Vigor Life Podcast

Maslow’s Hierarchy of Needs is clear – altruism matters! I’ve shared a lot about how much it means to me – in particular, and how it drives my decisions in business and life. When it comes to the importance/power of of living selflessly, one of the people I look up to is Scott Harrison. Who is the founder of Charity: Water. Like myself, Scott's past includes a firestorm of heavy partying, late nights, drugs, and a merry-go-round of banal hedonism. Rising from the ashes, he made a massive change to his life – which led him to to the innermost villages of the poorest regions of Africa. There he learned of the world's striking water crisis – which led him to dedicating his life to finding a solution to that very problem. In this podcast I share 10 lessons that I have learned from Scott in the building one of the most widely known and efficiently run charities on the planet. The latter part of the show I share 11 models of evolved enterprises that for profit businesses can employ to “bake in” impact into every sale. Including examples, as well as how I'm currently using the Evolved Enterprise Model to build my social calling: The Vigor DREAM Project. Let's go. IN THIS EPISODE YOU’LL LEARN: 1. Why fast cars, big houses, pretty acquaintances and partying, will NOT lead to fulfillment or happiness. And the question to ask yourself when seeking purpose. 2. Why you should never burn bridges because you never know which connection will become a collaboration or a helping hand when you need it most. My tips and lessons to building great connections.  3. Why you need to be willing to risk some money to make money. 4. Why if you want to earn freedom, you to risk some of your time. 5. What you truly need to succeed, and why you need to lose your ego to become a master. 6. Why people don’t buy with their minds, they buy with their hearts, and how Scott told stories people connected with. 7. How to use radical transparency in your business to not only create trust and more social impact, but grow your business. 8. The perspective you need to take and things you need to do when you fail so that you can come out on the other side a winner. 9. The secret to VIP’s and how to treat people. 0. The 11 impact models of “baking in” impact with every sale including buy one give one, direct impact, all in, give what you want, and 7 others that you can use for your for profit business to make a difference in your community, while differentiating yourself in your marketplace and increasing sales. LINKS AND RESOURCES: Charity: Water: https://www.charitywater.org/ Book: Thirst - A Story of Redemption, Compassion, and a Mission to Bring Clean Water to the World (Scott Harrison): https://www.amazon.com/Thirst-Story-Redemption-Compassion-Mission/dp/1524762849/ref=sr_1_1?keywords=thirst&qid=1563161949&s=gateway&sr=8-1 Vigor Ground Fitness and Performance: http://www.vigorgroundfitness.com/ Vigor Life Podcast (iTunes): https://podcasts.apple.com/us/podcast/vigor-life-podcast/id1180256583?mt=2 Luka Hocevar YouTube Channel: https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber

On this show I bring on Marcus Harden who is not only an OG at Vigor Ground Fitness and Performance, but also an incredible human being. Marcus has worked in eduction and with youth for close to two decades. He inspired me to start the Vigor DREAM program. A scholarship program that I am working with Marcus to develop that will mentor, guide and support young men and women through accountability, coaching, fitness and performance. Essentially, it will be the mentorship program that I could have used when I was knucklehead and getting into trouble growing up. Marcus Harden is the co-founder of ACE Academy, a non-profit that serves young men of color – specifically African American males and other historically marginalized young men of color. ACE Academy is part of the initial cohort of School Foundry and looks to open as a school model in Fall of 2019. Marcus is in his 15th year in education, having served at multiple levels, including educational policy, school-based counselling, Community Engagement Management for WA Charters, and currently as a Principal Intern completing the University of Washington Danforth program. Marcus is a proud Southeast Seattle native, the voice of Rainier Beach High School, a proud mentor, parent, son, karaoke legend—in his own mind—and aspiring Superhero. We talk about the lessons of being a great mentor and coach, how to go about creating your own programs for the kids in needs, and how to cook them into your business to create more of an impact – while also connecting yourself and your business to something meaningful.  