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Keywords

intentional living, health, rhythm, chaos, recovery, productivity, personal growth, mental health, relationships, self-care

Summary

In this episode of The Onyx Show, host Justin Rothling-Schofer discusses the significance of establishing intentional rhythms in life to enhance health, productivity, and relationships. He shares personal experiences and insights on how chaos can disrupt our well-being and emphasizes the importance of rest and recovery. The conversation encourages listeners to reflect on their own rhythms and make necessary adjustments to achieve a more balanced and fulfilling life.

Takeaways

Intentional rhythms paired with consistent habits lead to inevitable outcomes.

Health is primarily about rhythm, not discipline or willpower.

Living without rhythm leads to disconnection and exhaustion.

Chronic stress is a modern epidemic affecting our health.

Rest and recovery are essential for building strength and capacity.

Dysfunction can become familiar, making it hard to recognize chaos.

Establishing personal rhythms can enhance productivity and creativity.

Awareness of chaotic rhythms can lead to better health choices.

Regular breaks and intentional downtime can rejuvenate relationships.

Success requires a different approach than what is commonly practiced.

Sound bites

"Dysfunction has become so familiar."

"What rhythms have I put in place?"

"Own your different."

Chapters

00:00 Introduction to Intentional Living

02:56 The Importance of Rhythm in Health

05:46 Chaos vs. Rhythm: The Modern Struggle

12:07 Rest and Recovery: The Key to Strength

17:58 Establishing Personal Rhythms for Success

===========================
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➡︎ Apple Podcasts:https://apple.co/3KCyN3j
➡︎ Spotify: https://open.spotify.com/show/3F58Ez4lbIKQ6kMu2pfpIG

===========================
Resources:
⚡️CHECK OUR PROGRAMS: https://ownitcoaching.com/programs/
⚡️BOOK: https://thepowerofownershipbook.com/

===========================
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Episode Overview
In this episode of The Own It Show, host Justin Roethlingshoefer delivers a powerful solo message on what it truly takes to become the best version of yourself in 2026. Drawing from a decade of personal growth, leadership, and faith-driven refinement, Justin challenges the idea that transformation comes from doing more—and instead reveals why lasting change comes from doing the right things. He unpacks the difference between survival and identity, exposing why most people don’t lack ambition or goals, but alignment, capacity, and character. This episode serves as a wake-up call to stop outsourcing responsibility and start intentionally becoming who you were created to be.

Episode Highlights
● Radical Ownership: Ownership isn’t blame or shame—it’s truth without defense. Transformation begins the moment you fully own your rhythms, decisions, and patterns.
● Relief vs. Change: Most people don’t actually want transformation; they want relief. Ownership forces you to confront what your life is revealing about you.
● Obsessive Obedience: Growth requires radical obedience to both God and wise mentorship. Stillness, listening, and accountability unlock direction and clarity.
● The Power of Alignment: Alignment occurs when values, behaviors, schedule, and body are no longer at war with each other. Alignment must come before assignment.
● Character Before Calling: God won’t bless what your character can’t sustain. Capacity is built through intentional obedience and alignment over time.

Action Steps
● Ask yourself: “Am I becoming who I’m called to be—or just getting better at surviving?”
● Practice radical ownership by identifying one daily pattern that’s working against the future version of you.
● Create stillness each day—five minutes of silence to listen before you act.
● Identify a mentor who is aligned in values, ahead of you in growth, and willing to hold you accountable.
● Audit your calendar: does it reflect what you say matters most?
● Before saying yes, ask: “Does this decision support the future version of me?”
● Choose alignment over speed—clarity, peace, and power follow obedience.

