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#502 Meet Coach Lauren Brown   Welcome Welcome to Episode #502 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of news, coaching tips and discussion.   We are back after being away at USAT Nationals in Milwaukee and TriDot Pool School in Tempe, Arizona.   April, how was it coaching swimming on the Sun?   Rich, I might as well be walking on the sun, LOL! I remember I texted you and Coach La that I was living in Satan's butthole the past couple of days. I thought I was going to melt a couple of times. But seriously, even though it was hellfire hot, I had an incredible time and I can't wait to unpack that later in the show.   Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!   In Today's Show Announcements and News: Rich  Ask A Coach: Who is Coach Lauren Brown? Get Gritty Tip: 66-Day Habit Challenge–My pull-up adventure! TriDot Workout of the Week: Orientation Swim Fun Segment: Triathlon Hot Takes Debate   Announcements and News:   Our Announcements are supported by VESPA Power today. Vespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate.   Less sugar. Higher performance. Faster recovery.  Home of Vespa Power Products | Optimizing Your Fat Metabolism Use discount code - 303endurance20   TriDot Pool School Tempe, AZ Update:    We had another super successful weekend at TPS Tempe! 20 athletes dedicated 8 hours of their time to learning FASST and honing their Functional Freestyle. We had an improvement rate 15% across the board. Coach Dennis Hetland and I had the privilege of running Lane 3 – Aim High! – and we say remarkable results in both dropping stroke counts and smashing the 100-yard benchmark.   I want to give a special shout-out to Coach Gene Deyoe who was in my lane. Coach Gene dropped two strokes from his 25-yard distance, and 11 seconds off his 100-yard time! He had such a great attitude and always appreciated the feedback we gave. He was a joy to coach.   Second, we had Jay Camp, Coach Chad Rolf's athlete, in our lane and he was a hoot to work with! I especially enjoyed his dry sense of humor–very much like Coach Chad. He was also very receptive to feedback and his results showed how much work he put into his Functional Freestyle. He reduced his stroke count by 4 for 25 yards which is massive! Think about all that energy he will save because of his efficiency in the water! Get this, he shaved 29 seconds off his 100-yard benchmark. I was blown away by his improvements. He winked at me and told me not to tell his coach, which I promptly did LOL! Can't wait to hear how his new zones treat him after that incredible improvement.   Finally, the last thing I'll share is that even though it was hotter than hell on deck, we had some of the best lifeguards. They would come around every 20 minutes or so with buckets of cold water with rags that we could put on our heads and necks. It kept me from being a heat casualty for sure as the temps reached 114 degrees. So again, thank you to the McClintock Pool Lifeguards for coming in clutch last weekend! You made our pool school a huge success!    USAT Nationals Update: Milwaukee transformed into the epicenter of multisport excellence as it hosted the 2025 USA Triathlon Sprint and Olympic Distance National Championships. Thousands of amateur athletes from across the country descended on the city to compete, connect, and celebrate the sport we love. Race Highlights The action kicked off Friday with an open water swim in Lake Michigan, open to all registrants. Saturday brought the Olympic Distance National Championships, featuring a 1,500m swim, 40k bike, and 10k run. Athletes raced through Milwaukee's scenic lakefront, crossing the iconic Daniel Hoan Memorial Bridge and finishing in Veterans Park [1]. Sunday was slated for the Sprint Distance Nationals and Paratriathlon Championships, but heavy overnight rain led to the cancellation of the sprint race for safety reasons [1]. Despite the disappointment, many athletes expressed gratitude for having raced earlier in the weekend. One athlete shared on Facebook: “Grateful I got to race yesterday. The stitches and bandaging got me through great. Heat, humidity, and wind were the factor yesterday, not the ankle wrap.” Yes, you heard that right—this athlete raced with stitches, tetanus, and antibiotics after a pre-race injury involving a bike and a hotel room. Talk about grit and determination! Celebration of Sport Gala & Hall of Fame Inductions Thursday night's Celebration of Sport Gala, hosted at Discovery World, was a moving tribute to the spirit of triathlon. The event honored the USA Triathlon Hall of Fame Class XIII, which included: Colleen Cannon – 1984 Nice World Champion and founder of Women's Quest. Graham Fraser – Race producer and visionary behind Ironman North America. Ellen Hart – 18-time World Age Group Champion and Ironman podium regular. Paul Martin – Paratriathlon legend and author who turned adversity into triumph. Kenny Souza – Duathlon pioneer and charismatic ambassador of the sport [2] [3]. Here's a breakdown of the 2025 USA Triathlon Hall of Fame inductees and their connections to Colorado: Colleen Cannon Lives in Boulder, Colorado. After retiring from professional racing, she founded Women's Quest, a Boulder-based adventure retreat company focused on empowering women through outdoor activities and wellness. She was inducted into the Boulder Sports Hall of Fame in 2017 [1]. Ellen Hart Lives in Niwot, Colorado, and previously served as First Lady of Denver during her marriage to former Denver Mayor Federico Peña. She is a longtime Colorado resident, Harvard graduate, and University of Colorado Law School alum. Hart has been a prominent figure in the Colorado endurance community and was inducted into the Colorado Running Hall of Fame [2]. Final Thoughts Milwaukee once again proved why it's a favorite host city for USA Triathlon. From the scenic course to the passionate community, the weekend was a celebration of perseverance, excellence, and camaraderie. Welcome Coach Lauren Brown We are excited to have Coach Lauren Brown joining the Grit2Greatness Coaching team as our Ambassador Program Manager. We will get to know Coach Lauren in a moment.  And welcome new Grit2Greatness Team members: Laura Applebaum Kristin Keane Veron Thornhill   Sue Reynolds Sue Reynolds is a remarkable example of transformation through sport. She began her triathlon journey in her late 50s, starting from a sedentary lifestyle and a weight of 335 pounds. Over the course of several years, she lost 200 pounds and became a competitive age-group triathlete.   Sue is also the author of *The Athlete Inside*, a book chronicling her journey, and she donates proceeds to the USA Triathlon Foundation. Her story has inspired countless athletes and non-athletes alike to pursue transformation through consistency and courage.   **Championship Highlights:** - Competed in **six USA Triathlon National Championship events** since 2014. - Represented **Team USA** at the **ITU Age Group Triathlon World Championships** on **four occasions**, never finishing lower than 12th in her age group. - Achieved a **personal best of 6th place** at the **2017 World Championships in Rotterdam**, making her the **top American** in her age group https://suereynolds.net/   Robina Waterman 2024 World Triathlon Age-Group Championships Torremolinos-Andalucia 60-64 Female AG Sprint - 6 60-64 Female AG - 21 60-69 AG Relay - 14 2019 ITU World Triathlon Age-Group Championships Lausanne 55-59 Female AG Sprint - 4 2000 Nice ITU Long Distance Triathlon World Championships 35-39 Female AG   Ask A Coach Sponsor: G2G Endurance Triathletes, picture this: it's race day, and you know you've done the exact training your body needed to be ready. That's what Grit2Greatness Endurance and TriDot deliver—smart, targeted workouts backed by powerful analytics. Sign up for a 2-week free trial, then keep leveling up for as little as $14.99/month. Don't just show up to the start line—show up prepared. Click the sign-up link in the show notes to get started today! Website - Grit2Greatness Endurance Coaching Facebook - @grit2greatnessendurance Instagram - @grit2greatness_endurance   Coach April Spilde April.spilde@tridot.com TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde    Coach Rich Soares Rich.soares@tridot.com Rich Soares Coaching TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares   Ask A Coach: Who is Coach Lauren Brown?  Bio: Coach Lauren Brown is an IRONMAN U Certified Coach, NASM Certified Personal Trainer, and UESCA Certified Endurance Sports Nutrition Coach. After years of competing in the figure and bodybuilding world, she found her way into multisport through duathlon in 2018 and transitioned to triathlon in 2019. She now races across sprint, Olympic, and 70.3 distances, with 70.3 being her favorite. Lauren is passionate about working with athletes of all backgrounds and experience levels, helping them navigate real-life challenges—like time constraints, fitness level, or self-doubt—to discover what they're truly capable of. As the Grit2Greatness Ambassador Program Manager, Lauren will lead the charge in building a vibrant community of athletes who proudly represent G2G—at races, on social media, and in everyday moments that matter. She's here to empower you, connect you, and help each of you feel even more supported on this journey. Lauren, we are beyond excited to have you on board Questions for Lauren: Two Truths and a LIe Icebreaker: I danced on stage with Brittney Spears, I once got lost on a training ride and ended up in a different state; Before being an endurance athlete, I competed as a pro with the International Federation of Body Builders Where did you grow up and where do you call home? Tell us about your athlete journey? Tell us about your coach journey? Your vision for the G2G ambassador program? When I think about the Grit2Greatness Ambassador Program, I picture a true community—one that builds on the incredible foundation we've already created, but keeps growing in depth, reach, and connection. In our world, every athlete has a seat at the table. Whether you're brand new to the sport or you've been racing for decades, whether you prefer the excitement of a sprint or the challenge of an IRONMAN, you belong here. This is a space where every athlete is encouraged to step in, be seen, and thrive. My biggest hope for this year is to welcome a wave of new athletes into triathlon—people who may have been curious, but unsure if they'd fit in—and show them that this sport is for everyone. And beyond racing, I want this to be a place where we support each other's growth both inside and outside of sport. I'd love for us to lead more community events, take part in races together, and deepen relationships with race directors and the brands that make our sport stronger. My heart tells me this program is just at the beginning of its potential, and I truly cannot wait to see what we create together. Get Gritty Tip: 66-Day Challenge! Rich, as you know, I am a huge fan of the book, The ONE Thing, by Gary Keller and Jay Papasan and one of the favorite lessons I learned is about the power of breaking down habits into bite size pieces that you can consistently sustain over time. I've actually crafted several keystone habits over the past five years through using the tools from The ONE Thing.  For example, I built the habit of setting aside my gym clothes every night before work. We have our habit of reading the Daily Stoic as a morning ritual, and now we share our 3 wins and 3 things we are grateful for each day. These habits have been critical for helping me make each day purpose-driven and intentionally meaningful. So that brings me to the habit I am now currently working on. I decided at the beginning of the year that I wanted to complete 10 unassisted pull-ups by the end of 2025. I was going strong for the first 3 months and kind of fell off with the start of race season. Well, after doing my mid-year reset I realized I needed to get back on the proverbial horse, and what better way to do that than a 66-day pull-up challenge! So why 66 days? If you've read The ONE Thing then you'll remember in Chapter #6 the discussion around a study the University College of London did on how long it takes on average to create a habit–66 days. So my challenge, because I know how important it is to start small, is to complete 1 pull per day for 66 days. Now, I do as many as I can and right now, I'm on Day 10 and I'm up to 4 unassisted pull-ups. I also use a band and knock out as many as I can with the assist to help me continue to progress. I'm also hoping I can start adding in weighted pull-ups as we get further down the road. The other part of the challenge is to post the evidence on social media which 1) keeps me accountable, and 2) inspires others to join me! I found out today that Coach Will Nichols, @coachironwill on Instagram, bought his own pull-up bar and started his 66-day pull-up challenge!  So I want to throw the challenge out there to you, Rich, and to our audience! It doesn't have to be pull-ups, but what's one thing you can commit to doing for 66 days that helps you on your athletic journey! I want you to share with us and tag me @getgrittywithme on Instagram so I can cheer you on just like Coach Will!   TriDot Workout of the Week: Orientation Swim   Open Water Swim is the Workout of the Week I've chosen for a couple of reasons. One, it is so helpful to get in the body of water you will be racing in and get a feel for swim start, current, temperature, lighting, sun direction, weeds, swim exit, which goggles work best,  etc.    In Milwaukee this was key. They had the course setup and we were able to swim the buoys through the bridge and practice the swim exit as it would be on race day. It also gave us the opportunity  to get comfortable with the high likelihood of the race not being wetsuit legal.I chose to do the practice swim in just my TriDot swim jammers.   Here's a full list of benefits: Course Familiarization Swim the actual course (or as much as allowed) to understand sighting landmarks, turns, and exit points. Identify key buoys: Start buoy, turn buoys, and finish buoy. Practice sighting using fixed landmarks (buildings, trees, flags) beyond the buoys. Note water entry and exit terrain: Is it sandy, rocky, slippery, or grassy? Environmental Awareness Assess water conditions: Temperature, current, chop, visibility. Practice breathing on both sides if waves or sun glare may affect one side. Check for wind direction and how it may affect swim navigation. Gear Check Test your race-day gear: Goggles (anti-fog), wetsuit, swim cap. Practice wetsuit entry and exit to simulate transitions. Try different goggles if visibility or sun glare is an issue. Mental Preparation Visualize race morning: From lining up at the start to exiting the water. Practice your start strategy: Deep water start, beach start, or time trial start. Swim with others to simulate race-day contact and drafting. Technique & Strategy Practice sighting rhythm: Every 6–10 strokes is typical. Work on pacing: Start controlled, build into race effort. Try drafting behind or beside another swimmer if allowed. Safety & Logistics Locate lifeguards or safety personnel and understand emergency protocols. Note the location of medical tents or aid stations near swim exit. Time your swim to understand how long it takes at race pace.   Fun Segment: Triathlon Hot Takes Debate! So I happened upon this article in Triathlete Magazine titled “7 Spicy-Hot Debates Triathletes Can't Stop Arguing” and I thought this would be a perfectly juicy topic of discussion for this week's fun segment! Your assignment is to convincingly argue your case in 20 seconds or less. Time to bring the heat! Are you Team Bare or Team Hair: Do you shave your body hair for triathlon or go au naturel? Which is harder: Training for an Ironman or training for a marathon PR? Flying dismount or unclipping, foot down? White Tri Suits? Yay or Nay? Sprint or jog into the finisher chute? Post every workout on social media, or no? Which is more impressive? Ironman World Champion or Olympic Champion? Well there you have it. We laid our opinions on the line and now it's your turn! We want to hear from you: are you team bare or team hair? Is training for a marathon PR harder than training for an Ironman? And what about white tri suits? Give us your opinions and we'll see who truly won the Triathlon Hot Takes Debate!   Closing:   Thanks again for listening this week. Please be sure to follow us @303Triathlon and @grit2greatnessendurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it! Stay tuned, train informed and enjoy the endurance journey!  

