Shows
Overcoming Your Story PodcastMiriam Njoku: "I Can't Achieve My Way Out of This" - Workplace Racism in...This week's episode is the second part of my discussion with Rosie Yeung. We talk about racism in the workplace. This podcast episode summary comes from www.changinglenses.ca/podcastRosie Yeung|6/8/2021“I will always be the Black girl first, before Miriam Njoku. I cannot achieve my way out of being seen with prejudice. That's how they view people like me.”In this episode, Miriam Njoku changes our lens to reveal the racism she experienced working and living in Canada and Switzerland.Does that surprise you? These two countries are...2022-03-091h 07
Overcoming Your Story PodcastMiriam Njoku: Breaking The Chains of TraumaThis week, Miriam shares an interview she had with Rosie Yeung and her podcast Changing Lenses podcast.The following is from Changinglenses.ca/podcastHave you ever been told you can’t do it, or you’re not good enough for something you really wanted? What if you got that message in your whole life starting from childhood? What if abuse or racism you’ve endured created trauma that affects your work or relationships? How do you heal wounds that you can’t see?Miriam Njoku knows the struggle all too well. The abuse tha...2022-03-021h 11
Overcoming Your Story PodcastConnecting Stories: Married at 14 - Part IIThis week Miriam shares part 2 of her own story on Ify Bamigboye's podcast: Connecting Stories. We talk about resilience, overcoming childhood and inter-generational trauma, emotional, mental, and sexual abuse. This second part is still full of events happening but also other experiences where I took steps in building the life I want to live. Ify is a guest on this podcast too, episode 8. KEY TEAKEAWAYS:struggle struggle strugglesomething works for methe importance of emotional regulation as a parentwhat to do if you want to build your lifestories are important About Ify Bamigboye2022-02-1050 min
Overcoming Your Story PodcastConnecting Stories: Married at 14 - Part IThis week Miriam is sharing an interview she had with Ify Bamigboye on her Podcast Connecting Stories. I share my story about overcoming childhood and inter-generational trauma, emotional, mental, and sexual abuse. This is the first time I share my story in full, I tend to rush through my story but Ify has this way of helping her guests tell their story and I thank her for it. Ify is a guest on this podcast too, episode 8. KEY TEAKEAWAYS:the meaning of married at 14being abandonedmoving and moving againgrief and losshow to survive you ask?resilience...2022-02-0152 min
Overcoming Your Story PodcastGetting Real With Paula: Managing Personal Traumas over the Holiday SeasonEpisode 34 - Getting Real With Paula: Managing Personal Traumas over the Holiday Season. Miriam is sharing an episode from the Getting Real With Paula Show on which she was a guest in December, this is a great conversation for the holidays and other gatherings we have in our families. Key Takeaways:- I share my story and how I got to coaching-How do you manage family trauma and drama over the holiday season? -How I met a therapist who put me on my healing journey-What the holiday...2022-01-2559 min
Overcoming Your Story PodcastBook Review - Nobody Knows The Trouble I've Seen by Dr Inger Burnett-ZieglerMiriam is doing a book review of Nobody Knows The Trouble I've Seen: The emotional lives of Black Women. Nobody Knows The Trouble I’ve Seen Subtitle: The Emotional lives of Black Women, it came in June 2021 and is written by Dr. Inger Burnett-Zeigler. It is part memoir, part self-help, and part academic nonfiction.Key TakeawaysBlack women are seen as strongBlack women suffer from unacknowledged traumaWhy we need to challenge the tradition of secret-keeping in the black communityBlack women carry so many roles in society that they have to strongthe consequences for black wom...2022-01-1516 min
Overcoming Your Story PodcastAncient Prayer and Holiday WishesEpisode 32This week, Miriam connects with her listeners to wish them a wonderful holiday season, read them and healing prayer and say the episode will take a break and release the next episode on January 12, 2022Key TakeawaysUpdateAncient Prayer read twiceHoliday Season WishesThese are words you can write to yourself or read them out loud. (This ancient blessing was created in the Nahuatl language, spoken in Mexico. It deals with forgiveness, affection, detachment, and liberation).“I release my parents from the feeling that they have failed me.I r...2021-12-0810 min
