Tyrone Summerall, Central Methodist University

Welcome to the Red Banner Race Report podcast, where we take a deeper dive into the amazing achievements and athletes in NAIA cross country and track and field.  Today’s guest is Tyrone Summerall of Central Methodist University.

It took two years, but Tyrone is finally back to running the 400-meter hurdles.

A school record and the current top time in the NAIA made it worth the wait as he clocked 51.57 to win the Central Methodist Invitational by nearly a full second. His previous best of 53.60 came during his senior year of high school when he placed third in the Florida State Championships.

As mentioned, Tyrone’s time leads the NAIA this season in the hurdles, and he followed with an anchor leg in the 4×400 as the Eagles’ 3:11.21 puts them No. 2 on the seasonal NAIA list in that event.

For his impressive achievements, Summerall was named the Male NAIA USTFCCCA Athlete of the Week.  This is the first time that a male or female athlete from Central Methodist has been named National Athlete of the Week during the outdoor season.  He was also named the Heart Conference Men's Outdoor Track Athlete of the Week.

In this episode, we will get a glimpse into what drives this dedicated and focused athlete, the injuries and setbacks he’s had to overcome with patience and determination, and what’s on the horizon as NAIA Nationals loom closer.

Follow RBRR on Instagram @redbannerracereport

Transcript

SPEAKER_01 0:01

Welcome to the Red Banner Race Report Podcast, where we take a deeper dive into the amazing achievements and athletes in NAIA cross-country and track and field. Today's guest is Tyrone Summerall of Central Methodist University. It took two years, but Tyrone is finally back to running the 400-meter hurdles. And a school record and the current top time in the NAIA made it worth the wait, as he clocked 51.57 to win the Central Methodist Invitational by nearly a full second. His previous best of 53.6 came during his senior year of high school when he placed third in the Florida State Championships. As mentioned, Tyrone's time leads the NAI this season in the hurdles, and he followed that with an anchor leg in the 4x400 relay as the Eagles 311.21 puts them number two on the seasonal list in that event as well. For his impressive achievements, Tyrone was named the Male NAI Athlete of the Week. This is the first time that a male or female athlete from Central Methodist has been named the USTFCCCA National Athlete of the Week during the outdoor season. In this episode, we'll get a glimpse into what drives this dedicated and focused athlete, the injuries and setbacks he's had to overcome with patience and determination, and what's on the horizon as NAI nationals loom closer.

SPEAKER_00 1:21

Thank you for having me.

SPEAKER_01 1:22

Absolutely. I'm excited to chat with you because right now you are at the top of the NAI list for the hurdles. So let's let's go back in time a little bit. Let's hear uh where you grew up and how you first got involved in this sport of track and field.

SPEAKER_00 1:40

So uh I grew up in Jacksonville, Florida, you know, uh like a lot of people. I started with football. Football was my my everything, and uh I wanted to get faster for football. Uh and I've always had a passion of, well, I wouldn't say passion, but like I I kind of was interested in hurdles. So uh my sophomore year, I went out to get faster and I started doing 300 hurdles and I was actually really good, like, you know, better than most. And uh and since then I haven't I haven't stopped doing the hurdles and I just until my senior year I didn't realize that like yo, I might love track more than football, you know? So that's what that's where the switch came.

SPEAKER_01 2:21

Okay. So did you have any aspirations to play college football before you realized how talented you were in track and field?

SPEAKER_00 2:30

It was it was always the goal, the goal to go all the way in football before I switched to my senior year. I'll just tell like my coach, Coach G, he was like, Man, just give me three weeks, three months of training for track, no football. And trust me, like everything that you want. Because at the time my goal was to run 53. So that would have I thought that would have won stage at the time, you know. Me coming from football and just having that confidence. I'm thinking that that's really fast. But you know, people really do this in real life. So you know, 51 wasn't enough. I mean, 53 wasn't enough. I ended up coming third, but uh it showed me like, man, like if I can give this a whole year, two years, I can be I can really be something serious. I can probably take this all the way. And I love it. So why not? You know?

SPEAKER_01 3:18

Right. Well, I have to ask how you ended up going from Florida to Missouri. How did you make that that decision to attend Central Methodist?

