Podcasts about action steps get

Business does not need to be hard, and systems can make it even easier!  Tara Leson is a systems and automations expert helps entrepreneurs set up their back end systems so they can get time back and focus on why they started their business! She is passionate about helping entrepreneurs live in their LIFE, not in their business and still make daily sales!  Tara opens up about her experience with ADD and how using Asana in the early stages of her business helped her stay organized and focused. She provides invaluable tips on starting with email lists, managing tasks with tools like Asana, and conducting system audits that can save both time and money. In this episode: How to leverage business systems and automations to grow your business. Practical tips for managing tasks and staying organized, even with ADD. Strategies for conducting system audits to improve efficiency. The best tools to keep your business systems simple and effective. Action Steps: Get started with an email list  Use a system to organize a task in your business, such as Asana  Do an audit of your systems if you have any! If you don't have any, do research on which ones you could use. Resources Mentioned: Asana ConvertKit: https://convertkit.com?lmref=gBnOLg ThriveCart: https://thrivecart.com/private-pilotprogram/?affiliate=taraleson Shine Pages: https://shinepages.com/tara-leson Dubsado Connect with Tara: IG: https://www.instagram.com/iamtaraleson/ Website: https://www.taraleson.com TikTok: https://www.tiktok.com/@tara.leson?_t=8jfMcqslyLN&_r=1 BTS of Online Business without the BS: https://podcasts.apple.com/us/podcast/bts-of-online-business-without-the-bs/id1739517936 Connect with me, Hayleigh Hayhurst: Website: https://www.espressopodcastproduction.com/ YouTube: https://www.youtube.com/@EspressoPodcastProduction Instagram: https://www.instagram.com/espressopodcastproduction/ TikTok: https://www.tiktok.com/@espressopodproduction Music: John Kiernan. www.johnkiernanmusic.com Produced by Espresso Podcast Production: https://www.espressopodcastproduction.com/

Business does not need to all look and feel the same. Business can be whatever you want it to be! Natalie De Vincenzi, a business mentor, founder of You Are Enough Co and digital nomad, joins the podcast today to talk all about business and how it should align with the life you want to live.  She provides invaluable advice on shifting from an employee mindset to an entrepreneurial mindset, the importance of identity work, and highlights the necessity of balancing life and business.  Her Business Mentorship: for kind-hearted, ambitious, female entrepreneurs who crave confidence, making an impact, and authentically growing their business. As a mentor, I focus on the business + the human behind the business through my signature combination of mindset, heartset, and business strategy. You Are Enough Co: an apparel company focused on mental health awareness. They are dedicated to uplifting others and reminding each other we are enough. 100% of proceeds go to mental health awareness & research. Action Steps: Get clear on the legacy that you want to leave Adopt a “why not” mentality  Think about your identity and if you are acting now as who you want to be Connect with Natalie: Instagram: https://www.instagram.com/coaching.by.natalie You Are Enough Co.: https://youareenoughco.com The Business with Heart Podcast: https://podcasts.apple.com/us/podcast/the-business-with-heart-podcast/id1719395508 Natalie's recommended reading list: https://docs.google.com/document/d/1aMCv7Ny5APRIeHnVitiHnFyXXbtU10ehaABtOhOO2zI/edit?usp=sharing Connect with me, Hayleigh Hayhurst: Website: https://www.espressopodcastproduction.com/ YouTube: https://www.youtube.com/@EspressoPodcastProduction Instagram: https://www.instagram.com/espressopodcastproduction/ TikTok: https://www.tiktok.com/@espressopodproduction Music: John Kiernan. www.johnkiernanmusic.com Produced by Espresso Podcast Production: https://www.espressopodcastproduction.com/

“He who has the deal, he who has the discounted piece of real estate, makes the rules.” This episode is perfect for anyone interested in real estate but feels stuck. Join Zack Boothe as he shares personal stories and lessons on overcoming two major hurdles: believing you need lots of money to start and waiting for the 'perfect' time. Key Takeaways: Money Myths: Learn why thinking you need a lot of money to start is a myth and how you can begin with little or no investment. Time Traps: Discover why waiting for the perfect market conditions can hold you back from success. Action Steps: Get practical advice on how to start real estate investing regardless of your financial situation. Resources: DealMachine (Promo Code: PIN) How to Find Deeply Discounted Properties with DealMachine Free Training Rich Dad Poor Dad – Robert Kiyosaki Richest Man in Babylon - George S Clason Driving For Dollars Mastery

Ever feel like you're trudging through the weeds of daily tasks without having time to strategize for the big picture? We're here to tell you it's time to pause, look up, and take that much-needed skyward glance. This episode is a deep dive into the importance of strategic meetings where the collective wisdom of the team comes into play. We're giving you a roadmap to sort, prioritize and take action on the plethora of ideas that usually crop up during these sessions. Trends can guide our growth strategy, and we explore how to leverage them. We also emphasize that it's not a one-person job, the wisdom of the team is paramount. From sorting to prioritizing, we explain how to sift through ideas that come up and take action without feeling overwhelmed. We offer practical tips to identify ideas that can propel your business forward and share an interesting 'keep, kill, combine' exercise for brainstorming sessions. This episode is a must-listen if you're seeking to grow your business or firm, so join us as we break it all down for you. Let's look at the sky together and chart your path to success! Show Highlights: Importance of strategic meetings and trend analysis in propelling business growth.  Utilizing collective team wisdom to turn ideas into actionable plans. Prioritizing ideas based on ease of implementation and value through a comparison grid. Harnessing the power of strategic meetings to avoid getting lost in the day-to-day operations. The significance of identifying business and industry trends for continued growth. Utilizing team members' expertise and experience to understand trends and create meaningful strategies. Strategies for focusing and prioritizing ideas, including a 'keep, kill, combine' exercise for brainstorming sessions. Follow and Review: We'd love for you to follow us if you haven't yet. Click that purple '+' in the top right corner of your Apple Podcasts app. We'd love it even more if you could drop a review or 5-star rating over on Apple Podcasts. Simply select “Ratings and Reviews” and “Write a Review” then a quick line with your favorite part of the episode. It only takes a second and it helps spread the word about the podcast. Supporting Resources: Schedule a Consultation: https://gngf.com/consultation  Visit the Website: https://gngf.com/  Visit streamlined.legal: https://streamlined.legal/  Twitter: @NextLevel_Legal  Instagram or Facebook: @nextlevel.legal ACTION STEPS: Get your calendar and pick 4-8 hours you can set aside to work to get out of the weeds and look up at the sky.   During that time, if you have a team, ask them to join and come prepared with some issues and trends they are seeing. If there is no team, look at your own data and maybe grab a colleague or coach to help out. Identify ideas that can help work toward solving or leveraging that trend. Prioritize and pick one or two things that you will work an extra hour or two a week on for the next few weeks to implement into your firm. *** Episode Credits If you like this podcast and are thinking of creating your own, consider talking to my producer, Emerald City Productions. They helped me grow and produce the podcast you are listening to right now. Find out more at https://emeraldcitypro.com. Let them know I sent you.

In this engaging episode, we explore how AI can help law firm marketers become more efficient and effective. We discuss different ways to incorporate AI into law firm marketing, covering the caveats and warnings of using AI, use cases of using AI safely for marketing, and specific examples of how to speed up content research and content outlines. We also touch on how Google is making fast tweaks to the way they handle AI and what they consider quality content, as well as the adjustments they have made to their Quality Radar Guidelines. Finally, we take a look at specific examples of how AI can be used to generate posts for Google business profiles as well as other social media posts. We talk about AI tools that can help repurpose and repackage content, as well as use AI to learn when your audience is most active and what hashtags they use. Additionally, we cover tools such as chat GPT and Publr which can help create social media posts and suggest images. Listen in as we discuss the difference between Google indexing and email marketing and how AI can help with creating emails and split testing. Show Highlights: Integrating AI into law firm marketing for improved efficiency and effectiveness. Using AI to expedite content research and outline creation for web pages and social media posts. Utilizing AI tools, such as chat GPT and Publr, to generate Google business profile posts and other social media content. Harnessing AI for email marketing, including creating headlines, messages, and split testing. Leveraging AI for content creation strategy, generating topics and keywords for web pages, and analyzing existing content for improvement. Navigating the potential pitfalls and precautions when using AI in law firm marketing. Examples of AI usage in advertising copy, printed materials, and landing pages. Follow and Review: We'd love for you to follow us if you haven't yet. Click that purple '+' in the top right corner of your Apple Podcasts app. We'd love it even more if you could drop a review or 5-star rating over on Apple Podcasts. Simply select “Ratings and Reviews” and “Write a Review” then a quick line with your favorite part of the episode. It only takes a second and it helps spread the word about the podcast. Supporting Resources: Schedule a Consultation: https://gngf.com/consultation  Visit the Website: https://gngf.com/  Visit streamlined.legal: https://streamlined.legal/  Twitter: @NextLevel_Legal  Instagram or Facebook: @nextlevel.legal Large Language Model AI Tools: ChatGPT: https://chat.openai.com  Jasper: https://jasper.ai Copy.ai: https://www.copy.ai/ Writesonic: https://writesonic.com Brevo (formerly sendinblue): https://www.brevo.com/ FeedHive: https://www.feedhive.com/features/ai  Buffer: https://buffer.com/ai-assistant Publr: https://publer.io/features/ai-assist  MailChimp: https://mailchimp.com/announcing-email-content-generator/  Constant Contact: https://www.constantcontact.com/features/ai-marketing  LawMatics - LM[AI]: https://www.lawmatics.com/lmai/ ACTION STEPS: Get a ChatGPT account and leverage the show notes to start some prompts to do some content research  And of course, don't forget a very important step today… be one of the listeners that help us get to our goal of adding 200 more listeners before our 100th episode by sharing our podcast with your colleagues or on your social media feed:  @NextLevel_Legal on Twitter or @nextlevel.legal on Instagram & Facebook.   EXAMPLE PROMPTS DISCUSSED ON THE PODCAST: To draft Content with Suggested Links/Citations, make sure the prompt contains these 4 parts: Assign a Role / PoV Directive Voice Outcome Example: “You are a writer for my law firm's website, in charge of marketing our services via educational content. Please describe the impact of a sexual harassment claim on the victim's lifetime earnings. Please maintain professionalism, and cite your legal sources, but express empathy for the victim and their circumstances. The aim of the content should be for other victims to contact our firm.” Please verify all sources! CREATE CONTENT OUTLINES FOR LONG TOPICAL PAGES (SEO Friendly) Start With: What are the most popular sub-topics related (your keyword or practice area) You will get a list of detailed topics to choose from for an outline for your page.  Then for each sub-topic, you want to include on your page: Follow with: “What are the most popular sub-topics related to (sub-topic)?” Follow with: “List Without Description The Top 5 Most Popular Keywords For The Topic Of (sub-topic)” Follow with: “List Without Description The Top 5 Most Popular Long-Tail Keywords For The Topic Of (sub-topic)” Now use your knowledge and your own words to flesh out each outline, and be sure to include some of the keywords and long-tail phrases in your copy. You could record a video talking through it and send it to a copywriter too.  *** Episode Credits If you like this podcast and are thinking of creating your own, consider talking to my producer, Emerald City Productions. They helped me grow and produce the podcast you are listening to right now. Find out more at https://emeraldcitypro.com. Let them know I sent you.

