Podcasts about golden rules

>> Get A Free Copy Of The Book (Big Idea To Bestseller): https://www.bigideatobestseller.com/free-book>> Book A Call With Our Team: https://write.bigideatobestseller.com/booking-page>> Step-By-Step Process To Becoming A Bestselling Author: https://write.bigideatobestseller.com/vsl-watch-pageStruggling to finish your book? You're not alone. In this episode, I'm sharing 6 golden rules to help you finally write your book in 30 days or less—no overwhelm, no perfectionism. Let's get that book out of your head and into the world. Stick around ‘til the end for a free gift to help you get started.IG: @jakekelferLinkedIn: @jakekelfer

In our first podcast takeover episode, I had the pleasure of being interviewed by Jay Berkowitz, the host of the Ten Golden Rules of Internet Marketing for Law Firms podcast. Together, we crafted the 10 Golden Rules of Generating Referrals Without Asking for attorneys. Whether you're an attorney aiming to improve your referral strategy or a business owner looking to expand your network, this episode is filled with actionable strategies and valuable tips applicable to any industry. Resources and links mentioned in this episode can be found on the show notes page at http://www.staceybrownrandall.com/366

Money has rules, and ignoring them leads to frustration and failure. If you're not seeing financial progress, you might be playing the money game all wrong. In this episode, Kris Krohn breaks down the three essential rules you must understand to succeed with money. Master these principles to improve your relationship with wealth and accelerate your path to financial freedom.

You can contact Women Talking About Learning through our website, womentalkingaboutlearning.com We're on Twitter @WTAL_Podcast You can buy us a coffee to support Women Talking About Learning via Ko-Fi. Or you can email us via hello@llarn.com   Episode Links: Personal Boardroom – Who is in yours? How to build a personal board for your career Comparative Analysis of Trust in Online Communities 6 Tips To Build Trust In Your Online Community Building trust in communities How To Develop A Community Strategy Community Strategy Insights How to Create a Learning Culture: 18 Best Practices Build a Strong Learning Culture on Your Team Creating learning cultures: assessing the evidence : State of the Global Workplace Report GLDC (Global Learning and Development Community) Example of Career Change as a Journey with a Clear Destination in Mind Ep. 23: Efficiency vs. Effectiveness: Learning generosity in the L&D profession Tayloring learning: generosity of the L&D community The 10 Golden Rules of Building Communities That Matter The Institute for Performance and Learning The evolution of L&D: Strategies for success and impact | People Management The evolution of learning and development The evolution of L&D strategies examined The Learning Network L&D SHAKERS This week's guests are Anita Gouveia. Anita is an organisational development and learning leader who's spent the last 20+ years helping people grow, lead and making work better for people (and people better at work). She's led leadership programs, built practical and inclusive learning strategies and coached teams across industries.  She's not afraid to challenge outdated models or call out the fluff that gets in the way of real development.  Outside her day job, she volunteers as Chair of the Peel-Halton Chapter of the Institute for Performance and Learning, where she helps connect and elevate L&D professionals.  She's also a fan of improv, walks and a good podcast! https://www.linkedin.com/in/anitagouveia/   Sinead Heneghan has worked in senior roles with the Learning & Development Institute for many years. In her role as CEO, she leads the team to develop a high value member offer and the strategic alliance of the IITD with all stakeholders.    She has vast experience with Individuals, Corporates, Further and Higher Education Providers and State Agencies and has represented the industry in an influencing and Advocacy role for many years.    She holds an MBA from DCU, an MSc in Leadership & Change Management, a BA in Local and Community Development from Maynooth University and a Certificate in Training & Development.    She has led the Institute's strategic development work and has overseen research and engagement with members to inform the ongoing development of the member offer and continuous professional development opportunities for practitioners.    She is an industry representative on the Regional Skills Forum for the Mid East Region and has been appointed by the Minister for Further and Higher Education, Research, Innovation and Science of Ireland to the National Skills Council.    She has served as a Board Member of IFTDO (International Federation of Training & Development Organisations) which represents more than 500,000 learning and development professionals in over 30 countries.     On a voluntary basis, Sinead strategically contributes to the work of Down Syndrome Ireland where she has represented and advocated at ministerial level, led fundraising campaigns delivering over €200,000 and contributed to doctoral research in the field of qualitative education provision for learners with special needs.  She manages a heavily subsidised Speech & Language Therapy Service providing specialist interventions to over 70 people with Down Syndrome and manages a team of clinicians in this regard.  Sinead sits on the GAA Leinster Council Games For All Committee where she has developed a framework for GAA clubs to include children and teenagers with additional needs in social and sporting activities.  https://www.linkedin.com/in/sineadheneghan Oyindamola Ojo-Eriamiatoe is a digital learning strategist, EdTech career coach, speaker, and entrepreneur with over 20 years of experience helping organizations and individuals transform how they learn and grow. She's the Managing Director of Beccamola Ltd, where she leads digital learning innovations that make education more inclusive and impactful. A Certified Digital Learning Professional and Clinton Global Initiative Fellow, Oyindamola also founded the eLearning and Instructional Designers (eLID) Hub to mentor underrepresented professionals in EdTech. She's been recognized as a finalist in the Milton Keynes STEM Awards and served on the Learning Network UK Board. Outside of work, she enjoys badminton, singing, and empowering young people in her community. oyindamola@beccamola.com http://linkedin.com/in/oyindamola-ojo-eriamiatoe-90864579

The Golden Rules: Part 1 "Healthy Relationships" (Harold Guerra) by Pastor Harold Guerra

Picture this: The reception is going off, the dance floor is packed, and out of nowhere, a guest decides it's the perfect moment for an impromptu karaoke performance on top of the couple's table. The song? “I Will Survive.” The table? Didn't.We've all heard stories about wedding guests who, let's just say, left a lasting impression for all the wrong reasons. Maybe you've even witnessed a few moments yourself—guests who turned up wearing white, brought uninvited plus-ones, or made themselves a little too comfortable at the open bar.But here's the thing: being a truly great wedding guest isn't about following a mysterious set of rules or walking on eggshells. It's about showing up with a little intention, a dash of gratitude, and a whole lot of your best energy.So, whether you're prepping for your first wedding of the season or you're a practised guest just looking to brush up on your etiquette, today's episode is all about how to be the kind of guest every couple is thrilled to have at their wedding.Because you don't want to be ‘that guy', right?RESOURCESSend Unbridely a 90-second audio message on Speakpipe: https://www.speakpipe.com/unbridelypodcast*The Unbridely Podcast is sponsored by its listeners. When you purchase products or services through links on our website or via the podcast, we may earn an affiliate commission.*------ This episode of the Unbridely Modern Wedding Planning Podcast is brought to you by Unbridely's ebook How To Write Wedding Vows That Don't Suck https://unbridely.com/shop/htwwvtdsThis is for YOU if you want to write the unique and heartfelt wedding vows your fiancé deserves, but don't know where to start.

The average person makes around 35,000 decisions a day, but for neurodivergent minds, even the smallest choices can feel overwhelming, often leading to anxiety and decision paralysis.This week we're joined by Adrienne Adhami, podcaster, business advisor, keynote speaker, and author of Decisions That Matter. Adrienne has helped global giants like Microsoft, Spotify, and Range Rover empower their teams to make intentional, confident decisions in a world full of noise and distractions.In this chat with Ben, Adrienne shares her six golden rules for cutting through overwhelm. Packed with real-life examples and actionable strategies to overcome procrastination, reclaim their mental energy, and reduce decision fatigue, so you can take back control of your time and focus on what really matters._____________________________________00:00 Introduction1:43 Adrienne's Best Decision7:31 Adrienne's Worst Decision11:20 6 Golden Rules for Neurodivergent Decision Making: High Stakes & Low Stakes18:08 ADHD & Sleep20:17 No Stakes Decisions23:08 FOBO: Fear Of Better Option27:11 Setting Decision Deadlines29:10 Outsourcing: Asking For Help31:54 ND: Adrienne's Top Tips on Daily Decisions38:06 Maximisers VS Satisficers40:17 Regret: “It's Inevitable”44:10 The Power of Intuition51:40 ADHD & The Power of False Deadlines56:39 The Beauty of Being an Amateur: Making Room for Joy_____On "The Hidden 20%," host Ben Branson chats with neurodivergent [ADHD, Autism, Dyscalculia, Dyslexia, Dyspraxia, Tourette's etc.] creatives, entrepreneurs, and experts to see how great minds.. think differently.Host: Ben BransonHead of Production: Bella NealeAssistant Producer: Phoebe De LeiburnéVideo Editor: James ScrivenSocial Media Manager: Charlie YoungMusic: Jackson GreenbergBrought to you by charity The Hidden 20% #1203348_____________________________________Follow & subscribe…Website: www.hidden20.orgInstagram / TikTok / Youtube / X: @Hidden20podcastBen Branson @seedlip_benAdrienne Adhami @adrienne_ldnIf you'd like to support The Hidden 20%, you can buy a "green dot" badge at https://www.hidden20.org/thegreendot/p/badge. All proceeds go to the charity. Hosted on Acast. See acast.com/privacy for more information.

Learning a new skill, like playing the guitar, requires transforming theoretical knowledge into practical ability. The author shares "Golden Rules" for mastering any new skill, derived from their guitar-learning journey.These rules include:Consistency is King: Regular, short practice sessions are more effective than infrequent, long ones.Immerse Yourself: Become deeply familiar with the fundamental elements of the skill, much like learning to speak a language.Analyze Your Faux Pas: Identify and understand the root causes of your mistakes to correct them.Focus on the Fretboard, Not the Fame: Concentrate on controllable actions like practicing, rather than obsessing over long-term goals or rapid progress.Don't Try to Learn Everything: Be strategic and focus on a few key areas for improvement instead of trying to absorb all available knowledge at once.Turn Knowledge into Skill with Tiered Tremolos: Systematically practice new concepts at increasing levels of difficulty and pressure to build proficiency.Don't Forget to Rock Out (and Have Fun!): Maintain enjoyment in the learning process to prevent burnout.Spoken by Felipe Khristopher Blue of More Than Therapy as his alias, the creative, Jamari Leonard.Do you need a therapist? More Than Therapy201 W Main StreetSuite 316Durham, NC 27701Specializing in CBT, CBT-I, DBT, Solution Focused Therapy, stress, anxiety, depression, relationship issues, trauma, addictions, and more....

In part 2, Dr Kirren unpacks the topic of health anxiety, how it's connected to death anxiety and shares her golden rules for managing health anxiety.Plus, Kirren and Dr Alex George discuss their experiences of EMDR therapy and how living life according to your values can help alleviate feelings of death anxiety…Follow @drkirren and get her book ‘Ten Times Calmer: Beat Anxiety and Change Your Life'Follow the podcast on Instagram @thestompcastGet the new, pocket guide version of The Mind Manual nowDownload Mettle: the mental fitness app for men Hosted on Acast. See acast.com/privacy for more information.

