Mindset, Mood & Movement

In this episode, I share a personal story about dealing with a flare-up of my autoimmune condition, Ulcerative Colitis. Despite being in great physical shape from regular training, my health was suddenly taken away, leaving me in severe pain, weakness and a dark mental state. I discuss the importance of radical acceptance, self-compassion and listening to your body's needs during such challenging times. While nothing lasts forever, having processes to get through the lows is crucial.Get in touch with SalIf this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you.Key Learnings:1) Don't buy into the hype that you can be "bulletproof" - everyone can experience setbacks with their health or circumstances beyond their control.2) When your health is compromised, practice radical acceptance rather than resistance, which only causes more suffering.3) Be self-compassionate. As a man, I've struggled with feelings of weakness and shame, but self-kindness is vital.4) Truly listen to your body's signals and intuition about what it needs, whether it's rest, gentle foods, etc. 5) Appreciate that difficulties are cyclical and temporary - "nothing lasts forever" is an empowering perspective.Show Notes:0:00 - 2:00 Intro and background on being in great physical shape initially2:00 - 5:00 Health crash from ulcerative colitis flare-up and dark mental state5:00 - 7:00 Importance of acceptance over resistance, self-compassion7:00 - 9:00 Listening to the body's needs, cycles of health/challenges 9:00 - 10:00 Currently feeling better, offer to connect on autoimmune issues

This podcast episode features an insightful conversation with my guest, Kristin Stovern, focusing on women's health and the importance of understanding the holistic nature of health. Kristin emphasizes that health encompasses not just physical well-being but also mental, emotional, and social aspects. She discusses the significance of menstrual cycles as vital signs, providing a detailed explanation of the different phases and how they influence a woman's energy levels, emotional state, and overall health.Kristin highlights the need to address women's health issues, particularly in the United States, where there is a maternal health crisis and a lack of research and understanding surrounding women's health concerns. She encourages women to embrace their worth and advocate for themselves, challenging the societal norms and biases that have often dismissed or undervalued women's health experiences.Key Learnings:1. Health is holistic, encompassing mind, body, relationships, and environment.2. Menstrual cycles are vital signs that provide insights into a woman's overall health and well-being.3. Understanding the different phases of the menstrual cycle (follicular, ovulation, luteal) and their associated hormonal changes can help women navigate their energy levels, emotional states, and physical needs.4. Movement, sunlight exposure, and strength training can positively impact hormonal health and overall well-being.5. Women's health issues, particularly in the United States, have been underrepresented, and women often face dismissal or bias in healthcare settings.6. Embracing self-worth and advocating for oneself are crucial steps in improving women's health experiences.7. Acknowledging and validating women's experiences, trauma, and emotions can contribute to personal growth and better health outcomes.Show Notes:Show Notes with time stamps: (feel free to jump to a section of you preference)​​​​​​​Introduction [00:00 - 01:30]- Overview of the episode's focus on better health for womenDefining Better Health [01:30 - 03:00]  - Holistic view of health: mind, body, relationships, environment- Importance of looking at health from an integrated perspectiveWomen's Health Crisis [03:00 - 06:00]- Maternal health outcomes as a benchmark for a nation's health- Worsening maternal health crisis in the U.S. despite medical advancements- Disproportionate impact on Black and Brown communities- Need for empowering individuals to drive positive changeMeeting People Where They Are [06:00 - 09:00]- Importance of understanding individual circumstances and barriers- Asking questions to grasp the full context before advisingThe Menstrual Cycle as a Vital Sign [09:00 - 16:00]- Menstrual cycles provide insight into overall health and hormonal function- Overview of the follicular, ovulation, and luteal phases- How cycles influence energy levels, moods, nutrition needs- Importance of listening to your body's cyclical needsIntegrative Approach to Emotions & Mental Health [16:00 - 29:00]- Interconnectedness of hormones, organs, and emotional experience  - Looking at the full context: sleep, relationships, diet, medications, etc.- Using self-awareness to navigate emotions through cyclical changesThe Power of Movement [29:00 - 38:00]- Benefits of movement for hormonal balance and mental health- Importance of strength training for longevity, bone health, preventing dementia- Even 10-15 minutes per day can make a significant differenceIdentity, Self-Worth & Leaving a Legacy [38:00 - 58:00]- How...