No matter the industry, AI has been the topic of many conversations lately. We aren't sure what it is, how to use it, if it's beneficial, or if it's a threat. We held out on talking about it on the podcast because we like to be able to provide action steps to take law firms to the next level. We have now tested the use of AI at GNGF and finally feel confident to share what we have learned and what AI features we are leveraging across our agency to help our clients. We are coming up on our 100th episode and second anniversary of Your Law Firm Is a Business – but we need your help. To celebrate, we want to add another 200 unique new listeners before we reach our 100th episode. You can help by sharing our show on social media and tagging us or leaving us a review on your podcast platform of choice. If we hit the goal, we will provide fun giveaways, including things from some of our tech tips episodes. Show Highlights: Free or low-cost AI tools we trust The importance of the prompt Using AI for Google Business Profile posts Creating a year of social media posts in under two hours Follow and Review: We'd love for you to follow us if you haven't yet. Click that purple '+' in the top right corner of your Apple Podcasts app. We'd love it even more if you could drop a review or 5-star rating over on Apple Podcasts. Simply select “Ratings and Reviews” and “Write a Review” then a quick line with your favorite part of the episode. It only takes a second and it helps spread the word about the podcast. Supporting Resources: https://gngf.com/consultation  https://gngf.com/ https://streamlined.legal/  ChatGPT - https://chat.openai.com Jasper - https://jasper.ai Copy.ai - https://www.copy.ai/ Writesonic - https://writesonic.com/ PromptVibes - https://www.promptvibes.com/  OneUp Social Posting: https://www.oneupapp.io/  HootSuite.com: https://www.hootsuite.com/  Stock Photos: https://istockphoto.com or https://stock.adobe.com  Twitter: @NextLevel_Legal Instagram or Facebook: @nextlevel.legal Social Media AI Prompt [FIRM NAME] is a law firm practicing [TOP LEVEL PRACTICE AREAS] in [CLIENT LOCATION/AREAS OF SERVICE]. Act as their digital marketing expert. Write [NUMBER OF POSTS] different [NUMBER OF WORDS] captions about the practice [PRACTICE AREA SUBJECT FROM AM] for my social media posts. Include a call to action to contact the firm at the end of the caption. ACTION STEPS: Get a ChatGPT account and leverage the show notes to start some prompts for social media posting. At a minimum, start with creating posts for your Google Business Profile. Double-check the post text against the ethics rules in your state (ask ChatGPT). Create 52 posts across the various practice area topics you want to focus on so you have one post per week. Setup up a social posting tool like the ones we recommended. *** Episode Credits If you like this podcast and are thinking of creating your own, consider talking to my producer, Emerald City Productions. They helped me grow and produce the podcast you are listening to right now. Find out more at https://emeraldcitypro.com. Let them know I sent you.

In this episode, you will learn how to: Analyze and prioritize your to-do lists and daily schedule for maximum impact Say no to the things that do not serve you and create space for the things that do Audit your calendar Increase productivity so you can complete the RIGHT things Do you find yourself running out of time at the end of the day for the things you want to accomplish?  We are busier than ever, but time is the great equalizer. Think about it! You have the same hours in the day as any number of successful people-- so let's dial in how we can make the most of it!  Family. Friends. Our phones. Social Media. Work obligations…the list can go on and on with all the good things we fill our time with but also, the things that drain us of our energy and resources, leaving us depleted and unable to focus on what truly matters to us!  Let's evaluate all the things on our plate and decide which things can stay and what stories, feelings, or tasks need to be eliminated. Here is the hard truth: if you want success in any area of your life, you need to say NO to many, many things. The success you have on any given thing is directly connected to how tight your focus is. By saying YES to one thing, you have to say NO to many others.  Today, I will be giving tips and tricks to regaining power over your schedule (and ultimately your life!) by creating the Yes/No list to establish clear boundaries on what will move us forward and what is holding us back from truly living the lives that we dream of!  Action Steps: Get out a piece of paper. Fold it vertically, and on one side write YES and on the other side, NO. (15:58)  Start with the things that you are saying YES to. It can be an action, a story you tell yourself, where you spend your time, a feeling or emotion….do these things currently serve you and your best interests? If not, shift it over to your NO list! What are you saying NO to? Be intentional!   Open your calendar, look at what you had on your schedule a week back and look a week ahead. What is on there that should not be and what is missing that should be there? Show me your calendar (and your bank account) and I will show you your priorities. Take an honest look at where your time is going!!! If something is truly important to you, you schedule and make time for it. It will show up on your calendar if it REALLY matters! What is on there out of obligation or habit? Change accordingly!   Suggested Reading:  The ONE Thing: The Surprisingly Simple Truth Behind Extraordinary Results (14:15) Gary Keller https://www.amazon.com/gp/product/1885167776/ref=as_li_qf_asin_il_tl?ie=UTF8&tag=thesparknow20-20&creative=9325&linkCode=as2&creativeASIN=1885167776&linkId=09403bdab13aee213572934ae4a080f9   Millionaire Success Habits: The Gateway to Wealth and Prosperity (20:33) Dean Graziosi https://www.amazon.com/gp/product/1401956874/ref=as_li_qf_asin_il_tl?ie=UTF8&tag=thesparknow20-20&creative=9325&linkCode=as2&creativeASIN=1401956874&linkId=f6cf44b5298ae1060b1f7e0338c989fd

Action Steps: Get some sleep! Sleep, rest, and recovery are vital for your own self-care. Download our free Rest and Recovery resource to help you get started.  Ask for help in every aspect of your life. Include your children in your requests. Children love to know they're stakeholders in the family and that you work as one unit together. Listen and speak with empathy. We need empathy so much in our lives these days, but we also need to practice empathy toward others. Michelle Hylton is VP/Associate General Counsel in the WarnerMedia Compliance Center of Expertise (CoE). In her role, Michelle serves as the lead compliance officer for the WarnerMedia News & Sports and WarnerMedia international businesses that include CNN, Bleacher Report, and Warner Bros. International. Michelle also serves as the subject matter expert on sanctions and export controls compliance, advising across the entire WarnerMedia organization on these issues. Prior to joining the WarnerMedia in 2007, Michelle was an associate at Hones Day's Atlanta office, where she spent seven years in the Capital Markets Group. In addition to her substantive legal work at WarnerMedia, Michelle participates in the WarnerMedia legal department's partnership with the Equal Justice Initiative and actively supports voting rights in her community by serving as a deputy registrar for the Fulton County Board of Elections. Michelle is an honors graduate of Duke University and The Pennsylvania State University Dickinson School of Law. She lives in Atlanta with her amazing family—husband, Anthony; daughter, Nina (13); son, Evan (11); and spunky Cocker Spaniel puppy, Schuyler.For more information on Dr. Carmen Mohan and/or HelloHealth's services or to browse our free downloads, visit hellohealthtoday.com.  If you're searching for us on a podcasting app, please remember to smoosh the words “Hello” and “Health” together—leave out the space.Sign up for our newsletter to receive wellness tips, resources, and event information delivered directly to your inbox.If you haven't already, leave a review. Tell us how listening in has changed you in some way. The review doesn't have to be long, maybe even just one word. How about, “Transformative”? Or, if you have time for two words, “Listen now!”Please feel free to reach out directly for more information about HelloHealth's services by contacting pr@hellohealthclinic.com.

When life hands you lemons.. You make… Lemonade! How to fight your way through a tough challenge or a valley in your life. Focus on the things that you CAN control and less worry about the things you can NOT control.  It's about how can YOU be better. When you get better on the inside everything on the outside gets better.  Rules  Spouse needs to always get better  It's not about you… But it is… (vs. the ‘bass ackwards'…. Be sacrificial)  What is (was) your promise (your non-negotiables)? Good is good enough… is it? When is it? Technology and convenience is up… greatness goes down. (Its not that hard; but it definitely not easy)  You are only going to really learn something when you ACT! Action is application.  One Step at a Time. Steps are ‘Practice' Just like in Sports.  ACTION STEPS Get honest Ask ?s What do you expect? (Doesn't matter if you don't know) Take Action  Learn Think One Step at a time. Start back to #1.  #beginnersMindset Links = OBSTACLE IS THE WAY Peace ✌

In today's podcast, Tim explains how to diversify your marketing strategy, including: Traffic buckets How much you should diversify Alternative traffic sources Action Steps Get the show notes @ https://exposureninja.com/podcast/213/ Get a FREE review of your website https://exposureninja.com/review/

Breathing is such a natural act and normally, we don't pay it much attention.  Somehow though, when we are giving a presentation, our breath control becomes a factor of success.  One component is our nerves, which are driving the chemical surge through the body, making our heart rate skyrocket, which speeds up our breathing pattern.    If we are not breathing properly, we can have mental white outs of the brain, because we are not getting enough oxygen.  We can't remember what it is we are supposed to say.  We get lost, become panicky and come across as disorganized, unconfident and flakey.   Voice is driven on the winds of breath exhalation and lack of breath power impacts audibility.  If we don't have good breath control, we can find ourselves squeaking out to the audience in this little voice that says, “I am not confident. I am not confident, I am not confident!”.   We might find that our lack of breath control results in our final words of our sentences just dropping away to nothing.  We often see speakers kill their key messages, by not supporting the key points with their words voiced with power and conviction.  There is no opportunity to punch out a strong message, because we are just vocally doing a disappearing act in front of the audience.   It could also be that we are becoming very breathy when we speak.  It sounds similar to people who have respiratory illnesses. They always seem to be gasping for breath.  Actually they are and so are speakers with no breath control. They simply can't pull in enough oxygen.   The lack of breath control gets transmitted to our cadence of when we speak.  A lack of air means we are confined to short breathy sentences and the lungs are only being filled in a very shallow fashion just from the top portion.   So how do we stop this and better instruct our instrument – our wonderful speaking voice?  I am going to pass on what I have learnt from nearly 50 years of karate training, where breath control is absolutely vital.  It is the same method used by singers.     Controlling our nerves is a key part of breath control, because if we don't, we are working at cross purposes with ourselves.  One of the techniques for controlling our nervousness is to go through some deep breathing exercises, before we go on stage in front of the audience.  We can do these seated or standing and they don't take very long.   Place both hands on your tummy and just touch lightly.  As you breath in, imagine you need to fill the lungs from the bottom most part of the diaphragm.  To help us do this we breath slowly and deeply and we can see if we are succeeding, because the hands on our tummy are starting to move forward.  This pushing out of the tummy is a good sign, it means we are doing the deep breath sequence correctly.  We reverse the process and slowly exhale and the hands are slowly drawn back in.  We need to do this slowly, because a bit too much force and speed here and we can become dizzy, as the flood of oxygen to the brain makes us feel lightheaded.   Correct breath control gives us the ability to make the tonal variations which keep command of our audience.  We can bring power to words and build to crescendos, when we want to emphasis particular key points.  It also helps us to relax and look super composed when we are standing in front of people. That confidence is contagious and our audience buys what we are saying.  And that is what we want isn't it. Action Steps Get to the venue early and find a quiet, private place to do some breathing exercises Place the hands over the tummy and check if we are breathing from the lower diaphragm or not Make this method your default method of breathing from now on If you start to feel yourself lacking air, then re-set and concentrate on breathing from the lower diaphragm.