SPEAKER_00 3:31

So it was pretty it was pretty much like I know I had I know I wanted to go to college, I wanted to continue to go to college. And uh my high school coach, Coach G, he knew Coach Kenny, and uh it was pretty much like it was it was kind of like, yeah, this is where I'm going. It was the best opportunity. Uh you know, so I took the chance to come out here, and I don't mind being away from home, but now I'm kind of missing home a lot. But you know, it's good, it's it's all good.

SPEAKER_01 4:00

Well, did you have a tough adjustment to the climate difference? Was that hard for you to get used to?

SPEAKER_00 4:06

I would say, okay, so it's kind of weird. Like my my first year, I loved it because it was my first time seeing snow being in Florida my whole life. Uh it was my first time experiencing cold weather, so it was interesting. But I came back this year and I'm like, you know what, man? I I kind of hate this. You know, it's it sucks, you know. Uh but you know, it has its its goods and it's yeah.

SPEAKER_01 4:29

Uh side note, one of my favorite vacation spots in the whole country is the Matanzas Inlet, which is not too far from Jacksonville. So, like Crescent Beach area, cinnamon beach, I love that part of the state. So um, if I had the choice, I'm not sure I'd be going back to snow, but that's just me. I live in snow. Yeah, that's why. Well, I live in Michigan, so that's why so many of us travel to Florida for spring break because we're sick of winter. And then, you know, um, I'm a school teacher, so we just had our spring break, and a bunch of teachers travel to the south, and then when they come back, they're always greeted with snow again. So it snowed here again this week. So yeah, I get it.

SPEAKER_00 5:13

So worse than up here in here in Missouri, yeah.

SPEAKER_01 5:16

Yeah, we get snow into May where I live. So um, and then the upper peninsula, they get snow sometimes into June. So you can see why we like Florida.

SPEAKER_00 5:27

Too much snow for me.

SPEAKER_01 5:28

Yep, yep. Well, uh, you just clocked pretty fast time, 51.57, last I checked. And that was a school record, yes.

SPEAKER_00 5:38

Yes, man.

SPEAKER_01 5:39

Yep. And currently I checked again tonight, currently still number one in the NAIA. So when you got in the blocks and started that race and then it kind of got going, did you feel like that performance was gonna come during any time, or were you surprised when you crossed the line and saw the clock?

SPEAKER_00 5:56

Uh so I I have to go back to so I would say three weeks, you can ask the coaches for three weeks because I was pushing back the opener, you know, because all of the all of this happened and I haven't touched hurdles in two years, so I wasn't sure if I was the same guy I used to be, you know. And uh I was scared. I got in the block still when the gun went off. After the first two hurdles, like the first hurdle, I was like, yeah, that's nothing to be scared of. And I just clicked it and went. And then once uh we got to 300. Uh I seen the at 350, I seen the clock and it said 40. And I'm like, oh, I might be able to go 49 here. And that may have slowed me down a little bit, but you know, I kind of knew it was I knew whatever I like when I passed the line, this was gonna be fast. And and and indeed it was fast for the time, but of course, you know, we gotta we gotta go even faster, you know. Nashville's gonna be even faster.

SPEAKER_01 6:52

So well, let's touch on what you just mentioned. You had to overcome pretty significant injuries, I believe, a surgery. Am I right?

SPEAKER_00 7:01

Yeah, I I got in the crash, uh dislocated it, uh, got surgery, like 16 screws, I want to say, and a plate. So yeah, it was it was it was it was it was definitely like I would say it changed me as who I am as an athlete, you know, off the track. And that like really showed the passion that I had for the 400 hurdles, you know, not to give up through that. But it was it was really the lore to to the most high just getting me through that because you know, looking back on it now to be where I'm at is just a blessing, and it's like no one can tell me that it's not because I couldn't have done it alone, you know.

SPEAKER_01 7:37

So yeah, it was so you are technically a sophomore, but eligibility-wise a freshman?

SPEAKER_00 7:45

Yes.

SPEAKER_01 7:46

Okay, and that took your season, I'm guessing.

SPEAKER_00 7:49

Yeah, that's it, uh it happened right before conference indoor. So I was that was that to that. Yeah.

SPEAKER_01 7:56

Right. Well, is that the first race that you have done as far as hurdles go since your accident and your recovery?

SPEAKER_00 8:04

Yes.

