The ducks were quacking. All was well as Derek Johns stubbed out his lunchtime cigarette on the ground and put his rubbish in the bin.

On his way back to work he suddenly felt terribly guilty. But why? What had he done? He was racking

his brains and then he saw it. A duck pointing angrily at his discarded cigarette butt.

You don't think you're a litterer, but cigarette but are rubbish.

If you smoke, bin your butts, keep Britain tidy.

The more times you can take off the crown of like people saying like oh you have it you're so good you're so good you like take it off.

Nope take it off and that has like and that removes all type of performance pressure it's like nope this is this is the

true me this is this is who I am. I'm going in the... is your boy Jay-J we have an awesome mini man so with you guys today I'm pulling in

the the big guns Caleb Ward who is married to Janine and Apollo you guys might have

seen them on the happy and healthy podcast I don't know if he's the official co-host yet.

I think you should be, but man today was really fun. It's a little bit of a different episode

where a little bit more relaxed, a little bit more fun.

And Caleb, man, he just, I guess he can't help but ask awesome questions.

I was kind of frustrated because I'm like, dude,

you're a guess on our podcast, let me ask you the questions.

But that's just the kind of guy he is.

We have a great friendship off the podcast,

and he just can't help but be humble and curious

and ask awesome questions.

So I think guys will really enjoy the episode.

One big thing is just like, hey, why do you want to do hard things?

Why do you want to excel in life?

...