Podcasts about empower change

Thriving Adoptees - Inspiration For Adoptive Parents & Adoptees

Play Episode Listen Later Jan 13, 2022 26:26

Keeping on keepin' on is not a given... it's a choice! And within that choice to CLAIM COURAGE, there's a process. This episode is really powerful, it gives you the roadmap for courage that I have discovered to be invaluable. You have an incredible vision and mission for your life and there will be duvet days, however your success is relient on your ability to recognise the transformational work and DO IT. My name is Laura Topper and I am Divine Feminine Intuitive Prosperity Wisdom teacher and guide, specialising in educating women to use #MAMMAPOWER spiritual practices, including the Law of Attraction, to materialise their most magnificent lives and businesses. I have adventured from HOT MESS to TOP MAMMA, and I am devoted to guiding you to creating your most dynamic soul spirit business and life. I know that your Shero's Adventure has led you far and wide in 2020/21, you have ventured through the fog, had the rug pulled from under, adventured the unknown, and in the process have QUESTIONED your entire life, and all that you thought mattered. With the setbacks, the uncertainty, the 'one more time crossing one more hurdle!' You kept on keeping on, for your family, your life, and YOUR DREAMS. You know that you ARE here to STAND UP and deliver and to MAKE A DIFFERENCE, TO INSPIRE TRANSFORMATION & EMPOWER CHANGE. Now is the time to get clear, communicate with love, and embrace courage. You are here to be the love of your life, what are you waiting for? FREE COURSES https://www.lauratopper.com

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Loving Ourselves With Emily Hikaiti

Play Episode Listen Later Dec 14, 2021 68:27

Emily is a Care Leaver Mentor for Empower Change. Since graduating high school in 2016, Emily has completed her certificate four in community services. In 2015 she had her son, who has just started kindergarten. In 2016 pursued photography as a formal trade and experienced some of the most special moments between married couples and families but it still wasn't fulfilling her.After her care experiences from the age of nine, a foster family friend mentioned for a job as a residential staff worker for Youth in Out Of Home Care.Since then she has made a profession from her experiences. Fresh out of high school and only recently 18 she started to see from a staff members point of view what her childhood might have looked like to them. Her experiences quickly turned into an aggressive passion. She enrolled into her Certificate, and made a conscious effort to start making changes in her local area.She started networking with CREATE Foundations as a Residential Staff Member, bringing Young People to their events in her region. Within months she was doing Speak Up training and attending FACS facilitations. It didn't stop exceeding her expectations. She started making some life long friends in Advocacy. Attended Advocate for Children and Young People conferences, and assisted CREATE on a number of occasions and events as a Young Consultant.She now recognises her work as A National Advocate and Consultant for Children in Out of Home Care.Approached by Adopt Change in 2019, meeting them in 2020 and appearing in their National Conference held online. From there I was asked by their CEO to become a Brand Ambassador and appeared in their TV Commercial late last year.Also a Kindred Warrior for The Warrior Woman Foundation and have been short listed for The Advocate for Children and Young People 3 years running.Emily is assured that this is her life work. She is content in working with the Community Services Sector for years to come as a voice and representation for Youth in similar situations.https://www.linkedin.com/in/emily-hikaiti-1494011ba/https://www.facebook.com/Emilyannelorrainepaulhttps://www.instagram.com/emily_hikaiti/?hl=enAdopt Change believe that every child has the right to grow up in a safe, nurturing and permanent family home, and that all families need the appropriate supports for children to thrive.Adopt Change work towards every child and young person having access to a safe, nurturing and stable family upbringing. They recognise the impact of childhood trauma, and provide a number of services and education so that children and families can be supported and thrive. They also work with government, sector and community to seek changes to legislation and policies to better provide for children and families.Find out more at:https://www.adoptchange.org.au/https://www.facebook.com/AdoptChangeAUhttps://www.instagram.com/adoptchangeau/https://www.youtube.com/channel/UCHbUn6jHDfCS3sHWhvJfsmwhttps://twitter.com/AdoptChangeAU

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Create a Bridge to Develop Self Acceptance and Empower Change

Changes Big and Small

Play Episode Listen Later Jun 30, 2021

In this episode, I've extracted the gems from a conversation with Monica Sherese to share with you. You can consider this a companion interview to episode 79 although the order in which you listen to the two episodes do not matter. Listen to find out how to hold space for other people to support them in living the life that they want. Also, we invite you to interrogate your own thoughts about yourself and your body so that you can make change in a way that is respectful and caring of yourself and your body. A key ideas is loving your body, a concept that is tied to the challenge from episode 79 of the podcast. The goal is to have 10 reviews this month. Could you please help with that? If you enjoyed this episode, please leave a review. You can find the shownotes at https://changesbigandsmall.com/ You can reach me at contact@changesbigandsmall.com if you have any questions or feedback. If you'd like to appear on the podcast to discuss the topic of relationships or have a suggested guest, reach out to me for more information! Join the Changes Big and Small Facebook group - https://www.facebook.com/groups/changesbigandsmall1/ The post Create a Bridge to Develop Self Acceptance and Empower Change appeared first on Changes BIG and small. Related posts: Get in Touch with Yourself and Define Your Self-Image Working Together Across Timezones to Build a Clothing Brand Using Resistance and Resilience to Build Self Acceptance