Chapters
00:00 Introduction — Becoming the Best Version of You in 2026
01:30 Survival vs. Identity
03:00 Why Information Doesn’t Create Transformation
04:45 Radical Ownership Defined
06:00 Patterns, Responsibility, and Personal Power
07:45 The Dangerous Prayer for Character
09:15 Obsessive Obedience Explained
11:00 Stillness, Listening, and God’s Direction
12:45 The Role of Mentorship and Accountability
14:30 Alignment Before Assignment
16:15 Values, Calendars, and Contradictions
18:00 Misalignment, Fatigue, and Compromise
19:45 Asking Better Questions Through Alignment
21:30 The Cost—and Reward—of Alignment
23:30 Ownership, Obedience, and Alignment in Practice
25:00 Closing Challenge — Choosing Who You’re Becoming

===========================
Subscribe and Listen to the Own It Show HERE:
➡︎ YouTube:https://www.youtube.com/@justinroethlingshoefer
➡︎ Apple Podcasts:https://apple.co/3KCyN3j
➡︎ Spotify: https://open.spotify.com/show/3F58Ez4lbIKQ6kMu2pfpIG

===========================
Resources:
⚡️CHECK OUR PROGRAMS: https://ownitcoaching.com/programs/
⚡️BOOK: https://thepowerofownershipbook.com/

===========================
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➡︎ linkedin.com/in/justin-roethlingshoefer
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In this deeply encouraging solo episode, Justin Roethlingshoefer speaks directly into the exhaustion, overwhelm, and spiritual disconnection many people feel during the holiday season. While the world encourages us to “push through,” “finish the year strong,” or “just start again in January,” Justin exposes the real issue: most people don’t lack capability—they lack recovery.

In this episode, Justin walks through a powerful 7-Day Night Routine Reset—a simple, stackable system anyone can do at home, on the road, or in the middle of holiday chaos. Each daily reset takes less than two minutes but produces dramatic improvements in HRV, sleep quality, emotional regulation, and overall peace.

Takeaways

• Small, consistent evening habits have exponential physiological impact.
• Your night routine is more important than your morning routine.
• High performers often operate in “extreme environments,” making intentional recovery even more essential.
• The one habit that spikes your HRV reveals your biggest “lever” for healing.
  
  Sound Bites
• “There isn’t undeniable evidence that you are who you say you are—and that’s why the holidays feel so hard.”
• “You’re not broken. You’ve just never given your body permission to recover.”
• “Rest doesn’t slow you down. It restores the version of you God designed.”
• “Stacking small habits creates big capacity.”
• “You can thrive during the holidays—you just need rhythm, not more hustle.

Chapters

02:00 — The Pressure to “Finish Strong”
Lessons from the final shows on tour and why confidence comes from consistency.

04:30 — Why High Performers Struggle During the Holidays
The hidden cost of “first seat syndrome.”

07:00 — Extreme Environments Require Extreme Intentionality
How Brandon Lake maintained HRV on tour—and how you can too.

09:20 — The Real Reason You Wake Up Exhausted
It’s not failure—it’s a lack of permission to recover.

11:40 — The Biblical Blueprint for Recovery
“Evening came, morning came”—why night routines matter spiritually and physiologically.

14:10 — Stacking the 7 Core Resets
Light reset, temperature reset, nervous system reset, nutrition reset, soul reset, water reset, digital sunset.

21:00 — How to Do the 7-Day Challenge
One habit a day, stacked, simple, and transformative.

23:30 — How to Track What’s Working
Using HRV and sleep quality to find your “big rock.”

26:10 — The Reset That Changes Everything
How these habits reveal what your body has been missing.

28:30 — Your Body Is Designed to Heal
Why the most important work happens while you sleep.

30:20 — A Call to Intentionality
Choose the one or two resets that most impacted you and carry them forward.

32:00 — Final Encouragement
You don’t have to survive the holidays—you can thrive. Own your different.

===========================
Subscribe and Listen to the Own It Show HERE:
➡︎ YouTube:https://www.youtube.com/@justinroethlingshoefer
➡︎ Apple Podcasts:https://apple.co/3KCyN3j
➡︎ Spotify: https://open.spotify.com/show/3F58Ez4lbIKQ6kMu2pfpIG

===========================
Resources:
⚡️CHECK OUR PROGRAMS: https://ownitcoaching.com/programs/
⚡️BOOK: https://thepowerofownershipbook.com/

===========================
Connect with Justin Roethlingshoefer on Social Media:
➡︎ linkedin.com/in/justin-roethlingshoefer
➡︎https://www.instagram.com/justinroeth/?hl=en

Send us a text

In this practical and eye-opening solo episode, Justin Roethlingshoefer returns to the studio after 37 days on the road to unpack one of the biggest frustrations he sees in clients today: we’re drowning in health data—but starved for wisdom.

