The Shaun McCambridge Podcast

Jonah Oliver is a distinguished performance psychologist known for his work with elite athletes like golfer Cameron Smith, V8 teams, surgeons, business leaders, and more. Jonah brings his wealth of experience to the table, discussing the intricate details of sustained high performance.Key Topics Covered:Understanding Sustained High Performance: Exploration of what sustained high-performance means and how it can be achieved.The Role of Failure in Success: Discussion on why failure is essential to achieving success and how it shapes high-performing individuals.Neurobiology of Stress: Insight into the brain's response to stress and techniques to manage and interpret stress positively.Psychological Flexibility: Explanation of psychological flexibility and its crucial role in maintaining high performance.Vision and Values: The importance of having a clear vision and strong values in both personal and professional life.Practical Insights and Strategies: Jonah shares practical advice on dealing with challenges, and adversity, and developing a growth mindset.Applying Psychological Science: How psychological principles can be applied across different contexts, from sports to surgery to business.Developing a Growth Mindset: The necessity of real-life exposure to stress and adversity for developing a growth mindset.Key Quotes:"Failure is a prerequisite to success. If you want to achieve great things, you have to be willing to feel the pain, the price of entry." "You do not learn a growth mindset by reading a book on it. You only develop it through in situ exposure.""Life is not about how hard things are. It’s about how important things are.""Psychological flexibility is the beating heart of sustained high performance." "Doing the things that matter with the people that matter in a values-based way is the recipe for a life of sustained high performance."

Attitude is Everything:"A bad attitude is like a flat tyre. You can't go anywhere unless you change it." This applies to all facets of life: personal, professional, and family.Three Basic Psychological Needs:Relatedness: Quality of connection, feeling seen, heard, and valued.Competence: Feeling good at something, is essential for motivation.Autonomy: Having control over one's actions and environment.Positive Energy vs. Energy Vampires:Positive Energizers: Individuals who uplift and inspire others.Energy Vampires: People who drain energy and enthusiasm.Building an A+ Attitude:Compelling Goal: Must have a clear and motivating purpose.Engagement: Being fully invested in what you do.Progress: Continuously developing competence.Consistency: Regularly showing up and putting in the effort.The 20 Mile March:Concept of consistent, disciplined effort towards goals.Inspirational PracticesDaily Touch: Simple, consistent gestures of connection with loved ones.Positive Interactions: Showing enthusiasm and positivity in daily interactions.Final ThoughtsHow you show up and your attitude can transform your life and those around you.Challenge: Implement one change based on the day’s learnings.

This episode features Jeff McKeon, who speaks on the topics of overcoming adversity and the science of happiness. Jeff's journey from a challenging childhood with an alcoholic father to dedicating his life to neuroscience and helping others reach their potential is both inspirational and educational.Key Quotes from Jeff McKeon:"When you're in that moment, you question everything about your life.""You can't be what you can't see.""The strongest people are often the ones who are still kind after the world tore them apart."The Science of Happiness:The importance of habits in achieving happiness.Explanation of the negativity bias in our brains.The power of choice in emotional regulation and happiness.Research on the set point of happiness and how daily habits influence our happiness levels.Practical Tips for Happiness:Double inhale through the nose followed by a large sigh to activate the parasympathetic nervous system and calm yourself.Importance of gratitude and daily habits.The significance of interpersonal relationships as found in the Harvard Study on Adult Development.Jeff's Conclusion:The value of friendships and strong bonds in achieving happiness.Encouragement to reflect on whether you live purposefully, love actively, and matter in your daily life."Emotions are contagious. Are yours worth catching?"

Phillip Di Bella is a Director at the Di Bella Group of CompaniesPhillip Di Bella is a highly respected business entrepreneur with a unique ability to visualise and commercialise what many others never see. Though initially known for the establishment of Di Bella Coffee, which became Australia’s largest specialty coffee company, Phillip’s entrepreneurial spirit has brought success to other businesses such as International Coffee Traders, Abbotsford Road Specialty Coffee in New York, and more recently The Coffee Commune.Not satisfied with simply focusing on building his own successful businesses, Phillip has dedicated much time to supporting the growth and development of other businesses. Often referred to as an “Entrepreneur in Residence”, Phillip regularly lends his strategic thinking to businesses such as BDO Consulting, helping their clients overcome challenges, see new opportunities, and then supporting the commercialisation of these solutions.01.50 - Phil’s journey with his weight“Health is first, it’s the foundation. You don’t go building 10-storey buildings without laying solid foundations”.“It’s me first so that I can give my best to my family and give more energy to work.”“My philosophies are templates, and a lot of them apply, and they have for me, personally, professionally, and family. Same thing in business, you can have all the theories in the world, you can go to all the workshopping events and build your knowledge base in your library, but if you don't execute, it just doesn't happen.”Shaun - “If you put the work in and have that desire, intent and willpower and you execute, you can go from here to here, and that could be finance, it could be career, it could be relationships. It could be anything, but it's having a plan. It's executing that plan, drawing on the resources around you, but being disciplined in that regard. And that's the transformation.”7.45 - What are the daily rituals that you do to optimise yourself?12.30 - It’s not about weight loss it’s about being healthy. We are all works in progress and we need to understand thatOur mindset is the secret sauce in everything, it starts and finishes with the mindset16.00 - Other rituals that bind Phil and his wife20.15 -  “Life is simple, humans just complicate it”20.46 - Managing PrioritiesIt starts with a vision.Work life harmony. You need to get all 3 areas of your life working in harmony.Chase harmony, not balance.27.30 - Not every day is a happy day but every day is a day to learnLife is measured in moments30 - Core philosophies in business1 - You have to be solving a problem2 - You have to be so relevant that if your business can’t be replicated 3 - When you get 1 and 2 right, tell the story. Marketing is the art of telling the story.32.30 - Where people go wrong in business often comes down to poor planning36.30 - What are you focusing on for work in 2024?Phil is working on trying to make sure that before governments make decisions that impact people’s lives.“I'm getting stuck into 2024 and we kick off with the release of our small business paper that we took six months to commission and we kick that off on the 19th of February to go to market. I want to see this industry sustainable.”43.00 - Core philosophies in lifeHealth: Meaningful relationships and purpose won’t happen if you don’t have your healthTimeMoneyEnough time and money to do what you want when you want.48.00 - Shaun - “Be intentional about where you want to be and what you want to achieve then surround yourself with the right people to get there.”50.40 - If you can’t improve the silence don’t speak“The wealthiest place in the world is the cemetery”