In this episode, Steve Fretzin and Viktoria Altman discuss:Risk and mindset in legal marketingHow to evaluate and choose marketing vendorsNiche focus and ideal client definition as a growth strategyThe emerging impact of AI on search, ads, and brand identity Key Takeaways:Lawyers should stop chasing random acts of marketing and instead copy proven tactics used by competitors who serve the same client profile and budget. Vet agencies should ask to speak with their clients in the same practice area and budget bracket and avoid unrealistically low-priced proposals. Concentrate marketing spend on one prioritized niche or ideal client profile first, then expand once that channel is sustainably profitable. AI-driven search will increasingly assemble a practitioner's brand from published content and reviews, shifting the long game toward owned content (transcripts, guest posts, reviews) and away from manipulable paid placements. "If you are doing anything on social media, it has to come from your heart." —  Viktoria Altman Unlock the secrets of rainmaking success—join Steve Fretzin and four powerhouse legal experts for Be That Lawyer LIVE on August 27; reserve your spot now at fretzin.com/events. Ready to go from good to GOAT in your legal marketing game? Don't miss PIMCON—where the brightest minds in professional services gather to share what really works. Lock in your spot now: https://www.pimcon.org/ Thank you to our Sponsor!Legalverse Media: https://legalversemedia.com/ Ready to grow your law practice without selling or chasing? Book your free 30-minute strategy session now—let's make this your breakout year: https://fretzin.com/ About Viktoria Altman: Viktoria Altman is the founder and CEO of BSPE Legal Marketing, a digital agency dedicated to helping attorneys boost visibility in both AI-driven and traditional search results. Beyond her role as a business leader, Viktoria is also the voice behind the Law Firm Accelerator Podcast and a sought-after keynote speaker, specializing in topics at the intersection of artificial intelligence and digital marketing.At BSPE Legal Marketing, the mission is clear: to generate qualified, conversion-ready leads that connect lawyers directly with their ideal clientele.As an experienced public speaker, Viktoria has presented at prestigious venues such as the New York City Bar Association, served as a guest lecturer at Arizona State University and National University's JFK School of Law, and shared her insights on search engine optimization at the SEO Mastery Summit in Saigon.Drawing from her practical experience as an entrepreneur, Viktoria has honed a proven system to enhance websites, fine-tune AI-based strategies, and support small law firms in staying competitive. Her overarching goal is to empower attorneys to grow thriving, future-ready practices while maintaining the personal well-being and balance they deserve. Connect with Viktoria Altman:  Website: https://bsplegalmarketing.comEmail: viktoria@bsplegalmarketing.comShow: Law Firm Accelerator: https://podcasts.apple.com/us/podcast/law-firm-accelerator/id1760159502LinkedIn: https://www.linkedin.com/in/viktoria-altman/Facebook: https://www.facebook.com/viktoria.tralalaInstagram: https://www.instagram.com/traveltipster/ Connect with Steve Fretzin:LinkedIn: Steve FretzinTwitter: @stevefretzinInstagram: @fretzinsteveFacebook: Fretzin, Inc.Website: Fretzin.comEmail: Steve@Fretzin.comBook: Legal Business Development Isn't Rocket Science and more!YouTube: Steve FretzinCall Steve directly at 847-602-6911 Audio production by Turnkey Podcast Productions. You're the expert. Your podcast will prove it. 

Matt explores the human capacity for echolocation this week, dismantling the myth that this "biological sonar" is exclusive to animals. Revealing how peer-reviewed research shows all human brains possess the neural hardware to "see" with sound, Matt explains the physics of how sound creates detailed acoustic maps of our environment and introduces the brain's remarkable plasticity, setting the stage for this incredible sensory adaptation.The episode features stories of pioneers like Daniel Kish, who use echolocation to navigate with astonishing precision. Matt discusses groundbreaking studies from UC Berkeley and Durham University, where brain scans revealed the visual cortex rewires itself to process sound as spatial information. This evidence proves echolocation is not a rare gift but a learnable skill, forcing a reevaluation of the limits of human perception and the brain's adaptive power.Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.As a huge supporter of mission-driven companies, Matt recommends new partner Branch Basics. Their plant- and mineral-based ‘The Concentrate' is tough on kitchen grease yet gentle enough for baby toys, helping you create a toxin-free home. Get 15% off with code MattWalker at branchbasics.com/mattwalker.Another partner, AG1, is one that Matt relies upon for his foundational nutrition. Their new science-backed Next Gen formula features upgraded probiotics, vitamins, and minerals. Start your subscription today to get a FREE bottle of Vitamin D3+K2 and 5 free travel packs with your first order at drinkag1.com/mattwalker.In a supplement industry where trust is critical, Matt uses podcast partner Puori. Their protein powders are free from hormones, GMOs, and pesticides, with every single batch third-party tested for over 200 contaminants. For protein you can trust, save 20% at puori.com/mattwalker.As always, if you have thoughts or feedback you'd like to share, please reach out to Matt:Matt: Instagram @drmattwalker, X @sleepdiplomat, YouTube: https://www.youtube.com/channel/UCA3FB1fOtY4Vd8yqLaUvolg

#501 Part 2 TPS   Welcome Welcome to Episode #501 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of news, coaching tips and discussion.   Today we have a truly magical episode lined up—literally. Joining us is Max Davidson, a professional magician who just pulled off one of the greatest endurance feats out there: completing his very first IRONMAN at Lake Placid two weeks ago.   April, you ready to have a magic episode?   Yeet April! Absolutely! Every time I think about Magic Max, I picture his huge smile and infectious energy so I can't wait to share his story with our audience. Announcements and News:   Our Announcements are supported by VESPA Power today. Vespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate.   Less sugar. Higher performance. Faster recovery.  Home of Vespa Power Products | Optimizing Your Fat Metabolism Use discount code - 303endurance20   TriDot Pool School July 26-27.  We had another amazingly successful TriDot Pool School in Colorado Springs.   In all seriousness, we are super excited to have three athletes from G2G joining us. Shout out to Erin Johnson -38 Cristi Wayne -20 Stephanie Heitkemper -26 Chris Sjothun -18   Huge shout out to coaches Brandy Ramirez, Kristin Overton, Dennis Hetland, Diana Hassel, Will Nichols and of course Jeff Booher!   Thanks especially to Diana Hassel for stepping up and being the clear choice to be the swim model. Ask A Coach Sponsor: G2G Endurance Let's cut to the chase: you want results, and we've got the tools. Grit2Greatness Coaching + TriDot = smarter workouts, better feedback, and real progress. Join through our TriDot links, get 2 weeks free, and train with purpose from day one. After that, it's just $14.99/month. Ready to train like an athlete with a plan? Hit our link in the show notes and get started today. Website - Grit2Greatness Endurance Coaching Facebook page @grit2greatnessendurance   Coach April Spilde April.spilde@tridot.com TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde    Coach Rich Soares Rich.soares@tridot.com Rich Soares Coaching TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares

Concentrate with me. This is a serious episode. Seriously...?

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Concentrate with me. This is a serious episode. Seriously...?

