The Foundation of a Good Relationship * Unraveling Perspectives and Changing Behaviors * Compatibility, Attachment Styles, and Partnership in Relationships * The Influence of Core Beliefs on Attachment Styles * Challenging Common Narratives in Relationships * The Importance of Vulnerability in Intimacy * Understanding and Shifting Attachment Styles * Building Awareness, Making Choices, and Practicing for Mastery Resources: Shelley Lewin (The Relationship Architect Coaching and Education) Website: https://tracoaching.com/ Attachment Styles and Close Relationship Survey: http://www.web-research-design.net/cgi-bin/crq/crq.pl Book Orders: Uncomplicated Love in South Africa: https://tracoaching.com/product/uncomplicated-love/ Uncomplicated Love internationally: https://www.amazon.co.uk/Uncomplicated-Love-step-step-relationship/dp/1991220510/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1689240030&sr=8-1 Sean Loots on Instagram · Shelley Lewin on Instagram · Youtube · Instagram · Website

While training for a gymnastics competition, 16-year-old Brandon Beack had a life-changing accident. A poorly timed dismount saw him miss the safety mat and land on the only square metre of uncovered concrete. Brandon broke his neck and was instantly paralysed from his shoulders down. Through sheer determination and hard work, he has regained far more mobility than many thought possible. Today, Brandon heads up the Walking With Brandon Foundation, a non-profit organization that offers outpatient rehabilitation at an affordable rate to people with disabilities. He also has his sights set on a new athletic goal, to compete at the The Paris 2024 Paralymic Games. Main Topics Discussed: Brandon Beack's Dreams and Goals The Shift to Being a Para Athlete Overcoming Challenges and Regaining Independence The Importance of Therapy and Consistency Celebrating Small Achievements Finding Love Interacting with People of Determination You can help me tell more stories of vulnerability with perfectly weird, messy little humans just like me, by giving the podcast a 5 star review on your favourite listening platform. Follow Brandon Beack on Instagram · Walking with Brandon · Therapy And Beyond · Youtube · Instagram · Website

Ayanda Dlamini is a fellow parent, a dear friend and a former radio colleague. With a devoted husband and 3 children in tow wherever she goes, there is a level of measured of chaos that Aya is accustomed to. The thing that has always struck me about Ayanda is something scientific literature refers to as hedonia. This terms refers to the "presence of positive emotions and the absence of negative emotions." I cannot recall ever seeing or hearing Ayanda express negative emotions. So I asked her about that, her upbringing in a single parent home and what she is most proud of herself for. Key topics include: Maintaining Emotional Boundaries Ayanda's Public Recognition Life Experiences and The Stories We Tell Ourselves Lessons from the Media Industry and Parenting "The more you praise and celebrate your life, the more there is in life to celebrate" - Oprah Winfrey You can help me tell more stories of vulnerability with perfectly weird, messy little humans just like me, by giving the podcast a 5 star review on your favourite listening platform. Ayanda Dlamini on Instagram · Something Shifted Newsletter · Survey · Youtube · Instagram · Website

In this episode, Sean speaks with Terence Mentor, who shares his personal journey and experiences with ADHD. Terence opens up about the challenges he faced before understanding his condition and how speaking openly about it has helped him feel less alone. They discuss the internal chaos and struggles of living with ADHD, as well as the moments of hyper-focus and clarity that bring excitement and fulfillment. Terence also shares his process of getting diagnosed and the relief that came with understanding his brain works differently. Terence speaks about: Living, working and parenting with ADHD, The process of getting a diagnosis, Reducing the feeling of operating from a deficit, And how the world is not designed for people who are neurodivergent. The international symbol for Mental Health Awareness is a green ribbon. Reason being that green signifies new life, new growth, and new beginnings, so I thought I would drop an "Easter Egg" in this episode. A green heart. Please share a 💚 green heart emoticon in an Instagram story and tag me, Sean Loots in it. You don’t need to say anything else. It’ll be our thing. If you are looking for ways to incrementally build a healthier life, subscribe to Something Shifted for free. Survey · Listen to Terence on Have You Asked Your Dad? · Follow the AfroDaddy story · Youtube · Instagram · Website

Some Assembly Required is about matters of the heart and the head, and this episode is extra special for me. One, because Danny Painter has agreed to share openly about her journey to therapy and I think her story may just help break some stigmas. And two because I get to express my gratitude to Danny for helping me get out of my own way. If it weren’t for that chance conversion at an event in 2022, this podcast might not exist. Danny has been through many colourful, life altering experiences. In this episode Danny shares her deepest fears, her experiences as a children's television presenter, growing up in culturally diverse family, (Jewish + Zulu) and how she considered ending her own life. The international symbol for Mental Health Awareness is a green ribbon. Reason being that green signifies new life, new growth, and new beginnings, so I thought I would drop an "Easter Egg" in this episode. A green heart. Please share a 💚 green heart emoticon in an Instagram story and tag me, Sean Loots in it. You don’t need to say anything else. It’ll be our thing. You can help me continue telling stories of vulnerability with messy, perfectly weird little humans just like me, by giving the podcast a 5 star review on your favourite listening platform. Oh and, if you are looking for ways to incrementally build a healthier life, subscribe to the podcast companion newsletter, Something Shifted for free. Danny Painter on Instagram · Youtube · Instagram · Website

New format. Same great storytelling. Early in our marriage we spoke about having more than one child. And from time to time we revisit that conversation - each time with a refreshed perspective. I've never asked Ruenda what it is like being a mom or if she has always wanted to mother a child. So that is what I did in this episode. Long time listeners of this podcast know that our daughter has a complicated medical history. Expect raw responses to questions like "How do you prefer to tell strangers about Zoe?" and "How has your concept of motherhood changed?" We also unpack; a word to describe each year with Zoe, the aspect of being a mom Rue would like more of, and her thoughts on how can we best support moms everywhere. To help me continue telling stories of vulnerability with beautifully messy, perfectly weird little humans, just like me, please subscribe to the podcast companion newsletter Something Shifted. To celebrate the tenth episode of Some Assembly Required my friends at Stardust Adventure Coffee are offering you a 25% discount when you make an online purchase. Great coffee for a great journey. Simply use the unique code SAR10 at checkout. Happy Mother's Day. Something Shifted Newsletter · Stardust Adventure Coffee · Youtube · Instagram · Website

Rachel Goh is a clinical psychologist and former Australian swimmer. In this episode we look back at Rachel's dream to swim at the 2012 London Summer Olympic Games and the effort it would take to make the Australian National team. Rachel talks us through how it felt to not achieve her childhood dream and the difficulty of accepting that something you have aspired to is not achievable. But this is not the only disappointment of 2012. In fact, things get much worse when Rachel sustains a concussion, followed by a brain bruise and a fractured skull followed by Bell's Palsy. Rachel's recovery is a remarkable story of grit and determination as she regains her physical strength. Leaning on her background in psychology, Rachel shares how her occupation has helped her deal with her injury and guide others on their path towards mental health. Help me share these stories of resilience and bring hope to the lives of others. You can now also find Some Assembly Required on YouTube. Thank you for listening. National Collegiate Athletic Association (NCAA) · The Ethos Psychology Centre in Melbourne · Rachel Goh on Instagram · Youtube · Instagram · Website