By Chatty Kathy
Real talk for women over 30 who are ready to stand up and take ownership and power over their lives and stop putting themselves last.
Chatty KathyOct 27, 2022
Midlife Women Making a Comeback
Ladies, we’ve not come this far in our lives, only to come this far and stop. You know there’s so much more you want to achieve and experience in your life and what better time to get started than right now? If you need the message that was meant for your comeback then don’t miss this episode.
Oct 27, 202218:38
How To Change Your Current Results For The Better
Ever find yourself frustrated by going in circles trying to achieve the next level of success in your goals? In this episode, we will talk about exactly what it takes to switch from feeling stuck into new and better, every step of the way.
Jul 03, 202218:29
The CRAZY That Helps Us Succeed
Have you ever been stuck in areas in your life that frustrated and confused you? No matter how hard you tried to succeed, you kept finding yourself at the same place? Then you need to hear this episode as I share my CRAZY secret to finally shifting out of mediocrity.
Jun 15, 202223:14
How To Increase Your Odds of Success
Today is the day you are ready to achieve greater results than what you have ever had. This is the point we reach when we feel we have done all that we can at this current level. It’s time to raise your own glass ceiling in order to push for more success. Don’t miss this episode!
May 23, 202233:03
The Real Reason You Get Stuck at a Plateau
Have you been stuck at a plateau within your weight or your financial goals or anywhere in your life that has frustrated you? In todays episode, I’ll explain the core reason for this problem and what you can do in order to shift into a new level of success.
May 15, 202216:40
Should You Focus on Losing Weight or Building Muscle?
It can seem confusing when your focus is on achieving a fitter and leaner body and not sure if you should focus on weight loss, gaining muscle or both. In this episode we will talk about what works best and the practices that will help you succeed and stay with those great results long time after!
Apr 14, 202226:18
Is It Time For You To Quit?
In todays episode, I talk about the decision that changed it all for me. When I decided to quit what I was doing and not give in to my fears, I was able to find another way. I am suggesting you do the same, just quit already.
Apr 07, 202216:58
I Am Affirmation Meditation
In this episode, follow along as we move from a place of feeling unworthy and unsuccessful to achieving a new way of thinking with positive affirmations.
Mar 26, 202208:32
The Diet Plan That Ends All Diet Plans
In this episode, I share the system that I have been using to keep the weight off that I’ve lost over 20 years ago. I’ve shared this with clients over the past 20 years and I can guarantee it’s very much different than any other diet system you’ve ever seen or heard about before.
Feb 16, 202237:22
How to Increase Your Value
Today’s episode deals with the steps you need to take in increasing your value and worth. These are ultimately the building blocks to achieve all of our goals.
Feb 09, 202213:29
How to Achieve Your Goals EASILY - For real
We have been taught that in order to achieve any worthwhile goal, we have to struggle and it has to be hard. I’m going to tell you why this never works and what success that feels easy can look like.
Jan 19, 202238:11
This Step Was the Missing Link When I Struggled to Reach All My Goals
In this episode, I talk about the step that I missed for years when trying to finally achieve my goals, once and for all. Learn how you can step into all of your results by just making this one shift
Jan 09, 202223:01
Morning Meditation to Set Good Intentions For Today
The thoughts and feelings we start every day with lead to how we move and take action in that day. This meditation will help set clarity and good intentions as the first priority in your morning.
Jan 05, 202206:25
Day 2: Morning meditation- I am good enough
Today’s meditation focuses on feeling good enough
Jan 03, 202208:00
Good Night Meditation
Give your mind a relaxing break before heading into sleep.
Jan 03, 202207:06
Day 1: Morning Guided Meditation to Start the Day with Clarity
Start every day with focus and a clear mind. This guided meditation will help you start the day on your terms.
Jan 03, 202208:36
How to Crush Your Goals and Resolutions
In this episode, we will discuss what it really takes to achieve those goals that have eluded you for so long and stick with them. As we will learn, it takes much more than just some sweat, blood and tears. It takes raising our standards and choosing where we show up.
Dec 27, 202138:30
The Secret To Changing Where You Are Stuck
We think we’re doomed to stay in our current situation because we’ve tried so many times to change and yet we are still stuck. In today’s episode, I’ll uncover the truth about why you’re stuck and also what to do about it.
