Mindset, Mood & Movement: Systems Thinking for Founder

Dawn Stalkers: How Cold Water Swimming Became a Movement

Sal Jefferies — Thu, 21 Nov 2024 05:00:00 +0000

The journey into cold water swimming is a metaphor for deeper life changes and confronting personal challenges.

The episode explores the psychological and physiological impacts of cold water on the body, likening it to a reset button that enhances mental clarity and emotional resilience. You'll get insight into the mindset required to embrace the cold, with my conversation with Grant Zehetmayr about his journey into the water.

We cover how acceptance resonates with broader themes of personal growth and mindfulness, which can help us navigate our daily lives amidst external pressures. The community Grant has built, Dawn Stalkers, is a wonderful example of where this can lead to. Their commitment to daily swims regardless of weather conditions, serves as a reminder of the strength found in community and shared experiences.

Key Points and Topics:

Cold water swimming can serve as a powerful tool for mindfulness and presence.
The community aspect of cold water swimming enhances motivation and accountability for participants.
Experiencing discomfort, such as cold water immersion, can foster mental resilience and growth.
Finding a group to swim with can significantly improve your cold water experience.
The journey from alcohol dependency to cold water swimming highlights the importance of healthy outlets.
Embracing acceptance during cold water exposure can transform your relationship with discomfort.

Links referenced in this episode:

Letting Go of Control: The Key to Reducing Worry

Sal Jefferies — Thu, 07 Nov 2024 05:00:00 +0000

Worry is a natural phenomenon that many experience, but excessive worrying can be draining and distracting. In this episode, I discuss the importance of understanding worry as a signal of what we care about as well as the need to differentiate between what we can control and what we cannot.

By letting go of the need to control everything - particularly events outside of our personal responses - we can reduce the heaviness of worrying and focus on actionable steps. I also invite you to understand that worry and care are in a spectrum. When we shift perspective from worry to care, this can empower us to take positive action. Do let me know if you apply any of these insights into strategies.

Key points:

Worry is a normal human condition that can be draining and distracting if excessive.
It's essential to distinguish between what we can control and what we cannot.
Recognising that worry often stems from a desire to care about important aspects of life.
Shifting focus from worry to care can help us take positive actions that matter.
Understanding that worrying is a process can help alleviate the pressure of labelling ourselves as 'worriers'.
Using worry as a signal to identify what we genuinely care about can lead to meaningful actions.

Finding Your Flow: Aligning Values with Time Management

Sal Jefferies — Thu, 31 Oct 2024 05:00:00 +0000

Time is our most valuable commodity, and how we manage it can significantly impact our lives and businesses. Abigail Barnes shares her insights on the 888 formula, which emphasizes the importance of balancing sleep, work, and personal time to create a fulfilling life. She discusses the necessity of understanding our individual circumstances and setting long-term goals while remaining adaptable to change.

The conversation also delves into the deeper narratives we tell ourselves about productivity and time management, highlighting the importance of self-awareness and personal choice. Abigail emphasises that true productivity stems from aligning our actions with our values and recognising the stories that shape our perceptions of time.

Key Points:

Time is our most valuable commodity, and how we manage it shapes our lives.
The 888 formula suggests we allocate eight hours each to sleep, work, and life.
Understanding our values and goals helps us make better choices with our time.
Sleep is essential for productivity; neglecting it leads to long-term health issues.
Self-awareness and reflection are crucial for identifying time-wasting behaviours and patterns.
Human design can help us recognise our unique strengths and how to manage our time effectively.

Chapters:

00:00 - Intro: The Value of Time
00:02 - Understanding Time Management
00:13 - The 888 Formula Explained
00:59 - Setting Goals for the Future
00:23 - The Impact of Sleep on Productivity
04:03 - Identifying Personal Time Wasters
42:54 - The Inner Child and Time Management
44:46 - Overcoming Limiting Beliefs
48:15 - Conclusion: Making the Most of Your Time

Abigail's BIO & Information

Abigail Barnes is the founder and CEO of Success by Design Training, an award-winning entrepreneur, author, speaker, and corporate trainer on time management and productive wellbeing. She is a qualified coach, creator of the renowned 888 Formula and host of The Time Management Podcast.

Success by Design Training is on a mission to teach 1 million people how to Become more Productive using The 888 Formula by 2025.

Abigail holds a BA Hons Degree in Business & Marketing Management, a Professional Postgraduate Diploma in Marketing, DipM ACIM, a certificate in Neuroscience Professional Development, and is a qualified coach.

LINKS

Linkedin: https://www.linkedin.com/in/abigailrbarnes

The Time Management Podcast: https://bit.ly/LISTENEPISODE

Website: www.successbydesigntraining.com

Instagram: https://www.instagram.com/successbydesigntraining

Free Chapter: Time Management for Entrepreneurs & Professionals: https://bit.ly/YOURFREECHAPTER

The Difference Between First Order and Second Order Change

Sal Jefferies — Thu, 24 Oct 2024 05:00:00 +0000

This episode delves into the crucial distinction between first order and second order change, especially for founders and business owners facing challenges. First order change involves making small adjustments to systems without altering the overall framework, while second order change requires a revolutionary shift in worldview that can fundamentally transform an organization. The discussion emphasizes the importance of recognizing when a problem is merely a symptom that can be fixed with a tweak versus when it calls for a deeper, systemic re-evaluation. As listeners reflect on their own challenges, they are invited to consider whether they need to refine their approach or fundamentally rethink their perspective. This exploration not only encourages growth but also highlights the potential for significant transformation in both personal and professional realms.

Key Themes:

First order change involves tweaking the existing system for better efficiency without altering its core.
Second order change requires a complete shift in perspective, fundamentally altering how we approach problems.
Founders often face blocks that necessitate a reevaluation of their worldview to find effective solutions.
Short-term fixes might seem appealing, but they often overlook the potential for deeper systemic change.
Understanding the difference between first and second order changes can transform the way challenges are addressed.
Embracing second order change allows individuals and organizations to unlock greater potential and growth opportunities.

Chapters:

00:01 - Introduction to Mindset, Mood and Movement
00:09 - Understanding First Order Change
01:24 - Exploring Second Order Change
02:52 - Identifying Your Challenges
04:05 - Conclusion and Call to Action

Find your North Star with Will Polston

Sal Jefferies — Thu, 10 Oct 2024 05:00:00 +0000

A rich exploration of the concept of North Star thinking unfolds as Will Polston joins me, Sal Jefferies to discuss the importance of aligning one’s business and personal life with a mission that transcends traditional goal-setting.

We dissect the all-too-common 'when-then syndrome,' where individuals conflate future achievements with happiness, often leading to burnout and dissatisfaction. Will shares his transformative journey, revealing how a pivotal moment of introspection led him to redefine his life’s mission, focusing on empowering others rather than merely accumulating wealth.

The conversation emphasises the need for founders to cultivate a mindset that prioritises growth and contribution, rather than being fixated on specific milestones. Furthermore, they address the power of perspective in shaping one’s reality, underscoring that our interpretations of experiences can significantly influence our emotional states. I trust Will and I provide a compelling roadmap for achieving deeper fulfilment in both personal and professional realms.

Key learnings:

Understanding the difference between reality and actuality allows for a more fulfilling life experience.
Identifying your North Star helps provide direction and fulfillment in both personal and business endeavors.
Goal-setting is often driven by the desire to change how we feel emotionally.
Resourcefulness can often outweigh the perceived lack of resources in achieving success.
Perspective shifts can dramatically influence our reality and overall happiness in life.
Engaging with mentors can provide valuable insights and guidance, enhancing personal growth.

Chapters:

00:00 - Introduction to North Star Thinking
00:03 - Understanding Reality vs. Actuality
00:11 - The Emotional Drive Behind Goals
00:23 - The Concept of the North Star
00:25 - The Importance of Having a Mission
00:49 - The Essence of North Star Thinking
00:18 - The Gravitational Force of a North Star
03:37 - Will's Personal Journey to North Star Thinking
04:26 - The Lightning Moment of Realization
01:35 - The Distinction Between Happiness and Expectations
01:29 - The Power of Perspective in Changing Reality
31:01 - Resourcefulness Over Lack of Resources
42:53 - The Role of Mentorship in Personal Growth
48:26 - Aligning Goals with Personal Values

Links referenced in this episode:

Learn more about Sal Jefferies
Learn more about Will Polston
North Star Thinking: Learn more here or find The Book at Amazon

The Power of Micro Moments | Making Intentional Decisions

Sal Jefferies — Thu, 03 Oct 2024 05:00:00 +0000

This podcast episode delves into the concept of being intentional in our daily decisions and actions, emphasising the importance of micro moments of intention. I explain how our nervous system often defaults to reactive behaviour, which can hinder our ability to achieve our larger goals.

By introducing the "one breath rule"—a simple practice of taking a breath before making decisions—listeners can cultivate a more thoughtful and intentional approach. I invite you to reflect on your own intentions and consider how small, intentional choices can lead to greater alignment with their personal and professional goals.