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7: Believe to Receive NOW

Play Episode Listen Later Jun 15, 2021 30:20

Everything that you desire is already here, and there is a formula for full on receiving. What happens often is that our frustration interupts the flow and as powerful manifestors we derail our dreams. Believing in this formula and in the power of Divine Source moves us from wanting to knowing, and this is the magic that manifests miracles...... You made it! IT'S NOW OR NEVER Amidst the Hot Mess Flushes and Sweaty Nights! You Know DEEP within your Soul that .... ITS TIME TO RISE AND SHINE INTO YOUR SACRED #MAMMAPOWER My name is Laura Topper and I am Divine Feminine Intuitive Prosperity Wisdom teacher and guide, specialising in educating women to use #MAMMAPOWER spiritual practices, including Law of Attraction, to materialise their most magnificent lives and businesses. I have adventured from HOT MESS to TOP MAMMA, and I am devoted to guiding you to creating your most dynamic soul spirit business and life. I know that your Shero's Adventure has lead you far and wide in 2020/21, you have ventured through the fog, had the rug pulled from under, adventured the unknown, and in the process have QUESTIONED your entire life, and all that you thought mattered. With the setbacks, the uncertainty, the 'one more time crossing one more hurdle!' You kept on keeping on, for your family, your life, and YOUR DREAMS. You know that you ARE here to STAND UP and deliver and to MAKE A DIFFERENCE, TO INSPIRE TRANSFORMATION & EMPOWER CHANGE. FREE COURSES https://www.lauratopper.com

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6: Put Your Money Where Your Mouth Is

Play Episode Listen Later Apr 7, 2021 20:12

Put Your Money Where Your Mouth Is Are you really ready to take charge, value yourself and set a new intention in motion around money. Putting Mysticism and Metaphysics into practice takes a willingness to step away from the logical, and open up to the invisible #MAMMAPOWER that is right where you are. The all empowering approach to being the money is an art that you can master, the question is... are you ready to be your own money guru? You made it! IT'S NOW OR NEVER Amidst the Hot Mess Flushes and Sweaty Nights! You Know DEEP within your Soul that .... ITS TIME TO RISE AND SHINE INTO YOUR SACRED #MAMMAPOWER My name is Laura Topper and I am Divine Feminine Intuitive Prosperity Wisdom teacher and guide, specialising in educating women to use #MAMMAPOWER spiritual practices, including Law of Attraction, to materialise their most magnificent lives and businesses. I have adventured from HOT MESS to TOP MAMMA, and I am devoted to guiding you to creating your most dynamic soul spirit business and life. I know that your Shero's Adventure has lead you far and wide in 2020/21, you have ventured through the fog, had the rug pulled from under, adventured the unknown, and in the process have QUESTIONED your entire life, and all that you thought mattered. With the setbacks, the uncertainty, the 'one more time crossing one more hurdle!' You kept on keeping on, for your family, your life, and YOUR DREAMS. You know that you ARE here to STAND UP and deliver and to MAKE A DIFFERENCE, TO INSPIRE TRANSFORMATION & EMPOWER CHANGE. FREE COURSES https://www.lauratopper.com

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5: Make Peace with the Past

Play Episode Listen Later Mar 31, 2021 30:34

Listen up! I moved from homeless to wholeness in 6 months and used very specific spiritual practices that I share with you here...... Access the #MAMMAPOWER MANIFEST PROSPERITY PROCESS

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3: You have the tools right now - use them

Play Episode Listen Later Oct 7, 2020 31:52

Are you really loving life and the experience just as it is or are you judging yourself for not being where you think you "should" be? Your Mama POWER tools are all here.... Faith . First .and Forgiveness ... are you using them? You made it! IT'S NOW OR NEVER Amidst the Hot Mess Flushes and Sweaty Nights! You Know DEEP within your Soul that .... ITS TIME TO RISE AND SHINE INTO YOUR SACRED #MAMMAPOWER My name is Laura Topper and I am Divine Feminine Intuitive Prosperity Wisdom teacher and guide, specialising in educating women to use #MAMMAPOWER spiritual practices, including Law of Attraction, to materialise their most magnificent lives and businesses. I have adventured from HOT MESS to TOP MAMMA, and I am devoted to guiding you to creating your most dynamic soul spirit business and life. I know that your Shero's Adventure has lead you far and wide in 2020/21, you have ventured through the fog, had the rug pulled from under, adventured the unknown, and in the process have QUESTIONED your entire life, and all that you thought mattered. With the setbacks, the uncertainty, the 'one more time crossing one more hurdle!' You kept on keeping on, for your family, your life, and YOUR DREAMS. You know that you ARE here to STAND UP and deliver and to MAKE A DIFFERENCE, TO INSPIRE TRANSFORMATION & EMPOWER CHANGE. FREE COURSES https://www.lauratopper.com

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2: Stand in your Mama Power

Kōrero EAG - Start Local, Go Global

Play Episode Listen Later Oct 1, 2020 39:57

You made it! IT'S NOW OR NEVER Amidst the Hot Mess Flushes and Sweaty Nights! You Know DEEP within your Soul that .... ITS TIME TO RISE AND SHINE INTO YOUR SACRED #MAMMAPOWER My name is Laura Topper and I am Divine Feminine Intuitive Prosperity Wisdom teacher and guide, specialising in educating women to use #MAMMAPOWER spiritual practices, including Law of Attraction, to materialise their most magnificent lives and businesses. I have adventured from HOT MESS to TOP MAMMA, and I am devoted to guiding you to creating your most dynamic soul spirit business and life. I know that your Shero's Adventure has lead you far and wide in 2020/21, you have ventured through the fog, had the rug pulled from under, adventured the unknown, and in the process have QUESTIONED your entire life, and all that you thought mattered. With the setbacks, the uncertainty, the 'one more time crossing one more hurdle!' You kept on keeping on, for your family, your life, and YOUR DREAMS. You know that you ARE here to STAND UP and deliver and to MAKE A DIFFERENCE, TO INSPIRE TRANSFORMATION & EMPOWER CHANGE. Now is the time to get clear, communicate with love, and embrace courage. You are here to be the love of your life, what are you waiting for? FREE COURSES https://www.lauratopper.com

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Kōrero EAG, S2, E1 - Derek McCoy

Play Episode Listen Later Sep 20, 2020 47:11

Derek McCoy is currently the Principal of North Asheboro Middle School in Asheboro City Schools. He is a career middle school educator and has always focused on improving student learning and achievement, increasing teaching efficiency, and creating a learning environment that will prepare students for their future. He was named one of 25 educators to Follow on Twitter by #NCED and the Innovative School Partners. In 2014, he was named a Digital Principal of the Year by NASSP. He presents nationally on aspects of leadership, teaching and learning best practices, equity and learner-centered schools. He has co-authored, “The Revolution: Its Time to Empower Change in Our Schools” - a book designed to lead conversations on leadership, change strategies, school culture, and empowerment and “10 Perspectives on Learning in Education” - a compilation featuring leading educational voices today.

