Shows
YayCanDo#46. Highs, Lows and LearningsIn this episode of YayCanDo, Bernie and Paula discuss the outcome of their strategic planning session in December and plans for the future.
Shownotes:
1) Paula says adieu
2) Bernie explains why she will be pressing pausing on YayCanDo
See you soon and thanks for listening!
2023-01-2017 min
YayCanDo#45: Operation Time Freedom with Entrepreneur Jeff DavisJeff Davis is the founder of "Operation Time Freedom", a program he developed following years of working 80 hours a week as an entrepreneur.
Driven by the dream and determination to find ways of spending more time with his newborn child, Jeff dedicated himself to learning the art and science of delegation, in order to create a sustainable business, and ultimately, a company he could sell.
He eventually reduced his working week to just 8 hours and eventually also sold the business.
Listen to learn Jeff's key insights on the mindset needed to free up yo...
2023-01-0633 minYayCanDo#44: Year End Review - Paula's PerspectiveToday is the final episode of season one of YayCanDo.
Paula reflects with Bernie and shares her favourite memories and highlights, personally and professionally, and some of the ways that YayCanDo has helped her see new possibilities in her own life.
YayCanDo returns on January 6th for season 2.
2022-12-1632 min
YayCanDo#43: #IamRemarkable - Learning to Celebrate our Successes in Life#IamRemarkable is a Google initiative empowering women and other underrepresented groups to celebrate their achievements in the workplace and beyond.
Having been inspired by one of the global ambassadors for this powerful idea, Paula today meets with Shirley Dloomy, to hear the story of the insights, ideas and inspiration for #IamRemarkable programme.
Shirley shares her own experiences learning the differences between celebrating success and bragging, and the importance of creating a safe space for ourselves, our colleagues and our friends to be remarkable!
Show Notes:
1) Shirley Dloomy Mani - #IamRemarkable Country Le...
2022-12-0940 min
In The Doctor's ChairPracticing Courage, Appreciation & Gratitude with YayCanDo’s Bernie Keogh Part 1Recently I was a guest of Bernie Keogh on her Podcast YayCanDo. YayCanDo is a podcast about possibility, embracing our humanity and letting go of limiting beliefs in our lives. Bernie Keogh, with her co-founder Paula Thomas, is on a mission to power new possibilities in life and work through better relationships with ourselves and others. I enjoyed our conversation so much; I think you will too.
2022-12-0728 minYayCanDo#42: Highs, Lows and Learnings - Web Summit, Vitality Mark and Yes, Some Donkey Talk AgainToday, Bernie and Paula discuss their favourite aspects of their separate episodes of the podcast.
Bernie explains why she was inspired by Paula's Web Summit chat, and Paula shares her thoughts on Bernie's two interviews, in particular her enjoyment of "Vitality Mark" and his belief in possibility.
2022-12-0244 min
YayCanDo#41: The Wonders of Web Summit - Powering New Possibilities in WorkWith so many people exploring new possibilities in their careers, conferences like the Web Summit in Lisbon offer an opportunity to explore the worlds of technology, content creation and innovation.
In Paula's show today, she reflects on some key learnings from this conference - which is billed as "the world’s premier tech conference”, in a conversation with Judy McKeever - a great friend who this year attended the Web Summit for the first time.
We discuss the insights and technology trends that surprised and interested us both - from the power of podcasting to the u...
2022-11-2536 min
YayCanDo#40: Vitality Mark - a lifestyle prescription for cultivating daily health & well beingIn this weeks solo episode of YayCanDo, Bernie's guest speaker is Dr. Mark Rowe.
Mark has been a practicing physician for over 20 years and is a pioneer of Lifestyle Medicine in Ireland, having founded the Waterford Health Park which has become the base for his medical practice as well as the "Lifestyle Medicine Be Well Clinic" and being among the first medical professionals globally to be certified as a Diplomate of the International Board of Lifestyle Medicine.
Lifestyle Medicine is defined as an evidence-based ‘lifestyle first’ approach to prevention and treatment of chronic disease. Mark has a...
2022-11-1856 min
YayCanDo#39: Travels with a Donkey in the CevennesIn this book club episode of Yaycando Brian McIntyre joins Bernie to discuss Robert Louis Stevenson's book "Travel with a Donkey in the Cevennes". Well sort of. In reality we discuss Brian'a own adventure of travelling with a Donkey in the Cevenne in the footsteps of Stevenson, donkey joys and woes and becoming a celebre locale along the way!