In this episode, I discusses the topic of fear and how to overcome it or deal with it in a better way.I share a personal story of facing a gripping fear of heights while skiing in Canada, highlighting how fear can manifest as an intense physical and emotional response. Fear is a natural biological and neurological response designed to keep us safe, but it can become problematic when it holds us back from achieving our goals or living fully. I provide some strategies for managing fear, focusing on two key approaches: controlling one's focus and breath. Get in touch with SalIf this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you.Key Learnings:1. Fear is a natural biological response designed to keep us safe, but it can also become a hindrance if it prevents us from taking action or pursuing our desires.2. Instead of trying to eliminate fear, it's important to understand, respect, and learn to manage it effectively.3. Focusing on the smallest thing you can control, even something as simple as your gloves or breathing, can help regain a sense of autonomy and reduce the perceived threat.4. Practicing controlled breathing through the nose, inhaling slowly and exhaling more slowly, can help down-regulate the sympathetic nervous system's "fight-or-flight" response and bring the body back to a calmer state.5. By implementing these strategies, fear can be transformed into focus, allowing individuals to take small, manageable steps to move through and overcome fearful situations.What you will learn:1. An understanding of fear as a biological and neurological response, and its role in human survival.2. Strategies for managing and overcoming fear, including focusing on controllable elements and practicing controlled breathing.3. The importance of respecting fear and learning to work with it, rather than trying to eliminate it entirely.4. How to transform the energy of fear into focused action, taking small steps to move through fearful situations.5. The potential benefits of overcoming fear, such as increased confidence, ability to pursue goals and desires, and overall well-being.The episode provides practical techniques and a mindset shift to help listeners better understand and manage fear, enabling them to overcome obstacles and live more fully.

This episode discusses the human need for certainty and how it can become a massive block in achieving goals and living a fulfilling life. I explain how the need for certainty stems from a deep-rooted desire for safety and control, rooted in our childhood experiences and emotional coding. This need often manifests as a strong emotional reaction when things don't go as planned, and a resistance to uncertainty or lack of control. Embracing uncertainty and understanding the underlying meanings and emotions driving the need for certainty can help individuals develop a buffer and become more comfortable with uncertainty, leading to personal and professional growth.Get in touch with SalIf this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you.Key Learnings:1. The need for certainty is a natural human desire, but it can become a hindrance when it is driven by subconscious fears and emotional programming from childhood experiences.2. Understanding the deeper meanings and emotions associated with uncertainty can help individuals become more aware of their patterns and develop a buffer to embrace uncertainty.3. Trying to control external events and seeking certainty is often fueled by a desire for a specific emotional state or belief, rather than the events themselves.4. Facing and allowing fear, rather than trying to eliminate it, can help translate fear into focus and enable individuals to take actions despite uncertainty.5. Some of the most significant and positive life experiences often come from embracing uncertainty and being open to unexpected events.Show Notes:[00:00:00] Introduction to the topic of the need for certainty as a massive block.[00:01:00] Explanation of the natural human desire for certainty and its prevalence in coaching clients.[00:02:00] The realization that the only true certainty is death, and the concept of "the only certainty is uncertainty."[00:03:00] Example of a client's strong need for certainty and the emotional reactions when things don't go as planned.[00:04:00] Explanation of the brain's absorptive learning stage in childhood and the formation of emotional coding.[00:05:00] The mind-body system's predictive nature and how it associates uncertainty with feelings of threat or lack of safety.[00:06:00] The brain's hardwiring for threat detection and how modern threats are often psychological or emotional.[00:07:00] The client's case study and how her need for certainty kept her from scaling her business.[00:08:00] The importance of becoming conscious of unconscious patterns and developing a buffer for uncertainty.[00:09:00] Invitation to look inward and understand the deeper meanings and emotions driving the need for certainty.[00:10:00] Embracing uncertainty and allowing fear to translate into focus for personal and professional growth.[00:11:00] Encouragement to put the learnings into action and share results or questions.[00:12:00] Outro and contact information.

Camille's StoryCamille was born with a rare heart condition and in the 80’s – conventional medicine wanted her to endure major open heart surgery to ‘fix it’. Camille was told to not run around, not to do PE and not to exercise that her skin may turn yellow and without the necessary ‘fix’ procedure my max life span would be around the 40. Ignoring most of this advice captained the school hockey & netball teams, competed in swimming competitions, tennis matches and was even in the army cadets for 6 years. Then in 1998 – advances in research and medicine lead to her being the first child in Manchester in the UK to have the heart surgery without being cut open. The surgery was a success and Camille has never looked back. Since then Camille has ran marathons, endured cycling events, open water swimming events and even competed in a charity boxing match to name a few. Camille is a mother of two, business owner and triathlete and is currently training for Ironman Denmark.Camille's BIOPersonal wellbeing has slid down the priority list for many people in our modern society to our detriment. After Camille Pierson learned this fact the hard way, she changed her life to put wellbeing at the forefront of everything she does in her business as well as her personal life. After spending years as a marketing professional, Camille moved away from the corporate world to setup The Float Spa, a multi awarding winning health and wellness centre based in Hove. Offering floatation therapy, yoga classes, massage, an infrared sauna and other complementary therapies.With the success of The Float Spa – starting from nothing and leading to a clientele of over 30,000 people. Camille has learned through running it and immersing herself in the wellbeing world, she now prioritises helping people make the changes in their life they need to be happier, healthier and more fulfilled. Camille offers group workshops and one to one coaching to support her clients in making very small easy changes which add up to a huge impact on their health, fitness and happiness.Get in touch with Camillewww.CamillePierson.co.ukwww.TheFloatSpa.co.uk  www.FloatTrainingAcademy.co.ukGet in touch with SalIf this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you.