Dec 16, 202137:22
How To Attract What You Want
Wherever you might be in your life, right now, it’s what you’ve created by your choices, thoughts and actions. In this episode, we will talk about why we get stuck in patterns that never help us go further. In understanding that, you’ll then have the tools necessary to get unstuck - and quite easily!
Dec 08, 202135:57
What Stress Really Means in Your Life
Do you have stress? Obviously we all do at some points in our life. It can feel overwhelming and out of balance but in reality, it can help us navigate a better way in the future.
Nov 30, 202121:27
This Is Your Wake Up Call
Do you sometimes feel like you’re stuck in a rut and tired of struggling as you’re trying to achieve a result? In today’s episode, we will dive into getting control of where you are and enjoying your journey to move in the direction of all your dreams.
Oct 06, 202133:23
3 Steps to Reach Any Goals in Life
In today’s episode, we talk about the mindset that creates success in all areas of life.
Sep 22, 202123:40
How to Be Happier
And today’s episode, we will discuss how to create more happiness in your life or more feelings of being fulfilled and all your hopes and dreams.
Aug 24, 202125:53
Why Your Excuses Don’t Matter
We all have them. Excuses come in all shapes and sizes and no matter what they look like for you - they are not in control of your results. You are. Today’s episode covers the top 10 excuses as how to eliminate those. I also share my personal examples from the past 12 months to share that we all have challenges and we also always have power to choose what fits our priorities.
Jun 21, 202135:09
How to get the most out of your goals in life
We think that our goals will bring us all the joy and fulfillment that we are searching for but in today’s episode, we will dive deeper into why that’s not usually the case; unless we practice it this way.
Jun 06, 202126:58
How to increase your fat burn on a diet or shred program
If you’ve been dieting and not seeing results after a few weeks, this episode is for you. If you are working on a resistance training plan and struggle in the shred phases, this episode is for you. Basically, if you’re looking to level out a calorie deficit with long term fat loss; then this episode is for you!
May 14, 202132:44
Why Women Have Trouble Saying “No”
Have you ever referred to yourself as a “people of pleaser?” You believe that if you say no, then people will be unhappy with you and judge you negatively. Today’s episode is for you! Listen in and practice the steps to change this current limiting belief ASAP to build confidence, joy and fulfillment in your life.
Apr 29, 202122:47
A Whole New World and Perspective on Weight Loss
Are you needing a shift in the long term plan to losing weight and keeping it off? This episode explains the differences that make all the difference in success and freedom.
Apr 13, 202133:14
How to Improve Your Relationships
If you’re struggling in getting along well with your spouse, significant other, kids, parents, siblings, friends, etc...today’s episode highlights some of the most impactful steps in healing and creating harmony and compassion in your most valuable relationships. Spoiler alert; it begins with us first.
Apr 02, 202133:10
Why We Want Our Results Yesterday
Have you ever considered why we want to rush our success? If the journey is truly worth more than the destination then today’s episode will help better understand this issue so we can fix it and enjoy the ride!
Mar 05, 202126:56
How To Free Yourself and Love Yourself Completely
In today’s episode, we talk about the importance and process of freeing ourselves from guilt, anger, resentment and fear. We also talk about ways to begin self acceptance and self love in order to achieve any goal we desire.
Feb 23, 202136:11
How To Release The Need To Always Be Right
Have you always felt the need to be right in any situation or argument? Or have you struggled with not being heard? In today’s episode we dive deep into these two topics and bring about the real reasons that have created these issues and how to move away from them into a peaceful and fulfilling new mindset.
Feb 16, 202126:27
How to stop struggling in bad habits
In today’s episode, we will talk about WHY we keep turning to habits that sabotage our goals and what we need to do in order to change them for good.
Feb 09, 202122:19
When Life Knocks You Down - What To Do Next
Life is not easy. There are times that are a struggle to get through and then there are times that can knock the wind right out of you. In today’s episode, I talk about how to get back up again and the mindset of never allowing life struggles’ to take you out of the game.
Jan 29, 202129:48
How I Reset My Diet and Life
What do you tend to do when you notice you’re gaining weight? For most of us, we reach for the fastest diet plan and exercise until we’re exhausted. But you know that never worked before and it won’t work now. Here’s what I do now. Hope it helps!
