The BIG MESSY BUN Podcast

Carter kicks this episode off while your host is in the drivers seat.....yes folks this is your FIRST car ride (truck actually) episode!!!  It is FAST, FUN and FULL ON!!! ENJOY the ENERGY these two bring!!!

Softer side of host Katey!!! She is recording live at her lovers home and is here to share about SELF CARE, RAISING KIDS & TEENS (throwback) and LET YOURSELF OFF THE HOOK and TAKE 5!!! Listen in......what is your favourite NUGGET today?? PS Watch Episodes 12, 72-74 (more on menopause & more)

Your host starts out in good energy and SHE RAMPS up as the minutes pass.....this is 16 MINUTES of absolute FIRE and ENERGY!!!!! Have you ever heard of a KATEYCAST???  Listen to the end!!! EPISODE NUGGETS IT IS UP TO YOU  YA GOTTA REPEAT HEALTHY HABITS SHOW UP FOR YOURSELF YOU ARE WILDLY CAPABLE OF CHANGING YOUR HEALTH DOES THIS SOUND CRAZY??? YOUR IMAGINATION IS VITAL NOT EVERY DAY IS GOING TO BE EASY YOU JUST HAVE TO START "JOY" IN THE JOurneY..... DAILY DEPOSITS WHO IS IN YOUR BUBBLE ARE YOU TAKING ON OTHERS "STUFF" YOUR BODY & BRAIN NEED MOVEMENT YOUR HERO WILL CHANGE TAKE THE BIG MESSY BUN FOR A WALK YOUR HOST CREATES A WORKOUT PLAN FOR YOU "ON THE SPOT" NOBODY CAN DO THIS FOR YOU IF YOU NEED HELP.....I AM HERE FOR YOU!!!! LINKS HERE: You will find all the ways to connect on her website!!!! CLICK the LINK! KATEY'S WEBSITE with ALL THE LINKS!!!!

Todays episode coach Katey is sharing some of her favourite remedies for her seasonal allergies.  This episode has a few other nuggets too: Self care Allergy remedies  Cleaning home (purging closets) Rest & repair Journaling  Brain dump Book of wins  Accountability Buddy Take slow steps    If you are looking for an accountability partner for your wellness - check out my website: Healthy Evolution by Katey You will find ZOOM fitness and MY APP all on the website!!!  

Your host is joined by Martin Lockett for a second time. When Martin Lockett drove drunk on New Years Eve 2003, it changed everything. Upon learning that the two people who died when he crashed into their car that night were volunteers in the drug and alcohol recovery community, Martin chose to dedicate his life to helping others through addiction counseling and drinking and driving prevention. He has been speaking for years to various audiences that span from high school youth before prom to DUI offenders to law enforcement personnel to warn, teach, and inspire people to do their part in reducing DUI/DWI fatalities.  If you want more of Martin, head to episode # 31 of the BIG MESSY BUN for more!!!   If you want to connect with Martin or get him to speak to your group, workplace or organization: Martin Lockett Website Instagram @martinllockett Al-Anon Canada MADD

Your host is rolling in with a short n sweet episode to remind you to give yourself grace, let yourself off the hook and embrace life changes. Nuggets from todays episode: You can do hard things. What is this here to teach me? Today is the first day of the rest of your life. What if Plan A wasn't meant for you Take a leap! Change is a little bit scary, not changing a "thing" is scarier GO LIVE.  LIVE FULLY.  LIVE YOUR BEST LIFE- no matter what the plan is!!!!    

Your host is joined by her "bonus son" (aka step-son) Carter Armstrong. Carter is raising AWARENESS & FUNDS for Mental Health in Canada.  He made a bold decision to RUN/WALK from Vancouver BC to his hometown of Dryden ON.  His journey started April 10th.  At the time of this podcast he has clocked over 1000KM's.  IT MUST BE MENTIONED HE IS DOING THIS TREK SOLO......NO SUPPORT VEHICLE! He is doing this on the trans Canada HWY #1......if you live NEAR this HWY and can help him out, cheer him on or run along side him, honk your horn.....THIS ALL HELPS. At the time of this podcast he is in ALBERTA.....hitting up SASKATCHEWAN soon!!!!! If you are able to support this cause he has set up a GO FUND ME (link below)page with ALL proceeds going to CMHA.  If you want to follow his journey links are below!! Also, if you are able to buy him a meal, get him a hotel room, put him up for a night......all very much appreciated!!!! To donate to Carter directly EMT is [email protected] LINKS: GO FUND ME - CMHA CARTER on INSTAGRAM CARTER on TIK TOK Here at the BIG MESSY BUN we want to encourage listeners to SHARE this episode (he will be back on again)- share on your socials, share with anyone you know in the media, local news reporters.....lets get him on everyones radar!!!!! LOVE YOU CARTER......SO INCREDIBLY PROUD OF YOU!!!!!!!