Jonah Oliver is a world-leading performance psychologist he combines sports psychology and neuroscience to facilitate peak performance. He has nearly 20 years of working in high performance from Olympians, executives, and professional codes (Brisbane Roar, Gold Coast Suns, Essendon), to car racing teams (Porsche – Le Mans World Champion, V8s), indigenous performing artists and surgeons. Executive coach, author, speaker, and consultant on talent identification, leadership, and organisational performance around the world. Husband, father, entrepreneur. 2.30 - How do you navigate the car trip home after a sports game when your kid has strong emotions? "Emotions tell us something, it's not ambivalence. They're not just sitting there. If there are emotions, it means they care.  So they care about something like the performance, their teammates, your approval, their own standards, feeling competent or feeling incompetent, whatever it is, there's something there to listen to." 4.50 What is our role? Our role is to provide a cushioned landing so that they can feel and experience whatever's showing up and you're a safe pair of hands to allow them to just sit with that. Let them dictate what the car ride home looks likeSelf-reflection is importantSometimes kids need an object to discharge/vent to (often the parents) 08.44 - Our fears as a parent. I don't want them to … "Sport can be the greatest vehicle for learning about life in a safe way.  Life is hard and how do you survive in the jungle if you're raised in the zoo?  It's like sport needs to allow you to be exposed to failure to set back to I'm not as good as other people at some things that I need to solve this puzzle myself. " 11.15 - How do you get your kids to see your intentions for what they are? You need to be clear on what your intentions truly areTypically when we want to step in and help it kicks us into command and control style of parentingWhen you teach a child something, you deprive them of the opportunity to discover it for themselves (Piaget quote)The consequence is our kids learn there's always something about me they need to fix, I'm not good enough.  15.40 - "What does success look like?  And what is the intention behind it?  If it's trying to protect them from failure because of your fears of them and what their life might be, if they don't succeed in that domain, then that's you. And you got to get the heck out of the way. It is a fun first mentality, just let them have fun." Your job is to, to remove all the weeds and maybe throw some manure and some lattice and a few things, but then let the plant grow in the direction it wants to go.When you take the plant and you wire it to the lattice and tell it which way to grow you don't have an independent, self-governed, self-determined human being. 20.00 - How do you help children identify and navigate self-doubt as a roadblock to them reaching their potential? We need to stop seeing self-doubt as a problemSelf-doubt is just the price of entry into lifeTake the time to listen to what is happening to the kid, what are the themes? Listen and learn what your kid is actually worried aboutThe most powerful thing you can say when they are feeling nervous is just to sit there and say "Yeh that makes sense". Meet them and see them Identify self-doubt as a gift and reframe it 27.00 - How to motivate kids to do something they may not love but may be important? Stop trying to make them love everything If our kids only do the things they enjoy and are motivated by then they learn a relationship that they only want to do tasks they are competent at/enjoy they will avoid the things they don't like. It sets up bad patterns.Boredom tolerance is critical for successMotivation comes and goes for everyone, be aware of the ebbs and flows of that"I don't enjoy doing X but I do it because of Y" 36.00 - How do you deal with the "I want to give up"? How do you unpack and deal with that? Is there some form of avoidance? Is there still something they want to do but they are quitting because of another reason?If it's just part of the developmental phase of not wanting to do something then you need to unpack it and they might open up.Understand before you start commanding or clambering for leverage to coerce them 41.00 - How do we get our kids to recognise that effort and attitude matter? Role modelling mattersWatch the version of us that shows up, especially at homeTry not to step into the command and control version. What is your definition of success? What are you trying to build? What about the relationship you have with them? "We want to build people with self-determination, a sense of competence, a sense of autonomy that they can do things of their own. They can build meaningful relationships with the world around them. They can take on the world and that they are enough in their current form." "Our job is to create conditions for a fire" 47.00 - "Our kids are enough already, they don't need to win first place." Let them grow into the version that they are and the different phases, we are there to nurture and support them. Does my child look forward to/promote me being there?  54.00 - What's the world of social media, the dominance of that, the prevalence of that mental health struggles, and how do we help our kids? "Do they have the skills to make good decisions around their own safety and, or advocating for the safety of others? Do they have the ability to understand morals and mores and all those things? And if the answer is no, they're probably still underdeveloped in that space then you absolutely have to withhold their exposure to it because any weakness or vulnerability your child has in normal life in those spaces is magnified on social media." Limit the exposure as much as you can. It can set them up for long-term mental health issues. "We look at the rapid increase and not just through overdiagnosis and misdiagnosis all that and remove all that from the science and I've done it well, there's been a massive uptick in the prevalence of mood disturbances in our children and it correlates almost identically  with the introduction of the big social media brands." 1.01.00  - Final comments Help our children understand who they are and certain personality traits are fine vs trying to enforce an idealised version at the end. Our job as a parent is to connect who they are and bring it to life by championing itWhen we experience tough emotions (anxiety/fear etc) that is okay and it is part of life Links -  https://w...