Justin reflects on years of working with athletes, touring artists, entrepreneurs, and high performers who obsess over “perfect scores,” recovery percentages, and the chase for “optimal.” But the real breakthrough doesn’t come from wearing more devices or collecting more numbers—it comes from interpreting what the body is actually saying.

Through personal stories, experiences from touring, and a powerful real-life client transformation, Justin breaks down the wearable conundrum: the cultural lie that your device knows best. In reality, wisdom—not algorithms—is what creates sustainable change. He reveals the four metrics that actually matter, the 3-day trend rule, and why reacting to a single number is sabotaging your progress.

Takeaways

• Recovery, readiness, and sleep “scores” are man-made algorithms, not truth.
• Wisdom comes from raw metrics, not colors, badges, or percentages.
• The 3-day trend rule reveals patterns your daily numbers can’t.
• Data without context leads to frustration, misalignment, and burnout.
• Your body tells the truth—technology can only reflect it.
• Stress is multi-dimensional: mental, physical, emotional, spiritual.
• Real progress comes from adjusting lifestyle rhythms, not adding hacks.

Sound Bites

• “Chasing optimal keeps you from ever living optimal.”
• “Your wearable is a tool—not your identity, not your worth.”
• “Scores are algorithms; wisdom is interpretation.”
• “Knowledge is knowing. Wisdom is understanding.”
• “HRV is the language of your body’s stress adaptation.”
  
  

Chapters

02:20 — Living It vs. Teaching It
Why Justin vowed never to become a disconnected “expert.”

04:15 — What You Actually Get From This Show
Education + practical application from someone who lives it.

06:00 — Introducing the Wearable Conundrum
Why people chase “optimal” but never live it.

08:30 — 37 Days on the Road: Data Chaos
How fluctuating environments changed Justin’s sleep and readiness.

15:00 — Why Tools Don’t Transform You
Interpretation—not devices—is what creates wisdom and change.

17:20 — The Four Metrics That Actually Matter
HRV, VO2 max, sleep quality, resting HR/respiration rate.

21:40 — Why Scores Are Misleading
The problem with readiness, recovery, and strain algorithms.

24:15 — HRV: The Longevity Metric
What research reveals about HRV and all-cause mortality.

34:00 — Interpreting Your Body’s Language
Moving from knowledge → understanding → wisdom → action.

36:00 — Final Encouragement
Own your different. Use tools wisely. And trust your body.

===========================
Subscribe and Listen to the Own It Show HERE:
➡︎ YouTube:https://www.youtube.com/@justinroethlingshoefer
➡︎ Apple Podcasts:https://apple.co/3KCyN3j
➡︎ Spotify: https://open.spotify.com/show/3F58Ez4lbIKQ6kMu2pfpIG

===========================
Resources:
⚡️CHECK OUR PROGRAMS: https://ownitcoaching.com/programs/
⚡️BOOK: https://thepowerofownershipbook.com/

===========================
Connect with Justin Roethlingshoefer on Social Media:
➡︎ linkedin.com/in/justin-roethlingshoefer
➡︎https://www.instagram.com/justinroeth/?hl=en

Send us a text

In this deeply honest solo episode, Justin Roethlingshoefer opens up about a triggering moment that forced him to confront the cultural lie of “hustle harder.” After seeing a client publicly champion a work-until-you-break mentality—the very mindset that once led them to burnout—Justin reflects on the destructive pursuit of worth through achievement.

He unpacks how striving steals our peace, fractures our identity, and disconnects us from God’s rhythms. Drawing from past personal battles with burnout and insights from his recent conversation with worship artist Pat Barrett, Justin explores the life-changing power of contentment: needing nothing, proving nothing, and operating from God-given identity instead of worldly ambition.

This episode is a call to pause, evaluate the lies you’ve believed about success, and realign your life with the rhythms God designed you to thrive in. Whether you’re on the brink of burnout or simply tired of the chase, Justin offers a path back to peace, presence, and purpose.