SPEAKER_01 8:04

Wow. Busted out the top time in the NAIA. That's crazy. Well, I think that's amazing. Yeah, yeah, that's uh testament to your desire and your motivation to get back into competition and and do the work. Um, as you were recovering, what were some of the hardest things you had to overcome?

SPEAKER_00 8:26

Uh for me, I feel like the hardest thing was understanding because I mean the first three weeks, I couldn't even shower, I couldn't do anything on my own. And just understanding, like, yo, like, because I'm a person that just, you know, I like to get it done. I don't want to make excuses, but for the first time in my life, you know, it was I couldn't do it. I just couldn't, you know, I've had injuries before, but this was another level, like this was my leg, you know, and right, and if I moved the wrong way, I could ruin everything and not be on the track again. And just trying to be as safe as I can to make sure that, you know, to get back to here, you know. So to where I'm at today, the hardest part is just being in a room alone and just thinking, but I would say that's low key the best part because it was I was able to become better, you know, and and be able to come back better and on every aspect, you know.

SPEAKER_01 9:18

Yeah, it's a great comeback story for sure. Um, well, the 400 meter hurdles is often referred to as the most grueling event in track because we all know just the 400 open is really tough. But then when you add, you know, going over some hurdles, it makes a little extra. So when you are in that event, what is your internal conversation with yourself? What are you telling yourself as you're getting towards that straightaway and those final hurdles and you're getting tired? And you know, there's nothing like that last hundred of a 400 where it really starts to burn. So so what gets you through?

SPEAKER_00 9:53

Uh the last, I would say, you know, all the hard work that I've put in because it's just it's a race where no one can like, you know, I've never seen it before. People just come out and be good at the 400 hurdles. It's something that you have to work for. Like, you know, of course, people are talented, but it takes hard work to be great, you know. So just knowing that and trusting my training and trusting who I am as a person and know that like right here is where I have to make everyone break, or either I'm gonna be the one breaking. And I hope that it's never that way. So yeah. Yeah, I mean, just just you know, trusting you and and going all in, you know.

SPEAKER_01 10:34

Well, you were yeah, you were a top hurdler in high school, like you mentioned, and then you transitioned to collegiate hurdling. Obviously, you've had some things in between that kind of took some pause on your progress, but you're back. What has helped you specifically at Central Methodist, like drills, exercises, what things have helped you continue to refine your hurdling technique?

SPEAKER_00 11:00

Um and so many things, like the college having a full year of college training and and really just getting the confidence and the reps that you need in order to do it. Because I would say, like, you know, in high school I was just running. It was it was just pure just running, you know. You only get like three months of true training, so you know, you you can't really you just gotta be a dog in high school, I feel, unless you're doing AAU. But here it's like you can trust in your training. As long as you stay healthy, you'll be fine. Like you will be able to do these races and be able to do something, you know, great, but you have to be like all locked in. And I feel like for the form of your hurdles, like if you're not locked in, man, you know, it's it's a race where it's unpredictable. Anything could happen, you know.

SPEAKER_01 11:46

All right. Especially if you clip a hurdle. Yeah, that can be that can be tricky. Well, you have a teammate who is also very highly ranked, uh, Logan Bass. Yes, sir, my boy. Yeah, and he is currently fourth in the nation, not too far behind you. So, what do you feel is making this really successful hurdling crew for your your school?

SPEAKER_00 12:10

So uh believe it or not, he's my roommate.

SPEAKER_01 12:13

Oh, well, hey, there you go.

SPEAKER_00 12:14

You know, um last year, he won conference. And uh it was one of the things he may not remember it, but it was one of the things I was like, man, if I was here, man, I don't know if it would have been the same, you know. Of course, I'm so happy for him. Like I'm grateful for him to do that. But it's you know, that's it's that competition. We're both from Florida. Uh and I know, like, you know, at 300 when I made when I made my move, in my head I said, you know, I hope Logan makes his move as well. And that brought him to a huge PR, you know, laptop best. So it's a blessing to be, you know, to have a training partner and and one that's really he's willing to work, you know, he's gonna put his head down and work, and and I kind of feel like we get along in that area really well.

SPEAKER_01 12:54

Do you feel like knowing he's there beside you makes you push a little harder?

SPEAKER_00 13:01

Uh you know, we only ran one race. So Yeah, that's true.

SPEAKER_01 13:04

I guess you don't have a whole lot of perspective on that yet.