Overcoming Your Story PodcastInvisible Loyalties: Ties That Bind UsEpisode 31 - Invisible Loyalties: Ties That Bind UsMiriam is doing a Family Dynamics Series and the week’s episode is about Invisible Loyalties, those strong ties that bind us to our family, village, group, country and that hurt us in the long run. This is a fascinating episode especially during this holiday season. The concept was coined by Ivan Boszormenyi-Nagy in his book of the same name Invisible Loyalties. KEY TAKEAWAYS What are invisible loyaltiesWhat happens to the bond we have to our family in case of trauma and abuseWhy are family ties so...2021-12-0124 min
Overcoming Your Story PodcastHave You Ever Experienced Implicit Bias?Episode 30: Miriam recently had an experience with implicit bias and she wants us to think about how as a society we can think about overcoming implicit bias. Every human being has implicit bias and often they are unconscious. How do we bring our biases to the conscious realm in order to release them. I have been encountering implicit bias and racism since I was a teenager. How do we bring these biases to the conscious mind, change them and adopt new perspectives that allow the inclusion of members of racial minorities, women and LGBT+ groups. How do we as a...2021-11-2410 min
Overcoming Your Story PodcastFamily Dynamics Series : The Golden Child and The ScapegoatEpisode 29 The Golden Child and Scapegoat DynamicMiriam is doing a Family Dynamics Series and the week’s episode is about The Golden Child and the Scapegoat in the Family, these are two roles that siblings can take in a dysfunctional family.KEY TAKEAWAYS Update about your hostGold Child and Scapegoat definitionCharacteristics of the Golden ChildCharacteristics of the ScapegoatThe Relationship between the Golden Child and The ScapegoatTriangulationThe consequences on the adult who grew up as the golden child or as a scapegoatHow to get out of these rolesYour host’s experience...2021-11-1724 min
Overcoming Your Story PodcastFamily Dynamics Series: A First Daughter's Struggles to Find Her PlaceWhat happens when the first daughter of a family who takes care of her siblings gains entrance into a boarding and has to leave home? This week's episode is the illustration of what poverty, instability in the home, family enmeshment and parentification does to a young woman trying to find her place in the world. The episode is based on the New York Times article by Andrea Elliot titled "When Dasani Left Home: What happens when trying to escape poverty means separating from your family at 13? KEY TAKEAWAYS It is not easy breaking away from intergenerational p...2021-10-1327 min
Overcoming Your Story PodcastFamily Dynamics Series : Narcissistic MotherEpisode 27: Narcissistic Mother. Miriam is doing a Family Dynamics Series and the second episode is about the Narcissistic Mother. .KEY TAKEAWAYS What is a narcissistic mother?The traits of a narcissistic motherManipulation techniques that she usesHow the child develops themselves in relationship to the narcissistic motherThe golden child and the black sheepMy own experienceConsequences of growing up with a narcissistic motherHow to heal yourself And more...QUOTESelf-trust, self-love, and self-knowledge can be taught to a daughter only by a mother who possesses those qualities herself. - Dr. Ka...2021-09-2932 min
Overcoming Your Story PodcastEbere Okonkwo : Making Mental Health Care AccessibleMiriam speaks with Ebere Okonkwo from Lagos Nigeria. Ebere is the Founder of MyCareBuddy, an online platform that offers Nigerians mental health care and consultation in a non-judgmental space. Our guest is also a mental health advocate, writer and spoken word artist. .KEY TAKEAWAYS What experiences led Ebere to found MyCareBuddyWe talk about the mental heath stigma she has experiencedThe entrepreneurial journey that brought her to create MyCareBuddyHow it is not easy for young people to speak about mental health issuesWhat she wishes to see change in African familiesImportance for parents to start building a...2021-09-2240 min
Overcoming Your Story PodcastFamily Dynamics Series : Family EnmeshmentEpisode 24: Family Enmeshment. Miriam is doing a Family Dynamics Series and the first episode is about Enmeshment. Enmeshed family bonds are those that lack boundaries between family members. .KEY TAKEAWAYS Why is it important to talk about family emotional enmeshmentDynamics of an enmeshed family and how the child is viewedBlurred boundaries, parentification and reversal of rolesHow A child in an enmeshed family behavesThe role of guilt in emotionally enmeshed familiesNot being assertive and avoiding conflict as adultsDynamics of a healthy familyWhat you need to do now if you grew up like this or if y...2021-09-1527 min