Your host is joined by Anne Collins Duch- Doctor of Physical Therapy specializing in PELVIC HEALTH from Delaware, USA.  She is a yoga and movement junkie (this is why we get along so well) This hour will FLY BY!!!! We discuss: PROLAPSE PREVENTION SPLINTING (IN ORDER TO HAVE A BM) OUR NERVOUS SYSTEM MENOPAUSE (PERI MENOPAUSE) TREATMENTS (HORMONES, URESTA, SURGERIES) GIVE THINGS TIME BLADDER / URGENCY  WISE WOMEN EXERCISES (JUMPING, BALANCE, STABILITY, PROPRIOCEPTION)   FIND ANNE ON INSTAGRAM @ptforwomen    Healthy Evolution by Katey APP   LIVE ZOOM LIFTING CLASSES                  

OMG. This is a loaded episode - your host is showing you how and where to apply vaginal estrogen!!!  EPISODE NUGGETS: * The Menopause Moment - Dr.  Kelly Casperson * Types of vaginal estrogen * How to apply it * Prevention * Know your anatomy * Talk to the ladies in your life * Get treatment * Pain with penetration * Get feeling good * EMPOWER & EDUKATE yourself  * Get moving your body * Don't wait until you are having symptoms- start now * Talk to your doctor   Healthy Evolution by Katey APP   LIVE ZOOM FITNESS CLASS

Your host is UNFILTERED, AUTHENTIC, GENUINE, & STRAIGHTFORWARD......and she wants you to TUNE IN and get in the DRIVERS SEAT of your health, happiness & hormones!!!! THIS IS PART 1 of 2 (part two will be with Katey & Lance!! When the producer (AKA the host) sat down to publish this - she was like "THERE IS SO MUCH IN THIS 45 MIN EPISODE" - This episode will help so many humans!!!! Here are some of the links mentioned in the episode: URESTA Healthy Evolution by Katey APP Live ZOOM Lifting Classes PLEASE SHARE this episode!!! Watch on YOUTUBE to see all the props!!!! Reach out if you need help getting started!!!! YOU ARE WORTH IT!

Your host is heading out for a walk this episode- gear up and join her!!! Shoutout to Carter Armstrong who is running/ walking from Vancouver BC to Dryden ON to raise awareness & money for MENTAL HEALTH!!! If you want to donate to his Go Fund Me page click here: https://gofund.me/211a4825e

ROCK BOTTOM to ROCK SOLID - episode # 70 This is OUR STORY.  This is an episode about:  🪨🎙️ TAKING CHANCES  🪨🎙️ WORKING HARD 🪨🎙️ NOT GIVING UP 🪨🎙️ LOVING YOUR LIFE (JOB- it’s hard to call it a job when you would do it for FREE)  🪨🎙️ GRIT & GREAT WORK ETHIC  🪨🎙️ THIS EPISODE IS ABOUT LOVE & RESPECT  🪨🎙️ AGE IS SERIOUSLY JUST A NUMBER THIS EPISODE WILL REMIND YOU:  🪨🎙️ YOU HAVE CHOICES 🪨🎙️ YOU ARE NOT STUCK 🪨🎙️ YOU GOTTA TAKE RESPONSIBILITY  🪨🎙️ YOU CAN FIND WORK THAT IS REWARDING & GOOD FOR YOUR HEALTH  This is by far THE BEST EPISODE to date with my boys & their mentor Paul Johnson @rocksolidcountertops_  Thank you JACK, CASPER & PAUL for taking the time to join me on #thebigmessybunpodcast and sharing so openly your story- I know you will inspire & impact many with this episode!!! #Rebuild #rockbottomtorocksolid #myboys💙💙 

Katey shares her tips for rebuilding your strength and independence after life tosses you a curve!!!