SPEAKER_00 13:07

But we actually ran against each other in high school. So I mean it for me in the race, it's like it's really me versus me, you know. I'm you already got to focus on hitting these hurdles, so it's like you know, focusing on everybody else, you're gonna end up messing up. So I feel like, you know, but him being there and being in front of me, that did like I guess you could say like it did help me get out a little more cleaner and faster and be more exposed to because I knew that he would run 53 or faster, guaranteed, because he already just opened up with it. So, you know, you're gonna do better. So I knew if I could beat him, it would be something nice.

SPEAKER_01 13:40

Yeah. Well, that's awesome that you're teammates and you push each other to be better. Well, what is one piece of advice that you'd give to a high school hurdler? Let's say there's a high school hurdler listening and they see the success trajectory that you're starting. So, what would you tell somebody if they were looking towards the NAI as a path to continue their career?

SPEAKER_00 14:01

Uh, you know, I would say don't worry about the titles, whether it's NAIA, NCAA, you know, wherever you can find the best training, uh the best training group, the best environment that fits for you, and you know that you're gonna speak and uh be the best athlete you can be. You take that chance and uh just know that it's a process, like it didn't come overnight. I mean, it took two years for me to be back here. And uh, you know, I'm still not even where I want to be at, you know. So it's gonna be a process and everybody process is a different. So just trust it and trust in the Lord, really. That's the number one thing is just trusting in the most high, really.

SPEAKER_01 14:36

I would agree with that. That was a big part of my career when I was an athlete and keeping everything in perspective of what's most important. The NAI Outdoor National Championships are just a little bit over a month away, maybe a month and a half, I guess. So I mean, I'm assuming a national title is on your mind, and that would be a great goal. So, with that aside, is there a specific time that you'd like to run?

SPEAKER_00 15:03

Uh a specific, I'm gonna just, you know, like I told my coach, I want to go 49. If the Lord blesses me with anything faster, that's nothing but the Lord. But 49 mid or low is is right where I want to be at. And I want to make it to where I want to make a statement, you know. I want to make sure that it's known, you know.

SPEAKER_01 15:22

Well, I think you made one, seeing as how you're topping the list right now. So statement has been made.

SPEAKER_00 15:29

It's just it's just not enough. You know, when I did that, it was like right after the race, I'm like, yo, I need I shouldn't have been bad here, you know. But that's the thing when you you want to be great, it's just never enough. And I love that about the 400 herlos in me.

SPEAKER_01 15:41

Yeah, that's a great thing to have as far as motivation. If you're always satisfied, you know what drives you, right? So I think that's a great testament to your athletic and competitive spirit. Well, you also run on the four by four, and that relay currently has the second fastest time in the NAIA. So what is the vibe like there in your relay group? Like what are you guys chasing? What's your goal?

SPEAKER_00 16:06

We we're chasing to win it all. I mean, it's like you can't even, you know, I'm smiling, talking about it because it's it's one of the best teams I've been a part of. And, you know, I'm so grateful that I'm in the position I am, you know, I'm anchoring the team. And uh, you know, that trust, you know, you gotta have trust in, and you know, I feel that they trust in me. I I really trust in them. And I and I'm gonna, you know, in indoor we didn't have, I'll I put it on me, like sold, I went out too fast. It was just a rookie mistake. And we should have been on the podium indoor, but I owe my team and I know like what we're capable of. So I know nationals, I won't do the same. You know, just stay calm and just run my race because at the end of the day, me doing that has gotten us number two. And you know, anything can happen at a national championship. So we're just trying to make sure we're ended on top. And uh, you know, I would say the vibe is, man, it's you know, my boy Logan's on there. Uh shout out Logan, Corlando, Isaac, you know, those are my boys, man. We be it's just run, man. We just go out there and run, you know, like this this past weekend, nobody wanted to run the four by four, you know. We asked Coach, can we check out, you know? And we end up, you know, PRing by a whole second. So uh, you know, it's just like it's just I think it's it's a great team to be a part of, man. I wouldn't wish to run that race with anyone else besides them. So it's it's great.

SPEAKER_01 17:27

Yeah, I think that the dread of running the four by four is something pretty much every track athlete has felt at some point or another. And it is it is the subject of many, many internet memes and all sorts of parodies and videos, and I can 100% relate because I that was also an event I had to do.