 03.51 - Sandy’s journey to starting Traction “Why not start something that makes a direct impact on young people” 8.00 - CEO Bike Build Young people growing into their potential and meeting expectations that might be held of them in workplaces. It is so much more than the bike. Make the situation at Traction relevant to their outside life. 10.05 - Core fundamentals taught at Traction “We know isolation and loneliness are felt through the neural pathways in much the same way as physical pain. So the health impact of being isolated and lonely is as deleterious as smoking a packet of cigarettes a day over a long period. So for our young people, when they say that they just want to make friends, we take that seriously because quite often they haven't had many role models in how to build good relationships.” Traction allows providing young people with role models they have never had and teaches them confidence. It’s a wellbeing framework 12.00 - Elements of wellbeingBe engaged in learningBeing activeBeing connectedBeing influential (we are all leaders) 13.32 - Tangible benefits of Traction’s program Sometimes the most tangible benefit is just for these kids to have one day a week where they feel safe and are learning not just surviving.It’s not a program you are sent to do, it’s an opportunity. 17.04 - The 2 things you need in life1-  Love and connection 2 - Meaning and purpose 19.00 - What has Sandy learnt in the corporate world and the Traction world Ordinary people working together can create extraordinary thingsHaving a vision and team built around a shared purpose The challenge in not-for-profit space compared to the corporate arena is just the uncertainty around, or it's difficult to plan for the long term because of the pipeline of funding that's required to invest in, whether it be program delivery or developing the capacity as an organisation or investing in the infrastructure needed like without. 22.30 - “The energy comes from seeing the results and the difference we're making and we're about prevention. So there's a lot of attention being paid to youth crime in our community at the moment. And to me, there's work that has to be done on that. If we get in early and reach young people before they slip through the cracks in the system and get them on. Positive and trajectories to their potential and possibility, then it's a much smarter investment upfront than having to deal with the knock-on effects later.” 23.45 - The cost of incarceration on society/community A massive trigger for youth crime is exclusion from school. As soon as you fall out of, or are excluded from the schooling system, who are you going to hang out with? 28.20 - What do kids fundamentally need to have a positive/good/great life? -       Care and love-       Recognise that every young person has unique gifts, and brings different strengths, and try to understand what they are-       Encourage them to participate and have a go-       Education is key and there are so many ways to learn-       Have a community around the young people 30.30 - What stands in the way of the grander vision you have? “It's about fuel in the tank. We've got a great model. We've, we know the attributes of powerful mentors and we are ready to scale up the program and reach more young people.We're ready to recruit, train and develop.” 34.00 - What is your purpose and your why? ●      It’s about making a difference, something each day. Ordinary people working together can do extraordinary things●      Be present within the community to find what is possible●      Sense of belonging around a shared purpose/cause●      We are not here for a long time so it’s about who is around you 

2.00 -  The Background & IntroWhen Jimi bounced off of rock bottom he got to the point where he said “I have to do something different that makes my tomorrow different from my today because my today sucks.”4.00 - Picking up the tools and applying themApplications change the outcomes. Once you start seeing the gains you get “addicted to the gains”. Talent for translating the information and putting it in a way he could understand and that others could understand. 6.00 -Doesn’t have to be a big event that sets you into that state. “...the shove over the edge, you either fall to your death or you learn to fly. And that's what I decided as I was. I need to learn how to fly real, real quick… where can I, where can I build some wings from? Where can I get a parachute from?”07.30 - The difference between resilience and mental fitnessMental fitness is the ability to be able to see chaos coming and have the perspectives, understanding and tools to avoid it as it comes, or at least glance it off. Is the ability to learn tools, techniques, perspectives, observations, and understandings that allow us to see situations unfolding as they unfold and be able to make really clear, confident, rational decisions in those that lead to the best outcomes for us.10 - What do you do to keep mentally fit?“Instead of telling me what to do, he told me why I should do it.” A simple start. Future success is determined by past success. You're much more likely to succeed in the future if you have succeeded in the past.13 - Two key underpinnings for Mental FitnessAbility to observe your thoughts and the ability to regulate your nervous system.15.30 - The breath The key is to move yourself from a sympathetic state to a parasympathetic state. Parasympathetic is your rest, rejuvenation, and relaxation state. You can do this through your breath. Allows you to be in a state that helps you be in a state to choose better and create better outcomes for yourself.17. 40 - Mental fitness for kidsThe parents are the biggest influence on a child’s life. You cannot teach what you do not know. “What is genetic in feeling is that you teach it to your children.” Parents control or dictate the environment or atmosphere people walk into.22.30 - Mental health continuumWhen you say mental health people think of mental illness.If you put in small, consistent efforts all the time then you will become mentally fitter. Continuum is being able to put ourselves on to figure out where we’re at and how we can move up.32.00  - Jimi’s why & putting yourself first“My why is to improve my mental fitness. I care about everybody secondary to myself and the more I connect to myself, the more I improve my mental fitness, the more I learn and the more ability I have to share that with others.”“And the happier the people are, the more mentally fit people are, the better employees they are, the more creative, the more productive, the less sick time, the less turnover, all of those metrics.”40.00 - Advice you would pass on to younger JimiLinks - https://www.jimihunt.com - https://www.jimihunt.com/newsletter/https://www.instagram.com/thejimihunthttps://www.facebook.com/thejimihunt