Show Notes: In this episode, I share a story of when I got into a serious car crash when I was living and working inn a very 'busy' way and trying to do too much. Even though I was physically ok, the crash served as a wake up call for me.I reflect on how many people (including myself) get caught up in the "striving and seeking" mindset, working long hours and giving everything to work at the expense of health, family, etc. This leads to burnout and feeling like you've "crashed" in some way. I discuss the importance of knowing your "why" - why you are working so hard and what is the deeper purpose behind your goals. Otherwise you can get stuck on the "hedonic treadmill" constantly striving for the next achievement but never feeling fulfilled. I recommend writing down your thoughts about what "success" looks like for you, then tuning into how you feel about that vision. Are your thoughts and feelings coherent and aligned? Or is there dissonance there? Getting clarity on your vision and aligning your mindset is key. I emphasize feeling the emotions you want to feel now, rather than always chasing external markers of success. If you feel peaceful and happy now, you are more likely to take inspired action towards your goals.Key Learnings:Going too fast literally and figuratively can lead to a "crash" - listen when life is telling you that you need to slow down.It's easy to get caught in the "striving and seeking" mindset, overworking and burning yourself out. Periodically ask yourself "why am I doing this?" to reconnect with your purpose. Align your thoughts about success with how you want to feel - coherence is key. Feel those emotions now rather than always chasing the next achievement. Your inspired actions will naturally flow when you have inner peace and happiness in the present moment. Live from that place as much as possible.Get in touch with SalIf this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you.

This episode I discuss the concept of moving from pain to power, particularly in the context of men's personal growth and development. Yaron shares his framework called "CROP" (Cleansing, Reconnecting, Observing, Peace/Play/Potential) as a way to help men navigate this journey. The conversation covers topics such as defining pain and power, the role of shame, embodiment, and the importance of self-awareness and presence. I share my experiences personally and professionally with working with men. My hope is if you're a man is having a difficult time, this will give you some insight some tools to work with.Key Insights/Learnings:1. Pain can be a teacher or a source of suffering, while power is associated with freedom and presence.2. Shame cannot survive being spoken – sharing and being witnessed can release the power of shame.3. Leaning into pain and discomfort, rather than avoiding them, is crucial for personal growth.4. Cultivating self-awareness through practices like body scans and observing one's thoughts and actions can lead to more freedom and power.5. The "CROP" framework provides a cyclical approach to cleansing, reconnecting with one's authentic self, observing life with greater awareness, and living with peace, play, and potential.6. Personal growth often involves letting go of old identities and beliefs, which can be challenging for those around us.7. True change is an ongoing process, not a one-time achievement – it's about embracing the journey, not just the destination.Show Notes:0:00 - Introduction1:00 - Defining pain and power7:00 - Yaron's personal journey with pain and finding healthy role models12:00 - The power of leaning into pain and discomfort17:00 - The role of shame and the importance of speaking it22:00 - Embodiment and using the body as a guide27:00 - Strategies for developing self-awareness and presence33:00 - Cultivating freedom and disconnecting from old identities38:00 - The "CROP" framework (Cleansing, Reconnecting, Observing, Peace/Play/Potential)43:00 - Preparing loved ones for personal growth and change47:00 - Final thoughts: living life vs. thinking about lifeYaron's BIOYaron Engler, an inspiring force for positive change, brings a playful and honest approach to his coaching. With over 25 years of experience as an educator, coach, husband, father, and world-class musician, he draws from a diverse background, including featured talk at TEDxJaffa. Yaron, the Founder of On Being Men, supports driven individuals through deep conversations and challenging practices, focusing on honest communication and purpose alignment for healthy relationships, clarity, confidence, and freedom.Despite challenges, including battling depression and overcoming societal expectations about his passion for drumming, Yaron's journey led him to develop the CROP Cycle, a simple framework for men's growth in relationships, purpose, and freedom.A gift for our listeners: Download BOUNDARIES IN ACTION: Men’s Guide to Inner Freedom in 5 Essential Steps and gain more freedom, connection, and fulfilment. - Get in touch with Yaron below:Website: https://onbeingmen.com/90-day training program: THE MAN YOU WANT TO BE In-person workshop for men in Sussex - April 2024 : YOUR CORE...