Your host was a guest speaker last week and she is here to share with you some of the presentation she shared. THIS WILL OPEN YOUR EYES ♥️  Healthy Evolution by Katey APP is available and will help you with your HEALTH SPAN!!!! Healthy Evolution by Katey APP

KATEY IS FIRED UP!!!!  Listen in!!!  Share!!!!   LFG!!!        

NUGGETS from episode # 66   MY NICHE MARKET is SUPPORTING HUMANS!!!!   RESPONSIBILITY IS RAD   THINGS TAKE TIME   THERE IS NOTHING MAGICAL   MAGIC words “TAKE RESPONSIBILITY”   THE MAGIC IS DOING THINGS ON REPEAT!!!!   YOU GOTTA PUT IN THE REPS OF LIFE!!!!!! (The compound effect)   THIS IS A GREAT QUALITY APP at an extremely AFFORDABLE!!!   FROM MY HOME TO YOURS!!!!   I will NOT be ICKY in your INBOX!!   KEEP PUTTING IN THE REPS!!

This EPISODE is SHORT n SPICEY just like Katey!!!!  Here are some nuggets from episode  # 65: OPTIMAL 20’s, 30’s, 40’s - HOWEVER….now is the BEST FUCKING TIME Guess who gets to FIX your life Get curious about YOUR LIFE- your HEALTH, your FINANCES, your ENERGY!!! The world is nuts……START WITH YOU and your FAMILY & FRIENDS GO FOR IT THIS SHOW IS HERE TO REMIND YOU that YOU CAN DO IT KATEY reads her 3rd grade REPORT CARD!!!!!!! NOW IS THE TIME!!!!!!!!  IT IS UP TO YOU TO DO THE WORK!!! THIS IS YOUR SPARK!!!! APP IS WITH MY TEST TEAM!!!!! PLEASE SHARE THE SH*T outta this one!!!!  THANKS  

This is one loaded little episode!!! CHECK IT OUT!!! *note this was recorded Feb 23, 2025

This episode is FULL ON FIRE!!!! Your host is VIBING high and fills all 16 minutes with stories, so much laughter and a F&Ck ton of ENERGY!!!!!! Thanks for being here!!!!   Please share this with a friend or family member who needs to hear this message!!!!

This week your host is taking you on a walk!! This is a perfect opportunity for you to lace up and get some fresh air and great views on getting unstuck, consistency & longevity planning!! Where are you walking today??

Your host recorded this one straight from her fitness studio/ post workout!! She is chill and ready to share some thoughts on morning / night rituals and routines, priming for a day and living with intention!!!   ENJOY

BIg ENERGY Big NEWS Big EPISODE # 60 Your host is EXPLODING on todays episode - she is explaining her NEW WELLNESS APP and she is  FULLLL of ENERGY here to EDUKATE & EMPOWER you!!! JUST LISTEN, SHARE and LFG!!!!!!

You guys.....your host pours her heart out here.  She is clear, concise, and concerned ABOUT YOU!!!!  She wants to to LISTEN IN, SHARE THIS WITH SOMEONE YOU CARE ABOUT and realize it is NEVER too LATE to start!!!!   The team at the BIG MESSY BUN studios NEEDS YOUR HELP!!!  We need to get more people LISTENING to the show.  Can you share this episode on your social media, share with friends or a co-worker.....We have BIG plans this year and need to get the WORD out that the BIG MESSY BUN is here for YOU ALL!!!!!   Thank you!!!!

Your host Katey is FIRED up and FULL ON!!!  Here are some nuggets from todays episode!! Digital Diet- time to declutter your social media YOUR BODY NEEDS MOVEMENT- DO WHAT YOU CAN DO! Set your NOTIFICATIONS on all apps Unsubscribe from emails BLINDERS ON & FOCUS Journal, write things down, get it off your chest Make a MAP for your GOALS! YOU ARE NUMBER ONE!!! Raise your kids the BEST way YOU know how!!! Your JOURNEY will look VERY different than everyone else Pour BELIEF into yourself and your kids! PUT IN THE WORK Keep your nutrition simple 10 % RULE Let the BMB be your WEEKLY reminder of your POWER Reach out to 3 friends and drop some LOVE on them Thank you for hitting FOLLOW / SUBSCRIBE - share the show with three people today!!!!    