Intro to Jeff McKeon:Jeff is currently the Chief Growth Officer at Neuro Capability, he's a really interesting person and deeply kind. He's lived a great life and has reached this position where he genuinely loves what he does for work. He's got some great learnings to share as part of his journey. Jeff believes that our greatest asset is our mind. We are sure you will thoroughly enjoy this episode. 02.20 - Reflection and Curiosity: "I'm just eternally grateful that I get to share a message and talk about the stuff that fills me with curiosity. And it comes around from those moments in your life. And if you're conscious of those moments and those decisions you make, and reflection I think is that thing, when you start to reflect at those moments, you think did I make a good decision? Did I make a bad decision? What did I learn from it? That's been my biggest transformation if I think about it." 04.15 - Defining moments that have impacted your life That's the power of connection and human connection. You never know what someone's got going on in their life.That's why we need to be kind. I always laugh that the other stuff, the negative stuff has a better PR team. So be kind. It's just that in those moments in life, you never know what someone is going through. 11.00 - The impact stress has on your bodyStress has a huge impact on our body long term. The term is called allostatic load, which is the impact on the machine because you're going too fast and too hard the whole time. "I can't change him, I have to change me. When I talk about change, sometimes you require that catalyst. "  13.00 - The career reinventionIn the moment you don't realise it, you just do what your instinct is. But that's when you have to take those gambles with the career transition. You have got to trust your instinct because my instinct had gone from a quiet little voice to that screaming voice saying you gotta get out, you gotta do something more with the rest of your life. You have to approach it in a whole different way. What can I learn from this? When you transition careers, you need that piece of paper to feel a little bit bulletproof. You have to back your instinct 16.15 - Ben Crowe and the notion of being your inner fan and the inner critic.The biggest realisation is just being aware that the voice is trainable. Most people go through life hearing this inner voice and not realising that you can actually shut it off or you can diminish it or you can change it. The way the brain is wired is in the first five years. That's why it's critical in a child's development, the love and nurturing because it's happening the brain is wiring, not only are they learning to walk, they're learning, do I love this way? What's their condition, what's right, what's wrong? An example is how Ben Crowe worked with Ash Barty and her inner voice to identify that she is so much more than tennis, she is an individual and that's where that power of identifying your inner voice is. 19.01 - Diminish your inner criticEthan Cross talks about diminishing and harnessing your inner critic in his book, Chatter.Be aware of it and know that you don't have to listen to it because that's no longer relevant, that's the voice you heard when you were seven or eight. It's no longer relevant to who I am as an adult. But we learn it way back when we are judged when we are young. But we're still, it's the same voice. Quite often it'll be either a mom or dad or an authority figure. And it'll be the same voice and that's just because that got wired into us. 20.30 - I am EnoughThe biggest thing Ben Crow does in his work is helping his clients to say, I'm enough. So when you believe you are enough, guess what happens? That inner voice gets silenced. Gets turned down because you're no longer listening to it because you're going, no, no, I'm enough.The power of reframing and rephrasing. 21.30 - Helping your kids with their inner critic and being conscious of it.Disrupt the process to change their trajectory. 23.30 - Create a psychologically safe organization but also have an organization that's accountable, that delivers, that meets. "When you look at aligning the why you do it and the outcome, you're not having to manufacture the outcome. The outcome is a by-product of what you do with your why. When I talk to companies I only ever write with companies or work for companies that align with my values, when you come into these businesses you can tell it's from the top down." What we are seeing now is a lot of pushback against the traditional command and control leadership models. In business, what we've got is these early adopters, like Stellar, who're already living and breathing it. Guess what? Their business is aligned because they're not having to manage every layer. Of the well-being of their staff, they're actively doing it from the top down. 25.30 - "Your company's culture is the heart, the minds and stomachs of your employees on a Sunday night thinking about Monday morning." 27.52  - Profound question around what is the future of leadership "In the past jobs were about muscles. Now they're about brains, but in the future, they will be about heart."Minouche Shafik  30 - Allow your why to direct what you do, profit will be the buy product of this. If your staff are thriving, your profitability will be through the roof. 32 - Habits and Traffic University "The longer you do something, the better you get at it. People refer it to as muscle memory. It's neural pathways practised over time, repetitive notion. So whatever you are wanting to achieve, it's about creating that university. So how do you create that highway? Well, first of all, you have to make sure you are looking at it. The smallest habit to start with to then move forward." Layer and stack habits daily. Keystone hab 37 - Prime your brain in the morning by listening to something positive in the morning. 38.30 - The process of finding your WHY/ finding your “Ikigai” - what you love doing, what you're good at, what the world needs and what you can get paid for."Tapping into your why is taking time to actually go through, what am I here for? What is this about? What is my legacy? What is important to be and what am I going to leave behind?" The only stuff I will sell is stuff that's in line with what I want to talk about and that's when you align with purpose. There's a weight removed, the weight of what other people think you should do and what society says you should do and you go, no, I'm going to do what aligns with me. I write it quite often, but my main measure for success is the number of hours I spend with my teenagers." 44 - Tips and tricks around cultivating a wonderful relationship with your kids:But we also both knew that we had to do the work and...

Intro:Holly Ransom has been named one of Australia's 100 Most Influential Women. She has achieved so much from a young age not to mention she has interviewed the likes of Barrack Obama, Richard Branson and the Dalai Lama just to mention a few. Holly has a consultancy business, Emergent Global, she is also a board member of Port Adelaide Football Club, she is an author, global speaker and podcaster and discusses topics like how to conquer public speaking, how to create rituals to get you to your best and how to cultivate a healthier and better mindset. She is certainly inspiring and it is an episode not to be missed. 3.00 - Where did it all start?A summary of quotes from Holly.  “Strong sense of direction and lose hold of the reins.”“Always know what you are passionate about.”“When you walk past things you tell the world it's ok.”“What I have chosen to say yes to or put energy into comes back to the fact it was not something I was willing to walk past.” “It's about putting yourself where lightning strikes, where you are going to collide with your purpose.”“I was very lucky and I encourage people to do this;  volunteering gives you so many different opportunities to test out your thinking and meet extraordinary mentors that have taught me so many lessons.” 06.36 - Which mentors have had the biggest impact on you and why?A variety of people moved beyond a conversation to working together ongoing, some people you have one conversation with and it's life-altering. But ultimately my grandmother is hard to go past with her powerful influence in my life. 2 things her grandmother instilled in Holly:Incredible ability to leave anyone she interacts with feeling better. There are few gifts that you can have in life that are better than that. She would make people feel 10 ft tall and instil confidence in them.Leadership does not have to have a title. She could step into a situation where someone wasn’t being treated right and turn the situation around. If you walk past it you tell the world it's okay.We all have influence and power over our choices every day and that is leadership in action. We are all leaders, people are turning to us every day and are shaped by the attitude we are turning up with.  We often overlook the power of this. 10.15 - Shaun says, "One of the coolest things about leadership is seeing it in action, not just words. It's about leading from the front." 11 - Leadership in today's time. What is your definition of what leadership should look like in 2023?Leadership by its very nature is contextual. Leadership needs to work with or against the forces around it to be able to achieve certain goals and objectives.What’s striking about leadership today is the way that we are putting it to work. It used to be hierarchical which would count a lot of people out.In this day in age, it's a distributed model of leadership where we have to be involved.A compelling vision, agenda level of trust and live true values. Where people get out of bed and want to be part of your vision.The greater level of accountability. Closing the gap, don't say one thing and do another. It's an exciting time to think of how we hold up different levels of leadership. How we lead and manage younger people is totally different to what it used to be.Diversity of influence around the boardroom is crucial. 15.42 - An important role for people to play that are influencers, advisors and in the ears of leaders in all types of all shapes and forms."One of the challenges for Changemakers is the way we tell the story to those we are trying to influence in a way that lines up effectively with what matters to them." 17 - "I invite people in those situations to see the need for adaptation is on us as the changemakers. We have to do the work to change the story because the systems around us won't do it." 18.15 - Tips around public speakingIt's perfectly normal to feel nervous about it, there is no silver bullet with it, it's a case of practice.You need to be mindful of self-compassion and how you go about conquering it. You need to step out of your comfort zone not leap out of it, to set yourself up for success.Think “what is my minimum tolerance right now? How do you get your reps up?”The more you get your reps up the more comfortable you will become, and then you can take the next step. Make the commitment to regularly having a go and I would recommend buddying up with someone to chip away at the fear. 22 - "It's better to copy genius than to create mediocracy".Practice self-compassion or you risk burning yourself too quickly. 23.20 - Gradual Voluntary exposure You have to put your hand up for it. The word voluntary is crucial to do this, you have to be up for it not pushed into it. 24.45 - Managing your time and your energyIt's never static, it's always evolving. Holly is passionate about managing your energy not managing your time.Do an energy audit, what are your natural high energy points during the day? When do you feel like you are low energy when you need to lift yourself up? Ask, “ Am I giving the return of energy that this deserves?”If you are using those high-energy moments of your day to scroll emails or instagram, they are not getting the ROE they deserve. ROE - Return on energy is something you need to be really passionate about.It needs to be anything strategic, something you are working with on your business, and key relationships. Make changes to where you put things in the stages of your day.What reenergises you? They need to be building blocks for your day not left until you have done everything you think you were meant to do.Work out what your 3-minute circuit breakers are.30 - Habits and rituals Holly uses to make sure she is turning up for the people that matter in her life.You need a physical outlet every day to be the best version of myself, it's a mental reset as much as physicalThe discipline of journalling 3 pages every day, whether it's the start or end of the day. We say 300-900 words to ourselves every minute. Journalling captures the unconscious narrative and gives us a chance to change the outcomeBox breath is her 3-minute reset32 - Cultivating a positive mindset Awareness split - catch and stop the thought faster. The negative voice comes up more often when you are stepping out of your comfort zone. 35 - Positivity and Energy"My grandmother says I was born into petrol motion."Holly's default is positive but it doesn’t mean she doesn't have times when she needs a support crew to help you get back into a positive mindset. You can't always do it yourself, so make sure you have a support crew to help you do this. 38 - What can we do to prepare our kids to thrive in this world?One of the most critical superpowers we need is resilience.