SPEAKER_00 17:46

So I think it's worse than the than the 400 hurdles at some time, but you know, you gotta get it done.

SPEAKER_01 17:52

So yeah, one and done. Last one, nothing to lose, right? Nothing after that. Meets done. There you go. Yeah. Uh well, I I heard a rumor that you run cross country. Is that true?

SPEAKER_00 18:03

No, I didn't.

SPEAKER_01 18:04

Okay, so I saw you on the roster, so I want to hear the story here. Okay.

SPEAKER_00 18:10

I guess I don't know why, but uh my coach wanted me to run. My boy Logan did it, but uh yeah, I think I think I was uh dealing with the soleus injury like in my calf. So he was gonna send me, but you know, it was like, nah, I'm not gonna send him. He didn't, he never sent me. But I was on the roster, I was supposed to go out there and and compete, but I'm glad I didn't, you know. I don't need that.

SPEAKER_01 18:33

That would have been a very unique situation. It is pretty uncommon to see sprinters, hurdlers, jumpers, any field event, sprinter in cross-country. That is usually pretty rare. So I had to ask. I had to ask.

SPEAKER_00 18:48

I could have done it. I think I could, you know, like last year. I was doing a lot of uh overtraining at mileage with the with my boy Hugo. Shout out to him. Uh and you know, just being a freshman doing dumb stuff. So I probably could have been pretty good. Pretty good, you know, pretty good.

SPEAKER_01 19:04

Yeah, you never know. Still an opportunity. I'm sure no one would stop you from trying it if you had your heart set on it.

SPEAKER_00 19:12

I think I'm gonna stay away from that. I'm gonna leave that to the guys that do that, you know. Gotcha.

SPEAKER_01 19:20

Uh, what is your go-to meal before a race? If it's if it's a meat day, what do you like to eat to prep yourself for some competition?

SPEAKER_00 19:27

I don't really eat anything. I mean, I would say I would probably get a bagel and you know, snack throughout the day. But, you know, as far as eating, I try to just keep it super light, making sure that I'm getting energy. So, you know, keeping some sugars and uh staying hydrated, really.

SPEAKER_01 19:43

Okay. Well, let's say you've just clocked a 49 in the 400 hurdles and you're gonna celebrate. What are you gonna eat then?

SPEAKER_00 19:51

Oh man, we gotta, you know, uh let's see. It's either gonna be B dubs or uh fried, you know, fried ride spot, wherever, you know, wherever we can get to, you know. But B dubs probably will be be the move after a big race like that, you know, to be with all the guys and just celebrate that.

SPEAKER_01 20:11

So do you have a sauce of choice that you like the best?

SPEAKER_00 20:16

Buffalo wild wings. Uh I can tell you like what flavor I would get. Oh, yeah. First we go boneless and then we go uh lemon pepper.

SPEAKER_01 20:27

Okay.

SPEAKER_00 20:27

And then uh we go, I cannot think of the name right there. No. I can't even think of the name, honestly. I forgot. But that's all right.

SPEAKER_01 20:35

I was just gonna go.

SPEAKER_00 20:36

If I look at the menu, I I could have got it.

SPEAKER_01 20:39

So you're not, you know, a burn your lips off fiery sauce kind of guy? Nah, it's not. Okay.

SPEAKER_00 20:44

It was garlic parmesan. That's what it's like. Oh, yeah, yeah.

SPEAKER_01 20:46

That's a good one. Yep. Well, as you know, track takes up a lot of time. So does studying. But what is something that people would be surprised to learn about you? So a hobby, an interest, something you do outside of track?

SPEAKER_00 21:00

Track. Uh I mean, I do it all. I play soccer, uh, you know, pick up soccer all the time when I'm back home. I love basketball, but everybody will know that. You know, I'll always try to do a one-on-one or something. I play a lot of pickleball, you know, play the game. Yeah, you know, watch anime. I feel like I'm kind of just a regular guy, uh something interesting. Yeah, it's just I'm just a sports guy. I love I love playing all the sports.

SPEAKER_01 21:26

So Okay. Well, if we took Florida versus Missouri and you had to pick something you love about each, what is one of your favorites?

SPEAKER_00 21:40

Or shoot uh Florida man, my family. Uh that would be that's what I love about it and the warm weather. The weather is probably one of the biggest things, and I'm kind of seeing that as I evolve as an athlete. Weather plays an important role in training.