Welcome to Episode #500 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of news, coaching tips and discussion. Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!   In Today's Show Announcements and News  Ask A Coach: Should I run a full marathon in a buildup to IRONMAN?  Get Gritty Tip: Follow Your Dreams! TriDot Workout of the Week: Bike Run Bricks - Short course race rehearsal Fun Segment: IRONMAN or IRONmad?   Announcements and News:   Our Announcements are supported by VESPA Power today. Vespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate.   Less sugar. Higher performance. Faster recovery.  Home of Vespa Power Products | Optimizing Your Fat Metabolism Use discount code - 303endurance20   G2G Athetes Races Lake Whatcom Triathlon - Paul Hunziker 2nd Overall  Triple Bypass - Caroline Triple and friend Natilia the Double IRONMAN Lake Placid - Good luck Max Davison Tri Boulder - Gabbi Cavallero USA Nebraska State Championships 2025 - Ruth Fountain   G2G Zoot Fit Kit Party View House on Clinton in Inverness July 19th   TriDot Pool School July 26-27. https://www.tridotpoolschool.com/component/eventbooking/pool-school/tridot-pool-school-20250726-844-986-401-167-857/94?Itemid=762   Copper Triangle August 2nd Jerry Dugan   Pikes Peak Take 2 August 29th or 30th Natalia Crawford   Ask A Coach Sponsor: G2G Endurance Let's cut to the chase: you want results, and we've got the tools. Grit2Greatness Coaching + TriDot = smarter workouts, better feedback, and real progress. Join through our TriDot links, get 2 weeks free, and train with purpose from day one. After that, it's just $14.99/month. Ready to train like an athlete with a plan? Hit our link in the show notes and get started today. Website - Grit2Greatness Endurance Coaching Facebook page @grit2greatnessendurance   Coach April Spilde April.spilde@tridot.com TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde    Coach Rich Soares Rich.soares@tridot.com Rich Soares Coaching TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares   Ask A Coach: Should I run a full marathon in a buildup to full IRONMAN?  Coach, I'm getting ready for my full distance IRONMAN this Fall. What do you think about me doing a full marathon as a build up to the IRONMAN? That's awesome—you're gearing up for one of the most demanding endurance events out there! Preparing for a full-distance IRONMAN (2.4-mile swim, 112-mile bike, 26.2-mile run) requires a smart balance of volume, intensity, and recovery. Your question about whether a full marathon is necessary or ideal is a great one, and it really depends on your goals and current training status. Is a Full Marathon Necessary for IRONMAN Prep? While many athletes include a marathon in their build-up, it's not always the most effective or safest choice. Here's why:   Pros of Running a Marathon Before IRONMAN: - Mental confidence boost from completing the distance. - Opportunity to test nutrition, pacing, and gear. - Simulates the fatigue and mental grind of the IRONMAN run.   Cons: - High injury risk due to the pounding and recovery time required. - Doesn't replicate IRONMAN fatigue (you'll be running after 6–8 hours of swimming and biking). - Can disrupt your training cycle due to the taper and recovery needed.   Viable Alternatives to a Marathon Here are some smart substitutes that can build endurance and race readiness without the downsides of a standalone marathon: 1. **Century Ride (100-mile bike)** - **Pros**: Low-impact, builds aerobic base, simulates IRONMAN bike leg. - **Use it for**: Nutrition testing, pacing, and mental endurance. - **Pair it with**: A short brick run (e.g., 6–10 miles) to simulate race fatigue.   2. **Long Swim Events (e.g., 5K–10K open water)** - **Pros**: Builds swim confidence, improves pacing and sighting. - **Use it for**: Practicing open water skills and wetsuit comfort. - **Pair it with**: A bike ride or short run for a swim-bike brick.   3. **Race Simulation Bricks** - **Example**: 80-mile bike + 13-mile run. - **Pros**: Mimics IRONMAN fatigue better than a standalone marathon. - **Use it for**: Testing gear, nutrition, and pacing under fatigue.   4. **Back-to-Back Long Runs** - **Example**: 12 miles Saturday + 10 miles Sunday. - **Pros**: Builds run durability with less injury risk than a marathon. - **Use it for**: Building cumulative fatigue without a single long effort. Coach's Summary Recommendation Unless you're chasing a marathon PR or need the mental boost, **skip the standalone marathon**. Instead, focus on **race-specific brick workouts**, **long rides**, and **progressive long runs**. These will better prepare you for the unique demands of IRONMAN day. Get Gritty Tip: Follow Your Dreams! Welcome to this very special Get Gritty Tip, where we're celebrating a huge milestone—500 episodes! Listeners, did you know that most podcasts don't make it past their third episode? While some podcasts have hundreds or even thousands of episodes, a large number of podcasts are abandoned early. A significant percentage of podcasts (90%) will not make it past their third episode, and another 90% of those that do will quit before reaching 20 episodes, according to Riverside FM. To honor this impressive feat, we are putting Rich in the interviewee's chair and speaking with the man who made it all happen. Rich's dedication to endurance sports, coaching, and the endurance community has not only shaped this podcast but also the lives of countless people around the world. Over the years, the 303 Endurance Podcast has become a go-to resource for athletes, coaches, and endurance enthusiasts alike, particularly in the 303 area, thanks to Rich's hard work, passion, and commitment to sharing inspiring stories and valuable insights on the airwaves. From launching the podcast to hitting 500 episodes, Rich's growth is a testament to the power of resilience, growth, and the love of endurance sports. Rich, it's an honor to reflect with you on everything that's led us to this incredible moment. Thank you for all that you've done for the community. Here's to many more episodes ahead! 500 episodes! Tell us, how did this all get started? Crossroads, need for growth and took inspiration from Tri Talk with David Warden Concept, connecting to coaches, experts and professionals Episode 18 (the missing 17), monthly to weekly What moments have defined the podcast's journey? The 303 team Kona - Ponchoman Guests - reference library Did you expect the podcast to grow this much? What surprised you? I was shocked when we got to 100 downloads Most downloads for an individual episode was over 4000 Kona and Pro conference post race and having Greg Welch call on “Rich from 303” what's your question.  Which episodes have fired you up the most? 18 David Warden 57 Terry Laughlin Total Immersion Swimming 77 Ken Axford 104 Jillian Bearden on her transition 108 and more Dr. Iñigo San Millán, Director at the CU Sports Medicine & Performance 131 Crowie  Play #177 MAY 12 - All things mothers! Mother's day with Meredith Kessler.  Play #176 MAY 05 - Tyler Hamilton and JIm Capra on individualized coaching, camps and more Play #175 APR 27 - Fastest Bike with Denise Korenek  Play #174 APR 20 - Ironman Hall of Famer, Julie Moss on "Crawl of Fame" Play #173 APR 13 - Author Alex Hutchinson on NY Times Bestseller "Endure" Play #172 APR 06 - Going Long with Sam Long Play #228 APR 18 - Sue Reynolds found THE ATHLETE INSIDE Play #283 MAY 07 - Olympic running and triathlon coach Bobby McGee and Sue Reynolds Play #289 JUN 18 - Mike Tierney sets riding world record climbs the worlds hardest ride on a unicycle Play #295 JUL 30 - A look back to Kristian Blummenfelt's Gold Medal goal  Play #309 NOV 05 - Allysa Seely overcoming a blood infection months before Tokyo Gold What were the biggest challenges early on, and how did you push through? Learning the editing process Finding and scheduling guests Getting a recording platform for good quality sound How did you bring your coaching experience into the podcast? I had no intention of coaching until one listener asked On condition of USAT L1 Made interviewing coaches, experts and pros better Any listener stories that really stuck with you? Brady Nelson What's been the biggest lesson you've learned from hosting the podcast? Mike Reilly - humility. get out of the way of your subject We all put our bike shorts on one leg at a time - coach, expert, pro, age grouper, podcaster Follow your dreams, take risks and take action. Know your purpose. Progress of the Soul What's next for the 303 Endurance Podcast? What advice do you have for anyone starting a podcast?   Thanks again to Rich's unwavering commitment to the endurance community. From inspiring athletes to exploring new topics and challenges, Rich has built a lasting legacy that will continue to impact and inspire for years to come. Rich, thank you for everything you've poured into this podcast, the community, and the sport. Here's to the next 500 episodes and beyond. Your work is truly remarkable! TriDot Workout of the Week: Bike-Run Bricks Today's workout is Bike-Run Bricks. Session Note This session is best done on a trainer. Stage your shoes, fuel, and hydration close by so that you're able to quickly transition from bike to run. If you leave your shoes clipped onto your pedals for races, then do so here too. Warmup 10 min @ Z2 with 3 x 30 sec (30 sec) Spinups and 3 x 1 min (1 min) @ Z4 Main Set 2 x 4 min Bike* / 3 min Run** (3 min) *Bike - First 1 min establish rhythm and getting feet in shoes. / Ride @ race pace in race position and 90+ rpms. / Final 1 min prep for run. Shift to one gear easier. Stretch back and calves. **Run - First 1 min find form and rhythm. Do NOT exceed race pace. / Run @ race pace. / Final 1 min build to FAST finish pace. Visualize finish chute! Hydrate during recovery between brick sets. Balance of time in Zone 2. Fun Segment: IRONMAN or IRONmad? Alright, we covered a great question in our Ask A Coach segment—should you run a full marathon during your IRONMAN build? That got me thinking about all the wild decisions athletes make leading up to race day. So welcome to a new segment I'm calling Ironman or Ironmad? Here's how it works: I'll throw out some scenarios—real ones we've seen or heard—and we'll give our take. Are they solid strategies… or are we veering into madness? Scenario 1: “You decide to do a heat adaptation block for your IRONMAN—by sitting in a dry sauna in a full bike kit every day for a week.” Scenario 2: “You ride your longest bike session—112 miles—indoors on the trainer because you want to control nutrition, effort, and minimize interruptions.” Scenario 3: “You sign up for a local sprint tri just to ‘shake off the rust'… but end up racing it full throttle two weeks out from your IRONMAN.” Scenario 4: “You tape motivational quotes inside your helmet, on your bike stem, and under your water bottle to read mid-race.” Scenario 5: “You fly to your race 48 hours before the gun goes off, figuring you'll ‘sleep on the plane' and save money on hotel nights.” Bonus Scenario! Scenario 6: “You wear your brand-new race kit, race shoes, and nutrition mix for the very first time… on race day.” Race day success isn't about doing more—it's about doing what matters. So when you're making decisions in your IRONMAN prep, ask yourself: Is this building toward the race… or just feeding my ego? And if you've got a questionable training story or race-week decision you want to share, send it our way. We might feature it in the next Ironman or Ironmad?   Closing: Thanks again for listening this week. Please be sure to follow us @303Triathlon and @grit2greatnessendurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it! Stay tuned, train informed and enjoy the endurance journey!

“Simply treating people with respect, with dignity and agency, has been really counterculture and I hope that that becomes a more infectious and attractive way to work.” - Brea Starmer Host Laurie Barkman interviews Brea Starmer, Founder and CEO of Lions and Tigers. Brea shares her experience of turning a layoff into a successful business, her passion for empowering careers for women and mothers, and the unique approach of intrapreneurship. The discussion covers Brea's personal journey, the challenges she faced, the importance of values in business, and the exciting future of the industry. Takeaways: Hire support staff early on, such as operations and HR personnel, to allow you to focus on strategic areas like business development and leadership. Recognize the different stages of your business and life. Sometimes you'll be optimized for growth and wealth, while at other times, the focus may shift to health and personal well-being. Maintain an active presence on professional networks such as LinkedIn to share your journey, connect with other entrepreneurs, and attract potential clients and employees. Concentrate on tasks that only you can do and delegate others. This ensures you are working on the most impactful areas of the business.   This Show Is Sponsored by The Business Transition Sherpa® 100 percent of owners will leave their business one day. But few are prepared. Are you? Get your copy of the Amazon best-selling book by nationally recognized expert, Laurie Barkman that reveals how to build business value and plan for succession, transition, or selling the business on your terms....what every entrepreneur needs to know.  ✨

Part 1 How to Stop Worrying and Start Living by Dale Carnegie SummarySummary of "How to Stop Worrying and Start Living" by Dale CarnegieDale Carnegie's book, "How to Stop Worrying and Start Living," offers practical advice for overcoming worry and leading a more fulfilling life. First published in 1948, it remains a classic self-help guide. Below are the main themes and principles presented in the book:Understanding Worry Carnegie begins by explaining that worry is mainly a mental habit that can disrupt our lives. He emphasizes that worrying about the past or the future is futile. Instead, he encourages readers to focus on the present moment and not let negative feelings dominate.Techniques to Stop Worrying Carnegie shares several techniques to stop worrying, including:Ask Yourself, "What is the worst that can happen?" By confronting your fears head-on, you can often see that the worst outcomes are not as dire as they appear.Focus on Solutions, Not Problems. Concentrate on what you can do to improve your situation rather than dwelling on what you cannot change.Live in Day-tight Compartments. This means focusing only on today, not letting past concerns or future anxieties permeate your thoughts.The Importance of Action Carnegie emphasizes that taking action toward a goal or solution can help alleviate worries. He encourages readers to engage in activities that keep them productive and engaged rather than letting thoughts of worry overwhelm them.The Power of Acceptance Accepting what you cannot change is crucial. Carnegie advises that acknowledging the reality of the situation can free you from constant anxiety. He suggests developing resilience by accepting life's challenges and moving forward with a positive mindset.Building Relationships and Seeking Support Having strong relationships can mitigate feelings of worry. Carnegie advocates for seeking support from friends and loved ones, which can provide comfort and perspective when feeling anxious.Practical Advice and Real-Life Examples The book is filled with anecdotes and stories of individuals who have successfully applied Carnegie's principles to overcome their worries. This makes the advice relatable and practical.Daily Habits for Reducing Worry Carnegie outlines daily habits to reduce worry, such as engaging in physical activity, maintaining a healthy lifestyle, and cultivating gratitude. These habits contribute to a positive mental state that helps combat anxiety. Conclusion In conclusion, "How to Stop Worrying and Start Living" provides timeless strategies for managing worry and improving overall well-being. Carnegie's emphasis on action, acceptance, and positive thinking equips readers with the tools they need to lead a more fulfilling life without the burden of constant worry.Part 2 How to Stop Worrying and Start Living AuthorAuthor: Dale Carnegie Dale Carnegie was an American writer and lecturer known for his self-improvement, interpersonal skills, and sales training courses. He was born on November 24, 1888, in Maryville, Missouri, and died on November 1, 1955. Carnegie is perhaps best known for his ability to teach individuals how to effectively communicate and relate to others in both personal and professional settings.Book Release: How to Stop Worrying and Start Living Dale Carnegie published "How to Stop Worrying and Start Living" in 1948. This book became one of his most popular works, offering practical advice and techniques aimed at reducing anxiety and living a more fulfilling life.Other Notable Books by Dale Carnegie: How to Win Friends and Influence People (1936) This is Carnegie's most famous book and a classic in the self-help genre. It provides timeless principles for effective communication and building...