Mat Rogers is one inspiring individual, not just inspiring as a sportsman or father but inspiring as the man beneath it all.From an ex-Wallabies player to a father of four, tune into this episode to hear why his drive and resilience are something we can all aspire to. 2.00 - The highlight or achievement of Mat's footy career:"Staying on the path, not getting distracted - not dragged away by the influence around you. I stayed committed to what I wanted to achieve. The only way to succeed is to put all your eggs in one basket and make it happen. Focus on one thing at a time and if one doesn't work out you focus on another egg. Zero in on your focus as there is so much going on in the world. That's what I am the most grateful for." When it comes to the people around him:"I didn't change my goal I changed my friends Forget a Plan  B - stay true to your path" 5.40 -Who was the hardest bloke you had to tackle?"Defence is an attitude, if you want to stop something you will put everything you can into it. Stand in the way enough to slow them down……Tony Brown made my life challenging. Every player out there is a competitor and is going to be tough to take down.Be completely relentless" 8.45 -  What was the most inspiring thing about your dad?"He didn't just influence through words, would influence through actions. Showing me not just telling me.After seeing it I knew I wanted to do it, I knew how much needed to go into it.I focused on the end goal because I saw my dad doing it. I remember seeing the work he would put in and the extras he would go through. " 11.40 - You earn every win, no one is just going to give it to you."He role-modelled greatness. Not everyone gets ribbons in life, you have to earn them."Matt's resilience has been the cornerstone of his achievements, he has faced so many challenges in his life. 14.10 - "The reality is even when you have challenges, the world is going to keep turning. I like working under stress, through the tough times it's about just living again. I need my next goal, something to fire me up.I want people around me that are focussed and motivated and fired up about something." Living an intentional life rather than just existing. Intrinsic or Evolved ability to work under pressure? "I rise to the thought of pressure. It was something from a  young age. Reframed situations are usually ones that people avoid"What happens if we don't win? What happens if we do? Use it as an opportunity to thrive. 20.40 - "I don't want to voice out negativity into the world.  You just tell yourself that you aren't going to, so you won't.The power of the voice. I want to put the books in my favour. Learned to be internally positive and rub off on those around me." "If all the people around you are positive then you can lift each other. Be way more positive than negative from the outset and even if there are some doubts, I will keep them to myself because the people around me might not have those doubts, so as soon as I voice them, all of a sudden they have them too. They might have the positive feedback to help me get over the bump." 24 .00 - Mental health  Mat exercises every morning for an hour with his friend. They have a pact that they don't have any negativity in their morning routines.The busier you are, the more important it is as you have less of your own time.  It allows you to reflect on the day before and plan the day. Having me time in the morning is key. 29.10 - Team sports allow you to have a goal set for you every week. Having the game gave him purpose and when he retired he realised he didn't have that purpose in his life anymore. You need a goal with substance, work back from it and celebrate the milestones on the way. Put a date on it and a timeframe otherwise it's not a goal it's a wish. Goals in concrete and plans in the sand because life can change. "I perform best when the whip is lashed and setting a goal allows for this." 34.40 - Key realisations as a parent"I grew into adulthood resenting my childhood however when I wrote the book I realised it was what made me.You want your children to know what it feels like to get hurt." "I feel like I have set an example for my kids of what it feels like to succeed… I haven't told them I have shown them. And I need to step back a bit…I have laid a platform for them to succeed and I am always here to guide and advise when needed but don't want to overstep." Shaun - "It is a moving target. You talk about resilience, inner belief and work ethic and that's portrayed in your success so far. How do you build the muscles around them along with good manners and being a good human?" 40.00 -  "Be respectful and build have good manners. Skills can be taught but a bad attitude can't be. Telling kids what to do doesn't work, you have to model it. Model behaviours you want your kids to live up to." 42.00 - "Modelling is the best form of teaching, barking is the worst. Treat people with respect despite their role. You have a short time in leadership if that's how you lead." Shaun - "Leading by example means if you can get one thing right to set the tone to set the example hopefully and it will resonate with those around you. If you are living and breathing it that's more important." 45.00 - "Every single time where I have gotten advice from someone that has what I have wanted, on how they did what they did and got what they have,  and I did it, it has materialised. Every time. You can't cut corners." "Change is great when it's done.""There is not much joy in comfort. But comfort does not breathe.""Be uncomfortable in the process of change." 48.00 - Matt talks about facing the challenge of working through his son, Max's autism, whilst still juggling all other elements of his life and his family's. 56.00 - Life after football. The longevity of his career was based on being a professional athlete not just a professional football player. Lifestyle needs to equate to a career. Invest time into investing in yourselves. Support the cause through - https://4asdkids.com/Let's make an impact together