Key Points:

Being intentional in micro moments can significantly improve decision-making and outcomes.
The one breath rule helps shift from reactive to responsive decision-making processes.
Slowing down to find intention is crucial for aligning actions with long-term goals.
Practicing intentionality in small decisions reinforces larger goals and impactful outcomes.
Micro moments of awareness can transform how we engage with our daily choices.
Repetition of intentional practices embeds them into our way of being over time.
Head to my site for more info or to get in touch - saljefferies.com

How to Find Your Purpose | Crafting Your Unique Message as a Founder

Sal Jefferies — Thu, 26 Sep 2024 05:00:00 +0000

Are you a founder or entrepreneur struggling to find your purpose? In this episode, I discuss messaging and purpose expert Brad Bucceri to uncover the secrets behind living and working with purpose. Brad shares powerful insights on how to align your life and business with a deeper sense of meaning. Discover how to identify your "golden thread," overcome emotional roadblocks, and create a purpose-driven business that resonates with your audience.

Key topics include:

How your purpose is hidden in your biggest problem
Defining purpose in a business context
The balance between logic and emotion in decision-making
How purpose drives success in business and personal growth
How to use your story and unique journey to connect with customers
Why small impacts can lead to big transformations

If you're a founder, business owner, or entrepreneur seeking to deepen your understanding of purpose and make a meaningful impact, this episode is for you!

Chapters:

[00:01] Brad Raw’s Journey to Finding Purpose
[00:03] How Your Purpose is Hidden in Your Problem
[00:04] What Does Purpose Really Mean?
[00:06] Purpose vs. Impact in Business
[00:09] The Golden Thread: Discovering Your Recurring Themes
[00:13] Shifting from Perception to Perspective
[00:20] Using Purpose to Drive Business Success
[00:27] How to Find Purpose: A 6-Step Process
[00:35] Emotional Alignment: Connecting with Your Audience
[00:43] The Risks of Ignoring Purpose: Burnout and Depression
[00:48] The Power of Asking the Right Questions
[00:52] Final Thoughts on Finding Purpose and Business Success

Get in touch with Sal

If this episode has caught your attention and you wish to learn more, then please contact me.

Get in touch with Brad

If this episode has caught your attention and you wish to learn more, then please contact Brad.

Link to the episode I mentioned about Anthropology with Jenny Powers -, "On The Origin Of Being'

How Do We Define Success? with Sam Thomas

Sal Jefferies — Thu, 12 Sep 2024 12:15:00 +0000

In this episode, I am joined by Sam Thomas to explore the evolving concept of success. Sam, an entrepreneur and podcast host, shares personal stories about how his view of success shifted from a purely financial goal to one centred around relationships, fulfilment, and well-being. We discuss how societal pressures, especially on men, shape our success definitions and how these pressures can lead to feelings of failure and self-worth issues.

We share our experience on the importance of aligning success with values like love, relationships, and personal integrity, rather than just financial milestones. Sam also reflects on a pivotal moment when he faced deep emotional struggles, which eventually transformed his perspective on success, teaching him to appreciate the love and relationships surrounding him.

Key Learnings:

Redefining Success: Success is not just about financial achievements but also about relationships, fulfillment, and personal growth.
Societal Pressures: There is a strong societal focus on financial success, especially for men, which can lead to feelings of inadequacy and failure.
The Journey Matters: The process and experiences along the way are more important than reaching specific financial or status milestones.
Emotional Health: Success should not come at the cost of personal relationships or emotional well-being.
Living in the Present: Finding joy and fulfilment in everyday moments and aligning actions with personal values lead to a deeper sense of success.

Timestamps:

[00:00] Introduction – How do we define success? Meet Sam Thomas and his journey.
[00:02] Early Views of Success – Sam’s early ambitions for wealth, cars, and status.
[00:04] The Pressures of Success – How society pushes financial success and the toll it takes.
[00:06] External Validation Trap – The dangers of seeking approval from others and how to find inner fulfillment.
[00:09] Sam’s Turning Point – A personal story of emotional struggle and a shift in perspective.
[00:18] Success and Relationships – How love and relationships redefined Sam’s idea of success.
[00:23] Breaking Free from Comparison – How comparing yourself to others leads to feelings of failure.
[00:33] The Power of Present-Moment Awareness – Learn how to find happiness now, not in the future.
[00:42] Stories of True Success – Real examples of people finding fulfilment beyond financial success.
[00:52] Final Thoughts – Aligning your life with your values for long-lasting fulfilment.

Get in touch with Sam

If this episode has caught your attention and you wish to learn more about Sam at County Business Clubs, please contact him here.

Get in touch with Sal

If this episode has caught your attention and you wish to learn more, then please contact me.

How to Clear Up Ambiguity in a Business Arrangement

Sal Jefferies — Thu, 05 Sep 2024 05:00:00 +0000

To have good business arrangements, we need to know as much as possible. Often, there can be gaps in our knowledge. So, I recommend this model to help uncover what we know and what we need to find out.

The 3 areas / questions we use to clear up ambiguity and get the full picture are as follows:

'The Known knowns' - What do I know that I know?

'The known unknowns' - What do I know that I don't know?

'The unknown unknowns' - what don't I know that I don't know?!

Each of these questions will uncover facts, opportunities, threats and areas for more attention. Finding out what you don't yet know is a smart strategy for all new business arrangements. I strongly recommend doing work in this space before committing to agreements. On a positive note, this really does open up the conversation with business partners and hopes build trust and openness.

The last one, the 'unknown unknowns' is interesting. It opens up space for creative thinking and possibility. It also creates a margin for if/when unknown, and often unexpected things happen, you can be resilient and adaptable.

Get in touch with Sal

If 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 return to health & fulfilment by understanding human evolution

Sal Jefferies — Thu, 29 Aug 2024 05:00:00 +0000

In this episode, I speak with Jenny Powers, co-author of On the Origin of Being, about how understanding our evolutionary biology can guide us back to health and fulfilment.

We explore the concept of evolutionary mismatch - how modern lifestyles conflict with our ancestral biology - affecting sleep, work, and overall well-being. Jenny shares insights on reconnecting with nature, aligning with our natural rhythms, and prioritising community to counteract the negative effects of modern life. By making small, practical changes, we can improve health, reduce stress, and find lasting fulfilment.

Key Learnings:

Evolutionary Mismatch: Our bodies haven't evolved to handle the modern environment, causing chronic stress, sleep issues, and diseases.

Importance of Sleep: Blue light exposure and irregular sleep patterns disrupt our circadian rhythms, affecting our mental and physical health.

Role of Nature: Regular exposure to natural light and outdoor environments can reset our natural rhythms, improving overall well-being.

Work Culture: Modern work culture's focus on long hours and productivity is unhealthy. A balanced approach, emphasizing rest and community, is more sustainable.

Human Connection: We thrive in communities, and prioritizing relationships and social support is crucial for mental and physical health.

Flourishing Over Success: True fulfillment comes from balance, connection, and living in harmony with our environment, rather than the pursuit of material success.

Show notes with timestamps.

[00:00:00] Introduction to evolutionary health and wellness – Overview of the episode with Jenny Powers, co-author of On the Origin of Being.

[00:01:20] Jenny Powers: From immunologist to author – Jenny shares her journey from science to writing about human evolution and health.

[00:03:40] What is evolutionary mismatch? – How modern lifestyles disrupt our biology, causing health and wellness issues.

[00:06:50] The science of sleep and circadian rhythms – Understanding how sleep patterns evolved and why blue light impacts us.

[00:13:50] Sal Jefferies’ tips for better sleep – Personal insights on aligning sleep with natural light for improved performance.

[00:16:10] Reconnecting with nature for mental health – How outdoor exposure can reset your circadian rhythm and improve well-being.

[00:22:50] The impact of modern work culture on health – Why long work hours and productivity culture are harmful to our health.

[00:26:30] Achieving work-life balance through community – The importance of community and connection for mental and physical health.

[00:34:40] Consumerism vs. health and happiness – How materialism distracts us from achieving true health and fulfillment.

[00:45:00] Rebuilding health through nature and connection – Why reconnecting with nature and people can improve overall health.

[00:50:30] Eudaimonia: Flourishing vs. happiness – How pursuing long-term fulfillment leads to a more satisfying life.

[00:56:10] Simple steps for a healthier, fulfilled life – Jenny’s actionable advice for improving health and well-being through small changes.

To learn more about Jenny go to her Instagram and her book's site, On the Origin of Being, for more.

How to overcome limiting beliefs around money

Sal Jefferies — Thu, 22 Aug 2024 05:00:00 +0000

I dive into the topic of "How to Overcome Limiting Beliefs Around Money." Over the years, I've seen how deeply ingrained beliefs about money can hold people back from achieving financial success, and I’ve personally experienced it too. In this episode, I share how you can start to unravel these limiting beliefs and view money for what it truly is – a neutral, transactional energy. I'll help you separate the negative stories from your past and replace them with a mindset that encourages abundance and flow. Whether you're an entrepreneur or just seeking more financial empowerment, this episode will give you practical insights to transform your relationship with money.

Chapters & Timestamps:

[00:00:20] Why You Have Limiting Beliefs About Money

Discover why many of us develop negative associations with money and how these beliefs affect our lives.

[00:00:50] Money is Like Flowing Water – Understanding Financial Flow

I explain how money is like water, naturally flowing and neutral, until it is "colored" by personal beliefs.

[00:01:40] How to Separate Money From Emotional Beliefs

Unpack how personal stories and negative narratives cloud our view of money and stop us from achieving success.

[00:02:30] How Your Upbringing Shapes Your Money Mindset

Explore the role of family and societal messages in shaping limiting beliefs about money and how to overcome them.

[00:03:00] Exercise: Identifying Your Money Story

Use this exercise to reveal your subconscious beliefs about money and start rewriting your money story.