This episode focuses on the risk of burnout due to excessive busyness and workload, particularly for entrepreneurs, small business owners, and high-level executives. There are some alarming statistics on the prevalence of burnout and provides practical tools to help listeners identify and address potential burnout triggers. The main tools discussed are the "What" tool, the "Why" tool, and the "How" tool, which help individuals analyze their energy drains and sustainers, uncover the deeper meanings and fears driving their busyness, and incorporate physical movement to process stress.Key Insights/Learnings:1. Burnout is a significant risk for entrepreneurs, small business owners, and high-achievers due to the demands and pressures of their work.2. Signs of burnout include feeling tired, drained, helpless, cynical, detached, and overwhelmed.3. Identifying and acknowledging the signs and symptoms of burnout is the first step towards addressing the issue.4. The "What" tool involves creating a list of activities that drain or sustain your energy, providing clarity on areas to reduce or increase.5. The "Why" tool prompts self-reflection on the deeper meanings, emotions, and fears driving excessive busyness and potential burnout.6. The "How" tool emphasizes the importance of physical movement and exercise as a means to process stress and maintain a healthy work-life balance.7. Prioritizing self-care, such as exercise and movement, is essential for managing stress and preventing burnout.8. Addressing burnout requires understanding and addressing the underlying causes, not just managing symptoms.Show Notes:0:00 - Introduction and statistics on burnout prevalence1:00 - Personal anecdote about a client diagnosed with burnout3:00 - Common signs of burnout4:00 - The importance of acknowledging and addressing signs of burnout5:00 - The "What" tool: Identifying energy drains and sustainers7:00 - The "Why" tool: Uncovering deeper meanings and fears driving busyness9:00 - The importance of healthy drivers vs. toxic drivers10:00 - The "How" tool: Incorporating physical movement and exercise11:00 - The necessity of prioritizing self-care and exercise12:00 - Recap of the three tools and final thoughts13:00 - Closing remarks and contact informationGet in touch with SalIf this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you.

This episode focuses on defining and cultivating a positive life. Guest Michelle Flynn and host Sal Jefferies discuss the importance of good habits for happiness and health. They cover several key topics:Food and Nutrition: Eating real, whole foods vs. processed foods. Understanding the gut-brain connection. Starting with basic healthy habits.Movement: Incorporating enjoyable movement rather than traditional "exercise." Walking, functional movements. Long-term consistency over short-term intensity.Sleep: Getting enough sleep, quality sleep, regular rhythm. Breathing techniques to improve sleep.Connection: Combating loneliness, finding your "people." Michelle's experience starting a women's group. The power of taking small steps to connect.Relaxation: Self-care, downregulation, giving yourself permission to take time. Small consistent actions.Some more notes of key points and the areas to work on are as follows:Food and NutritionReal, whole foods are best - avoid processed foodsGut health impacts brain health and mental wellbeingStart with basic healthy habits like eating more veggiesMovementFind enjoyable activities like walking or dancing rather than traditional gym exerciseAim for long-term consistency over short bursts of high intensityFunctional movements like carrying groceries build strengthSleepPrioritize getting enough sleep, quality sleep, and a consistent rhythmUse breathing techniques to relax into deeper sleep more quicklyTry mouth taping to promote nasal breathingConnectionCombat loneliness by finding people with shared interests/valuesMichelle's experience starting a women's group by just taking small stepsLook for local groups on Facebook or EventbriteRelaxationMake time for self-care through activities like reading, yoga, massageGive yourself permission to take breaks and unwindStart small - even 2 minutes of breathwork helpsOther NotesRemember to treat your health holisticallyGrocery store layouts are designed to influence purchasesCheck out episodes with Leanne Weaver and April BakerJames Clear's work on habit formationMichelle's BIOMichelle is a Cognitive Behavioural Therapy (CBT) Practitioner, Certified International Health Coach, Integrative Nutrition Health Coach with a Gut Health Certification, Experienced Life Coach and Mental Health in Recruitment Ambassador.Michelle works with individuals and companies to help them understand their health and happiness goals (e.g. healthy diet, weight loss, reducing stress, increasing exercise, better quality of sleep, improved relationships, financial stability and exciting careers).Contact Michelle and see more her websiteGet in touch with SalIf this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you.