What is Oxytocin, and what does it do for you? Have a listen as I share some ways that you can generate it. Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode. Topics Discussed in this Episode: What is oxytocin What oxytocin does What you can do to generate oxytocin in the body Heartfulness Key Takeaways: Oxytocin is a hormone that acts as a neurotransmitter. It plays a role in female reproductive functions as well as in different aspects of human behaviour. Oxytocin is quickly produced in the body with human contact. Studies have shown that we get oxytocin as well as relaxation benefits when we have a massage. Hugging also generates lots of oxytocin. Studies have also shown that when you hug a stranger for longer than 20 seconds, both of you will get a release of oxytocin. Cuddling with your pet dog also results in a huge release of oxytocin in the body. Action Steps: Get oxytocin by doing the following: Getting a massage. Hugging people. Cuddling with your dog. Active listening. Focused meditation. Sharing your feelings with someone. Practicing heartfulness. Leanne said: “[Heartfulness] is about doing something for somebody else, for something that’s bigger than you, or a cause that’s bigger than you.” “[Heartfulness is also] about doing something that is all about you. So it may be reconnecting with a hobby, a passion, or a purpose that you’ve just found.” If you want to register your interest in some of the ideas that I’m putting together with Bodyshot Performance, send an email to anne@bodyshotperformance.com. If you’re interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. If you’ve enjoyed what you’ve heard on this episode and it’s added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe to us on Apple Podcasts. Links to things mentioned in the show: Sign up for our free webinar on 6th November, Lead with Wellbeing More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer

How can we bring people together at this time of the pandemic? In this episode, I talk about the future of offsites. Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode. Topics Discussed in this Episode: What companies should be aware of when it comes to bringing people together What you should be thinking about in terms of an individual’s wellbeing The scar tissue concept Key Takeaways: The future of offsites will be outdoors. Airflow is absolutely crucial. It’s a really important aspect of getting fresh air into the lungs and keeping away from airborne pathogens. Almost all of us were shut up in our homes during the actual lockdown period. What we did see is a reconnection with nature. Reconnection with nature is an important aspect of wellbeing. When we get access to natural light, it does a lot of things for us. It can be energising, and you get a dose of serotonin. It is very difficult but not impossible to bond and connect remotely. But nothing quite substitutes that face to face. Action Steps: Get outside and reconnect with nature. Get exposed to natural light. Learn new skills. Leanne said: “I think there’s going to be a huge shift in the way that we’re going to bring people together… In short, it’s going to be much harder to get teams of people together.” “As we get a bit older, we tend to stay with what we know. And it can be really nice to step away from the world that you know and learn something new. Great for self-esteem. Great for confidence. Great as well for team building.” If you want to register your interest in some of the ideas that I’m putting together with Bodyshot Performance, send an email to anne@bodyshotperformance.com. If you’re interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. If you’ve enjoyed what you’ve heard on this episode and it’s added value to you, share the episode with someone you think could benefit from it. And don’t forget to leave a rating or a review and subscribe to us on Apple Podcasts. Links to things mentioned in the show: Sign up for our free webinar on 6th November, Lead with Wellbeing Lost Connections by Johann Hari More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer

What is red light therapy? How does it benefit your hormones and your health overall? Wes Pfiffner is on the show to tell us more about it. You can find all the info and links about this episode at https://holisticwellness.ca/episode107 Topics Discussed in this Episode: Red light therapy and its benefits How Joovv started  Photobiomodulation and how it works Research on red light therapy The light imbalance and how it affects the body How to use a Joovv device   Key Takeaways: Photobiomodulation is using specific wavelengths of red and near-infrared light to stimulate the mitochondria to produce energy. Different wavelengths of light do different things to the body. Ultraviolet light, for example, stimulates vitamin D production in humans, and red light was found to be rejuvenating to the skin. Some of the benefits of red light therapy include Benefits to the skin Relieves joint pain Reduces inflammation Enhanced muscle recovery Enhanced athletic performance Benefits to the hormones Benefits to the microbiome Hair regrowth Cognitive benefits Inflammation reduction is probably the biggest benefit of red and near-infrared exposure that’s been documented to date. Inflammation is the root cause of almost every chronic disease in the body.   Action Steps: Get adequate exposure to sunlight. Consider getting red light therapy. When getting red light therapy, make sure there’s clinically proven wavelengths, that the coverage area is that, and that the intensity is there.   Wes said: “It’s really amazing how giving your body exposure to these wavelengths of red and near-infrared has a systemic effect across the whole body in such a positive way. It’s almost kind of like a multivitamin.” “Not all red light is created equal. Even though they can have the same wavelengths and clinically proven wavelengths, the intensity needs to be there.”   Thanks for listening! Important Announcements:  Connect with me over on Instagram, @holisticwellnessfoodie. It would also mean so much if you would leave us a rating or a review at any podcast platform that you’re listening to us on.    Links to things I talk about in the show: Save 15% off North American Herb and Spice Products with coupon code HOLISTIC15% Check out the LIVALATTE  Check out HEMPANOL PM  AOR - you can order online at https://aor.us/ (USA) or https://aor.ca/ (CANADA). Use the code healthyhormones2020 for an extra 5% off, on top of any other discounts.    My ebooks, meal plans & guides are on sale for 20% off with the code SAVE20 - visit shop.holisticwellness.ca to explore your options. If you're looking for healthy recipe inspiration, there are a ton of meal plans + recipes available there for you to dive into. You'll get instant access so you can start cooking right away.   You can get ALL Designs for Health supplements for 10% off with the code SAVE10 over at shop.holisticwellness.ca Joovv.com/holisiticwellness - Code: HW Where you can find Wes Pfiffner and Joovv Joovv's Website Joovv's Facebook  Joovv's Instagram   Where you can find me: Samantha’s Facebook Samantha’s Instagram Samantha’s Website Samantha’s Twitter Healthy Hormones for Women Podcast Private Community on Facebook   How you can work with me: 6-Week Healthy Hormones for Women Intensive - Get 60% when you enroll today! Healing & Dealing with Hashi’s

Why are house rules important? My man, Gaetan Boutin, joins me in this 100th episode, where we share our house rules and how they’ve helped us live the best life as individuals and as a couple. You can find all the info and links about this episode at https://holisticwellness.ca/episode100. Topics Discussed in this Episode: Our house rules and how they’ve helped us live the best life and support each other The list of things that we wanted in our house Being conscious of using eco-friendly products Living a toxin-free life Key Takeaways: Choosing your mattress is very important because a lot of the mattresses out there lets off a gas and you’ll end up breathing in chemicals while you’re sleeping. It’s nice to have artwork that resonates and means something to you. When it comes to infrared saunas, you want to make sure the wood doesn’t have any glues or stains or sealers. And with the infrared elements that heat, get the ceramic ones. An infrared sauna is an incredible health tool and a very good investment. Plants in the house help to purify the air and boost your mood. When it comes to moving to a new house, what you should start with first is your cleaners, like what you use to clean your house with and what you do your laundry in. A cluttered space is a cluttered mind. A clutter-free space sets your mind at ease.   Action Steps: Get an organic mattress as well as organic sheets. Be conscious of local and reclaimed wood. Support local artists by buying their artworks for your walls. Invest in an infrared sauna. Build a home gym. Get a water filtration system. Be conscious of the products that you use to clean your house and everything in it, your clothes, and your body. Keep your space clutter-free. Gaetan said: “As the sun starts to go down… we start to dim our lights as well. We do our best to mimic mother nature and the cycle of mother nature.”  Samantha said: “If something needs to get done, we just do it. There is no bickering at each other about it… We just try to be conscious of having harmony in the house and being kind to each other.”   Thanks for listening! Important Announcements:We’ve opened registration to the Metabolic Reset program. Join now, make your health a priority, and be a part of our amazing community!   Connect with me over on Instagram, @holisticwellnessfoodie. It would also mean so much if you would leave us a rating or a review at any podcast platform that you’re listening to us on.    Links to things I talk about in the show: Save 15% off North American Herb and Spice Products with coupon code HOLISTIC15% Check out the LIVALATTE  Check out HEMPANOL PM AOR -- you can order online at https://aor.us/ (USA) or https://aor.ca/ (CANADA). Use the code healthyhormones2020 for an extra 5% off, on top of any other discounts.  My ebooks, meal plans & guides are on sale for 20% off with the code SAVE20 - visit shop.holisticwellness.ca to explore your options. If you're looking for healthy recipe inspiration, there are a ton of meal plans + recipes available there for you to dive into. You'll get instant access so you can start cooking right away. You can get ALL Designs for Health supplements for 10% off with the code SAVE10 over at shop.holisticwellness.ca   Where you can find Gaetan: Gaetan’s Instagram (@strongathlete)Gaetan’s Website  Strong Athlete Life Podcast   Where you can find me: Samantha’s Facebook Samantha’s Instagram Samantha’s Website Samantha’s Twitter Healthy Hormones for Women Podcast Private Community on Facebook   How you can work with me: 6-Week Healthy Hormones for Women Intensive - Get 60% when you enroll today! Healing & Dealing with Hashi’s