Jan 12, 202140:33
The secret to lasting changes
In honor of New Years resolution season, I want to share what it takes to shift old patterns and stop cycles of frustration
Jan 05, 202124:24
How to Clear Negative Energy in Your Life
Whether you’re dealing with negative thoughts and emotions inside yourself or with someone close to your life, this episode will help you identify the common issues and give you a place to start the healing.
Dec 22, 202049:12
Forgive Your Past Story
Are you stuck in patterns of judging yourself and your past? Are you frustrated and feeling stuck - especially now that 2020 has challenged you? Today’s episode will help you move out of the frustrations and into a new reality.
Dec 16, 202027:17
10 Ways To Control The Stubborn Belly Fat
Tired of dealing with the extra bulge in your midsection? You might not realize that some of your daily habits and patterns as well as some of your food choices are making your belly look and feel bigger than it needs to. N today’s episode we will talk about this 10 signs and symptoms in ways you can take back your power and start to diminish the midsection bulge immediately.
Dec 02, 202024:51
How To Take Time And Reflect On This Holiday Season
As we close out the year 2020, the holiday season, as we know it, will look much different than ever before. Instead of comparing it to years before, in today’s episode we will highlight what we can learn from this upcoming season in order to grow stronger and become more grateful. Don’t miss this one!
Nov 24, 202023:27
How To Make Life Work Better in 2020 (and after)
Do you find that this year has challenged you more than ever before? Have you been stuck in fearing what’s next or what the future holds? Are you tired of feeling like a victim amidst the stress of the unknown? Then this episode will help you make the shift that can change everything .
Nov 17, 202026:50
How To Stop Feeling Like A Victim
It’s easy to get stuck in a feeling of “why me”? It’s easy to feel defeated and give up on our goals. But it’s just as easy to change what isn’t working and make it work FOR you. Are you ready to change what’s stopping you; once and for all? Today’s episode does just that. Get ready to shift your life for the better today.
Nov 09, 202032:29
10 Steps to Success
Tired of struggling to achieve goals in your life? Whether you’re looking to lose weight, increase your income, improve your relationships or more- these 10 steps are a guarantee to succeed in all areas. What are you waiting for?
Nov 03, 202030:42
How to Slow Down & Reduce Anxiety Each Day
If you’re feeling overwhelmed and burdened with all you have to do each day as well as the struggles that are in your life - this episode will help. Take action on the steps included inside of today’s episode in order to change the way you’re responding to triggers and stress.
Oct 20, 202035:03
How To Be Happy Against All Odds
Our natural state is happiness - and over the years we learn to feel fear, doubt, judgment and many other disempowering emotions and thoughts. In today’s episode, we’ll explore how to change feeling down to feeling just a little bit better- no matter what.
Oct 13, 202030:21
Change The Past Fears Into Growth and Love
Have you been stuck in patterns of feeling unhappy, afraid and depressed? We don’t always understand the power of our emotions and thoughts but in today’s episode we are going to take action on what’s not working and shift into a feeling of love and acceptance. Don’t miss this one! You will notice changes immediately if you take action today.
Oct 05, 202031:36
How To Overcome Overwhelm, Anxiety and Depression During Tough Times
Are you struggling to get through overwhelm and anxiety? Feeling anxious and stressed and not sure how to cope? Today’s episode will help guide you in a better direction of empowerment and a stronger mindset.
Sep 28, 202027:05
Have you gotten to the point of burn out, dealing with anxiety, stress, overwhelm, weight gain, depression and more? It’s time to put you first. Today’s episode pinpoints what to do when we feel unfulfilled and unhappy,
Sep 21, 202032:48
How Breathing This Way Changed My Life
Have you ever considered that you might not know how to always breathe properly? You might feel stressed or anxious and your breathing is affected - which makes the problems increasingly worse. In today’s episode, we dive into the practices that helped cure my anxiety and panic, as well as feel happier and less disempowered in the long run. Honestly, these simple practices reshaped my life. Listen to see how you can do the same for your life.
Sep 14, 202031:27
How To Lead With Love Through The Challenges
If you’re struggling more than ever before this past year, you are not alone. You also have more control than you know and in today’s episode we will talk about what we can all do to make our challenges more survivable.
Sep 08, 202036:11
How To Look Sexy AF After 40
Wondering if the results you’ve always dreamed about are no longer possible after the age of 40? In today’s episode we will uncover if this holds any truth.