Overcoming Your Story PodcastIn Conversation with Author Petrona JosephMiriam speaks with Author Petrona Joseph from Montreal who just released her book yesterday September 7 titled Stigmatized: Breaking the Silence and Demystifying Mental Illness. Petrona Joseph, previously featured on Breakfast Television, is the blogger behind Montreal-based ‘Slayedit Montreal.’As a trilingual Concordia graduate in linguistics, her love first love is writing; she is also an author and a mental health advocate who seeks to demystify mental illness in the Black Community..KEY TAKEAWAYS What led Petrona to write this very personal book that is touching many people's livesBorn in Trinidad and Tobago, Petro...2021-09-0845 min
Overcoming Your Story PodcastAre Your Limiting Beliefs Holding You Back?Episode 23: Miriam dives into limiting beliefs which are thoughts, opinions that one believes to be the absolute truth. How many times have you told yourself you can't do something? Sadly this means we don't get to experience certain things because of our limiting beliefs. .KEY TAKEAWAYS How limiting beliefs can hold us backHow limiting beliefs can shape our livesHow limiting beliefs show up in our lives and can hold us backDifferent examples of limiting beliefsWhy does Miriam talk about a baby elephant?How do we overcome limiting beliefs?How are limiting beliefs linked to t...2021-09-0123 min
Overcoming Your Story PodcastArnold Etoua: Don't Run Away From Your Past - Pt 2EP 22_Edited
EP 22_Edited
SPEAKERS
Speaker 2 (80%),
Speaker 1 (20%)
So in this second part, I would like us to talk about your studies, because I know you're very educated. So I was thinking, how did you manage your studies in Cameroon? And then? Yeah, let's start with that. Because those were not optimal conditions to study in. Yeah. Um,
I mean, my education back home, there was no education for me. I was, you know, because of what I was going through school was not even something that I was considering I was, I wasn't really active in going to school and...2021-08-2540 min
Overcoming Your Story PodcastArnold Etoua: The Man I Became!Episode 21: Miriam speaks with Arnold Etoua, a Cameroonian/American therapist. This is a fascinating conversation in which Arnold and I discuss the first 19 years of his life spent in Cameroon, a country we are both from. I thank Arnold for his openness and vulnerability in discussing his childhood. .KEY TAKEAWAYS Arnold's daily life after his mom moves to the USWhat drove Arnold to feel hopeless growing upHow Arnold saw the adults in his lifeWhat happened when Arnold missed school for a whole year?Why does Arnold say "nobody cared?"What happened when Arnold reunites w...2021-08-1831 min
Overcoming Your Story PodcastManipulators Are Among UsToday Miriam talks about narcissistic abuse based on a book my French Psychologist, Isabelle Nazare-Aga called in French "Les Manipulateurs sont Parmi Nous", literally "Manipulators Are Among Us" she read many years ago that helped her get out of her second manipulative relationship. KEY TAKEAWAYS What are the two types of manipulators/narcissistsAccording to the author, the 30 traits of a manipulator/narcissistHow manipulators/narcissists choose their "victims"The Consequences of being in a relationship With a Manipulator/NarcissistsRelationship With a Narcissist: Miriam's experienceThe two phases of a relationship with a Narcissist/ManipulatorHow to get out of s...2021-08-1134 min
Overcoming Your Story PodcastKB Mulera: Find Strength in Loving Yourself In this interview, Miriam speaks Kabasigyi Mulera, an African Canadian Creative. She is a multifaceted creative (photography, videography, writing, spoken word) and a psychology student. She is presently based in Uganda KEY TAKEAWAYS Growing up in a predominantly White city in Canada and racismWhy she went back to school to study psychologyWhy uncovering our core is importantHow Kabasigyi discovered herselfHow our guest navigated self-esteem issuesThe importance of community for mental wellnessAccepting herself wholly and not rejecting some parts How writing and Afrobeats have helped her healAnd More...BEST MOMENTS“I wou...2021-08-0349 min
Overcoming Your Story PodcastHawa Noor: On self-esteemIn the Part two of the discussion with Hawa Noor, Hawa and Miriam explore what is means to have a healthy self esteem. In this second part of the interview, Miriam speaks to her friend Hawa who she met at the Mastercard Foundation in Toronto. Hawa is a journalist, creative writer, researcher, editor and artist from Kenya who is based in Toronto, Canada. They explore self-esteemKEY TAKEAWAYS How Hawa and Miriam thought they had high self-esteem, high self-confidenceHow self-esteem issues showed up How Hawa discovered she did not have a high s...2021-07-2733 min