Nicolas Ortner, CEO of The Tapping Solution, joins JJ today to discuss how to use tapping to lower stress and anxiety. Tapping is a healing modality that combines ancient Chinese acupressure and modern psychology. Tapping is amazingly effective for many different things, both physical and emotional. The free app offers a quick demo and multiple tapping meditations that you can apply to many different situations. Come listen to this amazing podcast episode and get excited about how tapping can change your life today!     Freebies From Today’s Episode Get Nick Ortner’s free tapping app by going to jjvirgin.com/tapping.   Main Points From Today’s Episode Tapping is a technique to address stress in the body. The free app demonstrates how this simple action step can address emotional and physical issues. Tapping has immediate results. It has amazing benefits – some people experience results after just one 10-minute tapping session. Tapping can be used alongside other therapies. It is great to use with kids, whose ability to communicate emotions may not be very well developed.   Episode Play-By-Play [5:20] How Nick got involved with tapping (EFT - Emotional Freedom Technique) [7:00] Nick explains how EFT takes away a bad feeling. It’s not just you deciding not to feel bad about something...it’s just gone. [10:18] Making a movie about tapping [14:00] Nick’s secret to tapping success [21:20] What exactly is tapping, and what different things can it be used for? [28:00] Research on how tapping affects our bodies and emotions [34:26] Tapping works well in conjunction with other therapies, like talk therapy or cognitive behavioral therapy, especially in children. [36:00] Tapping is super easy to pick up by downloading the app.   Action Steps: Get the free Tapping Solution App Use tapping as a prep tool before meditation if you’re having difficulty.     Mentioned in this episode: Subscribe to Reignite Wellness with JJ Virgin Become part of JJ’s community JJ Virgin Official Facebook page JJ Virgin on Instagram JJ Virgin on YouTube The Tapping Solution The Tapping Solution app Previous podcast with Nick Ortner Research EFT Universe on tapping Previous podcast with Dawson Church Gorilla Thumps and Bear Hugs

What can a genetic test tell you about yourself? Get ready to have your mind blown as one of the smartest women that I know, Dr. Robyn Murphy, talks about genetic testing and the things that you can learn from getting a genetic test. You can find all the info and links about this episode at https://holisticwellness.ca/episode89 Topics Discussed in this Episode: What it means to test your DNA The types of genetic testing The things that we can learn by testing our DNA The connection between the gallbladder, estrogen, and chemical toxicity, and how it relates to genetics The DUTCH test How your diet is impacting your genes The keto diet and whether it’s the best option for you How to know if you’re getting the right amount of nutrients   Key Takeaways: Your DNA is the code that provides the information for your cells what to make, how to function, and how to respond to the environment. This is passed down through lineage -- you get half of it from your mother, and the other half from your father. The way that the report of your genetic test is delivered is through easy-to-understand terms. It’s more about what the action items are. Dietary intervention. What type of diet are you going to best respond to? Are you sensitive to fat and gaining weight? Are you going to respond well to a keto diet or a low-fat diet for weight loss?   Sensitivities. Do you have risk factors for celiac disease or non-celiac gluten sensitivity?   Nutrients. What is your individual nutritional need? Are you getting enough B vitamins? Do you need to supplement? Are you getting enough choline? Physical fitness and exercise. What types of exercise do you have more predilection towards?  Detox pathways. Hormone health. Obesity risks. Mental wellness. The only food sensitivity that we can really look at with a genetic test is gluten sensitivity. It has to do with how the immune system is responding to the food based on whether there’s a risk for celiac disease or whether there’s non-celiac gluten sensitivity. The methylation pathway is found in every single one of cells for the most part, and it’s what’s responsible for healing our DNA, for repairing our cells and making sure that we have something called SAM (S-Adenosyl methionine), which is used for hundreds of biochemical pathways.   Action Steps: Get a genetic test and start to understand more about your individual health. Do a follow-up testing to the DUTCH test annually or bi-annually and be mindful of appropriate surveillance as well talking to your healthcare provider for healthy estrogen and hormones. Consider supplementing to help increase your nutrient stores and make sure you’re optimizing to make sure all your cells and biochemical pathways are working properly.   Robyn said: “The lifestyle genetics, what we’re using this information for, is to determine what specific lifestyle strategies are going to be best for that individual. So it’s predictive medicine, it’s predictive testing.” “All what we’re trying to do is prevent diseases and make sure that people feel their best, have the best quality of life and are really making the key choices that are going to make a big difference in their life.”   Thanks for listening! Links to things we talk about in the show: Top Genetic-Based Tips by Dr. Murphy Important Announcements: Learn more about our Genetic Coaching program. Save on the AOR Genetic Test + Supplements with the code HEALTHYHORMONES 2020.  Canada - AOR.CA US - AOR.US   Connect with me over on Instagram, @holisticwellnessfoodie. It would also mean so much if you would leave us a rating or a review at any podcast platform that you’re listening to us on.    Where you can find Dr. Murphy and AOR Health: Dr. Murphy’s Website Dr. Murphy’s Instagram (@drrobynmurphy) Dr. Murphy’s Twitter (@DrRobynMurphy) AOR Health’s Instagram (@aorhealth) AOR Health’s Twitter (@AORhealth)   Where you can find me: Samantha’s Facebook Samantha’s Instagram Samantha’s Website Samantha’s Twitter Healthy Hormones for Women Podcast Private Community on Facebook   How you can work with me: 6-Week Healthy Hormones for Women Intensive - Get 60% when you enroll today! Healing & Dealing with Hashi’s

Christina Stembel entered the $3B online flower industry with no experience and very little money. With a dream to innovate on how business was done, she came up with a unique model that eventually led to Farmgirl Flowers’ $23.4M in revenue last year. Visit https://www.leadquizzes.com/podcast for the complete show notes of every podcast episode.   Topics Discussed in this Episode: [01:48] What gave Christina the idea of going into the flower business [03:37] Some of the things that Christina saw with the major players in the online flower market that made her think she could come in and stand out [05:56] How Christina came up with Farmgirl Flowers’ unique business model [06:49] How they tackled the problem of “waste” in the flower industry [09:27] What they did to make their bouquet pieces different from the competition [10:47] How Christina started Farmgirl Flowers with her personal savings and how she got it launched off the ground [12:49] What their first year in business looked like [14:24] How they started marketing in their first year [16:25] How they built their customer base by utilizing customer feedback [19:42] The different ways they get customer feedback [20:57] How they started doing advertising in years three and four and their strategy of pushing it through Yelp [23:30] Christina’s first hire and what she brought them in to do [26:47] Farmgirl Flowers’ supply chain, how they decided to get their sourcing, and how it evolved over time [30:39] The challenge of supporting American growers and why they eventually decided to get international sourcing [35:06] How much people cared about the idea of supporting American growers [36:38] The one thing that Christina did that had the biggest impact on Farmgirl Flowers’ growth [38:24] How Christina made sure she hired the right person. [39:05] The area that Christina personally had to grow in as a business owner to get to where she is today   Key Takeaways: In previous generations, people would hide behind the fact that it’s the thought that counts, but it’s not the thought that counts with younger people. If they’re going to spend $80 to $100 of their hard-earned money on a bouquet of flowers, it better be worth that much. Flowers have a very rough perishability time period, even more so than food. If you’re in the flower business, you can’t make a mistake. You have about three days to use those flowers before you have to dump them. 79% of the people that buy flowers are women buying for women. It’s the actual marketing spend that’s going to drive your growth. If you are spending on people managing that spend, that’s money you could be actually spending on the spend. You need as much money to get in front of people as you can. Parenting books are wonderful for managing people.   Action Steps: Get customer feedback and use it to make the necessary changes to create the best product offering that would allow you to meet your business goals. Find the platform that everybody else is using for advertising and put your money there. Become a good leader and manage your people well. Put a lot of emphasis on team culture early into your business.   Christina said: “The industry is very old school. It’s ancient. Most of the American farmers are second or third generation and they’ve been doing things in certain ways. And getting them to break that, the system that they’ve been set up for and doing things for multiple generations is not easy.” “Every dollar that I can spend, putting it back into marketing, is what’s going to help keep fueling our growth.”   More from Christina Stembel: Farmgirl Flowers’ Website Farmgirl Flowers’ Facebook Farmgirl Flowers’ Instagram (@farmgirlflowers) Christina’s LinkedIn   Tools and resources mentioned in this episode: The Culture Code: The Secrets of Highly Successful Groups by Daniel Coyle Books written by Brene Brown How to Raise an Adult: Break Free of the Overparenting Trap and Prepare Your Kid for Success by Julie Lythcott-Haims   Sponsor link 14-day Free Trial to LeadQuizzes   Thank you for listening! If you enjoyed this episode, subscribe to this podcast! And don’t forget to leave me a rating and a review on iTunes!