[00:03:50] The True Transactional Nature of Money

Understand that money is simply a transactional energy, often earned by the value and impact you bring to the world.

[00:05:20] Overcoming Emotional Blocks and Fear Around Money

Learn how to disentangle emotional charges like fear, guilt, or shame from your financial beliefs to achieve clarity and abundance.

[00:06:00] Final Thoughts and Encouragement

Start applying these mindset shifts today to overcome limiting beliefs and unlock your financial potential.

Get in touch with Sal

How to Listen and Be Heard Using Empathy

Sal Jefferies — Thu, 15 Aug 2024 05:00:00 +0000

In this episode I'm in conversation with Alessandro Calzolari, a specialist in marketing psychology, about the importance of empathy in communication. We discuss its role in effective communication, and strategies for implementing empathetic approaches in both personal and professional contexts. We also unpack the D.I.S.C communication model with the impact of emotional states on communication styles, and the importance of authenticity in building trust and connection.

🔑 Key topics:

Defining empathy in communication
DISC communication model explained
Emotional intelligence in marketing
Authentic communication strategies
Building trust through empathy

Show notes with Timestamps:

00:00 Introduction to empathy in communication

01:10 Expert definition of empathy

02:40 Marketing psychology and empathy connection

05:00 The role of emotions in effective communication

06:20 Practical example of empathetic communication

10:30 The power of asking questions and active listening

14:20 Understanding the DISC communication model

19:20 Sharing experiences vs. giving unsolicited advice

25:40 How to identify and use DISC styles in conversations

31:00 Impact of emotional states on communication

34:40 Daily practices for empathetic communication

38:20 The importance of open-mindedness in communication

41:40 Conclusion

Alessandro Calzolari, based in Brighton and Hove, is an experienced Consumer Psychology & Marketing Consultant. He runs his own company, Alessandro Calzolari. Alessandro uses emotional intelligence (EQ) to improve marketing communication and build customer loyalty. He helps businesses in competitive markets that often struggle with price comparisons.

Alessandro Calzolari's BIO

By combining psychology with cost-effective marketing strategies, Alessandro helps businesses and professionals grow and communicate better with their clients. This approach reduces frustration and anxiety, ensuring businesses are valued for their true worth. Alessandro focuses on understanding the needs and challenges of the target audience to ensure they are seen, heard, and understood.

Get in touch with Alessandro Calzolari here (The Consumer Psychology and Marketing Consultant)

Get in touch with Sal here

What is mindset and why does it matter?

Sal Jefferies — Thu, 08 Aug 2024 05:00:00 +0000

Mindset is the inner architecture of your experience. Your thoughts, values, beliefs, worldview, backstory, identity and emotional experience. There are multiple types of mindset we can use and it's important to understand how to do this.

To identify and overcome mental blocks, we need to do the 'inner' work. Great news is that our mind is adaptive and we can learn and grow at any point. This, in turn, changes how you see the world, the actions you take and the impact in life and business. The inner work can change everything.

Get in touch with Sal

How can business and social impact work together?

Sal Jefferies — Thu, 01 Aug 2024 12:45:00 +0000

In this episode of the podcast, Sal Jefferies and Gav Willis delve into the synergy between business and social impact. Gav, the founder of Search Seven, shares his journey of balancing profit with purpose, especially during the COVID-19 pandemic.

They discuss the "triple bottom line" approach, which integrates profit, people, and purpose to achieve sustainable success. Key topics include leadership strategies, maintaining a positive company culture, and the importance of community engagement.

This episode is a must for entrepreneurs and business leaders aiming to make a positive impact while driving financial success.

Key Learnings

Triple Bottom Line: Successful businesses should balance profit, people, and purpose.
Purpose-Driven Resilience: A clear purpose can help businesses navigate difficult times.
Employee Engagement: Engaging employees through shared values and purpose enhances motivation and performance.
Proactive Mindset: Adopting a "play to win" mentality fosters growth and innovation.
Leadership and Growth: Effective leadership involves nurturing a growth mindset and promoting a positive company culture.
Community Involvement: Actively participating in community and charitable activities strengthens business impact and team morale.

Chapters

00:00 - Introduction
Introduction to integrating business with social impact.
05:50 - Triple Bottom Line Concept
Exploring the balance of profit, people, and purpose.
06:50 - Purpose-Driven Business
How having a purpose helped during the pandemic.
08:00 - Play to Win vs. Play Not to Lose
Importance of a proactive, growth-oriented mindset.
14:00 - Community Engagement
The role of community involvement and charitable work.
26:50 - Employee Involvement and Leadership
Engaging employees and fostering a collaborative culture.
28:00 - Human-Centric Leadership
Understanding and supporting the human aspects of team members.
46:50 - Personal Well-being and Productivity
Managing stress, fitness, and maintaining work-life balance.
54:10 - Impact Reporting and Inspiration
The value of impact reports and inspiring social impact integration.
55:10 - Final Thoughts and Advice
Practical tips and encouragement for incorporating social impact into business.

You can reach Sal for a conversation here.

You can reach Gav at Search Seven to learn more.

They are purpose-driven, award-winning agency specializing in Data-Driven SEO & Paid Media. What sets us apart is our commitment to giving back, as we pledge 7% of our profits to charity.

How to create effective outcomes

Sal Jefferies — Thu, 25 Jul 2024 05:00:00 +0000

In this episode, I explain how to create effective outcomes including a strategy to achieve your desired result. The steps include having a clear vision, developing a proper strategy, and aligning one's values and current state with the desired outcome.

I explain in more depth concepts such as vision thinking, the Reticular Activating System (RAS), and the importance of breaking down big goals into micro-steps. There's a common mistake of thinking your happiness can be found in the future but if you focus on the present moment and create a pathway, you are already connected to success.

Timestamps:

00:00:10 - Introduction to effective outcomes

00:00:40 - Vision thinking and the RAS

00:01:50 - Visualizing your desired outcome

00:03:00 - Breaking down goals into micro-steps

00:04:20 - Avoiding the happiness trap

00:04:50 - Values-led approach to goal setting

00:06:20 - Aligning current state with future vision

PS. Whenever you're ready – here are 3 ways you can make a ‘next-level’ shift in your mindset.

🔗 Follow my insights & Mindset content on LinkedIn & Instagram.

🔗 Want to know how successful you are (and could be)? Take the test.

🔗 Ready to connect? Join me for an insightful conversation.

Taking responsibility can change your life.

Sal Jefferies — Wed, 17 Jul 2024 17:45:00 +0000

From Boxing Ring to Personal Growth: In this straight-talking episode, former boxer Ryan French shares his incredible story of overcoming adversity and embracing personal responsibility. Learn valuable lessons on self-awareness, mental toughness, and breaking negative cycles.

Key Subjects and Learnings:

1. Personal responsibility is crucial for personal growth and overcoming adversity.

2. Toxic masculinity and the need to prove oneself can lead to unhealthy behaviors and decision-making.

3. Self-awareness and facing one's fears are essential for personal development.

4. Consistency in health, fitness, and personal relationships is key to maintaining balance in life.

5. Breaking negative cycles from one's upbringing is possible with commitment and self-reflection.

6. Finding joy and hobbies outside of work is important for overall well-being.

7. Being a reliable and present parent can have a significant positive impact on children.

Timestamps:

00:00:00 Introduction: The power of taking responsibility

00:01:40 Ryan's challenging upbringing and early boxing career

00:05:10 The turning point: Learning personal accountability

00:08:00 Boxing as a coping mechanism and identity struggle

00:13:30 Military service and the road to professional boxing

00:24:20 The dark side of boxing: Self-esteem and unhealthy behaviors

00:29:50 Going pro: Expectations vs. reality in the boxing world

00:35:00 The final fight: Triumph and consequences

00:43:20 Post-boxing struggles and health issues

00:50:00 Toxic masculinity and the pressure to prove oneself

00:53:40 Reinvention: Ryan's new life as a health and fitness coach

00:54:30 Finding balance: The importance of hobbies and consistency

00:56:30 Personal growth in relationships and fatherhood

00:58:40 Final thoughts: Embracing joy and overcoming challenges

Do you own your choices? Uncovering the influences of decision making

Sal Jefferies — Wed, 10 Jul 2024 16:45:00 +0000

I explore the concept of genuine choice-making. I challenge listeners to question whether their decisions are truly their own or influenced by external factors. I share insights from my coaching experiences and introduce the idea of "lean mind" thinking, emphasising intentionality and clarity in decision-making.

This episode is essential for anyone looking to improve their decision-making process, increase self-awareness, and achieve greater fulfilment in both personal and professional life.

Please 'FOLLOW' on Apple or Spotify or Subscribe on YouTube - it would mean a lot to me if you did. Thanks!

Key Learnings:

Question whether your choices are truly your own or influenced by past experiences and external factors.

Practice intentional decision-making with clarity to make cleaner, more authentic choices.

Recognize where you're holding onto ideas, beliefs, or identities that may be limiting your growth.

Regularly reflect on your choices and their origins to increase self-awareness.

Aligning your purpose and performance through authentic choice-making can lead to greater fulfillment.

Show Notes with Timestamps:

[00:00:00] - Introduction to the episode's theme: Whose choice is it?