Takeaways

• The world’s version of success often leads to decay, disconnection, and burnout.
• Striving for validation costs your health, peace, and relationships.
• Contentment—not achievement—is what unlocks true creativity, freedom, and capacity.
• Boundaries are spiritual: they create presence, peace, and protection.
• Integration doesn't mean constant work—it requires intentional separation and presence.
• You can’t operate in your calling while living in chaos.
• Your body signals misalignment through anxiety, exhaustion, weight gain, and brain fog.
• God designed rhythms of rest, obedience, and peace so you can thrive.
• Living by the world’s expectations leads to destruction; living by God’s design leads to purpose.
• Healing comes from alignment—not more effort, but more surrender.
  
  

Sound Bites

• “The world applauds burnout—but it destroys your soul.”
• “A content person is dangerous because they need nothing from anyone.”
• “If you have no boundaries, you have no presence. Without presence, you have no peace.”
• “Striving steals your health, but obedience restores it.”
• “Your body is telling you the truth—even when the world is lying to you.”

Chapters

00:00 — Welcome & Introduction
01:30 — The Instagram Post That Triggered Everything
03:00 — The Dangerous Lie of Work-Obsessed Culture
05:00 — Wisdom from Pat Barrett: The Power of Contentment
06:30 — Why Needing Nothing Makes You More Creative
07:30 — Integration vs. Disintegration: The Misuse of “Balance”
10:00 — When Work Consumes Family, Health, and Identity
11:30 — The Real Cost of Hustle Culture
12:30 — From Burnout to Breakthrough: A Client’s Story
14:00 — Worldly Success vs. God-Given Design
15:00 — How the Body Reveals Misalignment
16:00 — Moving Back Into Alignment With God’s Rhythms
17:00 — A Call to Self-Awareness, Correction, and Surrender

===========================
Subscribe and Listen to the Own It Show HERE:
➡︎ YouTube:https://www.youtube.com/@justinroethlingshoefer
➡︎ Apple Podcasts:https://apple.co/3KCyN3j
➡︎ Spotify: https://open.spotify.com/show/3F58Ez4lbIKQ6kMu2pfpIG

===========================
Resources:
⚡️CHECK OUR PROGRAMS: https://ownitcoaching.com/programs/
⚡️BOOK: https://thepowerofownershipbook.com/

===========================
Connect with Justin Roethlingshoefer on Social Media:
➡︎ linkedin.com/in/justin-roethlingshoefer
➡︎https://www.instagram.com/justinroeth/?hl=en

Send us a text

In this episode of The Own It Show, host Justin Roethlingshoefer sits down with worship artist and songwriter Patt Barrett for a raw and transformative conversation about obedience, ambition, and the true cost of success. Patt shares how his pursuit of purpose and performance once led him to burnout — and how learning to say “no” became an act of worship. Together, they unpack what it means to live a life of holy ambition, to hear God’s voice amidst noise, and to redefine success beyond productivity. This episode challenges listeners to examine their pace, protect what truly matters, and pursue a life of alignment over achievement.

Takeaways

• Saying “yes” to everything isn’t obedience.
• True success is measured by alignment, not output.
• God’s voice often contrasts with worldly ambition.
• Discipline means protecting what matters most.
• Health, rest, and family are spiritual priorities.
• You can’t serve others from an empty tank.
• Obedience sometimes looks like slowing down.
• Productivity doesn’t equal purpose.
• Growth without boundaries leads to burnout.
• God can do more with your obedience than with your effort.

Sound Bites

“Obedience almost ruined my career—but it saved my soul.”
“You can’t gain the world and keep your peace.”
“God doesn’t need your hustle; He wants your heart.”

Chapters

00:00 Introduction — Meeting Patt Barrett
02:45 Growing Up in Faith and Music
07:10 Discovering God’s Voice in a New Way
11:20 Songwriting, Words, and Spiritual Connection
14:35 The Role of Health and Rhythm in Creativity
20:00 Learning to Participate Fully in Life
23:45 Redefining ‘Opportunity’ and Saying No
28:00 The Difference Between Ambition and Obedience
33:15 The Hidden Cost of Success
36:40 God’s Voice vs. Your Voice
40:00 Living Intentionally and in Tension
42:15 The Freedom in Limitation
45:00 “I’ve Got a Fire” — The Story Behind the Album
47:00 Closing Reflections: Success Is Different

Keywords
faith, obedience, purpose, burnout, surrender, ambition, health, creativity, family, balance, discipleship, spiritual growth, self-awareness, rhythm, calling