Collin Plume didn't build Noble Gold to chase hype—he built it to restore trust in a system Gen X knows can break. In this first of a two-part series, Collin shares how early lessons from insurance sales, real estate, and recession-era survival shaped his people-first approach to wealth building. He explains why real assets like gold and silver aren't just investments—they're anchors of ownership in a world increasingly built on debt and paper. For Gen Xers who value resilience over rhetoric, and control over hype, this episode delivers the human side of financial security.>>Learning the Hard Way“Customer service wasn't a department—it was survival.”Collin reflects on early lessons selling insurance and real estate, where trust and loyalty mattered more than shiny marketing.>>Why People Stay—and Why They Leave“Employees don't stay because of ping-pong tables. They stay because they're seen.”He shares how mentorship and genuine relationship-building shaped his leadership style at Noble Gold.>>Selling Without the Sleaze“I don't care what you're selling—if you don't care about people, you lose.”Collin talks about why prioritizing people over products isn't soft—it's the only strategy that survives downturns.>>Precious Metals: The Ownership Play“When everything else feels intangible, gold and silver are still yours.”He explains why real assets like precious metals offer Gen Xers a hedge—not just against inflation, but against an unstable system.>>Family, Fear, and Financial Freedom“You're not just buying an asset—you're buying options.”Collin connects gold ownership to a deeper human need: protecting family, future, and dignity through real, controllable wealth.______________________Connect with us:Host: Vince Chan | Guest: Collin Plume --Chief Change Officer--Change Ambitiously. Outgrow Yourself.Open a World of Expansive Human Intelligencefor Transformation Gurus, Black Sheep,Unsung Visionaries & Bold Hearts.14 Million+ All-Time Downloads.Reaching 80+ Countries Daily.Global Top 3% Podcast.Top 10 US Business.Top 1 US Careers.>>>140,000+ are outgrowing. Act Today.

Natacha Clarac shares her insights about how artificial intelligence is reshaping the landscape of public affairs and lobbying, highlighting both its potential benefits and the ethical responsibilities that come with its use. She emphasizes that while AI can streamline processes and enhance data analysis, a human touch remains crucial for crafting authentic and impactful messages. Natacha encourages us to consider how AI can be harnessed responsibly to improve democratic engagement and communication effectiveness. She also talks about the importance of transparency and educating audiences about misinformation. Key Takeaways Artificial Intelligence is reshaping public affairs strategies, impacting how messages are crafted and communicated. The responsibility of public affairs and PR professionals is to use AI ethically to combat misinformation and enhance democratic processes. Engaging with policymakers and crafting messages requires emotional intelligence that AI cannot replicate. AI can help in data collection and analysis, making workflows more efficient, but it doesn't replace strategic human insights. Transparency about AI usage is crucial to maintain trust and authenticity. (Full disclosure: we use an AI tool to generate these episode notes!) The future of public affairs and lobbying will heavily involve AI, but it will demand a balance between technology and human creativity. About the Guest Natacha Clarac is Managing Director & Partner of Athenora Consulting, a leading independent European public affairs firm based in Brussels, and also president of PRGN. She has been a lobbyist for more than 20 years, advocating for clients to contribute to the shaping of public policies through 360 lobbying campaigns. She co-wrote The Golden Rules of Lobbying with Stéphane Desselas and contributed to various collective books about lobbying. Natacha truly believe that lobbying is an essential part of the democratic process and that it must be done with ethics and transparency. About the Host Abbie Fink is president of HMA Public Relations in Phoenix, Arizona and a founding member of PRGN. Her marketing communications background includes skills in media relations, digital communications, social media strategies, special event management, crisis communications, community relations, issues management, and marketing promotions for both the private and public sectors, including such industries as healthcare, financial services, professional services, government affairs and tribal affairs, as well as not-for-profit organizations. PRGN Presents is brought to you by Public Relations Global Network, the world's local public relations agency. Our co-host and executive producer is Adrian McIntyre with Speed of Story, a B2B communications firm in Phoenix. Follow the Podcast If you enjoyed this episode, please follow PRGN Presents in Apple Podcasts, Spotify, Google Podcasts, or any other podcast app. We publish new episodes every other Thursday. To have them delivered automatically and free of charge, just choose your preferred podcast...

Linktree: ⁠https://linktr.ee/Analytic⁠Become A Patron Of The Notorious Mass Effect Podcast For Additional Bonus Audio And Visual Content For All Things Nme! Join Our Patreon Here: ⁠https://ow.ly/oPsc50VBOuH⁠Join Analytic Dreamz on the Notorious Mass Effect podcast for an in-depth segment on the REMATCH | Golden Rules Trailer and its release date announcement. Dive into the immersive third-person action and skill-based gameplay, exploring team dynamics and role mastery in this groundbreaking football experience. Analytic Dreamz breaks down the trailer's highlights, offering insights into what makes REMATCH a game-changer. Stay updated on gaming, music, and pop culture with Analytic Dreamz's passionate perspective. Tune in for expert analysis and the latest news! Support this podcast at — https://redcircle.com/analytic-dreamz-notorious-mass-effect/donationsAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

I In this episode of Education Newscast, Christoph Haffner interviews Sven Denecken and Jan Musil, authors of the book "SAP Activate: Project Management for SAP S/4HANA Cloud and SAP S/4HANA." They discuss the book's basic concepts, emphasize the importance of project management strategies for SAP implementation projects, and share their experiences in applying the SAP Activate methodology. They highlight the value of structured approaches for effective SAP project management and explain why they chose to publish a physical book in a digital age, noting the potential for deeper engagement with complex topics. Christoph explores SAP Activate, described as a comprehensive guide for structuring projects and leveraging SAP's pre-configuration content, including its agile project execution. The book's structure incorporates comprehensive methodologies, agile project frameworks, and considerations for cloud versus on-premise implementations. They discuss the critical role of change management throughout the S/4HANA project lifecycle, focusing on stakeholder involvement and continuous learning. They provide real-world examples of successfully applying agile methods in implementations. The episode concludes with a discussion on hybrid deployments, AI, and the "Golden Rules" for S/4HANA implementations, and finally, the authors reveal their own narratives on learning and their current explorations.

In this episode I share powerful strategies that top performers use to maintain their self-assurance even in tough times. Discover the habits that can transform your mindset and boost your confidence effortlessly. Watch the video version: https://www.youtube.com/watch?v=IFJ4ClJxa8M Sign up to the Audio of Improvement Mailing list: ⁠⁠⁠⁠⁠https://www.artofimprovement.co.uk/mailing-list/⁠⁠⁠⁠⁠ Sponsors: See discounts for all the products I use and recommend: ⁠⁠⁠⁠https://www.artofimprovement.co.uk/deals/

Episode 100: Calloway County social security disability attorney Jeff Roberts discusses issues related to testifying at your social security disability hearing.  Jeff has over 32 years of experience representing clients in a number of states.  He also offers his 4 Golden Rules of testifying before the social security administrative law judge handling your claim. We hope you found this episode insightful and helpful.  Thank you for listening! What Do Other Clients Think About Jeff? We always encourage listeners to read the Google Reviews Jeff Roberts has received from many of his clients.  A 5-Star rating and the comments are earned recognition and demonstrate Jeff's commitment to his clients.  As a solo attorney, he has more Google Reviews than some firms with multiple attorneys.  Jeff shares the credit with his staff at the Roberts Law Office.  Successfully representing injured clients is a team effort.  It's why Jeff likes to say his firm offers small town service with big city results.   Jeff Roberts Represents Injured Clients Throughout Kentucky With offices located in Calloway County (Murray) and now in Christian County (Hopkinsville), Jeff has a history of representing personal injury clients, workers' compensation clients and social security disability clients across the state.  He's represented clients from Paducah, Bowling Green, Louisville, Covington, Whitesville and many other Kentucky locations.  He's not just a Western Kentucky injury attorney.  Is It Time to Speak with an Attorney about Your Social Security Disability Claim? The office phone number is (270) 753-0053 or toll free at 800-844-5108.  For more information, visit www.JeffRobertsLaw.com. This podcast is meant to provide information and is not legal advice.  Jeff's principal office is located at 509 Main Street, Murray, Kentucky.  Co-host Jim Ray is a non-attorney spokesperson.  This is an advertisement.

Join us for an enlightening conversation with Alex Verlek, a dedicated Dutch coach who has spent the last two decades transforming lives through coaching. Alex shares his fascinating journey into the coaching world, which began unexpectedly when a manager suggested it as a career path after his previous project concluded. With a background in management and HR, Alex quickly found his calling and became a faculty member for the Coach's Training Institute. He explains his passion for the Co-Active Coaching model, which encourages clients to discover their true desires and values, ultimately empowering them to become larger than the challenges they face. His work spans the globe, offering insights into how coaching transcends cultural and language barriers, making it a universal tool for personal growth. Listen in as we explore the transformative power of coaching and self-awareness, especially in leadership roles. Through compelling examples, such as a CEO who shifted from managing to truly leading, Alex illustrates the universal nature of leadership and how everyone can be a leader in different aspects of life. We also touch on Alex's books, "Golden Rules for Coaching" and "Q60," which provide foundational lessons and answers to common questions within the coaching profession. Learn about the importance of mutual commitment in coaching relationships and how Alex's work primarily through Zoom offers flexibility and accessibility for his clients. This episode is a must-listen for anyone interested in personal growth, leadership, and the art of coaching.   Connect with Alex:Website: www.alexverlek.nl LinkedIn: Alex Verlek, Master Coach, CPCC. Let's keep the conversation going!Website: martaspirk.com Instagram: @martaspirk Facebook: Marta Spirk Want to be my next guest on The Empowered Woman Podcast?Apply here: www.martaspirk.com/podcastguest  Watch my TEDx talk: http://bit.ly/martatedx Great leadership isn't accidental — it's intentional. In CARE to Lead, Alex Draper reveals the key to building high-performing, people-first environments at work and at home through the powerful CARE Equation — Clarity, Autonomy, Relationships, and Equity®. Ready to lead and influence with impact? Grab your copy now at alex-draper.com and start your journey to better leadership today!  