[00:00:40] - Sal shares an anecdote about a coaching session on vision thinking

[00:01:30] - The apple analogy: How external stimuli influence our choices

[00:02:10] - Example of a client shifting their identity and overcoming limitations

[00:03:20] - Introduction to the concept of "lean mind" thinking

[00:04:00] - Discussion on intentionality and clarity in decision-making

[00:04:30] - The principle of not holding on and knowing where you're holding on

[00:05:00] - Challenging listeners to reflect on their recent choices

[00:05:40] - Invitation to practice conscious, intentional choice-making

[00:06:30] - The connection between authentic choices, purpose, and fulfillment

[00:07:00] - Conclusion and call to action for listeners

Please check out episode 46 with Ben Johnson. Peripheral thinking. for more about 'lean mind'

Contact me here 🔗 to learn more

How peripheral thinking can shape culture and business with Ben Johnson

Sal Jefferies — Wed, 03 Jul 2024 10:45:00 +0000

In this thought-provoking episode, I'm in conversation with entrepreneur and coach Ben Johnson to explore game-changing concepts for business leaders and innovators. Discover the power of peripheral thinking and how it can revolutionize your approach to problem-solving and innovation. Learn about the 'lean mind' technique and why "unlearning" might be the key to your next breakthrough.

Ben shares insights on navigating rapid change while staying true to your core values, and reveals strategies for letting go of limiting beliefs and identities. Whether you're a startup founder, seasoned executive, or aspiring leader, this episode offers practical wisdom to help you thrive in today's fast-paced business landscape.

Key Learnings:

1. Peripheral thinking involves exploring ideas on the margins that may shape mainstream thinking tomorrow.

2. The concept of "lean mind" focuses on simplifying mental processes and letting go of unnecessary baggage.

3. Unlearning is crucial for personal and professional growth, especially when facing rapid changes.

4. Identifying too strongly with professional titles or roles can hinder personal development.

5. Focusing on things that change slowly can provide stability and strategic advantage in fast-changing environments.

6. Clarity of intention and orientation is fundamental for navigating life and business effectively.

7. Awareness of where we're "holding on" can help us let go of unhelpful patterns and beliefs.

8. Reconnecting with our core capabilities and values can lead to more resilient personal and professional lives.

Show Notes with Timestamps:

00:00:00 - Introduction of guest Ben Johnson

00:01:00 - Discussion on the difference between thought and thinking

00:02:00 - Origin of the term "peripheral thinking"

00:05:00 - How peripheral ideas can shape mainstream culture

00:08:30 - The challenge of keeping up with rapid cultural and technological changes

00:13:30 - Introduction to the concept of "lean mind"

00:18:40 - The importance of unlearning for personal growth

00:26:30 - Explanation of the "lean mind" concept

00:31:30 - The role of intention and orientation in personal and professional life

00:36:10 - Discussion on over-identification with professional titles and success

00:42:40 - Example of working with a client on finding freedom and space

00:47:00 - Ben's personal experience of leaving his company and identity challenges

00:51:00 - The importance of reconnecting with core self and capabilities

00:54:00 - Closing thoughts and wrap-up

Get in touch with Sal

If this episode has caught your attention and you wish to learn more, then please contact me.

Get in touch with Ben

If this episode has caught your attention and you wish to learn more, then please see Peripheral Thinking and Ben's podcast

If this episode has caught your attention and you wish to learn more, then please contact me.

How to get mental clarity

Sal Jefferies — Thu, 27 Jun 2024 11:00:00 +0000

Mental clarity and focus can be the difference between success and peace of mind and problems and chaos. In this episode, I share 3 specific tools you can use to help gain clarity.

1. Breathwork - understanding the correlation between breathing patterns and brain waves. A breathing pattern of nasal > diaphragm with a count of 4:4 can work well.

2. Managing your state – your mental and emotional state is affected by breath work and through conscious choice. Be intentional vs reactive.

3. Creating space – physical space between activities. Allowing space between meetings, sessions and tasks creates space for the brain to refresh.

I explain the difference between working memory and long-term memory and why it matters. Working memory is a much smaller processing capacity and if we are overloaded with information, mental clarity fades away. Research has shown that most people can only hold 4 chunks of data in the working memory at any one time. So, managing your cognitive load is vital.

How to deal with pain in your body with Jamie Webb

Sal Jefferies — Thu, 20 Jun 2024 05:00:00 +0000

In this episode, I'm joined by Jamie Webb, a sports therapist, to discuss how to deal with physical pain and the connection between our physical and psychological states.

Jamie emphasises the importance of understanding that pain is a signal, not necessarily an indicator of tissue damage, and that our thoughts, emotions, and life experiences can manifest physically in our bodies.

We explore the polyvagal theory, which explains the different states of our nervous system (fight, flight, freeze, and flow) and how our bodies and emotions are interconnected. Jamie shares his approach of working with clients holistically, considering their physical, emotional, and psychological aspects, and the need to sometimes address the underlying psychological factors to alleviate physical pain.

I trust our conversation add further understanding of the mind-body connection and the significance of being adaptable and able to transition between different nervous system states for overall well-being.

Key Learnings:

1. Pain is a signal, not necessarily an indicator of tissue damage.

2. Our thoughts, emotions, and life experiences can manifest physically in our bodies.

3. The polyvagal theory explains the different states of our nervous system (fight, flight, freeze, and flow) and how our bodies and emotions are interconnected.

4. Addressing underlying psychological factors can help alleviate physical pain.

5. Being adaptable and able to transition between different nervous system states is crucial for overall well-being.

Show Notes:

00:00 - Introduction

02:15 - Jamie's background and approach

06:00 - Understanding pain and its connection to emotions and life experiences

14:00 - The mind-body connection and the role of beliefs

19:00 - Polyvagal theory and nervous system states

27:00 - The importance of adaptability and transitioning between states

35:00 - Identity, emotions, and their physical manifestations

44:00 - Body language and its impact on emotional states

51:00 - Integrating psychological and physical approaches for holistic healing

56:00 - The role of breathwork and final thoughts

You can contact Jamie here

Leadership can be lonely

Sal Jefferies — Thu, 13 Jun 2024 13:00:00 +0000

If you're a founder or business owner, you probably know it can get lonely at times. You're running things but who is there to support, challenge and share with?

In this episode, I explain the challenges of loneliness that leaders, founders, and entrepreneurs often face. I share insights from my coaching experience, highlighting the signs and potential consequences of loneliness at the top. Loneliness is a signal to seek connection. I share a case study of a client, "John," who experienced a positive transformation by working with a coach to overcome his creative stagnation and regain a sense of fulfillment.

Key Learnings:

1. Loneliness at the top can lead to negative mindsets, lack of creativity, poor decision-making, and stagnation.

2. Signs of loneliness include negativity, overworking, stress, and a tendency to avoid risks or opportunities.

3. Seeking connection through mentors, coaches, or peers can provide the necessary support, challenge, and fresh perspectives to overcome loneliness and reignite creativity and problem-solving abilities.

4. Humans are social beings, and flourishing often requires the exchange of ideas and validation from others.

Show Notes:

00:00:10 - Introduction to the topic of loneliness in leadership roles.

00:01:00 - Signs of loneliness, such as negativity, stress, and overworking.

00:01:30 - Mindset issues associated with loneliness, including avoiding loss and stagnation.

00:02:00 - Potential consequences of loneliness, such as poor decision-making and lack of creativity.

00:02:50 - The importance of seeking connection and processing thoughts with others.

00:03:10 - The benefits of working with collaborators, mentors, or coaches.

00:03:50 - A case study of "John," a client who overcame creative stagnation through coaching.

00:05:30 - The positive transformation in "John's" mindset and creativity after working with a coach.

00:06:30 - Suggestions for seeking connection through business buddies, cohorts, mentors, or coaches.

00:07:10 - The importance of recognizing loneliness and taking action to seek connection.

PS. Whenever you're ready – here are 3 ways you can make a ‘next-level’ shift in your mindset.

🔗 Follow my insights & Mindset content on LinkedIn & Instagram.

🔗 Want to know how successful you are (and could be)? Take the test.

🔗 Ready to connect? Join me for an insightful conversation.

How to get out of your own way with Earl Talbot

Sal Jefferies — Thu, 06 Jun 2024 05:00:00 +0000

In this episode, I am in conversation with Earl Talbot, who is a coach and mindset code breaker. We dive deep into what it means to "get out of your own way" and how we often sabotage our own progress and success.

Earl shares valuable insights from his work in neurolinguistic programming (NLP) and personal development on how to identify and overcome the mental blocks, negative self-talk, and limiting beliefs that hold us back. He also emphasizes the importance of alignment between thoughts, emotions, behaviors, and identity for achieving desired outcomes.

Key Learnings:

- Getting in our own way stems from misalignment between our values, beliefs, emotions, and behaviors which creates inner conflict and incongruence (2:00)

- Judgment and comparing ourselves to others' standards is a major obstacle to progress (16:00)

- Fear of failure or success can prevent us from taking risks and embracing new challenges (31:00)

- Disconnection from our bodies, intuition, and sense of purpose contributes to getting stuck (46:00)

- Identifying the emotions we want to feel and the stories/beliefs holding us back can open the door to positive change (51:00)

Show Notes:

0:00 - Introduction to the topic of getting out of your own way

2:00 - Earl's definition of getting in your own way as misalignment

7:00 - Exploring the origins of our mental encoding and belief systems

16:00 - Common ways people get in their own way: judgment, fear of failure

26:00 - The importance of an identity shift for entrepreneurs

31:00 - Overcoming the fear of success

36:00 - Living on purpose and getting rewarded for meaningful work

41:00 - Taking a holistic approach: mind, body, spirit

46:00 - Causes of disconnection and how to reconnect

51:00 - Practical exercise: Current state, desired state, and outcome

You can contact Earl at Creative Muscle

You can contact Sal here

How to listen deeply in a conversation

Sal Jefferies — Thu, 30 May 2024 05:00:00 +0000

The importance of effective and deep listening is SO important. It's the fundamental exchange between two people. Whether it's an important business conversation or a loved one - being able to listen properly, fully and deeply will change your relationship and so many positive ways.