2022-11-111h 04YayCanDo#38: Highs, Lows and Learnings - Reflections on Abundance and Creating ChangePaula and Bernie today compare notes, insights and perspectives on the the key ideas that emerged in our recent podcast episodes.
Bernie learns more about Paula's perspectives on abundance, and Paula shares what resonated in Bernie's interview this month, all about what it takes to create dramatic change in our lives.
Listen to enjoy our usual reflections and insights.
2022-11-0456 min
YayCanDo#37: Winning the lotto without winning the lottoIn this weeks solo episode of YayCanDo, Bernie's guest speaker is Noirin Ni Laocha , who 14 months ago, turned her dream of moving to her favourite holiday location into a reality. Noirin tells us about the process she used to make the decision, the challenges she's encountered and the liberating process of learning to prioritise her own deepest values above work.
Show notes:
Using design thinking to explore making a move to Kerry
Involving the children in the decision making process
Prototyping and exploring
Boogie boards and post its - the...
2022-10-2856 min
YayCanDo#36: My Principles and Practices for Wealth and AbundanceThis is a solo show with Paula Thomas.
In today's episode, Paula shares her experiences and insights around the possibilities of abundance and wealth.
She shares the underlying principles and powerful practices that have already helped her experience a more abundant income, and her beliefs in new possibilities for an even-more financially abundant future.
2022-10-2113 minYayCanDo#35: Book Club: Miracle MorningsIn this book club episode of YayCanDo, Bernie and Paula discuss the book Miracle Mornings by Hal Elrod and the benefits Paula has been enjoying from deciding to gift herself some precious ME time and implementing her very own miracle morning routine and practicing it daily.
Show Notes:
Context, author’s background and his career story before the book
“The Miracle Morning” - where the concept came from and what it means/includes
The SAVERS formula: Silence, Affirmations, Visualisation, Exercise, Reading & Scribing
Decision time: am I willing to give purposeful time to myself before giving it to the...
2022-10-1433 minYayCanDo#34: Action, Acceptance, Attitude and Abundance - Highs, Lows and Learnings...In today's episode, Bernie and Paula reflect on what they learned from their solo guests, sharing insights around the importance of attitude and outlook.
Paula also shared her sense of achievement having completed her first (and only) ice bath as a way to take action and eliminate a limiting belief.
Bernie also shared how much she enjoyed the concept of radical acceptance from this month's book review - and why it can be so helpful as we all learn to live with our inevitable human imperfections.
2022-10-0730 min
YayCanDo#33: The secret of letting go - for a life of freedom and flexibilityIn today's solo episode of YayCanDo, Bernie thoroughly enjoyed speaking with Sinead Tiernan, an ordinary yet extraordinary woman, and co-founder of The Inspired Creators, who is a fantastic example of someone who lives life according to her deepest values and embodies the very essence of YayCanDo!
After living and working in London and Dublin for a number of years, Sinead made the decision to ditch the urban life to return to live in her native rural Mayo, eventually swapping the corporate job for consulting, all the while investing in her personal development to help her manage her mental health, as w...
2022-09-301h 14
YayCanDo#32: "Mind Over Medicine" - Coline Monsarrat Shares the Book That Inspired Her Mindset of PossibilityToday it’s a solo show with Paula Thomas.
In today's episode, Paula is chatting with Coline Monsarrat, someone who truly embodies the values of YayCanDo.
Coline is a true everyday hero who is living her life full of positivity and possibility, despite some serious medical challenges along the way.
She shares her story and her favourite book that helped her understand the importance of our perspective, a book is called “Mind Over Medicine" by Dr. Lissa Rankin.
Coline’s story is an inspiring example of how choosing a positive mindset, full of...
2022-09-2352 minYayCanDo#31: Books that changed or touched our lives - Radical Acceptance by Tara BrachIn this book club episode, Paula and Bernie discuss some of the key ideas and differing views about the personal impact of the powerful bestseller Radical Acceptance by Tara Brach.
In the book Tara Brach discusses how universal and very human feelings such as sorrow, pain, fear, anxiety and desire, which may indicate that something is wrong or be an appropriate response to a challenging situation are often solidified into "something is wrong with me", unleashing our inner critic and a war against oneself. Tara advocates that through accepting our moment to moment experience even the uncomfortable...