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Dr. Shane Creado on "Sleep Strategies That Will Guarantee a Competitive Advantage"

Neuroscience Meets Social and Emotional Learning

Play Episode Listen Later Jul 19, 2020 73:22

Welcome back to the Neuroscience Meets Social and Emotional Learning podcast, episode #72 with sleep medicine physician, sports psychiatrist and author of the NEW book that I couldn’t put down, “Peak Sleep Performance for Athletes: The Cutting-Edge Sleep Science That Will Guarantee a Competitive Advantage”[i] Dr. Shane Creado. I highly recommend watching this interview here on YouTube with the visual images. My name is Andrea Samadi, and if you are new here, I’m a former educator who created this podcast to bring the most current neuroscience research, along with high performing experts who have risen to the top of their field with specific strategies or ideas that you can implement immediately, to take your results to the next level.I am beyond excited to have Shane Creado[ii] here today. He is a double board-certified sleep medicine doctor and psychiatrist who practices functional sleep medicine, integrative psychiatry, and sports psychiatry, putting all those skills together to uncover underlying factors that sabotage the patients, comprehensively treats them, and helps them to achieve their goals. That shows dedication.I want to give you just a bit about Dr. Creado’s background that shows where this dedication to helping others improve their lives began: He completed an undergraduate degree in physical therapy, went on to do an MD. He then went on to a fellowship in Sleep Medicine at the University of Wisconsin because of the huge overlap between sleep and psychiatric issues. As he believed in optimization, not normalization, he devoted his time to optimizing brain health in professional athletes, executives and anybody who is interested in peak performance. If you have not yet listened to episode #71 from last week, I did a deep dive into his book to prepare for this interview so we could maximize our time together.Welcome Shane, thank you so much for writing back so quickly and agreeing to come on the podcast. I know how busy medical professionals are--these days especially, and I know that you are working with patients in between this podcast. I didn’t expect that I would be able to get this time with you, so thank you so much!After reading your book and recording episode #71 about the most important concepts from your book, I had so many questions.INTRO/PRE QUESTIONS: Shane, I first heard you on Tana Amen and Dr. Amen’s Brain Warrior’s Way Podcast[iii], and then watched your YouTube Live with Tana Amen this week to be sure that the questions I ask you, don’t overlap with questions you have recently answered, but before we dive into the questions, can you explain what you do with Amen Clinics in Chicago? Why would someone come and see you?Can anyone come into Amen Clinics for a SPECT SCAN[iv], or do you need to be referred with a specific issue?Q1: I love how you named your book Peak Sleep Performance for Athletes, as I know you are talking about concepts that EVERYONE can apply. I always look at elite athletes, or friends I see in exceptional shape and always ask them the same question “What foods do you eat and how do you train” to see if I can learn something. When you wrote this book, what message did you want to get across to those who work with elite athletes, as well as the regular person reading it, who may not be an elite athlete, but wants to train, live, eat and act like one?Q2: I came across something you said in your book that I thought was so profound, I instantly created a graphic and shared it as many places as I could. You mention “your brain health and sports performance cannot be optimized unless your sleep is optimized. Once this is achieved, your quality of life will skyrocket. When you sleep well, the fabric of your life will change. When this happens, it will have a ripple effect.” This podcast is all about improving our results with the understanding of neuroscience that I think is relatively new. 20 years ago, no one was asking me “what are you doing to improve your brain health, or what are you doing with your brain in mind.” Can you explain what research says now about the importance of our brain health and sleep as it correlates to our results (whether it’s athletic or just our day to day lives)?Q3: One of the most powerful statistics I read in the first part of your book was that “60% of people with a traumatic brain injury (TBI) experience long-term difficulties with sleep” (p54) and that concussions cause sleep problems. Most people I know involved in athletics, have hit their head in some way, and I never would have made this connection between brain health and sleep, especially the fact that “sleep optimization is important before an athlete has a concussion, to reduce the risk of concussion.” (p58) Can you take us through the importance of sleep on the parts of the brain that are critical in sports and how sleep deprivation puts the athlete AND anyone else in significant danger of injury?The parietal lobes, associated with spatial awareness (critical in sports with visual processing, sense of direction) are impaired with lack of sleep putting you at risk of poor form, positioning, footwork and performance. (p29)Q4: When I was watching you with Tana Amen on her YouTube[v] live this week, she was asking you about nutritional supplements and you had mentioned of the importance of not just hearing that a supplement is good, and taking it, but to know your brain type. I know that Dr. Amen has assessments[vi] you can take online (I have done this one) but is the only way to know exactly what type of brain you have (busy or sleepy etc) to get a SPECT SCAN[vii]? Do you think that this type of scan is important to see what’s happening in the brain even if there are no problems showing to get a better understanding of how to improve our overall health and life?Q5: In the deep dive episode to your book, I suggested 3 sleep improvement strategies. What do think is important to add to this list to help prepare ANYONE for improved sleep and results in their life? I know that you listened to this episode. What else could we add to this list to improve our sleep right away?Adopting the Mindset of an Elite Athlete: We can all learn from the lifestyle and work ethic of an elite athlete to take our results to the next level.Empower Change with Fear: Understanding Exactly How Sleep Impacts the Brain: I’m not sure which one of the many statistics would make enough of an impact on you to change with your sleep habits, but once you find it, here’s your answer to sticking to the change you want to create.Your Sleep Routine: Pick one or two new strategies to implement to improve your sleep and log your results. With time, you should notice an improvement in areas that go far beyond your health and daily results.Q6: I saw your course Overcoming Insomnia[viii] that you have on Dr. Amen’s Online University Classes. I’ve taken his Thrive by 25 Course which I loved, so I highly recommend these classes. Can you give an overview of this course? What if someone doesn’t have insomnia but just wants to improve their sleep? What types of supplements do you recommend for someone to improve sleep? What would I learn from this course?21 exclusive evidence-based lessonsA comprehensive sleep evaluation + easy to implement protocol for better sleepCognitive behavioral strategies & recommended supplements for overcoming insomniaQ7: My final question…I know you get asked this one EVERY time, but what’s the magic number? Is it really 7-9 hours of sleep that you want people to get? What about if we are getting 6.5 hours? I heard Dr. Satchin Panda[ix] (circadian rhythm researcher and sleep expert) speaking on Dave Asprey’s Bulletproof podcast and he mentioned that it’s 7 hours in bed meaning you can wake up and meditate or read at 6 hours… as long as you are resting in bed. Is this accurate, or would you still say, 7-9 hours asleep? (I get 6.5 hours and meditate for one hour…main reason I’m asking) Q8: Any final thoughts?Thank you so much Shane for carving out this time to come on the podcast to share your knowledge about this powerful book Peak Sleep Performance for Athletes and online course Overcoming Insomnia. I think this is a crucial time for us all to be proactive with our health, and sleep is one of the facts we can change. If someone wants to dive deeper into all of the ways that a deficit of sleep impacts health and longevity, I highly recommend buying Dr. Creado’s book, looking into his online course and following his work. You can find him on Instagram or YouTube @peaksleepperformance or his website www.shanecreado.com. The good news is that we can all modify, optimize and improve our sleep routines for improvements that can have an immediate impact on our overall health, results and future.RESOURCES:Samuel Holston, Melbourne Australia, explains John Medina’s Sleep chronotypes (lark, owl, hummingbird sleep patterns) and more about sleep is his new podcast BRAIN TOOLS. https://braintools.podbean.com/e/brain-tools-ep-1-sleep-full/Put Me to Sleep Brain Supplement https://brainmd.com/put-me-to-sleepOvercoming Insomnia Online Course https://brainmd.com/overcoming-insomnia-courseDr. Shane Creado’s Peak Sleep Performance for Athletes: The Cutting-Edge Sleep Science That Will Guarantee a Competitive Advantage (March 15, 2020) https://www.amazon.com/dp/B085YFP9YW/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1Dr. Creado’s YouTube Channel Peak Sleep Performance https://www.youtube.com/channel/UChZEFjjDIjO3QqYHBZkWSmA REFERENCES:[i] Dr. Shane Creado’s Peak Sleep Performance for Athletes: The Cutting-Edge Sleep Science That Will Guarantee a Competitive Advantage (March 15, 2020) https://www.amazon.com/dp/B085YFP9YW/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1[ii] www.shanecreado.com[iii] Dr. Shane Creado The Link Between Sleep and Daytime Performance https://brainwarriorswaypodcast.com/the-link-between-sleep-daytime-performance-with-dr-shane-creado/[iv] https://www.amenclinics.com/services/ [v] Building Resilience: Sleep Tips with Dr. Shane Creado https://www.youtube.com/watch?v=ty4kZFWYbJQ&pp=wgIECgIIAQ%3D%3D [vi] https://brainhealthassessment.com/assessment [vii] https://www.amenclinics.com/faq/ [viii] https://brainmd.com/overcoming-insomnia-course [ix] Bulletproof Radio Podcast with Dave Asprey https://blog.daveasprey.com/light-dark-your-sleep-satchin-panda-part-1-466/