We did it!!!  We just kicked off year 2 of the BIG MESSY BUN!!! Last year was an absolute blast and as we head into the second year - CREATE is the WORD of the year!!!  To create is to bring something into existence and the BIG MESSY BUN and Healthy Evolution by Katey have some big things coming your way!!! We hope you enjoy this YEAR 2 kick off today!!! Happy New Year!!!  Don't forget to hit that follow button!!!

Your host has a HUGE THANK YOU for you all!!!  She is so thrilled to bring you the final episode of 2025 and will have you FIRED UP as we head into a FRESH YEAR!!!! What was your favourite episode from this year.....drop it in the comments!!!! Thank you for making the BIG MESSY BUN a success this year!!!  

It is Christmas Eve and your host is encouraging you to DREAM BIG.....listen in!!!!  Merry Christmas from all of us at the BIG MESSY BUN podcast studio!!!!

Join Coach Kate as she sits down in her home gym and shares testimonials from some of her participants from her online ZOOM LIFTING COMMUNITY!!   If you are looking to start lifting and need a community and wicked consistency- this is a MUST LISTEN EPISODE!!!   Also…..don’t forget to enter the GIVEAWAY happening on Monday and YOU are invited to try a FREE class on Monday December 22, 2025   Message Katey for more info or drop a comment!!!!

The top NUGGETS from todays episode: ✅ Go For it NOW ✅ Eat your dessert FIRST ✅ Katey’s SHORTBREAD Recipe is the BEST (DM for the recipe) ✅ SPECIAL foods at Christmas ✅ Your body need food for good ENERGY ✅ RESPECT your body & mind ✅ BEING kind is part of your WELLNESS ✅ Know WHY & HOW your movement benefits YOU ✅ YOU WILL KNOW WHEN ITS TIME ✅ GET in the DRIVERS SEAT ✅  ENTER THE GIVEAWAY

This one is for Thomas!!!!   Your host took flight last week and has come with an incredible reminder to al of us that behind every "worker" out there is a HUMAN doing their best!! BLOOPER.....Lance drops in todays episode!!

WARNING!!!!!!!!! THIS IS NOT FOR THE KIDS!!!!! Your host Katey is FIRED UP!!!!!!   She gets asked this all the time!!!!!   “WHAT KEEPS YOU GOING……”   LISTEN TO THE FULL EPISODE HER HEARTFELT RESPONSE   RECOMMIT to YOURSELF   RECOMMIT to YOU   RECOMMIT to YOUR HEALTH   RECOMMIT to YOUR WHY   Enter the Big Messy Bun Giveaway and tag me in your social media reference this episode!!! Check out my Instagram for GIVEAWAY DETAILS!!!  

WHAT THE HECK - it is FRIDAY and you are getting a BONUS EPISODE!!!!  Today we are coming to you LIVE from the Tribal Council Independent Home & Community Care Education Gathering.  Today Katey is joined by an audience member / entertainer Dean Davis and they are talking about SNOOZE.  You will love the LIVE AUDIENCE energy.  Thank you to my videographer Cleo Grandy- MUCH APPRECIATED!!!!! ENJOY THE SHOW and PLEASE HIT THE FOLLOW / SUBSCRIBE button!!!!

Your host is sharing with you some tips that have helped her through some challenging times. She will be encouraging you AS ALWAYS to move your beautiful body. Wait till you hear about the man (over 80 years old) and his “I got to buy tie up shoes!!”   So awesome.   What’s your favourite part of todays episode??            

Your host is fired up post workout vibes.  This is a short and spicey little episode to give you tips and strategies to get in a POWERFUL MINDSET! She will share with you how she disrupts imposter syndrome when it sets in! This episode is all over the map but your host is here to FIRE YOU UP!!! Are you in a funk??? GET OUTSIDE LOVE YOURSELF JOURNAL MOVE YOUR BODY TAKE A NAP GO FOR THE THING   YOU ARE YOUR THING.....PLAN YOUR BIG BEAUTIFUL LIFE!!!! ALSO.....drop us your show topic suggestions !!!    

Your host Katey shares with you a MOTIVATION hack for the days YOU ARE NOT MOTIVATED.......FYI.....you will not always feel motivated to DO THE THING (what ever your thing is)!!!   Help Katey out and send this podcast episode to Mel Robbins - this is one of Mel's tools that has helped your host and so many others!!      