"The market decides". Those 3 words are all you need to absorb and remember. And they represent the only truthful answer to the question "How much will my home sell for?".My 10 Golden Rules for Home Sellers: https://youtu.be/W9oR28aWLOs The 1 April Stamp Duty increase is now behind us, hitting buyers harder in the pocket and affecting their budgets. Selling just got harder. Here's some advice for sellers.https://linktr.ee/movinghomewithcharlieGet agents to come to you:https://findyouragent.bestagent.propertyWatch the video here: https://youtube.com/live/ZrvINmgsjgESupport the showFollow me on X for daily updates: https://x.com/moving_charlie Talk to my hand picked conveyancing partners here: https://mhwc.co.uk/conveyancingCheck out our national property listings on bestagent.co.uk if you're looking for a new home or need an agent to sell or let your existing home. If you need a mortgage, talk to my hand picked, trusted mortgage team here: https://mhwc.co.uk/mortgageAll my other links: https://linktr.ee/movinghomewithcharlieFor my estate agency podcasts, visit https://linktr.ee/bestagentIf you're an estate agent, make sure you're getting your free telephone leads as well as viewing and vendor leads by joining https://bestagent.co.uk/agents

Subscribe to DTC Newsletter - https://dtcnews.link/signupIf you're running a DTC brand, you know the struggle: ad costs keep rising, and getting new customers is more expensive than ever. But what if the secret to better performance isn't in your ads at all?In this episode of the DTC Podcast, we welcome back Kyle Hitchcox, co-founder of Pilothouse and founder of Warpdrive, a CRO tool that helps brands optimize every step of the shopping experience post-click.Kyle breaks down the Golden Rules of CRO, how top brands are improving conversion rates, and why landing pages and checkout optimizations are the highest-leverage activities for brands in 2025.Key Takeaways:✅ Why only 3% of visitors are in-market—and how to convert them ✅ The difference between search vs. social traffic and how to optimize for both ✅ How Four Sigmatic & Big Blanket use CRO to drive massive lifts in conversion ✅ Why fast load times (under 2 sec) are a non-negotiable in 2025 ✅ How Warpdrive helps brands split-test and improve conversions without disrupting campaignsLearn More About WarpDrive (Download The PDF)Reach out to Kyle on LinkedInTimestamps:00:00 – Why 2025 is the year of post-click optimization02:03 – Landing pages, cart mechanics, and creative strategies04:16 – State of DTC: Growth despite economic uncertainty06:30 – What is post-click optimization? Explained08:55 – The psychology of user experience timing11:27 – Balancing branding and performance post-click13:49 – Where to start with CRO: Closest to the money15:42 – Pilot House's golden rules for CRO19:01 – Understanding traffic types and how to optimize each22:12 – Conversion optimization vs. reducing ad costs24:05 – Warpdrive: How it works and who it's for26:45 – Real brand examples and live test winsHashtags:#PostClickOptimization#ConversionRateOptimization#DTCPodcast#EcommerceTips#LandingPageOptimization#WarpDriveCRO#ShopifyTips#PerformanceMarketing#DigitalMarketingStrategy#MediaBuying Subscribe to DTC Newsletter - https://dtcnews.link/signupAdvertise on DTC - https://dtcnews.link/advertiseWork with Pilothouse - https://dtcnews.link/pilothouseFollow us on Instagram & Twitter - @dtcnewsletterWatch this interview on YouTube - https://dtcnews.link/video

Retirement withdrawal strategies are about a lot more than just the 4% rule or safe withdrawal rates. To better understand how they work and how you can apply them to your retirement, this video walks through 7 rules I follow when it comes to spending down your investments in retirement.Join the Newsletter. It's Free:https://robberger.com/newsletter/?utm...

50 Life Rules that everyone should apply in their life.MX3 Podcast on Youtubewww.youtube.com/@mx3podcastContact MX3 Podcast Tweet us: @mx3podcast Email us: info@mx3.vip LinkedIn: https://www.linkedin.com/in/michael-w-wright-9397b23a/ Thanks for listening & keep on living your life the Wright way!

Are you looking to transform your coaching career from good to great? Tune in TODAY at 10am PT, 1pm ET for an inspiring discussion with Master Certified Coach Alex Verlek on his new books Golden Rules for Coaching and Q60: Coaching Mastery in Sixty Questions.Moments With Marianne airs in the Southern California area on KMET1490AM & 98.1 FM, an ABC Talk News Radio Affiliate!Alex Verlek is a Master Certified Coach with almost 20 years of experience, a CTI Faculty member, and Facilitator of ICF accredited master classes for coaches. Born in the Netherlands, he left school at 15 but later pursued studies in Human Resources and Management Sciences while working full-time.  His career took unexpected turns until coaching found him in 2007, igniting a passion for turning dreams into reality. In 2019, he published Awareness Builder 101, reflecting on personal experiences, followed by Golden Rules for Coaching (2021), marking 15 years in the profession. His latest book, ‘Q60: Coaching Mastery in Sixty Questions' and inspired by turning 60, stems from his desire to give back by answering coaching-related questions. Through his work, Alex aims to demystify coaching, elevate its impact, and contribute to a more empowered world.  https://alexverlek.nl  For more show information visit: www.MariannePestana.com

World Kidney Day (WKD) is observed annually on the second Thursday of March. In 2025, it falls on March 13, with the theme "Are Your Kidneys OK? Detect Early, Protect Kidney Health."In this episode, WKD Joint Steering Committee ISN co-chair Dr. Li-Li Hsiao is joined by IFKF-WKA co-chair Dr. Dina Abdellatif and Prof. Alessandro Balducci, past co-chair and current committee member. Together, they discuss who is at higher risk for kidney disease, available tests for early detection, and the 8 Golden Rules for kidney disease prevention. They also highlight ways to get involved in the WKD campaign.

Pricing. It's one of those topics—equal parts essential and slightly terrifying. But it is one of the most talked about and exciting things to play with in our industry, because here's the truth: your pricing can either be the biggest stressor in your studio… or the key to effortless growth.In this final episode of Season 2, Chantelle and Michelle are unpacking the real rules of studio pricing—the ones that make business simpler, smoother, and way more profitable.Inside this conversation, you'll discover:

Welcome back to Extraordinary Strides, where we celebrate the ordinary runners who achieve truly extraordinary things! I'm your host, Coach Christine, and today we're diving into a topic that holds a special place in my heart: the magic of race-day spectating.

Send us a textJoin the Bengals Pulse as we discuss Al Golden and his coaching outlook and other Bengals news. #Whodey #NFL #BengalsSUBSCRIBE to the Wincinnati YouTube channel: https://rb.gy/yz5l4y FIND & FOLLOW the Wincinnati podcast on your favorite platforms:LISTEN on Buzzsprout: https://rb.gy/4d3xksLISTEN on Apple Podcasts: https://rb.gy/bwwbsiLISTEN on Spotify: https://rb.gy/daasvlLISTEN on Stitcher: https://rb.gy/0rc4rwLISTEN on Google: https://rb.gy/xgvsmpLISTEN on iHeartRadio: https://rb.gy/t03chpLISTEN on Amazon: https://rb.gy/vbumtvFOLLOW Ace & Zim on Twitter, where they'll share the latest news about the Cincinnati Bengals and interact with Bengals fans, and host Twitter spaces.Ace: https://rb.gy/gmx9fnZim:https://rb.gy/pb7nvwWincinnati podcast: https://rb.gy/wegjep

If you own an e-commerce store or have just launched a product, understanding these three essential truths can make all the difference between staying stagnant and achieving rapid growth. Whether you're just starting out or scaling quickly, these actionable insights from our expert guest will help you drive more sales and grow your business.Here's Must-Know Truths to Boost Sales and Scale Your E-Commerce StoreProduct pages are your sales team—optimize them to convert browsers into buyers.Utilize email marketing to nurture leads and upsell existing customers.Invest in retargeting ads to re-engage visitors who didn't convert.Use tools like Google Ads and Facebook Pixel to track campaign performance and ROI.A/B test headlines, CTAs, and layouts to find what resonates best with your audience.Unlock more sales by truly understanding your target audience! Dive deeper than demographics—address their pain points, fulfill their desires, and align with their buying behaviors. Build a strong, trustworthy brand that turns shoppers into loyal advocates. Start implementing these strategies today—small, consistent steps can drive massive results for your e-commerce success!

Bob Bowman is the coach behind 23-time Olympic gold medalist Michael Phelps and Paris Olympics swimming superstar Léon Marchand. Today, Bob joins Ryan in The Daily Stoic Podcast studio to discuss the pressures of success, the role of mastery, and the importance of maintaining passion and balance in highly driven athletes. He also shares his coaching philosophies and the leadership lessons he has learned while coaching some of the world's greatest swimmers.Bob Bowman is the Director of Swimming and Diving at University of Texas and the author of The Golden Rules.

Join co-hosts Adrian M. Gibson and Greta Kelly as they delve into a mini-masterclass on How to Write Great Dialogue with author/editor Ed Crocker. During the episode, Ed chats about the keys to great dialogue, including the importance of dialogue in fiction, examples of great dialogue, worldbuilding through dialogue vs. exposition, character voices and rhythm, developing relationships through dialogue, managing dialogue/environment in group scenes, speech and action tags, Crocker's 5 Golden Rules for dialogue and more. NOTE: This is part two of a two-part chat with Ed. Click here⁠⁠⁠⁠⁠⁠ to check out part one. OUR SPONSOR: Transference by Ian Patterson is a near-future, sci-fi dystopia that dissects the medical/pharmaceutical industries, economic inequality, and what it means to be human in a city where diseases can be transferred. Transference is available now in eBook and paperback. Purchase it here. SHOUTOUT TO THE 'SFF ADDICT' PATRONS: Thank you Ian Patterson, David Hopkins, Luke F. Shepherd, Christopher R. DuBois, Tai and Luke A. Winch for supporting us on Patreon at $10+. SUPPORT THE SHOW: - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Patreon⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ (for exclusive bonus episodes, author readings, book giveaways and more) - Rate and review SFF Addicts on your platform of choice, and share us with your friends EMAIL US WITH YOUR QUESTIONS & COMMENTS: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠sffaddictspod@gmail.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ABOUT OUR GUEST: Ed Crocker is an author, freelance editor and book reviewer for FanFiAddict. Lightfall is his debut novel, which you can purchase ⁠here⁠. Find Ed on ⁠Bluesky⁠, ⁠Instagram⁠, ⁠Amazon⁠ and ⁠his personal website⁠. ABOUT OUR HOSTS: Adrian M. Gibson is a podcaster, writer and illustrator. His debut novel, Mushroom Blues, is available now to purchase on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Amazon⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ in paperback, eBook, hardcover and audiobook. Find Adrian on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Twitter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Amazon⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠his personal website⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠. Greta Kelly is the author of ⁠The Queen of Days⁠, as well as the Warrior Witch Duology (The Frozen Crown and The Seventh Queen). Find Greta on ⁠⁠⁠Twitter⁠⁠⁠, ⁠⁠Instagram⁠⁠, ⁠⁠⁠Amazon⁠⁠⁠ or ⁠⁠⁠her personal website⁠⁠⁠. M.J. Kuhn is the author of ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Among Thieves⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, her debut novel, and its sequel ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Thick as Thieves⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠. Find M.J. on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Twitter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠her personal website⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠. FOLLOW SFF ADDICTS: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Linktree MUSIC: Intro: "⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Into The Grid⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠" by MellauSFX Outro: “⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Galactic Synthwave⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠” by Divion AD ATTRIBUTION: - Music: "Corporate Advertising Music" by SigmaMusicArt / "Synthetic Deception" by GioeleFazzeri - Video: Svavar Halldorsson / Gorodenkoff / artlab / Jacob Wackerhausen / FHP Animation Studio / SweetBunFactory / shivkantsharma07 / iLexx / circotasu / Astragal / Alasabyss