I have encountered poor listening in many domains of my life. In this short, insightful episode I'm sharing my '6 levels of listening'. Improving our ability to listen is a great skill that has so many benefits.

The '6 levels of listening'.

1⃣ Broadcast Mode (talking without listening at all)

2⃣ It's Still About Me (asking questions but not being present)

3⃣ I Know Best (listening to respond or give advice)

4⃣ Five Minutes of Airtime (listening attentively for a short while)

5⃣ Hear and Be Heard (truly understanding the speaker)

6⃣ Deep Listening (sensing the resonance beyond just words)

Mastering deep listening at Level 6 is a beautiful thing.. You'll connect with others on a profound level and make them feel truly heard and understood.

Key Learnings:

Effective listening is crucial for better communication, relationships, and negotiations.
Many people get stuck at lower levels of listening, such as broadcast mode or listening to respond.
Deep listening involves quieting the inner narrative, being present, and sensing the resonance beyond just the words.
Practicing deep listening can profoundly transform interactions and relationships.

Show Notes:

00:00 - 00:50: Introduction to the importance of effective listening.

00:50 - 01:40: Level 1 - Broadcast mode (talking without listening).

01:40 - 02:10: Level 2 - It's still about me (asking questions but not being present).

02:10 - 03:00: Level 3 - I know best (listening to respond or give advice).

03:00 - 03:40: Level 4 - Five minutes of airtime (listening attentively for a short while).

03:40 - 04:50: Level 5 - Hear and be heard (truly understanding the speaker).

04:50 - 06:20: Level 6 - Deep listening (sensing the resonance beyond just words).

06:20 - 07:20: Encouragement to practice deep listening and notice its transformative effects.

Get in touch with Sal

Breathwork for diabetes and health with Nick Heath

Sal Jefferies — Thu, 23 May 2024 14:30:00 +0000

In this engaging episode, Nick Heath, known as "The Breathing Diabetic," shares his inspiring journey of how incorporating breathwork techniques transformed his experience with Type 1 diabetes and overall well-being. With a background in atmospheric science and a passion for understanding the breath, Nick delves into the scientific evidence behind the profound effects of breathwork on managing diabetes, reducing stress, inflammation, and oxidative stress, as well as improving cardiovascular health and emotional regulation.

Nick's personal story highlights the power of simple breathwork practices, such as nasal breathing, quiet breathing, and slow breathing at 4-6 breaths per minute, in synchronizing the body's systems and promoting a healing state known as the "relaxation response." He emphasizes the importance of using the breath as a barometer for one's emotional and physiological condition, allowing for greater self-awareness and regulation throughout the day.

In addition to managing diabetes, Nick explores how breathwork can be integrated with movement and physical activity, enhancing recovery and downregulation after exertion. The episode culminates with a guided practice of alternate nostril breathing (Nadi Shodhana), a powerful technique that promotes balance, cognitive focus, and a sense of calmness.

Overall, this insightful conversation with Nick Heath offers a wealth of practical strategies and scientific insights, encouraging listeners to embrace the transformative potential of breathwork for managing chronic conditions, reducing stress, and cultivating a deeper connection with themselves and their overall well-being.

Key Learnings:

Breathwork is a simple and cost-effective tool to manage diabetes and improve overall health by influencing the nervous system, reducing stress, and promoting relaxation.
Slow breathing, around 4-6 breaths per minute, can synchronize the body's systems and promote a healing state known as the 'relaxation response.'
Nasal breathing and quiet breathing throughout the day can help maintain a calm and regulated state, serving as a barometer for one's emotional and physiological condition.
Integrating breathwork with movement, such as walking or exercise, can enhance recovery and downregulation after physical exertion.
Alternate nostril breathing (Nadi Shodhana) is a powerful practice that promotes balance, cognitive focus, and a sense of calmness.

Show Notes with Timestamps:

00:00 - Introduction and background on Nick Heath, 'The Breathing Diabetic.'

03:00 - Nick's journey with Type 1 diabetes and discovering breathwork.

07:00 - The science behind breathwork's effects on the nervous system and overall health.

12:00 - Nick's experience working with NASA (not related to breathwork).

15:00 - The importance of understanding the breath as a tool for self-awareness and regulation.

21:00 - The connection between breathwork and blood sugar management in diabetes.

29:00 - The impact of chronic conditions on baseline stress levels and the role of breathwork in promoting resilience.

34:45 - Dealing with distractions and resetting during the conversation.

38:00 - Strategies for incorporating breathwork throughout the day, such as nasal breathing and mindful breathing.

46:00 - Integrating breathwork with walking and physical activity.

50:00 - Guided alternate nostril breathing (Nadi Shodhana) practice.

56:00 - Nick's final thoughts on breathwork and its benefits for self-discovery and overall well-being.

Self-Doubt is a Smokescreen

Sal Jefferies — Thu, 16 May 2024 05:00:00 +0000

In this mini-episode, I explain the concept of self-doubt and how it can act as a smokescreen, preventing individuals from taking action and moving forward. Self-doubt is a natural human state of mind, but if it becomes excessive, it can become maladaptive. I share insights into why self-doubt arises and offers strategies to overcome it.

Key Learnings:

1. Self-doubt stems from a need for certainty and a desire for safety, which can prevent us from taking risks.

2. Overidentifying with the outcomes of our actions and linking them to our self-worth can fuel self-doubt.

3. Failing to engage in discernment and intelligent decision-making can leave us stuck in a state of doubt.

4. To overcome self-doubt, we need to develop a healthy relationship with risk, avoid overidentifying with outcomes, and practice discernment in decision-making.

Show Notes:

00:00 - 01:00: Introduction to self-doubt as a smokescreen in the mind.

01:00 - 02:00: Self-doubt is natural, but it becomes maladaptive when it prevents us from moving forward.

02:00 - 03:00: The need for certainty and its connection to safety is a driving force behind self-doubt.

03:00 - 04:00: The relationship to risk and the ability to tolerate uncertainty are crucial for overcoming self-doubt.

04:00 - 05:00: Overidentifying with outcomes and linking them to our sense of self can fuel self-doubt.

05:00 - 06:00: The importance of not overly identifying with outcomes and separating actions from self-worth.

06:00 - 07:00: Discernment is the missing step in the loop that can help clear the smokescreen of self-doubt.

07:00 - 08:00: Strategies for practicing discernment and making intelligent decisions to overcome self-doubt.

08:00 - 09:00: Encouragement to apply the three strategies (relationship to risk, avoiding overidentification, and discernment) and seek help if needed.

The Mind and the Menopause with Sally Garozzo

Sal Jefferies — Thu, 09 May 2024 05:00:00 +0000

In this episode, we tackle the important topic of the connection between menopause and the mind. Sally Garozzo, a specialist in this area, provides insightful perspectives on how menopause affects not just physical changes but also impacts a woman's mindset, emotions, behavior, and overall sense of self.

Key learnings:

1. Menopause is a complete life transition that goes beyond just physical symptoms. It affects a woman's mental health, decision-making, habits, and how she views herself and the world around her.

2. Common psychological symptoms during perimenopause and menopause include anxiety, insomnia, overwhelm, burnout, identity loss, and low mood or depression.

3. Understanding the changes happening during this phase is empowering and can help alleviate fear and confusion.

4. Practicing self-care, embracing biorhythms (sleep patterns, seasonal changes), and engaging in strength training can significantly improve both physical and mental well-being during this transition.

5. For business owners and entrepreneurs, it's crucial to reassess the alignment between personal values, goals, and the business vision, making adjustments as needed to accommodate the changes brought about by menopause.

Show Notes with Timestamps:

0:00 - 2:00 - Introduction to the topic of menopause and its impact on the mind.

2:00 - 6:00 - Sally's definition of the "mind part" of menopause and how it affects mindset, decisions, and self-perception.

6:00 - 10:00 - Psychological symptoms during perimenopause, such as anxiety, insomnia, and identity shifts.

10:00 - 14:00 - The importance of understanding and addressing psychological symptoms, rather than solely treating them with medication.

14:00 - 18:00 - Discussing the concept of "psychological homeostasis" and how menopause can disrupt familiar thought patterns and behaviors.

18:00 - 22:00 - Unpacking the role of guilt and the need to rebel against societal norms and expectations.

22:00 - 26:00 - The significance of aligning with natural biorhythms, slowing down, and listening to the body's needs.

26:00 - 30:00 - Embracing an existential perspective and facing the finitude of life to prioritize self-care.

30:00 - 34:00 - The benefits of strength training and physical activity for mental and physical well-being during menopause.

34:00 - 38:00 - Advice for business owners and entrepreneurs on aligning personal values, goals, and business vision during menopause.

38:00 - 40:00 - Closing thoughts and encouragement for listeners to reflect on the key learnings.

How to change thinking and behaviour when you're stuck.