Overcoming Your Story PodcastHawa Noor: Honor Where You Are AtIn this episode, Miriam speaks to her friend Hawa who she met at the Mastercard Foundation in Toronto. Hawa is a journalist, creative writer, researcher, editor and artist from Kenya who is based in Toronto, Canada.KEY TAKEAWAYS Learn for what reasons Kenya is considered home for HawaHow Hawa moved back home working in her community and reconnecting with the peopleHow Hawa started questioning who she is apart from the groupHow to find your place in the groupWhat does a...2021-07-2038 min
Overcoming Your Story PodcastDr. Doyin Anibaba: Debunking mental health mythsDoyin Anibaba, MD, Mental health awarenessOur guest today is Doyin Anibaba. She is a medical doctor with a particular interest in mental health. She is the founder of Wellforte, a platform through which she raises awareness about mental health, mental illnesses and reduces stigmas around mental health. She has counseled people both on- and offline.In this episode Miriam and Doyin explore asking for help, myths and facts about mental health and how to show support for someone struggling with their mental health.KEY TAKEAWAYSMyths and facts about mental health...2021-07-0747 min
Overcoming Your Story PodcastRelease Shame, Silence and Secrets!DESCRIPTIONIn this episode, Miriam talks about shame, silence and secrets and how they affect us. She explores what shame is and how it affects our mental health. Shame and silence are linked and it creates isolation. She shares her own journey and adds in there the idea of secrets that we don't share and they eat us up from the inside.KEY TAKEAWAYS Shame can affect our mental health, it thrives on secrets we believe we have to protectSecrets can be harmful for our mental and physical health and also our relationshipsMiriam explores h...2021-06-3012 min
Overcoming Your Story PodcastDiscussion With Amanda Iheme, Psychotherapist in LagosOur guest today is Amanda Iheme is a psychotherapist and architecture photographer based in Lagos. She is founder of Ndidi Private Mental Health Practice in Lagos, Nigeria. Amanda is a therapist and architecture photographer.In this episode Miriam and Amanda explore mental health, childhood trauma, seeking help in the Nigerian, African context.KEY TAKEAWAYSWhy Amanda chose to become a therapistHow trauma affects the adult's lifeHow Nigerians are not allowed to complain about what is hurting them especially if it is emotionalHow the Covid pandemic hals helped people recognize the importance of mental healthWhat...2021-06-2348 min
Lovelda Show - Women of Power PodcastS3 EP7 Healing from Childhood Trauma and Shame Miriam NjukoNever miss a show, get notifications direct to your inbox. http://bit.ly/TheLoveldaShow
Covered in this Episode
The journey of facing and healing from trauma to regain emotional balance
Breaking the trauma cycle so it’s not unconsciously passed onto the next generation
Tips and strategies to move beyond trauma and thrive
About Your Host:
World renown Speaker Coach, Moderator, MC and Host. Lovelda Vincenzi teaches female entrepreneurs how to secure game-changing paid speaking opportunities such that they can increase their impact, influence and in...2021-06-1728 min
Overcoming Your Story PodcastAre You A Feminist?DescriptionIn this episode Miriam explores the idea of being a feminist in the African context.The inspiration for the episode came from listening to rooms about feminism on Clubhouse KEY TAKEAWAYS We should not deny their pain when women come forward and share about what they went through. "These are our traditions", "we've always done it this way should not be an excuse to continue oppressing women. Accepting there is a problem is a first step Women and girls are socialized differently from men a...2021-06-1615 min
Overcoming Your Story PodcastHow Patience is Using Her Story to Help OthersIn this earnest and moving episode, Miriam speaks to Patience Abonge a trauma awareness activist. Patience opens up about her own mental health journey, the message she is trying to get out to the world and how she is using this to help others.
KEY TAKEAWAYS
There is no one who is going to believe in your more than yourself.
Patience grew up living with her grandmother and auntie. At first, she thought her auntie was actually her mother but later realised she was not. This affected her psychologically at such a young age.