In this mini-episode, I explain how to build new habits to achieve big goals. The key points I expand upon are:Have a compelling reason why you want to achieve the goal. It should be emotional and really matter to you.Clarify your identity - who will you need to become to achieve this goal? Seeing yourself as that person will help drive your actions.Use structure and planning, not just willpower. Put actions to build the habit in your schedule as non-negotiable appointments.Make the habit obvious, attractive, easy and satisfying. Ask how you can design the habit this way.Show notes:A compelling reason needs energy and emotion. It should really hit you and feel important. [00:01:00]Identity is who you will be when you achieve the goal. It pulls you towards the actions needed. [00:06:00]Scheduling actions makes habits a non-negotiable part of your week. Rely on structure over willpower alone. [00:08:00]The four ways to build a habit are make it obvious, attractive, easy and satisfying. [00:09:00]Get in touch with SalIf this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you.

Welcome to a journey of endurance, resilience, and the power of the mind. On this first episode of MMM Podcast season 2, we’re venturing into the rugged mountains of Spain with leadership specialist Clayton Drotsky, who faced a grueling 500-mile bike race that tested the limits of his physical and mental abilities. Join us for the story and the lessons that we can all learn. Clayton explains the pivotal role of mental preparation in his performance. And I explain some of the psychology and science about the impact of visualisation when considering how our brain uses a kind of 'prediction' system to meet reality.Clayton takes us in to the moment of disbelief and despair when his bike chain snaps in the middle of the race and miles from any help. To deal with this catastrophe, it takes acceptance first, then focus to figure out how to get back in the race. This mindset of 'finding a way' is compelling and metaphorical too. It takes determination to deal with tough events in life and business and I love this story as I can relate to it. It's about finding a way even when things are tough which make life even more interesting and valuable. Clayton and I discuss the lessons of the bike race and business - there are many parallels which is why I love this story. A big takeaway for me was how he used embodied visualisation to get there. It’s not just about seeing the finish line; it’s about feeling every emotion, every pedal stroke, every triumph along the way. We also discuss the mindset shift from conquering vast distances to appreciating the power of smaller, yet significant milestones. It’s a great lesson in the importance of long-term vision over short term thinking —an easy trap to fall into it.This is more than a race; it’s a parable for moving forward in every aspect of our lives. Listen to the episode and I hope you get inspired too. Remember to embrace discomfort, meet the challenge, and please share your experience of overcoming difficulties.Clayton's BIOClayton is a leadership coach with a 16-year track record of guiding large groups within Contact Centres globally. With his experience, Clayton has honed his methods in leading diverse teams and has become a go-to resource for cultivating effective leadership skills.Clayton uses his experience and ability to help leaders unify groups and foster a collective spirit. He helps leaders build meaning and create a sense of belonging which sees their teams rally behind a common vision. It’s not rocket-science, Clayton teaches easy to implement methods leaders can put into practice and keep doing long after Clayton is gone. Clayton helps leaders overcome their challenges, identify their personal goals and execute their commitments to achieve their goals.Get in touch with Clayton here.Get in touch with SalIf this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you.

In this episode, we are looking at how to navigate a crisis of meaning by understanding archetypes with psychotherapist, Greg Donaldson.In a previous career, Greg was an actor and our conversation about how to understand and use archetypal patterns is really helpful. Often, when we are having a crisis of meaning we are driven by our subconscious and often I'll pass story. In this revealing episode, Greg and I unpack from both our respective fields about how you can use this knowledge if you're struggling with meaning yourself. As Greg says, the issue we face as being a human with psychological awareness and a 'cast full of characters', means we have a paradoxical nature. Oppositional characters within us and a lot of the problem of life comes through thinking that I have to choose one 'character' and stick with it (whilst suppressing the others). It's deep and engaging episode into archetypes and I hope you enjoy.Key Learnings:1. Archetypes are innate patterns or energies that can manifest through us, representing different aspects of the human experience.2. We all have various subpersonalities or parts within us, some of which we may suppress or ignore, leading to internal conflicts and a potential crisis of meaning.3. Understanding and integrating these different parts or archetypes can help alleviate depression, meaninglessness, and a sense of being stuck in life.4. Exercises like drawing a line and listing "me" and "not me" traits can reveal suppressed aspects of ourselves that need to be acknowledged and expressed.5. Striking a balance and allowing different archetypes (e.g., the King, Warrior, Lover, Magician) to express themselves in a harmonious way can lead to personal growth and a more fulfilling life.6. Archetypes like the Victim and the Prostitute represent universal human experiences of suffering and compromise that need to be honored and integrated.Show Notes:- Definition and overview of archetypes- The concept of subpersonalities and different parts within us- Exercises to identify suppressed aspects of yourself (the "me" and "not me" exercise)- Archetypes like the King, Warrior, Lover, Magician, Victim, and Prostitute- The importance of integrating different archetypes and finding balance- Using archetypes to navigate a crisis of meaning or feeling stuck in life- Recommended reading: "Warrior, Magician, Lover and King" by Rod Boothroyd and works by Caroline MyssGet in touch with SalIf this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you.Greg's BIO.Greg is a UKCP psychosynthesis psychotherapist based in Brighton. He has a passion for psychosynthesis and working archetypally, helping clients to come into more acceptance of themselves and their relationships. Greg also has an interest in integrating peak experiences and has worked as a psychedelic guide for the phase 2 trials at Imperial College for patients with treatment resistant depression. Having been an actor for 20 years before changing careers, he also has an understanding and interest in creativity and self-expression and how to navigate existential crisis. Get in touch with Greg here