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Self-Regulation and Sleep with a Deep Dive into Dr. Shane Creado's "Peak Sleep Performance for Athletes"

Neuroscience Meets Social and Emotional Learning

Play Episode Listen Later Jul 13, 2020 20:45

Welcome back to the Neuroscience Meets Social and Emotional Learning podcast, I’m so grateful that you are here, listening with me at this time when there’s a lot of chaos and uncertainty in the world. I’m sure you are feeling it—I most certainly am—but I do know that this chaos that we are feeling will always be here. There’s always going to be something happening in the world, and we must be prepared and stay in control, without letting outside influences impact our results. This is one of the key strategies used by the most successful people in the world. They have all have developed sound systems, with a clear plan to follow, and they don’t ever veer of their path. This uncertainty surely has the ability to knock the best of us, even the most productive, off course, without a clearly defined plan in place.My name is Andrea Samadi, and if you are new here, I’m a former educator who created this podcast to bring the most current neuroscience research, along with high performing experts who have risen to the top of their field with specific strategies or ideas that you can implement immediately, to take your results to the next level.First of all, I want to thank everyone who has followed, supported and shared this content. With this episode, we are now at over 20,000 downloads, reaching over 110 countries. I’m so thankful for the opportunity to create and share these ideas with such a wide audience. This has been the most powerful learning opportunity I have ever been involved with, and with each expert that we bring on here, we are learning the most current success strategies, to help us to all stay on track. Here’s what we have covered so far on this podcast, so you can see where we started and where we are going. Season 1 EPISODES 1-33 introduced the social, emotional and interpersonal competencies to help parents, educators and those in the workplace to bridge the noticeable gap with SEL Competencies like growth mindset, responsible decision-making, self-awareness, social awareness, self-regulation and relationship building. We know that interventions that address these competencies increased students’ academic performance by 11 percentile points[i], compared to students who did not participate in such programs. Students learning these competencies also showed improved classroom behavior, an increased ability to manage stress and depression, and better attitudes about themselves, others, and school. The case is clear that these competencies are important for us to practice whether we are a teacher working in the classroom, a parent working with our children at home, or even how we interact with each other in the workplace. Implementing these SEL competencies are the first step towards bridging the gap that employers have noticed exists in the workplace today.Season 2 EPISODES 34-67 introduced more high-level experts with cognitive strategies from many different fields, with a focus on improving learning, focus, attention, goal setting, planning, perseverance and problem solving. These are the core skills that our brain uses to think, read, remember, reason and pay attention and each guest explained how they use these skills for improved, consistent, predictable results in their field.Moving into Season 3 now, with EPISODES 68 and onwards we are diving deeper into these 5 competencies by connecting them to well-known authors and experts and bringing in a cognitive connection. The more ideas, thoughts, and strategies that we can implement in our day to day lives, with our brain in mind, the more productive we will be. If we can learn to do everything with our brain in mind, the results will not only show up in our personal or academic/work lives, but we will be increasing our emotional intelligence at the same time—a skill that will prepare us for future life success.This week, episode #71 focuses on applying self-regulation (everything that we do to feel better) with a close look at Dr. Shane Creado’s Peak Sleep Performance for Athletes: The Cutting-Edge Sleep Science That Will Guarantee a Competitive Advantage. [ii] If you have been listening to these episodes, and studying brain strategies, you will know that sleep is not only important for sports performance, or for elite athletes, but work and brain performance as well. This episode we will continue to make connections for how we can pinpoint an area of our life to improve our results with these new ideas.I first heard Dr. Shane Creado[iii] speak on Dr. Amen’s Brain Warrior’s Way Podcast, and he caught my undivided attention when he said that “your brain health and sports performance cannot be optimized unless your sleep is optimized. Once this is achieved, your quality of life will skyrocket.” Dr. Amen mentioned that he thinks this is one of the reasons why there’s an increase in mental health issues in the country, because if we don’t get a good night’s sleep, all areas of our life will suffer. If this sentence didn’t catch my attention, I’m not sure what would. I quickly bought Dr. Creado’s book and have reached out to him personally to see if I could dive even deeper into his work in person. Stay tuned, he will be our next interview, but in the meantime, I will break down the most important concepts from his book, that are not just important for me to share with you, but for me to practice as well. All of us will be at different stages of learning and implementation, depending on how long we have been working on these ideas. Sleep has been a topic that I have been learning, measuring and looking to improve for only the past year and a half and it’s not an area I would say I have mastered, yet, so join me in learning these tips, and I would love to know what you think, if you learn anything new, and if you were able to implement any new ideas for new results. I would love to know. Send me a message on Linkedin, Twitter or Instagram.Some quick facts that build a case for our need to put sleep first:Sleep debt adds up and is non-recoverable, and “getting six, four, two or zero hours of sleep resulted in impairments equivalent to consuming 2/3, 5/6, 7/8 or 10/11 beers respectively.”