2022-09-1639 minYayCanDo#30: HLL's - The Power of Daily Practices, Cold Water and Peaceful DowntimeIn today's episode, we review our two totally different solo interviews this month, but which ended up with remarkably similar insights.
Paula & Bernie discuss each other's solo shows and the incredible insights their guests shared.
Keith Barry and Daragh Fleming each highlighted the importance of finding a daily practice that works for us as individuals - whether it's visualisation or meditation or indeed any other mindful or spiritual techniques.
We also compare notes on the power of cold water (baths or swimming) and peaceful downtime as other important elements of a balanced life.
2022-09-0935 min
YayCanDo#29: Thoughts too big"Under the surface of your life is something beautiful. And just like the ocean the scariest part is that you don't know what's down there."Daragh Fleming
In this weeks solo episode of YayCanDo Bernie talks to Daragh Fleming, an author, freelance writer, and mental health blogger from Cork, Ireland who is also communications lead for A Lust for Life, a youth focused Irish mental health charity about how he came to create possibilities in his life which led him to to become a writer. Daragh is passionate about writing and normalising the discussions around mental health. He is founder o...
2022-09-0240 min
YayCanDo#28: Keith Barry Shares Brain 'Hacks' for Creating the Life You WantToday is one of Paula's solo shows.
In this episode, Paula meets Keith Barry - best known as a magician, hypnotist, mentalist and entertainer, performing both on international TV and live - in sell-out shows around the world, including headline performances in Las Vegas.
Keith is now increasingly known as a mind coach, working with world-class athletes, business people, influencers and actors to help them harness their subconscious potential.
Keith recently published his new book called “Brain Hacks – Everyday Mind Magic for Creating the Life You Want”, so this show explores Keith Barry's insigh...
2022-08-2644 minYayCanDo#27: Book Club - proposal for our listenersSlight change of programme in this weeks short episode of Yaycando as instead of our usual book review we discuss how our listeners might get involved as guests on the Yaycando book club to talk about books they love which helped power possibilities in their lives.
If you are interested in participating please contact either Paula or myself or drop a voice message to the number that Paula has given during the show. We'd love to have you on the show.
Bernie@yaycando.com
Paula@yaycando.com
2022-08-1908 minYayCanDo#26: Highs, Lows and Learnings - Weddings, Weight and Wondering What's NextIn today's episode, co-hosts Paula and Bernie reflect on the highest of highs - Paula's wedding on July 31st - which was of course a personal highlight in her life after years of being painfully single.
We discuss the joyful "possibility" of finding love later in life, and how the Universe conspires to effortlessly connect people in love at the perfect time.
We also discuss our solo episodes on weight management - a deeply personal issue to both of us, creating awareness of the challenges of food addiction as well as the importance of finding t...
2022-08-1245 min
YayCanDo#25: Food addiction & compulsive eating - when moderate eating isn't possible & the diets can't workIn this episode of YayCanDo, Bernie powers possibility by sharing her own personal experience of food addiction and compulsive eating to explain why nutritional knowledge is not the solution and diets don't work for people with addiction to certain food substances and compulsive food behaviours.
Show notes:
Food addiction explained; uncontrollable cravings and the persistent belief that moderate control is possible despite overwhelming evidence to the contrary
Why we can't moderate our consumption of addictive food substances
A progressive disease which slowly robs us of our self esteem, dignity, health and ultimately our life
It is not your fault
There i...
2022-08-0527 min
YayCanDo#24: The Power of Community and Consistency for Healthy Weight Loss with Petronella RavenshearThis episode is one of Paula's solo shows.
Having recently celebrated her 50th birthday, and with her wedding fast approaching, the book the "Human Being Diet" caught Paula's attention as a way of eating for optimum health and minimising the middle aged spread.
The book outlines a challenging approach that has exploded in popularity in recent years on social media, and convinced Paula to eliminate some of her unhealthy eating habits and the excess weight she gained as a result of them!
Created by UK Nutrionist Petronella Ravenshear, the "Human Being Diet" is de...