One of patience’s driving forces to...2021-06-0949 min
Changing Lenses: Diversify Your PerspectivesEp204: "I Can't Achieve My Way Out of This" - Workplace Racism in Switzerland and Canada, with Miriam Njoku“I will always be the Black girl first, before Miriam Njoku. I cannot achieve my way out of being seen with prejudice. That's how they view people like me.”In this episode, Miriam Njoku changes our lens to reveal the racism she experienced working and living in Canada and Switzerland.Does that surprise you? These two countries are probably not the first that comes to mind when you think about racism. After all, Canada prides itself on being a haven for many refugees, and Switzerland is a neutral country that hosts the United Nations.Bu...2021-06-0939 min
Changing Lenses: Diversify Your PerspectivesEp203: Breaking the Chains of Trauma, with Miriam NjokuHave you ever been told you can’t do it, or you’re not good enough for something you really wanted? What if you got that message in your whole life starting from childhood? What if abuse or racism you’ve endured created trauma that affects your work or relationships? How do you heal wounds that you can’t see?Miriam Njoku knows the struggle all too well. The abuse that she endured as a child and teenager and the racism she experienced at school and at work caused trauma that would cripple ten people, let alone one. Yet...2021-06-0242 min
Overcoming Your Story PodcastWhy We Need To HealIn this episode Miriam talks about the art of healing and how it can not only transform ourselves but also impact those around us.
So many families are scarred by generational trauma, if we work to heal it in ourselves we can avoid passing on it on to our children.
KEY TAKEAWAYS
We inherit many things from our families, genes, traditions and trauma too. We learn negative and unhelpful ways of dealing and coping with situations from those surrounding us growing up, which then affects all areas of our lives.
Anxiety and depression in adulthood can be a consequence of...2021-06-0122 min
Overcoming Your Story PodcastHow Emmanuela Forged Her Path - Interviewing Emmanuela AlimlimIn this episode, Miriam speaks to Emmanuela who she met at Mastercard Foundation. Emmanuela was born in Kenya but has been living in Canada since 2013.
Emmanuela talks about her upbringing, mental health and the expectations of others so many of us carry throughout our lives.
KEY TAKEAWAYS
Emmanuela grew up in northern Kenya, with a typical African upbringing including having a strong support system around her. She says she grew up socially and culturally rich but economically she was poor. So, although they didn’t have much she was happy. But, this was the driving force behind her wanting to se...2021-05-2638 min
Overcoming Your Story PodcastForgiveness MeditationToday Miriam talks about what she has been learning at her weekly class at the mind and body institute. She has been finding out different techniques she can use to manage herself and feel whole. Such as eating mindfully, creating, meditations and more. In this episode she shares what she has learnt about forgiveness, of others and of yourself.
KEY TAKEAWAYS
It’s been really helpful for Miriam to learn the various techniques, it has been helping her know what tools she has to manage her life, especially in regards to emotions and mindfulness.
This past weeks session was about sp...2021-05-1910 min
Overcoming Your Story PodcastIfy's Journey to HerselfOvercoming Your Story is geared towards black women, how they can connect with themselves, unleash their power and step out of their limiting beliefs. So, in this episode, Miriam speaks to Ify, a coach, teacher and trainer who helps black women manage their emotions and relationships.
Ify opens up about her own story, why she does the work she does and the many obstacles she had to overcome to get her where she is today.
KEY TAKEAWAYS
Ify was born in the UK but grew up in Nigeria. Her Dad was very passionate about her having an African upbringing. This...2021-05-1239 min
Overcoming Your Story PodcastThe Father WoundIn this episode, Miriam talks about the father wound. She explores her own relationship with her father and discusses the impact of his abandonment on her forming and building relationships as an adult.
KEY TAKEAWAYS
Miriam’s mother married her father very young. Her father was a prince and had multiple wives. Her mother had grown up knowing him as a visitor of her grandad but he then asked to marry her.
She moved in with him to a compound where his main house was and where all his wives and children lived. There was a lot of tension due to...2021-05-0517 min
Overcoming Your Story PodcastTatiana's JourneyMiriam is joined in this episode by Tatiana from Washington DC. Tatiana is currently a food photographer whilst working on a variety of business ideas including a simple syrup product.
They met on clubhouse talking about their childhood and today they discuss Tatiana's upbringing, her difficulties in life as an adult and the culture in Cameroon.