[iv]Even a single all-nighter can reduce your reaction time by more than 300%. (p21)Reducing your nighttime sleep by 1.5 hours for just one night could result in a reduction of daytime alertness by as much as 32%.Athletes who slept less than 8 hours/night had 1.7 times greater risk of being injured (p22)72% of sleepy MBA players are no longer in major leagues two years later. (p24)Sleep loss impacts the frontal lobes, temporal lobes, parietal lobes, and the amygdala “impairing judgement, decision-making, and worsens impulsivity (risk taking and moral reasoning), motivation, focus, memory, and learning. (p25)Not getting enough sleep causes people to react more emotionally to negative stimuli because their amygdala overreacts. (p26)Students with better sleep report higher GPAs and insufficient or poor-quality sleep predict a student’s academic performance. (p27)We need sleep not just after we learn something (to back it up on your hard drive so you don’t forget it) but before learning as well to make sure there is enough space on our hard drive to store it. (p28)The parietal lobes, associated with spatial awareness (critical in sports with visual processing, sense of direction) are impaired with lack of sleep putting you at risk of poor form, positioning, footwork and performance. (p29)The most shocking statistic I learned from Dr. Creado is that “60% of people with a traumatic brain injury (TBI) experience long-term difficulties with sleep” (p54) and that concussions cause sleep problems. Most people I know involved in athletics, have hit their head in some way, and I never would have made this connection between brain health and sleep, especially the fact that “sleep optimization is important before an athlete has a concussion, to reduce the risk of concussion.” (p58)Larry Fitzgerald (an NFL player) who I ran into often as our kids attended the same daycare when they were little has said that “on game days, that night I will for sure get 10 or 11 hours. I always get my rest and I think that’s one of the things that people don’t talk often about.” (p30)I could go on and on and make a case for why sleep is so important for athletes, which easily transfers into our everyday life. Sam Ramsden, the Director of Player Health and Performance of the Seattle Seahawks says that “sleep is a weapon” (p33) and that there are the countless ways that sleep impacts our health. Todd Woodcroft, former Assistant Coach to the Winnipeg Jets, currently the Head Coach Coach of the Vermont Catamounts from episode 38[v] was right in line with Ramsden’s emphasis of the importance of sleep with his players in ice hockey, saying that “rest is the single most powerful weapon” and that they schedule sleep for their players all the time. It was interesting for me to speak this morning with Rick Miller, from the Oakland A's Organization, as he told me that it’s been 30 years since he has played, but there was a stark difference from his experience with training. He told me that there was not a push to eat right or sleep well at all. It was the survival of the fittest where they would fit in meals when they could, and sleep when their crazy travel schedule allowed them to. He compared it to the way athletes train today and said that he had zero access to the coaches that these young athletes have now. Athletes today are bigger, stronger, faster and are like machines, and they have to be because the competition is fierce. There are 20 people who can do exactly the same things as these athletes, so they need a competitive advantage, a way to step out and set themselves apart from the rest. Athletes today need to work at insanely higher levels than he was used to and live their sport every single day. Sleep is one of the many tools they use to do this.If you want to dive deeper into all of the ways that a deficit of sleep impacts health and longevity, I highly recommend buying Dr. Creado’s book and following his work. You can find him on Instagram or YouTube @peaksleepperformance or his website www.shanecreado.com The good news is that we can all modify and improve our sleep routines for improvements that can have an immediate impact on our overall health, results and future.THOUGHT PROVOKING STRATEGIES THAT WE CAN IMPLEMENT to IMPROVE OUR SLEEP:TIP 1: Adopting the Mindset of an Elite AthleteAn elite athlete, who has made significant sacrifices with their training schedules, and life, would most likely never choose sugar, alcohol or foods they know are bad for their body, the night before a big game. They just know better, and we can all learn from the lifestyle and work ethic of an elite athlete to take our results to the next level. Rick Miller reminded me that athletes today are taking this to the next level, and often doing it on their own. They know what they must do, and they are sticking to their plan.Not at all the way things were 20 years ago, where athletes often flew by the seat of their pants. Jeremy Roenick, a former professional ice hockey player said that he once “played 36 holes of golf with basketball legend Michael Jordan, who drank maybe 10 beers, and then went on to play for the Chicago Bulls that night…against the Cleveland Cavaliers, where Jordan put up 44 points to help the Bulls win by 24 points.”[vi] There’s always the exception to the rule, but the research is clear that over the long term, alcohol will impact your sleep, not help it, since it’s a depressant to the nervous system, and will more likely cause fragmented sleep. It might have worked out ok for Michael Jordan back in those days, but not today, with the high level of competition in pro sports.Dr. Creado talked about the fact that reaction time is reduced by 300%[vii] with one night of sleep deprivation, that not only translates over to the impact on the athlete, but think about the impact on sleep deprived medical professionals, or the facts that there are over 38,000 fatal auto accidents/year in this country[viii] where Dr. Creado ties in the fact that “with one night of sleep deprivation of less that 4 hours of sleep, it’s like drinking 4-5 alcoholic beverages and is literally the same as if you were drunk.”[ix]Implement this tip into your daily life: and think how could you improve your results by watching what you put into your body the night or even few days before an important presentation? Think about how a good night’s sleep a week before something important (modeling the way athletes treat a big sports game) and notice how it can impact our results. We all know this. If we haven’t slept well, and we get into the car and drive, we know we are not as focused. When we work on our sleep, all areas of our life improve.TIP 2: Empower Change with Fear: Understand Exactly How Sleep Impacts the BrainBy now, we’ve all heard that it’s bad for our brain to read our phones before we go to sleep because it disrupts our natural circadian rhythm (a 24-hour internal clock that runs in the background of your brain defining our sleep/wake cycle)[x] and keeps us awake. I even heard this go a step further when I heard Dr. Satchin Panda (a researcher in circadian rhythm) talk about the fact that even going to a brightly lit store a few hours before bedtime is a bad idea, since that bright blue light from LED lighting can negatively impact your sleep.