In this episode of Contracting Conversations, hosts Jim Valley and Scott Williams sit down with David Dotson, a professor of contract management at DAU in the Mid-Atlantic region. David, who manages the COR 222 course and moderates the COR Community of Practice and weekly COR Office Hours, shares his insights on the three golden rules of being a Contracting Officer Representative (COR). The discussion delves into the complexities and responsibilities of CORs, emphasizing the importance of understanding the contract, the exclusive authority of the contracting officer to modify contracts, and the critical distinction that CORs are not contracting officers. This episode provides valuable guidance for CORs navigating their roles and highlights the foundational principles that ensure effective contract management. Tune in to gain a deeper understanding of the essential rules that govern the COR's duties and responsibilities.CLC 222 Contracting Officers Representative (COR) Online Training (On-line 32 CLPs): https://icatalog.dau.edu/onlinecatalog/courses.aspx?crs_id=1731COR 222 Contracting Officer's Representative Course (Virtual or in-person 32 CLPs via DAU's Mission Assistance (see link below)):  https://icatalog.dau.edu/onlinecatalog/courses.aspx?crs_id=1584WSC 027 Virtual Augmentation Workshop for the Contracting Officer (augments CLC 222/COR222 - 10 CLPs)P: https://icatalog.dau.edu/onlinecatalog/courses.aspx?crs_id=12359CLC 106 - Contracting Officer's Representative with a Mission Focus (On-line 3 CLPs):  https://icatalog.dau.edu/onlinecatalog/courses.aspx?crs_id=240DAU Mission Assistance:  https://www.dau.edu/mission-assistanceBack to Basics: https://www.dau.edu/back-to-basics; BtB Contracting: https://www.dau.edu/functional-areas/contractingContracting Officer Representative Community of Practice:  https://www.dau.edu/cop/corContracting Community of Practice: https://www.dau.edu/cop/contractingIf you are watching this video on DAU Media, but rather watch on YouTube, go to https://www.youtube.com/channel/UCbF8yqm-r_M5czw5teb0PsAApple Podcast:  https://podcasts.apple.com/us/podcast/contracting-conversations/id1621567225

In this today's episode, we sit down with land investing expert Brent Bowers to uncover the secrets to building wealth through overlooked opportunities in real estate.Discover how Brent went from struggling in the 2008 financial crash to achieving financial freedom by mastering the art of land deals. Learn his step-by-step process, from finding and acquiring land to turning it into massive passive income streams. Brent also shares his challenges, key lessons, and the strategies that helped him scale his investments to tens of thousands in monthly income!

The places we want to lose from first are often the LAST to go.And in the process of losing fat, they often look WORSE before they look better because areas around them shrink as they stay EXACTLY THE SAME.This makes losing belly fat even more frustrating on top of the fact that the area is scientifically more stubborn!Yup…I say scientifically more stubborn because the lack of blood flow and the breakdown of alpha and beta fat cells in the area, make this area very hard to lose from. Not to mention changing hormones levels can impact where we store fat, causing us to gain more around our middles!So all in all…belly fat is annoyingly challenging to lose and while it's the first place we gain, will be the LAST place we lose from. The video version of this episode is live on youtube!

Sam has limited dates available remaining in 2024 - book now thehopnerd@gmail.com Avery's Christmas t-shirts are available now at thehopnerd.com/shop - all profits go towards toy donations! Thank you for your support! Need a hand with HOP? Get in touch at thehopnerd@gmail.com or check out thehopnerd.com! The HOP Nerd LLC can help you operationalize Human & Organizational Performance!

Join us LIVE for a deep dive into Podcasting 2.0 and what that means for podcasters like YOU who don't want to flip burgers just to get your messages out.Keynote by "The Podfather" himself: Adam CurryHear about podcasting 2.0 apps, hosting platforms and tools from:Ben Arc (LNBits.com)Barry Luijbregts (podhome.fm)Oscar Merry (Fountain.fm)Moritz Kaminski (getalby.comWe explore the potential of Podcasting 2.0 to empower creators, protect free speech, and provide new revenue streams through innovative features like value time splits and music integration. The conversation also touches on the challenges and opportunities of building a decentralized media ecosystem and the role of open-source collaboration in driving innovation.Join us as we celebrate the spirit of freedom and creativity in podcasting and learn how you can be part of this exciting movement.Adam CurryAdam Curry - "The Podfather" former MTV VJ turned entrepreneur media visionary, creator of Podcasting 2.0 and co-host of the No Agenda Show with John C. Dvorak.https://www.noagendashow.net/Twitter - https://x.com/adamcurryOscar MerryOscar is the Founder of Fountain - the podcast app powered by community that lets listeners support their favourite shows directly from the player.https://fountain.fmTwitter - https://x.com/MerryOscarBarry LuijbregtsFounder of Podhome.fm - the most modern podcast hosting platform.Podhome.fmhttps://x.com/PodhomefmBen ArcBen is an educator and advocate for bitcoin, nostr, free and open-source software and hardware, known for creating LNbits .https://LNBits.comhttps://x.com/arcbtc​​Moritz KaminskiCo-founder of Alby, where he leads community and business development alongside a talented team.https://x.com/MoritzKaminskihttps://getalby.com/

Beating  Narcissists in Court- The Golden Rules!- with my daughter, Courtney Barton.If you're facing a narcissist in your life, whether it's during a breakup, divorce, custody battle, or even in a work-related dispute, one thing is clear—you need a lawyer. Narcissists are experts at manipulation, twisting the truth, and using the legal system as a weapon to control or punish you. In this episode, Courtne  explains why getting legal support is not just a good idea but a necessary step to protect you.You'll learn practical tips for finding the right attorney, what to expect during the process, and how having legal representation can help you stay one step ahead of a narcissist's tactics. Whether you're at the beginning of your legal journey or deep in the trenches, this episode is packed with insight to empower you to take back control.Tune in and arm yourself with the knowledge and tools to protect your rights and your peace of mind!Courtney's website:-https://bartonfamilylaw.com.au/For Zoom counselling support in your narcissistic abuse recovery available worldwide, please visit my website below.  Nova

Dan Bongino Show producer and fill-in host Jim Verdi joins Kira to talk about his new book The Dan Bongino Show Survival Guide: Crazy Stories, Hidden Meanings and Golden Rules. Jim breaks down how he measures the mood of the average American from his position at one of the highest rated shows in America and why he thinks Americans are starving for a New York attitude draped in American flags. https://www.amazon.com/Dan-Bongino-Show-Survival-Guide/dp/B0CSXHJTBC/ref=sr_1_1?crid=LGAPN1YKISLE&dib=eyJ2IjoiMSJ9.gnrFl4nvig1otmu13xQ2bBkRc6L1zZSLCuR9VIrnvmCnyVW5eyB1uPjp3Aduq_SXNVmTTgwJSN0-HZ8DVgH55gn3BYQmRasf_xRknu6Q9a8nuUbfLir9jnTB3CzaFVwdQ5DJlTURIWtp-w2PFD-jgEdPInfO-kXpbCYIu3klkjb6D7ASFtskmzumSCwbKOVhUzkQ4E76mNDzj_Kn6LMRrsK3-QrGGZJktb2zq1rcVcY.gNgJhzsvRMgFMhfU5Xf8UcroGASzDunoYIsGWxbJKT0&dib_tag=se&keywords=jim+verdi&qid=1731440761&sprefix=jim+verdi%2Caps%2C291&sr=8-1

Grocery Shopping and feeding our families. We all do it. To some it is a neccessary evil. To others meal planning, shopping, and storing food, is a fun and rewarding challenge. One thing is for sure, there are definitely ways to make it more affordable, less painful, and even (gasp) fun!! Today we share tips you may not have heard, (or possibly forgot) that we've used and seen modeled in our Mennonite upbringing. After all, we all do it. So let's get motivated together! Thank-you to our sponsors: VOETBERG MUSIC ACADEMY Go to https://www.voetbergmusicacademy.com/ and use code HOMEMAKER20 20% off each month you are enrolled. Learn music differently this year, in a way that sticks. Watch our first 3 seasons: https://youtube.com/playlist?list=PLqdjqwDnpIMx_GhVzCWsT4LF-1EsRhwJm&si=8hmyDW0lI4-yWhQ- Please subscribe! You can also find this podcast on Spotify and iTunes! Shop Megan's lifestyle brand FoxSparrow over at www.meganfoxunlocked.com Shop Jayna's beautiful handmade robes and dresses: https://jaynahandmade.com/ Shop Megan's Amazon Storefront: https://www.amazon.com/shop/meganfoxunlocked Shop Jayna's Amazon Storefront: https://www.amazon.com/shop/jaynalynnhandmade?ref_=cm_sw_r_apann_aipsfshop_aipsfjaynalynnhandmade_8JT0JHV8AH0KP8VJX5XN&language=en_US Sign up for Scribd: (audiobook library): https://www.scribd.com/gitx/a33qb4 (If you use this link you'll get a free month trial!) Chairs: https://www.walmart.com/ip/SINGES-Acc... Wallpaper: https://glnk.io/4x0x0/meganfoxunlockedgmailcom Use code MEGAN35 Lamp: https://amzn.to/46Dyuy7 Mustard throw: (the softest thing you've ever felt!) https://amzn.to/39CgZG2 Contact/Collab: meganfoxunlocked@gmail.com P.O. BOX- send us some mail! P.O. BOX 9 Akron, PA 17501 Follow us on Instagram: Honey I'm Homemaker: https://www.instagram.com/honeyimhomemaker/ Megan: https://www.instagram.com/meganfoxunlocked/ Jayna: https://www.instagram.com/jaynaburkholder/ Megan's Business: https://www.instagram.com/shopfoxsparrow/ Jayna's Business: https://www.instagram.com/jaynalynnhandmade/ Some links are affiliate links. Thanks for supporting my channel! Music from YouTube and Epidemic Sound --- Support this podcast: https://podcasters.spotify.com/pod/show/megan55969/support

Here are our six golden rules for visiting Provence, based on over a decade of visiting the region. In fact, we just got back to Paris after another visit to the sun-soaked region and now it's time to share what we've learned. In this episode, you'll hear Lina and I walking in a quiet and beautiful part of Paris, while discussing Provence. You can watch the video on our YouTube channel. After our chat, Marie Segura from My Private Paris talks about the upcoming reopening of the Notre Dame Cathedral. This season of The Earful Tower is brought to you by the award-winning travel company My Private Paris, which specializes in tours in Paris, day trips outside Paris, and travel itineraries. See what they offer here.  Get more from The Earful Tower by becoming a Patreon member, or a Substack member, or exploring the official site here.