2022-07-2942 minYayCanDo#23: Books that changed or touched our lives - "The Four Agreements - A practical guide to personal freedom" by Don Miguel RuizShow Notes:
This week it's our book club episode of Yaycando in which we discuss the powerful concepts and ideas of the best selling book by Don Miguel Ruiz called "The Four Agreements" based on the ancient Toltec beliefs from Southern Mexico over a thousand years ago.
In his book Ruiz discusses how humans are domesticated as children by the society into which they are born with certain belief systems, laws and rules of conduct which are taught through a system of punishment and reward; "good girl/boy & good boy/bad girl". In time we c...
2022-07-2255 minYayCanDo#22: Highs, Lows and Learnings - Powering Possibilities through Detachment & Dopamine!In today's episode of YayCanDo, Paula and Bernie review what they loved and learned from each other's episodes this month and key themes that emerged.
From the powerful breathing exercise that creates calm, through to sea swims that create connection and community, we discuss our inspiring guests and lessons from our book review that teaches the seven spiritual laws of success.
2022-07-1545 min
YayCanDo#21: Finding a higher purpose after a diagnosis of early onset Parkinson's diseaseIn this weeks solo episode of YayCanDo, Bernie talks to Richelle Flanagan, a dietitian and former International hockey player about how she has embraced possibility and found a higher purpose in her life after being diagnosed with early onset Parkinson's disease after the birth of her second child.
2022-07-0856 min
YayCanDo#20 - F**k It - Letting Go to Find Profound HappinessJohn Parkin is an author who teaches the power of being at peace with life, just as it is. He believes that only when we completely accept our imperfect lives can we achieve personal peace, and that one of the best ways to actually surrender and live a spiritual life is through profanity!
It's an unexpected but hilarious perspective, based on John's his own profound experiences, surrendering to his experience of his life as it truly is, despite its imperfections. In that acceptance and surrender, he found peace and healing.
Since then, John and his...
2022-07-0151 min
YayCanDo#19: Books That Changed or Touched Our Lives - "The Seven Spiritual Laws of Success by Deepak Chopra"Deepak Chopra is a well-known India-American author who writes and speaks about spirituality and related topics such as meditation and consciousness. He has been described by TIME magazine as “one of the top 100 heroes and icons of the century".
With over 91 books published, Chopra is perhaps known for the one we're discussing today.
The Seven Spiritual Laws of Success was on The New York Times Best Seller for 72 weeks - perhaps due to its simplicity and accessibility.
In today's episode of YayCanDo, Bernie and Paula discuss each of these "laws" that Chopra teaches in...
2022-06-241h 03YayCanDo#18 Highs, lows and learnings - giving space to not knowingIn this month's review of YayCanDo, we reflect together on the key ideas from our book club and individual interviews that have helped us to embrace our humanity and inspire possibility in our lives.
Show notes:
1) Book Club: The Power of Less by Leo Babuta
2) From internalising homophobia to the gift of being gay with Brian McIntyre
3) The importance of mentors and role models
4) An artists journey
5) Finding meaning where I am now with the people I'm with
6)Tragedy and triumph: Climbing Kilimanjaro with Mike O...
2022-06-171h 00
YayCanDo#17: Conquering Kilimanjaro (and Other Life Challenges) with Mike O'SheaKilimanjaro is a mountain that inspires thousands of people every year to climb and conquer heights they could never have imagined.
As the highest free-standing mountain in the world, it's considered a safe and an achievable climb with enough training and preparation, but the importance of a mindset of "possibility" is also essential.
In this solo episode, Paula shares her own story of tragedy and eventual triumph to summit Kilimanjaro, with the support of Irish climbing legend, Mike O'Shea.
Show Notes:
1) Mike O'Shea
2022-06-1057 min
YayCanDo#16: Accepting who I am - an artist at workThis episode is one of Bernie's monthly solo shows.
In this week’s episode of Yaycando, Bernie talks about life and work with Brian McIntyre, a leading brand strategist, planner, insight and qualitative research expert who weaves beauty and art into his life and work.
https://www.linkedin.com/in/brian-mcintyre-8608011/
http://www.orchard.ie/
Read one of Brian’s superb essays here: http://www.orchard.ie/teacher/
Episode notes:
· Growing up in Ireland in the 80s and 90s
· The gift of being gay
· The more successful I became the more I moved away from what I loved most
· Leadership through e...