James Laughlin is a High-Performance Leadership Coach, he has worked with elite athletes, CEOs and huge companies, just to name a few. But above that, James is incredibly passionate about inspiring others to find their purpose, one step at a time. 2.00 - James speaks to his upbringing in North Ireland, which was not the easiest of upbringings given the hardships their nation faced. But James was given the option of “Detention or Drumsticks” which ultimately helped shape his path more than he would have realised. 4.30 - James enters ChristchurchA lot of the shift is psychological, it’s vision setting and working through beliefs. Inspiring through the story will get the buy-in. 6.00 - Moving from “9-5, to a Purpose driven life” No more of what I am doing, this is what I am going to do.James is passionate about the growth and is the “pain in the ass” always asking what’s next. He realised he wanted to know “what is next?” 8.30 - Am I truly living out my Dharma? Your potential and passion. The life I am meant to be living.We know it doesn’t feel right, but we don’t know where to go or what the first step might look like. 9.34 - How can I help people that are passionate about making a difference? 10.00 - The TransitionThe 10,000-hour rule, get the repetitions in. When you make the leap from the comfort you have the repetitions there. Don’t miss this potential part of your life, the potential you have. 12.20 - Mindset PsychologyJames talks about how his mindset set him up, and how brains lead to performance.Ask Questions. 14.20 - You are in your own way, how can we get you out of your own way? 15.30 - The fundamentals of High-Performance Leadership What is high performance? Athletes? Celebrities?When health ended, that is where the high performance began. High performance is performing above those standard norms, that industry whether it be as a CEO, a parent, or a worker, doesn’t matter what it is, it’s performing above the standard long term. Stay in the game whilst maintaining positive well-being and relationships. 17.00 - Often our work and our stresses can impact our well-beingHigh-performance leadership starts with leading ourselves before others.Develop yourself before others.Shaun - “Get the harmony between personal and professional” 18.30 - What it takes to be “a Great Dad”Shaun - “Absent doesn’t mean physically absent, it’s more mentally absent” 23.00 - Tackling Mental Health early onLABEL EMOTIONS. For kids to say “ I am sad/mad/angry and this is why I feel this way”. Understand your emotions and know it’s okay to feel this.Have a conversation, be curious and understand other people’s emotions.There’s an alternative to kids hiding themselves 26.00 - Consciously Uncoupling“Growing apart can be difficult or beautiful”Happily even after 31.30 - James’ thoughts on Sir John KeyThe remarkable things about Sir John:            I am going to make a million dollars and become Prime Minister(And he followed through on this)            He is sharp and follows through            John connects with everyone, you feel like he cares and he does 34.30 - Rituals you have to be your best selfShaun - Limited beliefs can put a ceiling to where you can get to in life James - We are a product of our habits. And we all have habits, whether they are good or bad, whether they are empowering or not. So when it comes to Limiting Beliefs or Crafting Intentions you need to heighten your awareness.People who are more heightened with self-awareness have more choices, make better choices, and get better results. People that are narrow-sighted, with blinkers on, often miss out on the joy, passion and goof stuff. 36.00 - 3 key things to heighten your awarenessMindfulness - taking time to slow down. Go through your analytical mind to your subconscious mind. Practice makes permanenceJournal WRITING - challenges, show up for peopleCOACH/MENTOR - whether it be a coach online or in person, find someone that challenges you39.45 - Limiting beliefsThese are subconscious and don’t feel like they are on the surface but they can be triggered, like “You are not good enough”. They show up when you are sabotaging yourself. Procrastination is a great way to recognise you have a limiting belief. A great way to let go of your limiting beliefs? Release of the hurt, fear, and scarcity.  What truly matters and why are you not getting it? 