From mixing furniture styles to creating a focal point, these six rules will help you transform your space into the perfect hangout spot for family and friends. Learn more about your ad choices. Visit podcastchoices.com/adchoices

Meet Céline Flores-Tavukcuoglu. She is a Texan in Paris who runs Céline Concierge, a private concierge service that specializes in Paris.  She shares her five golden rules for if you're thinking to move to Paris (or indeed, France). And even if you're not thinking to make the move, this conversation will shine a light on life in the French capital. Follow Celine on YouTube here and explore her website here.  After Celine, Marie Segura from My Private Paris talks about the upcoming closure of the Pompidou Center. This season of The Earful Tower is brought to you by the award-winning travel company My Private Paris, which specializes in tours in Paris, day trips outside Paris, and travel itineraries. See what they offer here.  Get more from The Earful Tower by becoming a Patreon member, or a Substack member, or exploring the official site here.

Welcome to the Purple Patch Podcast! As winter approaches, it's the perfect time to talk about indoor riding. When the weather gets rough, we take our rides indoors on the bike trainer. It's a great way to stay in shape and improve your outdoor riding. This week on the PurplePatch Podcast, we want to share some tips to help you maximize your training on the bike trainer. Instead of focusing on the usual technical aspects of bike training like FTPs and critical power, IRONMAN Master Coach Matt Dixon shares practical skills to make you faster, smarter, and a true craftsman on the bike. Matt takes us through the benefits and limitations of indoor riding to gain a better understanding of what indoor training offers and what elements of training can only be gained outdoors. Matt covers the different smart trainers available on the market, the three P's of indoor training: posture, pedaling, and power, terrain management, and the importance of end of range work and neurological conditioning. Our goal is to help you get faster and have a great time doing it. If you have any questions or want to continue the conversation, feel free to reach out to us at info@purplepatchfitness.com. If you'd like personalized coaching on the bike trainer, we offer complimentary sessions where I can coach you through a workout. It's a two-way video platform, so I can see your metrics and provide feedback. Just reach out to info@purplepatchfitness.com to set up a session. It's absolutely free, and there are no strings attached. Episode Timestamps 00:00 - 04:52 - Welcome and Episode Introduction 04:52 - 39:35 - The Meat and Potatoes: Weaponize Your Bike Trainer This Winter Matt Dixon  00:00  I'm Matt Dixon. Welcome to the Purple Patch podcast. The mission of Purple Patch is to empower and educate every human being to reach their athletic potential. Through the lens of athletic potential, you reach your human potential. The purpose of this podcast is to help time-starved people everywhere integrate sports into their lives.   Matt Dixon  00:32 And welcome to the Purple Patch podcast, as ever, your host, Matt Dixon. And yes, it is getting that way. Winter looms, and therefore, we thought it was a good time to revisit indoor riding. Yes, it is the time of the year when we don't brave the elements and instead get inside, sit on the trainer for hours on end, daring and dreaming about when the sun comes out again. Look at the indoor bike trainer. It's a great workout, but it is important as it represents a great opportunity for you as a bicycle rider to uplevel your outside riding. If you do it right. There is no short-term success in improving your bike riding. But what I go through today is about as close as you can get to amplifying how you ride your bike outside by sitting inside, no matter how strong you are, no matter how tough you are. This is an opportunity for me to educate you today on how to weaponize the use of your bike trainer so that you can get more speed out of that toughness, that strength, and that fitness. Let me repeat that. What I want to try and do today is open up a guide where no matter how tough you are, how fit you are, or how strong you are, you get more speed out of it. That's our mission. That's why we talk about weaponizing the bike trainer. I'm not going to bore you today with the old, sterile stuff that you read in the media. I'm not going to talk about FTPS and critical powers and all of that. I want to give you some actionable skills that are accessible and that will yield a speed return greater than any fitness development you can gain. If you put the lessons into practice, you will get faster. You will also get smarter. You'll become a craftsman on the bike. And by the way, that's really fun because when you go out and train with your buddies, they're going to be very annoyed, and they're equally going to be amused at your newfound speed. What's he taking? Don't worry about that. Just get better at building your craft. Let's do it just before we get going, as now is the norm; we bring you today's show for free and promotion free. And so if while you're listening and you're thinking, Hmm, I'd like to maybe have a little bit of a taste of that, I want to continue the conversation, or maybe you have some follow-up questions. If you want to ask anything else related to today's topic, feel free to reach out. You can have a complimentary consultation where we'll chat with you about any of your questions. All you need to do is reach out to info@purplepatchfitness.com. That's the email address. Info@purplepatchfitness.com and all of our programming can be found at purplepatchfitness.com. That's the website I will say today because we are talking about the bike trainer; I would like to extend a personal invitation to you if you'd like me to coach you through a session. Our video platform is pretty special. It's pretty unique. But the nice thing about it, unlike Peloton, which is just that one too many with rah rah rah, and hey, I'm happy to do a bit of rah rah rah occasionally, but this is two-way video. So, in other words, you can see me as I'm coaching you through executing a workout, much of which we're going to talk about today. But also scarily, perhaps, I can see you and your trainer, if you have a smart trainer, is connected to the platform, so therefore I can see your metrics. I can see your Cadence and your heart rate. If you've got a heart rate, monitor your power production, and I can control the grades and give you feedback. So that's the opportunity for me, no matter where you're at in the world, to actually coach you. If you would like to have a complimentary session where I coach you, feel free to do so. All you need to do is reach out to info@purplepatchfitness.com, and we will set you up with a session. You can come and join the crew. You get a flavor of both the coaching and a little bit of the fun, and even some people say stupidity because why not? We'd like to have a little bit of fun while we are taking your performance very, very seriously, and we can sort you out. So feel free to reach out to us. It is absolutely free, no strings attached. And if you don't like it, go on your merry way and continue on in your mediocrity. All right. Barry, the producer, thank you very much. Let's do this. We are going to get on with it. It is, ladies and gentlemen, the meat and potatoes.   Matt Dixon  05:01 All right, today we're talking about the bike trainer. So, let's set this up a little bit. Most triathletes, most people who ride their bikes when winter looms, go inside and sit on the trainer, and that's normal, but unfortunately, the vast majority of riders out there absolutely underutilize the opportunity. They tend to look at training with an indoor trainer as just a time-efficient workout. So it's time on the saddle where they're driving to boost their metrics, their FTP, or the elements that make up critical power, and they do intervals that are really hard, and typically, they execute it while they're either watching some gamification type platform or they've got a Netflix show or something like that, and they're just chasing avatars or watching crime dramas or something like that. But the truth is that they're missing a huge opportunity. If you know how to take advantage of the indoor trainer, you can get so much more out of it than just priming your physiology. So, the goal of the show today is to help you turbocharge your indoor riding in a way that actually delivers real-world performance benefits. So, using the indoor trainer so that you get better with your outdoor riding is a critically important component. Another message that is going to be woven into this is that no matter what your riding environment, the truth is that simply focusing on physiological metrics, such as your functional threshold or just your straight power meters, is a surefire pathway for underperformance on your bike. And so if you want to get faster, if you want to actually get more of a yield from your strength and fitness, and then we want you to go beyond the power, which is just a measure of output, how much work you're putting in and what you're able to generate. And so you need to go beyond the what's if you want to do that. And we want to think about becoming more efficient and more strategic about how you use your energy to ultimately give you what we're going for, which is more wheel speed. And so, yes, indoor trainers are highly valuable tools. They can improve your riding performance. They also bring improvements in safety and other components like that. But approaching your indoor trainer as a tool to upgrade your outside riding changes your whole mindset. I don't want your indoor trainer to just be a convenience tool. I want it to be something that actually helps you become a better bike rider. And so before we get in, I think that we should take a step back and say, well, that all sounds very romantic. That sounds like a wonderful investment. I should just do all my riding indoors if it helps me get better outdoors. But let's first highlight some of the limitations of riding your trainer indoors because it's not a solve-all situation here. Alrighty, we have a lot of people that only ride their bikes indoors, and then they go outside, and they race outside, and that is going to be a limiting prospect. And I understand and appreciate why it's tempting to always ride your bike in dots. There's no impact on traffic. It's very, very convenient. It's a time-efficient tool for training. And so I am all in on the bike trainer. But if you ride your bike trainer only, you are going to severely limit your riding potential as well. So, I'm speaking out of two sides of my mouth here. Use the bike trainer to improve your outdoor riding, but if you only ride it indoors, you're going to limit your riding potential at the same time. And we need to acknowledge that there are things that you just simply can't really develop and improve on a bike train. And so let's go through some of those first because I think it's important. The first is the bike trainer fosters an environment where you don't need to have situational awareness, so you don't need to have 360-degree understanding. There is a reason as you become a better bike rider, and the actual action is stabilizing and balancing the bike, shifting gears, and managing terrain. A lot of the stuff that we work on today slides into the unconscious or the subconscious, and then you have more capacity to understand the environment around you. The challenge is, if you never ride in the environment, you're never going to improve that component, and that can become actually more dangerous. There is a reason that the less experienced outdoor riders are the folks that tend to ride through the glass, that tend to hit the sticks and the potholes and tend to actually have more interactions with traffic, and that's because more seasoned riders have great situational awareness. So if you never. Get to that environment; you're never going to improve that component. So there is a safety component to actually riding outside a little bit, and you should consider that there are also many interactions with the machine itself, with the actual handling skills of a bicycle, that you just simply cannot Foster and improve on the bike trainer. And so how and when you're braking, balancing on the bike, managing different environmental factors, such as riding in the wind, even riding around corners, standing out of the saddle, really effectively. These are things that you can't really develop. Inside the bike trainer, you can apply some of the theoretical concepts. You can work on standing form, but to become a better bike handler, you have to ride your bike outside. And then a third component that I think is really important is that you don't get riding on an indoor trainer; at least, most of the bike trainer setups are many of the stabilizing muscles that actually come into play with outdoor riding. When somebody is on a static indoor trainer only utilizing the main muscle groups, they're not getting the stabilizing effect that occurs because the bike is always moving outside, and you are interacting with the different gravitational forces, the lateral forces of cut, of cornering, even keeping the bike stable in the wind, etc. And your core and stabilizing muscles are always engaging. And if you never use those outside, when you actually go outside, particularly if you're doing something like a half Ironman or an Ironman or a big Gran Fondo, you're going to get very, very stiff and tight. And that's going to have an interaction on how you're performing on the back end of the bike ride, or particularly if you're running off the bike. And so, don't undervalue the importance of doing some mileage outside of all of these factors. So ultimately, your best solution here for riding performance is to have a combination, or a mix, of some indoor riding and some outdoor riding because there are also, equally, some things that only indoor riding can truly provide. So, if we've talked about the negatives, why don't we shift gears and say, okay, the whole theme of today's podcast is weaponizing your indoor bike trainer? That's great. So what are the benefits? Well, I've already mentioned one of them. It is, of course, much, much safer, and that's really great. However, when you lack the requirement of situational awareness, that means that you can amplify the specificity because 100% of your focus can be dedicated to the action of the training. So rather than you thinking about traffic or random stops and starts with stoplights and things like that, inconvenient terrain changes when you don't want them, maybe some inclement weather, you have a highly effective environment to place all of your focus and willpower into the specific intervals that you might be doing, and that's a thumbs up. So, you get to have an increased specificity. You also have a safer environment. It's also a highly effective venue for structured workouts, particularly intervals because you can have a dose and response at a very specific timing that isn't necessarily influenced by terrain, wind, and other factors. So that's great. And you can also, interestingly, really isolate and dig into some very specific skills that are critical. The indoor bike trainer with awareness, with focus, with prioritization, is a great venue where you can actually foster and improve things like your posture, how you're actually sitting on the bike, whether that's in your time trial position or your road position, or how you're actually pedaling the bicycle. Yes, there is an art and a science to how you should be pedaling, and it's also a great place where you can learn the tools of the toolbox of how to become a better bike rider, particularly utilizing variance in Cadence, that's your leg speed and your gear selection. And so there are some critical skill developments that you can do inside that then transfer to outside, and that's great. And then, finally, the bike trainer is, of course, highly specific and particularly valuable for the time-starved athlete. Now, I'm not a massive fan of saying one hour on the train area equals two hours outside. I don't believe that one hour on the trainer is one hour on the trainer and two hours of riding outside is two hours of riding outside, but it is a particularly potent tool that you can use to get a great ROI on, whether you're thinking about skill development, interval training or anything else. And so when you weigh up when you have the combination of some indoor riding to really work on these environments where you can play. All of your energy and your focus on skill development in specific intervals are powerful. But then you want to take the mindset and the skills and the improved posture outside and apply it in the real world, where then you also integrate your situational awareness and your actual application onto the ribbony roads that you're going to go and ride outside. So that's your potency as you go from there. Now, if we go back to indoor trainers, they used to be what you would call dumb trainers. In other words, you would typically take the wheel off the trainer and you would lock it on either side of the axle. It would have a resistance against it, and you would shift gears and just simulate riding your bike. And, of course, what you get there is a different form of tension on the bike. You just do loads of intervals, and it's great. And so that's why you have the origins of things like pain cave because it's not very fun. It's not very variable, and it doesn't really apply to real-world bike riding. But over the last few years, everything has changed, and not everyone in the riding community is up to some of the things that you can do, so we still have, as an opportunity, a wonderful venue to do all sorts of intensity. We can do long and relatively boring endurance work outside. We can do very high-intensity, short intervals. We can do medium intervals, whatever it might be. So, with all of the specificity of classic interval training or endurance writing, you can do it inside. And that all exists, but now, with the advent of the smart trainer and some of the new platforms that are in play, you can actually apply real outdoor riding skills and Terrain Management that can be practiced on the smart trainer, and it's going to improve your power delivery, and thus speed through the variance of terrain, and that becomes the greatest yield. No matter how fit you are, no matter what your genetic gifts are, all of us are given a certain amount of visit of gifts, size of our engine, muscular strength, endurance, and resilience, no matter what our genetic gifts are and how much we work to develop over the course of time, our fitness, our power output, etc, the biggest yield that you can get for speed is becoming a master of the craft of how to actually take all of your genetic gifts and your hard work and your efforts. Therefore, your level of fitness has actually developed. How do you apply that to grades that are going uphill, where gravity is not your friend, cress, where gravity is becoming your friend, and downhill grades, then, when the wind is in your face, the wind is at your back, etc., how do you apply that fitness to give huge speed return, and these new platforms actually enable that, and that is incredibly exciting because that's where the biggest return of investment is. Whenever we see people become craftsmen on their bicycles, they leverage their fitness and power to the best of their ability. That's where they go from good to great, from mediocre to good. In other words, they uplevel, and that's a really powerful thing. And so it becomes a great opportunity. And it's only been for the last couple of years that this is really a reality, and we're sitting here right now, sitting in front of us with this opportunity to grow, to improve, and to learn on the indoor bike trainer, and it's passing many people by, that's the truth of it because we're stuck in an old school mentality of thinking about the bike trainer as just a venue to do intervals. And that's a shame because you can get a lot faster from just becoming a better craftsman, and then, of course, you layer the intervals on top, and you get really fast, and that's where the fun lies. So, let's talk about the benefits of indoor training. Well, just as I talked about, it teaches you how to maximize speed relative to your input, and that's a really good component. It also offers controlled conditions for riding, posture, pedal stroke, Cadence, and gear management. That's a good thing. It provides safe, repeatable feedback to enhance your outdoor skills, so you actually can get a yield of Am I doing it right or wrong repeatedly over a pattern, and it can actually help match your inner animals. I like to call it your intuitive sense of effort relative to a specific output or power. And that's a really good thing. And so it is a highly ideal venue to have any sort of specific interval, but also layer on outdoor riding, great. So, with that background, what are the Golden Rules for you this winter? If you're planning to spend a lot of time on the trainer, what are the golden rules for indoor training?   