Podcasts about here i'm

How To Run Instagram Ads To Your Profile. What's up everybody, Paul Hickey here with your data-driven daily tip. So I've shown you before how to create ads on Instagram using Facebook Ads manager, but one question is - how do you create ads on Instagram to drive users to your Instagram profile? That's a little bit different. Let's jump right into it. So in Facebook ads manager, let's just recap, you can run any kind of ad in ads manager. Typically like a traffic ad for, example and you can go and under the placements section and toggle from automatic placements to manual placements and run ads for your business on Instagram. These placements include the Instagram feed, the Instagram explorer feature, and of course Instagram stories. Well what these allow you to do is link to a URL. That's different than running an ad to your profile - your Instagram profile. Let me break this down: so it would be the equivalent of like a Facebook page promotion where you're running a Facebook ad to try to get more likes, right? Instagram, through Facebook Ads manager, doesn't have the ability to run a promotion to get you more Instagram followers, but if you have a business account on Instagram, you will be able to run a promotion of a post. You can promote a post to drive people to your Instagram profile. So let me show you how this works. So you have a post that you want to use as your ad creative. You click promote, and then it says where to send people. Now you can send people to your website, your DM or your profile so I'm gonna select profile and then you can set up audiences within your Instagram app as long as you are a business account just like you can set up audiences in your Facebook Ads manager. So I've done that. Here I'm going to use the small business websites audience and you can set a budget, so you can run a test campaign. $30 over six days. It'll tell you your estimated reach. We love the data behind that. And then you review your promotion, again your destination is your Instagram profile and you can test and see if this gets you more followers! --- Support this podcast: https://anchor.fm/paulhickey/support

Yes I said it-- men's hair loss. Here I'm talking about the options and some of the methods I have given my actors and clients that work!

Ben Booth is the founder of Rebel Row - he started rowing on the ocean as a child - with a small diversion into flat water rowing, he is now back doing what he enjoys most. He is designing and building a FISA approved coastal rowing single scull. At the end of these show notes are links to Ben's videos and instructional blog with Coastal Rowing Technique articles. Timestamps 02:34 Background in rowing 07:50 Rough Water technique in a rowing scull - read Ben’s blog where he explains a lot https://rebelrower.com/blog 09:30 Ocean Rowing Technique basics - how to get in the boat if you fall out. This is skill number 1. Finding breakers to practice rowing through https://rebelrower.com/blog/2020/2/8/re-boarding 11:30 You need a bulldog mentality. Just gun it! Take a glimpse over your shoulder. Know when to stop and de-power at the base of the wave. Throw your weight forward to weigh down the bow. 15:00 Bracing into the wave and surfing it sideways. Amount of zen is high. 21:15 Rounding a buoy is the biggest physiological challenge of coastal rowing. 23:15 Building boats. The FISA class rules are broad - depth, beam, length and weight. This opens up the sport to creative boat design 28:30 Guided tour of the Rebel 1x single scull - Reverse bow - for piercing the smaller waves - High flare bow canvas to give lift - Cockpit as new components - Seat wheels are wide and slide tracks are convex - Foot brace is wider at the foot stretcher to give improved ergonomic case. - Vertical heel cup adjustment on foot stretcher - No fittings pierce the hull 40:00 Adjustable fin - from the inside of the cockpit. You can put the boat down on a beach after lifting the skeg so no tyres or trestles are needed 44:00 Water drains out of the sides the “Darth Vader” design section. Stern deck is high with no transom 47:00 Try the boat 50:00 A ballast box design will go under the seat to take the boat weight up to FISA minimum of 35kg / 77 lbs 53:00 Youth Olympic Games in 2022 in Senegal includes coastal rowing. Contact Ben rowcoastal@gmail.com Ben’s videos Whitewater. Here I'm negotiating the endless whitewater of a massive breaker. I made it through this staying upright, but came out the other end with another broken rigger! https://www.facebook.com/rowcoastal/videos/2557415624487828/ Stern View. This includes a fun end-over-end capsize (sort of a cartwheel in the boat!). These waves were moving very very fast, from 60 mph winds https://www.facebook.com/rowcoastal/videos/294291274778699/ Bracing. Here I show how to take a breaking wave sideways. Generally, it is considered "unsafe" to take big breakers over the side. With the right techniques, its actually quite possible and a heck of a good time https://www.facebook.com/rowcoastal/videos/300168640915848/ In the Rip. Caught in a rip current, which dragged my boat underwater, leaving me to row out of it with a submerged boat https://www.facebook.com/rowcoastal/videos/273709750024020/ through the surf. Beautiful winter breaker https://www.facebook.com/rowcoastal/videos/427470931020397/

Safe to say, Covid-19 has been a real bitch... Even Life itself would be appalled. As a movie buff, it bothers me that my precious films (the good ones anyhow) have to suffer as well as other affected during this time. I feel like films are all people have as an outlet at times, and they're slowly being compromised. But I can understand why. Here I'm just discussing a few of the films being put on pause at the moment, and a brief few that may actually give us hope as far as intended release dates go. Enjoy, folks.

Hello True Creators! Here I'm sharing with you the presentation that I gave at Oneness Loveness Fest in Idaho, Fall of 2019. I'm speaking in depth on the masculine and feminine polarities we all hold within, and our evolution of their understanding as a result of some fascinating information I have been delivered through channeling.Also, my new course "Sacred Polarity" will begin Feb 2. As this is the beta version of this course, I am only allowing 10 people in this time around. If you are interested in joining, please register here:https://allisonholley.com/event/sacred-polarity-course/Link to my book: https://www.amazon.com/Era-True-Creator-Ascending-Consciousness/dp/198420789XInstagram: http://instagram.com/allisonholleycreatorFacebook: http://facebook.com/allisonlightbearer

Here I'm gonna Share my smma journey or whatever I would do share with you

Here I'm talking about different diet advice and how Online Coaching works... let me know what you think!

Here I'm talking about movies because they are my passion

We've all been there. Although the path is clear, and the actions that need to be taken well structured, at some point, we always find some excuses not to move forward. We think we have some fears (not good enough, not enough time, no special skills, not worth it, ...) And since we are also doing our best, we feel guilty that if we put more efforts into our online business, then we will kind of sacrifice quality time for taking care of our special need kids. Here I'm sharing with you MY false belief, my excuses. I'm trying to find a way to overcome them so as to make this journey a successful one. I hope you'll do too. If you need some help (and traction) for making it work, I strongly encourage you to tak the One Funnel Away Challenge: the coaches there spend a whole week working on your (false) belief. It's definitely worth it

Welcome to the very first episode of Simply Muna's podcast. Here I'm just giving you lovely people a little introduction into what's to come in the future. --- Send in a voice message: https://anchor.fm/simplyxmuna/message