Sal Jefferies — Thu, 02 May 2024 05:00:00 +0000

In this episode, I discuss how our minds can get stuck in unhelpful patterns of thinking and behaviour, which I refers to as "psychological homeostasis." I share my personal experience with perfectionism and anxiety and outlines a 4-step process to break free from these patterns.

Key Points:

1. Our minds try to maintain a state of "psychological homeostasis," defaulting to familiar thought patterns and behaviors, even if they are maladaptive.

2. To change these patterns, we need to understand the thinking, emotions, meanings, and physical sensations associated with them.

3. The four-step process involves: identifying thoughts and narratives, recognizing emotions, unpacking the underlying meanings, and observing physical sensations and posture.

4. By addressing all these aspects, we can disrupt the "homeostatic rigidity" and shift our baseline to a more helpful state.

Show Notes:

0:00 - Introduction to the topic of psychological homeostasis.

1:00 - Explanation of physiological homeostasis and its parallel in the psychological realm.

2:00 - Discussion of status quo bias and how our minds can get stuck in unhelpful patterns.

3:00 - Personal example of perfectionism and anxiety.

4:00 - The four-step process to break free from patterns: thoughts, emotions, meanings, and physical sensations.

5:00 - Importance of understanding the emotional charge and its connection to the nervous system.

6:00 - Unpacking the deeper meanings associated with the pattern.

7:00 - Observing and embodying the physical sensations and posture related to the pattern.

8:00 - How changing physiology and breath can disrupt the pattern and shift the baseline.

9:00 - Encouragement to try out the process and seek feedback.

Get in touch with Sal

If 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 working with the body changes your experience in life with Tom Waldron

Sal Jefferies — Thu, 25 Apr 2024 05:00:00 +0000

Summary:

This podcast conversation is with Tom Waldron, a movement specialist who works with biomechanics and the body. Our discussion revolves around the importance of understanding and working with the body to improve overall well-being, performance, and life experience. Tom emphasises the interconnectedness of physical, mental, and emotional aspects, and how addressing issues in one area can positively impact other areas.

There are some fantastic things to learn - key points below!

Key Points:

1. Understanding the schema of the body and knowing where the joints are located is crucial for proper movement and function.

2. Applying the right amount of tension in the body is necessary for optimal performance and avoiding excessive strain or injury.

3. Addressing physical pain or limitations can also alleviate stress and improve emotional well-being.

4. Engaging in movements and exercises that complement the body's natural functions and evolutionary design can enhance overall health and vitality.

5. Managing energy levels through proper sleep, posture, and mindfulness practices is essential for overall well-being.

6. Developing awareness of energy mismanagement and addressing it can help optimise energy utilisation.

Show Notes:

0:00 - Introduction to Tom Waldron and the topic of working with the body.

3:00 - Tom's approach to understanding a client's goals and needs.

5:00 - The interconnectedness of physical, mental, and emotional well-being.

7:00 - Understanding and addressing psychosomatic aspects of pain.

9:00 - Giving clients the experience of what they want and teaching them how to reproduce it.

12:00 - The importance of knowing where the hip joints are located for proper movement.

16:00 - Working with forces and tension in the body.

21:00 - The influence of thoughts and visualization on physical movements.

24:00 - Addressing lower back pain by modifying movements and increasing tolerance.

28:00 - Challenging the orthodoxy of diminished health and mobility with age.

33:00 - Motivating clients by highlighting the undesirable consequences of inaction.

37:00 - The privilege of having an able body and the ability to move.

41:00 - Focusing on the body's natural functions, such as walking and throwing.

45:00 - Energy management and minimizing energy leakage through optimal alignment.

48:00 - The importance of sleep and rest for energy management and injury prevention.

Get in touch with Sal

Get in touch with Tom

Tom how's the range of fascinating workshops and trainings. Please let Tom know you've listened to this episode with me. You can contact him here.

What Happens When Your Health is Taken Away

Sal Jefferies — Thu, 18 Apr 2024 05:00:00 +0000

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 Sal

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 initially

2:00 - 5:00 Health crash from ulcerative colitis flare-up and dark mental state

5:00 - 7:00 Importance of acceptance over resistance, self-compassion

7:00 - 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

How to leave a legacy of better health for women with - Dr Kristin Stovern

Sal Jefferies — Thu, 11 Apr 2024 05:00:00 +0000

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 women

Defining Better Health [01:30 - 03:00]

- Holistic view of health: mind, body, relationships, environment

- Importance of looking at health from an integrated perspective

Women'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 change

Meeting People Where They Are [06:00 - 09:00]

- Importance of understanding individual circumstances and barriers

- Asking questions to grasp the full context before advising

The 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 needs

Integrative 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 changes

The 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 difference

Identity, Self-Worth & Leaving a Legacy [38:00 - 58:00]

- How trauma and painful experiences can shape identity and self-worth

- Overcoming narratives that diminish women's voices and experiences

- Recognising inherent worth beyond external accomplishments

- Passing down empowering beliefs about self-worth to future generations

Closing Thoughts [58:00 - 60:00]

- Invitation to reach out for more on the topics discussed

Kristin's mission/vision/passion

Women are the foundation of families, communities as well as the benchmark for a nation’s health when looking at maternal health outcomes. Their health and overall well-being have a tremendous impact, but often women do not prioritize themselves. This is heavily influenced by a society that has underrepresented women, under researched as well as the implicit biases within the healthcare realm. After over a 20 year career of caring for women throughout the lifespan, the desire to make a difference on a bigger level pushed me to pursue my Doctorate in Nurse Practice in Leadership and education with research into the “why’s” this country is in such a dismal state and what can be done to turn the tide.

Empowering women to have the knowledge to make a difference in their own health as the healthcare system fails them by giving a voice, breaking down stigmas, and validating the fear and shame by replacing it with being heard and seen was the precipice behind creating “Why am I Just Finding this Out?

I have lived a life that’s actions demonstrate how we can take good care of ourselves and have families, careers, philanthropy, and wholeness while validating the insecurities and brokenness within me and others. ~ Kristin.

You can find out more about Kristin here

Get in touch with Sal

How to overcome fear

Sal Jefferies — Thu, 04 Apr 2024 05:00:00 +0000

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 Sal

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.

How to navigate a crisis of meaning by understanding archetypes with Greg Donaldson

Sal Jefferies — Thu, 28 Mar 2024 05:00:00 +0000

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 Myss

Get in touch with Sal

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

The need for certainty is massive block

Sal Jefferies — Thu, 21 Mar 2024 05:00:00 +0000

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 Sal

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.

How do you run a family, run a business and run an ironman (as a woman) with Camille

Sal Jefferies — Thu, 14 Mar 2024 05:00:00 +0000

Camille's Story

Camille 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 BIO

Personal 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 Camille

www.CamillePierson.co.uk

www.TheFloatSpa.co.uk

www.FloatTrainingAcademy.co.uk

Get in touch with Sal

When you crash (and what do you learn?)

Sal Jefferies — Thu, 07 Mar 2024 05:00:00 +0000

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 Sal

How we can go from Pain to Power as a man with Yaron Engler

Sal Jefferies — Thu, 29 Feb 2024 05:00:00 +0000

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 - Introduction

1:00 - Defining pain and power

7:00 - Yaron's personal journey with pain and finding healthy role models

12:00 - The power of leaning into pain and discomfort

17:00 - The role of shame and the importance of speaking it

22:00 - Embodiment and using the body as a guide

27:00 - Strategies for developing self-awareness and presence

33:00 - Cultivating freedom and disconnecting from old identities

38:00 - The "CROP" framework (Cleansing, Reconnecting, Observing, Peace/Play/Potential)

43:00 - Preparing loved ones for personal growth and change

47:00 - Final thoughts: living life vs. thinking about lifeYaron's BIO

Yaron 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 QUEST

YouTube channel:

Instagram:

Linkedin Yaron:

Mentions: Brene Brown's website.

Brene's TED talk - The Power of Vulnerability

Brene's TED talk - Listening to Shame

Get in touch with Sal

Is your busyness likely to lead to burn out?

Sal Jefferies — Thu, 22 Feb 2024 05:00:00 +0000

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 prevalence

1:00 - Personal anecdote about a client diagnosed with burnout

3:00 - Common signs of burnout

4:00 - The importance of acknowledging and addressing signs of burnout

5:00 - The "What" tool: Identifying energy drains and sustainers

7:00 - The "Why" tool: Uncovering deeper meanings and fears driving busyness

9:00 - The importance of healthy drivers vs. toxic drivers

10:00 - The "How" tool: Incorporating physical movement and exercise

11:00 - The necessity of prioritizing self-care and exercise

12:00 - Recap of the three tools and final thoughts

13:00 - Closing remarks and contact information

Get in touch with Sal

What makes a positive life with Michelle Flynn

Sal Jefferies — Thu, 15 Feb 2024 05:00:00 +0000

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 Nutrition

Real, whole foods are best - avoid processed foods
Gut health impacts brain health and mental wellbeing
Start with basic healthy habits like eating more veggies

Movement

Find enjoyable activities like walking or dancing rather than traditional gym exercise
Aim for long-term consistency over short bursts of high intensity
Functional movements like carrying groceries build strength

Sleep

Prioritize getting enough sleep, quality sleep, and a consistent rhythm
Use breathing techniques to relax into deeper sleep more quickly
Try mouth taping to promote nasal breathing

Connection

Combat loneliness by finding people with shared interests/values
Michelle's experience starting a women's group by just taking small steps
Look for local groups on Facebook or Eventbrite

Relaxation

Make time for self-care through activities like reading, yoga, massage
Give yourself permission to take breaks and unwind
Start small - even 2 minutes of breathwork helps

Other Notes

Remember to treat your health holistically
Grocery store layouts are designed to influence purchases
Check out episodes with Leanne Weaver and April Baker
James Clear's work on habit formation

Michelle's BIO

Michelle 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 website

Get in touch with Sal

How to build a new habit (to get to a big goal)

Sal Jefferies — Thu, 08 Feb 2024 05:00:00 +0000

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 Sal

How a 500 mile bike race has lessons for life and business with Clayton Drotsky

Sal Jefferies — Thu, 01 Feb 2024 05:00:00 +0000

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 BIO

Clayton 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 Sal

Why chasing work life balance is a bad idea (and what you can do instead) with Claire Elmes

Sal Jefferies — Thu, 14 Dec 2023 13:00:00 +0000

"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 here

Get in touch with Sal

Overcoming Loneliness and Isolation by Strengthening Your Social Health with April Baker

Sal Jefferies — Thu, 07 Dec 2023 11:45:00 +0000

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 Sal

If 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

Management and movement is a fundamental relationship we need to consider into today's workplace - with Toby Buckle

Sal Jefferies — Thu, 30 Nov 2023 05:00:00 +0000

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 Toby

You can find all Toby's details and info on this website.