Let's go. IN THIS EPISODE YOU’LL LEARN: 1. How Marcus ended up getting into youth education despite his belief that he didn't like kids or want to do anything with them 2. The lessons and impact of adopting 4 kids at the age of 26, where it led Marcus, and what you can learn from it 3. How going to 21 funerals for kids in 4 years changed him and what it’s made him take action on 4. The 2nd and 3rd order consequences of your decisions and how are they showing up in your life in a negative way 5. The MOST important thing to do when mentoring youth and coaching that most people miss 6. The big step of taking on the responsibility of a mentorship and the reason why you may be stuck (you’ll be surprised at the answer) 7. What the “love-ful pedagogy” is and how you can apply it to your business and life to make both a lot better 8. The biggest problems in the education system and the solutions that can change how you make a difference 9. The “Champ Of The Day” exercise and how you can use it in your life and business 10. Why you’re not your brother's keeper, but rather your brother and what this concept means for you 11. The story of how belief changed a whole class of kids from the worst to the best, and why you shouldn’t look at anyone’s “file” 12. The lesson of the “13 year old you” and how it will help you drop labels, get curious, and treat people with no judgement or labels 13. The AAC model (Affirmation, Accountability and Correction) and how you can use it in coaching, leadership and when mentoring youth 14. How to develop a impactful program in your business that will create change as well as differentiate you to help build a more profitable business LINKS AND RESOURCES: ACE Academy: https://aceacademywa.org Marcus Harden Instagram: https://www.instagram.com/iamthepeoplesninja/ Vigor Ground Fitness and Performance: www.VigorGroundFitness.com Vigor Life Podcast (iTunes): https://itunes.apple.com/us/podcast/vigor-life-podcast/id1180256583?mt=2 Luka Hocevar YouTube Channel: https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber Luka Hocevar Instagram: https://www.instagram.com/lukahocevar/

When it comes to energy systems training (AKA “cardio”) there are few people in the world who understand, teach, and coach it better than Joel Jamieson. Let's put it this way, if Joel was a character in Game of Thrones, he’d be announced as “The shield that protects the realms of conditioning” – which is why I brought him back on the podcast for a second time. This episode is full of mind blowing insight that crushes common belief systems surrounding cardio with science-based truth. You’ll discovery everything from why good cardio is more important than strength, and how it can help you be less stressed, more productive and a nicer human. Joel also dives into how/why the current gym cardio models are doing more harm than good, and a tactic that will help you live 10% longer. This episode has a lot of knowledge bombs in it. So, if you want to change your mindset, training and results for the better, you don't want to miss this one. Let's go. IN THIS EPISODE YOU’LL LEARN: 1. The biggest misconception about energy systems training.  2. The difference between what an average gym goer thinks “cardio” and being “fit” is verses what it REALLY is, and how to achieve it. 3. Is cardio really more important than strength training? Joel answers this and you’ll be surprised by the answer. 4. A training style that helps people live a whole 10% longer, and why you MUST do this type of training. 5. How cardio can play a big role in keeping you less sick, more productive, less stressed, and generally a nicer human being. 6. Why the Tabata study had it all wrong, and what the best approach to constantly improving your fitness actually is. 7. The answer to this question: Can a person who does a high intensity group training program four-days a week (or more) NOT hit a wall and get crushed, and stop getting results? 8. Luka and Joel’s thoughts on Crossfit, OrangeTheory, F45 and other high intensity group training programs, and what these training methods are doing to people.  9. What the IDEAL group training program looks like, and how we can take the next steps to better programming and coaching in group training. 10. The two things that will be built into the gyms of the future. 11. The role "fun" actually plays in fitness. 12. Why cardio is important when it comes to building muscle and losing fat. The answer is not what you think. 13. Where wearable technology is going, and whether or not you should give it any importance.  14. Why every coach should understand, know how to explain, and program energy system training in for their clients to ensure that they get the best results, no matter their goal. LINKS AND RESOURCES Bioforce Conditioning Certification: https://www.8weeksout.com/conditioning-certification Morpheus: https://trainwithmorpheus.com/ Joel Jamieson’s Instagram:https://www.instagram.com/coachjoeljamieson/ Vigor Ground Fitness and Performance: http://www.vigorgroundfitness.com/ Vigor Life Podcast (iTunes): https://podcasts.apple.com/us/podcast/vigor-life-podcast/id1180256583?mt=2 Luka Hocevar YouTube Channel: https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber Luka Hocevar Instagram: https://www.instagram.com/lukahocevar/ Book: Why We Sleep - Unlocking The Power of Sleep and Dreams (Matthew Walker): https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316