Matt Dixon  20:07 What should you focus on to make sure that you do weaponize it? Well, the first thing I'd say is to think beyond your power, your FTP, your watts per kilogram, and all of the output side; all that is is a measurement, okay, that's not the yield. So your success over the course of the winter is not just about more power, more power, more power, because that's a really challenging and incremental gain. Once you get up to a certain level of fitness at the purple patch, we focus on what we call the three P's, and that is your great posture on bike number one. So, in other words, oh, okay, how am I sitting on the bike making sure that you're not carrying unnecessary tension in your shoulders, in your neck, and you're sitting quietly, subtly on the bike with just a strong core where you're actually sitting there, no matter what level of fatigue, you look like a ballerina, poetic and so great posture. Number one. Number two, we think about great pedaling, the different forms of pedal stroke, and how you actually really think about maintaining a lovely phrase that I like to talk about, constant tension on the chain, not allowing any micro decelerations flowing through, and introducing variance into how you're pedaling depending on whether you're doing high force, to whether you're doing lower force, whether you're doing high Cadence or low Cadence, etc. So pedaling is the second one. And then finally, output, it's power. So you have posture, pedaling, and power. These are the components that we think about. And as we go through the key here, let's just go through each of them. The key is always riding great with great upper body posture. So, let's talk about posture. First. We think about this that starts with your upper body, always ensuring that your upper body and your elbows are subtle. You see so many people sit on a bike trainer with locked elbows, and they sit there with very stiff so from shoulder down to wrist, it is a straight pillar, and those become stiff, and that is a habit that many people integrate on the trainer. They're sitting outside. They just choke back, they lock the elbows up, and they're sort of resting on their elbows in many ways. The challenge with doing that is it's a little akin to riding, driving in a car, and removing all of the shocks, and you're bouncing up and down the road, so when you have locked elbows and your shoulders moving up towards the ears, it's very stiff. Firstly, not only are you reducing economy, it's actually costing you more miles per gallon in terms of energy, but it's also an inhibitor of number one riding safety because now you're bouncing up and down the road, and if you do hit a pothole or a stick, it's much higher, higher likelihood that you bounce off the bike, and that's not a good thing. But also, with that negative posture, it's impossible for you to do the following: go around the corner, stand out of the saddle, control the bike in the wind, and many other factors. So you are, by definition, just with that simple habit, poor posture, you are a worse bike rider. And so if the bike is static, the only way to ingrain that as a habit is every time you're riding your bike, inside, hold yourself accountable and build the habit of great posture. The upper body is very quiet and relaxed. Shoulders supple if you're in the time trial position, allowing the tension on your neck to drop down, allowing your ears to drop between your shoulders, so that you're more aerodynamic, and you get comfortable sitting in positions for a long time, and when fatigue starts to strike, you're able to retain really good posture. So that, in itself, is not only going to make your outdoor riding better and safer, it's going to help you navigate when you do go and apply those outdoor skills, standing, cornering, braking, riding in different wind, etc. And that becomes really important. The second P is pedal stroke, and we think about riding for the most part, you see a lot of more junior riders, less experienced riders, stamping on the pedals, making it very quad heavy the muscles at the front of the pedal stroke, but a better way to think about your pedaling. And, of course, this is on a podcast where most of you are listening to me and not watching me, so it is challenging to apply this education. And over the airways, as you want to call it that. But I'm going to do my best tip. The majority of your power in the pedal stroke comes from the upper muscles of the leg. So, in other words, your glutes, your quads, your hamstrings, etc., so everything from the hip to the knee and so, for the most part, the fulcrum of your pedal stroke starts at the hip and then your femur, that big upper that big bone, it's the upper part of the leg, all of the muscles surrounding that. That's your engine room. That's where the origin of your pedal stroke is. Most scenarios dictate that anything under the knee can just be a response from the fulcrum, which is at the hip. So, in other words, think about it like a garden hose outside when you whip it 10 yards down, which it just whips at the end there. That's what your ankle is doing. It's just tracing the origin of the pedal stroke. And so with the pedal stroke that you're applying when you're riding your bicycle. You can use that and employ and improve it so that you're getting, yes, you're always going to get most of your power from the front of the pedal stroke. That's where you're biomechanically most efficient. And there is going to be the pressure, but you want to even it out so that you can get constant application of the chain and so you're not just stamping up and down like pistons. In fact, your pedal stroke is more elliptical in nature, almost sliding back and forth where you're still getting most of the power from the front, but the retreating leg, the one that is opposing, also gives a little bit of an unweighting of that rear leg as it comes up the back so that you can maintain constant tension of the chain. One of the things you can do over the course of this winter is to become an artist of your pedal stroke. A great way to do that while you're riding is just to close your eyes and feel it under the arch of your foot. And you should feel this constant tension. There shouldn't be a chunk, chunk, chunk of your pedal stroke. It's more of a   Matt Dixon  27:07 and it's doing that. And the nice thing is you can get feedback on this just during the warm-up as you go through it. Don't worry about single-leg drills or anything like that. Just focus on one leg, then think about the other leg, keeping the opposing foot clipped in, and feel and think about this phrase: constant tension on the chain. It's going to help you. So if you can achieve those two things, which is upper body, really quiet, really supple, and then your pedal stroke, constant tension on the chain that's going to radically improve your efficiency, and that becomes really powerful. So just those two things, the two, first of the three, P's, posture, and pedal stroke are going to help your miles per gallon. It's going to help you get more output relative to whatever fitness you gain, but then the third, and remember, it's power. The third is really where the magic occurs, and it's built on the shoulders of great posture and great pedal stroke. Now, this is power, but it's not like what you might think because I'm not talking about just getting more power and being able to generate higher output, more what's on the screen; it's more the distribution of your power to give you speed return, and this is where you can add to your toolbox of yourself as a bike rider. So, let's talk about this now. As I discuss this, let me set the level here a little bit. In order for this to really be effective, you're going to want to have access to a platform that can simulate variability in terrain. The very best platform out there, by the way, is Velocity; that's its name. That is the platform that we use at Purple Patch Pro. Twenty of your training sessions are built in Velocity with videos so that we can coach you through these sessions. But the platform itself is Velocity; that's its name, okay? And it is, by far, I say this: I don't have any vested financial interest in Velocity, but I will tell you this: of all of the platforms out there, this is the only platform, and it is head and shoulders from an educational standpoint and skill development standpoint. There is nothing else like it. I don't have any vessel interested in them succeeding or not. It is powerful. It's the reason that we've integrated it, and I'm going to try and explain a little bit why on this so Terrain Management, the way that the platform works, and it's very, very smart. They have great algorithms here to simulate your rolling resistance as you're riding. And what I can do as a coach is I can shift grades, so 0%, 1%, 2%, 3%, 4%, 5%, so the degrees of the grade go up, and then we can have cresting and having descents as well. But it's not a light switch. It doesn't go from 0% to 1% because what the algorithms do is they understand the speed that you are riding simulated on the bike. And so if I go from a 0% grade to a 4% grade, if you think about what happens outside, if you're going from flat road to a hill, you're carrying speed, let's just say, 18 miles an hour riding along a flat road, and as the grade comes up incrementally, you feel the grip of gravity as it starts to work against you, and that tension on your chain increases As you're losing speed, and the hill has its way, and on the platform, it works like that, a little bit like a roller coaster going through and starting to feel the grade coming up. Conversely, if you're riding up a grade of 4% and you're going to transfer to a negative one or 2% grade, the same applies. You feel the tension releasing. Doesn't just release like this, releasing, and gradually gravity becomes your friend. So what does that mean? Why is that important? Well, no matter what output you're doing, just like you're riding outside, we get to help you learn how to use variants of Cadence, the proper utilization of changing gears, and the combination, of course, blending together gears and Cadence for you to actually navigate riding up a hill, cresting over the top of The Hill, riding through the dip of a roller managing to vary different grades so that you get a better speed return for whatever power you're riding at. And this absolutely smashes the myth, if you're thinking when you ride your bike outside, that you just want to stick to a single cadence, or you want to, as they talk about, flatten the course. In other words, no matter what happens with the grade going up downhill, you hold one power. It's a myth. That's a sure way to blow yourself to pieces or go very, very slowly. This is a way for you to distribute your power to the third P in a smart way to yield the best speed return. And so when you have simulated terrain like that, not only does it make it really fun, it's incredibly empowering. So, as I'm recording this show today, I just finished coaching a class where we had, in person, about 20 athletes because that's how many people sit in our studio in San Francisco. And then I had another 50 athletes or so globally, all over the place, two-way video. And we went through a moderate output, what we call zone three. So somewhere around a six out of 10, and their whole game was they had to keep the same power. But what I did was constantly vary the terrain, 0%, 2%, 4%, 5% negative, and 1%, rolling through that multiple times over the course of 13 or 14 minutes. And what we did there is that I want your output to be exactly the same, but you're not going to change gears, as what I was teaching them there is how they can manage their output by just using Cadence. Now, next week, what I'm going to do is I'm going to bring them back, and we're going to do the same workout, but I'm going to have them fix 85 rpm, and now the goal is the same zone three output, but this time, they're going to have to only change gears the whole time, so they're getting to moderate and manage their speed return through gears, holding the power exactly output. And then, of course, the third week, we combine it together. Now, I want you to try to get the best speed return and distribution of the work over this variable terrain to see if you can go faster using shifting power. When you're going downhill, probably slightly less power going uphill, a little bit more power, fat, pretty even power. Using gears and Cadence and what starts to occur as you go through this process and you repeat that educational process is why we call it bike school. You get faster because you start to learn, ah, I've got feedback loops here, and that is it. That's a really, really powerful tool. So, Terrain Management, I've gone on for five or 10 minutes now, just on this piece, but that's the third piece. So, the three primary tools that you have are to improve your posture. Improve your pedaling and distribution of power. Those are the three P's, and if you think about that, and nothing else when you go and sit on the trainer, you're going to get faster. So, let's just think about one other opportunity that you have on the bike trainer, and we call this the purple patch special source. But you can utilize it. You don't need to be a purple patch athlete, there is a great understanding of utilizing variants of Cadence when you're riding your bike outside. Most of the time, when you ride your bicycle, you're going to spend 90 95% of your time in a relatively narrow range, somewhere around 70 RPMs or revolutions per minute, up to maybe 95, and even in there, most of the time when you ride along the flat road, you can be somewhere between 80 and 90 rpm. That's pretty typical. Great. But there is a powerful training tool that you can do, best done on a trainer, where you work on what we call end-of-range work. And what I mean by the end of the range is, if your low end of that normal range is 60-65 to 70 RPM, upper range, 95 to 100 rpm, doing specific intervals at the low end of that range and the high end of that range. So, at the low end, we call it strength endurance. It is a powerful bridge between the strength training you do and the spike-specific intervals that you want to do, where you do consistent work at a very, very low Cadence. How low? Well, it starts from 60 to 65, goes down to 50 to 55, and even goes down to 40 revolutions per minute. It has very strong, high torque intervals and is the absolute catalyst for improving your riding performance, which is hugely important. Everyone should do low cadence work on the flip end, have neurological efficiency, and improve their pedal stroke by doing relatively low power and high cadence work. We call it neurological conditioning, which is really good for smoothing out the pedal stroke and is very effective. We   Matt Dixon  37:05 just do a little bit of that. It also becomes a tool. If you're ever finding yourself in a place where you've got a strong tailwind, then keeping relatively low power at high speed and being able to sit comfortably at 100, 105, or 110 revolutions per minute without your heart rate blowing up. You want to train it so you become better. So that's a real outdoor application, but the real catalyst that has low Cadence, strength endurance, and is powerful. So that's a lot of information, and you might listen today and think, goodness me, I haven't even thought about any of this stuff. It's really hard. If you have any questions at all, feel free to reach out to us, and we'll try and help you a little bit. But do you know the best way to really improve this experiential learning? So I talked about this at the top of the show, but this is a genuine invite if you want me to teach you this and then just hop in for a free session. Reach out to us. We'll set you up. We'll make sure that your train is set up. And if you have a smart trainer, particularly at your house, it's so fun and rewarding, but you're going to get faster, and if you can carry that away, then it's going to help you. And so much like in our webinar, where we offer everyone a free consult, and many, many people took us up. That's good for us because if we get to help people have a great off-season, as we talked about a couple of weeks ago, that's super for the sport. Helps people. And if we can help you understand how to weaponize your trainer, purple patch or otherwise, that's good for the sport. And so feel free to join me. It's a lot of fun, and it's a personal invite, two-way video; I don't think you'll regret it. Okay, just remember this as a final message: improving your fitness is not enough for this if you want to gain outsized performance gains, and then I encourage you to focus on mastering bike handling, your posture and pedaling, and Terrain Management and use it to enhance your outdoor riding. Become a Better bike rider. It's so much more fun than just trying to chase power. And if you want breakthroughs, this is it. We have a strong reputation with all of our pro athletes. We always used to get asked how you generate such great bike riders. This is what I'm talking about here. This is it. Because we weren't fitter and we weren't stronger than anyone, we just helped our bike riders distribute that power across the terrain, and that's the speed game. So, if you want to beat your buddies up the hills, this is what we're talking about. Upgrade your skills and get smarter, and it can give you a better speed of return. I hope that helps. I feel very excited to help you in the live bike class. We'll see you soon. Remember, reach out. Info@purplepatchfitness.com, take care. Guys, thanks so much for joining, and thank you for Listening. I hope that you enjoyed the new format. You can never miss an episode by simply subscribing. Head to the Purple Patch channel on YouTube, and you will find it there. And you could subscribe. Of course, I'd like to ask you if you will subscribe. Also, share it with your friends. It's really helpful if you leave a nice, positive review in the comments. Now, if you have any questions, feel free to add a comment, and I will try my best to respond and support you on your performance journey. In fact, as we commence this video podcast experience, if you have any feedback at all, as mentioned earlier in the show, we would love your help in improving us. Simply email us at info@purplepatchfitness.com or leave it in the comments of the show on the purple patch page, and we will get you dialed in. We'd love constructive feedback. We are in a growth mindset, as we like to call it, so feel free to share with your friends. But as I said, Let's build this together. Let's make it something special. It's really fun. We're really trying hard to make it a special experience, and we want to welcome you into the Purple Patch community with that. I hope you have a great week. Stay healthy, have fun, keep smiling, do whatever you do, and take care.  