In today's podcast Mason chats to Steph Gaudreau. Steph is a Nutritional Therapy Consultant, author, strength coach, blogger and podcast show host. Steph believes women have the right to be strong and take up space because the world needs their voices now more than ever, and we would have to agree! Steph and Mason discuss: Steph's Core 4 principals for health and happiness. Dogma in the areas of health and fitness. Embracing your bio individuality. Nutrition and food preparation. The importance of moving with intention. Aligning your activity with your life. Self worth, value and non attachment.   Who is Steph Gaudreau?  Steph Gaudreau’s is a Nutritional Therapy Consultant, author, strength coach, podcaster, and the creator of the former Stupid Easy Paleo. Steph's mission is to help women create bigger, bolder and fiercer lives by building health from the inside out. Steph has written three books. Her newest book The Core 4, is a #1 Amazon best-seller. Steph is the host of her own chart topping podcast; Harder to Kill Radio, here she talks all things fitness, nutrition and mindset about how to build unbreakable humans.   Resources: Steph's Website Steph's Podcast Steph's Facebook Steph's Instagram Steph's YouTube Steph's Twitter Steph's Book: The Core 4  Q: How Can I Support The SuperFeast Podcast?   A: Tell all your friends and family and share online! We’d also love it if you could subscribe and review this podcast on iTunes. Or  check us out on Stitcher :)! Plus  we're on Spotify! We got you covered on all bases ;P   Check Out The Transcript Here:   Mason Taylor:  Good day everybody. I've got Steph Gaudreau here with me. All right, Steph, I'm just go in and do my little brief introduction of you. Steph you [authored] a newly published book, The Core 4, which I got the opportunity to have a quick squeeze at when we were at Revitalizing in Arizona a couple of months ago. Steph believes women have the right to feel strong and take up space. Steph's a nutritional therapist consult, USA weight lifting strength coach, podcaster, which I really like your podcast, Harder to Kill, and blogger. Your blog's epic. We'll put the links to blogs in the show notes, basically leading a large community of women that are embracing their bodies and owning their innate power. You're a best selling author already, which is going to be awesome to talk about. You're an international speaker. You've been featured in SEKF, Outside, Elle and Greatest. Now, your favorite things, cold brewed [cats] and Liz Lemon. Tell me, what is it about Liz Lemon from 30 Rock that you love the most?   Steph Gaudreau:  I just love how irreverent she is and she's just perfectly awkward which is me. I relate to Liz Lemon so much.   Mason Taylor:  You know what one of my favorite memories of a show ever is watching Liz Lemon in that Muppet episode where she walks around like a Muppet. It's one of my favorite things ever.   Steph Gaudreau:  Oh my gosh, yeah. I just love her. I just love her so much.   Mason Taylor:  Hey, so tell me, where are you in the world? What's going on?   Steph Gaudreau:  I am in lovely San Diego, California. Not much is happening. It's been kind of quiet this week. It's only Monday but it's been pretty low key. I've been in post-book launch recovery mode, I would say, hermiting up a little bit more so than usually. Yeah, just getting out there and doing work as I always do and talking to people.   Mason Taylor:  You were saying it was about 2015 when you really started working on this book.   Steph Gaudreau:  Yeah. The book is based on a program that I created in early 2015. At the time it was called, Healthy, Happy, Harder to Kill. Over the years, it's morphed into the Core 4 program. It's crazy, over 1,000 people have done the program and just had really amazing transformations in their lives and then a year and a half or so ago started working on the book. It took about 17 or 18 months to bring it to the final result that you see today.   Mason Taylor:  Tell me about it. Core 4 is in the evolution of it. You've had Harder to Kill as the name of your podcast and of the program. Is there a reason that it's evolved beyond that name? Has there been an inner morphology for yourself in that time?   Steph Gaudreau:  For sure. I've been blogging on what I would call the iteration of my website that exists today, and even that's changed over the nine years, eight years but I've been blogging for about 10 years. As often does, when you're out there in the world synthesizing your thoughts and sharing things with people and learning, you change and things change. It's interesting to me because we always expect other people to change so quickly, relationships in the world. We're like, "Why aren't people changing?" Then when we think of ourselves, we're like, "Oh my God, but I'm changing." It's almost like a bad thing.   Steph Gaudreau:  It's definitely changed over time. The name of the program initially came from a nutrition seminar that I was doing in San Diego at a gym. I was talking to everyday people. I think in that gym setting, there was a tendency for people to think that they have to act like the elite level athletes that they see on TV and be really hard on themselves and push themselves really, really hard. I said something to them like, "You know, I think you guys here just want to be healthy and happy and harder to kill." Everybody reacted and laughed and elbowed each other. It was a funny moment.   Steph Gaudreau:  Initially, that phrase was in my brain from Mark Rippetoe who's a strength coach here in the States who has a quote that's something like, "Strong people are more useful in general and harder to kill," or something like that, just stuck as a way to talk about being resilient and strong. That became the name of the podcast.   Steph Gaudreau:  Over time, things have really changed. I really wanted a name for the book and the program eventually that summed up the holistic nature of that and the fact that it's not the only thing. These aren't the only four things that matter when we're trying to work on health and wellness and resilience and our mental health and our physical health. They're just four really important things but not the only four things. That's why I called them the Core 4. I anticipate that soon the podcasting will be changing as well. I just don't know what to. I think it's time to shed that skin yet again and continue to evolve and change.   Mason Taylor:  I only got to hang out with you for those couple of days. We got to spend a good amount of time together. I had a good chat with you on your podcast, but I'm interested in this morphology especially when you've got a large following. With that Harder to Kill, I love the name by the way, but I really can appreciate where you explored a particular area of your work, and especially with Harder to Kill, did that bring your focus really heavily onto the movement, the strength, diet ... I don't know if I'm missing anything else in terms of maybe mindset.   Steph Gaudreau:  Yeah. I think when you look out in the world, when you see the things that people are really passionate talking about and they're really sharing, it oftentimes mirrors their own experience, what they're going through, what's really prevalent for them in their life, what their values are. I think if you look back at 2013, '14, '15 Steph, I was strength training way more than I am now. I was really competing, training, really, really hard, building physical strength, certainly important. It still is important to me but maybe not so much in that type of intensity.   Steph Gaudreau:  Over time, I have drifted toward ... and it's become this really interesting evolution for me of really leaning into my own ... I don't know what you would call it. Some people might call it witchy. Some people might call it green. Some people might call it just very nature-loving. I've really come back around to a lot of the things that were really important to me as a kid and I was really interested in.   Steph Gaudreau:  My grandfather was really a hugely influential figure for me. I'm sure in a lot of ways I idolized him and put him on a pedestal. He was really like my father figure, but he died when I was eight. I feel like I lost a parent when I was so young. He really instilled in me this interest in nature and living things. It was something I was so interested in. When I went to high school and then eventually college, you do what most people do, when you're interested in that stuff, you study science. I have this really interesting duality to myself as a person where I feel so connected to nature as spirit and nature as wise and love, gardening ... I was gardening with my grandfather and my grandparents when I was really little, just experiencing that magic and then coming very steeped in science and scientific method and the coldness of science and the dogma of science.   Steph Gaudreau:  Only very recently have I started to explore those other parts of me again. I think you're seeing that reflected a lot in my work just with the idea that strength can be very hard but it can also be very soft. Strength can be holding on very tightly and persevering and never giving up. Strength can also be letting go and understanding that there is that duality to it. That's, I think, I'm really exploring that in my own work too and really coming home to this idea of myself as a very strong individual. While I am one of the most sensitive and pathic, highly sensitive person stimulized, everything is very amplified for me, my intuition and that really figuring out what is my role with all of that, what can I help people facilitate, what can I help women facilitate in their own ... this transformation, this journey that they're on. I think a lot of times when you see people who are talking about certain things, it is what's at top of mind for them. That's really why it's changed over the years, I think.   Mason Taylor:  I'm really interested, going forth, basically what interested me the most is a lot of women listening who follow along on this SuperFeast podcast, we talk a lot about the space between the stars. Before we get into the Core 4, I'm interested in what are space between the stars of the Core 4. Thanks for sharing all that because it clears it up a lot for me. I feel like it's one of these things that's difficult to communicate on paper. It's a living and breathing internal journey and it's something that needs to be felt and perceived almost by the body and the spirit rather than the mind just chewing it up.   Mason Taylor:  You already brought up the dogma of science, and then almost you can feel, and I can relate to this, especially you can feel when we start out our work especially with blogging or communicating with the world, we almost need a bit of a scientific method. It's got to be the coldness which in [Dower's] Theory is real foundation, physical yin. Yin is cold. It's cold energy. Although it does have a fluidity and leads onto that yang of expression and then in the middle of those two things, we get that middle part I think which we are talking about which doesn't have dogma. Dogma leads to us linking that primal essence of our yin and yang jing.   Mason Taylor:  The first time you showed me the book, one thing you really did bring up was wanting to bring forth a dynamic and non-dogmatic approach for women to embrace. I'm interested to hear exactly what you've been talking about with diet. I've enjoyed going through your blog. I think especially the cover of your book is you looking very strong, about to swing a kettlebell. It's something which I feel like for women to be able to go into something like strength training with a dogmatic approach or an identity approach or a justification or anything like that, that's the kind of space in between the stars I just want to talk a little bit about before we go into these Core 4, why you felt it was important to lead with that. I do that a lot as well when I talk about my approach to health and diet. As well, that breeds into things like the guilt and shame around food and body image and self-worth which become quite a huge thing.   Mason Taylor:  You seem to be hitting on a very unique point that I can tell your sensitivity is coming out, especially with women and strengthening themselves, not getting caught up in that strength means bulking. You had a recent post there, Instagram, where you really went on, really bled from your heart around that. Can you just tell me about that emotional fabric of the book that's weaving this all together, non-dogmatically?   Steph Gaudreau:  Oh my gosh, yeah. It's really hard to summarize and put all into one thing. I think it comes down to a few main points. The first is that we, and I say we as collective, we collectively, humans, in this modern space, are so distanced and divorced and separate from our bodies. What I mean by that is, for whatever reason, it's learned, it's power socialized, it is what we've been taught, it is what we've lost connection to with ourselves where we just don't even know how we feel. I'm not even necessarily talking about emotionally. I really mean in the body. What is our connection to our body? How does our body feel? What does our body need? What is our body telling us? What are our body's sensations.   Steph Gaudreau:  I'll give you a perfect example. I can tell you the very second I feel like I'm getting a cold. I don't get sick all that often, but I'm so tuned in to how my body feels that the second I feel that weird tickle, I'm like, uh-oh. You can feel it coming on. While I don't think everybody has that level of sensitivity, I also think that we, again collectively, make it seem like people are too stupid to pay attention to their own bodies. I think we're really busy as well, so I think some of that comes with slowing down, quieting down, turning inward. It's both an external and an internal. It's like a push-pull.   Steph Gaudreau:  I really think that we need to get back into connection with our bodies in that way. The perfect example, everybody knows when they have to use the bathroom. You're like, "All right, I've got to go." Yet if we think of something very simple like hunger, and I say simple in air quotes here, but this sensation of hunger of feeling full, that becomes extremely complicated for a lot of people for a lot of different reasons. We can sense that we have to use the bathroom but why is it so hard to sense hunger and fullness sometimes? A lot of that goes back to how we're told what to eat, when to eat, how much we should be eating. We're outsourcing that to somebody else. Maybe we learned it starting in childhood. We were told we had to clean our plate or we couldn't leave the table. We're overriding our own sensations of that, whatever the reason might be.   Steph Gaudreau:  The same thing goes for physical fitness or physical movement. A lot of people, myself included, in the past have really just pushed through really obvious signs and signals from the body that it's time to back off or it's time to rest.   Steph Gaudreau:  To bring it all back together, I think where we get mixed up is the dogma, there's only one right way to do things. There is only one way this can be accomplished. Here I'm going to bestow this knowledge upon you. Now you're beholden to me as the giver of that information. Your body's experience, your own personal experience is now taken away from you. You're just told listen to what I'm telling you.   Steph Gaudreau:  I could be the world's best nutritionist. I could be the world's best strength coach. I could put together a program that's going to make you ... say do these things exactly as I tell you, and you'll probably get stronger. However, you could be somebody for whom that's too much intensity, that's going too quickly, that food doesn't work for you. If you are convinced that I'm the expert and that you don't know anything about your own body, you may not catch those things and vice versa.   Steph Gaudreau:  I think that's where when people are coming to these things like I want to work on nourishing my body more, I want to perhaps improve my nutrition, I want to move more in my life, I want to introduce strength training, there is going to be a limit to which somebody can tell you what to do, and it's going to have a great outcome.   Steph Gaudreau:  I think that's really what I think about when I think about dogma and one right way to do things. Yes, people do get really hitched to that as part of their identity. When something happens in life where they can't keep doing that thing or they're presented with new information ... and the perfect example would be where somebody is really for either ethical reasons or health reasons or whatever the reasons would be, decides to not eat any animal products. Oftentimes, what happens is if there's a nutrient deficit or something happens and they then go back to eating animal products, there's a really huge dissidence between what is the identity versus what is making the body feel the best right now.   Steph Gaudreau:  I think taking a very bio individual approach is really important. In order to accomplish that, we have to be willing to develop, it's called inter-receptive awareness. You have to be willing to be back in touch with our body's signs and signals. How can we know what works for us if we're not paying attention? It becomes really tricky.   Steph Gaudreau:  I think ultimately, I would love for that space in between for people to be a very intuitive way of eating and a very intuitive way of moving and a fluid way of going about our lives where we're not beholden to the rules and the structure to the point that it degrades our life in some way. It causes us to have worse health outcomes or our enjoyment of life suffers. Oftentimes people will say, "I'm doing this thing because it's supposed to improve longevity," but they're not actually enjoying life because they're so worried about food or they're so worried about what they're eating when they go out, or they can't be in social situation and handle food. At that point, the benefit is now not outweighing the cost. The cost is outweighing the benefit.   Steph Gaudreau:  I really love the cost benefit analysis for people if they're not super in touch with their bodies yet is to think about what am I getting from this and what is it costing me. Everything has a cost. Ultimately, that's my goal is provide a framework, provide some structure for you to explore and experiment, but ultimately, you're the expert on that stuff.   Mason Taylor:  Yeah, it's interesting. I think it's the source of a lot of confusion yet it's also ultimately the source of a lot of clarity for people in learning that there is a bit of that yin-yang balance and a bit of dichotomy in the beginning between having a goal and having a framework. I was one of those people that was very obsessed with my diet back in the day when I was a raw foodist and very focused on longevity and on the particular supplementation and particular herbal protocols in order to give me an outcome, which in excess, I could see it was somewhat of a mental or egoic agenda. For me, I felt the time to tap out was I got bored with myself, and then I had to kick back in to try and develop a real intuitiveness, maybe an integration with my past and impulses that I did have that I'd label as bad that I wanted to integrate with. The pendulum swing was so large that in developing my perception of my inner world, I, at some point, lost and became resentful towards having goals or having a framework in any way.   Mason Taylor:  I really sympathize when women going through this process and men as well, going between those pendulums. I can imagine, maybe we can talk about this a little bit, what your experience was when you were getting your intra-perception really going. I think [Tonni] talks a lot about this on the podcast, my fiance. We do it together. She has a lot of yin yoga teacher training. The whole idea with that is to develop that intricate awareness of yourself and that intuitive awareness of yourself. How do you manage opening up that door to that tunnel of learning of how to go by your instincts and your unique body and then educating, you will come to the end of that tunnel where you would have gone through that first stage of learning what's you, what you need without dogma. Then you're going to have to close that door of ambiguity and move towards something where you've got a bit more of an integration between your impulses and your inter-perception and the framework that's going to work with you, and you're going to be able to use that cost benefit analysis.   Steph Gaudreau:  I think it's really tough. I think that the one biggest area of frustration that I observe with the people that I work with and with my community at large, with the people who do my program, is that they just want answers. They just want to know what to do. I totally understand that and yet the analogy that comes to me is that ... and I was talking about this earlier, so this is probably is why it's coming up, it's just on top at mind. People are always trying to find their voice. What's my voice? What do I stand for?   Mason Taylor:  What's my purpose?   Steph Gaudreau:  What am I here to do? The way that you find that out is not by just thinking about it. Thinking helps. I don't think being just impulsive into action all the time is a great thing. There's definitely a time to pause. I think if you were just to sit there and try to think this into existence, it's not as powerful as continuing to teach or whatever it is you do, create if you're a creator. Do the thing that you want to do and keep refining over and over and over again. There is part of it that is experiential. I think that's the tough part. I think where it becomes most elevated is where people don't feel good.   