Over the course of two and a half decades of being an athlete and coach I’ve done more diets and experiments than I can count. Every time I learned something in theory, I would experiment with it on myself, before taking the lessons and adding them to my coaches toolbox. My latest experiment: the Paleo AIP diet. This one entered my radar thanks to my friend Jay Ferruggia – who has been raving about how it has helped him. This intrigued me, so I decided to learn more about it before possibly experimenting with it on myself. When it comes to diets, I am tend to be a little more reluctant to try them because I don’t want to be "that" guy. With that said, I ended up deciding to give the diet a go. The final trigger? The words of praise from a few Vigor clients who were on it due to autoimmune issues, so I decided to do a 6-week incubator program with Paleo AIP as the nutrition foundation. In this episode I discuss the experience. If you're curious about the Paleo AIP diet you will not want to miss this episode of the podcast. Let's go. IN THIS EPISODE YOU'LL LEARN: 1. Why I decided to do a Paleo AIP diet while not being a “Paleo guy” 2. Why I asked my clients to fail and be ok with it, calling it an "experiment" rather than a challenge, and why you should too 3. The Paleo AIP protocol, what you can and can’t eat on it, and why one would follow the diet 4. The one thing you MUST do when you make a drastic change in your nutrition—that most people neglect to do 5. The structure and rules that you need to follow to make the Paleo AIP diet work for you and still be able to reintroduce foods back WITHOUT gaining a lot of weight or feeling like crap 6. How one decision created a cascade of consequences in my positive habits and how you can do the same 7. Why the “contrast pill” can help you completely transform your life – I detail how to take it 8. How to know if you are sedating or avoiding the reality of your life – instead creating behavioral patterns that are leading you away from you goals 9. When I like challenges and how they can be a catalyst for better health, business, and life 10. Why we eat more than we think and how this lesson can change your body as well as any other daily struggle you’re experiencing LINKS AND RESOURCES: Vigor Ground Fitness and Performance: http://www.vigorgroundfitness.com/ Vigor Life Podcast (iTunes): https://podcasts.apple.com/us/podcast/vigor-life-podcast/id1180256583?mt=2 Luka Hocevar YouTube Channel: https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber Luka Hocevar Instagram: https://www.instagram.com/lukahocevar/

I have been a student of sales and persuasion for over a decade now. What led me down this path was a desire to be a better leader, coach and business owner – since sales and persuasion are crucial to all three. The word "sales" often gets a bad rap. This is namely due to the common belief that "sales" = forcing someone to do something; which is an uncomfortable thought for most. In reality however we’re all persuading and influencing and selling every single day of our lives. Whether it’s to our significant other, kids, team, bosses, clients, we are always subconsciously influencing and persuading people. Mastering the art of influence and persuasion (sales fall under that) is important because it allows you to make the impact that you are striving to make in the world. To put it bluntly: if you are serious about helping people, then you must study influence and persuasion. I dive into this topic in this episode – focusing on the 10 lessons that will help you influence others to create impact, and recognize when you’re being influenced. Let's go. IN THIS EPISODE YOU’LL LEARN: 1. How you’re already being convinced before you ever make the decision and how to spot environments that are influencing you every day 2. The magic of the “privileged moment’ and how to take advantage of it to influence whoever you want 3. The trick people use to persuade you by shifting your focus and how you can stop them, and use it as a super-power in your own coaching 4. Why we pay most attention to sex, violence, and _________ and how this subconscious action is being used against us 5. How we associate with what's around us and the steps to make your environment work for you 6. The method I apply to use my habitual nature against myself to positively change my life