Part Two. I used to work in LA for TCW Asset Management, where I managed billion-dollar funds for institutions alongside the Bond King, Jeffrey Gundlach, focusing on bond and credit portfolios. Today, I'm meeting someone else from LA, but with a different angle on investment—precious metals like gold and silver. Our guest, Collin Plume, is here to talk about something often overlooked and undervalued. But don't worry—this isn't a sales pitch on buying gold or silver. Collin and I will dive into more personal topics: family, parenting, retirement, and the sense of control over personal finance, as well as financial education for future generations. So if you have kids, care about your financial future, are looking after elderly family members, or are simply concerned about financial and family planning in general, join us and get inspired by Collin's journey in building wealth from scratch. This is part 2 of our 2-part series on Collin and his golden rules of people-focused finance. Key Highlights of Our Interview: Gold, Real Estate, and Learning New Tricks: Why Diversifying is the New Smart “Be willing to learn about a new investment or a new strategy every year, whether you decide to do it or not. But I think being willing to learn about it is important. It will help you and it'll keep you sharp.” Beware of Finfluencer Hype: Not Everything That Shines Is Gold “Too often, people take influencers at face value, believing that the most engaging video equals the best advice. In reality, it's important to fact-check and do your own research because many influencers are just paid promoters, not experts.” Do Your Research: Don't Let Algorithms Make Your Financial Decisions “Algorithms don't care if the advice is good; they only care if the content is appealing. So when it comes to financial decisions, it's on you to dig deeper, check multiple sources, and make sure the influencers you follow are legit.” The Real Cost of Reckless Spending: Teaching Financial Discipline to the Next Generation “As a family, we prioritize experiences like travel and education over material goods. I've shown my children the gold and silver I've set aside for them and explained how these assets will be worth something significant in the future. Whether they want to start a business or pay for college, these investments will be there for them." “I make sure my kids know that money isn't something to be taken lightly. Whether it's explaining mortgages to my 8-year-old or discussing the importance of not being wasteful with their toys, they need to understand that everything has a cost. I often use examples like Disneyland—where you can easily spend thousands in just a few days." Connect with us: Host: Vince Chan | Guest: Collin Plume Chief Change Officer: Make Change Ambitiously. A Modernist Community for Growth Progressives World's Number One Career Podcast Top 1: US, CA, MX, IE, HU, AT, CH, FI Top 10: GB, FR, SE, DE, TR, IT, ES Top 10: IN, JP, SG, AU  1.3 Million+ Streams 50+ Countries