Get in touch with Sal

If 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

People Pleasing

Sal Jefferies — Thu, 23 Nov 2023 05:00:00 +0000

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 it

Understanding 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 Sal

If 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

Why human connection in the workplace matters with Lianne Weaver

Sal Jefferies — Thu, 16 Nov 2023 05:00:00 +0000

The Importance of Real Human Connection in the Workplace

Introduction: 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 and 15 seconds, to be exact) to return to the original task after an interruption, according to Gloria Mark, at the University of California, Irvine.

Join us in this thought-provoking exploration of why real human connection matters in the workplace and how we can actively cultivate it for a more fulfilling and productive professional life.

Get in touch with Lianne

Head to Lianne's website - Beam Training to learn more.

Get in touch with Sal

If 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 overcome indecisiveness

Sal Jefferies — Thu, 09 Nov 2023 05:00:00 +0000

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 Sal

If 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 leading to fulfilment (rather than disappointment) in life & business with Marc Convey

Sal Jefferies — Thu, 02 Nov 2023 05:00:00 +0000

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 here

Get in touch with Sal

If 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

Why do you care about the opinion of others?

Sal Jefferies — Thu, 26 Oct 2023 05:00:00 +0000

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 Sal

Men, The Mrs & and the Menopause

Sal Jefferies — Wed, 18 Oct 2023 00:00:00 +0000

Tanith Lee aka 'Mrs Menopause' joins me as a specialist to talk about the menopause with a particular focus from a man's perspective.

I share my personal experience with this as my partner is going through the peri-menopause and it has been a challenging experience for both of us. I also have numerous clients going through the menopause so I have exposure to the impact on women and their life/work.

As a partner of someone, you might start to notice changes your their partner and fee the effects on you and your relationship. Can we change the description of a 'symptom' to a 'signal' of what's going on - when you see these you can start to get interested in these.

Tanith says that peri-menopause > menopause shouldn't be feared. If we can go into this with knowledge and compassion (rather then fear) then this is a good place to start. Stress will make the experience worse so that needs addressing.

I talk about the nervous system which needs to be understood. The stress response is either 'fight' mode or flight' mode. If you feel anger can it be expressed healthily without trying to avoid it or shutting it down? we discuss this in depth. Tanith explains the common narrative is to calm everything down BUT menopausal 'rage' but we discuss this and how you can take actions to process this rather than suppressing what you're feeling.

How can we communicate better? How do men deal with the difficult feelings that might come up such as rejection?

We discuss all of this and provide various options you can do.

And yes, we also discuss intimacy!

Finally, we cover the powerful impact of exercise. The relationship with your body needs to be nurtured. Tanith explains the issues to be aware of due to hormonal changes. How you feel is the ultimate payoff and if you can find 'joy' this is such a lift. I call these moments 'Joy Lilly-Pads' to hop from between the difficult times.

Get in touch with Sal

How can you handle adversity, trauma, tragedy and threats using the Havening Technique?

Sal Jefferies — Thu, 12 Oct 2023 05:00:00 +0000

Mark Wingfield shares how the Havening Technique can help us with with the difficult things in life - adversity, trauma, tragedy and threats.

Havening means to put a person in a 'safe haven'. Mark's background is in conflict and self defence and has seen how this new approach can help many people who've overcome so many issues.

The science behind Havening: Mark explains that Gamma waves are the predominant brain waves at the time of traumatisation. This high oscillation of calcium creates a number of consequences of various neurotransmitters. Simply put, receptors in the amygdala are connected and stay with us like 'glue' - it becomes a programmed in the brain with a response to any triggers that were there at the time of traumatisation.

When we touch certain areas of the body, we generate a delta (brain) wave. This is much slower than the Gamma waves the brain creates when in a state of traumatisation. These Delta waves send signals that help us feel safe, they are a self-soother. In turn this changes the chemical balance in out brain and helps remove the 'glue' that held the receptors in the trauma state.

Get in touch with Sal

Get in touch with Mark

Via Linkedin

Havening Max Website

Why your body is the foundation of your business.

Sal Jefferies — Thu, 05 Oct 2023 05:00:00 +0000

When I coach freelancers, founders or business owners we are always working on individual first. A person's belief system, perspective and one of you in front both their personal behaviour and professional actions.

Are you putting all your energy into your business that you are neglected your health and body?

Are you trying to so hard to 'succeed' in your business that you're sacrificing too much of yourself? Many people do this but as a long term strategy, it's a bad idea. As Max Strom says "if you lose your health, you lose everything "

This mini episode contains some case studies of people I've worked with and strategies you can consider for how you can also benefit from a healthy body as part of a healthy business.

Get in touch with Sal

What's the difference between conventional (illness) medicine and health optimisation.

Sal Jefferies — Thu, 28 Sep 2023 00:00:00 +0000

Where do you go if your regular doctor doesn’t have an answer for a health problem?

What is the difference between conventional medicine and health optimisation? This is a fascinating conversation with Dr Ed Caddye who works in both fields. If you want to learn about the future of medicine and healthcare, this is an eye-opener to say the least.

As Dr Caddye says, "just because you’re not SICK, it doesn’t mean you are HEALTHY"

Some of the cutting edge fields we discuss we cover are:

7 pillars in Health Optimisation. Measure metabolism at cell level ‘metabolites’ Using objective testing and markers to assess health.

A simple but profound approach. From A+B+C > A = absence of disease. B = balance of anabolic and catabolic processes (builds things up and what breaks things down). C = depending on the lifecycle of the Individual.

Bottom up and top down approach in the nervous system to health. Evolutionary Medicine, Trauma and BioEnergetics are some of the exciting new fields available.

This is a must listen!

Get in touch with Dr Ed Caddye and links.

dredcaddye.com

@dredcaddye

homehope.org

movedacademy.com

Ed mentioned Elliott Wise at Limitless University. Link to the Monday morning huddle on zoom every Monday at 7am

Get in touch with Sal

What is breathwork and how to reduce stress

Sal Jefferies — Thu, 21 Sep 2023 05:00:00 +0000

Breathwork is the conscious manipulation of how we breathe to affect an outcome in our body and mind.

The science and practice of breath work is becoming better understood and in this episode I explain fundamentals of breathing mechanics and what you can do to reduce stress and change the way your feel by breathing in a particular way.

Simply put, if you experience stress on a regular basis, you need to know how and why your breathing is directly correlated to managed your body and emotional state.

Get in touch with Sal

Why you need to be doing mobility training if you want to avoid aches, pains and injuries.

Sal Jefferies — Thu, 14 Sep 2023 05:00:00 +0000

Aches, pains and restricted movement may be the result of a lack of mobility training. Gemma Ferguson and I go deep into what mobility is, how to integrate it into life and other exercise activities.

Mobility is way more than a bit of stretching. It's a foundation for all other movement - in every area of life. The positive effects on the body and how I feel make this a non-negotiable part of my training.

Gemma and I both teach Yoga and movement disciplines and we discuss the differences between yoga and mobility. We also call out the negative impact and risk factors a lack of mobility has on strength training and exercise. Gemma has such a positive energy and and I think you'll get a lot from this episode to support your body and fitness training.

Get in touch with Gemma

Facebook: gem.fit

Instagram: @gem.fit_

Website: https://gem.fit/

Get in touch with Sal

Are you overly self critical?

Sal Jefferies — Thu, 07 Sep 2023 05:00:00 +0000

Self criticism can be so hard to live with but sadly it's very common for many of us. I share my personal experience about how my own critical voice has affected my life, how it came about and what I needed to do to deal with it.

More importantly I share the reason we may have a critical voice and what it core reason actually is...

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Get in touch with Sal

What is self care and why should I do it?

Sal Jefferies — Thu, 31 Aug 2023 05:00:00 +0000

Self care impacts everything - your health, your relationships, your work. In this episode with Tom Weaver, we cover Tom's pillars of self care.