Breathing. How hard can that be when we are presenting?  Funnily enough we do crazy things and create problems where we don't need them.  Today we are going to look at how to make sure we have enough oxygen to the brain and enough wind power to drive the vocal chords. Welcome back to this weekly edition every Tuesday of "THE Cutting Edge Japan Business Show" I am your host Dr. Greg Story, President of Dale Carnegie Training Japan and best selling author of Japan Sales Mastery. We are bringing the show to you from our High Performance Center in Akasaka in Minato-ku, the business center of Tokyo. Why the Cutting Edge?  In this show, we are looking at the critical areas for success in business in Japan.  We want to help advance everyone's thinking so that we be at the forefront, the Cutting Edge, of how to flourish here in this market.   Before we get into this week's topic, here is what caught my attention lately. The biggest and most powerful Japanese business federation is the Keidanren. It's chairman Hiroaki Nakanishi recently told a news conference that lifetime employment is no longer sustainable. The link between tenure and wages in japan is one of the strongest in the OECD countries.  With lifetime employment the firm is supposed to develop you throughout your career. However, more than two thirds of Japanese workers believe they need further training, which is double the OECD average.  Participation in lifelong learning in Japan is in the bottom quarter of OECD members.  Also the share of Japanese workers who find training useful for jobs is the lowest in the OECD.  In other news, Softbank has used at least five investment vehicles, including the one hundred billion dollar Vision fund to make its mobility investments.  Deep pockets and aggressive investing tactics and sweeping vision of the future of transportation give SoftBank and its founder Masayoshi Son and outsized influence in shaping the entire industry. The Vision Fund has more than thirty investment professionals who work to promote cooperation and integration among the portfolio companies, which they refer to as a family.  Finally, Japan's greenhouse gas emissions fell one point two percent in fiscal two thousand and seventeen, a fourth straight year of decline.  The Environment Ministry said this was a result of increased  use of renewable energy.  Japan is targeting a twenty six per cent cut by twenty thirty.  So far they are at eight point four percent.   This is episode number eighty eight and we are talking about  What Is the Correct Breathing Method When Presenting    Soredewa ikimasho, so let's get going. Breathing is such a natural act and normally, we don't pay it much attention.  Some how though, when we are giving a presentation, our breath control becomes a factor of success.  One component is our nerves, which are driving the chemical surge through the body, making our heart rate skyrocket, which speeds up our breathing pattern.    If we are not breathing properly, we can have mental white outs of the brain, because we are not getting enough oxygen.  We can't remember what it is we are supposed to say.  We get lost, become panicky and come across as disorganized, unconfident and flakey.   Voice is driven on the winds of breath exhalation and lack of breath power impacts audibility.  If we don't have good breath control, we can find ourselves squeaking out to the audience in this little voice that says, “I am not confident. I am not confident, I am not confident!”.   We might find that our lack of breath control results in our final words of our sentences just dropping away to nothing.  We often see speakers kill their key messages, by not supporting the key points with their words voiced with power and conviction.  There is no opportunity to punch out a strong message, because we are just vocally doing a disappearing act in front of the audience.   It could also be that we are becoming very breathy when we speak.  It sounds similar to people who have respiratory illnesses. They always seem to be gasping for breath.  Actually they are and so are speakers with no breath control. They simply can't pull in enough oxygen.   The lack of breath control gets transmitted to our cadence of when we speak.  A lack of air means we are confined to short breathy sentences and the lungs are only being filled in a very shallow fashion just from the top portion.   So how do we stop this and better instruct our instrument – our wonderful speaking voice?  I am going to pass on what I have learnt from nearly 50 years of karate training, where breath control is absolutely vital.  It is the same method used by singers.     Controlling our nerves is a key part of breath control, because if we don't, we are working at cross purposes with ourselves.  One of the techniques for controlling our nervousness is to go through some deep breathing exercises, before we go on stage in front of the audience.  We can do these seated or standing and they don't take very long. Find out more when we come back from the break Welcome backand if you would like to improve your public speaking skills then take a look at our Successful Public speaking course.  This is a one day programme and the next course will he held on July eighth.  If you want to develop a very high level of speaker skill, then our two day High Impact Presentations course will do just that.  Japanese language versions are being held on July tenth and eleventh and later in the year on November thirteenth and fourteenth.  The English version will be held on July sixteenth and seventh .  The details can be found on our website at enjapan.dalecarnegie.com   Back to where we left off. Place both hands on your tummy and just touch lightly.  As you breath in, imagine you need to fill the lungs from the bottom most part of the diaphragm.  To help us do this we breath slowly and deeply and we can see if we are succeeding, because the hands on our tummy are starting to move forward.  This pushing out of the tummy is a good sign, it means we are doing the deep breath sequence correctly.  We reverse the process and slowly exhale and the hands are slowly drawn back in.  We need to do this slowly, because a bit too much force and speed here and we can become dizzy, as the flood of oxygen to the brain makes us feel lightheaded.   This diaphragm breathing is actually how we should be breathing all of the time and I recommend you start the practice and make it your default habit.  When we are in front of the audience, they cannot see the breathing rhythm, so there is no need to feel self-conscious.  Every breath we take starts at the lowest point of the diaphragm and we sense our tummy being pushed out and then being pulled back in. This is how we should be breathing while we are on stage.   Interestingly enough, if we lose the flow and suddenly, the breath begins from the very top of the chest, we will feel our pulse rate pick up, our chest tighten and our shoulders start to rise.  This might happen at first, before we can master this deep diaphragm breath control, but don't worry.  Just slow the breath down and concentrate on the lower diaphragm and trying to push your tummy out with each inhalation.  Once you do this, the cycle will re-institute itself and you will be getting plenty of air.  The key is to pick this up in rehearsal.   Correct breath control gives us the ability to make the tonal variations which keep command of our audience.  We can bring power to words and build to crescendos, when we want to emphasis particular key points.  It also helps us to relax and look super composed when we are standing in front of people. That confidence is contagious and our audience buys what we are saying.  And that is what we want isn't it.   Action Steps Get to the venue early and find a quiet, private place to do some breathing exercises Place the hands over the tummy and check if we are breathing from the lower diaphragm or not Make this method your default method of breathing from now on If you start to feel yourself lacking air, then re-set and concentrate on breathing from the lower diaphragm.   THE Cutting Edge Japan Business Show is here to help you succeed in Japan.  Subscribe on YouTube, share it with your family, friends and colleagues, become a regular. Thank you for watching this episode and remember to hit the subscribe button. Our website details are on screen now, enjapan.dalecarnegie.com, it is awesome value, so check it out. Please leave me some feedback on YouTube, I would love to know how this show helped and what other topics you are interested in for me to cover.  Remember I am here as a free resource to help you, so just tell me how I can help you best. You might also enjoy my podcasts. Look for the Leadership Japan Series, The Presentations Japan Series and The Sales Japan series wherever you get your podcasts.   In episode eighty nine we are talking about Presenting Our Sales Materials. Find out more about that next week. So Yoroshiku Onegai Itashimasu please join me for the next episode of the Cutting Edge Japan Business Show We are here to help you and we have only one direction in mind for you and your business and that is UP!!!

An agreement is something you've told yourself that you now accept as truth... But it may not necessarily be true! AND it may be harming your subconscious. I want to challenge these truths and teach you how to recognize them, how to replace them, and how to take steps to make the new agreement true. The first step in reversing agreements or truths is recognizing them. This part is crucial and can be difficult, as we are trying to un-do possibly decades of negativity that either we or someone else has planted within our hearts and minds. Watch for words like: “I am/am not.” “I can/can't.” “I will/won't.” “I do/don't.” Write down your top 3 “agreements.” Write down a NEW agreement. Then plan 3 actionable steps to reverse the original agreement/truth.  Here are some examples: Original agreement: “I am bad at math.” New agreement: “I am capable with my calculator and Excel spreadsheet.” Action Steps: Watch a YouTube video on basic math skills for business/life. Take a course on input and output for business. Learn 5 functions in Excel Original agreement: “I am unorganized.” New agreement: “I am organized.” Action Steps: Block 1 day to organize your desk. Take an organizing course. Help organize something for someone else. Original agreement: “I am a procrastinator.” New agreement: “I will plan accordingly.” Action Steps: Get a “procrastinating buddy” and help hold each other accountable. Reward yourself for a month (or a week) of not procrastinating. Buy yourself a planner or print a calendar and give yourself enough time (3+ hours) to write everything out and plan ahead! Affirmations Affirmations are short, powerful statements that you say (preferably out loud) that spark change in your life. They can be used to eliminate something from your life or help create something new in your life! Affirmations are used to consciously control your thoughts and will be a BIG HELP in reaffirming your new agreements!  “I value my work.” “I am worth every penny I charge for my work.” “I can do this.” “I am good at math.” “I am organized.” I highly recommend googling affirmations and selecting ones that really speak to you. Print them off and say them out loud once a day. To make these EXTRA powerful, say them to yourself in the mirror! You will feel silly but TRUST ME… it's powerful and it works! Don't limit yourself by believing these agreements! Use the power within you to make positive changes and reverse these false truths. Commit to working on this for 30 days (or longer)… whatever it takes!  We got this Encouragers! Click here to download the reflection guide.

What are the core supplements that everybody should take to support their whole body from head to toe? Listen in as I talk about the five foundational supplements that are incredibly essential in supporting your hormones, your brain, your heart, and your energy. You can find all the info and links about this episode at https://holisticwellness.ca/episode53. Topics Discussed in this Episode: The five foundational supplements for everyone across the board Vitamin D Fish oil or omega-3 Magnesium Probiotics Juice Plus Food sources of magnesium The different benefits of Omega-3 Things to look for in a probiotic   Key Takeaways: Vitamin D Vitamin D functions more like a hormone in your body, and it’s really important for modulating your immune system, for brain development, and for hormone support. It’s also important in supporting bone density as well as insulin management. Studies show that those with hypothyroidism tend to have significantly lower levels of vitamin D. There have been some great studies showing that higher intakes of vitamin D were associated with lower risks of pancreatic cancer. Studies also show that those who have any kind of psychiatric issues or neurological diseases are typically vitamin D deficient.   Fish Oil or Omega-3 Omega-3 is really a brain nutrient. Omega-3 helps to switch off the genes that store fat and turn on the genes that break down fat. It reduces your risk of heart attack, stroke, congestive heart failure, and even diabetes. Omega-3 can help your body to increase the utilization of fat storage from your fat cells. One of the biggest things that many people experience from supplementing with omega-3 and fish oil is the reduction in their inflammation. Omega-3 also helps to improve mental focus, memory, and overall brain function. It increases your serotonin levels and has a very positive effect on your mood. From a skin perspective, it helps to lubricate and support your skin internally.   Magnesium So many people are deficient in magnesium and magnesium deficiency can really put you at a risk for impaired metabolic function and reduce your mitochondrial function. There are lots of ways to get your magnesium. Foods rich in magnesium include leafy greens like spinach, swiss chard, turnip greens or beet greens, kale, bok choy, romaine lettuce, colored greens, broccoli, Brussels sprouts, cacao, avocado, different seeds and nuts, and fatty fish like wild-caught salmon or mackerel. Magnesium helps to strengthen your bones by promoting healthy bone density. It is also involved with helping to control blood sugar levels, especially in people who have diabetes or may be at risk for diabetes. Magnesium also helps to relieve constipation. Magnesium is also great for sleep, protecting your heart, and any type of mood disorders -- anxiety, irritability, and even depression.   Probiotics Our gut is basically home to approximately 100 trillion microorganisms and our gut contains 10 times more bacteria than all human cells in the body. Some things that can really impact our gut and our gut flora are antibiotics. After antibiotic use, the diversity of your gut flora isn’t recovered unless you supplement with probiotics. Infants that aren’t breastfed and are born to mothers with bad gut flora are more like to develop unhealthy gut bacteria and that these early differences in gut flora may predict being overweight, developing diabetes, having eczema, psoriasis, depression, and other health problems in the future.   Greens Products or Juice Plus+ Juice Plus+ is a blend of 30 different fruits and vegetables, bridging the gap between what you should eat and what you do eat every day, so it’s really providing you with real food nutrition. It comes in three different bottles -- the Orchard Blend, the Garden Blend, and the Vineyard Blend. PaleoGreens from Designs for Health is over 90% organic and doesn’t have grains, gluten, fructose, and soy.   Action Steps: Get your vitamin D levels tested so that you can really gauge where you are on the range. Work with a health practitioner to assess your dosing when it comes to magnesium supplements. Support your gut by supplementing with a probiotic. Make sure that your probiotics have live active culture, that there’s no sugar added, and that it’s enteric-coated so this can really help support with your digestion and bioavailability, especially if you have low hydrochloric acid or stomach issues and digestive issues in general. Enteric-coated will mean that it can help you absorb it much, much better. When it comes to probiotics, look for a combination of different strains and at least 10 billion cultures. And make sure that it’s non-GMO certified.   Samantha said: “I call [these supplements] the foundational five because I think that these are really at the core that everybody should take, and then on top of that, you can add in other strategic supplements based on your condition or symptoms or whatever you might be experiencing.” “I don’t typically recommend multivitamins… because if you need to get a high dose of vitamins, you’re going to have to pop a lot… and oftentimes you’re just getting really crappy versions of the vitamins in there… Instead, I recommend a greens product or something like Juice Plus+.”   Thanks for listening!   Important Announcements: Register for my FREE Weight Loss + Hormone Webinar on March 20th and get a behind the scenes look at our 12-week weight loss program + receive an exclusive webinar discount.   Also, sign up for our weekly newsletter! And if you’re a health practitioner or an entrepreneur, be on the lookout for the Holistic Wellness Business Mentorship program that’s coming soon!   If you have any questions, connect with me over on Instagram, @holisticwellnessfoodie. And it would mean so much if you would leave us a rating or a review over on iTunes or Spotify or Stitcher, or whichever platform you’re listening to us on. Take a screenshot of your review and email it over to us, and get our FREE 3-Day Hormone Balancing Meal Plan.     Episodes mentioned that you shouldn’t miss: Podcast Episode 45: Eat Your Vitamins: Essential Nutrients for Women’s Health Podcast Episode 49: Top 10 Herbs for Hormonal Health   Recommended Products: Magnesium bisglycinate Designs for Health NeuroMag (Magnesium L-threonate) Designs for Health OmegAvail Hi-Po Designs for Health TG Fish Oil Emulsion in Mango Peach Smoothie Juice Plus+ Designs for Health PaleoGreens   *Shop for these at the Holisticwellness Shop. Enter the coupon code save15 at checkout and get 15% off.   Where you can find me: Samantha’s Facebook Samantha’s Instagram Samantha’s Website Samantha’s Twitter Healthy Hormones for Women Podcast Private Community on Facebook   How you can work with me: 6 Week Healthy Hormones for Women Intensive - Use the coupon code PODCAST at checkout to save 60%. Healing & Dealing with Hashi’s