Steph Gaudreau:  If we don't feel good in our bodies, what do we do? I think that's where coming in with some basics, looking at those key things that you can incorporate that will bring you back some energy, that will make your digestive system feel better, that will perhaps help you sleep better. Those can go such a very long way, but at some point there's going to be some tinkering but tinkering forever. Not everybody's a bio hacker and not everybody has the money nor the time or the brain space to devote to that literal just constant self-experimentation, so finding the place for you that's that maintenance mode and being okay being there and dipping in and out of that mode from time to time.   Steph Gaudreau:  I think my friend Pat Flynn talks about it very well in terms of being a generalist. Sometimes you'll have an area you really want to learn about and totally nerding out on that and getting heavy into that and then doing those things that feel right. I would also say from a place of self-compassion and self-respect and self-care instead of a place of I hate myself and I just need to fix myself so I'll be happy. I think that [crosstalk 00:21:20].   Mason Taylor:  Yeah, super important, get that clear from the beginning. Rolling on from that, with one of the Core 4, I'm assuming is nutrition. Let's go into that. I really appreciate you having that conversation with me. I feel like sometimes I get the comment a lot that people really appreciate it and sometimes I like to reframe why I focus on these things before jumping into a topic where we need some structure is because I like to know that fabric of reality that these recommendations are coming from so that it can have more of that long burn, slow burn rollout of what's going to be right for our unique body. You put that as one of the things that's like eating the foods for your unique body, moving with intention. It's like, "Oh great. Okay, what are the steps that I take to do that," which there are steps, but we need to know the fabric of intention, I feel, behind it.   Mason Taylor:  With the food, let's look a couple of things. Let's look at the practical. What are the changes that you are generally going to be recommending if we're going to be a generalist? I do agree that that's nice, areas for people to explore to see if it works for their body in terms of core recommendations for women, if you could cast a wide blanket, what you're talking about, and then balance that out with eating. One of the things that comes up a lot is everyone's got their three square meals a day. I don't know if you talk about that or in terms of portions, what you eat when and allowing yourself to crack out of any kind of dogma that possibly we got from growing up, possibly from previous dieting, from magazines. I feel like that's a good balancing and practical and then bringing your intuition into that. Could you cover those both?   Steph Gaudreau:  Yeah, for sure. I think you're absolutely right. There's definitely going to be a time and a place for giving people some ... the way I describe it is if I just sat you at the edge of a forest without a map and there were no paths at all, you would just be wandering around and getting lost. I love the idea of a rough path to follow where you can always come back to that path. You can dip in and out but you still have that path to keep you from getting lost in all the information.   Steph Gaudreau:  You're right, there's a lot of misinformation that we're up against when it comes to nutrition. Unfortunately, when I talk about weight loss and dieting, and I'm talking about ... I don't know if this is a thing in Australia, but the Slim Fast, Jenny Craig dieting systems of the '80s and '90s that everybody thinks is hogwash. They're like, "Oh, that stuff's so silly." Yet, there are echoes of that that still-   Mason Taylor:  Absolutely. There's modern rendition.   Steph Gaudreau:  There are modern renditions of that. I think we need to be really clear, at least I need to be really clear that when I'm talking about nutrition, this is talking about nourishing your body and giving it everything it needs to thrive and not doing the thing where we're withholding food and punishing ourselves by withholding food and playing the game with how little can we eat.   Steph Gaudreau:  I say all this because this is all stuff that I've done. Certainly, I always like to mention that if people are having problems with disorder eating and eating disorders that professional help is really important with that stuff. We can't always just self-treat, especially if that stuff's really serious. I just always like to make that recommendation and tell people that there's no shame in getting help.   Steph Gaudreau:  With all that being said, I think that we're still facing a situation of chronic undernourishment with people, whether it's just food that's not super high-quality making up a lot of the diet or quantity of food. This is where it gets complicated too because not everybody has the same access to food and high-quality food. That's just a whole other just part of the discussion.   Steph Gaudreau:  Just in practical terms, I think people are always like, "Well, just tell me how much to eat." I get to that point where I'm like, "Yeah, but I don't know how much food you need. I don't know how hungry you are."   Mason Taylor:  Have you changed that progression from recommending portion sizes to now recommending something a little bit different?   Steph Gaudreau:  If I look back at the earlier work that I've done, sometimes I would provide some ballpark range for people or what does a standard serving look like. Yet, that has shifted over time as well. I really like a visual plate if people are really just like, "I don't even know where to start." Okay, let's just start with one meal a day. Can we start with one meal a day instead of saying I need to eat perfect for seven ... seven times three is 21. You need to eat 21 perfect plates this week. Let's just start with one meal. I would love to see that half that plate or a little bit more is plants, is vegetables, is something that you want to try, a new thing.   Steph Gaudreau:  I always am a really big advocate for adding things when we're talking about nourishment. Again, when we get into this mentality of this being diet and a diet, not diet in terms of what we eat but a diet which is not what this is but one of the things that comes up is removal, restriction, taking everything away. How would you feel, Mason, if I was like, "You can't have this, this, this, this, this, this and this." You'd be like, "This is my favorite stuff."   Mason Taylor:  For my particular archetype it works when I think egoically Little Mason, when I think that I'm somehow superior because I've found the thing that's better than what the rest of the people are doing. This is a little vain little thing that I've identified in myself. It is easy for me to follow it but then once ... that doesn't last so long. My rat bag kicks in after a while and then I rebel against that thing that I've given myself.   Steph Gaudreau:  Yes, which is what happens with most people. It's either it's too restrictive. It bring up in some people out of control or loss of control eating or rebellion. There's some part that's like, "I'm not doing this anymore." I really like to think about adding things to the plate whenever possible. Can you try a new vegetable this week? Make it fun and colorful. Okay, let's start with red. Everybody loves colors. I think it sounds so elementary and so little kid, but I promise you, okay, this week I'm going to try something new from the grocery store from the produce area that's red or orange. Just go through the colors. I'd like to challenge people to do half the plate or a little bit more of vegetables.   Steph Gaudreau:  I think no matter what you believe in terms of nutrition, whether you're like we include animal protein, we don't include animal protein, we're high carb, low carb, blah-blah-blah, whatever it is, everybody can agree except the carnivores, that vegetables are awesome.   Mason Taylor:  It's except for the carnivores and the people diving into the lectin theory.   Steph Gaudreau:  Yeah, that one's a little bit tough. I think for the most part most people agree getting some more vegetables really [crosstalk 00:27:58].   Mason Taylor:  I like to bring it up because I that you study it so extensively, and I do myself, but that exasperation that can come about when you do look at all of a sudden carnivore is huge and the lectin theory that plants are trying to basically kill us but they're just defending themselves and have anti nutrients, and that's quite often why cooking of it, which was hard for me to come to terms with as a raw foodist in terms of why cooking and preparation was important.   Mason Taylor:  I feel like where you're going with this especially is out of that diet mentality and into having, what I call anyway, a living kitchen where it's more about what's going to fit into your lifestyle and your flow. Inside of that, what are some of the preparation methods? What are some of the core ... principles are really a cold way to put it in that scientific model but to put it in your living and breathing culture of your diet, what are the aspects of food preparation and consistency in your choices that are really shining bright and you see working in your clients at this-   Steph Gaudreau:  That's a really good question. I think definitely properly preparing, like you said, especially grains and legumes, really, really important and even for something people nuts and seeds. They don't do so well with un-sprouted or un-soaked nuts, seeds, legumes, things like that. Actually my nutritional therapy training is very similar to a [inaudible] approach in terms of food preparation. We talk about properly prepared. If we're going to do beans or lentils or whatever, we're going to soak those. We're going to make sure that they're ready to cook, grains oftentimes sprouted.   Steph Gaudreau:  I've made the switch to I'll buy quinoa, but I'm buying sprouted or I'm buying something that's just had a little bit more preparation. You can do these things at home too. You don't always have to buy them. Nuts and seeds, too, a lot of people do really well with soaking those first.   Steph Gaudreau:  I would say that's a good practice to get into if you have that bandwidth. Yeah, cooking vegetables and cooking foods does make them easier to digest for a lot of people. I personally recommend a mixture of raw and cooked if you can handle the raw stuff.   Mason Taylor:  What do you mean by handling it? With your clients, what do you see as handling a raw food?   Steph Gaudreau:  I think some people don't do really well with FODMAPS which are some different types of essentially carbohydrates that are in certain foods, certain plant foods. Two that always come to top of mind because I don't do super well with are things like garlic and onions. For me, if I were to eat raw onions and raw garlic, my digestive system is not going to be happy. Cooking those things or slow roasting them oftentimes I do a little bit better. Some people just don't tolerate that stuff very well at all. This is where the bio individual stuff really comes in.   Steph Gaudreau:  For a lot of people that eat a lot of raw food, it's a lot of fiber. They're not used to it. It's too much too quickly. They'll oftentimes have bloating or it's possible for people who aren't used to eating a higher fiber diet, they eat a lot of fiber and then they get constipated, so just not used to that bulk of fiber, and so making sure we're really well-hydrated. Pooping every day is really important. I talk about poop quite a bit because it's so important to help move stuff out of the body in a timely manner. Certainly, we don't want to be pooping too much in a day, but going three, four, or five plus days is actually common for a lot of women. That can lead to things like recycling estrogens in the body and all sorts of stuff. We want to make sure we're moving stuff out.   Steph Gaudreau:  Again, if you notice that your gut is so sore or you're burping a lot or you're really bloated after you eat or you have excessive amount of gas, those are signs that your body's telling you that that might not be working. Maybe back off on the raw stuff and integrate more cooked foods for a while. It really depends on the person. I would say-   Mason Taylor:  That's so common as well. I've got to bring that up, the bloating and the connection. I feel like it's going to get to the point where we get to maybe stop talking about it soon and it really permeates through the community. It is actually amazing how many people write to me in that ... You know it. When you're dogmatic in the beginning and that diet really works with you in levels of energy and maybe your skin health or something like that. It happens a lot with veganism and raw food. It definitely was for me.   Mason Taylor:  Then there's these other symptoms like bloating that are occurring and the fear. It's well and good for us to say don't go with dogma, but I really understand that fear cycle. If I let go of this system that's healed me and this dietary protocol that's healed me even though I'm getting those signs my poo's runny and I'm bloating, even though that's occurring, if I move on to something like well-cooked foods for a while and nourishing spleen and gut diet, and this is just one pattern, it's not for everybody, but what if everything else goes away. What if my skin problems come back? What if my energy levels go down again? It's a difficult one sometimes or just something that we need to put out there as a possibility and there is a next step.   Steph Gaudreau:  I think that's a really important point that you bring up because it's not always just about removing more foods. We have to always have that opposing or a complimentary idea that their function's really important. Might the food affect the function? Sure, but it's possible to have ... and this where I see people get into trouble because they think, "Well, I've removed some foods from my diet. I'm doing an elimination protocol. I'm still not feeling better, so I need to remove more and more and more and more and more things."   Steph Gaudreau:  Then we get into a cycle where we have a lot of stress, we have a lot of fear and anxiety. That in and of itself psychologically feeds back into our digestive system and our digestive ability, so we're more sympathetic, we're sympathetic dominant. That's inhibiting things like our stomach acid production, digestive juices, that digestive fire, we don't quite have it. It becomes this really interesting feedback loop.   Steph Gaudreau:  For example, if somebody has an H-pylori infection, they need to get that taken care of. There's an overgrowth of bacteria that's an infection that they need to get cleared, or if they have overgrowth of bacteria in their small intestine, we really shouldn't have a preponderance of bacteria in our small intestine. It should be in our large intestine. That small intestinal bacteria overgrowth, you need to get that taken ...   Steph Gaudreau:  It's not just about removing more foods to try to improve that function. You get to a point where you're like, "I need to attack this directly," or they could have a parasitic infection. There's all sorts of stuff that could be going on in the gut. That then influences so many other things. We know there's a gut-brain connection. We know there's a gut-mood connection. We know there's a gut-skin connection. It's so incredibly important.   Steph Gaudreau:  I think it's important to mention that yes, what we eat and how we eat it matter but then come to a point where if you're still experiencing discomfort and dysfunction, just continuing to remove more and more and more foods might not be the answer for you.   Mason Taylor:  Yeah, it's interesting. I think it's something I've definitely bumped up against, what can I add in, what can I take out. That's a necessary surface conversation because it's easy to do and wrap your head around. Just for example, and whether you're eating animal products or not, just when you start going into depth rather than staying in that surface level, something like food preparation could be ... You just need to go deeper. You've gotten all these great take-outs, and you've added all these great things in and it's not working for you, maybe you just need to go a little bit deeper into your food preparation or a little bit deeper into your intuitive nature in and around when you ate, experimenting with what you're eating for breakfast and what you're not eating for breakfast.   Mason Taylor:  Before we move on to movement, have you got any good, real surface ... just throw out some lines for people in terms of basic what you think might be beneficial for people in terms of what they'll have for breakfast, what particular macro nutrients would be beneficial for people at different times?   Steph Gaudreau:  Again, I think there's going to come a point where you have to honor what tastes good to you, what feels good in your body, et cetera. Caveat, I see a lot of people who are struggling with blood sugar regulation. Myself, I dealt with this for many, many years where I essentially had reactive hypoglycemia which would be my blood sugar would crash out and I would feel ... Again, how are you feeling in your body? My palms would get sweaty. My heart would get racing. I would feel super lightheaded. Sometimes I would come close to passing out. My vision would narrow. I would eat something with sugar in it, and I'd feel better, which is what happens with that stuff.   Steph Gaudreau:  I think for a lot of people that are having this blood sugar dysregulation going on, and I'm not even talking about anything with diabetes, but we're just not in a great blood sugar place. We're getting headaches, nausea, claminess. Our body feels really wacky. We're getting just hungry, angry. All those things are happening. I really like to recommend for people that they just try to keep the sweets out of breakfast. I don't mean fruit or sweet potato. In America, we eat dessert for breakfast as a culture. It's muffins and pastries. Again, I don't want to make those foods bad.   Mason Taylor:  I feel like most people listening to this podcast are probably not doing the pastries and those kinds of things. What about even, I'm sure for some people it might be good, in your experience though, having the full fruit breakfast and having the full smoothie bowl for breakfast? Is that something you see work generally or do you prefer something a little bit lower on the glycemic index?   Steph Gaudreau:  I like to recommend that if people are really specifically coming to you for recommendations for breakfast, I talk about including enough protein in breakfast. That's one of the places where, again, eating fruits and vegetables, wonderful. Not super dense in protein. Protein is the most satiating macro nutrient. Whether you're going to eat a denser plant-based protein or it's going to be eggs or it's going to be whatever you decide, is getting a decent whack of protein first thing in the morning because as the day goes on, it's harder and harder to make up a protein deficiency. There's just that. If you don't eat protein all day and then you get to dinner, you're not going to be able to make up generally a days' worth of protein for you in one meal. It's so satiating, you're going to get to a point where you tap out, especially if that protein is very lean.   Steph Gaudreau:  There that. I think getting enough nourishing fats in your breakfast is super important as well, so protein there obviously for the satiety but getting enough nourishing fats. Again, fat is really awesome because it helps us to absorb fat soluble vitamins. If you're eating that smoothie bowl, then you want to make sure that all those vitamins are in those fruits and vegetables. You want to be able to absorb those and the fat soluble vitamins that are in there. Very important.   Mason Taylor:  You just reminded me, when I was in my real sugar head perspective, I never went down the route of acai bowls. Although I respect them, I always just have a little bit of a joke about acai bowls. When I was doing my sugary and colder bowls in the morning, what I eventually started doing is pouring olive oil all over it. I know that might seem disgusting for some people, but when you mix it in, it can mix quite well and doesn't congeal quite as much or, of course, just the coconut fat even though that's cooling in its own right. I just thought I'd bring that up, just a little bit of a fat.   Mason Taylor:  I'm someone that's just always ... Sorry, I'll let you go. I'm sorry to hijack here. I'm generally just doing a tonic with my mushrooms and some fats in the morning. A couple of times a year, especially as I've become more and more comfortable with eating meat, I was vegetarian, pretty much vegan for so many years, it's been hard for me to wrap my head around getting back into it, whereas, I'm at the point now where I'm really diving in. This is what I want you hear, your people, a layperson would see as extreme of what you're doing. I'm at that point where I'm order a whole deer that is going to be hunted out in the Byron Bay hinterland for myself. Eventually I'll get there out and do it myself so I can prove that I'm not soft.   