and that of my clients 7. Why you should avoid decisions based on popularity but use this tool for your own persuasive forces 8. The 3 steps to create lasting change (these alone are worth listening to this podcast to hear) 9. The six major methods of change and how to apply them in your daily life and business LINKS AND RESOURCES: Vigor Ground Fitness and Performance: http://www.vigorgroundfitness.com/ Vigor Life Podcast (iTunes): https://podcasts.apple.com/us/podcast/vigor-life-podcast/id1180256583?mt=2 Luka Hocevar YouTube Channel: https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber Luka Hocevar Instagram: https://www.instagram.com/lukahocevar/ Book: Pre-Suasion - A Revolutionary Way To Influence And Persuade (Robert Cialdini): https://www.amazon.com/Pre-Suasion-Revolutionary-Way-Influence-Persuade/dp/1501109790/ref=sr_1_2?keywords=pre+suasion&qid=1556565620&s=gateway&sr=8-2-spell

Back when I was a personal trainer working with clients one-on-one I only had to rely on myself to get the job done. As long as I got results for my clients and hustled, everything worked out fine... until it didn't. As my business grew, I started to collaborate with other trainers and build a team. It was a natural progression, but it forced me to take a look at how I was running things. As I grew, it became increasingly evident that the behaviors I had built up weren't cutting it anymore – slowing as opposed to facilitating my growth. Essentially I was a soloist trying to play in a unified band – which never works when you’re working to build a championship team. With self-reflection I realized what I had to do. I needed to transform myself from the soloist, who's shoes I had grown accustom to wearing, to a conductor focused on strengthen the team instead of the individual so that we could work together in unison. Today I share five lessons I learned a result of that transformation. These lessons will teach you how to take yourself from a soloist to a conductor, when it comes to leadership, and will enable you to strengthen your team, business, relationships, and family. Don’t learn through pain and mistakes. Listen to these lessons and save yourself the trouble of going through them. Let's go. IN THIS EPISODE YOU’LL LEARN: 1. Why I threw myself into learning obsessively about leadership and team building by hiring mentors and going through courses 2. Why taking things slow will allow both you and your team to go further in the long-run 3. What you have to give up and commit to if you want to go from a soloist to a conductor 4. The difference between a hiker and a leader 5. My Tough Mudder experience and the mistake I made that you need to avoid if you want your business to be successful 6. What the “leadership dance” is and how to implement it in your business to help you do/be your best 7. The KEY to shifting your mindset that will ultimately become the catalyst to change your team(s) for the better 8. How to know if your team is 'completing against' or 'working with' one another 9. The reason your team is not working together, and the number one road block that stops teams from succeeding LINKS AND RESOURCES: Vigor Ground Fitness and Performance: http://www.vigorgroundfitness.com/ Vigor Life Podcast (iTunes): https://podcasts.apple.com/us/podcast/vigor-life-podcast/id1180256583?mt=2 Luka Hocevar YouTube Channel: https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber Luka Hocevar Instagram: https://www.instagram.com/lukahocevar/

If you’ve been around strength and conditioning for awhile you’ll likely know Joe Defranco. Joe is one of the OG’s who started the warehouse gym movement, became a trainer to the pro’s, and is now one of the most accomplished coaches in the industry. He’s been there, done that, and still doing it. Joe has successfully moved from a career owning and growing gyms, to one where he works with only a select group of high end clients. He also has also launched a number of successful online products and courses, live certifications, and has an extremely popular podcast, and a supplement brand. Basically, he has done it all. In this episode we get into how it did it. We talk about everything from what helps you stand out as a coach, the “old school” things that will work forever, the “new school” things you should focus on in today’s social media-driven world, what NOT to do, and how to build a career that is customized to what you want for yourself and your family. This episode is pure fire. You're going to want to listen to it till the very end. Let's go. IN THIS EPISODE YOU’LL LEARN: 1. How Joe got started and the birth of the warehouse gym 2. Why he didn't take the advice to NOT give away too much value on his site, and why that was a catalyst for his career 3. How to not miss the boat when it comes to standing out in your market 