Welcome to another Q&A episode! The questions that come in, many of us have these questions and sometimes we’re just scared to ask. So take a listen as I provide some insights and strategies on the things that you want to know about. Enjoy! You can find all the info and links about this episode at https://holisticwellness.ca/episode52. Topics Discussed in this Episode: How can you boost low progesterone? Why should you take a DUTCH test? When you have low thyroid function, should you support your thyroid, your adrenals, or both? What can you do with terrible menopausal symptoms? Should you eat different foods while you’re on your period? Is it possible to take too much B vitamins? What can you do about getting sick a lot? Key Takeaways: Some of the reasons for having low progesterone could be age. Or it could be that your progesterone is low in relation to your estrogen, meaning that there is estrogen dominance going on. If you have low thyroid function, it typically means you have a high adrenal function. So your adrenals and your thyroid can’t really function at the same time. When it comes to menopause, your symptoms will get worse if you have a congested liver, if you have adrenal fatigue, and if you have low thyroid function.   Action Steps: Get acupuncture treatment to help boost low progesterone. You can also start to incorporate some evening primrose oil, specifically during the second half of your cycle. Get a DUTCH test. Support both your adrenals and your thyroid. Address terrible menopausal symptoms: Do a thyroid test and run a full thyroid panel). Manage the stressors in your life. Implement a high level of self-care. Detoxify. Get rid of toxic products that you’re currently using. Go to ewg.org and look up the Clean 15 and the Dirty Dozen lists. Eat a variety of foods during your period. Make sure you’re getting enough iron by eating red meat (lamb, beef, organ meats like liver). If you have a heavier flow, take an iron supplement. Get lots of vitamin C by eating citrus fruits (lemons, lime, grapefruit, berries) and dark leafy greens. Vitamin C is going to help with the absorption of iron. Eat foods rich in omega-3 (fish oil, hemp seeds, flax seeds, chia seeds, wild-caught fish). Eat foods rich in B12 (red meat, dark leafy greens) Pay attention to carbohydrates. Some women need a little bit more carbohydrates during their period and everybody is different. What to do if you often get sick: Eat mushrooms. Reishi mushrooms, Cordyceps, and Chaga are really good and help to modulate the immune system. Increase your vitamin C intake by eating vitamin C-rich foods or supplementing with it. Make sure you stay hydrated. Support your gut health with probiotics, fermented foods, and bone broth. Make sure you’re sleeping well enough and that you’re creating healthy boundaries around your sleep. Get anti-inflammatory herbs and spices (ginger-lemon tea, ginger-lemon-turmeric lemonade).   Samantha said: “[The DUTCH test] is a wonderful hormone test because it will not just show you what’s going on with your sex hormones but will also really break down all your hormone metabolites and how well your liver is.” “If you feel like you’ve done everything… and your symptoms are still showing up in a big way, that’s when I would suggest to go dive in and now do the DUTCH test. Instead of trying to guess everything, just test, don’t guess, and then dive into that.”   Thanks for listening!   Important Announcements: Sign up for our weekly newsletter. And if you’re a health practitioner or an entrepreneur, be on the lookout for the Holistic Wellness Business Mentorship program that’s coming soon!   If you have any questions, connect with me over on Instagram, @holisticwellnessfoodie. And it would mean so much if you would leave us a rating or a review over on iTunes or Spotify or Stitcher, or whichever platform you’re listening to us on. Take a screenshot of your review and email it over to us, and get our FREE 3-Day Hormone Balancing Meal Plan.   Links to things we talk about in the show: DUTCH Test ewg.org   Recommended Products: Designs for Health Adrenotone PURICA Immune 7 PURICA Complete 360   *Shop for these at the Holisticwellness Shop   Where you can find me: Samantha’s Facebook Samantha’s Instagram Samantha’s Website Samantha’s Twitter Healthy Hormones for Women Podcast Private Community on Facebook   How you can work with me: 6 Week Healthy Hormones for Women Intensive - Use the coupon code PODCAST at checkout to save 60%. Healing & Dealing with Hashi’s

Patrick Campbell, Co-founder and CEO of ProfitWell, talks about how they grew to over $10M in revenue by taking on the role of pricing experts for their clients and revolutionizing how businesses price their products and services through their technology. Visit https://www.leadquizzes.com/podcast for the complete show notes of every podcast episode. Topics Discussed in this Episode: [01:40] How they got the idea for Price Intelligently and what it does [02:46] The pricing problem and how they went about trying to solve it [07:14] How they took their idea to their first customers [09:12] How they got potential customers interested in their content [11:26] What it looks like for someone who wants to improve their pricing [13:25] Tactical things that you can do to improve your pricing [14:39] How they work with their customers [15:45] How they handled things in the early days of Price Intelligently [17:58] The strategies they used to grow their business [19:44] Outsourcing their sales and finding the right person that could do it [21:03] Having systems in place with following up with the inbound and creating outbound leads [21:58] How they did their inbound content strategy [25:08] How they got to over $10M [28:18] Developing the tool ProfitWell and what it does [32:10] How long it took them to build ProfitWell and how much it cost [36:45] How they found the best people to work on ProfitWell [38:49] How they’re able to gain their customers’ trust [40:56] What they did that had the biggest impact on their growth   Key Takeaways: The biggest problem is getting people to realize that your price is the exchange rate on the value that you’re providing. And that value is crucial to measure for the customer that you’re trying to sell to. If you get your value metric correct, what ends up happening is you basically align yourself to your customer and how they want to see and pay for your product. As you grow, you have to be comfortable with failing. Getting to $10M takes work but it’s not difficult if you are willing to give up some constraints.   Action Steps: Get some data to help you with your pricing decisions. Don’t be afraid to talk to people about your price and about your value. Ask people traditional, non-leading questions like: At what price is this way too expensive that you’d never consider purchasing it? At what price is this a really good deal that you would purchase it right away? Get your value metric correct.   Patrick said: “It doesn’t really matter what business you’re in... the thing that’s amazing about the world of technology and the world of online is that a lot of us will produce something of value... and then all of a sudden, when it comes time to price that product, we just lose our minds.” “A lot of people, they’re very scared to go talk to people about their price, they’re scared to go talk to people about their value. But you have to realize that everyone understands that things cost money… You have to talk to them about value.”   More from Patrick Campbell and ProfitWell: ProfitWell’s Website Patrick’s LinkedIn Patrick’s Twitter (@patticus) Patrick’s Email   Tools and resources mentioned in this episode: High Output Management by Andrew S. Grove   Sponsor link 14-day Free Trial to LeadQuizzes   Thank you for listening! If you enjoyed this episode, subscribe to this podcast! And don’t forget to leave me a rating and a review on iTunes!