Mason Taylor:  Every now and then I do experiment with a big hunk of meat in the morning for breakfast, just every now and then. I remember when I started doing that, that cracked me out of my dogma. I can't do it a lot. Is that something you gravitate towards yourself? Do you do much meat? I don't know if I just assumed with that?   Steph Gaudreau:  Yeah. I feel pretty good when I am including some kind of meat-based protein in the morning for me personally. I think the one thing I would say there is there's an interesting connection between certain types of protein. Certainly there are plant-based proteins that are higher in tryptophan as well. I think walnuts is one of them for a plant-based source of tryptophan. Tryptophan is an amino acid that is important in the production of serotonin.   Mason Taylor:  I think a cow as well. I always use it as a justification for my hot chocolate.   Steph Gaudreau:  Exactly. Tryptophan important in producing serotonin. Most of the serotonin in our body is made in our gut, which by the way is really important to mention because if you don't have great gut health, then we may not be making ... There's that gut-mood connection yet again.   Steph Gaudreau:  There serotonin that we make also then goes on later to some of it to be made into melatonin which helps us sleep. I like to just mention that to people. Get enough tryptophan-based protein or protein with tryptophan in the morning especially so you can go on through the day and make that serotonin which then in the evening makes melatonin that helps you to sleep.   Steph Gaudreau:  Quickly going back to fats, and I had one more thing that I wanted to add. Fats also help the stomach contents to empty slower. Oftentimes when people are eating a more fruit-based breakfast or a smoothie or an acai bowl or something like that, it's already partially digested because it's liquified. Without the fats in there, it just goes out of your stomach so quickly. I just like people to check in. Are you hungry within an hour or two of eating? It could be the volume of food that you're eating but maybe chewing your food. Maybe chop up all that fruit and put it in a bowl and chomp on it will slow things down a little bit as well as adding the fat.   Steph Gaudreau:  For people that do have a more liquidy breakfast, if they are feeling super hungry within an hour or two, take something solid and sprinkle it over the top. It could be coconut flakes. It could be chopped up nuts. It could be cacao nibs. It could be whatever.   Mason Taylor:  Bee pollen.   Steph Gaudreau:  You have to chew it a little bit. That chewing, there's that connection between your mouth and your brain that's saying, "Okay, I'm chewing. I'm more satisfied," and also helps your body to up-regulate your digestive juices.   Steph Gaudreau:  I just mention those things because I think those are easy things that people can tweak if they're like, "Oh, I just ate an hour ago or I just had a smoothie an hour ago, and I'm ..." Check the protein content. Make sure you have enough fats in there and then add something you have to chew. Even on the top, slow yourself down a little bit and get that signaling going.   Mason Taylor:  Yeah. That's the bread and butter. That the chopped wood, carry water that you're never going to be able to come back, go away from.   Mason Taylor:  In terms of your diet, what are you working on at the moment. Maybe to a layperson with the same quite fringe, on your extremities, what are you working on?   Steph Gaudreau:  It's going to sound really silly probably. I've been going through the process of becoming a certified intuitive eating counselor. I'm almost done with that. I'm really interested in how these two things inform each other. How does intuitive eating as that framework and a process inform nutrition? There is nutrition. Nutrition is a principle of intuitive eating. When somebody has a really dysfunctional relationship with food, it's typically not the first thing you would do is give people nutrition guidelines because then they'll turn them into strict rules that cause problems.   Steph Gaudreau:  One of the things I've been working on for myself and just paying attention, not so much of an actual food although this does play into that, one of the things I've been doing is paying a little bit more attention to when I'm actually done eating. I did come from a family where it was like eat everything on your plate. I'm pretty good at gauging how hungry I am, but I've been trying to pay attention to that.   Steph Gaudreau:  Also, about six or eight months ago, I just had a download from the universe that I was supposed to figure out how to make sourdough bread. I cannot explain it. Bread is not something that has been really in my diet since 2010. Occasionally here and there I would eat it. I don't have celiac disease. I thought at one point I might have some intolerance to gluten. Over the years if I went out to eat and there was a good-looking bread ... that's a good-looking bread in that bread basket. Not Wonder bread but something that looked homemade or that looked really rustic, I'd think, "Okay, I'm going to have some of that." Over time, I realized that though I don't crave bread as part of my every single day foods, I really wanted to play around with making it.   Mason Taylor:  You want to be hard enough to kill that a piece of bread won't kill you.   Steph Gaudreau:  Yeah. I think a challenge is the dogma. I came from a very standard American diet way of eating and then a very diet, diet way of eating, very low calorie and low fat. Eventually it went more to paleo and then, of course, wasn't eating any gluten really or any grains. That was very challenging to remember that is this dogma or is this just what feels better in my body?   Steph Gaudreau:  I'm sure there were some people that lost their minds when they saw an Instagram that I had made sourdough bread. I got sourdough starter from my friend. In the winter, it was nice to heat up the house and stuff. I was just making bread in the kitchen. Gosh, that was so cool. I've been bringing back more of that.   Steph Gaudreau:  Again, sometimes we'll go for weeks and I'm like, "It doesn't sound good to me." Then I'll be at the store and I'll see they have a sourdough bread from a company that's local. I'm like, "Yeah, that sounds good to me. I want to have that right now." It's been part of that challenging that am I following some rule from 10 years ago or whatever or am I listening to my body and thinking what sounds good to me right now?   Steph Gaudreau:  I think paleo was a necessary step for me to get away from low-fat, low-calorie, starve yourself dietland and really helped me so much. At the beginning, it was quite dogmatic how I approached it and then over the years became less and less so. Now I'm looking at bringing things back in. Here's the thing. Nutrition is important but it's only a small part of our health and how we feel.   Mason Taylor:  Yeah. We better step into our movement, but I'm allowing this conversation. That was the space between the stars here, being able to know that on your path, you might have frameworks that can very easily become dogma, but don't be scared of going through ... As you said, you had your low-fat more plant-based was it towards the beginning? No?   Steph Gaudreau:  No. It was just typical diet food.   Mason Taylor:  Oh, just typical diet. [crosstalk] You went straight into the paleo or a real common is just into the vegan and then of course we've got, it think it was about six months ago when it was really huge that vegan YouTubers were pouring their guts out about how they've actually been cheating and they've had to listen to their bodies and move on and then moving into something that's a little bit more paleo or primal. That's when everyone goes, right, okay, maybe this is the place. As you're saying, it's like, no, it's never the place. Stay there as long as you need but then move on and then you're going to have to burst that bubble again. Then you'll arrive at this point with enough experience. It's good to go and get that experience for yourself. It's not something you shouldn't do. Then you get to that point and you go, right.   Mason Taylor:  This is where I start looking at it. I'm like, where are all these cushy, a lot of us Westerners, not living off the land, living in a time when we're lucky enough to have some scientific and nutritional and ancient medicine inquiry that's going on for thousands of years. We've been able to amalgamate them to try and find what's optimal for our body. We are living in a time when we're quite cushioned. It's like, what's traditional but is traditional the best? Is all this new data showing us that something is more optimal. We're all just experimenting right now. It can be seemingly like there's infinite amount of choices. You want to try and find what's right, but you might need a little bit of experience in the arena.   Mason Taylor:  My advice there, and I don't know if you want to just give two cents before we move on, is to never ever proclaim that you've found it, especially if you're in the limelight and you're a professional and getting the vegan tattoo or getting the caveman tattoo or something like that. You will over-identify with that external persona that you've created and that dogma. When the bubble bursts, you're either going to have to hold on with rigidity and not evolve or it hits your psyche at that point.   Steph Gaudreau:  Can I give you a funny example that has nothing to do with what you're talking about but everything to do with what you're talking about?   Mason Taylor:  Yes.   Steph Gaudreau:  The car that I drive today I bought 15 years ago. At the time, I was super, super into racing downhill mountain bikes. That was my life. I loved it. I was going out and putting on the full-face helmet and the pads and going down a steep hill. That was my thing.   Steph Gaudreau:  At the time, I got a license plate that made reference to downhill mountain bikes. I feel like that was eight lifetimes ago. I haven't raced bikes for years. Because I still have my car, I still have that license plate. Every time I think, "Wow, okay, that was an interesting choice." It was something I was super into at the time and then life changes. Fifteen years is a long time. I'm reminded of that every time somebody asks what does your license plate mean. I'm like, "I used to be really into downhill mountain bikes when I got this car 15 years ago.   Mason Taylor:  At the same time, there's something nice and nostalgic about it. These little memories from our past I think are really sweet and nice that you have for identification, of course, [inaudible 00:49:58]. I feel like we've covered one of the Core 4.   Steph Gaudreau:  We don't have to cover them all. It's fine.   Mason Taylor:  I'm interested in at least hearing about them or maybe we've touched on some of the others. Moving body with intention, and I feel as well as that will bring in building strength. You do have a lot of practical workouts that are short, fun. You've traditionally had that focus there on strength which I can see is really evolved out.   Mason Taylor:  Let's talk about first moving with intention and what that means for you, and then because I feel a lot of the women and men listening to this, we talk a lot about herbalism. There is a lot of that moving with intention that we talk about, developing interperception, but we haven't really touched on so much the importance of strength training and the practicality of that if we are going to build this really powerful foundation for ourself to ideally just be able to live life the way that we intend to with our virtues coming forth. Could you touch on those things?   Steph Gaudreau:  Yeah. I think there's many different meanings of move with intention, which is why I really liked that term a lot. I think on a really mental level, you can meditate while you're moving. Having right moving meditation, having a mind-body connection while you're moving and being very intentional in that, I think that's one way to see it.   Steph Gaudreau:  I think another way to see it is really, again, looking for that way in which movement fits into your life. I'm always caveating what I say, not from a place of I don't want anybody to get angry, but because I really think that this stuff is so ... when you apply it to your life, it's going to look different from when I apply it to my life.   Steph Gaudreau:  I'm really interested in having people, again, walk that path, get that framework but then looking for ways to incorporate movement in their life that's very intentional, that aligns with their life instead of trying to make it the other way around. Instead of trying to cram your life into this little box, how can we have this thing work in with our life right now?   Steph Gaudreau:  A perfect example would be let's say you are a mom and you have two kids, and you want to start moving again. You are driving, and this is real examples from my community, maybe you're driving 45 each minutes each way to a gym before work or even after work. You're spending an hour, an hour and a half in the car. It's a long class. You get home, you're really tired. Maybe you don't have a lot of time to be with the kids or you have to get up super early, so you're not getting very much sleep.   Steph Gaudreau:  I just would ask that person, is that really an intentional way of moving in your life? Is that really working for you? Is there something else you could do where you're still getting that benefit of movement, of strength training perhaps even, which is why in the book that whole level one program people can do in their house. I do it on my front porch.   Mason Taylor:  What does it entail, the level one?   Steph Gaudreau:  Getting some dumbbells and moving in a very small area is really what it is; functional movements. You don't need a gym. You can just do it with some very, very minimal equipment and get it done. Would that be more beneficial? Would that be more intentional for that particular woman's life? Would that buy her more time with her kids? Would that buy her more sleep while still getting that benefit?   Steph Gaudreau:  You could make the argument, what if community and connection is really important to her? It's a way to get out of the house and connect with other adults, which is why I don't have one single answer that works for everybody. I think that the more we can think about am I using movement as a way to enhance my life, to make my body feel better, to get the mental benefit, to get the mood benefit. I think all that stuff's really important rather than seeing exercise as a transactional relationship with how much energy I ate today, how much of it can I get rid of, which is where a lot of people do come at movement from.   Steph Gaudreau:  Because in our culture, and I can't speak for Australia, but I can speak for America and the United States, if you're exercising it's like, "Okay, great, we're going to praise you. This is really awesome," but a lot of people also have a dysfunctional relationship with movement.   Steph Gaudreau:  That's part of what I mean by move with intention on all of those different levels. Then also, can you just move more in your day? I hear people a lot, they're like, "Walking doesn't count." What?   Mason Taylor:  Of course it does. Yeah.   Steph Gaudreau:  Sometimes if that's what you can do because you've just had a baby and you're going to walk five minutes because that's literally all your body can handle, great. If your autoimmunity is clearing up and your RA is going crazy and walking is literally all you can do, that's wonderful. Please, let's not dump on that stuff. I think sometimes we get into that mode where if it's not the most extreme and the most intense and the most I-want-to-hurl-after-I'm-done, then it didn't count. That's not productive either.   Steph Gaudreau:  It's intentional to move in such a way that it works with your body. Again, that's a very intuitive process over time. I would hope that people can get to the point where they start to build that awareness of their body so that if they set out to do a workout that day and they do a little bit of a warm-up and everything in their body is like, "Please don't do this to me today. I am not into it. I'm not feeling it," we just respect that. We realize that it's okay to take a day off. It's okay to rest if that's what we're really needing or if we need to make it easier, if we need to take the intensity down because we had a really stressful day. That's all great.   Steph Gaudreau:  On the second part of your question about strength training and why it's really important, and this is just from a physiological, scientific level, a lot of us are not physical laboring anymore. We sit and ... I do the same thing, I sit at a computer all day. I'm not building camp. I'm not hauling water. I'm not child-carrying or any of that stuff. A lot of us are quite sedentary. When the human condition is biological being preserve energy as well, but we're not getting any of that other stimulus.   Steph Gaudreau:  When we turn around 30, we start to lose muscle mass. We start to lose bone density. All these things are really, really important especially as we get older. If you're past 30 and you're like, "I haven't started," that's okay. It's not too late.   Steph Gaudreau:  I love on Facebook, this is one of the great things about Facebook, I always see these senior citizens who are doing stuff. They're out running races or they're lifting something or they're carrying something heavy. I'm just like, "Damn, that's awesome. I want to be able to do that." It proves the point that it's never too late. Muscle is really important. It's like an important reserve for our bodies. If we're sick, if we're injured, we hopefully can draw on that source of amino acids to actually get us through, which is really important, balance, coordination.   Steph Gaudreau:  I'll be honest, for a lot of women, there's something very freeing about doing very simple things that they couldn't do before. I'm not somebody who's like, "We should never ask for help. We should be able to do everything ..." Asking for help is totally fine, but there's something really powerful about, hey, I couldn't lift this thing, and I lifted it on my own, or I could put the suitcase in the overhead bin and I did it myself and I couldn't do it before, or I can carry my kids without back pain, stuff like that. It's very functional type movement.   Steph Gaudreau:  That's really what I teach in the book. Bicep curls are wonderful if you want to look like you have guns. That's great. That's fine. I don't take that away from anybody. I'm really interested in helping people build better functional ranges of motion so they can just live an easier life with moving things and getting things, carrying things around, carry all the groceries in one trip, whatever it is you want to do, but feeling better in your body, less pain, feeling more capable [crosstalk 00:57:53].   Mason Taylor:  There's a couple of things there. I just want to make sure we don't go too far past them. I feel like it's so core to this conversation. The reason we get swept up, what I've observed in ambiguous goals when it comes to strength, movement and of course with diet, weight loss, bulking, whatever it is is because the goals are based externally over them within that system.   Mason Taylor:  Now, this is, of course, a very obvious one, but I feel in our Western society and especially with modern women and men and everyone in between and beyond, that if you can have 20% in that external goal and then 80% based in observing these little things like you've just watched: am in pain less, am I able to get down on the ground and off the ground with a little bit more ease and a little less pain, can I pick that thing up myself or without that stress on my shoulder girdle or with less tension through my shoulder.   Mason Taylor:  These things, it's because they're not as, in an identity based way, they're not quite as gratifying as being able to hit 20 curls versus 10, yet exponentially the benefits multiply in 10 years, 20 years, 30, 40, 50 years. That level of basically how do I do all these things without the dogma? How do I get out of this mindset of I've been focused on my body image or shaming myself or whatever these kinds of things. We all have it.   Mason Taylor:  That, what you were just saying, I feel like it's so simple and it's always in front of our face and seemingly too easy. The potency in just focusing on those little things that matter, it's a skill to develop the noticing of that. It's something we need to continue to develop and observe in ourselves, but it is a gateway towards creating that liberation from our mental constructs on body imaging and being dominated by our seemingly vain goals or having some of them there is fun. [crosstalk]   Steph Gaudreau:  Yeah, for sure. I think for a lot of women, again, exercise is seen as very either transitional; I need to burn X many calories because I ate this thing or a very aesthetic based pursuit, which again, if you're somebody who love bodybuilding and that's your thing, that's cool. I think the majority of people that are listening to this and that I'm talking to are not in that camp. This was my thing too was I had to make my body look a very specific way by just trying to shape everything or try to lose a s