SPEAKER_01 21:53

Yes, it is.

SPEAKER_00 21:54

And uh having good weather all the time, uh that leads to great training all the time, you know, because the COVID. doesn't and I you know come in Coach Kenny because we get after it it'll be you know 20 outside we still get work in you know we still might get a workout that I might be kind of dying you know so you know it nothing really held us back so I could really say that Coach Kenny does a great job with always finding a way to get better every day. But but it'll definitely be weather and family that's that's the only two and in Missouri uh my friends, you know, the friends that I've made along the way and that's been here with uh especially my roommates that's been here with through the cra crash, you know, watch me, you know, bounce back from that. And you know, just bringing ice when I needed it. It's just the small things for me, like you know, that keep a small circle and just you know tight friendship.

SPEAKER_01 22:45

Would you say that Missouri or Florida is worse in the summer for humidity. Uh the war's pretty bad.

SPEAKER_00 22:55

Yeah it's probably Florida though because like you know the rain and it gets really like but you know I'm used to it so look I don't mind it. Yeah I would I would trade it for Missouri rather than any day.

SPEAKER_01 23:06

So yeah there's a a reason I think that the majority of the top times in the NAIA at the beginning of the season come from schools in warm states. I mean eventually the other schools catch up or they travel but it does make a difference. Where I live in Michigan, we our state meet for high school for qualification is based on your regional performance and it's usually the same weekend for every school in the state, just different locations, but um it became such a problem with regionals being affected by weather. Like somebody at a regional on a Friday night would have 60 in sun and then the next day it would pour and you would have all these kids trying to qualify in like a thunderstorm. So we implemented last year an automatic qualifying standard so you could actually qualify for the state meet prior to the regional so that you didn't have to worry about weather. Yeah.

SPEAKER_00 24:01

That's definitely dope weather plays I mean weather plays a big role like I said it's it's truly does you know I didn't think about that last year but it really does it's it's a big factor.

SPEAKER_01 24:12

Yep. Well as a Michigan runner yep it is pretty awful to run a meet in the snow and rain and we're just getting started here and it's maybe been 50 maybe so yeah yeah still pretty bad.

SPEAKER_00 24:28

What was your event?

SPEAKER_01 24:29

Uh I ran the 800 the 4x8 and the 4x4 um I never did the 4x4 at a national meet but um eight hundred open eight and four by eight. Yep. So 800 is his own beast now it is it's kind of up there with the 400 hurdles it is well you know the word trackflation right that means how fast times have gotten I um I think I ran like a 212 in college and that would barely qualify you now. So that's crazy to me how fast times have gotten but yep well let's talk about the dream venue for you.

SPEAKER_00 25:04

So if you could run one race anywhere any stadium any meet where would you love to go uh I want the Eugene Oregon uh the Olympic trout that's that's the dream right there like just to run there and of course we're not trying to we're we're trying to win and go all the way and be in LA so that's that's the dream right there that's that's everything that I'm chasing and what I work hard for. And I feel like you know we can get it done if we just keep our head down stay down stay true to the grind.

SPEAKER_01 25:35

Right. That would be amazing stay focused for sure. I have not been there yet it's on my bucket list. I was supposed to go watch the Olympic trials in 2020 but we know how that turned out so COVID canceled everything for a year and then I I didn't make it there but um yeah one day one day I'll get maybe I'll go watch you. Exactly 2028 we're there we're there that's right well Tyrone it has been awesome to talk with you I love your focus your spirit you can tell that your heart's really there and I just I imagine amazing things are yet to come for you. So thank you so much for taking time out of your night and chatting with me and I can't wait to see you back on the track again.

SPEAKER_00 26:17

Of course no problem. Thank you for having me.

SPEAKER_01 26:20

Thanks so much for tuning in to the Red Banner Race Report. I can't wait to feature more cross country and track and field athletes from the NAIA so stay tuned because it just might be you. If you enjoyed today's podcast please share, subscribe and leave a review. You can find the Red Banner Race Report podcast on Apple Podcasts, Spotify, Amazon Music, and other major media players. You can also ask your smart speaker to play the podcast. If you have an idea for a great topic or guest you'd like to hear about feel free to contact me through the show notes or reach out on Instagram