How can we treat PCOS naturally? If you are one of the many women who is struggling with PCOS, take a dive into this topic with Dr. Felice Gersh as she shares lots of amazing strategies and tips for healing PCOS and talks about its root causes, the role of inflammation, nutritional intervention, and so much more! You can find all the info and links about this episode at https://holisticwellness.ca/episode37. Click here to Listen on iTunes, Stitcher, or Spotify: iTunes – Click HereStitcher – Click HereSpotify – Click HereBe sure to subscribe to this podcast on iTunes and leave us a rating and a review! Topics Discussed in this Episode: The different types of PCOS Some of the symptoms of PCOS The effect of PCOS on fertility The negative effects of metformin How to heal from PCOS The Fasting Mimicking Diet Lab testing to get the proper diagnosis for PCOS Lifestyle intervention for PCOS   Key Takeaways: PCOS covers a spectrum of conditions and at its root cause, there is always some degree of inflammation. Studies show that the gut microbiome in women with PCOS is dysbiotic and that leaky gut is prevalent. When you have a leaky gut, you produce increased amounts of endotoxins that permeate the impaired gut barrier and get into the lymphatic system that lines the gut and creates an explosive inflammation. The immune cells of women with PCOS are more sensitive. It takes less to cause them to release their inflammatory products than other women. 80% of women with PCOS are overweight or obese and 20% are normal weight or lean. But regardless of whether they’re thin, overweight or very obese, they all have in common this dysbiotic gut, the leaky gut, and the generalized inflammation, and they tend to have more visceral fat. PCOS is the number one cause of fertility problems in women. Children born to women who are unhealthy, who have metabolic problems and who are inflamed, their genes are altered and don’t function the way they should. These children tend to have more metabolic problems, and they more prone to diabetes, mood problems, and weight gain. Women with PCOS tend to have higher rates of giving birth to children with autism. Action Steps: Get lab testing done to get a proper diagnosis for PCOS. If you are struggling with PCOS, you need to start making lifestyle changes. Eat real food. Avoid sugar. Avoid processed foods. Avoid high-fat diets. Switch to a plant-based, fiber-filled diet. Go vegan for at least 3 months. If you can’t go vegan, eat very little meat, no more than one small serving a day. Eat unlimited fruits and vegetables. Take supplements like myo-inositol and resveratrol Observe time-restricted eating. Eat a big breakfast and try not to snack. Try to finish eating by 7 pm. Take melatonin if you have trouble sleeping and go to bed between 10 and 11 pm. Let the light filter through your eyelids when you wake up.   Felice said: “My philosophy now is, find out what’s going on and then try to address it at the root cause while also addressing symptoms… My goal is to optimize health span for every single woman that I can possibly touch.” “PCOS is the most common endocrine disorder of women of reproductive age, and it is so common and yet it’s so poorly diagnosed, under-diagnosed, mistreated, poorly understood.”   Thanks for listening!   Important Announcements: Don’t forget to check out our awesome Black Friday/Cyber Monday sales going on at our Holistic Wellness Shop!   If you’ve got any questions or other meal prep tips that have worked for you in the past, I would love to hear from you over on Instagram @holisticwellnessfoodie. Do share your food prep and meal prep tips and maybe your cooking tips as well!   Links to things we talk about in the show: Black Friday/Cyber Monday Specials at the Holistic Wellness Shop: Save 10% off Supplements - coupon code BLACKFRIDAY10 Save 30% off eBooks - coupon code - BLACKFRIDAY30 Save $200 off the CleanBeautyU Program ProLon Fasting Mimicking Diet PCOS SOS: A Gynecologist’s Lifeline to Naturally Restore Your Rhythms, Hormones, and Happiness by Felice Gersh   Where you can find Dr. Felice Gersh: Felice’s InstagramFelice’s FacebookFelice's Website   Where you can find me: Samantha’s Facebook Samantha’s Instagram Samantha’s Website Samantha’s Twitter Holistic Wellness Private Community on Facebook   How you can work with me: 6 Week Healthy Hormones for Women Intensive - Use the coupon code PODCAST at checkout to save 60%. Healing & Dealing with Hashi’s

Learn how Brad Martineau grew his agency, SixthDivision, by focusing on a single marketing channel, how he productized his services and the innovative delivery method that allowed him to charge premium pricing, resulting in $3M in annual revenue. Visit https://www.leadquizzes.com/podcast for the complete show notes of every podcast episode.   Topics Discussed in this Episode: [01:20] What led Brad to start SixthDivision [05:10] How they first started getting clients [09:35] What it was like for them to sponsor the Infusionsoft User Conference for the first time [16:25] How they serviced their clients and deliver results [21:42] How they did custom work for clients [24:04] How they grew their team and their journey to their first million [27:15] How they trained their employees and trusting them to deliver to clients [28:58] How they built recurring revenue [30:26] How they figured out what to do in order to keep clients for a long time [33:04] What are their marketing and sales strategies [37:00] How they grew their business while reducing their pace in half [38:38] Why it’s important to establish systems Key Takeaways: When you start a business, you have to scramble and you have to hustle. Underneath anything that’s custom is a whole bunch of things that have been done a million times before. It’s just how you piece them together. You have to define what your return is before you worry about your clients. And that’s going to be monetary, but you also have to consider the time and what your role is. Be okay with the fact that your revenue might not be growing but you reduce your pace in half. Grow your business but not at the expense of your life and not at the expense of your family. When your business is systematized, you are able to reduce the cost while delivering the exact same thing to your clients. And when you can reduce the cost through systems and tools and processes, everybody has a little bit more room to breathe and be creative. When you hit a plateau, the answer is not to shy away or to shrink from the work. The answer is to open your eyes, recognize what’s going on around you, and learn what you need to learn so that you can take the company to whatever the next plateau is. Action Steps: Get really clear on what kind of company and what kind of culture you want from the very beginning. Make sure your clients are all scheduled out. Have systems in place.   Brad said: “There’s just something really powerful about being able to demonstrate what you know how to do live in front of people. You can build relationships super fast with stages...” “How you see yourself and how confident you are in your ability to go figure things out in your business dictates whether or not you can actually go figure it out.”   More from Brad Martineau: SixthDivision Brad’s Instagram (@bradmartineau) Brad’s Facebook Brad’s Email   Resources mentioned in this episode: Strategic Coach Traction: Get a Grip on Your Business by Gino Wickman Scaling Up: How a Few Companies Make It...and Why the Rest Don't (Rockefeller Habits 2.0) by Verne Harnish The Power of Habit: Why We Do What We Do in Life and Business by Charles Duhigg   Sponsor link 14-day Free Trial to LeadQuizzes   Thank you for listening! If you enjoyed this episode, subscribe to this podcast! And don’t forget to leave me a rating and a review on iTunes!

Did you know that thousands of women are struggling with thyroid issues and that many of them don’t even know it? McCall McPherson talks about thyroid health and how important it is that that we become educated about it. When we share this message, we could bring more healing to more women.Visit https://holisticwellness.ca/podcast for the complete show notes of every podcast episode. Topics Discussed in this Episode: Why the thyroid is so important for our overall hormonal health What the right testing for thyroid health looks like Where medicine is at in terms of lab ranges Some of the limitations of the typical thyroid medication What to look for to see if you have a significant conversion disorder Some of the things that would interrupt the conversion process The difference between hyperthyroidism and Hashimoto’s The essential first steps that we can take to healing Hashimoto’s The connection between adrenal health and thyroid health The foods we must avoid when it comes to optimizing thyroid health What a thyroid-healing diet looks like   Key Takeaways: When you think of hypothyroidism, it’s like everything slows down and dries up. You get significant hormone dysregulation and significant metabolic dysregulation. There are barriers that could keep you from being diagnosed with hypothyroidism -- inadequate labs and terrible lab ranges. Most general practitioners, primary care doctors, and even endocrinologists are only checking TSH (thyroid stimulating hormone) levels. But measuring your TSH is just like measuring how hard you’re pushing on the gas pedal of your car. No matter how hard you push, it doesn’t tell you your speed. Measuring your TSH is only telling you how hard the brain is asking the thyroid to work, it’s not telling you about the direct output. In the long term, if we don’t address the health of our thyroid, diabetes and elevated cholesterol are inevitable. If your lab results are outside of the normal range, you want to be sure that you’re connecting with someone who has a prescribing ability. The number one most common inflammatory food among patients with Hashimoto’s is dairy, followed by gluten, eggs, legumes, grains, and nuts. It’s so important to give your body the space to heal and function in a calm sort of atmosphere when you can so that when you can’t, you don’t have to. Action Steps: Get a full round of thyroid labs, download McCall’s thyroid lab guide, and see the lab ranges that you need to be in for you to be optimal. If you discover that you have a thyroid problem, find someone who can help you with it. If you’re suffering from Hashimoto’s, get off of inflammatory foods like dairy and gluten for three months so you can see how good you can feel, and then you can adjust from that point. Take a pre- and post-measurement of your antibodies so you can objectively measure the work that you’re putting in so that you’ll be encouraged to continue after that three-month period. Reduce stress by doing the following: Eat breakfast with protein every day so your adrenal glands aren’t activated, Meditate even 10 minutes a day using something like the Headspace App that basically teaches meditation in its simplest form. Rest when your body tells you to rest. Eat salt when your body is craving salt. Don’t exercise in high-intensity interval training when you’re on an empty stomach or during prolonged periods of time.   McCall said: “You can’t assume that your doctor really understands thyroid. You have to kind of assume that most doctors don’t specialize in thyroid... They’re scanning paperwork to see if things are lighting up like a Christmas tree telling them that they’re abnormal.” “In medicine, in general, there’s always a risk versus benefit analysis, and absolutely the conclusion is that green leafy veggies, raw or cooked, the benefits outweigh the risks… Follow a more kind of paleo-based diet long before you take out those vital nutritional components.”   Thanks for listening! If you have any questions that you would like answered in future Q&A episodes, you can ask me over on Instagram, @holisticwellnessfoodie, or contact me through my website. And come to hang out with me in my Holistic Wellness Private Community on Facebook. Subscribe to this podcast on iTunes and leave us a rating and a review! Links to things we talk about in the show: McCall's Your Lab Work Download McCall’s FREE Lab Guide Izabella Wentz’s website Amy Myers’ website The Institute of Functional Medicine Stop the Thyroid Madness The Headspace App``` Healing and Dealing with Hashi’s Recommended Products: Xymogen T-150 Designs for Health Thyroid Synergy Xymogen Glutathione Plus Cream Sponsor Links: Natures-Source.com - enter code - HOLISTICWELLNESS for a 10% savings. Free shipping to Canada and the US with orders over $50. *You must create a free account in order to use the coupon code. The code cannot be combined with other discounts and offers. PureFeast - Save 10% off your first THREE orders over $75 + free shipping with coupon code - HOLISTICWELLNESS Links to my program: 6 Week Healthy Hormones for Women Intensive - Use the coupon code podcast at checkout to save 60%.   More from McCall McPherson: McCall’s Website McCall’s Facebook McCall’s Instagram: @mccallmcphersonpa   More from Samantha Gladish: Samantha’s Facebook Samantha’s Instagram Samantha’s Website Holistic Wellness Private Community on Facebook