===========================
Subscribe and Listen to the Own It Show HERE:
➡︎ YouTube:https://www.youtube.com/@justinroethlingshoefer
➡︎ Apple Podcasts:https://apple.co/3KCyN3j
➡︎ Spotify: https://open.spotify.com/show/3F58Ez4lbIKQ6kMu2pfpIG

===========================
Resources:
⚡️CHECK OUR PROGRAMS: https://ownitcoaching.com/programs/
⚡️BOOK: https://thepowerofownershipbook.com/

===========================
Connect with Justin Roethlingshoefer on Social Media:
➡︎ linkedin.com/in/justin-roethlingshoefer
➡︎https://www.instagram.com/justinroeth/?hl=en

Send us a text

Episode Overview
Happy Thanksgiving week! On The Own It Show, Justin Roethlingshoefer shares ten simple, powerful habits to enjoy the feast, family, and football—without the bloat, sluggishness, or sleep crash that derails your momentum into December. This is a stewardship-first approach: stabilize circadian rhythm and blood sugar, support detox pathways, protect HRV and sleep, and anchor the day with gratitude so you roll into the holidays energized.
Episode Highlights
Foundation (Habits 1–3)
Morning Light + Movement — 10–15 min outside (walk, breathwork, easy cardio) to anchor circadian rhythm and prime VO₂.

Hydration Before Celebration — 20–30 oz water + electrolytes on waking; keep fluids steady all day.

Breathwork Bookends — 2 minutes AM & PM (2 nasal inhales, 1 mouth exhale) + gratitude to lower stress and steady HRV.

Food, Rhythm & Energy (Habits 4–6)
4) Protein-First Strategy — Eat a protein-heavy breakfast; at the feast, lead with protein to curb spikes and cravings.
5) Walk 5 Before / 5 After — Mini-walks around meals improve insulin sensitivity and fight food-coma.
6) Create an Eating Window — Finish food ≥3 hours before bed to protect sleep quality and next-day energy.
Sleep & Recovery (Habits 7–8)
7) Block Blue Light After Dinner — Dim overheads, use lamps/candles; blue-light glasses if screens are on.
8) Limit Alcohol — If you drink, do it earlier and sparingly; stop after dinner to safeguard deep sleep.
Mindset & Movement (Habits 9–10)
9) Get Outside: Walk / Play / Breathe — Family walk, backyard football, light sun = mood up, lymph moving.
10) Gratitude Is the Anchor — Name 3 specific gratitudes (high–low–buffalo); gratitude reliably supports HRV and calm.
Sample Thanksgiving Day Flow (Justin’s Template)
AM: Open blinds, light + walk, 2–3 min breath + gratitude, hydrate, optional Turkey Trot.
Feast (~4–5 pm): Lead with protein & fiber, walk 5 before/after, desserts inside your 3-hr pre-bed cutoff.

Evening: Dim lights / glasses on, no alcohol after dinner, 2–3 min breath + gratitude, lights-out on schedule.

Action Steps
Pick 2–3 habits to lock in this week (e.g., AM light, protein-first, 3–2–1 wind-down).

Share your Turkey Trot, family walk, blue-light setup, or gratitude stack and tag Justin.

Remember: This is separation season—small, consistent reps compound into January.

Subscribe & Listen to The Own It Show
➡︎ YouTube: @justinroethlingshoefer
➡︎ Apple Podcasts: Search “The Own It Show — Justin Roethlingshoefer”
➡︎ Spotify: Search “The Own It Show — Justin Roethlingshoefer”
Resources
Instagram: https://www.instagram.com/justinroethlingshoefer

LinkedIn: linkedin.com/in/justin-roethlingshoefer

Coaching & Speaking: See links in Justin’s YouTube/Instagram bio

Thanksgiving health tips, holiday HRV, circadian rhythm, hydration before celebration, protein first, walking after meals, blue light blocking, alcohol sleep disruption, gratitude HRV, VO2 max holiday, Own It Show, Justin Roethlingshoefer
#ThanksgivingHealth #HydrationBeforeCelebration #ProteinFirst #WalkBeforeAfter

===========================
Subscribe and Listen to the Own It Show HERE:
➡︎ YouTube:https://www.youtube.com/@justinroethlingshoefer
➡︎ Apple Podcasts:https://apple.co/3KCyN3j
➡︎ Spotify: https://open.spotify.com/show/3F58Ez4lbIKQ6kMu2pfpIG