Join your host Katey as she takes you on a journey down memory lane. Today she shares with you some of the ingredients in her basket. This podcast will encourage you to focus on YOUR ingredients and how you plan to use them. Now.....don’t get too excited.....Katey is NOT talking about cooking here today; she’s talking about your ingredients of LIFE. What is your favourite nugget from today? Please share the show with a friend who might benefit from listening to The BIG MESSY BUN Podcast!!!  

On todays episode your host Katey is sharing how she and others are embracing the positive side of social media and technology! Last week her pup Charlie went missing and thanks to good humans and social media they were happily reunited!!! Listen how others use technology to gather for fitness and use apps to manage their diabetes.  ALSO!!!!  The BIG MESSY BUN hit a milestone of 5K downloads!!! THANK YOU FOR YOUR SUPPORT!!! Like, follow and share the show!!!

Your host is wildly passionate about LIFE and the idea of taking ABSOLUTE PERSONAL RESPONSIBILITY!!  On todays episode she will share some of the steps she took to REBUILD her life in 5 years.....yes YEARS......it will take time however YOU GOTTA START somewhere !!!

Your host shares her takeaways from the movie Shawshank Redemption (yes.....she finally watched this MUST WATCH movie)!!!  This was one of her late mom's favourite movie and Katey now understands why!!!  SUCH A GREAT MOVIE loaded with so many important messages!!!!!  Listen to this powerful podcast about living in HOPE vs FEAR, putting in the reps, and she has a SHORT CUT for you to get closer to the life you want!!!!   PROJECT YOU!!!!!   Drop your favourite nugget in todays episode in the comments!!!!

COACH KATEY IS HERE!!! WE HAVE 90 DAYS LEFT IN 2025!!!! She is encouraging listeners to choose a habit to  LET GO of or ADD for the next 90 days. Think of it as a GIFT to yourself!!!   WHAT WILL YOU CHOOSE??

Your host is sharing her AUTHENTIC SELF and her ALCOHOL JOURNEY!!! She will go decade by decade and breakdown the role alcohol played in her life!!!   20’s alcohol & exercise 30’s her mom years and alcohol (and no alcohol) She loved getting SHIT FACED & also LOVED LIFE WITHOUT- ZERO FUCKS GIVEN or ALL IN Her favourite drink combo How she handled peer pressure HER BOX WINE NIGHT 😳 YOU DO YOU Menopause, your health & alcohol Loves being an AF COACH (alcohol free & authentic as f$&k) COMMITMENT CEREMONY   If you are ready to be DONE with alcohol- remember just ONE DAY AT A TIME.   There are supports out there and great accounts to follow on IG!! Head to Katey’s Instagram Healthyevolutionbykatey - look for the post about this podcast and check out the accounts she loves for AF living!!!!

Katey is FIRED UP, she has just returned from a conference and she is addressing the # 1 HEALTH CONCERN she observed with her audience!!! Some of the NUGGETS from this EPISODE: * BODY & BRAIN need sleep * WE ARE NOT ROBOTS * NO TV at BEDTIME * GET OFF YOUR PHONE / TECHNOLOGY 1-2 hours before bed * WHY WE NEED SLEEP * HOW SLEEP LINKS TO MORNING ROUTINES! * HOW WE SABOTAGE SLEEP * TIPS FOR BETTER SLEEP * AWASIS CONFERENCE WAS A VIBE!!! * DO YOU HIT SNOOZE?? * HOW MANY ALARMS DO YOU HAVE?? * BE A GRATITUDER!!!   Earrings Designed By Lazydaisybeading on IG Thank you Brandi!   CONNECT with KATEY     Thank you for helping The BIG MESSY BUN Podcast reach 40 episodes!!!!!!  

Yes you are at the right place! This is episode # 39 of The Big Messy Bun podcast and coach Katey is hosting today!!! Today two of Katey's World collide - SPEAKING & WELLNESS!!!!   This is a longer version! This is a workout session! This just happens sometimes!!!   If you are thinking - has she lost her marbles- heck no - she felt a vibe and went with it!!! Coach Katey has her hair braids and is sharing with you a MODIFIED LIFTING exercise program she leads 3 X weekly to ladies from Canada & USA! You can join her for a workout or simply listen to the powerful & passionate message surrounding PERSONAL WELLNESS!!!   If you haven’t done it yet….tap that follow button to stay connected!!!