The 8 Pillars include:

Sleep - misconceptions, how to do it right, breathing at night, my strict boundaries, no screens

Movement - how movement is different to exercise - the threshold being 5649 steps not 10,000

Nutrition - how can we listen to our bodies, what you can do test it

Hydration - the liquid we drink, how much and how often

Breath - The nose not the mouth, What we are doing wrong, I could talk for more than 2 hours on this topic alone

Stillness - The hardest one for me, stillness is more than meditation,

Purpose - I can go into why I felt I needed to leave construction to do what I do now.

Relationships - speaking to real people, being connected through other means than digitally.

Resources and links

This book is all about our solutions at Beam to the Fundamentals we spoke about - Radical Self Care by Lianne Weaver

Sleep

Why We Sleep by Matthew Walker

Breath

The Breath Library

The BreathSource

The Breath Cure by Patrick McKeown

Stillness

I use the BreathSource app for moments of stillness

Purpose

Sum: Forty Tales from After Lives by David Eagleman

Relationships

The Good Life by Robert Waldinger

~~~~~

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If you like this podcast, please subscribe to Mindset, Mood & Movement via your favourite podcast app. And if you have a friend who needs to hear this, please forward this episode on to them.

Get in touch with Sal

Understanding anxiety and how the nervous system works

Sal Jefferies — Thu, 24 Aug 2023 05:00:00 +0000

I used to suffer from anxiety. In this episode, explain how the nervous system works and the importance of our stress response. I share my own personal journey to learning and overcoming anxiety and I trust this will help you if you are struggling with anxiety.

Key topics.

Poly vagal theory and how the nervous system works.

The prime job of the nervous system is to spot threats and keep us safe.

It is natural to move to a different emotional states throughout the day.

There are many practices including breathing and movement help us come back in to balance.

If you're a sensitive individual, it can be hard to navigate the world until you understand how the nervous system works and how the mind interest this.

Subscribe and share

If you like this podcast, please subscribe to Mindset, Mood & Movement via your favourite podcast app. And if you have a friend who needs to hear this, please forward this episode on to them.

Get in touch with Sal

How to regulate your emotions and find meaning in life & work

Sal Jefferies — Thu, 17 Aug 2023 05:00:00 +0000

I'm in conversation with Adam Morgan, a clinical psychologist. Our focus is to share our mutual knowledge and skills about how to regulate emotions and why combined with how to find meaning.

Emotions and meaning are deeply connected which is why we are covering both subjects.

Key themes & learnings

Anxiety has an important role to play (it's not necessarily bad) - we need to understand when it's appropriate and when to regulate emotions.

Stress can be good for us - it can help us grow but distress is a problem so we need to distinguish between these types of stress.

Anxiety can alert us to look closer at our internal world and/or external world and make changes as appropriate.

Meaning - finding what we are competent at and what brings us joy. Do what you love.

Connectedness - with nature and people we care about.

Importance - everything will pass which is vital to remember

~~~

Adam has a not for profit organisation where you can access their BrainGym - a set of tools and processes go help you regulate emotions.

Real Life Psychology has plenty of resources you can access for free.

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If you like this podcast, please subscribe to Mindset, Mood & Movement via your favourite podcast app. And if you have a friend who needs to hear this, please forward this episode on to them.

Get in touch with Sal

Are you trying to do it all but feel exhausted and on the edge of burnout?

Sal Jefferies — Thu, 10 Aug 2023 05:00:00 +0000

The desire to do it all is powerful but is often unhealthy. It's easy to believe that you have to achieve everything before you can feel satisfied. The problem with this habit means it can feel all consuming and you never really get there. Even worse, if you keep going, this could lead to burnout - and that's absolutely no place you want to get to.

In this episode, I share some of the principles and practices that I have worked with to help my clients understand, address and overcome this.

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If you like this podcast, please subscribe to Mindset, Mood & Movement via your favourite podcast app. And if you have a friend who needs to hear this, please forward this episode on to them.

Get in touch

Are your beliefs about money stopping you from creating wealth?

Sal Jefferies — Thu, 03 Aug 2023 05:00:00 +0000

Beliefs shape our thoughts and feelings about money and wealth. My guest, Kevin Boyd is a financial coach and we discuss the financial and psychological influences that affect us. Kevin shares many practical steps you can take to have a healthy relationship to wealth.

The main topics include:

Wealth and morality - wealth can be healthy and moral.

What do we mean by wealth? We unpack a better understanding of money, income streams/types, assets and health.

How much is enough? - defining this and how.

Beliefs and mindset - how these affect wealth.

Kevin’s BIO

Ever wondered why some people are wealthier than you? Do they know something you don't?

Well, that was the question that haunted me when I turned 40. I had nothing saved for my retirement and I wanted to know how other people had managed to get wealthier than me!

I have spent the last two decades studying and practicing how the wealthy behave. After becoming financially free in 2010, I committed myself to help others achieve the same through first publishing my 2012 bestseller The Job Delusion and then training as a UK Financial Adviser.

My mission in life is to help you understand the rules of the financial game, change your self-defeating behaviours around building your wealth and guiding you towards financial freedom!

Kevin's Offer:

Get a free copy of the 2023 edition of The Job Delusion and receive a free 20-minute audit of your current financial position.

Resources:

Great book to get started is Secrets of the Millionaire Mind: Think Rich to Get Rich!

Best UK Budgeting app Snoop

Best investment podcast - Merryn Talks Money

And if you want to check out Bjorn Lomborg and his ideas about how best to save the planet then here is a podcast for you, to save reading his rather long book False Alarm.

Get in touch with Sal

Why working with a person as an ecosystem is a powerful approach to self development

Sal Jefferies — Thu, 27 Jul 2023 00:00:00 +0000

When we view ourself as an ecosystem, we see how the whole system works, interacts and affects each other. More importantly, this allows people to make significant changes that go way deeper and create more impact in life and work.

I use a unique approach to personal development that works with the mind, mood and movement together. In this short episode, I explain this approach and process with examples.

If you're stuck, stressed, exhausted and ready to changes this might show you a new way...

Get in touch with Sal

How to save time, increase productivity and reduce stress at work using design thinking

Sal Jefferies — Mon, 17 Jul 2023 10:45:00 +0000

Time, productivity and stress are key issues that affect our work. Get it right, and you'll be in flow, productive and happier. However, poor time management means reduced efficiency, increased stress and takes us in the wrong direction.

With my guest, Matt Pattison, we discuss these challenges and areas to provide insights and answers. Using Matt's skillset of design thinking, combined with my knowledge of psychology and human behaviour, we endeavour to give you practical steps to take away and apply.

The main points you'll learn are:

Design is a way of thinking and seeing the world and you can apply it in your world and work to.

Connection - real world connection with other people.

Human behaviour - reactions, responses and we are influenced by our mind and our environment. Working with both will positively impact you.

Design your day - it's your life and your calendar so design it in a way that is aligned to your natural body's needs.

Stress - it's how we respond to stressors that is vital. Understand yourself and your needs and how you respond to events.

Matt Pattison BIO

Matt's eclectic career has taken him from clinician to researcher, designer to film maker. He works tirelessly to design products and services that represent the lives and needs of everyday people across context and culture. He describes himself as a multi passionate entrepreneur and for anyone who might have spoken with him you know conversations can go deep, future focused and diverse pretty quickly. So we will see where this one goes.

Links & References

Matt's Design Thinker course: Apply design thinking to your work, your life and yourself [FREE]

Matt's Mindful Eating course - Slow The Fork Down

Referenced books Matt discussed and a couple more.

1. Business Model Generation and Value Proposition Design by Osterwalder et al.

2. Sprint: How to solve big problems and test new ideas in just 5 days Jake Knapp et al

3. Make Time- Jake Knapp et al

Also worth a look:

4. Tiny Habits - BJ Fogg

5. Gary Brecka on Diary of a CEO with Stephen Bartlett - Episode 225 [Feb 2023]

Sal's link and references

George Miller 1956. Research into how many things we can hold in our attention. +/- 7 pieces of information

Research on brain processing

Early morning daylight affecting the cortisol ‘pulse’ and circadian rhythms

Get in touch with Sal

Welcome to Mindset, Mood & Movement

Sal Jefferies — Mon, 17 Apr 2023 00:00:00 +0000

Growing up, I wrote a self-development list at the age of seven, believing that it contained everything I needed to do to fit in. Over the years, I managed to check off many items from that list, but despite my efforts, I didn't feel like much had changed on the inside. I went on a quest to answer the many questions I had about myself, the mind, and the whole experience of life. This journey has taken me to many places, from self-help to therapy, philosophy to yoga, psychology to performance coaching.

Through my experiences, I've learned that our beliefs, emotions, lifestyle, and physicality are all interconnected with the story we hold about ourselves. And the good news is that we all have the power to change that story.

As sensitive, intelligent, and motivated individuals, we all have things we want to improve about ourselves that we believe will change something fundamental. But sometimes, when our efforts to change the world around us fail, we get frustrated and stuck. The key is to recognize that our opportunity lies within ourselves.

Hi, I'm Sal Jefferies, and I help people free themselves from negative beliefs and old ideas while developing a new, deep confidence in themselves. In my new podcast, Mindset, Mood, and Movement, I speak with specialists from the fields of health, psychology, movement, performance, and leaders like you. Together, we'll uncover how finding coherence between our mental, emotional, and physical wellbeing can help us move beyond anxiety, build a deep conviction, make an impact in life, business, and the world, and generally, be happier in the process.

Don't miss an episode. Subscribe to Mindset, Mood & Movement on your favourite podcast app or visit sal.fm to follow the show.