In a season of Stillness, but I'm still here. ❤️‍

#499 Climb Part 2 - A Game of Gear Inches Welcome to Episode #499 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of news, coaching tips and discussion. July is bike climbing month here in the front range. Pikes Peak climb last weekend and this weekend we have two iconic events with serious climbs - Saturday is the Triple Bypass Ride with 10,800 and 118 miles and Sunday is the Boulder Peak triathlon with 3 miles of 10%.    Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!   In Today's Show Announcements and News  Ask A Coach: How to improve my climbing? Get Gritty Tip: The Four Agreements TriDot Workout of the Week: FTP Fun Segment: Triple Bypass Trivia!   Announcements and News: Our Announcements are supported by VESPA Power today. Vespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate. Less sugar. Higher performance. Faster recovery.  Home of Vespa Power Products | Optimizing Your Fat Metabolism Use discount code - 303endurance20   TriDot Pool School July 26-27. https://www.tridotpoolschool.com/component/eventbooking/pool-school/tridot-pool-school-20250726-844-986-401-167-857/94?Itemid=762   Ask A Coach Sponsor: G2G Endurance Your watch gives you data. But does your training plan know what to do with it? Ours does. Grit2Greatness Endurance Coaching has partnered with TriDot to deliver custom workouts powered by cutting-edge analytics. You bring the sweat, we'll bring the smarts. Start with a free 2-week trial, then keep building for only $14.99/month. We have our sign-up links waiting for you in the show notes—click one and let's geek out on your progress. Website - Grit2Greatness Endurance Coaching Facebook page @grit2greatnessendurance   Coach April Spilde April.spilde@tridot.com TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde    Coach Rich Soares Rich.soares@tridot.com Rich Soares Coaching TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares   Ask A Coach: What gearing do I need for X Grade Climb?  When the road tilts upward, smart gearing can make or break your climb. Whether you're grinding up a 5% incline or crawling up a brutal 15%, choosing the right gear ratio is key to maintaining an efficient cadence—ideally around 80 RPM. Here's a breakdown of ideal gear inches and recommended chainring/cassette combinations for gradients from 5% to 15%. Gear Inches Table | BikeCalc   Takeaway Tips: Lower gear inches help maintain cadence on steeper grades. A compact crankset (e.g., 34/50T) paired with a wide-range cassette (up to 31T or 32T) gives you the flexibility to tackle tough climbs. For gradients above 12%, consider a granny gear setup or even a 1x drivetrain with a wide-range cassette.   Get Gritty Tip: The Four Agreements Get Gritty Tip: Master Your Mindset with The Four Agreements This week, let's talk about The Four Agreements—a powerful framework for living with intention, resilience, and clarity. These four simple principles can help us break free from limiting beliefs and live with more purpose in both triathlon and life. 1. Be Impeccable with Your Word. Your words create your reality. In triathlon, this means speaking positively to yourself and others. When you talk about your abilities, your goals, and your progress, choose words that empower and uplift. If you say, “I can do this,” you're setting yourself up for success. But if you tell yourself “I'll never get faster” or “This is too hard,” you're building mental barriers. Choose words that propel you forward. 2. Don't Take Anything Personally. People's opinions and reactions are a reflection of them, not you. In triathlon, you'll face challenges, setbacks, and criticism, whether it's a tough race, a hard workout, or someone questioning your pace. But remember: It's not about you. Their words and actions are influenced by their own journey. Instead of letting it derail you, stay focused on your own path, goals, and growth. 3. Don't Make Assumptions. We often create stories in our minds about what others think of us or what we think is happening in a race or workout. But assumptions only hold us back. Instead, ask questions, seek clarity, and stay open-minded. Don't assume you know the outcome of a race or a workout before you even begin. Focus on the process, not the assumptions. 4. Always Do Your Best. This one's simple but powerful: give everything you have in each moment. Whether it's an interval, a long ride, or an intense swim, always give your best effort. And remember, your best changes from day to day. Some days you'll have more energy, and some days will feel like a struggle. But as long as you show up and give your best, you are making progress.     Action Item: Apply The Four Agreements to your training this week. Focus on the words you use, let go of external opinions, stay clear of assumptions, and always do your best. This simple mindset shift will help you approach both your triathlon journey and life with more clarity, resilience, and grit.   TriDot Workout of the Week: Functional Threshold Power   Today's workout is a Functional Threshold Test (20-minute) Session Note Conducting time trial (TT): Goal is to hold pace you can sustain for the entire TT without blowing up early or having enough left to kick at the end.   10 min @ Z2 with 3 x 30 sec (30 sec) Spinups and 3 x 1 min (1 min) @ Z4   20 min - all out maximal effort   Be sure to enter/confirm your assessment results to update your training intensities and race projections.     Fun Segment: Triple Bypass Trivia! It's time to shift gears and test your mountain mettle with the Triple Bypass Trivia Showdown! Whether you've tackled this legendary Colorado ride or it's still on your bucket list, these questions will challenge your knowledge of one of the most iconic endurance events in the U.S. Grab your water bottle, clip in, and let's find out if you're a seasoned alpine expert—or just coasting! When did the first Triple Bypass ride take place? A) 1978 B) 1988 C) 1998 Answer: B) 1988 — One July day in 1988, a group of avid cyclists decided that it would be fun and challenging to ride from Evergreen to the Vail Valley, Colorado. And so it was. Thirty-seven years later and thousands of more friends beside them, the Triple Bypass is an epic bucket-list ride.   True or False: The full Triple Bypass covers approximately 118 miles with over 10,000 feet of climbing. Answer: True — The classic route takes cyclists over three mountain passes and gains roughly 10,800–10,000 feet in elevation. But what about the Double Bypass?  Answer: A good entry ride, The Double Bypass covers 801 miles and gains 6,500 feet of elevation over two mountain passes: Loveland and Vail. The Double Bypass start location for 2025 is in Empire.  Which three mountain passes are included in the full Triple Bypass route? A) Juniper, Loveland, Vail B) Independence, Kenosha, Red Mountain C) Monarch, Cottonwood, Hoosier Answer: A) Juniper, Loveland, Vail — These iconic Colorado climbs define the course. True or False: The event is a competitive race with official timing and podiums. Answer: False — The Triple Bypass is a non-competitive, fully supported challenge ride focused on endurance, experience, and personal accomplishment.    Roughly how much has the event donated to charity since its inception? A) $500,000 B) $3.5 million C) $10 million Answer: B) $3.5 million — Over the decades, the ride (organized by Team Evergreen Cycling) has contributed millions to nonprofits.   Boulder Peak Close The first Boulder Peak Triathlon was held in 1992. It quickly became one of Colorado's most iconic triathlons, known for its challenging course, especially the infamous Olde Stage Road climb. Over the years, it has attracted both elite and amateur athletes and has been a staple of the summer triathlon season in Boulder. Would you like a timeline of its notable milestones or how the course has evolved over the years?   Here's a **timeline of notable milestones** in the history of the **Boulder Peak Triathlon**, one of Colorado's most iconic endurance events: Boulder Peak Triathlon Timeline   - **1992****Inaugural Race**   - Founded by Paul Karlsson and David Jensen.   - Featured the now-famous **Olde Stage Road** climb.   - Attracted top pros like Dave Scott and Mark Allen in its first year.   - 400 participants and a $500 prize purse.   - **1996****Pro Women's Head Start Introduced**   - Suggested by Paula Newby-Fraser to increase spectator excitement.   - Created a dramatic “chase” dynamic between men and women.   - **Early 2000s****Ironman World Championship Qualifier**   - Boulder Peak briefly served as a qualifier for Kona, elevating its prestige.   - **2004****Ownership Change**   - Sold to **5430 Sports**, run by Barry and Jodee Siff.   - Continued to grow in popularity and professionalism.   - **2009****Acquired by Life Time Fitness**   - Became part of the Life Time Triathlon Series.   - Integrated into a national network of high-profile triathlons.   - **2014****Returned to Local Ownership**   - Taken over by **Without Limits Productions**, led by Lance Panigutti.   - Renewed focus on community, athlete experience, and local flavor.   - **2017** **National Recognition**   - Named one of the **Top 15 Most Amazing Triathlons in the U.S.** by *The Culture Trip* [1](https://www.withoutlimits.co/boulder-peak-triathlon-duathlon).   - **2020****COVID-19 Cancellation**   - Like many races, the event was paused due to the pandemic.   - **2021–Present****Resurgence**   - Strong return with growing participation.   - Continues to be the **crown jewel of the Colorado Triathlon Series**.   Thanks again for listening this week. Please be sure to follow us @303Triathlon and @grit2greatnessendurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it! Stay tuned, train informed and enjoy the endurance journey!