[xi] Your circadian rhythm works best when you have developed regular sleep habits, like going to sleep and waking up the same time every day (including weekends) and limiting your exposure to these bright blue LED lights that can disrupt our biological clock by suppressing the production of melatonin (the hormone that regulates our sleep cycle).Dr. Creado found a trick to encouraging his younger patients to turn off their devices at night by teaching them how their brains work. He taught one young patient that “if he was sleep deprived, the hippocampus, (the area of the brain responsible for new memories and learning) functioning drops by 40% and that kind of impact could have a detrimental impact on his choice of his career and sport. It could also limit his ability to become physically fit.”[xii] The young man didn’t want his phone use to ruin his future dreams and plans, so he made the habit change needed. But what about you?Implement this tip into your daily life: and think about your use of the phone before you sleep. I can see how this strategy could help students who need to maximize new learning and their ability to remember what they are studying), especially if they are trying to get into a certain school, and their entire future is on the line, but would it motivate you to make a change here? When I first started to learn more about brain health, I remember reading about the importance of shutting my phone off at night, to limit the amount of radiation coming from the phone, especially if it was next to my bed, and the importance of using the “night shift” feature that produces a dimmer light at night. While the research remains elusive if cell phones are really bad for us, and that “public health data shows no exposure to radio frequency energy from cell phones and health problems”[xiii] I still take notice when health experts I am studying talk about the fact that they do not sleep with electronic devices in their room at all. It really made me think when I heard Dave Asprey, the founder of Bulletproof.com talking about the fact he wears blue light blocking glasses when he is using technology at night.[xiv]TIP 3: Your Sleep Routine: Create regular “wake and out of bed times” that are consistent on a daily basis.Create a bed time routine that takes into consideration a good bed (mattresses replaced every 7-10 years), with a room temperature in the mid-60s (F) or 16-19 degrees (C) and keeping lifestyle choices in mind like avoiding strenuous exercise four hours before bed time, and being aware of foods can disrupt sleepChapters 9, 10 and 11 of Dr. Creado’s book are dedicated to sleep performance habits and tips and I could spend the next couple of days writing about. Pick one or two new habits that you would like to implement likeChoose your going to sleep/wake up time and stick to it.Decide how you will calm your mind before sleep (read/meditation).Block out lights in your room that might be keeping you awake or use a sleep mask so lights are blocked.Creado dedicates Ch 12 to sleep disorder supplements and it’s worthwhile reading up on his sleep promoting strategies and supplements.When I speak with Dr. Creado for our next episode, I will go much deeper into the science behind sleep, the supplements he recommends, and more details on sleep strategies.Just to review, there is a clear case that improving our sleep is not only important for sports performance, or for elite athletes, but work and brain performance as well. There were 12 powerful statistics that caught my attention when reading Dr. Creado’s Peak Sleep Performance for Athletes, and that “60% of people with a traumatic brain injury (TBI) experience long-term difficulties with sleep” (p54) and that concussions cause sleep problems. Knowing how important sleep is for athletes, why wouldn’t we all want to optimize our sleep for improved performance? With the brain in mind, there are 3 thought provoking strategies to think about: Adopting the Mindset of an Elite Athlete: We can all learn from the lifestyle and work ethic of an elite athlete to take our results to the next level.Empower Change with Fear: Understanding Exactly How Sleep Impacts the Brain: I’m not sure which one of the many statistics would make enough of an impact on you to change with your sleep habits, but once you find it, here’s your answer to sticking to the change you want to create.Your Sleep Routine: Pick one or two new strategies to implement to improve your sleep and log your results. With time, you should notice an improvement in areas that go far beyond your health and daily results.Let me know if you learned anything new with this episode that dives deep into self-regulation and sleep. I hope that you have found something helpful here to help you to create some sort of routine in these times of chaos and uncertainty. I know that we all create energy that goes out into the world, and my hopes are that these ideas help you to keep moving with positivity. Everything that we are all doing now, matters in the larger scheme of things. If we can create a solid framework now, then when more challenge or uncertainty comes our way, we will be prepared for it. Using these strategies will help you to keep those energy reservoirs high, so that when challenges hit you, you will be able to get back on track, with more resilience.Stay well and see you with our next episode.REFERENCES:[i] https://casel.org/wp-content/uploads/2016/01/meta-analysis-child-development-1.pdf[ii] Dr. Shane Creado’s Peak Sleep Performance for Athletes: The Cutting-Edge Sleep Science That Will Guarantee a Competitive Advantage (March 15, 2020) https://www.amazon.com/dp/B085YFP9YW/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1 [iii] www.shanecreado.com[iv] Dr. Shane Creado’s Peak Sleep Performance for Athletes: Page 21[v] Neuroscience Meets SEL Podcast EPISODE #38 with Todd Woodcroft on “The Daily Grind in the NHL” https://www.achieveit360.com/assistant-coach-to-the-winnipeg-jets-todd-woodcroft-on-the-daily-grind-in-the-nhl/ [vi] Dr. Shane Creado’s Peak Sleep Performance for Athletes: The Cutting-Edge Sleep Science That Will Guarantee a Competitive Advantage (March 15, 2020) https://www.amazon.com/dp/B085YFP9YW/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1 Page 7[vii]Dr. Shane Creado The Link Between Sleep and Daytime Performance https://brainwarriorswaypodcast.com/the-link-between-sleep-daytime-performance-with-dr-shane-creado/ [viii] https://www.nsc.org/road-safety/safety-topics/fatality-estimates [ix] Dr. Shane Creado The Link Between Sleep and Daytime Performance https://brainwarriorswaypodcast.com/the-link-between-sleep-daytime-performance-with-dr-shane-creado/ [x] What is Circadian Rhythm? https://www.sleepfoundation.org/articles/what-circadian-rhythm [xi] Bulletproof Radio Podcast with Dave Asprey https://blog.daveasprey.com/light-dark-your-sleep-satchin-panda-part-1-466/ [xii] Dr. Shane Creado’s Peak Sleep Performance for Athletes: Page 9[xiii] https://www.fda.gov/radiation-emitting-products/cell-phones/do-cell-phones-pose-health-hazard [xiv] Dave Asprey on Blue Light Glasses https://www.bulletproof.com/sleep/tech/blue-light-glasses-sleep/