Nam Baldwin has over 28 years of experience in the health, fitness and well-being industries across the globe. He specialises in emotional & physiological intelligence as well as peak performance. The magic of what Nam’s work achieves is how he simplifies the complicated science between brain and body to achieve performance and wellness.3.30 - Dealing with adversity and how the breath is keyWhen it comes to dealing with and managing stress & pressure, the breath is one of the simplest techniques you can teach people to use. It’s one thing that’s in your control when so many things are out of your control.5.15 - This technique can challenge you but give you quick rewards such as being calmer under pressure and getting yourself into the right state, as pressure unfolds you have greater bandwidth to work with to calm the mind.6.30 - When your heart rate is through the roof it’s hard to think well, but with good breathing practices you can start to drop the heart rate and access the mental side better.The power of your breath can open up calmness, and a sense of control and remove the difficulty when your heart rate is through the roof, it takes the edge off. Youll lean into challenges rather than being threatened by them7.45 - At an individual level what do you see as the key fundamental pillars to living well?Having pillars in place builds the foundations you need to have a healthy body and mind. This starts with breathing as it’s the first thing that changes when we get stressed. 9.30 - Other pillars include quality sleep, and how we wind down to get that to happen. You have to go through a process to get yourself in a state ready for sleep: Time in daylight is another pillar, 10 minutes before 10 am instigates and activates hormones to allow your brain to come alive.Connection is such an important pillar, having a sense of connection with peers and community.Shaun says, “Sometimes people think it’s complicated and overwhelming but when you break it into blocks you can see it’s achievable. Simple things you can bring into your life to build habits for change.”11.40 - Having a good routine in morning is important to set our day up for success. Our brains love consistency and certainty, those little hits build over time to be the foundation of how you are going to feel. 12.45 - The ability to build optimismRecognise what kind of way of thinking we have around certain circumstances/situations and be self-aware as to where we sit. The optimistic view is that things will work out for the better. How do we build Optimism? Get into a state of feeling good about yourself regularly as that helps you think good and see the good. Reflect at the end of the day as to things that have gone well, it trains your brain to recognise them and become normal to see the good.Researching amazing things gives us perspective on how we exist in life, there are good things that are occurring each day in the way we operate and it helps to build optimism. 15.00 Being mindful about the way you’re thinking to have the capacity to minimise negative thinking. Self-regulate where your thoughts are, this will help silence your inner critic. Gratefulness is part of that reflection, it helps to rewire and program your brain then it becomes a default to see the solution rather than the negative. Brains are programmed to look for fear/threats. 18 - Gratitude is one of the most powerful things to employ. We need to be aware that there is a narrative behind what we’re grateful for. That’s what develops areas of the brain to increase the capacity to be aware of being more optimistic and remove self-critic. 19.20 - The state of your body impacts the state of your mind:The vagus nerve helps us build the capacity in our mind to experience different stages such as calmness throughout our body and mind. If a threat happens this nerve will help stimulate flight or fright. If exposed to too much stress you minimise the capacity to feel a state of calm. 21.00 - Build up vagal tone or fitness where you can coach yourself to come through a state of stress. You do have control over it. 23.25 - Exercise burns bad chemistry:Bad energy can get stored if you don’t do anything about it. Ideally, you want to burn off that energy and reset the chemical explosion so it doesn’t repeat itself later. Have a Moment of Movement and mindfulness every hour. Calm your mind down to access creativity. 26 - Key tips on dealing with anxiety and reducing impact of itBe aware of when you’re going into levels of stress and anxiety and not cover it up with coping mechanisms such as looking at your phone or eating etc. Label your emotion and don’t try using something else to diminish feeling, name it to tame it. Movement on top will help reduce/burn up the chemistry of the adrenalineA little bit of exposure to what is triggering your anxiety is a powerful thing. Go into things that create anxiety for you, to gently trigger and gently expose yourself to them. The challenges and fears, and within that time and space use your tools to hold composure. Gently build a familiarity for your body to experience it. Shying away from challenges, within reason, will help and regulate your response Emotion generally only last 90 seconds so if you can pause in the first 6 seconds, the logical part of your brain will come on board rather than you just reacting. Make better choices rather than getting stuck in them. Provoke your own conscious mind to think of a solution.30.30 - Exposure therapy Nam speaks about Mick Fanning being attacked by a great white shark and then starting a shark documentary. It was a huge part of his value and purpose. Give it time, and make meaning of your challenge so that you can then use the suffering. The meaning is what helps you get through the suffering and will develop into a courageous person in your own right. Manage how kids respond to emotions. They don’t have the hardware or software to manage it. 33.00 - Limiting beliefs - what are they and how do they get us to where we want to be? Limiting beliefs are what holds us back. The first step is to realise you have a limiting belief and then decide what you’d want instead. We have them because our brain loves certainty and we think we need that to make us feel safe. We need to embrace the understanding that life is built hugely on living on the edge.What beliefs do you need to install to break through to a new level? Recognise it’s okay to upgrade our beliefs35.40 - How to change your beliefsCould be through journaling or understanding what gets you in the way of your progress and refining them. Challenge the beliefs not blame what’s around you. Talking to people you know that are similar in their commitment and discipline Stipulate how you want to be and where you want to be. Install a belief on how someone like that disciplines themselves. With discipline, you’ll break through your limited belief. 38.30 - The notion of connection and what can help us perform well

2.57 - "I feel fear exactly the same way everyone else does, if not, even more than that" 9.44 - The crazy thing about fear, it is kind of fascinating but also really frustrating.Doesn't matter what your fear is, or how it compares to anyone else's fear, we all have different fears" "We see different situations differently." 11.10 - "The only thing that really matters is if just one of your fears is in the way of something that’s important to you" i.e., Fear of rejection holding you back from a relationshipFear of sacrifice or pain holding you back 12.47 - The only way through fear, is experience, that is the only way. Do something over and over, and build up the skills and knowledge. Walk into that environment that causes you to fear" 14.30 - Voluntary TherapyThe patient has to choose to be there and choose to take on that fear 18.10 - Do it over and over again.Respond to the different urges.But It's tough. 18.40 - The starting point is to want it more than you fear it. Or hold on to what you have got more than the fear. To do that you have to continually evolve. 19.15 - WHAT WHY WHO? Ask yourself them continuously. What does success look like?Why do I want to succeedWho is going to help me get there? 21:19 - Have a clear and detailed look at what success looks like across different aspects of your life and different time scales. The more clear and detailed the different things, the better.Then you reinforce the picture of success with why you want it. 22.10 - Tie your loved ones to your success, how do they benefit from your success?How do they benefit from the risks you take and the fears you face?Helps make the switch from prey to hunter. 22.35 - The orienting reflex -  in a roundabout way, this one reflective mechanism, 80% of your brain's ability to create positive emotion.Keeps you motivated and resilient.Subconsciously throughout your day, it's looking for progression to something to something beneficial. If you are not clear on what you want, your picture isn't clear, and that part of your brain won't be receiving and won't feel that positive emotion. If not it will find it in the simple things like vices, you can keep them in check if you are getting positive emotions from something beneficial.  28.10 - Surround yourself with an amazing team. 38.00 - What other people would give to only be dealing with what you are dealing with. This is all I have got to deal with, how lucky am I? 40.10 - Science  of Gratitude"If you can cultivate a state of gratitude and feel that, it switches your nervous system from a state of stress/fear to a parasympathetic state, and in that state, systems are optimised, in particular your immune system."Feel gratitude as consistently as you can each day. 42.19 - Habit Stacking Taking a lifestyle habit and stacking on to a primary habit.Primary habits – things you do consistently day in and day out (autopilot), time there you can do something positive.For all the things you do consistently, the theory is your brain does it in auto mode, so there is space in your brain to add something new. Such a strong pathway in those habitual patterns so your brain takes the new thing and hijacks it, to help you adapt to the new habit quicker.Force yourself to write it, forces you to think about it, and if you think about it long enough it becomes a habit. 44.15 - Gratitude TextThe best technique that helped Mark was this, just simply sending a message of gratitude to someone in your life. The wave of gratitude moves through your social circles and it becomes normal to send messages like this. 48.00 - Gratitude Practice gives your nervous system a break during the day, these breaks make all the difference. 53.00 - We all have different fears, all that matters is if it's holding you back from something important in your life. If you want to take them on, experience is the only way to do it. Little step by little step, and you may experience failure but that is why you need that motivation and clarity as to what you want in life. Clear pictures of what you want and why and it will help make you resilient at the same time. 54.10 - When you hit the road bumps try and shift your mindset to a state of gratitude, it won't solve your problem but it gives you enough physical energy to do what you need to do to get through the adversity. 55.00 - Q &A 