Summary How are your listening skills? This week we’re looking at five tips to level up your listening.   Transcript Welcome to episode 54 of the Leadership Today podcast where each week we tackle one of today’s biggest leadership challenges. This week we’re looking at five tips to level up your listening. Have you ever had that experience of talking to someone, only to notice that they’re not really paying attention? How are your listening skills? What’s the balance like between your speaking and listening? Listening is an essential part of effective leadership. Listening underpins core skills such as influencing and assertiveness. If we want to influence someone we need to know where we are influencing them from, not just where we want to influence them to. To do that effectively, we need to really listen to what they’re saying and how they’re saying it. We need to listen to the content and also the emotion. So, rather than just give you some tips about listening, I’m going to test your listening skills through this podcast. During the podcast I’m going to ask you to complete a pretty simple addition of some numbers. Just keep track of the total as the podcast continues. And keep the number in your head - you’re not allowed to take notes. Okay, so we’re going to start with 1,000. It’s helpful to think about the common levels of listening. The first level is ignoring. To be fair, you could argue that this isn't really a level of listening. It's almost like actively not listening. Smart phones are great for this - if you've ever tried to have a conversation with someone while they play with their phone, you'll know exactly what I mean. +10. So you should have a total of 1,010, and that’s my last hint. The next level of listening is pretending. Here I'm trying to give the impression that I'm listening while I'm really not listening. I might nod my head occasionally, say 'mmm-hmmm', but people pick up really quickly when we're just pretending to listen. +1000 The next level up is selective listening. This is better than the previous two levels of listening, but still isn't great. Here we're listening to the other person, but just to elements of what they're saying. Maybe we're just hearing the parts we agree with, or we're listening out for things to disagree with. Either way, there's a whole lot of other information that we're missing out on when we listen selectively. +30 The fourth level of listening is listening to respond. Here my listening is attuned to opportunities to turn the conversation back to my interests. Or I'm listening to argue back, so am only really hearing part of what you're saying. I'm not asking questions unless they will help me to respond. +1000 The fifth and final level is listening to understand. Here my objective is to really understand your perspective. I'm asking open questions and confirming my understanding. I'm not worrying so much about the next question, but am making sure I'm concentrating on what you're saying. I'm listening not just to the words, but for the emotions behind the words. I'm keeping the conversation focused on you. +50 So we want to move our listening up these levels in order to have assertive and influential conversations. Our attention spans can often work against this. If you've ever listened to a podcast or audio book on double speed you will know exactly what I mean. +1000. Our brains can comfortably process verbal information coming at us at double speed. Which means, when someone is talking normal speed, it's tempting for us to try to divert some of our attention to other things. What should I have for dinner tonight? What meeting do I have coming up next? But we are actually not great at multi-tasking, and anything else we're thinking about will take us away from the task of listening to understand. +10 Okay - that’s all the numbers. What total did you end up with? Did you get 4,500? If so, unfortunately that’s not the correct answer. The correct answer is 4,100, but lots of people end up with 4,500 as their brains try to simplify the task and round up to the nearest 500. If you chose to perform the calculation through this podcast, you probably didn’t end up listening very well or calculating very well. It’s exactly the same when we’re distracted during every day conversations. Trying to think about something else while you’re also trying to listen means you’re probably not doing either very well. It’s far better to have a 10 minute conversation where you’re 100% listening than a 20 minute conversation where you’re 50% listening. Here are five simple tips to try out this week: 1. Paraphrase what you’ve heard back to the person. That demonstrates you’re really listening and also quickly uncovers any misunderstandings. 2. If you’re in a meeting, take notes. Note taking is a great way to maintain focus and summarise themes. 3. Don’t just listen to the facts, but also listen for emotion. How do you think the person is feeling? 4. Don’t worry about what’s next. Be comfortable formulating your next question once they’ve finished what they’re saying, rather than part way through. 5. Watch your body language. Make sure you’re facing the person and making eye contact. Nod occasionally to demonstrate your interest. Hopefully today’s podcast encourages you to pay attention to your listening in the coming week. If you liked today’s content, the levels of listening were drawn from my new Boost Your Assertiveness online course. You can find a link to the course via the leadership.today website or in the show notes. I hope you found the content helpful and I look forward to speaking with you next week.