Aug 31, 202057:40
Fat Loss Hacks
Ready for the simple system to lose fat and weight and keep it off? Today’s episode will explain this in detail.
Aug 24, 202039:36
The Effects of Chronic Stress on You
In today’s episode, we will uncover your personal stress levels and explore some ways to help you reduce the stress over time. If you’re currently dealing with brain fog, no energy, needing stimulants like caffeine and sugar to get through the day, you’ll understand why and how to stop the long term effects of chronic stress. Improve your health, your happiness and your success by taking action today.
Aug 17, 202037:44
How To Overcome Extreme Stresses
We have all experienced extreme stress in one way or another throughout our lives. Although we can’t control the stresses outside of us, we can always control how we handle and move on. As this year has brought its own set of challenges, lets learn the system to changing what doesn’t work in order to create a better result.
Aug 10, 202042:53
I’m Not Good Enough...How to Handle This Mental Block
In today’s episode, we will discuss why you may not feel good enough about yourself. We will talk about where these beliefs began and how to change the negative thoughts and feelings in order to succeed in ways you’ve never realized before.
Aug 03, 202040:56
How To Set Goals That Stick
Are you tired of constantly starting and stopping on reaching a goal that you’ve been wanting to achieve? If you’d like to know a better way to be more intentional and consistent with what is important to you, this episode will walk you through the most important steps.
Jul 27, 202031:06
How To Fight Back Against Menopause And Fat Gain (And Win)
Menopause is a scary word for many women. We imagine the worst case scenario when it comes to our weight and body goals. The truth is that we can have the best results - no matter what age or stage we are in. It cannot work with what we’ve learned in the past, however. Because our previous patterns are the reason we are stuck in this situation now. Diets plus aging plus menopause equals more fat. In today’s episode, you’ll understand what must change and why many women stay stuck.
Jul 20, 202041:27
How To Build and Tone Muscles
Most of us want to “tighten and tone” our bodies. We want tighter arms, tighter abs and a lifted booty but we don’t know how to get these results. Today’s episode dives into HOW to tone and build your muscles and achieve results that have seemed nearly impossible to do before.
Jul 06, 202044:53
Why You’re Not Getting The Best Results - Part 1
Are you frustrated with your lack of results or you’re feeling stalled instead your results no matter what you’re doing? Here is one main reason and how to work through it. Part 2 will come in the next episode.
Jun 29, 202021:11
Sleep: Are you getting enough?
Why is sleep so important and how to improve your sleep patterns to get the quality sleep that can help you improve your energy, health and overall life.
Jun 22, 202043:50
Over Stressed and Over Eating
Women these days, tend to want to do it all and have it all. As a result, we are busy taking care of everyone and everything else - while putting ourselves on hold. When does it end and what can you do about it right now? Check out www.thesuperstarelite.com for our next challenge if you need a system that works.
Jun 15, 202034:21
How To Stop Quitting on Your Fitness & Nutrition Program and Gain Long Term Success
Most people can easily achieve results for a short while. Long term weight loss success is rare for many. Here are the reasons why and the steps to take to uncover your long term success - once and for all. www.thesuperstarelite.com
Jun 08, 202039:04
Why You Keep Hitting Roadblocks In Moving Towards Goals
There are patterns we fall into when trying to achieve a new goal. Today’s episode, we will discuss the main reason why we continue to fall short of success in the long run.
Jun 02, 202024:10
Processed Foods: Why We Can’t Control Ourselves Around Many
If you’ve ever thought you needed more willpower or motivation to manage your eating, listen in on this episode to understand the real problems. You’ll be given 3 steps to understanding your relationship with foods today too.
May 28, 202048:37
Take Back Your Power Back After Despair
Life has a way of breaking us down and keeping us down. Today’s episode is dedicated to owning your joy and healing past pains.
May 18, 202029:30
Scales and Lies
Are you a victim of the bathroom scale? Do you feel happy or frustrated based on that it says as you stand on it? You’re not alone and it’s time to free yourself from this brainwashing today.
May 14, 202023:60
When Motivation Isn’t Enough
Are you tired of starting on a goal and then stopping because you lacked the motivation, the drive or the results? Today’s episode will change how you perceive motivation and success.