Evelyn's Stage Performance Continues it be a big hit.In 13 parts, By BradentonLarry - Listen to the Podcast at Explicit Novels.Evelyn directed the couple into another position. Now the man was lying on his back while his 'wife' rode his cock, rather enthusiastically, while Evelyn sat on the man's face, grinding her cunt and clit on his mouth and watching the woman enjoy that fat cock. Don watched as Evelyn squeezed her own breasts, twisting her nipples, and then reached out to do the same to the woman across from her. Evelyn leaned forward and managed to get her mouth on one of the woman's nipples, which seemed to send the woman into another orgasm. Then, Evelyn was sitting back on the man's face, head thrown back and her hands squeezing her own tits tightly as her body rocked with her own first orgasm of the session.Don's cock throbbed and twitched, as if in sympathy with Evelyn's body.When the trio changed positions again, it was Evelyn's turn to lie on her back, her ass at the edge of the bed, as the man held her legs up and shoved his thick cock back into her cunt. At first the woman knelt on the bed next to Evelyn, making out with her and sucking on her tits, but then she moved up to kneel over Evelyn's face. Don watched as Evelyn grasped the woman's ass and held her in place so she could lick and suck at her clit and cunt, while the man fucked Don's lover hard and deep.Soon the woman was climaxing again, crying out loudly so everyone in the club noticed, and the man was shoving up into Evelyn with short violent strokes until he too was clearly coming. As he eventually drew out of Evelyn, a long, thick strand of cum hung between her cunt and the head of his cock.Evelyn said something to the woman who then quickly got down on her hands and knees at the end of the bed, first to suck the man's cock clean and then to bury her face in Evelyn's messy snatch, licking and sucking up all the cum he'd left there. Soon, Evelyn was sitting half up on the bed, her muscles clenching tight, as she held the woman's head in place while Evelyn's orgasm tore through her.For a long moment, Evelyn just lay back on the bed with a happy smile on her face, and then she sat up and looked out at the audience with a grin. Don grinned back at her, though he was pretty sure she couldn't see him. Still, when she mouthed, "One more?" he gave her an enthusiastic thumbs up. In any case, they had agreed she would give him a sign to let him know she was ready to leave, and she certainly hadn't given it.After Evelyn and her two playmates cleared that set, a couple of servitors came and straightened things up quickly, but without bothering to change the bed or anything. By the time Evelyn reappeared, only the big orgy on the circular bed and the couples in the dungeon set were still going at it. Don was downstairs, idly watching the orgy, when Evelyn came back on stage, this time entering the bus stop set. She had her hair in a couple of pigtails and was wearing a light sundress. She took a seat on the plastic bench against the wall, and waited, for a bus, supposedly, but really for her next set of playmates to join her.Soon two men joined her. There was quite a bit of pantomimed flirting and exaggerated come-hither looks before the men were standing in front of Evelyn having their cocks sucked. They had apparently left the door light set to yellow, because by the time Evelyn was on her hands and knees, though still in her sundress, getting spit-roasted, another guy poked his head in and decided to join in. By the time the scene had run its course, Evelyn had serviced six guys altogether, and a beautiful brown-skinned young woman with long, thick, black hair had come in to take over on the mattress. Don was happy to watch this woman enjoy herself while Evelyn got cleaned up and ready for round three.When Evelyn came back on stage, she was again wearing high heels, but this time they came with black boots that went almost all the way up her thighs. Her torso was wrapped in a shiny black bodice that left her crotch and tits exposed, and she was wearing black gloves that went up to the middle of her biceps. Her hair was now pulled back tightly into a ponytail, and she led a beautiful naked Asian woman with black hair hanging down to the middle of her back out and promptly began tying her to a frame that left her spread-eagled and vulnerable to anything Evelyn might inflict upon her.Evelyn spent the next hour teasing and tormenting this poor woman, who seemed to love every minute of it, even when she was begging Evelyn for release. Evelyn finally let the woman come, but only after she had stuffed a rather large ass plug and a big, shiny black dildo into their respective places, and fastened heavy nipple clamps to her nipples. Then, with only the command, "Come," Evelyn reduced the woman to a shuddering, quivering display of ecstasy that went on for what seemed like several long minutes. Then Evelyn sat on a bench so the grateful woman could crawl across the floor on her hands and knees to lick and suck at Evelyn until she made her temporary mistress come.Finally, Evelyn came onto stage with the next bunch of five people to make use of the big circular bed. Two lucky men were accompanied by Evelyn and three women, who all came in naked and wasted no time in climbing onto the bed and getting acquainted. Soon it became rather hard for Don to keep track of Evelyn amid the confusion of heaving bodies. At one point, she was near the center of the bed, slowly turning with it, as she rode slowly up and down on a cock as several hands reached up to caress her body. At another, she was on her hands and knees near the edge, gliding past the front of the stage, making out with a girl lying on her back at right angles to Evelyn, while one of the men slowly, but intently fucked Evelyn from behind.They must have left the light on yellow, because while they played another five people came to join the party - three men and two women, this time. Don found a chair to get comfortable, but continued to resist touching his straining cock. He was a bit amused by all the men in the audience who were, and had been all night, watching Evelyn and bringing themselves to intense, squirting orgasms. He was, however, much more distracted by the women around him, moaning in orgasmic pleasure as they watched the shows before them.Eventually, with her hair a wild mess around her head, Evelyn broke free from the orgy on the bed and staggered to the front of the stage to give the agreed upon sign that she was ready to leave. Don went straight to the exit, expecting to have to wait for Evelyn to get cleaned up, but she met him right away, naked and carrying her clothes with her in a bundle. She had cum all over her and smelled deliciously of the sex she'd been having."Hi there!" she grinned.Don caught her face in his hands and kissed her deeply and passionately.When he released her, she asked, "Did you enjoy the show?""Fuck yes!" he laughed. "Let's go over by the pool and find someplace for the night.""Good idea! I need to get cleaned up.""Not quite yet," Don smiled. "I'm going to add to your, makeup, first.""Oh! Excellent!" she beamed. "You really had a good time?""I did!" he laughed again."Sorry I took so long. If we can't have sex, I want to make sure I'm ready to actually sleep.""Good thinking," Don grinned."What was your favorite part?" she asked."It was all very hot, but I have to admit the first one was probably my favorite," Don said. "I liked the story you were telling.""I knew you'd get it!""What was your favorite part?" he asked."Oh, that's easy," she said, "this next bit!"Laughing, he said, "That doesn't count.""Hum, well, that's really hard to say. There were high points in each scene. In the first one, for instance, I really liked having that guy, Dave, fucking me from behind while I went down on Julie. In the second, well, there was that first time I had three cocks in me at once. Then, when I let Tamiko come, that was hot! I came so many times during the last scene I couldn't say, really. Damn, I really have become a wild woman here, haven't I?""Yeah, and I love it!" Don grinned.They had reached the poolside and quickly found a double-sized lounger. Evelyn dropped her clothes on the ground and sat down on the edge of the lounger, leaning back and spreading her legs in front of Don."Damn! That's so tempting," he breathed."No touching!" she smiled up at him. "Just watch me as I touch myself. You liked watching those men fucking me, didn't you? It felt so good to have them in my cunt and ass, and to suck them, and to lick those sexy pussies and clits," Evelyn said as her hands moved slowly over her body, cupping her breasts and then sliding over her taut belly down between her legs."I kept thinking about how hard your cock must be as you were watching me up on that stage, fucking and getting fucked, sucking and licking, coming over and over." She was simultaneously strumming her clit and fucking herself with several fingers. "I kept thinking how hot it was to have you watching me, watching me suck, and fuck, and all that cum on my face and tits, and, and, up inside me, God, Don, I'm going to come again. Give me your cum, Don!"Don couldn't restrain himself any longer. His iron-hard cock swelled in his hands and then erupted, spraying a geyser of hot cum all over Evelyn's naked body. It splattered all over her belly, across her tits and neck, and hit her chin. The second gout splashed over her lower belly and covered her fingers, getting pushed up into her cunt as she clenched upon herself on the lounger, her face scrunched up tightly as she came with him.Don staggered backward a bit and Evelyn fell back on the lounger with a heavy sigh."Ugh," she moaned. "I need to clean up, but I don't think I can move.""Fuck it," Don chuckled. "Let's just do it when we wake up.""Seriously?" she laughed. "Okay.""But you do have to move. We can't sleep like that.""I'm not moving. You get your own," she waved her hand in the air. When Don actually started to sit down on the next lounger over, though, she said, "Fine, fine, I'm moving!"They managed to spend the night spooned together, in a rather sticky mess, without violating the terms of Don's mission to not have physical-contact sex, and then enjoyed a leisurely bath in the pool in the morning. At the resort's wardrobery, they managed to find Evelyn a nice backpack for her pilgrimage, and then, with a long hug and a deep, loving kiss, she set off in quest of the Grove of Rati."So, you were left alone again, in the sex resort where you couldn't actually have sex, for a year," Toshia summed up."Yeah, that's about the size of it.""How did it go?""Well, at the time it seemed very slow, but when it was over it didn't seem bad at all," Don shrugged. "I did have a couple of visitors along the way. Both Nicole and Stephanie passed through the Resort before I was done.""How were they doing?""Okay. I found out that the watcher's council seemed to have something of a pattern in their assignments. A few personalized quests to start with and then a long-term test, like my sheriff's job or Evelyn's pilgrimage. Nicole had to find the Trans-Erosian Railway and ride it from end to end. She came through the Resort heading in the opposite direction from Evelyn, hoping to connect with that train. Stephanie came through very near the end of my year after spending a year in Rendezvous without having sex with any men.""That sounds a lot easier than your task," Toshia frowned."That's what I said!" Don laughed. "She admitted it wasn't that difficult, but she was glad to get back to 'proper fucking' as she called it. Oh, and I got to talk to India a few times, too. But mostly, I just kept myself busy watching other people and getting to know the ins and outs of the Resort. I fell into a pretty stable, comfortable routine. I was actually kind of surprised when I came back into my office after a 'patrol,' and suddenly found myself in that big courtyard at the Hall of the Crimson Mountain King. At that moment, I was mostly just happy that my staff, which I had left in the office, appeared a second later on the ground at my feet. Then I remembered that this meant I could have sex again!"Toshia chuckled, "Uh oh!""Yeah," Don laughed. "I got into and out of those showers in record time. Then I dove into that super orgy for a solid hour. The first girl I hooked up with was a thin young woman, probably about nineteen. I've never had such an intense passionate session of anonymous sex in my life. I was nice about it, of course, but I fucked the hell out of that girl.""I'll bet!" Toshia laughed. "Did she object?"Don shook his head, "Not at all. But after I'd had my fun, I cleaned up and headed upstairs for my next mission."Task Five:"Congratulations, Don, you're now more than halfway finished with your tasks," Pamela almost smiled. "For your next assignment, we want you to find a familiar face. To be clear, we mean you must find someone you clearly recognize, and can put a name to, but whom you haven't seen previously in Eros.""So, if I recognize my second-grade teacher but can't remember her name, that doesn't count?""Exactly," she nodded."Do they have to remember who they are?" Don asked, thinking of all the people who seemed to have little or no memory of their non-Erosian existence. In particular, he recalled the stunning Price is Right model he had been so happy to meet on the beach outside Rendezvous."No," Pamela said. "We will be able to verify their identities to corroborate you.""That's handy.""We are aware that this particular task is largely out of your control and could take a very long time to complete. We are also, frankly, impressed with your efforts so far. So, we have decided to grant you some of the power you are seeking a bit early."She gestured to a ring that was now on the table in front of Don. Picking it up, he thought it had the weight and look of white gold. He slipped it onto his left middle finger. Nothing happened."You have to press it twice in quick succession to call up the menu."Don pressed the ring twice with his thumb as if he were double-clicking the ring. Suddenly, floating a bit above the midrange of his visual field was a horizontal blue bar. There was one item, in white letters, on that bar: "Travel.""Concentrate on the desired menu item to activate it," Pamela went on.Don wasn't sure what he was supposed to be doing, but he focused intently on "Travel," until a drop-down menu opened with the following list: Abbey of Records; Crimson Mountain - Porch; Elven Court; Gladys's Office; Grotto of Ishtar; Heolfor House; India's Home; Manor; Rendezvous - Beach; Rendezvous - Riverboat Dock; Resort; Shagbottom; Sisterhood Castle; Untamed Village; Witches' Glen; and, Wizard's Home."Nice!" Don breathed."When you visit a new location for which there is an established landmark it will automatically be added to your list," Pamela continued to explain. "Before you select anything, I should add that you can dismiss the display at any time."Don tried willing the menu and bar away and they promptly vanished. He called it up again and dismissed it, just for practice."When you select a travel destination, the menu will automatically close when you arrive. With the exception of these offices, you will not be able to use the ring to travel when anyone else can see you. Well, anyone who doesn't have a similar ring or one that is higher in rank, that is. Also, when traveling to a location, you will arrive at the closest safe position to the landmark where no one can see your arrival.""This is incredibly useful!" Don grinned."It is," Pamela nodded. "Do you have any questions about your task?""Find someone I can name from outside Eros," Don smiled. "Then report back here.""Exactly," Pamela said. "You should be able to manage all your own travel from now on.""So, I just call up the menu, focus on "Travel," then focus on a destination, "Then suddenly Don found himself standing outside the Abbey of Records."Whoa! Seriously?" Toshia gaped."Yeah," Don chuckled. "It's pretty cool. When I'm in Eros I can bop around like crazy. I'd be lying if I said it wasn't a lot of fun.""Damn!""Well, I am restricted to the places I've already found, like in a video game with unlockable fast-travel points, but it's still massively useful. I'm thinking about setting off on a general exploration trip when I go back, to collect as many landmarks as I can. Stephanie probably has a lot more than I do. I know Evelyn's list is different from mine. She's got the Dark Labyrinth and a bunch of places she found on her pilgrimage, but not the Wizard's Home or Shagbottom, for instance.""That must have made your task much easier.""Well," Don paused. "I'm sure it cut out a lot of time going from one place to another, but it still took a lot of time to find someone I recognized. I started out just working down the list of places, skipping Gladys's office, the Grotto of Ishtar, and India's home. I was at the Abbey of Records anyway, so I went in and asked Charlotte if she could help me out at all. Naturally, I had to go through the whole routine, which took quite a while, and, in the end, she got a lot more out of me than I did from her. She wasn't aware of anyone that I might recognize, but then I had known it was going to be a long shot anyway. I crossed that off my list of places to try."I skipped the Crimson Mountain, figuring it would just take too damn long to try to comb through that orgy, or go looking for other rooms in that place, and went right to the elven court, Heolfor House, et cetera. It was kind of fun revisiting places and talking to people again. The Wizard and Madeleine, the Player, the Lady and Robert all say 'hi,' by the way. And Daphne says I'm to bend you over and fuck you hard in the ass.""Oh my!" Toshia laughed, actually feeling her cheeks reddening a bit.

Israel's endgame for its Gaza genocide is now public… Plus; What the Office for Budget Responsibility's Fiscal risks and sustainability report means for you, Tucker Carlson's Shock Interview With Masoud Pezeshkian and, where have the Epstein files gone to now? With Aaron Bastani and Marcus Barnett

This episode offers a deeply personal conversation with Jaime and Alan Aurelia, the core members of the New York-based band Not From Concentrate. They share the journey of their unique "scrum" sound—a fusion of ska, punk, and grunge—and the even more profound journey of their relationship. You'll hear about Jaime's experience coming out as a transgender man and how this pivotal change rippled through their marriage, their music, and their lives.Alan speaks with remarkable openness about the initial pain and confusion, and the path towards a renewed understanding and deeper love for Jaime. Together, they explore themes of identity, the complexities of visibility for trans individuals (particularly the scarcity of gay trans male representation in media), and the strength found in unwavering commitment. It's a story about evolution, resilience, and the courage to live authentically, both as individuals and as a couple.Timestamped Key Takeaways[00:00:55] Introducing Not From Concentrate: Dan introduces the band and their "scrum" genre, a mix of ska, punk, and grunge.[00:02:18] Jaime Joining the Band: Jaime recounts joining the band, initially unfamiliar with ska, and learning the genre.[00:03:10] How Jaime and Alan Met: Alan and Jaime share the story of meeting at a college radio station.[00:04:07] Dating in a Band: The challenges and eventual success of their relationship starting within the band.[00:05:44] What is a Bass Diva?: Alan explains his protectiveness over his bass guitar.[00:07:23] The Misuse of "Woke": Discussion on how the term "woke" is often used to mask prejudice against queer people and people of colour.[00:07:41] Jaime's Transition: Jaime speaks about coming out as transgender and the beginning of his transition journey around the time of COVID.[00:08:53] Lack of Trans Representation: Jaime highlights the lack of visibility for gay trans men in media, which initially caused him confusion about his own identity. Dan mentions a report showing zero gay trans characters on British TV in a recent year.[00:12:34] Alan's Perspective on Jaime's Transition: Alan describes his emotional experience, comparing it to "watching your wife die" while working to fall in love with the same person anew. He discusses the conflict and the eventual reaffirmation of his love.[00:15:11] Navigating Transition with Scarce Resources: Jaime talks about the lack of resources for trans men, especially those transitioning later in life, and the negative predictions he received about his marriage.[00:18:18] Love and Growing Up: The conversation turns to the depth of their love and how they've navigated profound changes together, ultimately strengthening their bond.[00:21:21] Queer Culture and Music Genres: Dan and Alan discuss the narrow range of music genres often dominating queer cultural spaces and the importance of diversity in queer artistic expression.[00:22:26] Not From Concentrate's Audience: Alan describes their audience as ska lovers with an increasing number of queer people attending their shows. He emphasises that not all LGBTQ+ people want only dance or pop music.[00:25:32] A Moment of Recognition: Alan shares an anecdote about someone observing their affectionate interaction as a gay couple, making him feel seen.[00:26:23] The Desire for Normalcy: Discussion about the queer community's desire for acceptance and normalcy rather than dominance.[00:30:14] Alan's Two Minutes to the World: Alan speaks about the power of music as an equalizer and a positive force.[00:32:19] Gateway Song

Chris and Amy share results showing the quick reversal of the problems that school officials were dealing with in the Netherlands when kids had cell phones available. Have you had a teenager sprung on your group concert or trip?

Sean 'Diddy' Combs' Defense 'Plotting to Use Donald Trump's Iran Blitz in Closing Argument' - 'Concentrate on World Peace, Not His Bedroom!'Advertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

Continuing the Countermelody show of Pride for this month's LGBTQ+ celebrations, I take a look back at the Women's Music Movement of the mid-1970s as reflected in the 1977 Olivia Records release Lesbian Concetrate: A Lesbianthology of Songs and Poems. I present the album in its entirety, as well as providing some historical context for the release: on the history of Olivia Records as an offshoot of some earlier lesbian separatist groups; as well as the cruel and hateful legacy of Anita Bryant, who, with a swift collective kick to her rear, has recently descended to hell. Bryant coined language in her 1976 “Save Our Children” initiative in Dade Country, Florida. Such language continues to be used by ultra-right-wing Christian nationalists to this day. On a more positive note, I describe and celebrate the legacies of each of the singers, bands, and poets heard on this release, all of which also have increased resonance both politically and musically in this frought world of 2025. “We wanted to do everything – everything – differently than what we had been told was the proper way to do things. There were some hard things. All of it was hard and all of it was wonderful at the same time.” Ginny Z. Berson, co-founder of Olivia Records in an interview with Bonnie Morris first broadcast on This Way Out Radio on 14 December 2020 Countermelody is a podcast devoted to the glory and the power of the human voice raised in song. Singer and vocal aficionado Daniel Gundlach explores great singers of the past and present focusing in particular on those who are less well-remembered today than they should be. Daniel's lifetime in music as a professional countertenor, pianist, vocal coach, voice teacher, and journalist yields an exciting array of anecdotes, impressions, and “inside stories.” At Countermelody's core is the celebration of great singers of all stripes, their instruments, and the connection they make to the words they sing. By clicking on the following link (https://linktr.ee/CountermelodyPodcast) you can find the dedicated Countermelody website which contains additional content including artist photos and episode setlists. The link will also take you to Countermelody's Patreon page, where you can pledge your monthly or yearly support at whatever level you can afford.