Part One. I used to work in LA for TCW Asset Management, where I managed billion-dollar funds for institutions alongside the Bond King, Jeffrey Gundlach, focusing on bond and credit portfolios. Today, I'm meeting someone else from LA, but with a different angle on investment—precious metals like gold and silver. Our guest, Collin Plume, is here to talk about something often overlooked and undervalued. But don't worry—this isn't a sales pitch on buying gold or silver. Collin and I will dive into more personal topics: family, parenting, retirement, and the sense of control over personal finance, as well as financial education for future generations. So if you have kids, care about your financial future, are looking after elderly family members, or are simply concerned about financial and family planning in general, join us and get inspired by Collin's journey in building wealth from scratch. This is part 1 of our 2-part series on Collin and his golden rules of people-focused finance.  Key Highlights of Our Interview: From Childhood Coin Collector to Precious Metals Expert: How Silver Sparked a Lifelong Passion “I received silver coins as a child, and even though they were worth just 25 cents on the surface, I learned they were actually worth much more. That stuck with me and led me to see gold and silver as overlooked assets.” Noble Gold: The Three Careers That Made It Happen “Insurance taught me customer service. Real estate taught me employee loyalty. And precious metals? That taught me marketing. Together, those experiences became the foundation for Noble Gold.” It's All About the People: Why Noble Gold Invests in Human, Not Just AI “I realized early on that it's not about what you're selling—it's about the people. Everything we do at Noble Gold is focused on creating the best possible human experience. While other companies are going all-in on AI, we've hired actual people to build relationships.” Gold Bars Under the Mattress: Why Some Investors Want to Feel Their Wealth “As funny as it sounds, some people might still stash their gold under the bed. It's all about having control—physical, tangible control over your investments.” Gold to the Rescue: Beating Inflation and Outpacing Bank Returns “In a time of soaring inflation, 4% returns in the bank aren't enough. Gold, up 27%, is proving to be a more reliable way to keep up with the rising cost of living.” Connect with us: Host: Vince Chan | Guest: Collin Plume Chief Change Officer: Make Change Ambitiously. A Modernist Community for Growth Progressives World's Number One Career Podcast Top 1: US, CA, MX, IE, HU, AT, CH, FI Top 10: GB, FR, SE, DE, TR, IT, ES Top 10: IN, JP, SG, AU  1.3 Million+ Streams 50+ Countries

If you are looking to lose serious weight, as much as 50 pounds in 3 months, I have 5 golden rules of fat loss to share with you today. Some of these may be controversial, but as a former obese man who went from 250 pounds to 170 pounds, and 34% body fat to as low as 6% body fat, they work. I've applied this to thousands of students and it works for all walks of life. Let's start with the first golden rule. 1. Calories in vs. Calories out is a myth 2. Snacking all day does not revv up your metabolism, it destroys it! Snacking is aging you faster 3. Fat adaptation is key 4. Test your insulin levels. Avoid frequent insulin spikes 5. Ancient healing strategies over modern quick fixes

Adam Schafer is one of the host's and founders of the highly popular brand and podcast Mind Pump Today on the show we discuss: the golden rules for getting and staying lean, how to lose body fat while retaining muscle, what your diet and workouts should look like to build muscle and melt fat, what you should make sure you do before taking any supplements, the habits and behaviors to focus on to get and stay lean long term, the workout routine that Adam believes could solve the obesity epidemic, how to overcome common traps and pitfalls on your health transformation and much more. Thanks to this episode's sponsor: Timeline Nutrition Upgrade your mitochondrial health with Mitopure. Timeline is offering 10% off your first order of Mitopure. Go to timelinenutrition.com/doug and use code DOUG to get 10% off your order. ⚠ WELLNESS DISCLAIMER ⚠ Please be advised; the topics related to health and mental health in my content are for informational, discussion, and entertainment purposes only. The content is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek the advice of your health or mental health professional or other qualified health provider with any questions you may have regarding your current condition. Never disregard professional advice or delay in seeking it because of something you have heard from your favorite creator, on social media, or shared within content you've consumed. If you are in crisis or you think you may have an emergency, call your doctor or 911 immediately. If you do not have a health professional who is able to assist you, use these resources to find help: Emergency Medical Services—911 If the situation is potentially life-threatening, get immediate emergency assistance by calling 911, available 24 hours a day. National Suicide Prevention Lifeline, 1-800-273-TALK (8255) or https://suicidepreventionlifeline.org. SAMHSA addiction and mental health treatment Referral Helpline, 1-877-SAMHSA7 (1-877-726-4727) and https://www.samhsa.gov Learn more about your ad choices. Visit megaphone.fm/adchoices

What is self-reliance? And how can it be used as a tool in the workplace and in life? On today's Wellness Wednesday segment, global communications strategist and author of “7 Rules of Self-Reliance” Maha Abouelenein breaks down the rules of building self-reliance and puts them into practice for Danielle and Simone.See omnystudio.com/listener for privacy information.

This is the Wholesale Hotline Podcast (Brent Daniels Show Edition), the best 120 minutes in wholesaling education -- live with Brent Daniels. Show notes -- in this episode we'll cover: Brent answers your questions live. Knowledge from Brent and some of the best wholesalers in the industry. The most important news affecting the wholesaling industry. Your weekly dose of wholesaling motivation. Interviews with industry experts and successful wholesaler. Please give us a rating and let us know how we are doing! ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ ☎️ Welcome to Wholesale Hotline & TTP Breakout

In this episode of the How to Hunt Turkey podcast, I discuss six golden rules of turkey hunting. I share some personal stories and experiences related to each rule that will hopefully provide valuable insights and tips for turkey hunters. The rules include not stocking straight at turkeys, having a good shot sequence, paying attention to all turkey behavior, looking for sign and scouting, getting gear organized, and learning calls. These rules apply not only to turkey hunting but also to deer hunting and other outdoor pursuits. Learn more about your ad choices. Visit megaphone.fm/adchoices

What Is a Pussy Whisperer? A man who knows his way around a woman and a pussy.  He coaxes that pussy into openness and orgasms. In today's episode we have a compilation of some great Well-F**ked All Star pussy whispering clips and they'll share their own secrets to success. And I'll give you the 7 Golden Rules of Pussy Whispering. **If you're ready to become a legendary Supercock slayer in all areas of your life, check out my Sexual Mastery for Men Salon, which is open NOW! In my 8-week online program, you'll learn:How to become the ultimate pussy whispererSuperstar stamina and breathing techniques to last as long as you want Testicle and cock massage for boosting testosterone and increasing length, strength and girthTutorials for bringing her to G-Spot, squirting and cervical orgasms How to occupy your uber-masculine energy in bed and in life And so much more.Signup now: Sexual Mastery for Men. 

Summary:   In this episode, Coach Denise (from Venus Fitness Studio) and I dive into the concept of progressive overload and how to use it to reach your body's fullest potential. We'll explore how progressive overload can keep your workouts exciting and effective, ensuring you don't get bored while still reaping all the benefits of your training program. If you're not incorporating progressive overload, you're missing out on building strength besties!! It's a crucial part of any fitness regimen. We'll break down how to progressively overload in a simple, actionable way. Plus, we'll be answering your questions at the end.   Key Takeaways:   (03:19) - What is progressive overload & why it's important for your fitness goals (11:00) - This is what happens when you do the same exercises over and over again (14:30) - Many people forget about this two-part system when training (18:59) - 4 ways to progressively overload (25:28) - What to do if you're feeling “bored” with your workout  (26:28) - Golden Rules when implementing change to get change from your body (31:26) - The problem with going “beast mode” all the time (32:23) - The muscle-mind connection (37:34) - How long you can go without exercise before losing the muscle you built up (39:25) - Don't forget this when trying to build a certain muscle (40:57) - What's the difference between lifting 3 vs. 4 days per week? (42:21) - My biggest pet peeve as a personal trainer (44:54) - What to do when you're working out alone and struggle re-racking your weight (53:04) - Macro splits & How much protein should you consume?   Connect with Coach Denise:   Instagram: https://www.instagram.com/macrofitdenise/     Connect with Diane:   Website: https://www.bossbitchradio.com/  Instagram: https://www.instagram.com/dianeflores_ifbb_pro  YouTube: https://www.youtube.com/@dianeflores_ifbb_pro  Join the Boss Bitch Besties Fitness Community: https://www.facebook.com/groups/dianefloresifbbpro    Freebies:   Plateau-Buster Guide: https://www.bossbitchradio.com/plateau-buster-guide  Protein Snack List: https://www.bossbitchradio.com/protein-snack-guide  Sleep Hacks: https://www.bossbitchradio.com/sleep-like-a-queen  Full Body Training Program: https://www.bossbitchradio.com/full-body-gym-program  5 Easy Tips to Stay Motivated: https://www.bossbitchradio.com/5-easy-tips-to-stay-motivated  Fit Girl Gift Guide: https://www.bossbitchradio.com/fit-girl-gift-guide  My Favorite Supplements: https://www.bossbitchradio.com/myfavoritesupplements  Show Day Packing List: https://www.bossbitchradio.com/show-day-packing-list    Work with Diane:   Glute Goddess: FREE 7-Day Challenge The Goddess Body Project: 12-Week Transformation   Fuel Your Body with the Goods:   Try Meal Prep Delivery with FitKitchen Code: Diane10  Try this Energy Shot from Magic Mind - Code: BBRadio Fave Boss Bitch Protein Bars - Built Bars *Use Promo Code: “Diane” at check out Cured Nutrition Code: BossBitch saves 20% off first order Nutrishop Supplement Shop - Code: BossBitch (free shipping)   Dress Up & Show Up Like a Boss Bitch:   For 15% off your purchase at Toxic Angels Bikinis use Code: Diane  Get $10 off Bombshell Sports Wear HERE For 15% off at Pseudo Force Studio Apparel, use Code: BossBitch Salty Savage Fitness Apparel Code: AmandaGlitters

In this hour, stories of structures and strictures—and the struggles against them. School assignments, teenage rebellion, and the proper time to eat. This episode is hosted by Jay Allison of Atlantic Public Media, producer of this show.Storytellers:Stephen Michael Carr quietly rebels against his school's reading program.Gabriela Quiroz doesn't appreciate her school's unofficial year end tradition.Caroline Connolly attempts to find a way around her lawyer parents' rules.Saad Sarwana and his fellow "nerds" try to pull off a senior prank.Beth Ann Fennelly grows up in a heavily structured household.Podcast: 868