01.50 - Introduction to the opportunity to improve well-being through work. 02.22 - Work can make you well, and moderate the bad stuff that is happening at home. If you can come to work and it makes you feel part of a team, to feel like you have a vision, and purpose and that you have support then it can be powerful and can impact you in a positive way. 03.00 - Sometimes work makes us sick, it causes us to be unwell. We shouldn't be paid to go somewhere that makes us sick. When work makes us sick, it creeps into our house, our relationships and our sleep. 05.30 - Work can make us well and work can help us with our world outside of it. 08.00 - We need to look at what is making the fish bowl dirty. Start to look at the water to see what is making us sick. If we can start to make it clean and make people well.Cleaning the water is tough and it takes time and effort, but it is worth it. 09.10 - Give people purpose, and connect them with the values to create the right framework. The other key piece that helps that framework come to life, is the concept of Psychological Safety.  10:14 - Psychological Safety exists in TEAMS. When I feel psychologically safe I feel safe to take an interpersonal risk, to be the real me and to ask questions, challenge the boss and ask for support.If you are having mental health issues you need to feel psychologically safe to say you are not doing so well and need help.From a proactive view, you feel safe to let your team know and feel like you have a purpose. 12.00 - Impression Management - Social platforms allow us to show the world we are awesome and you want me on your team. The real you that feels self-doubt and feels like an imposter, who sees that real you? If you are part of a team built on the trust you can be the real you. 16.10 - Social contracts and consciousness around negative behaviours help to make us feel safe. 17.24 -- Behaviours that make toxic workplaces and make people sick both psychologically and physically unwell:Non-inclusive behaviourDisrespectful Unethical behaviourCutthroat behaviour19. 30 - We value diversity of thought but if we don't live by the values and let people be heard, they will leave.  23.20 - You can have an impact on the mental health of those around you and the team. 25.00 - Psychological Safety underpins your other business levers such as Diversity and inclusion, Productivity (it's the difference between high and low performance), Safety (reporting behaviours and taking action) 28.40 - How do you do it? How do you create a psychologically safe place? First Step - The foundation is to make people feel like they belong and are part of the teamSecond step - Contribute - understand why you are here and your role in the team, to make you feel valuedThird Step - Making people okay with failure and having a learning mindset, then they will start to speak up 33.10 - 5 things you can do: In the last 7 days have you admitted fear or a mistake to a colleague? We are human we can make mistakesHave you asked for help from a leader or subordinate? Tells you your value to contributeHave you learnt anything new? Shows you are a learn it all, show your curious mindsetHave you had someone ask you for help? They trust youHave you spoken up about a concern? It shows it's safe to speak up and allows others to do so 36.15 - Q&A

2:35 What you can hold in your head, you can hold in your hand. Everything stems from a vision. 3:30 The clearer the vision, the easier it is to achieve it and the easier it is to inspire others.  5:00 Your vision can be destroyed or damaged along the way, 5:45 Feelings trigger images and images can trigger actions and behaviours.6:15 Emotional visualisation exercise.  9:30 The Ukrainian lawyer turned soldier. His vision: Freedom - Winning the war for family and community. Nothing else matters. Wouldn’t allow himself to discuss anything else—total focus.11:50 Slide 6 - Imagine that focus in the corporate sphere. Vision precedes victory. High performance is performing above the standard norms, over the long term, whilst maintaining positive relationships and well-being.13:00 Sometimes high performers get their priorities out of whack, leading to depression, suicide, etc. 14:15 NZ high depression rates. Losing sight of balance.15:30 The performance of the All Blacks rugby team. Why did their performance levels drop? Their cultural mix was changing so their mission and messaging was less effective. So they had to adapt the Hakka, etc to ensure that everyone’s vision was incorporated. “Tell us about your culture, your rituals, so we can attach your personal meaning.”Your dreams don’t necessarily resonate with anyone else, family etc, if you don’t attach their personal meaning to it. 16:45 The psychologist who worked as Steve Jobs’ EA, because she attached herself to his vision and knew that she could make a contribution towards him achieving it.17:50 Clarify your purpose. What is your leader’s most important job? The well-being of your tribe/team.19:15 Connect. Nobody can do it alone. People want to work with people.20:15 Don’t get caught in being busy. It means a lack of priorities.22:30 A 5-year-old’s vision of getting out of Northern Ireland and away from the conflict. 24:30 Drumsticks or detention. Establishing positive visions & purpose from positive messaging. 28:00 Who do you surround yourself with? Ensure they have a positive influence.29:00 I had different strategies along the way, but I stayed congruent with my vision. 29:30 The CEO focussed on one metric, not 12. The vision: A whole Taco. One singular focus that lifted all boats & ensured that other targets were met. 31:30 Anderson vs Scott and the South Pole challenge. Preparedness & individual input vs just follow me. Vision precedes victory. 34:30 Vision & leadership. Mandela’s vision was so clear, equality, and he was prepared to die or be incarcerated. Everything he did took him closer to bringing his vision into reality. He focused on getting a great team around him, so they were ready to help form a government. He maintained humility, dignity & forgiveness.39:15 Vision without action is just a dream. How clear are you on your vision?Ends: 39:50 Questions follow.