2022-06-0350 minYayCanDo#15: Books That Changed or Touched Our Lives - The Power of Less by Leo BabautaIn this episode, we discuss a hugely popular book, but one that Paula didn't actually like very much!
"The Power of Less" focuses on "limiting yourself to the essentials" and is designed to help you create a sense of control and space for things you truly love.
Listen to hear our two very different views on how this book has (or hasn't) affected our productivity and decide for yourself whether it can help you feel less frantic and overwhelmed with everyday life and your personal commitments.
Show Notes:
1) The Power of Le...
2022-05-2742 minYayCanDo#14: Pendulum Summit Leadership and Empowerment Summit (Dublin) - Summary and InsightsIn a special edition of YayCanDo, co-hosts Bernie and Paula discuss what they loved and learned at a recent leadership conference in Dublin.
The Pendulum Summit is billed as "the world's number 1 leadership and self-empowerment summit", so Paula and Bernie share some of their favourite moments and ideas they took away from the conference.
If you're interested in hearing some powerful ideas from two days of inspirational speakers, check out today's episode of YayCanDo.
Show Notes:
1) Pendulum Summit
2) Les Brown
3) Eric Edmeades
4) Sharon...
2022-05-2037 minYayCanDo#13: Highs, Lows and Learnings - Finding Possibility in Rest, Recovery and FriendshipIn this month's review of YayCanDo, we reflect together on the key ideas that have helped inspire us from our book club and individual interviews.
From the importance of finding meaning in our lives through work, family or personal projects, through to the importance of "detachment" as a way to enjoy a more peaceful life.
We also discuss the importance of rest and recovery for top performers in any area of life, as well as some key highlights of the "Pendulum Summit" conference we attended recently.
Listen to learn what new ideas inspired us...
2022-05-1338 minYayCanDo#12: Staying grounded through turbulent timesThis episode is one of Bernie's monthly shows.
On today's episode, Bernie talks to Dearbhalla Baviera about how people are feeling and the challenges they are facing as they return to hybrid ways of working and the new normal, which feels anything but!
Show Note:
1) Dearbhalla Baviera - executive coach & keynote speaker specialising in conscious leadership coaching, diversity and inclusion, team development and individual and group coaching supervision. Contact details: clearbird.ie or getintouch@clearbird.ie
2) Burn out
3) Setting boundaries
4) The Eisenhower matrix
5) The Observer within
6) The OK Behaviour manifesto
2022-05-0649 min
YayCanDo#11: "You: Part Two - Thriving in the Second Half Of Your Life" - Interview with authors Jane and Campbell MacphersonThis episode is one of Paula's monthly solo shows.
Having recently passed a big birthday milestone, Paula loved the idea and intention of "thriving in the second half of your life" from the book "You: Part Two".
On today's episode, Paula meets the authors, husband and wife team Campbell and Jane Macpherson, who explore the idea of creating new possibilities in the second half of your life, by embracing and celebrating where we've come from and what we've learned along the way, as a way to enjoy an even more inspiring second half of our li...
2022-04-2939 minYayCanDo#10: Books That Changed or Touched Our Lives - "Man's Search For Meaning" by Viktor Frankl."Man's Search for Meaning" is the autobiographical description of the harrowing existence of prisoners who were imprisoned and tortured in concentration camps throughout world war two.
In the face of this extreme suffering, the author of this book, Viktor Frankl, realised the importance of choosing a mindset that allowed him to focus on his life's work and the love of his life in order to find meaning and survive.
His book describes how, for each of us, our "search for meaning" is the primary motivation in our lives.
Bernie and Paula today discuss thi...
2022-04-2245 minYayCanDo#9: Highs, Lows & Learnings - Lessons on Healing, Stillness and Choosing To Live Life to the Full.It's already the end of our second month of YayCanDo, so today's episode captures what we loved and learned along the way.
Featuring key lessons about the importance of healing past traumas, to the idea of growing older gracefully, as well as the ongoing theme of living our lives by choosing our perspectives in order to create new possibilities.
This episode also explores other powerful spiritual concepts such the importance of stillness, and connecting with our inner "true self".
Listen as we share another episode of all of our "highs, lows and learnings".
2022-04-1536 min
YayCanDo#8: Trauma: living with ghosts and shadowsIn episode 8 of YayCanDo, Ger Murphy joins Bernie again to discuss trauma and how it impacts us in our everyday lives.