May 12, 202015:28
Simple Fat Burning Tips
Tired of the stubborn fat that won’t quit? Here’s the reasons why you might be struggling and also some steps to taking control of your results sooner than later.
May 04, 202036:25
What To Do When Your Good Health And Fitness Goals Get Sabotaged
The steps to take when life throws a curveball (such as a pandemic) and sabotages your good health and fitness goals.
May 02, 202023:49
How to Eliminate Emotional Eating
Here are 3 strategies that can help eliminate emotional eating and give you the power over foods and your weight loss and health goals.
Apr 29, 202031:56
What is the SuperStar Elite Program?
Answers to the many questions we receive regarding what the SuperStar Elite program is and why it was created. For more information go to: www.thesuperstarelite.com
Apr 27, 202022:53
How to Increase Your Metabolism & Fat Loss
Tired of a sluggish metabolism with little to no results from your efforts of eating better and exercising more? Here are 8 simple tips that can change the way your body burns fat - no matter what age.
Apr 23, 202032:03
Emotions: How to Manage Yours When Life Events Trigger You
We all have emotions and we all act according to our emotions but how can we manage the times we become triggered or stressed? This is how I practiced dealing with my emotions and reactions during my anxiety years and what I suggest for my clients. You can control those out of control feelings, once and for all.
Apr 18, 202026:07
How to Cultivate Self Love
Many of us deal with low confidence and doubts or fears in achieving our life’s goals and it stems from our sense of love of ourselves. Here are 10 tips to help cultivate a deeper connection with yourself in order to succeed and treat others more respectfully as a result of our personal growth.
Apr 09, 202019:42
Stress and How it Affects Body Fat and Long Term Goals
In times like these, as we are doing our best to manage our lives inside of quarantine and corona virus, it’s more important than ever to understand how to manage stress in our body and mind; and how we can begin to create new habits that help move us closer to our goals.
Mar 30, 202014:48
Guided Meditation to Deal with the Stress of Corona Virus
Stress, fear and anxiety are everywhere today. That, we can not control. But what we can control is how we are reacting to it inside of our thoughts and actions. Join me in a guided meditation to help bring you to the present moment, and the only areas you truly have control over today.
Mar 18, 202009:14
How Protein Helps Weight Loss
There’s a lot of confusion over protein needs and cutting calories. In this episode, I share why protein is needed, how much to eat while still losing weight and keeping it off for good.
Mar 10, 202013:16
Do you treat yourself with love and respect? It’s time to take a look and reassess where you’re in need of some extra TLC
Mar 01, 202016:01
How To Get Un-Stuck
We all find ourselves at some point in our lives, stuck in patterns that don’t serve us. Whether that’s in trying to achieve a weight loss goal and going from one diet to the next, more unsuccessful each time. Or working on a financial goal, only to keep ending up with less money in the bank over time. In every situation we can take action and win; or we can stay stuck in insanity loops. Here’s the very first and most important tool to help you long term.
Feb 26, 202017:54
How to Achieve Goals with Less Struggle
If the journey seems to overwhelming and uncomfortable, chances are we won’t follow through and this alone stops us from succeeding. Here’s how to counteract the start and stop patterns.
Feb 20, 202022:27
3 Breath Meditation for Stress
When you’re stressed out or need to reset your mind, here’s a practice that will help
Feb 19, 202015:43
What Happens After Age 40
Why I find this age so fascinating in my new stages of life - and how you can embrace your own journey towards your best life ever after 40
Feb 11, 202019:04
Getting Started on Reaching Your Long Term Goals
When setting up to achieve new goals, we tend to take the all or nothing approach and turn our lives upside down for as long as we can manage - until we stop because life catches up with us. Here’s the system that helped me take control of my life; lose 30 lbs and keep it off for over 15 years (without a diet) and overcome my anxiety and panic attacks. It’s the system I teach the ladies inside the SuperStar Elite program.
Feb 10, 202015:26
How To Be Happy And Successful
Instead of waiting to a achieve a goal to be happy, how can we be happy on the journey towards a goal? And then how can we make sure we maintain those results? Listen here for the answers
Jan 18, 202035:52
Mommy Burn Out Syndrome
More moms these days are suffering in silence and dealing with overwhelm and burn out. Here’s how to identify if it’s affecting you and what to do about it.