"Why chasing work life balance is a bad idea and what you can do instead". Claire and I discuss this tricky topic and aim to provide ways for you to find more harmony.- Defining work-life balance is hard. It can mean making time for work and non-work activities you enjoy in a way that works for you. It's an individual thing. - We have cognitive biases like status quo bias where we continue doing things as we have done. Becoming aware of this is the first step to changing unhelpful patterns.- "Balance" suggests 50/50 which may not be realistic or even desirable for some. Think beyond hours to where your attention and energy goes. Integrate life as a whole. - Over-identifying with a work identity can harm work-life wellbeing and balance. Bring more awareness to your whole self. - Environment design is powerful. What visual cues trigger certain habits around work and personal life? Set up spaces thoughtfully. - Manage your attention actively. Multitasking often backfires for presence, focus and productivity. Practice being fully present.- Reflect on what really matters through questions. What life choices serve my values? Make decisions deliberately. - Start from within yourself - care for your physiology, emotions and mind. This builds a base for choices.- There's no quick fix, but small consistent lifestyle choices compound over months and years. - Choose one thing you'll do differently after listening to start applying this to your life. Then build from there.Contact Claire hereGet in touch with SalIf this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you.

In this episode, I speak with April Baker, CEO of the loneliness charity TogetherCo, about combatting loneliness and isolation by improving your social health. They discuss the differences between being alone, loneliness, and isolation. April shares her personal struggles with loneliness in her twenties while outwardly appearing to have an active social life. We explore how the COVID-19 pandemic impacted people's social connections and mental health, especially for those already isolated or lonely. They talk about how to strengthen social health even for busy, successful people who still feel lonely. April offers practical tips like taking stock of your current relationships, performing small acts of kindness daily, and getting involved in your community through volunteering.Key Takeaways:- Loneliness is feeling disconnected even if you're around people; isolation is being unable to leave home or interact.- You can appear to have an active social life online but still feel profound loneliness. - The pandemic severely affected social health for many, especially older adults.- Strengthen social health by taking stock of key relationships, showing kindness daily, and volunteering in your community. - Making social health a priority is just as important as diet and exercise for overall wellbeing.Quotes and insights from the episode:"Loneliness is feeling disconnected even if you're around people...you could be lonely in a room full of people and look like you’ve got loads of friends.""Loneliness is as bad for us as smoking 15 cigarettes a day. It really is a killer." "The pandemic was a destroyer for some people, some people I know, older people... Soon as that was taken away, their mobility went right down, their movement went right down, their health often collapsed.""Everybody deserves somebody. We come, we don’t come into this world fully alone...we shouldn’t go out on our own as well. And then sadly, people do.""Making social health a priority is just as important as diet and exercise for overall wellbeing."April's Quote: "Loneliness is feeling disconnected even if you're around people...you could be lonely in a room full of people and look like you’ve got loads of friends."Get in touch with April & Together Co:Together Co is Brighton and Hove’s loneliness charity. We create connections to change lives. Get support | Help fund our services | Volunteer Follow TogetherCo on Twitter | Instagram | Facebook Get in touch with SalIf this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you