Ger has worked as a psychotherapist for over 35 years helping people deal with their suffering, release trauma and grow.
Ger has studied eastern and western approaches to Psychotherapy and Spirituality alongside a deep immersion in nature with practices from Red Path Indigenous traditions. He has trained as a Poetry Medicine Carrier.
He combines these disciplines to be of service in this most challenging time of personal and planetary transformation.
Samples of his published writing can be found at: www...
2022-04-0849 min
YayCanDo#7: A Path to Inner Peace & Fearless Living with Michael NeillThis episode is one of Paula's monthly solo shows.
Michael Neill is an internationally renowned teacher, broadcaster, speaker, and the author of six best-selling books.
He teaches how to live life "from the inside out” as a way to experience more aliveness, peace, and productivity.
In today's episode of YayCanDo, he shares his own journey from a seriously troubled mindset in his teenage years and even through to adulthood, which led him on his own personal development journey and now to his incredible coaching career.
Michael has spent more than three de...
2022-04-0148 minYayCanDo#6: Books That Changed Our Lives - "The Power of Your Subconscious Mind" by Joseph Murphy PhDOne of the challenges we face as human beings, are the limiting beliefs that are buried in our subconscious mind that hold us back.
In today's episode of YayCanDo, Paula shares the limiting belief she had about her income for many years, and only when she hit rock bottom financially, did she remember the ideas that this books teaches - that you can't change your outer reality without first changing your inner beliefs about what's possible!
Using this book, she learnt a new way of thinking about her income potential and achieved wonderful results.
"...
2022-03-2555 minYayCanDo#5: Highs, lows, and learningsIn this weeks episode of YayCanDo, Paula and Bernie look back on the month and review their highs, lows and learnings from their review of Susan Jeffer's life affirming book "Feel the fear and do it anyway", as well as their solo episodes with guests; psychotherapist Ger Murphy and executive coach Steve Neale discussing topics such as fear and how to overcome limiting beliefs.
2022-03-1856 min
YayCanDo#4: Tools, Techniques, Ideas and Insights - Building Your Beliefs to Create Your Best LifeThis episode is one of Paula's monthly solo shows.
As the creator of a powerful framework that helps break through limiting beliefs, Steve Neale joins today's episode of YayCanDo, to share insights on how to live life on your own terms.
From the simple awareness of love as our core essence, Steve coaches children, individuals and business executives how to accept the inevitable challenges in their lives, and still play the game of life to WIN.
He shares the impact of a positive mindset, some tools to eliminate beliefs that are not serving yo...
2022-03-1149 min
YayCanDo#3: Presence, Mirroring, Reassurance - Learning to turn towards our fear and find the guidance in itPresence, Mirroring, Reassurance - Learning to turn towards our fear and find the guidance in it
Ger Murphy joins today’s episode of YayCanDo for an in-depth discussion on the topic of fear. Ger has worked as a psychotherapist for over 35 years helping people deal with their suffering, release trauma and grow.
Ger shares with us the importance of turning towards our fear, to understand it and find the guidance in it. He describes how it affects us physically and emotionally so that we can recognise fear and understand its impact in the moment, and he...
2022-03-0447 minYayCanDo#2: Books That Changed Our Lives "Feel the Fear and Do It Anyway"Fear is a powerful aspect of the human experience that most of us resist!
If we allow it to dominate our thoughts, fear can be paralysing, and yet so many people have found ways to face their fears and use it as an opportunity to grow.
In this episode of YayCanDo, co-hosts Paula & Bernie discuss the key ideas in the book and share their own experiences of experiencing fear in their lives, and how "Feel The Fear and Do It Anyway" helped them move to a place of power.
Listen to this episode if...
2022-02-2541 min
YayCanDo#1: Introduction to YayCanDoYayCanDo is a podcast with a mission to power possibility in life, letting go of unrealistic expectations and limiting self beliefs, embracing our imperfections & common humanity, so we can build better relationships with ourselves and others.
The show is dedicated to discovering powerful new possibilities and in this first episode, we introduce our hosts Bernie Keogh and Paula Thomas, and share insights on what to expect from the show, and EXACTLY what we mean by the idea that you too, can YayCanDo your life.
Show Notes:
1) Bernie Keogh
2) Paula Thomas
2022-01-2025 min