KEY TAKEAWAYS
Tatiana was born in Cameroon and lived there until she was 9. She then moved with her aunt to both Italy and Spain until eventually settling in France. As an adult, she then decided to mo...2021-04-2843 min
Overcoming Your Story PodcastSense of Foreshortened FutureMiriam is an avid reader and does a lot of continuous research on trauma and trauma recovery. A couple of years ago she came across an article on time and prolonged trauma that shook her. In this episode she talks about the article, how she experiences time and why a sense of foreshortened future is a trauma response.
KEY TAKEAWAYS
If somebody has been tortured or had prolonged trauma a common outcome can be that they lose faith in humanity.
After a complicated and difficult childhood Miriam came into adulthood already tired. The way she experienced time was warped, she...2021-04-2816 min
Overcoming Your Story PodcastA Very Brave Conversation with Brenda ChuinkamToday Miriam welcomes Brenda Chuinkam onto the podcast. Brenda is a designer, entrepreneur, blogger and many other things! She is one of 4 children and is very pro-African, especially in regards to the culture and fashion.
In this episode they talk about mental health, being authentic and trauma.
KEY TAKEAWAYS
Brenda’s Dad was a diplomat which meant her and her family moved around a lot, each sibling was born in a different country! Brenda was raised multiculturally and was well travelled at a young age thanks to her Dad’s job.
Fr...2021-04-2836 min
Overcoming Your Story PodcastGoing To TherapyIn this episode, Miriam wants to talk about going to therapy as a black African woman.
Miriam is the only person in her family to go to therapy and has started sharing what she has learnt with them and wants to be open and honest about her experiences. She hopes that her own experience of therapy will aid her in coaching others, particularly in regards to overcoming trauma and finding a way forward. We all deserve to take control of our lives and we all have the power within us to change things.
KEY TAKEAWAYS
Why is it so difficult...2021-04-2819 min
Overcoming Your Story PodcastAt 17 her mind was made up! With TelmaIn this episode, Miriam interviews her friend, a teacher and filmmaker, Telma Diaz.
Telma was born in Portugal to her mum who was from Guinea-Bissau and her Portuguese Dad. Telma moved to Guinea-Bissau for a couple of years whilst her mum set up their life Switzerland, Telma then spent most of her childhood and teens in Geneva before moving to England.
Telma discusses her difficult childhood, her experience of racism in Switzerland and her passion and determination that got her to where she is today.
KEY TAKEAWAYS
When Telma was li...2021-04-2844 min
Overcoming Your Story PodcastThe Mother WoundWelcome to the first episode of Overcoming Your Story by your host Miriam Njoku. Miriam has a passion for psychology and uses this and her own experiences to coach others and help them free themselves from the burdens of childhood trauma. She is trying to destigmatise many topics in African culture, including discussions around mental health and aims to help as many women as she can live a more successful and liberating life.
In this episode, Miriam talks about her own story as an African daughter. Mother-daughter relationships are a delicate topic, but it’s important to talk about things th...2021-04-2822 min
Overcoming Your Story PodcastOvercoming Your Story - TrailerWelcome to Overcoming Your Story, a podcast by Miriam Njoku.
Miriam is passionate about mental health awareness and particularly childhood trauma and its effects on a person’s life. As a trauma-informed coach, she helps others to free themselves from the burdens of childhood trauma. She wants to destigmatise mental health topics and normalise talking about feelings in the African and black communities with the aim to help as many women as she can live life according to their own terms.
ABOUT THE HOST
Miriam is a Trauma Informed Coach, an African, a mom of three daughters, a blogger and wri...2021-04-2201 min
Connecting Stories PodcastEpisode 9 - Married at 14 Part 2Ify talks with Miriam Njoku, a Trauma Recovery Coach who shares her own story on overcoming childhood and inter-generational trauma, emotional, mental and sexual abuse. Miriam is such an inspiration for how to walk through intense pain and still be resilient. 2021-03-2249 min
Connecting Stories PodcastEpisode 9 - Married at 14 Part 1Ify talks with Miriam Njoku, a Trauma Recovery Coach who shares her own story on overcoming childhood and inter-generational trauma, emotional, mental and sexual abuse. Miriam is such an inspiration for how to walk through intense pain and still be resilient. 2021-03-2249 min