I’m delighted to share insights from my latest podcast with Toby Buckle about leadership, management and movement. We open up conversation of conscious movement in the workplace. Body language and state (emotional) management has a profound effect on us and our performance. A concept I have is that we don’t live in a body, we THROUGH a body. I like to help people define how they can move well and feel strong plus alleviate stress by moving and staying connected to their body. So much stress is based on psychological threats but it’s experienced in the body.Toby is also a Tai Chi teacher and he explained to me how we can use that lens to view senior people’s activity with. Toby says that post pandemic, there’s even less movement based on working practices. Video calls are an example of we are moving less compared to when we walk and talk on a voice call. Perhaps that’s something you can consider in your own working day.There’s a brilliant exercise we go through based on 3 zones – Comfort, Stretch and Panic. These can be done as imaginary zones on the floor you can actually ’step’ into. Toby explains this this process and it’s super helpful to help understand how to get into the ‘stretch’ zone where you can grow. Coming out of our head only and connect to the embodied experience is so powerful.Tai Chi, much like Yoga, teaches how to be grounded and become present and able to take on things when we are grounded. These principles can be learned through movement practices. Our body happens before our head (most of the time) and we can harness this with self awareness to connect better with others, especially as a leader.We talk about the distinction between motivating and demotivating strategies - How this can work for you or against you. Building in buffer zones to reflect and have space between meetings and ideally include some movement, even if you’re watering the plants in the office (Toby’s real example). My suggestion is “how can you move more?” Looking at what you’re doing and not doing can be revealing and help you strategise to move more on a daily basis.What are you role modelling to your team and your family by your choices around movement? How do you describe yourself? Our identity statements are ones to watch. Toby uses a big ‘away-from’ thought to help motivate him. All these factors play into making new choices around movement and exercise and thinking in long-term timelines will be factors that create a formula for healthy habit building.Get in touch with TobyYou can find all Toby's details and info on this website.Get in touch with SalIf this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you

Do you frequently say yes when you'd rather have said no? Are you caught up in the cycle of people pleasing to avoid confrontation or for fear of upsetting someone? In our latest podcast episode, we take a deep dive into the modern phenomenon of people pleasing and its impact on life and work. In this episode, we're going straight into the people pleasing pattern, why we have it and how we can move on from itUnderstanding this pattern is crucial. It's not just about making others happy or keeping the peace; beneath the surface lies a complex web of low self-esteem, fear of confrontation and ingrained cultural or familial biases. You're my latest podcast episode, I share example of Steven, a high achiever who struggled with saying no. I helped him peel back the layers and discovered that his people-pleasing was a strategy to avoid confrontation. His pattern of people pleasing or what is often termed, fawning’, was draining him. By understanding that it was a (subconscious) strategy to avoid conflict, it kept happening. We he realised most ‘no’s don't equal confrontation, then things could change. The key is to recognise your neurological state - are you in flow, fight, flight or freeze mode? Instead of succumbing to a flight response, adopt a problem-solving mindset. Challenge the belief that saying no equals confrontation and acknowledge the layers of past biases that may be influencing your behaviour. Combine this with challenging your own beliefs and fears, you can start to have a different response.Consider shifting your attitude to a present-focused approach and let go of old patterns. Your value is immense and the narrative of low self-worth can be challenged and rewritten. Own your achievements, no matter how small, and start investing in your own self-worth bank.Remember that being true to yourself doesn't mean upsetting others. You can say no graciously and authentically, making room for your needs while maintaining healthy relationships.If these insights resonate with you, or if you have specific questions about overcoming people pleasing, please leave a comment or contact us. Let's break free from the unhelpful pattern of people pleasing and embrace a life of authenticity and empowerment.Get in touch with SalIf this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you

The Importance of Real Human Connection in the WorkplaceIntroduction:  In this episode, we explore the vital theme of real human connection and its profound impact on both individuals and teams. My guest, Lianne Weaver, shares her insights on the evolving landscape of workplace dynamics, touching on issues of disconnection, loneliness, and the changing nature of training.Key Themes:Disconnection in the Workplace:Lianne kicks off the conversation by narrating her personal story, shedding light on the pervasive issue of disconnection in the workplace.The discussion revolves around the importance of self-awareness and how individuals respond to it—whether it becomes a catalyst for personal growth or a barrier that keeps them stuck.Responsibility vs. Fault:A crucial point emerges regarding the distinction between responsibility and fault. The conversation explores the concept of post-traumatic growth and the choices people make in the face of challenges.Lianne shares her expertise in guiding individuals on what to do once they become self-aware, emphasizing the development of resilience and anti-fragility.Leadership Challenges:The conversation takes a closer look at the biggest problems in the workplace, with a particular focus on leadership.Sal & Lianne discuss what is missing in leadership and the root causes of workplace issues.Personal Experience and Effects:The discussion delves into the personal experiences of individuals in the workplace, examining the effects of loneliness and disconnection.Lianne introduces the concept of personifying problems and highlights the role of connection in shifting focus from oneself.Practical Solutions:Demonstrate Don't Broadcast:A key takeaway for leaders is the importance of leading by example. The hosts discuss the impact of modeling behavior for others to follow.Recovery Breaks:Lianne shares research findings on internal and external recovery, emphasizing the significance of mental rest along with physical rest.The discussion touches on practical strategies like recovery breaks and the importance of incorporating activities that induce a flow state.Employee/Team Member Perspective:Sal & Lianne explore the perspective of employees and team members, advocating for self-reliance and setting firm boundaries.Attention residue is discussed, highlighting the challenge of being fully present and the importance of declaring a mental "shutdown" at the end of the workday.Steps to Foster Human Connection:Daily Human Contact:Sal & Lianne stress the importance of daily human contact, even if it's a brief interaction at a local shop.Being Fully Present:Being fully present is identified as a critical factor in fostering real human connection.Effective Communication:The episode concludes with a discussion on communication styles, urging listeners to reflect on their communication habits and practice the pause for meaningful conversations.Lianne's go-to strategies, "And then what?" and focusing on the breath, are highlighted as powerful tools to take actionable steps toward improving human connection.A note on distraction.It takes an average of about 25 minutes (23 minutes...