AUTHOR AND PRINCIPAL DEREK MCCOY: EMPOWERING CHANGE IN OUR SCHOOLS

Education Talk Radio

Play Episode Listen Later Jun 29, 2020 38:43

AUTHOR AND PRINCIPAL DEREK MCCOY: EMPOWERING CHANGE IN OUR SCHOOLS:Derek McCoy has been the NASSP National Digital Principal of the Year and author "The Revolution: It's Time to Empower Change in Our Schools". His 'revolutionary' voice is worth listening to as we take a good look at schooling today. FREE TO EDUCATORS ... JOIN THE AMERICAN CONSORTIUM FOR EQUITY IN EDUCATION PreK-12 AT WWW.ACE-ED.ORG GREAT NEWS AND INFO ON EQUITY AND ACCESS . MAKE YOUR VOICE HEARD IF YOU WISH AND ENJOY YOUR INCLUDED SUBSCRIPTION TO OUR OFFICIAL JOURNAL "AC&E: Equity & Access PreK-12 "

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AUTHOR AND PRINCIPAL DEREK MCCOY: EMPOWERING CHANGE IN OUR SCHOOLS

Education Talk Radio

Play Episode Listen Later Jun 29, 2020 39:00

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SAD #005: Building Your Communities to Empower Change w- Anel Sanchez