In this BONUS episode of Soul Roadmap Podcast, I'm sharing with you why I created the Lawyer's Soul Roadmap and how I designed it for maximum effect on people's lives -- specifically, on the lives of lawyers. As I began creating big shifts in my life, I realized that I could help others do the same. Here I'm sharing my step-by-step process in this group coaching program. If you're ready to create lasting change, click here to join: https://www.dinacataldo.com/join

Hi there. This is Harry and welcome back to my English learning podcast. Here I'm going to help you improve your English through short sentences. The sentence that I have for you today is - My parents brought me up in a house full of pets. Possessive pronouns. Phrasal verbs. Vocabulary words and phrases. Check out VIP English Learning Club, Online Courses and Skype English lessons at www.englishlessonviaskype.comSupport the show (https://www.englishlessonviaskype.com/easy-peasy-english-club/)

In this episode of Beneath the Subsurface we introduce our Geoscience and Data & Analytics intern teams for our summer internship program. Erica kicks off the episode with Jason and Sri talking about how the programs have come about and changed overtime here at TGS, how they select and recruit for the program, and the scope of the projects that the internships tackle this summer. Erica then spends time with both teams of interns discussing the experience in the program, what they’ve learned, and everything they’ll be taking away and applying back to their studies and upcoming careers. TABLE OF CONTENTS00:00 - Intro00:50 - Team Leader Segment with Jason and Sri01:09 - The Geoscience Internship Program04:42 - The Data & Analytics Internship Program07:29 - Advice for Program Applicants11:54 - Data & Analytics Intern Team Introductions13:32 - The D&A Summer Projects15:18 - Lessons Learned Pt. 117:20 - The TGS Internship Experience Pt. 120:24 - Future Careers21:41 - Advice for Future Interns & Reasons to Apply Pt. 124:34 - Valuable Take Aways Pt. 126:01 - Geoscience Intern Team Introductions28:36 - The Geoscience Summer Projects31:33 - Lessons Learned Pt. 233:14 - The TGS Internship Experience Pt. 234:12 - Advice for Future Interns & Reasons to Apply Pt. 239:28 - Valuable Take Aways Pt. 2EXPLORE MORE FROM THE EPISODEARLASSALT NET TGS DATA LIBRARYEPISODE TRANSCRIPTErica Conedera:00:12Hello and welcome to Beneath the Subsurface a podcast that explores the intersection of geoscience and technology. From the Software Development Department here at TGS, I'm your host, Erica Conedera. This time around, we'll be chatting with our newest batch of intrepid students in TGS' dynamic and immersive internship program. As you will hear, they are a diverse group of future innovators from around the world. They bring with them a wide range of skills and interests and work together to collaborate on exciting real world projects. We'll start our conversation today with a quick introduction from the leaders of our internship program. I'm here with Sri Kainkarayam, the data science lead and Jason Kegel with the geoscience team who heads up the geoscience intern program. And we're going to talk a little bit about the internship programs. Jason, how has this program changed in the last five years?Jason Kegel:01:09When we first started the program, I want to say 2013, 2014, it was out of the Calgary office in Canada. The interns there were mainly from some of our Calgary schools nearby. And then it started to grow 2014, 2015 to include some of our Texas schools, UT, Baylor, University of Houston. As it's grown, we've decided to add more projects and more sort of interesting work to the projects. We've also been able to bring on some of our original interns into roles within the company. So over the last five years, I'd say the biggest thing that's grown is the, the number of interns. So in Calgary, when this first started we had one intern and then that same intern came back a second year and we brought another one on. And then we got one in Houston. And then as that grew, we had a couple in Houston and a couple in Calgary.Jason: 02:09And then the past couple of years we've had four each year. So we had four last year and four this year. So we've really been able to sort of guide new projects around that to where we can really include their schoolwork and what they're doing in their university work with what we're doing here at TGS and hopefully build a sort of cohesive project for them to work on. And that's sort of the struggle with a lot of internship projects that we've done over the past years is to incorporate what they want to do as students and as interns and as their career grows, with what we'd like to see them do and encourage them to do within TGS.Erica:02:49Does that go into the consideration of which interns you end up picking, what their specialties are or what they're looking to do with what you need?Jason:02:58No, not necessarily, a lot of the times the interns, so for example, last year we were working very closely with a couple of schools that we wanted to bring data into. So some of our production data our Longbow group into with the University of Lafayette. So we were working really closely with a few professors out of that school and a few professors with UH. So we had recommendations from the professors themselves with students that they thought might work nicely with us with - in terms of their knowledge of data already and their knowledge of well log use and seismic, so they can kind of jump in running without having to learn too much in the beginning, without too much of a learning curve. So in aspects of that, and that's, that's more that we look for. So the, the professors we're working with, along with how long it will take them to, to get up and running with things.Jason:03:51Our current group of students is sort of a more advanced set of students who are working on their PhDs or in their later years of their master's degrees. So they've already seen a lot of these areas and worked with a lot of the data. So we do look for sort of more advanced students now, whereas when we first started the program, we were, we were happy to get anybody, some people that were not sure if they were going to be geoscientists, but you know, we're in the geoscience program with their bachelor's and that was okay too. I think we still got a lot out of having them here, working with us. but as we've grown, we've been putting them on more and more advanced projects and they've really been able to help out.Erica:04:29Cool, sounds like they've added a lot of value.Jason:04:30They definitely do. And it's nice to have sort of fresh faces around in the summertime and, and it really, really fills in for everybody that goes on vacation in the summer.Erica:04:39(Laughter) Right? Awesome.Jason:04:39The office doesn't seem so empty.Erica:04:42Awesome. So for the data analytics team, the internship program is new. I think this is your first batch of interns, correct Sri?Sri Kainkaryam:04:57Yes. So the data science team started sometime around November, 2017 so this is, although this has been our second summer, this is our first batch of interns that are projects, both, trying to test out novel algorithms, novel approaches, also try and apply ideas from high performance computing to building workflows, and also try and build sort of, user interfaces or ability to, deploy these for various users. So, there are broadly three buckets in which these projects fall into. And, it's an, it's, it was an interesting time looking for an intern because data science as, as a domain is, sits at the intersection of sort of three, broadly non intersecting sets, right? So geoscience, computing as well as machine learning or deep learning and folks having adequate background in all three of them, they sort of fit the -the mold of a good intern.Sri:06:02So it was in some sense was a little hard initially to try and find an intern. So I think we have a talented group of interns working on two of the broad offerings that we have right now. One of them is Salt Net, that is trying to interpret salt bodies from seismic images, and one is called ARLAS that is curve completion and aspects of petrophysics that can be done on, on wells that are available in an entire basin. So, it's, it's been four weeks into the internship program and the interns, the interns are pretty smart. They're motivated and it's been a fun experience so far.Erica:06:43Is it a 12 week program in total?Sri:06:46It's around a 12 week program. Some of them I think are here for a little longer than that. So, one of them is, trying to build a tensorflow port of our salt network flow because tensorflow community comes with a bunch of advantages such as, like, ability to deploy, it also comes with a JavaScript library called tensorflow JS that that makes it easy to do machine learning in the browser. So we want to make use of that infrastructure and the community built infrastructure. And that's one of the reasons why, one of the interns is spending time trying to build, trying to put our workflow in onto tensorflow.Erica:07:29So if you guys had some advice to give to people looking to get into the internship program, would you have anything you'd want to let them know?Sri:07:37So from the perspective of data science internships, given that how fast the field is moving, especially for students looking for data science internships in, in the space of oil and gas, the first and foremost thing is having an ability to understand various aspects, various various sources of data or aspects of data in the upstream domain. Because, just to give you an example, somebody who's worked on deep learning of natural images throughout, the moment you try and apply similar algorithms onto seismic images, it's a completely different domain. So, what are the, what are some of the assumptions that you can make? And that's where having a strong domain background really helps.Sri:08:30And I think the second thing that is, that's becoming very important in the marketplace right now is, is with, with platforms like GitHub or, you know, various open source projects. You can actually showcase your code. So pick a problem, learn a few, learn some approaches or try out some novel approaches, and put out the code out there. Put that on your resume because that adds a lot of weight, in your, in your ability to make a case for an internship rather than somebody who hasn't, who says, oh, I have, I have a strong programming background, but there's no way for somebody who's evaluating the person to see the code. So that these days has become a really strong advantage for, for a lot of students. So a couple of the students that are working with us this summer, they actually have active GitHub profiles where they've posted code, they've contributed code, various projects and so on. And as a consequence, like we looked at their profiles and backgrounds and like, oh, this is an obvious fit to our group and this person also has a background. A couple of them were like Ph.D students in geophysics, so it's an obvious fit for our team. So it was, it was all, it was a no-brainer for us to get them to come work with us this summer,Erica:09:53Jason?Jason:09:53On the geoscience side, it's, it's quite a bit different really. A lot of the students that are in university going for, for geoscience and wanting to go into the oil and gas industry have mainly just academic experience. So we really just want somebody that can sort of get up to speed quickly with sort of what an explorationist in an oil and gas company would do is look at essentially what we're bringing them in to do is what a sort of a mini, really quick exploration studies on basins where they don't have to go full on to drill a well, but they still need to have the ideas behind it where they can use the data, they have to evaluate an area and come up to speed quickly with, with getting those presentations out. So having really good presentation skills and having just a background enough to be able to learn on their own and pick up concepts quickly really helps. We see that a lot with, since we do get a lot of our interns through their advisors at different universities, that that really helps. But it also doesn't hinder it. We've also had lots of students that have applied, that have came from different universities where we don't know the advisors and it's just a matter of them going through the interview process and showcasing that they're, they're able to get to speed quickly. So, anybody can really go, go and do this type of work if they have the, the ability to learn.Erica:11:14Awesome.Sri:11:14I think that's an interesting point that Jason brought up. The ability to learn things fast and, sort of the ability to, appreciate various data sets and trying to understand and bring them together. I think that's a huge advantage for, for students. And based on my interaction with students in our group as well as Jason's group, I think TGS this summer has a fabulous group of interns.Erica:11:43Okay. Well thank you guys for talking to us about the internship program and we're very happy to talk to your respective groups and see what they have to say. Thank you.Sri:11:52Thank very much.Jason:11:53Thank you.Erica:11:56I'm sitting here with our first group of interns from the data and analytics group. To my left, we have Michael Turek from Florida State University. His major is computer science. He has a B.S. In computer science as an Undergrad. What are your career goals? What are you working towards?Michael Turek:12:15Yes. So part of me taking an internship here at TGS was to help figure that out. And so, well, you know, my interests rely mostly in machine learning and things like this. So something pretty, along those lines.Erica:12:31Awesome. Well we hope you, we'll help you figure that out. While you're here. Going around the table, we have Lingxiao Jia from the University of Wyoming. Your major is geophysics and you're working towards your PhD studying seismic imaging, migration and inversion. What kind of career are you working towards?Lingxiao Jia:12:50I plan to work as a Geoscientist in the oil and gas industry.Erica:12:56Awesome.Lingxiao:12:56Yeah, I like to do programming, so mostly on that.Erica:13:06Cool. All right. And then to my right, we had Deepthi Sen, from Texas A&M, majoring in petroleum engineering, working towards your PhD, studying reservoir engineering. What's your career goal, Ms. Deepthi?Deepthi Sen:13:21I'd like to, get a full time employment in the oil industry, preferably working on something related to machine learning in reservoir engineering. So yeah, that's why one of the reasons why I'm here too.Erica:13:33Awesome. Yeah. Oh, we're glad all of you are here. So can you guys describe for us, the projects you're working on? I'm not sure if you guys are all working on the same project or if you're working on different projects.Deepthi:13:45We are working on different projects. So right now I'm working on something which, involves clustering well logs, into good and bad, sections.Deepthi:13:57I use machine learning and a few algorithms that I use for my graduate research too.Erica:14:04Very cool. What's a bad section?Deepthi:14:07A bad section as in, there are certain depths at which, certain well logs behave erratically so we want, do not want to use that data, so we have to cluster it out. So, in order to do that manually for, you know, thousands of wells, it's impossible. So that's where machine learning comes into play.Erica:14:27Very cool. Very useful too. Lingxiao?Lingxiao:14:32I'll be working on using machine learning to do the recognition of geoscience features. For example, there could be faults, it could be picking horizons, could be recognizing salt domes, something like that.Erica:14:48Wow. Very complex and over my head. (Laughter) I'm sure it's very important though. And you, sir?Michael:14:57Yeah, so I'm working on translating the models that TGS' data analytics team uses to predict salt patches in the earth. So they use, they use models written in a module called Pi Torch and I'm converting that to tensorflow 2.0Erica:15:17Cool. Very cool. So what have you guys learned along the way so far? I know this is kind of the beginning for you, but-Michael:15:28Yeah, so it's, it's somewhat difficult to- so much, is kind of the answer to that question. But a lot of what I've learned boils down to more of the theory side of machine learning. Coming into the internship I didn't know a whole lot about the backend of machine learning, mostly just applying it. So learning how all these models work and why they work and things like that in terms of, the actual actually applying machine learning. That's what I've learned. I've also learned though, perhaps more importantly, working with a team and collaborating and things like that, which has been-Erica:16:10So hands on, real-world experience. What do you guys say to that? Ladies, I should say (Laughter) to my right.Deepthi:16:17So as I said, the research that I do is again, on machine learning. So I get to use similar algorithms to another, I would say facet of oil and gas. So I worked in reservoir engineering back in Grad school. Here I'm working on, petrophysics, so I kind of see how the same algorithms and same concepts can be applied in two different, areas, which is quite eye opening. Yeah. And apart from that I'm learning new algorithms and learning new math, which, I would think that's very important for, for my Grad school too, so, one good thing about TGS is that, they are quite, you know, they don't mind, publishing. So as a PhD student, that's very important to me. So that's one thing I look forward to too.Erica:17:08Yeah. Awesome.Lingxiao:17:10For me, it has helped me get a deeper understanding of how much, how machine learning works and how it could be applied to the field of Geo Sciences.Erica:17:20Cool. So talking about TGS more broadly, like as a culture, how would you say it's like working here, if someone were to ask you from school, what's it like working at TGS? What's that company like? What would you say?Deephti:17:36It's a very friendly atmosphere and, it is different from Grad School, in the sense that, I think Grad School, hours are more flexible than in an industry environment. But then, the focus is different and this is more, you know, I would think this more social than Grad school and, you know, being here, this is my first internship in the US, the environment is very friendly and you know, people look out for each other it's great.Erica:18:15Cool.Lingxiao:18:15Yeah. People here are so helpful and the, I have had a great time. I really enjoy this internship by far. Yeah.Erica:18:26Awesome.Michael:18:26It's wonderful. You're working in small teams and so you get to know everyone pretty well. It's very tight knit and those people are smart and very helpful kind people. It's, it's, it's wonderful.Erica:18:37Cool. Any surprises along the way? Anything you weren't expecting?Michael:18:44So, no, I wouldn't say there's anything that surprised me. I mean apart from the environment I had a much more perhaps rigid definition of, you know, you go to work and do your job and that's kind of that, but it's much more relaxed and that was, I guess, somewhat surprising.Erica:19:01Okay. I like that. Yeah. How bad the drive was maybe?Deepthi:19:06Yeah, I stay close by.Erica:19:09That's good. That's the way to do it. (Laughter) Yeah. What are you guys looking forward to for the remainder of your internships?Michael:19:17Yeah, so I'm looking forward since I'm rewriting these, these models and an interface for them, it'll be exciting to see them, how they perform and also to actually see the data and analytics team using them and hopefully finding them useful.Erica:19:31Yeah to see value for what you're working on. Absolutely.Deepthi:19:34So I'm about to finish the first part of my project, so I would like to wrap it up, you