===========================
Resources:
⚡️CHECK OUR PROGRAMS: https://ownitcoaching.com/programs/
⚡️BOOK: https://thepowerofownershipbook.com/

===========================
Connect with Justin Roethlingshoefer on Social Media:
➡︎ linkedin.com/in/justin-roethlingshoefer
➡︎https://www.instagram.com/justinroeth/?hl=en

Send us a text

Episode Overview

In this episode of The Own It Show, Justin Roethlingshoefer dismantles the myth that winter causes “cold and flu season.” He shows how a stack of lifestyle dominos—back-to-school schedules, less sunlight, more indoor time, circadian disruption (hello, daylight savings), lower movement, and sugar spikes—prime our immune systems for defeat. Then he lays out an actionable, step-by-step Own It Immune Protocol to stay resilient through the holidays so your household becomes the one everyone asks, “How are you never sick?”

Episode Highlights

• Domino #1: Back to School (Sept/Early Fall)
  Less outdoor time & sunlight → lower vitamin D, more indoor exposure, schedule stress, earlier mornings → circadian disruption + reduced sleep quality.
  
  
  
• Domino #2: Daylight Savings (Late Oct/Early Nov)
  Earlier darkness → mood dips, lower activity, melatonin/cortisol rhythm thrown off → worse sleep, lower HRV, higher inflammation.
  
  
  
• Domino #3: Sugar Season (Halloween → Holidays)
  Candy/party foods → acute immune suppression for 4–6 hours post-load; repeat hits + late nights = rolling vulnerability.
  
  
  
• Self-Fulfilling Slide
  Less light & movement → lower VO₂ and energy → move even less → sleep & recovery worsen → immunity tanks.
  
  
  
• Mindset Shift
  It’s not an unstoppable winter force—it’s a predictable pattern you can interrupt.
  
  
  

The Own It Immune Protocol (Holiday Edition)

(Lifestyle first; supplements support but don’t replace habits. Not medical advice.)

Sunlight & Light Hygiene

• A.M. light (5–10 min) outdoors within an hour of waking to anchor circadian rhythm.
  
  
  
• Midday sun (10–20 min) to support vitamin D synthesis when possible.
  
  
  
• Evening: Dim house lights 2–3 hrs pre-bed; avoid overhead glare; use lamps.
  
  
  

Sleep & Rhythm

• Fixed sleep/wake window (±30 min) even on weekends.
  
  
  
• 3–2–1 wind-down: 3 hrs no heavy food/alcohol; 2 hrs no work; 1 hr no screens (or strict blue-light filters).
  
  
  
• Cool, dark room; nasal breathing; white noise if needed.
  
  
  

Movement & Breath

• Daily zone-2 (20–40 min) walk or easy cardio; add 10–20 min strength circuit 3x/week.
  
  
  
• Pattern-interrupt breath: 4–6 slow nasal breaths before meals & during stress to keep you parasympathetic.
  
  
  

Sugar & Party Strategy

• Protein-first at gatherings (20–30g) + fiber & fluids before dessert.
  
  
  
• One-plate rule; if sweets, pair with protein/fat to blunt spikes.
  
  
  
• Cut off caffeine by 10–11 a.m. to protect sleep.
  
  
  

Foundational Nutrition

• Daily anchors: protein (~0.7–1.0 g/lb goal weight), colorful produce, mineral-rich foods (red meat, seafood, eggs, dairy if tolerated,

===========================
Subscribe and Listen to the Own It Show HERE:
➡︎ YouTube:https://www.youtube.com/@justinroethlingshoefer
➡︎ Apple Podcasts:https://apple.co/3KCyN3j
➡︎ Spotify: https://open.spotify.com/show/3F58Ez4lbIKQ6kMu2pfpIG

===========================
Resources:
⚡️CHECK OUR PROGRAMS: https://ownitcoaching.com/programs/
⚡️BOOK: https://thepowerofownershipbook.com/

===========================
Connect with Justin Roethlingshoefer on Social Media:
➡︎ linkedin.com/in/justin-roethlingshoefer
➡︎https://www.instagram.com/justinroeth/?hl=en