4. How Joe got “Triple H” and other celebrity clients to hire him as their coach 5. The IG/social media influencer “Priority Pyramid” and why you shouldn't get your priorities confused when you’re seeking fitness/training information online 6. The biggest mistakes coaches make on when promoting themselves on social media 7. What made Joe pull the trigger and shut down his 5,000 square foot gym to focus on a different path that ultimately created a better life 8. How to discover what you truly love doing as opposed to what you THINK you should be doing to help you build a happy and successful fitness career 9. A look into the way Joe trains to be the leanest and fittest he’s been in his life (in his 40s) without spending hours training everyday 10. Why neither of us have plans to monetize ours podcasts and still approach it 11. The biggest insights for coaches when it comes to becoming the go-to expert in your area and building a foundation for long-term success in the industry LINKS AND RESOURCES: Joe’s Instagram: https://www.instagram.com/defrancosgym/ Joe Defranco Official Website: https://www.defrancostraining.com Certified Physical Preparation Specialist (CPPS) Certification Level 1: https://cppscoaches.com Joe Defranco YouTube Channel: https://www.youtube.com/user/joedefranco/videos Vigor Life Podcast (iTunes): https://itunes.apple.com/us/podcast/vigor-life-podcast/id1180256583?mt=2 Luka Hocevar YouTube Channel: https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber Luka Hocevar Instagram: https://www.instagram.com/lukahocevar/

http://www.VigorGroundFitness.com I grew up watching my oldest brother play rugby – something he still does to this day. The current captain of the Slovenian National Rugby Team, he has become someone the sport respects. Growing up I would watch rugby with him; which led to an infatuation with the New Zealand All-Blacks. There was something different about them. And I loved the Haka they did before their games... even though I didn’t know what it meant at the time. Fast forward two decades to my current life. As a business owner, a friend recommended a book to me called “Legacy”. The book covers 15 leadership lessons from the All Blacks. In particular, how they overcame struggle and a failing team to build a culture of champions that leave a legacy. I devoured the book. Going onto a mission to learn everything about how the team has become the most successful team sports franchise in history. In today’s podcast I wanted to share 5 lessons of leadership from my studies. I have implemented these lessons in my own life – using them to help me change things around so that they serve my vision for my business and life. I am confident if you apply them to yours, they will help you turn things around in yours too. Let's go. IN THIS EPISODE YOU’LL LEARN: 1. The topic I don't think is taken seriously enough when it comes to business – despite being crucial to growth and longevity 2. How I found these leadership and success principles and why they resonated with me so much 3. A key value that highlights a success secret that most business owners forget 4. Why you should never be too big to do the little things 5. The analogy of the the spearhead and how it’s a belief system you must live by if you’re going to succeed as a team 6. The one philosophy that will separate you from your competition—for the rest of your life—and allow you to overcome any adversity 7. The "issue" that kicked off Bo Jackson's career—that happens to be the same problem plaguing many entrepreneurs—and how he made the shift 8. The lesson you must learn to win in business and life 9. The one principle that is key to building a great team and overdelivering on results to clients – that will become the catalyst to you building an incredible network 10. The one reason you should do/be your best no matter where you are – even if leadership isn’t looking out for you LINKS AND RESOURCES: Vigor Ground Fitness and Performance: http://www.vigorgroundfitness.com/ Vigor Life Podcast (iTunes): https://itunes.apple.com/us/podcast/vigor-life-podcast/id1180256583?mt=2 Luka Hocevar YouTube Channel: https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber Luka Hocevar Instagram: https://www.instagram.com/lukahocevar/ Book: Legacy - What The All Blacks Can Teach Us About Business And Life: https://www.amazon.com/Legacy-James-Kerr/dp/147210353X/ref=sr_1_2?keywords=legacy&qid=1552534689&s=gateway&sr=8-2