know, produce some good results and maybe get a publication out of it. And after that, yeah, I have a plan for what is to be done next, regarding the same, using the same similar approach but in a different setting. Yeah. So I'm looking forward to that.Erica:19:59Can you tell us what the different setting is or is that classified?Deepthi:20:03I'm not sure. (Laughter)Erica:20:05Right. We'll leave that one alone.Lingxiao:20:08So doing an internship here at TGS is an amazing adventure. I learn and discover new things everyday and I feel time passes very quickly, and everything is moving at a timely manner. So it's pretty good.Erica:20:24Nice. So I think we kind of touched upon how you guys are going to apply what you've learned here, at your careers as you go forward. Is there any particular job title that you guys think you're going to go towards?Deepthi:20:44Yeah. I probably will be going for a data scientist role, or I can say because of my background in reservoir engineering, I can go both on the data and science roles or the reservoir engineering roles. But yeah, from my experience here, I would, I think I would prefer to go to the data and data science roles because, there are like lots of opportunities out there and, the experience that I've gained here, I, I think it's going to be very helpful finding a full time position later on. Yeah.Lingxiao:21:18I could consider becoming a Geoscientist in the oil and gas or becoming a structural engineer because I have a programming background.Michael:21:32Yeah. I wouldn't say I have any career title I'm, I'm seeking out, but perhaps data scientist, but I'm not sure.Erica:21:41So what advice would you give to the interns who are going to be coming behind you?Michael:21:46Yeah. So probably to just build strong relationships with the team that you're in. Learn as much as you can, as deeply as you can.Deepthi:21:58Yeah. I would suggest that before coming in, you can go through, or if they have a set plan for you. In my case they did. So I had read up and you know, known what I'm going to work on so you can, you know, straight away start working on the project you have a rather than, you know, spend a lot of time, reading up those things that can happen before you start the internship. And yes, once you're here, it's, very important to like keep in touch, you know, meet the mentors every day or you know, update them so you have a clear path that you need to, yeah.Erica:22:44Lingxiao?Lingxiao:22:44I would suggest to go talk with people and you see what everyone is working on.Erica:22:51So learn, learn what other people are doing as well.Lingxiao:22:55Yeah.Erica:22:55That, yeah, that makes good sense. So why did you guys apply for the internships here?Michael:23:05So I applied, cause I was just looking for an internship and I had heard that, well I had heard that, (Laughter)Erica:23:14Honest.Michael:23:14(Laughter) I had heard good reviews from people who I respect and and I knew that they had a new data and analytics team doing machine learning, doing things with machine learning. That piqued my interest. And so I told them I was interested.Erica:23:28So kind of diverge off of that. So what programs are you guys using? Like actual hands on programs?Michael:23:36Yeah. So, programs for me are pretty, pretty simple. I use, a coding ID, visual Studio Code, and an Internet browser.Erica:23:43Whoa, okay.Michael:23:46I do that to do my work.Erica:23:47Google and a calculator, alright.Michael:23:49Yeah, pretty much.Erica:23:52Deepthi?Deepthi:23:52Uh, what was the question again?Erica:23:56What programs do you guys use?Deepthi:23:59Again, I guess we are in the process of making a program, so what I use is just Jupyter, it's very basic.Erica:23:59It's built on Python correct?Deepthi:23:59Yes, it is Python, I use Jupyter ID, and I'm in the process of making something useful from scratch.Erica:24:22So lastly, would you guys recommend a TGS internship to your fellow students?All:24:27Yes, definitely. Yes. Yes, yes. Yeah. Awesome. Yes.Erica:24:34Okay. So open question to the table. What are you going to take back to your program that you learned from your internship here? Starting with Michael to the left?Michael:24:42Yeah, so I'm learning a lot about machine learning and so in computer science that's obviously going to be a direct parallel. I can take that back. But I really think that what I'm learning most here that I'll take back is just how to collaborate with people, how to talk with people in a team and work in that way. I think that'll -Erica:25:05Life skills.Michael:25:11Yes.Erica:25:11Lingxiao?Lingxiao:25:11So, since machine learning in such a hot topic. Now, the work that I did here could be really extended into a project in my PhD research. So, yeah I'm currently working on that.Erica:25:28Awesome. Deepthi?Deepthi:25:29So right now we're working on a clustering of time series data. So my, one of the projects that I'm working, at my Grad school is also on time series data, and I think I might be able to, you know, use the insights that I gained from, from TGS, directly to my, research. So that's something that I'm looking forward to.Erica:25:52Awesome. Okay, well thank you guys for talking with us today and I guess we'll let you get back to work now.Michael:25:59Thank you for having us.Deepthi:26:00Thank you.Lingxiao:26:01Thank you.Erica:26:01And now our last group for this episode, the geoscience interns.Erica:26:08Going around the table clockwise, we have Sean Romito. You're from the University of Houston, majoring in geology. You are working towards your PhD and you are studying magnetic basement structure of the Caribbean plate, tectonostratigraphy of South Gabon and Camamu-Almada conjugate basins. I totally know what all of that means. What career are you working towards?Sean Romito:26:35Oh, hello. Thank you for having me. Definitely exploration Geoscientist, this is kind of where I've been propelling my career, ever since I started with a bachelor's and I've just kinda been stepping towards that goal.Erica:26:51Awesome. All right. Now we have Geoff Jackson from the University of Louisiana at Lafayette Majoring in petroleum geology. Your program is a master's degree and you graduated last spring. Congratulations!Geoff Jackson:27:07Thank you!Erica:27:07You studied a prospect lead off of a salt dome in southern Louisiana, and you cannot give us any more details than that.Geoff:27:14Unfortunately yes.Erica:27:14Very mysterious. So what, what are your career goals?Geoff:27:19Uh, similar to Sean's I was going to say, I can probably speak for the group here, but we're all just trying to be geologists and getting on with an operator, going to say probably best case scenario.Erica:27:28Awesome. Next we have Hualing Zhang, from the University of Houston, majoring in geology, working towards a PhD. And you're studying structural analysis and gravity modeling in the Permian Basin in West Texas. And you are originally from Urumqi, Northwest China and you got interested in geology about traveling around. That is so cool. So is your career goal the same?Hualing:27:53Yeah, basically similar, I'm working towards a career goal in the oil industry. Yeah. Since, like, my dad is also a geologist. Yeah. He works in PetroChina. So yeah, that's also my career goal.Erica:28:08Awesome. Yeah. Awesome. All right. And lastly, Cahill Kelleghan from Colorado School of Mines, majoring in geology. You're working towards a Masters of science and geology, and you're studying sedimentology and basin analysis / modeling with your thesis being in the Delaware Basin. So career goals?Cahill:28:28I'm pretty similar. I like to be in exploration geology and I really like sedimentology. So yeah, just applied geo science.Erica:28:36Awesome. Cool. So can you describe for us the projects that you guys are working on this summer? Same project or different project?Sean:28:46TGS has kind of tasked us with, I'm putting together some potential prospects or ideas of places we can look and most of that's going to be happening, well, we think it'd be North America and North American basins. And so we've kind of gotten access to some of their pretty amazing software, access to a lot of different databases and kind of putting that all together for a big picture of something useful that they can hopefully use from our projects. So I don't know if you guys want to add anything.Geoff:29:15Yeah, I mean, for one thing with these projects that's been very helpful to leverage the software that TGS has, specifically Longbow and access to their wealth of onshore well data that they have there. So we've been kind of bringing all of that together to generate these areas where we think that we should move further into as a company.Hualing:29:40Yeah. Also the first two weeks we're like working separately. We each have a study area and it's just a information gathering and doing researches and moving forward. Right now we are working in pairs. So, me and Geoff, we are working on similar location and to do like a research in a more detailed way. Yeah.Erica:30:05So you guys mentioned the software programs you're using. So aside from Longbow, what other programs do you use?Cahill:30:14Um, a lot, a lot of work in Kingdom. But Longbow yeah. Longbow and Kingdom. I'd say probably the big two. Yeah. yeah.Sean:30:25Any, I mean, any time you talk about geology, Arc Gis is going to come up. So we've definitely been using that a lot as well.Erica:30:32Okay. And is that different than what you were familiar with, from school or is this the same training that you had?Sean:30:39Well, Longbow is completely different. You know, even looking at production data is not something that I, you know, geoscientists when we ever, we go through academia, we even get exposed to. We use Kingdom. But I think it's, it's more of on a limited basis. I've, I've really been able to work a lot with, the, the well interpretation suites here at TGS that I hadn't worked with before.Erica:31:03Cool. How do you, do you find that challenging or kind of a natural extension of what you are already working with?Sean:31:11I mean, I, yeah, challenging, interesting, different. The team here, the geoscience team here has been very helpful, with the different, features. I'd say there are bugs. Some people might say they're features with the Kingdom software. (Laughter) but I'd say challenging. Yeah, but, but in a good way, not, not as a, you know, wringing out your hands kind of way.Erica:31:33So what else have you guys learned besides Longbow?Geoff:31:37I think for me is just kind of seeing just like what a day-in and day-out sort of process is like. So like having worked in the field, I never walked, I've never worked in a corporate environment before, but just kind of seeing how teams integrate and work together, it's going to say I've never seen that portion before. And so for me it's been fun, you know, going from classroom and then getting the actual hands on application of what we learned in the classroom. That's what's been fun for me so far.Erica:32:01Anyone else agree? Agree, disagree?Sean:32:03I agree. Yeah. No, I mean another thing that I feel a lot of us, especially me and with my Phd projects, they're very wide scale. I'm not talking about basins, I'm talking about plates. And so it's been very rewarding to kind of zoom in. Even if we are still basin scale, that's a lot smaller than I'm used to. So I'm able to kind of get lost in the details more than I would in a very large scale study.Hualing:32:28I think also a good thing is we learn from each other. Like where were you working together? Yeah, we're getting familiar with the software and if any of us found something and others will get around and see what we found. And I think that's very important for us to learn.Erica:32:48Yeah, absolutely.Cahill:32:50Yeah, I think kind of going off that as well and we obviously us for come from different backgrounds in Geo Science and what we've worked in and we kinda bring those backgrounds and each of our own projects and we kind of can come together and help each other out in different areas that we might not be more experienced with, like certain, well log interpretations or mapping things, stuff like that. So, so yeah, it's, it is helpful to have a team.Geoff:33:14Good overlap.Erica:33:14What's it like working at TGS, culture wise? The people, the food?Sean:33:22(Laughter) well they treat us well hereGeoff:33:24I was gonna say no complaints there. Yeah, I mean getting started in know there's always a learning curve, but I mean I guess as much of a learning curve as there could be, you know, everyone around here has been as helpful as possibly could be, you know, to help make that climb that much less steep, if that's a good way of wording it. But that's kind of what I would think.Cahill: 33:43The food is definitely good. Healthy. I like it.Sean:33:45Can't complain about free lunches.Cahill:33:47Yeah. But, but I mean I think the culture here is really, everyone's been extremely nice and even just within the geoscience team, a lot of nice guys; Cian and Alex, they've been so helpful with any questions we have, whether it be geology related or software related, and we've had company outings already. Going on Top Golf is super fun. Everyone's very open to meeting different branches and whatnot. So that was really fun.Erica:34:12Why did you apply? Did it, for TGS' internship program in particular?Sean:34:17Well. Yeah. So, our professor, me and Hualing, we have the same, advisor at the University of Houston. Dr. Paul Mann. And he was actually the one that reached out to us because, James, the head of the Geoscience Department here, had reached out to him looking for good candidates. and he had asked us if we wanted to, to join up. We, we kind of, you know, we researched it. We, I was, I talked to James on the phone and it just seemed like something, so different from what I was doing at the moment that I felt like it was a great opportunity to jump back. And it, I have absolutely no regrets.Erica:34:54Awesome.Geoff:34:54Yeah, my story is pretty much the same thing. My thesis advisor was, was good friends with James K and so he reached out to me and saying, pretty much the same deal as him. Looked into you guys, obviously cause say Jason, I met you before. So that, and also, the interns from last year, I was going to say I was good friends with them too. So I knew what they did. And so, here I am.Erica:35:17Any surprises along the way? Anything that you weren't expecting that you've encountered during your time here?Cahill:35:25I guess one thing is, it shouldn't be surprising, but I'd always is that I'm working with really big data sets. There's always lots of errors you have to put up with. And even with the amazing technology we have, there's always, there's always a human aspect to it, that's always interesting, that we've dealt with in our data at least so far.Hualing:35:44I think for me it's the flexible working time and my, yeah, he didn't request a specific time to be here or like a specific time to leave. So that's like really helpful for my schedule that I can make adjustment along and try to see by what time range works best for me. Yeah.Geoff:36:08Yeah, that's definitely been nice. I feel, like you said having to commute from Spring. I was going to say, getting to come in maybe later or earlier as need be. It's always definitely nice to dodge that traffic.Erica:36:22What are you guys looking forward to working on for the remainder of your internship here?Geoff:36:27Well, I'm really excited to see the end product of what we're doing, especially because, we're going to be presenting it to upper management, and presenting it to our, our geoscience team as well. I think that's really going to help bringing it all together. Cause right now we know we're all working on our separate areas as well. I mean, we're still two teams in a certain area, but it's still very much our own work. And so that, that finish line I think is going to be where it all comes together and I see more bigger, I see a bigger picture than maybe I'm seeing right now.Geoff:36:57Yeah. I think one aspect that I like about is, it's not just busy work. You know, we're actually adding value to the company with an end result. Kind of like what Sean said.Erica: 37:06No making coffee?All:37:08(Laughter) Danggit. For ourselves, we make coffee for ourselves.Erica:37:14Um, what advice would you give to other students wanting to intern here?Cahill:37:20Say like, don't be afraid to get into anything that you're not experienced with. Whether it's geology or software related. Since coming here, I feel like you can learn a lot from a lot of different people and there's a lot of different backgrounds here and people are all open to helping you or talking about their passion and their little branch of geology or geoscience. And so I would say don't be afraid to ask questions and go up to random people and say, hey, what do you do here? And what are you into? Because chances are they're happy or passionate about their job and you can probably learn something from it.Geoff:37:54Yeah. Maybe to add onto those, don't feel like you have to know everything beforehand coming in. Cause I mean you're not, no one's gonna know everything. Kind of like what Cahill said, there's plenty of resources around. You don't feel afraid to ask. No. Everyone out here is more than willing to give their time to help you out for what you might have a problem with. And we've had that reiterated to us time and time again. So, I mean, it's been nice to know.Sean:38:17Hmm. And, I don't know if before we talked about how we got the internship, and I feel personal connections are the biggest, you know, it's not about going on a website and clicking apply. It's about going to the conferences and meeting people from TGS and they're extremely friendly. We've all seen that firsthand. So I'd definitely recommend, and I, I would recommend it as well that you would get an internship with TGS, but just go up and see them during conferences, talk to them, ask them about opportunities, say, Hey, what are you guys doing? Be interested. and even if you don't get something out of it, that's fine. You're still gonna make connection, connections and learn about where the industry's heading.Hualing:38:53Yeah, I definitely agree with Sean, cause I met Alex on with, the person, our geoscience group, we met during the AAPG meeting at San Antonio and I talked to him and, he talked to me about his project and what I may be expecting for my interns. I think that definitely helped. And yeah, when I first day, when I came here, I saw him as, hey, yeah, that's, yeah. I feel like familiar and yeah, I'm more easy to get along. Yeah.Erica:39:28What have you gained during your time here at TGS that you're gonna take with you as you continue your studies and your career?Sean:39:36Everything we just talked about. Yeah, no, I mean that, that's a good sum up question. So the, the connections we've made with all the people here, not just in the Geo science team, every, every other team that there has that there is at this company. All the skills that we're learning with these different programs, the different perspectives we're getting because we're looking at, again, not just geological data, we're looking at, these problems more holistically. All that and above, I think is what we're going to take with us.Cahill:40:02Yeah. I think, you pretty much nailed it on the head. It's seeing the, the geoscience in an actual industry application in its own way. It's a lot of different moving parts coming together for an end product that's ultimately valuable and generates business. And then seeing how that works, you know, if on a fundamental level that's, that's pretty interesting and being able to be a part of, it's pretty cool. So.Erica:40:27Well, awesome. Well, thank you guys for being here. Thank you for talking with us today, and we'll let you get back to work.