AI is reshaping how businesses market, operate, and grow. Whether you run a small company or are expanding quickly, understanding how to use AI in marketing can help you stay competitive. In a recent episode of Business Built Freedom, John Daddow from Constantech shared his insights into how AI is changing the way businesses approach marketing—and how you can start making it work for you today.  Key Takeaways  AI in marketing is changing how businesses create content, engage with customers, and manage campaigns.  Automation simplifies tasks, while AI makes informed decisions based on data.  Tools like Google Gemini, Meet, and Keep can be integrated into daily workflows.  Start simple and expand as you become more confident.  Concentrate on content, social engagement, and advertising to see real results.  Being proactive with AI helps you stay ahead and improve efficiency.  Read more

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JUN. 2, 2025A word to graduates."Concentrate on doing your best for God." 2Ti 2:15 MSGGraduate, here are eleven lessons to empower and inspire you: (1) You're here for a reason, and the most vital thing you can do is find it. (2) Follow your passion. You may not already know what it is, but make it your mission to discover it. (3) Although you might love Facebook, you might not like working for the company. And because you enjoy cooking doesn't mean you will enjoy owning a restaurant. (4) Don't quit because the work is hard. Quit because deep inside you know there is something different for you to do, or you're not improving yourself or the organization, or you know you're not supposed to be there anymore. (5) Learn from every experience. Each job gets you ready for the work you were born to do. (6) Your present job may not be your highest purpose, but it can assist as an agent to prepare you for it. (7) In whichever job you accept after graduation, serve. Serving in minor ways affords you opportunities to serve in major ways. (8) Your dream job probably isn't the one you dreamed about. Frequently we end up in remarkable careers outside the scope of our degrees. (9) The pursuit of your purpose is filled with difficulties, wins, detours, dead ends, and postponements. Remain hopeful and faithful. (10) You may want something to happen immediately, but if it did, would you be ready for it? (11) Seeds yield to the ground so they can be utilized for a greater purpose.So, plant yourself, and let yourself be used for a harvest to benefit others.A word to graduates Don't quit because the work is hard.Share This DevotionalSend us a textSupport the showChanging Lives | Building Strong Family | Impacting Our Community For Jesus Christ!

Today's episode of the podcast, is all about building meaningful connections with your preteens and teens—especially as they start finding their independence. Colleen gets real about the challenges of staying connected as kids grow older and shares practical, heartfelt tips on how to keep those important bonds strong (even when everyone's schedule is packed and the house is chaos!). Whether you're navigating parenting differences with your partner, homeschooling neurodivergent kiddos, or just trying to carve out some quality time with your teen, this episode is filled with encouragement and actionable ideas—from quick car chats to planned outings (hello, amusement parks, even if you're not riding the rollercoasters

This weeks guest has been blazing her own trail right through the center of American DNB for a minute now. She has a fierce reputation for packing dance floors. She's a lot of DJ's favorite DJ.  She fucking shreds! She writes and releases all kinds of music. Not just dnb too. Wicked.   Representing Minneapolis MN, please welcome Jen Symmetry. Links and tracklist below Please enjoy❤️ Back next week  -Thomas https://www.instagram.com/jensymmetry/   https://www.bassdrive.com/radio/jen-symmetry-live-from-minneapolis   https://www.facebook.com/share/192mpHp8o3/?mibextid=wwXIfr   tracklist: Visla (Late Sleeper rmx) - Rakka Break - Overstayed  Waeys - Backhanded Wobbler  LO! - 854 Kumarachi - Layers  Sam Binga, Redders (Spectral rmx) - Lef Dem Tim Reaper - Fusebox  Pablo Dread - Hardcore Blips  Wingz, Koherent - Not Here  Visages - FFO Emperor - Thud & Blunder Enei, Envy - Death Sprint  Special Request (Tim Reaper rmx) - Pull Up GEST - Brutalis  Alibi - Dismissed  Crystal Clear, Amoss - Earthquake Taxman - Imposter Heist, Bladerunner - Street Beats Des McMahon - Desolation  Alibi, A-Audio - Middlemen Snowy, Napes - Shooters Hill Noisesmith - Gargantua  Zero Zero - Too Much Acid  Neumonic (Ternion Sound rmx) - Makes Me  Mizeyesis - Return to New Friske - Persevere Quadrant, Iris, Impish - Mute City  Wingz - Within Me  Berwyn, Clipz, Everything is Recorded - The Night (Clipz Edit) Need For Mirrors (L-Side rmx) - Pagans Wilsun (Jen Symmetry rmx) - You're OK Kasra - Tunnels  Quadrant, Iris, Combine, Klippee - Suspensor  Electron-C - Uchawi Amoss, Minor Forms - Way Better Champion Sound, Oddkut - RF Odi (Jen Symmetry rmx) - Luna Northern Barrier - Recoil Paige Julia - Touarangi Toby Ross (Napes rmx) - Girl  Sully - Nights (Not Just a Dub Mix)  Jen Symmetry - Apricity  Tally G - Naughty Orcas Hyroglyphics - Aura Jen Symmetry - Halcyon+on+on Liquid Flip SuM- Sekkle Down and Concentrate 

Welcome back to the Empower Her Business Accelerator podcast! I'm your host, Philippa Channer, and I'm thrilled to have you here as we wrap up our May series on content frequency. If your business is expanding, your content strategy should evolve too—without leaving you overwhelmed or inconsistent. In this episode, we're diving into how to adjust your content frequency to match your business's growth phase. You'll learn how to scale smartly, maintain quality, and keep your audience engaged while avoiding burnout. (01:00) The Importance of Evolving Your Content Strategy As your business grows, the strategies that once worked may no longer be effective. Increased responsibilities can limit the time available for content creation. It's essential to reassess your approach to ensure it aligns with your current capacity and goals. ✨ Action Step: Evaluate your current workload and determine if your content creation schedule is sustainable. Adjust as needed to maintain consistency without sacrificing quality. (02:00) Prioritize High-Impact Content Not all content yields the same results. Focus on creating content that resonates most with your audience and drives engagement. ✨ Action Step: Analyze your content performance metrics to identify which formats and topics generate the most engagement. Concentrate your efforts on these high-performing areas. (03:00) Automate and Systemize Your Processes Efficiency becomes crucial as your business scales. Implementing automation tools and systems can streamline your content creation process. ✨ Action Step: Utilize scheduling tools like Later, Buffer, or Trello to plan and automate your content distribution. This approach saves time and ensures consistency. (04:00) Delegate Strategically You don't have to do it all alone. Delegating tasks can free up your time for strategic planning and growth-focused activities. ✨ Action Step: Identify content-related tasks that can be outsourced, such as graphic design or copywriting. Consider hiring a virtual assistant for a few hours a week to handle routine tasks. (05:00) Test and Adjust Your Strategy Flexibility is key. Regularly assess the effectiveness of your content strategy and be willing to make adjustments based on performance data. ✨ Action Step: Experiment with different posting schedules or content formats. Monitor the results over a set period and refine your strategy accordingly. Final Thoughts Expanding your business doesn't mean you have to produce more content indiscriminately. The goal is to work smarter, not harder. By prioritizing impactful content, automating processes, delegating tasks, and staying adaptable, you can scale your content strategy effectively. Thank you for joining me today and throughout our May series on content frequency. I hope these insights have provided clarity and confidence in structuring your content for long-term success. If you're ready to take your content strategy to the next level, the Empower Her Program is here to support you. Whether you opt for the monthly mastermind or the full program with one-on-one coaching, you'll gain the tools and structure needed to build a sustainable marketing strategy. Check out the link in the show notes to learn more and get started. Until next time, keep shining—and remember, your content should grow with your business, not overwhelm it. ✨ Special Announcements & Links Free 30-Hour EmpowerHer Discovery Session: https://channerconsultingllc.hbportal.co/schedule/660da85649ef86002d1790d3 Subscribe for regular content on developing a solid marketing plan, marketing strategy, and marketing tips. Connect with us: LinkedIn: https://www.linkedin.com/company/channer-consulting-llc Facebook: https://www.facebook.com/channerconsulting/ Instagram: https://www.instagram.com/channerconsulting/ Get in touch: info@channer-consulting.com https://empowerherap.com to learn more about the Empower Her Program

In this throwback episode, host Chris goes into the essential strategies for scaling a real estate business from goose eggs to 24 deals per year. He offers actionable insights to help real estate professionals navigate common pitfalls and achieve sustained success.Takeaways:- Focus on the right activities.- Master the basics before getting fancy.- Turning your "shoulds" into "musts."- Lean on your network to find deals now and in the future.Action steps:- Compile a list of contacts and reach out consistently.- Concentrate on lead-generating activities.- Practice scripts to build confidence.- Transform "shoulds" into "musts" and maintain high motivation.- Provide value to contacts to leverage reciprocity.In-episode mentions:Influence: The Psychology of Persuasion by Robert CialdiniHow to Win Friends and Influence People by Dale CarnegieHit Chris up: Facebook - https://www.facebook.com/ChrisCraddockBusiness/Instagram - https://www.instagram.com/craddrock/RESOURCES: 

This week a burden is placed on Gray who must enter the mansion like an invisible ghost while Ozzy concentrates longer and harder than he ever has. This episode is brought to you by Silverwax. Silverwax makes pro-grade auto care & technology easy for everyone to use. With incredible products like their nano-diamond ceramic quick wax that ensures up to 6 months protection, and their salt stain remover formulated to neutralize your car's enemey salt. Find Silverwax products at your local Canadian Tire or at silverwax.ca and use promo code DnD10 at checkout to save 10% off your next order. Dungeon Master: Nile Séguin Party Members: Kyah Green, Hisham Kelati, Leonard Chan, and Rebecca Reeds Produced by Andrew Ivimey as part of The From Superheroes Network.

Nick welcomes Pat Flynn, a renowned entrepreneur and the voice behind the highly successful Smart Passive Income podcast, which boasts over 47 million downloads. Pat shares his inspiring journey from aspiring architect to successful online business owner, emphasising the importance of authenticity, storytelling, and the iterative process of learning. He discusses the concept of "lean learning," where one focuses on small, manageable steps to achieve larger goals, and highlights the significance of building genuine connections with an audience. KEY TAKEAWAYS Building a genuine connection with your audience is crucial. Sharing personal experiences and being relatable fosters trust and encourages engagement. Focus on learning just enough to take the next step rather than trying to master everything at once. This method allows for quicker adaptation and progress in entrepreneurial endeavours. Finding a specific niche can lead to greater success. By addressing a particular problem for a targeted audience, you can establish yourself as an authority and build a loyal following. Embrace an iterative approach to business and learning. Start small, test ideas, gather feedback, and refine your strategies based on real-world results rather than over-planning. Concentrate on mastering small, specific skills that can lead to significant improvements in your overall performance. This focused approach can yield better results and build a strong foundation for further growth. BEST MOMENTS "The passive part of the income is the last step. It's a pipe dream. What is truth is there's a lot of active income that is required first." "A lot of people feel trapped in things that they don't know how to get out of." "If this were easy, what would it look like? That has helped me so much remove a lot of complication, over-learning." "I was generating 40, 50K a month at this point from this niche in a niche for a little exam. It was absolutely life-changing." GUEST RESOURCES Pat Flynn - https://patflynn.com/ VALUABLE RESOURCES Scale Your Business Beyond 8 Figures - Watch This Video: https://go.highvalueexit.com/scale-beyond Exit Your Business For Millions - Download This Guide: https://go.highvalueexit.com/opt-in Nick’s LinkedIn: https://highvalueexit.com/li Nick Bradley is a world-renowned author, speaker, and business growth expert, who works with entrepreneurs, business leaders, and investors to build, scale and sell high-value companies. He spent 10+ years working in Private Equity, where he oversaw 100+ acquisitions, 26 exits, and over $5 Billion in combined value created. He has one of the top-ranked business podcasts in the UK (with over 1m downloads in over 130 countries). He now spends his time coaching and consulting business owners in building and scaling high-value business towards life-changing exits.Support the show: https://highvalueexit.com/

Show notes at pharmacyjoe.com/episode1018. In this episode, I'll discuss andexanet vs. prothrombin complex concentrate for reversal of factor Xa inhibitor-related intracranial hemorrhage. The post 1018: Balancing Risk vs Benefit – Andexanet vs. Prothrombin Complex Concentrate for Reversal of Factor Xa Inhibitor-Related Intracranial Hemorrhage appeared first on Pharmacy Joe.