Jan 09, 202018:00
Why Self Doubt Kills Success
Why do we continue to sabotage our efforts? Why do we hold ourselves back, time and time again? Self doubt and limiting beliefs are the poison that keeps us from taking action long enough to change. Learn how to finally break free.
Jan 04, 202025:03
How to Overcome Stress, Overwhelm and Unhappiness in the Life of Moms
Stop turning to food and alcohol or bad habits in order to cope with your stress and overwhelm. You can be healthy, happy, fit and strong as a good role model to your kids and a happier version to your hubby.
Dec 21, 201934:51
Sink or Swim
We all experience the fear of change. But without change and without some sense of pain in that change, we will never have the success that we are dreaming of achieving.
Dec 19, 201917:39
Setting Goals: The Truth About Diet Resolutions
Stop making quick promises to lose weight or get into a smaller size without actually doing this first...
Dec 17, 201913:00
Overcoming Anxiety and Mental Stress
When I was dealing with my stress and panic attacks, I thought that I was dealing with a medical issue and not something that I had control over. This practice was my first step in freeing my mind from being a victim to the stress.
Dec 14, 201918:13
Safe and calm Guided Sleep Meditation
Listen to this when you want to fall asleep
Dec 06, 201913:55
15 Minute Deep Relaxation Reset
When you are overwhelmed with stress, your mind and body resort to feelings abs emotions that can become problematic over time. Here’s a deep practice to use as a tool to change how you respond to stress.
Dec 05, 201916:49
5 minute guided meditation to reduce stress and anxiety
Nov 18, 201905:38
I Beat Anxiety
Here’s my anxiety and panic story and how I broke free and created the rituals to take control of my life.
Nov 13, 201917:12
How I stopped being a people pleaser and took control of my life
People pleasers are conditioned to be the ‘nice’ person in order to be liked and accepted. But what we don’t realize is that we train others to take advantage of that niceness and we fall into patterns that rob us of our own joys and time to succeed. Learn how to take your life back - and not feel guilty about it.
Jul 03, 201908:43
Tactics Don’t Create Change - Your Identity Shifts Do
How to change the “how” to “why” and “who” in order to create the shifts and successes inside of your life.
Jul 01, 201906:03
What’s Hard Today Will Become Easier Tomorrow
Have you ever struggled to do the things you know make you more successful because of procrastination or laziness? Listen in to today’s episode to give some insight on why you MUST do the hard stuff now in order to coast in success later.
Jun 28, 201908:20
Why you are stuck at a plateau and why diets and cardio no longer work
This episode is geared towards women between 30-55 years young and stuck at a weight loss plateau. Diets and cardio no longer work but there is another way and it’s changed my life!
Jun 07, 201910:23
How Your Metabolism Adapts to Diets
If you’re struggling to lose stubborn body fat and have been dieting but not seeing results like you used to, it might be time to reset your metabolism. Listen to what happens over years of dieting and how our body adapts. It’s not too late to change the results but not with another diet.
May 21, 201912:39
Fat Loss Tips For Women Over 30
It seems as though our bodies stop burning fat after 30, like it did when we were younger. But don’t panic because it is possible for you to create the lean and tight body at any age. Here are the most important steps to start with.
May 20, 201918:42
When I broke my metabolism
In this episode, I share when I hit rock bottom inside of my fitness and dieting life and how it helped me create the program that changed my life.
May 06, 201913:23
Practice this every day for better results in life
The habit that I’ve implemented in the past year and what I share with my clients that join the SuperStar Elite
Apr 30, 201907:56
How Panic Disorder forced me to breathe
Stress harms us in many ways and when we don’t take action to minimize stress levels in our life; it compounds in negative ways. Here’s an example of my own stress and dealing with panic disorder that forced me to deal with it and eliminate it as much as possible.
Apr 29, 201909:56
Binge eating and cravings
What do you do about a good craving or binge eating? My simple tips to implement today.
Apr 27, 201910:42
What women need to know about building muscles versus doing cardio
Myth busting real talk on why women must ditch long cardio hours and start strength training to reach long term goals in their body and life.
Apr 26, 201910:01
Are you living your truth?
Apr 24, 201908:43
What’s the opposite of dieting in order to reach goals?
My story in struggling with diets and how I’ve made progress that’s lasted for 15 years by stopping the diets completely.
Apr 23, 201910:24