What is hormone replacement therapy and how can it significantly impact our quality of life? What measures can we take to promote longevity? If you’ve got the same question or similar questions to that one, then this episode is perfect for you! Dr. Stephanie Gray shares her knowledge and expertise to help us figure out some of the root causes of our health problems and the ways in which we can fix them. Visit https://holisticwellness.ca/podcast for complete show notes of every podcast episode Topics Discussed in this Episode: The house blueprint analogy to taking care of your body’s health The difference between synthetic hormones and bioidentical hormones The link between hormones and autoimmunity Where bioidentical hormones have the greatest impact Who should not use bioidentical hormones What monitoring your hormones look like The important areas we need to focus on in order to support our hormones naturally The different types of testing options and when to get them Key Takeaways: Just because someone has had a hysterectomy, it doesn’t mean she automatically needs to take hormones, especially high doses of hormones. There is a huge role for hormone replacement therapy in the autoimmune community. Studies show that the higher your hormone levels get, the more reduced your autoimmune symptoms will be. Progesterone is the most soothing, calming hormone. It is great for sleep, it is great for anxiety, and it is great for bone density. But it is the first hormone to decline and can start declining as early as our late 20s. Boosting the estrogen can help get rid of menopausal symptoms like hot flashes and night sweats, and help with memory and cognition. Testosterone is just as important for women as it is for men and help with mood, motivation, drive, libido, and energy. You need a functional medicine practitioner to help you rebuild your body.   Action Steps: Get blood work done to assess your hormone levels. Depending on your situation, consider getting hormone replacement therapy. Make lifestyles changes by allotting time for meditation, yoga and/or deep breathing. Fix your nutritional deficiencies by taking supplements as needed. Focus on reducing your toxin exposure. Do a liver detox. Stephanie said: “Stress is your body’s biggest hormone hijacker. It’s going to rob you of your important hormones. So you’ve got to figure out the best means for you to reduce stress.” “We have to cut ourselves some slack and know that every day we can make changes to better our health, and we’re going to have those realizations. Ten years from now, we’ll still be uncovering new surprises, but the important thing is that we’re willing to change and we’re learning as well, and we understand it’s a journey.” Thanks for listening! As always, if you have any questions, you can ask me over on Instagram, @holisticwellnessfoodie, or submit your questions for future Q&A episodes over at https://holisticwellness.ca/contact/. Also, come hang out with me in my Holistic Wellness Private Community on Facebook. Subscribe to this podcast on iTunes and leave us a rating and a review! Links to things we talk about in the show: Episode 12: How to Test for Hormonal Imbalances with Carrie Jones Genova Diagnostics “3 Tips to Boost Hormones Naturally” (free instant download right in the middle of the page at https://yourlongevityblueprint.com/ylb-bonus/) Save 10% off your purchases at www.yourlongevityblueprint.com (including the book). Use - Thanks10 - as the discount code. Your Longevity Blueprint - A book by Stephanie Gray If you purchase the book, you get 2 free pdfs (a quickstart guide and pdf of questionnaires to help you determine where you need to start) Sponsor Links: Natures-Source.com - enter code - HOLISTICWELLNESS for a 10% savings. Free shipping to Canada and the US with orders over $50. *You must create a free account in order to use the coupon code. Code cannot be combined with other discounts and offers. PureFeast - Save 10% off your first THREE orders over $75 + free shipping with coupon code - HOLISTICWELLNESS Links to my programs: 6 Week Healthy Hormones for Women Intensive - Use the coupon code podcast at checkout to save 60%.   More from Dr. Stephanie Gray: Integrative Health and Hormone Clinic Your Longevity Blueprint Website Stephanie’s Facebook   More from Samantha Gladish: Samantha’s Facebook Samantha’s Instagram Samantha’s Website Holistic Wellness Private Community on Facebook

The General Data Protection Regulation (GDPR) is now in effect, but what is it exactly? What does it mean to be GDPR compliant? Business and intellectual property attorney, Deneen Warmington joins us to give legal education and explain all about the GDPR and what we can do to make sure that we are GDPR compliant. Topics Discussed in this Episode: What is the GDPR? How is the GDPR going to affect your business? Who needs to comply with the GDPR and who does it apply to? What can we do for our websites to be GDP compliant? What can we do with the people that are already on our list? What can you do with the people, who are currently on your list, who fail to respond when asked for their consent? Is there a need for a privacy policy on your website? Key Takeaways: The GDPR is the new European Union privacy data law. It wants to make sure that any data that you give if you're in the European Union, is protected. Even though you may not know how the GDPR is going to be enforced, it's better to deal with it now before you're in crisis mode. The GDPR doesn't just apply to data coming from EU residents. It applies to anyone sitting in the EU, whether they are residents or non-residents, that transfer their personal, identifiable data to your website. “Personal identifiable data” means anything that can identify you as the person, including your IP address. The penalty for non-compliance can go up to €20 million or 4% of your gross annual worldwide income, whichever one is greater. And not just the European Union can come after you, but the individual person can come after you for mishandling their personal data. With the GDPR in place, you can no longer have an unsecured website. Action Steps: Get the user's affirmative consent to include them on your list or when they sign up for an opt-in. Make sure everyone in your existing list also gives their consent. Have an updated privacy policy on your website that includes the GDPR. Get permission from your users if you have cookies on your website. Do your own research on the GDPR and speak to a privacy data attorney if you need to. Deneen said: “It really is up to you whether or not you want to comply, and it actually goes down to your level of risk.” “Your personal data has to be protected.” Thanks for listening! If you haven't already, join the Empirenista Business Incubator Community on Facebook. And if you enjoyed this episode, don't forget to leave a rating and a review on iTunes.   More from Deneen Warmington: Deneen's Website Deneen's Facebook Deneen's Instagram   Work with Alicia Virtual Intensive = Market Like A Boss Intensive One to One = 1:1 Empirenista Business Success Mentorship Group Coaching = Empirenista Business Success Academy   More from Alicia Alicia's Facebook Alicia's Instagram Alicia's Twitter Alicia's Email

What Is The Correct Breathing Method When Presenting?   Breathing is such a natural act and normally, we don't pay it much attention. Some how though, when we are giving a presentation, our breath control becomes a factor of success. One component is our nerves, which are driving the chemical surge through the body, making our heart rate skyrocket, which speeds up our breathing pattern.   If we are not breathing properly, we can have mental white outs of the brain, because we are not getting enough oxygen. We can't remember what it is we are supposed to say. We get lost, become panicky and come across as disorganized, unconfident and flakey.   Voice is driven on the winds of breath exhalation and lack of breath power impacts audibility. If we don't have good breath control, we can find ourselves squeaking out to the audience in this little voice that says, “I am not confident. I am not confident, I am not confident!”.   We might find that our lack of breath control results in our final words of our sentences just dropping away to nothing. We often see speakers kill their key messages, by not supporting the key points with their words voiced with power and conviction. There is no opportunity to punch out a strong message, because we are just vocally doing a disappearing act in front of the audience.   It could also be that we are becoming very breathy when we speak. It sounds similar to people who have respiratory illnesses. They always seem to be gasping for breath. Actually they are and so are speakers with no breath control. They simply can't pull in enough oxygen.   The lack of breath control gets transmitted to our cadence of when we speak. A lack of air means we are confined to short breathy sentences and the lungs are only being filled in a very shallow fashion just from the top portion.   So how do we stop this and better instruct our instrument – our wonderful speaking voice? I am going to pass on what I have learnt from nearly 50 years of karate training, where breath control is absolutely vital. It is the same method used by singers.     Controlling our nerves is a key part of breath control, because if we don't, we are working at cross purposes with ourselves. One of the techniques for controlling our nervousness is to go through some deep breathing exercises, before we go on stage in front of the audience. We can do these seated or standing and they don't take very long.   Place both hands on your tummy and just touch lightly. As you breath in, imagine you need to fill the lungs from the bottom most part of the diaphragm. To help us do this we breath slowly and deeply and we can see if we are succeeding, because the hands on our tummy are starting to move forward. This pushing out of the tummy is a good sign, it means we are doing the deep breath sequence correctly. We reverse the process and slowly exhale and the hands are slowly drawn back in. We need to do this slowly, because a bit too much force and speed here and we can become dizzy, as the flood of oxygen to the brain makes us feel lightheaded.   This diaphragm breathing is actually how we should be breathing all of the time and I recommend you start the practice and make it your default habit. When we are in front of the audience, they cannot see the breathing rhythm, so there is no need to feel self-conscious. Every breath we take starts at the lowest point of the diaphragm and we sense our tummy being pushed out and then being pulled back in. This is how we should be breathing while we are on stage.   Interestingly enough, if we lose the flow and suddenly, the breath begins from the very top of the chest, we will feel our pulse rate pick up, our chest tighten and our shoulders start to rise. This might happen at first, before we can master this deep diaphragm breath control, but don't worry. Just slow the breath down and concentrate on the lower diaphragm and trying to push your tummy out with each inhalation. Once you do this, the cycle will re-institute itself and you will be getting plenty of air. The key is to pick this up in rehearsal.     Correct breath control gives us the ability to make the tonal variations which keep command of our audience. We can bring power to words and build to crescendos, when we want to emphasis particular key points. It also helps us to relax and look super composed when we are standing in front of people. That confidence is contagious and our audience buys what we are saying. And that is what we want isn't it.   Action Steps Get to the venue early and find a quiet, private place to do some breathing exercises Place the hands over the tummy and check if we are breathing from the lower diaphragm or not Make this method your default method of breathing from now on If you start to feel yourself lacking air, then re-set and concentrate on breathing from the lower diaphragm.     Engaged employees are self-motivated. The self-motivated are inspired. Inspired staff grow your business but are you inspiring them? We teach leaders and organisations how to inspire their people. Want to know how we do that? Contact me at greg.story@dalecarnegie.com   If you enjoy these articles, then head over to www.japan.dalecarnegie.com and check out our "Free Stuff" offerings - whitepapers, guidebooks, training videos, podcasts, blogs. Take a look at our Japanese and English seminars, workshops, course information and schedules.     About The Author Dr. Greg Story: President, Dale Carnegie Training Japan In the course of his career Dr. Greg Story has moved from the academic world, to consulting, investments, trade representation, international diplomacy, retail banking and people development. Growing up in Brisbane, Australia he never imagined he would have a Ph.D. in Japanese decision-making and become a 30 year veteran of Japan.   A committed lifelong learner, through his published articles in the American, British and European Chamber journals, his videos and podcast “THE Leadership Japan Series”, he is a thought leader in the four critical areas for business people: leadership, communication, sales and presentations. Dr. Story is a popular keynote speaker, executive coach and trainer.   Since 1971, he has been a disciple of traditional Shitoryu Karate and is currently a 6th Dan. Bunbu Ryodo (文武両道-both pen & sword) is his mantra and he applies martial art philosophies and strategies to business.