Being stuck, indecisive and not moving forward is draining.In this mini episode, explain some of the psychology and emotional patterns that might be a play for you. Explain the difference between patience and indecision.What is a decision? I explain more in this episode and what's behind the reason we can't make a clear decision. Losing money / time / judgement from others can be a big part of this pattern. What are your fears?Analysis paralysis - overthinking is another key issue. This suggest tha'ts it's not a cognitive/thinking problem, more likely an emotionally charged problem that hasn't been addressed.And finally, the 'perfectionism' pattern might be what's holding you back. It's another sneaky pattern that may be fuelling indecision.Most of the time, the only wrong decision is usually indecision!Get in touch with SalIf this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you

How to find success that leads to fulfilment in life & business. This episode looks a LOT deeper with my guest, Marc Convey, who's life journey includes overcoming adversity from a traumatic accident at 14. Then going on to succeed in work and business and more recently, a journey of deep self reflection.In a world where we often judge by appearances, it's easy to assume that what we see on the outside reflects what's going on inside. However, Marc, a storyteller and advocate for the Baton Of Hope suicide prevention charity, challenges this notion and reveals that our external image doesn't always mirror our internal reality.Marc's powerful story, shaped by his journey from a life-altering accident at 14 and years of healing and rehabilitation, teaches us the importance of looking beyond appearances. He challenges us to redefine our understanding of success and acknowledge that trauma is a shared experience, not one we endure alone. By embracing these lessons, we can foster a more compassionate and understanding society.Marc says, "I wear my trauma on the outside. And I've made friends with the voice inside my head." He invites us to walk alongside him by the reservoir of his story and trauma, emphasising that he can choose when to dip into it and share, without becoming fully immersed in it.In this journey of understanding, I am reminded that "You never know someone's story." It's easy to make assumptions and project our beliefs onto others, but true connection requires asking genuine, compassionate questions and truly listening. There's a stark difference between listening to understand and listening to reply.From my time talking with Marc , there were 3 key points we all can use:Question Your Perception: Sometimes, what we believe we see on the outside doesn't align with the internal reality. Marc shares his experience of working with seemingly successful individuals who, behind closed doors, reveal their fears and insecurities. Success can be a facade, and it's vital to question our assumptions.The Power of Conversation: In our hyper-connected world, genuine human-to-human contact remains irreplaceable. Connecting, listening, and being authentically human can provide invaluable support to those who may be suffering in silence.Be a Deep Listener: When was the last time you felt truly heard? When someone asked you a profound question? In a world where superficial interactions are abundant, the power of deep listening can change lives.Meet Marc Convey, the incredible inspirational speaker and burns survivor from Brighton. Despite life-altering injuries from a devastating fire, Marc's resilience and determination have turned him into a beacon of hope worldwide. He shares his story and insights as a powerful speaker, promoting mental health, wellness, and chasing dreams despite obstacles. Marc is also an accomplished entrepreneur and creative professional, bringing his unique talents to various industries. Discover how his passion and expertise can help you achieve your goals.You can reach Marc on LinkedIn hereGet in touch with SalIf this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you

Worrying about the opinion of others can be a massive problem. It can take a lot of energy and can be draining.We are social species and it does matter how we are in our trusted group BUT the incessant worrying can be a maladaptive response that can end putting more distance between us and others if not understood and dealt with properly.Marcus Aurelius, the Roman emperor and philosopher said, "we all love ourselves more than other people, but care more about their opinion than our own"I talk about how shame can be an underlying feeling that may be connected to this. Can we move from Pariah to an Outlier? How do we tap into that authentic voice within to guide us?4 Main Insights.How often do you think spending about other people? We spend most of out time thinking about ourselves.Instinctual responses are often out of alignment with how we are living today. Expressing yourself to others is liberating. Avoid being part of the problem- Avoid judging; self, others. Change your perception of judgement being everywhere.What is your body response? If you connect with the sensations that arise, you notice... allow to be without trying to change it. Simply notice and it will shift.Get in touch with SalIf this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you.