Many people think January is the New Year however for your host Katey and many others the fall feels like NEW YEAR, ROUTINES, HABITS and SCHEDULES!!! It is back to school season and the start of many activities for yourself and your kids.  In todays episode Katey will be sharing with tips that helped her while raising 3 kids solo while working full time. As always you will hear practical and easy to implement ideas to help with the busy season!!! She touches on empty nest as well.....it was not an easy time however it did provide growth in her world. Dont forget to share this show, drop a comment and hit that follow button!!

Spreading Kindness is one of your hosts favourite ways of showing love, care and respect to those she encounters.  Today you will hear not only about spreading kindness but about SPREADING your WINGS and GOING 4 IT!!!! Living life full with no (or at least very little) regrets!!!  Katey is full on energy as she is recording this episode in her fitness studio just prior to teaching back to back classes!!!  She touches on the topic of ENERGY and if you are needing MORE OF IT.....she is leaving links here to connect!!!! If you are not yet following this show.....tap that button today!!! JOIN A LIFTING CLASS

THIS IS A LOADED EPISODE!  Katey will have you THINKING, LAUGHING and INSPIRED to look at the way you SPEAK TO YOURSELF and who you surround yourself with!!!  She dives into her passion of the PUSH UP - listen for her Freudian Slip: 😂 an unintentional error regarded as revealing subconscious feelings (ACCORDING TO GOOGLE)   Katey is full of energy, stories and more!!   ENJOY   Be sure to follow the show, share the show and leave a comment!!!        

YOU GUYS!!!!! This is a test episode using a feature on my PODBEAN app!!!! I hope it loads! I hope you like it and I can’t wait to hear from you!!!! This episode is all about BEATING PROCRASTINATION!!!!

Coach Kate is here to support you in developing the fundamental habits necessary for consistency. With over 35 years of experience, she's well-equipped to help you cut through the noise and achieve your goals. She will EMPOWER, EDUKATE & ENERGIZE you to take the first step!!! Here are her top 6 HABITS: MOVEMENT HYDRATION FOOD LESS SCREEN TIME SLEEP Y’all GOTTA LAUGH   She is wildly passionate about helping YOU create a healthy relationship with YOURSELF & YOUR HABITS!!!    Can ya help COACH KATE out?? 🤔 FOLLOW THIS SHOW, SHARE THIS SHOW & Drop a comment!!!   Thank you from the team at the BIG MESSY BUN studios!!!!

Y’all your host is ALL OVER THE MAP- if you follow to the end she will give you lots of lessons on LIFE!!!   🎙️The Jack Story - 27 year old had the strength and bravery to let go of the “golden handcuffs” to go for the FREEDOM to LOVE his day to day 🎙️ Time to evaluate your J-O-B 🎙️ Let stuff go 🎙️ Keeping up with “the Jones’” is SOOOO LAST DECADE 🎙️ Chapters in your book - are you holding judgement on a past version of yourself or someone else 🎙️ Katey gets vulnerable about her relationship with her brother 🎙️ Our different EXPERIENCES depending on when we meet someone 🎙️ Katey - wishes you PEACE, LOVE & JOY 🎙️ Let go of PAST PAIN (old chapters) 🎙️ YOU HOLD THE PEN 🎙️ it’s time to BREAK FREE 🎙️ BIG LIFE LESSONS   PLEASE HELP YOUR PODCAST REACH MORE PEOPLE 🎙️ follow the show, share the show & drop a comment below!!!

Get ready for a dose of truth and kindness as Katey, your host, dives into meaningful conversations on the BIG MESSY BUN podcast.   Take a ways ⬇️⬇️⬇️   💙summer of change update 💙patience & perseverance 💙correlation between our WORKOUTS & LIFE 💙how “failing” in the gym is powerful 💙magical moments in your workout 💙make sense of the MOVEMENTS 💙rest when necessary, then get up and go! 💙set boundaries 💙nothing good happens over night 💙ways to pivot 💙you are the main character 💙FILL YOUR CUP 💙becoming sustainable 💙BE KIND to yourself & others 💙REACH OUT FOR HELP   Can you do your girl a solid….hit that follow, share the show & drop a comment!!!   Until next time!