This episode of Mining Stock Daily is brought to you by... Vizsla Silver is focused on becoming one of the world's largest single-asset silver producers through the exploration and development of the 100% owned Panuco-Copala silver-gold district in Sinaloa, Mexico. The company consolidated this historic district in 2019 and has now completed over 325,000 meters of drilling. The company has the world's largest, undeveloped high-grade silver resource. Learn more at⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠https://vizslasilvercorp.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Calibre Mining is a Canadian-listed, Americas focused, growing mid-tier gold producer with a strong pipeline of development and exploration opportunities across Newfoundland & Labrador in Canada, Nevada and Washington in the USA, and Nicaragua. With a strong balance sheet, a proven management team, strong operating cash flow, accretive development projects and district-scale exploration opportunities Calibre will unlock significant value.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.calibremining.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Integra is a growing precious metals producer in the Great Basin of the Western United States. Integra is focused on demonstrating profitability and operational excellence at its principal operating asset, the Florida Canyon Mine, located in Nevada. In addition, Integra is committed to advancing its flagship development-stage heap leach projects: the past producing DeLamar Project located in southwestern Idaho, and the Nevada North Project located in western Nevada. Learn more about the business and their high industry standards over at integraresources.com

Al can't concentrate on baseball To learn more about listener data and our privacy practices visit: https://www.audacyinc.com/privacy-policy Learn more about your ad choices. Visit https://podcastchoices.com/adchoices

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Editor's Summary by Linda Brubaker, MD, MS, and Chris Muth, MD, Deputy Editors of JAMA, the Journal of the American Medical Association, for articles published from March 29-April 4, 2025.

Puedes hacer y aprender cualquier cosa, pero no todo al mismo tiempo

LESSON 91Miracles Are Seen In Light.It is important to remember that miracles and vision necessarily go together. This needs repeating, and frequent repeating. It is a central idea in your new thought system, and the perception that it produces. The miracle is always there. Its presence is not caused by your vision; its absence is not the result of your failure to see. It is only your awareness of miracles that is affected. You will see them in the light; you will not see them in the dark.To you, then, light is crucial. While you remain in darkness, the miracle remains unseen. Thus you are convinced it is not there. This follows from the premises from which the darkness comes. Denial of light leads to failure to perceive it. Failure to perceive light is to perceive darkness. The light is useless to you then, even though it is there. You cannot use it because its presence is unknown to you. And the seeming reality of the darkness makes the idea of light meaningless.To be told that what you do not see is there sounds like insanity. It is very difficult to become convinced that it is insanity not to see what is there, and to see what is not there instead. You do not doubt that the body's eyes can see. You do not doubt the images they show you are reality. Your faith lies in the darkness, not the light. How can this be reversed? For you it is impossible, but you are not alone in this.Your efforts, however little they may be, have strong support. Did you but realize how great this strength, your doubts would vanish. Today we will devote ourselves to the attempt to let you feel this strength. When you have felt the strength in you, which makes all miracles within your easy reach, you will not doubt. The miracles your sense of weakness hides will leap into awareness as you feel the strength in you.Three times today, set aside about ten minutes for a quiet time in which you try to leave your weakness behind. This is accomplished very simply, as you instruct yourself that you are not a body. Faith goes to what you want, and you instruct your mind accordingly. Your will remains your teacher, and your will has all the strength to do what it desires. You can escape the body if you choose. You can experience the strength in you.Begin the longer practice periods with this statement of true cause and effect relationships:Miracles are seen in light.The body's eyes do not perceive the light.But I am not a body. What am I?The question with which this statement ends is needed for our exercises today. What you think you are is a belief to be undone. But what you really are must be revealed to you. The belief you are a body calls for correction, being a mistake. The truth of what you are calls on the strength in you to bring to your awareness what the mistake conceals.If you are not a body, what are you? You need to be aware of what the Holy Spirit uses to replace the image of a body in your mind. You need to feel something to put your faith in, as you lift it from the body. You need a real experience of something else, something more solid and more sure; more worthy of your faith, and really there.If you are not a body, what are you? Ask this in honesty, and then devote several minutes to allowing your mistaken thoughts about your attributes to be corrected, and their opposites to take their place. Say, for example:I am not weak, but strong.I am not helpless, but all powerful.I am not limited, but unlimited.I am not doubtful, but certain.I am not an illusion, but a reality.I cannot see in darkness, but in light.In the second phase of the exercise period, try to experience these truths about yourself. Concentrate particularly on the experience of strength. Remember that all sense of weakness is associated with the belief you are a body, a belief that is mistaken and deserves no faith. Try to remove your faith from it, if only for a moment. You will be accustomed to keeping faith with the more worthy in you as we go along.Relax for the rest of the practice period, confident that your efforts, however meager, are fully supported by the strength of God and all His Thoughts. It is from Them that your strength will come. It is through Their strong support that you will feel the strength in you.They are united with you in this practice period, in which you share a purpose like Their own. Theirs is the light in which you will see miracles, because Their strength is yours. Their strength becomes your eyes, that you may see.Five or six times an hour, at reasonably regular intervals, remind yourself that miracles are seen in light. Also, be sure to meet temptation with today's idea. This form would be helpful for this special purpose:Miracles are seen in light.Let me not close my eyes because of this.- Jesus Christ in ACIM

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Ready to elevate your business coaching practice? Dive into the latest episode of "Business Coaching Secrets" with Karl Bryan! Whether you're just starting out or looking to refine your approach, here are three key takeaways from this episode that can transform your coaching business: Identify Your Primary Drive:  Everyone is motivated by one of four main forces: money, status, freedom, or relationships. Pinpointing what truly drives you can hone your focus and boost your effectiveness. Understanding what motivates you ensures you're aligned with your goals, making every step more meaningful and powerful. Focus on What You Control:  Instead of getting distracted by competitors, zero in on improving what you have control over. Concentrate on your strengths, refine your skills, and consistently deliver exceptional value. Remember, winners keep their eyes on their own progress. The Rule of Reciprocity:  The secret weapon for retaining clients and generating referrals. When you give generously and authentically to your clients, it comes back in spades. Building a business that emphasizes giving can create a ripple effect, enhancing client satisfaction and expanding your reach. Embrace these insights to enhance your coaching journey and set yourself up for a successful 2024! For more strategies and to listen to the full episode.  Ready to elevate your coaching business? Don't wait! Listen to this episode now and make strides towards your goals. Visit Focused.com for more information on our Profit Acceleration Software™ and join our community of thriving coaches. Get a demo at https://go.focused.com/profit-acceleration

Surtido de novedades flotando en la marmita que comenzamos a presentar con la cantante neoyorquina Grace Bergere aliada con Thurston Moore para hacer juntos esta versión de todo un clásico del primer álbum de The Velvet Underground.Playlist;GRACE BERGERE feat THURSTON MOORE “All tomorrow parties”THE LIMIÑANAS “Louie Louie”CARROTS “The red telephone”MING CITY R*CKERS “Seven ate nine”TERI GENDER BENDER “Nicole speaks out”L.A. WITCH “The Lines”THE TWIST CONNECTION “Concentrate”ILEGALES “El fondo de la noche”THE BELLRAYS “Snakes”MURAT “Crumpled gold”EARLY JAMES “Steely knives”GARY LOURIS “Blow’em away”RAMIREZ EXPOSURE “For the love of things invisible”ZACK KEIM “Wash away the pain” Escuchar audio

It goes saying that diet, lifestyle, sleep habits, sunlight exposure, blood sugar balance, and exercise all play a significant role in brain health - and therefore our ability to remain on task as well. As part of working with a practitioner, recommendations in these areas would - of course - be an essential foundation to optimising cognitive function. That being said, in this episode we jump right in with our favourite nutraceutical and herbal toolkit to give you extra insight into what's available when it comes to cognition.SEND US A QUESTION:  https://www.speakpipe.com/theholistichealthpodcast   FIND NAT BELOW:   Website - https://nataliekdouglas.com/   Instagram - https://www.instagram.com/natalie.k.douglas   Book a Free Assessment Call - https://calendly.com/nataliekdouglas/thyroid-discovery-call  EndoNourish - Endometriosis and Adenomyosis Guide - https://nataliekdouglas.com/endonourish-holistic-endometriosis-adenomyoisis-care-guide/    SacredSeeds - Preconception Care Guide https://nataliekdouglas.com/preconception-care-guide/   PCOS Wellness Guide https://nataliekdouglas.com/pcos-holistic-guide/   Thyroid Rescue - Self guided program https://nataliekdouglas.com/thyroid-rescue/   Coming Off The Pill/IUD Holistic Guide https://nataliekdouglas.com/coming-off-the-pill-mini-course/   Become a one-to-one client https://nataliekdouglas.com/1-1-naturopathic-nutrition-consultations/      FIND AMIE BELOW:   Book a Free Discovery Call: https://p.bttr.to/3yBdmu3    Book Yourself In: https://l.bttr.to/ZDxWO    Website - https://whatthenaturopathsaid.com    Instagram - https://www.instagram.com/thatnaturopath    Free eBook 'Is mould making you sick?' - https://www.amieskilton.com/MPYHeBook   Free webinar 'The 9 subtle signs your home has a mould problem' - https://www.amieskilton.com/MPYHwebinar  Join the mailing list - https://elysium-clinic-of-natural-medicine.ck.page/69663ce14a    

Send us a textHey, Sunshine! Are you curious about the ingredients in your favorite plant-based products? You're not alone! In this episode of Power on Plants, we're diving into a question that's been buzzing in our community: What is rice concentrate, and is it safe for your whole food, plant-based (WFPB) lifestyle?We're Jarrod and Anita Roussel—healthcare professionals, homeschooling parents of four, and your go-to guides for simple, delicious plant-based living that fuels natural healing the exciting, enjoyable way. We know how overwhelming it can feel to navigate food labels and make the best choices for your health. That's why we're here to break it all down for you.In this episode, we'll explain exactly what rice concentrate is, how it's made, and why it's used in some food products. We'll also share why choosing organic products is so important for avoiding harmful pesticides, herbicides, GMOs, and even arsenic exposure. But most importantly, we'll help you see how this ingredient can fit into a healthy eating plan that's focused on life-giving, whole, unprocessed plant foods.Whether you're just starting your journey toward healthy food and a sustainable meal plan or you've been living the WFPB lifestyle for years, this episode is packed with practical tips to help you feel confident and informed. Thankfully, the key to lasting health isn't about stressing over every little ingredient—it's about focusing on the bigger picture: a life filled with energy, joy, and delicious, nourishing meals you actually love!

The soothing sound of a fan creates a powerful white noise, perfect for concentrating while studying. Sometimes it can be hard to get into the mindset to sit down and study. Many people have trouble focusing for long periods of time because their minds tend to wander. White noise for studying can help you focus and is less distracting than music. Fan noise can also help cover up background distractions if you are studying in a high-traffic area on campus. If you need to cram for an upcoming test, try playing this fan white noise and see how well it can help you. Hope you ace those exams! Here are some great products to help you sleep! Relaxing White Noise receives a small commission (at no additional cost to you) on purchases made through affiliate links. Thanks for supporting the podcast!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Baloo Living Weighted Blankets⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ (Use code 'relaxingwhitenoise10' for 10% off)At Relaxing White Noise, our goal is to help you sleep well. This episode is eight hours long with no advertisements in the middle, so you can use it as a sleeping sound throughout the night. Listening to our white noise sounds via the podcast gives you the freedom to lock your phone at night, keeping your bedroom dark as you fall asleep.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Check out the 10-Hour version on YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Contact Us for Partnership Inquiries⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Relaxing White Noise is the number one online destination for white noise and nature sounds to help you sleep, study or soothe a baby. With more than a billion views across YouTube and other platforms, we are excited to now share our popular ambient tracks on the Relaxing White Noise podcast. People use white noise for sleeping, focus, sound masking or relaxation. We couldn't be happier to help folks live better lives. This podcast has the sound for you whether you use white noise for studying, to soothe a colicky baby, to fall asleep or for simply enjoying a peaceful moment. No need to buy a white noise machine when you can listen to these sounds for free. Cheers to living your best life!DISCLAIMER: Remember that loud sounds can potentially damage your hearing. When playing one of our ambiences, if you cannot have a conversation over the sound without raising your voice, the sound may be too loud for your ears. Please do not place speakers right next to a baby's ears. If you have difficulty hearing or hear ringing in your ears, please immediately discontinue listening to the white noise sounds and consult an audiologist or your physician. The sounds provided by Relaxing White Noise are for entertainment purposes only and are not a treatment for sleep disorders or tinnitus. If you have significant difficulty sleeping on a regular basis, experience fitful/restless sleep, or feel tired during the day, please consult your physician.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Relaxing White Noise Privacy Policy⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠© Relaxing White Noise LLC, 2024. All rights reserved. Any reproduction or republication of all or part of this text/visual/audio is prohibited.