There are only two types of businesses: those who are going through tough times, and those that will go through tough times. The same goes for life. This is not just me being negative, it's me being real. If you don’t think you’ll ever go through tough times, you won't be prepared for them when they come. And if you're not prepared, it's hard to make it through your challenges as a winner. In today’s episode I breakdown 9 lessons that will help you overcome hard times and adversity in business and life so that you're prepared if/when they do come. IN THIS EPISODE YOU’LL LEARN: 1. How playing and failing at pro basketball taught me how to pick myself up and win in the long run 2. Some of the roller coaster struggles and adversity I have faced with my fitness business and gym ownership and how I overcame them 3. How to avoid falling down a spiral staircase of stress, anxiety and confusion 4. The one thing you must focus on when things go wrong 5. How to assess the narrative inside of your head so that you can turn things around, and why your actions will match the underlying stories you tell yourself 6. Why when times are tough you have to make sure you focus on your tribe the most 7. The energy are you transferring to your team in tough times that will make or break your business and team 8. The 2 P’s you MUST master to be a legacy business and have amazing relationships in every area of life 9. Why tough times are crossroads in business and an opportunity for change; and why you need to reflect on how to shift gears to turn things around 10. Why you must go on the offence when it comes to competition and when times are hard you must chase business 11. Why you must avoid the harbingers of doom and people that see the worst side of things and put you in a negativity vortex 12. And much more LINKS AND RESOURCES: Vigor Ground Fitness and Performance: http://www.vigorgroundfitness.com/ Vigor Life Podcast (iTunes): https://itunes.apple.com/us/podcast/vigor-life-podcast/id1180256583?mt=2 Luka Hocevar YouTube Channel: https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber Luka Hocevar Instagram: https://www.instagram.com/lukahocevar/ Book: What Got You Here Won’t Get You There (Marshall Goldsmith): https://www.amazon.com/What-Got-Here-Wont-There/dp/1401301304/ref=sr_1_1?crid=34R6XA7YR0YBG&keywords=what+got+you+here+wont+get+you+there&qid=1551366134&s=gateway&sprefix=what+got+y%2Caps%2C170&sr=8-1

3 or 4 years ago I wrote a blog post with 99 lessons from life in it. At the time, I didn’t think much about. So when it went viral I was surprised by how many people enjoyed and shared it. Last year I decided to give my original post an upgrade. I ended up rewriting a lot of it – pulling from my notes in my journals, my voice recordings, as well as insights on things I had changed since then. What started as a blog—that I was going to write over the course of a week —ended up taking almost a year to complete. I am really proud of the completed project and am currently packaging it as an ebook – which I will be giving away for free. My hope is that you can take the lessons I have learned over the course of my life and apply them to your own—and benefit from them as much as I have. Since there was no way to cover all the lessons in the podcast, I chose 17 powerful lessons and stories to share with you. Let's go. IN THIS EPISODE YOU’LL LEARN: 1. How I approach each day and the lesson that you need to live by if you want to continue to grow and improve 2. The most important thing to understand if you want to win in life – no matter how bad a card you have been dealt or the obstacles you are facing 3. The one word that you need to understand that will help your happiness thrive 4. My favorite documentary and why it fires me up to be the best in the world at my craft every time that I watch it 5. A painful question that will determine whether you need to change 6. The 3 C’s that drive our intrinsic motivation and what helped me get out of some of the darkest places in my life 7. The formula for achieving anything you want in life 8. The 7 lessons of the Japanese forrest and why they are such an important part of my belief system 9. The 5-steps to changing your subconscious behaviors 10. The number one thing we should buy and use 11. How to use your favorite self-sabotage stories to unlock your growth LINKS AND RESOURCES: Vigor Ground Fitness and Performance: http://www.vigorgroundfitness.com/ Vigor Life Podcast (iTunes): https://itunes.apple.com/us/podcast/vigor-life-podcast/id1180256583?mt=2 Luka Hocevar YouTube Channel: https://www.youtube.com/channel/UCQ29YcBh-g6onRujX3wD_XA?view_as=subscriber Luka Hocevar Instagram: https://www.instagram.com/lukahocevar/ Jiro Dreams of Sushi Documentary: http://www.magpictures.com/jirodreamsofsushi/ Book: Tribe - On Homecoming and Belonging (Sebastian Junger): https://www.amazon.com/Tribe-Homecoming-Belonging-Sebastian-Junger/dp/1455566381/ref=sr_1_1?ie=UTF8&qid=1550480643&sr=8-1&keywords=sebastian+junger Book: Social - Why Our Brains Are Wired To Connect (Matthew Lieberman): https://www.amazon.com/Social-Why-Brains-Wired-Connect/dp/0307889106/ref=sr_1_3?s=books&ie=UTF8&qid=1550480737&sr=1-3&keywords=social