Stars At Dawn Podcast

Play Episode Listen Later Jun 24, 2020 51:28

“If we (as women) can have different communities maybe it can be women who just HEAR us, women who are LIFE LONG LEARNERS who are always learning about a subject or a theme, something of interest where we can exchange ideas, and also a community of women who have a very strong FAITH. In whatever community of women you find yourselves in use them as your leverage, as your resource to help you, so you can be that women that you are supposed to be…with that calling, with that purpose, many times we can be on that path with the challenges that come about or those triggers that sometimes arise in our hearts with the flaws. It can stray us away from our path and having these different communities of women can help to guide us back onto our path.” -Anel Sanchez In episode 5 we are welcoming my dear friend Anel Sanchez. She is a radiant beam of light who has the gift to call together groups of people into community, into healing, education and empowerment. Anel shares her story and how since she was a young girl, she has been blessed by the presence of Merchants of Hope. Her story is inspiring and truthful, raw and relatable. I am so unbelievably honored to be sharing her with all of you today. This episode is perfect for any woman looking to find inspiration through building communities by empowering herself with continued growth through education and resources. Know that we all have Merchants of Hope around us to guide us encourages us that this is not a task we are meant to tackle alone! Thank you for joining us today. If this episode really resonated with you please take the time to Rate, Review & SUBSCRIBE. If any women were placed on your heart while listening to this episode please be sure to share it by hitting the share tab (...) located on the top or bottom corner of your screen! Until next time, May you shine your light On the world around you! Love ya sis, KE

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How does Self Awareness Empower Change - Sharing Stories using Dubb

Connection Loop with Ruben Dua

Play Episode Listen Later May 19, 2020 40:42

In our personal and professional lives, we inevitably encounter obstacles or boundaries that prevent us from obtaining the life we want to live. Yet all too often, we can’t make the required changes because we aren’t self-aware of our weaknesses and self-imposed limitations. Yet if we can make these changes, we’ll start creating and living the life that we truly want to live. To learn more about this, we’re proud to release our conversation with Helene Rennervik. Helene is a life and leadership coach based in Stockholm, Sweden. She is also the mother of four children and author of “Hoping and Coping - How My Darling Little Son Broke Free of Cancer.” As you can tell from the title, Helene has faced serious challenges in her life, yet she has emerged stronger and more inspired to help her clients do the same. In her discussion with Dubb founder Ruben Dua, Helene touched on topics like her origin story, recognizing blind spots in your own life, how to be a better communicator in both your personal and professional life, getting the most out of our limited time, and how Dubb can be a great tool to share your story and connect with your audience. Want to learn more from Helene about self-awareness and how you can empower change in your own life? The story continues at dubb.com. Learn more about Dubb at https://dubb.it/up5c Chat with us on social media: Dubb Facebook: https://www.facebook.com/dubbapp Linkedin: https://www.linkedin.com/company/dubb/ Instagram: https://www.instagram.com/dubbapp/ Twitter: https://twitter.com/dubbapp Youtube: https://www.youtube.com/dubbapp Ruben Dua Facebook: https://www.facebook.com/rubendua Linkedin: https://www.linkedin.com/in/rubendua Instagram: https://www.instagram.com/rubendua/ Twitter: https://twitter.com/rubendua Medium: https://medium.com/@rubendua Youtube: https://www.youtube.com/user/theqbe About Dubb Do you want to be like the 10K+ people who use Dubb to boost their business with easy video communication? Here’s how people use Dubb to win... Easy Video Sharing to Streamline Comms Instantly record and share videos via Gmail, LinkedIn, Outlook, CRMs, and more to quickly build trust and increase sales. Drive Conversions for Your Business Book meetings, capture video testimonials, drive conversions, and more with customizable call-to-action buttons. Automate Your Marketing with Ease Create campaigns, email broadcasts, landing pages, funnels, and automatic workflows to streamline communication for your entire business. Learn more about Dubb at https://dubb.it/up5c --- Send in a voice message: https://anchor.fm/connection-loop-dubb/message

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How to Empower Change

Play Episode Listen Later Mar 23, 2020 28:30

empower change

How to Empower Change

Play Episode Listen Later Mar 23, 2020 28:30

empower change

How to Empower Change

Play Episode Listen Later Mar 16, 2020 28:31

empower change

How to Empower Change

Play Episode Listen Later Mar 16, 2020 28:31

empower change

21 - Emylee Covell

Manicflow

Play Episode Listen Later Mar 9, 2020 66:48

Emylee Covell is a Health & Wellness Coach · Los Angeles, California Providing the community at large with health and wellness programs and CrossFlow, a fitness regimen that combines yoga and Eastern mobility practices with the fat burning and strengthening benefits of high intensity interval training. She is the creator of CrossFlow. A hands on fitness program designed to: Trim Fat, Cultivate Strength, and Empower Change. IG: https://www.instagram.com/emyleecovell/ FB: https://www.facebook.com/ecovell PHAROS: https://jointhepac.fit/ Emylee is part owner of PHAROS ATHLETIC CLUB https://www.instagram.com/pharosechopark/ Offering personalized mobility programs to prevent injury & enhance performance. Live life to your fullest range of motion. JOIN PHAROS: https://jointhepac.fit/join PHAROS ATHLETIC CLUB IS A HYBRID CENTER OF EXCELLENCE BUILT ON THREE ANCHORS WE BELIEVE TO BE ESSENTIAL TO A HIGH PERFORMANCE LIFE: MECHANICS | STRENGTH | CONDITIONING ----- • • • #jointhepac #pharosathleticclub #pharos #emyleecovell #michaelflowers #manicflow #manicflowaudio #flowers #whylab #whylablive #producers #sounddesign #audiocontent #music #musician #studiolife #musicmaker #rode #cloudlifter #musicstudio #novation #logic #shure #musicproducer #studio #soundcraft #writer #musicianslife #creator #contentcreator #musiciansofinstagram #daw #audioengineer #soundengineer --- Send in a voice message: https://anchor.fm/whylab/message

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How to Empower Change

Play Episode Listen Later Feb 17, 2020 28:29

empower change

How to Empower Change

Play Episode Listen Later Feb 17, 2020 28:29

empower change

How to Empower Change

Play Episode Listen Later Feb 10, 2020 28:31

empower change

How to Empower Change