To grow your business faster, create a micro business plan from Labor Day to Thanksgiving. This focused period is ideal for driving growth and preparing for the end of the year. Concentrate on your top three goals, set a specific measurable target, and aim to exceed it by 25% to compensate for the slower pace between Thanksgiving and Christmas. This approach helps maintain a healthy pipeline and sets up a strong start for the new year.  

This week, I'm so excited to have decluttering and cleaning expert Dana K. White, host of the popular podcast A Slob Comes Clean, with us to help transform home chaos into calm. Dana explains how small steps and realistic goals make decluttering easier, and she shares practical hacks—from getting your husband to be less messy to keeping your home clutter-free with small kids. Her inspiring story shows how embracing authenticity can lead to finding your true calling, and her message of grace and love goes beyond cleaning tips to offer a refreshing reminder about accepting who we truly are.Y'all, you have to pick up Dana's new book, Jesus Doesn't Care About Your Messy House: He Cares About Your HeartIn this episode: Dana's authentic journey to starting A Slob Comes Clean Tips for starting decluttering today Quick and easy cleaning hacks The 5-minute cleaning rule Explaining the container concept Dana's favorite cleaning supplies Overcoming shame The connection between faith and cleanliness Here is my favorite quote from this episode:"Shame is not motivating. So we remove the shame by understanding who I am, who God is, and what he's looking for from me.” - Dana K. WhiteHave you tried my exclusive ZERO sugar candy yet?Kimmie's Candies Sea Salt Caramels are the perfect gift that's both indulgent and guilt-free. Rich, chocolatey caramel with a touch of sea salt—zero sugar, keto-friendly, and gluten-free. A delicious, guilt-free indulgence for valentines day.Order now at kimgravelshow.com/candy.Supply is low so get yours before they sell out.Do you want to hear your voice on the show?Call me and leave me a voicemail at 404-913-6460 and let me know why you love who you are! There is BONUS CONTENT in our free newsletter so make sure to subscribe at https://www.kimgravelshow.comCollecting Confidence, my best-selling book is now available in paperback with a brand new discussion guide!Click this link to buy it now.Join my Love Who You Are movement at https://lwya.comConnect with Me:YouTubeFacebookInstagramTikTok                                         WebsiteConnect with Dana K. White:WebsiteYouTubeFacebookInstagramPodcastBook: Jesus Doesn't Care About Your Messy House: He Cares About Your HeartNew episodes of The Kim Gravel Show drop every Wednesday at 6pm EST.Support our show by supporting our Sponsors:Branch BasicsI switched to Branch Basics to keep our home clean and safe for the whole family. Their plant-based Concentrate handles everything—laundry, counters, and even produce—without any harmful chemicals. Going toxin-free has never been easier. Ready to make the change? Start fresh with Branch Basics today!Get 15% off Branch Basics with the code KIM at https://branchbasics.com/KIM#branchbasicspodFactorStay energized with America's #1 Ready-to-Eat Meal Delivery. Factor offers six menu preferences to help you manage calories, boost protein, avoid meat, or eat balanced. Chef-prepared and dietitian-approved, Factor meals taste great and support your goals.Visit https://www.factormeals.com/Kim50off and use code KIM50OFF to get 50% off your first box plus free shipping for as long as your subscription is active. Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

This week, I'm so excited to have decluttering and cleaning expert Dana K. White, host of the popular podcast A Slob Comes Clean, with us to help transform home chaos into calm. Dana explains how small steps and realistic goals make decluttering easier, and she shares practical hacks—from getting your husband to be less messy to keeping your home clutter-free with small kids. Her inspiring story shows how embracing authenticity can lead to finding your true calling, and her message of grace and love goes beyond cleaning tips to offer a refreshing reminder about accepting who we truly are. Y'all, you have to pick up Dana's new book, Jesus Doesn't Care About Your Messy House: He Cares About Your Heart In this episode: Dana's authentic journey to starting A Slob Comes Clean Tips for starting decluttering today Quick and easy cleaning hacks The 5-minute cleaning rule Explaining the container concept Dana's favorite cleaning supplies Overcoming shame The connection between faith and cleanliness Here is my favorite quote from this episode: "Shame is not motivating. So we remove the shame by understanding who I am, who God is, and what he's looking for from me.” - Dana K. White Have you tried my exclusive ZERO sugar candy yet? Kimmie's Candies Sea Salt Caramels are the perfect gift that's both indulgent and guilt-free. Rich, chocolatey caramel with a touch of sea salt—zero sugar, keto-friendly, and gluten-free. A delicious, guilt-free indulgence for valentines day. Order now at kimgravelshow.com/candy. Supply is low so get yours before they sell out. Do you want to hear your voice on the show? Call me and leave me a voicemail at 404-913-6460 and let me know why you love who you are!   There is BONUS CONTENT in our free newsletter so make sure to subscribe at https://www.kimgravelshow.com Collecting Confidence, my best-selling book is now available in paperback with a brand new discussion guide! Click this link to buy it now. Join my Love Who You Are movement at https://lwya.com Connect with Me: YouTube Facebook Instagram TikTok                                          Website Connect with Dana K. White: Website YouTube Facebook Instagram Podcast Book: Jesus Doesn't Care About Your Messy House: He Cares About Your Heart New episodes of The Kim Gravel Show drop every Wednesday at 6pm EST. Support our show by supporting our Sponsors: Branch Basics I switched to Branch Basics to keep our home clean and safe for the whole family. Their plant-based Concentrate handles everything—laundry, counters, and even produce—without any harmful chemicals. Going toxin-free has never been easier. Ready to make the change? Start fresh with Branch Basics today! Get 15% off Branch Basics with the code KIM at https://branchbasics.com/KIM #branchbasicspod Factor Stay energized with America's #1 Ready-to-Eat Meal Delivery. Factor offers six menu preferences to help you manage calories, boost protein, avoid meat, or eat balanced. Chef-prepared and dietitian-approved, Factor meals taste great and support your goals. Visit https://www.factormeals.com/Kim50off and use code KIM50OFF to get 50% off your first box plus free shipping for as long as your subscription is active. Learn more about your ad choices. Visit megaphone.fm/adchoices

Emily O'Laughlin started Doing Great Clothing Co when she saw her son Nathan beginning a new chapter: post-high school and ready to work. She noticed that jobs that fit his abilities were few and far between. So she decided to create the solution, even though Emily and her husband both have full-time jobs.  The mission of Doing Great Clothing Co says, "We're passionate about our chance to make concrete changes in the world of special needs. Our mission is to pave the way for those with disabilities to reach those crucial developmental milestones and score meaningful employment." If you are in the early days of a diagnosis with your child, or want to be a better ally and support to those you know with disabilities, or anywhere in between -- listen to this episode! Emily shares some tough experiences and challenges that have helped her and her family get to the point they are at today.  Check out Doing Great Clothing Co.  Doing Great Jobs: A Guide to Creating a Small Business for People with Disabilities  Follow Vanessa Follow Chatbooks 2:05 How Doing Great Clothing Co was born 5:35 Emily's experience raising a child with special needs  7:30 Learning empathy  10:15 A poignant experience in Emily's early motherhood  14:00 Education experiences with Nathan  17:30 You are the CEO of your family  19:55 Concentrate on the joy of your child   

“There's a power, there's a beauty, there's a magic to focus. And there is only the lonely road to darkness and defeat in dissipating and flitting from one thing to another.”Success isn't about doing everything—it's about doing one thing exceptionally well. Too many people flit from idea to idea, never sticking with anything long enough to see results. The key? Relentless focus. In this episode, we break down why concentrating your efforts is the ultimate power move in business. From Karl von Clausewitz's military strategy to Robert Greene's 48 Laws of Power, we explore how deep focus generates real, lasting success. Whether you're mastering podcast guesting, business growth, or personal development, the rule is the same: go all in until you win.The Concise 48 Laws of Power by Robert Greene: https://www.amazon.com/Concise-Laws-Power-Robert-Greene/dp/1861974043Get Booked and Get Paid: by Nicky Billou, Marc Von Musser, Theresa Dugwellhttps://a.co/d/8TArEiOVisit https://www.eCircleAcademy.com and book a success call with Nicky to take your practice to the next level.

This week, Lo Bosworth opens up about her journey from reality TV to founding Love Wellness, a brand inspired by her own health struggles. She shares how uncovering severe vitamin deficiencies led her to discover the vital connection between vaginal, gut, and hormonal health. Lo discusses the power of self-advocacy, her experience with depression, and how holistic solutions can transform your well-being. If you're ready to take control of your health, this episode is packed with powerful insights and practical advice you won't want to miss!In this episode: How Lo's personal health struggles inspired the creation of Love Wellness Lo's journey with depression and its impact on her well-being The surprising link between mental health and gut health Why vaginal, gut, and hormonal health are more connected than you think The daily vitamins and nutrients your body needs to thrive Why advocating for your health is essential How to have meaningful conversations with young women about their health Here is my favorite quote from this episode:"Making the decision to start this company probably saved my life." - Lo BosworthHave you tried my exclusive ZERO sugar candy yet?Kimmie's Candies Sea Salt Caramels are the perfect gift that's both indulgent and guilt-free. Rich, chocolatey caramel with a touch of sea salt—zero sugar, keto-friendly, and gluten-free. A delicious, guilt-free indulgence for valentines day.Order now at kimgravelshow.com/candy.Supply is low so get yours before they sell out.Do you want to hear your voice on the show?Call me and leave me a voicemail at 404-913-6460 and let me know why you love who you are! There is BONUS CONTENT in our free newsletter so make sure to subscribe at https://www.kimgravelshow.comCollecting Confidence, my best-selling book is now available in paperback with a brand new discussion guide!Click this link to buy it now.Join my Love Who You Are movement at https://lwya.comConnect with Me:YouTubeFacebookInstagramTikTok                                         WebsiteConnect with Lo Bosworth:Love WellnessInstagramTikTokYouTubePodcast: Gut FeelingsSubstackBook: Love Yourself WellNew episodes of The Kim Gravel Show drop every Wednesday at 6pm EST.Support our show by supporting our Sponsors:Branch BasicsI switched to Branch Basics to keep our home clean and safe for the whole family. Their plant-based Concentrate handles everything—laundry, counters, and even produce—without any harmful chemicals. Going toxin-free has never been easier. Ready to make the change? Start fresh with Branch Basics today!Get 15% off Branch Basics with the code KIM at https://branchbasics.com/KIM #branchbasicspod Learn more about your ad choices. Visit megaphone.fm/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

This week, Lo Bosworth opens up about her journey from reality TV to founding Love Wellness, a brand inspired by her own health struggles. She shares how uncovering severe vitamin deficiencies led her to discover the vital connection between vaginal, gut, and hormonal health. Lo discusses the power of self-advocacy, her experience with depression, and how holistic solutions can transform your well-being. If you're ready to take control of your health, this episode is packed with powerful insights and practical advice you won't want to miss! In this episode: How Lo's personal health struggles inspired the creation of Love Wellness Lo's journey with depression and its impact on her well-being The surprising link between mental health and gut health Why vaginal, gut, and hormonal health are more connected than you think The daily vitamins and nutrients your body needs to thrive Why advocating for your health is essential How to have meaningful conversations with young women about their health Here is my favorite quote from this episode: "Making the decision to start this company probably saved my life." - Lo Bosworth Have you tried my exclusive ZERO sugar candy yet? Kimmie's Candies Sea Salt Caramels are the perfect gift that's both indulgent and guilt-free. Rich, chocolatey caramel with a touch of sea salt—zero sugar, keto-friendly, and gluten-free. A delicious, guilt-free indulgence for valentines day. Order now at kimgravelshow.com/candy. Supply is low so get yours before they sell out. Do you want to hear your voice on the show? Call me and leave me a voicemail at 404-913-6460 and let me know why you love who you are!   There is BONUS CONTENT in our free newsletter so make sure to subscribe at https://www.kimgravelshow.com Collecting Confidence, my best-selling book is now available in paperback with a brand new discussion guide! Click this link to buy it now. Join my Love Who You Are movement at https://lwya.com Connect with Me: YouTube Facebook Instagram TikTok                                          Website Connect with Lo Bosworth: Love Wellness Instagram TikTok YouTube Podcast: Gut Feelings Substack Book: Love Yourself Well New episodes of The Kim Gravel Show drop every Wednesday at 6pm EST. Support our show by supporting our Sponsors: Branch Basics I switched to Branch Basics to keep our home clean and safe for the whole family. Their plant-based Concentrate handles everything—laundry, counters, and even produce—without any harmful chemicals. Going toxin-free has never been easier. Ready to make the change? Start fresh with Branch Basics today! Get 15% off Branch Basics with the code KIM at https://branchbasics.com/KIM #branchbasicspod Learn more about your ad choices. Visit megaphone.fm/adchoices