Here I'm just letting my listeners know what I'm going to discuss , and be about to grow interest in my podcasts!

Carl Allen and I celebrated our mutual birthday last month and I figured I'd change things up and give everyone else a gift on my birthday (the streaming version on the other site), by posting all 3 parts of mine from the party. Here I'm doing all 3 parts together. Enjoy! Subscribe on iTunes: http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?id=306968245 Follow on Facebook: http://www.facebook.com/home.php?#/group.php?gid=2343903312&ref=ts Follow on Instagram: https://www.instagram.com/dj_j_me (and more archived mixes can be streamed at mixcloud.com/soulshack) Bookings: jamiewichartz @ yahoo.ca (or for unreleased exclusive mix 8gb thumbdrives) Here's the playlist(s): Jamie’s & Carl's Birthday Bash! (Apr 27, 2019) Part 1 1. Dreamer - Pete Rock 2. Woo Hah (Acapella) - Busta Rhymes 3. Express Yourself (Faint One Edit) - Charles Wright & the Watts 103 St. Band 4. Proud - Waajeed 5. My Lovin' (Theo's Cheaptrick Mix) - En Vogue 6. Do Thangs - Casual Connection 7. Groove Thang (Joshua Pathon Edit) - Zhane 8. Don't Walk Away - Jade 9. Finesse Call (King Most Redirection) - Usher x Bruno Mars 10. Every Little Step - Bobby Brown 11. Every Little Thing U Do (rmx) - Christopher Williams 12. I Like Your Style - Bubba 13. Somebody For Me - Heavy D & the Boys 14. Boogie 2nite - Tweet 15. Breathe and Stop - Q-Tip 16. One Thing - Amerie 17. Starboy (Acapella) - The Weeknd Ft. Daft Punk 18. Just Wanna Love U (Give It 2 Me) - Jay Z 19. Nice For What - Drake 20. Sitting Home - Total 21. I Need a Girl Part II - P. Diddy 22. Let Your Hair Down - Dwele 23. Weekend - Kenny Lattimore 24. Believe In Love (Teddy Bear Club Mix) - Teddy Pendergrass 25. Don't Talk (Street Remix) - Jon B 26. Anything (Old Skool Version ft. WU-Tang Clan) - SWV 27. Regulate The President (Flipout & Nick Bike Blend Remix) - Warren G ft. Nate Dogg 28. The Next Episode - Dr. Dre 29. I Get Around - 2Pac 30. Shoop (Acapella) - Salt N Pepa 31. I Got It Made - Special Ed Part 2 32. Return of the Mack (King Most Redirection) - Mark Morrison vs Mavado 33. Big Up - Rayvon Shaggy 34. Creep (Acapella) - TLC 35. Taxi Fare - Mr. Vegas & Lexxus 36. Action - Terror Fabolous 37. Dickie - Buju Banton 38. Ghetto Red Hot - Supercat 39. Real Love (rmx) - Mary J Blige 40. They Want EFX - DAS EFX 41. Oh My God - A Tribe Called Quest 42. I Know You Got Soul - Eric B. & Rakim 43. The Choice Is Yours - Blacksheep 44. Be Faithful - AV8 45. Shout (accapella) - Tears for Fears 46. Work It - Missy 'Misdemeanor' Elliott 47. Cherchez LaGhost - Ghostface Killah 48. Tell Me (acapella) - Groove Theory 49. Buck 'Em Down (rmx) - Blackmoon 50. Most Beautifulest - Keith Murray 51. How High (Acapella) - Redman & Method Man 52. Flavor In Your Ear - Craig Mack 53. I'll Be There For You (You're All I Need) (Puff Daddy Rmx) - Method Man Ft. Mary J. Blige 54. Try Again (Acapella) - Aaliyah Feat. Timbaland 55. Pray For Me - The Weeknd ft Kendrick Lamar 56. The Juicy Message (Casual Connection boogie funk mash-up) - Notorious BIG vs Grand Master Flash 57. Lights, Camera, Action - Mr. Cheeks 58. Sweetest Thing (rmx) - Lauryn Hill 59. Award Tour - A Tribe Called Quest Part 3 60. Weak At The Knees - Slave 61. Do you remember funkin in jamaica (Shea Butter Edit) - Michael Jackson 62. Encore - Cheryl Lynn 63. I Wanna Thank You (Ted Smooth remix) - Alicia Myers 64. Set It Off - Strafe 65. I'll Be Your Friend (orig) - Robert Owens 66. Fired Up - Funky Green Dogs 67. Burning (Original Vibe Mix) - MK 68. Bang Bang You're Mine (Rock Me Gently Mix) - Bang The Party 69. Sweat - Jay Williams 70. Some Lovin' - Liberty City 71. That's The Way Love Is (Deep mix) - Ten City 72. You Used To Hold Me - Ralphi Rosario 73. Work It To The Bone - LNR 74. Deep Inside - Harddrive 75. Love & Happiness (Club Mix) - River Ocean feat India 76. Got To Give It Up (acapella) - Marvin Gaye 77. What A Sensation - KenLou 78. This Is America (Todd Terry & Louie Vega & Kenny Dope Remix) - Childish Gambino 79. Men From the Nile (watch them come) - Roy Davis Jr. 80. Days Like This (Spinna Vocal Mix) - Shaun Escoffery 81. (We Had) A Thing (Matty's Deep Zone Mix) - Abstract Truth 82. Sing It Back (Boris Musical Mix) - Moloko 83. That Girl (Mark Di Meo Edit) - Stevie Wonder 84. Flowerz - Armand Van Helden Ft. Roland Clark 85. Superman - Black Coffee 86. When Doves Cry (DJ-J-ME Music & Wine redrum) - Prince 87. Tears (Classic Vocal) - Frankie Knuckles pres. Satoshi Tomiie

Some time off and I'm back and ready to roll.  I'm having fun with breaking out of the boundaries of just a straight up 4/4 set.  The last couple of episodes have explored tempo and break beats.  Here I'm trying to combine a straight and break beat flow.  I hope you all enjoy! RC

Welcome to the very first episode of Simply Muna's podcast. Here I'm just giving you lovely people a little introduction into what's to come in the future.

Here I'm looking at the feud between Ariana and Kris Wu. At the same time, explaining how racism comes into play.

Here I'm just telling you a little bit about why I'm doing this and offering listening suggestions. --- Support this podcast: https://anchor.fm/natalieJoyBible/support

Here I'm describe this whole situation with Utada Hikaru and her Italian ex-husband Francesco Calliano.

"Be thankful for what you have, and you'll end up having more. If you concentrate on what you don't have, you will never have enough." - Oprah Winfrey>> Enjoyed this podcast episode? You can say share your thanks by leaving a review in iTunes here: www.thrive.how/review

Here I'm having an intimate chat with Author, Speaker, and Coach, Cortney McDermott. She talks through her personal experience of being "miserably successful" and how important it is for each of us to contribute to the greater whole, in the way we were designed to.She also specifically addresses:What a sustainable life looks like?How baby-steps are what often lead us to our greatest changesHow we can identify, and then start taking, our own baby-steps towards a life that brings us joyHow we can tap into our deepest selves needsAnd how Compound Interest can be an important concept when we think about personal growth (that small bit of effort on a consistent basis adds up to a whole heap!).Cortney's book - Change Starts With You - get it here: https://www.amazon.com/Change-Starts-Within-You-Confidence/dp/0998955205/ref=sr_1_1?ie=UTF8&qid=1497023369&sr=8-1&keywords=change+starts+within+youTo learn more about Cortney and her work, head over to her website: www.cortinc.comBooks Cortney mentioned in this podcast included:Sapiens - A Brief History of HumankindThe Top 5 Regrets of the DyingA Course in Miracles See acast.com/privacy for privacy and opt-out information.

This episode I'm talking why it's important to consider a Future Vision for yourself. Change is a constant, and yet most of us underestimate how much we do change! If we're not in the driving seat, setting our course, life has a tendency to just happen to us.Here I'm going deeper into:How it's easy to look backward, but looking forward requires us to look insideThe difference between Therapy vs. CoachingWhat life is like when you're on the Offense rather than on the DefenceAnd how taking the time to think about your future breeds possibility (and possibility contains a spark of magic in my mind! ;))I reference Dan Gilbert's TED talk, The Psychology of Your Future Self: https://www.ted.com/talks/dan_gilbert_you_are_always_changingI also refer to an article I find useful in describing the difference between Therapy & Coaching by Patrick Williams. You can download a copy of that here: http://www.cce-global.org/Assets/BCC/Resources/CoachingvsPsychologyTheGreatDebate.pdfIf you're interested in knowing more about me and my coaching, head to my web-home: www.thrive.how See acast.com/privacy for privacy and opt-out information.