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In this episode we are joined by Latesha Byrd, Who is a linkedin top voice, executive coach, speaker and CEO of perfeqta to discuss: Why you Should Prioritise DE&I During a Recession This episode of the HR Leaders Podcast is brought to you by our friends at HiredScore.What if we could help you say goodbye to the old HR world of disconnected tech stacks, never-ending change management, reactive processes, and complex workflows? Hired Score's talent orchestration technology, powered by AI, lets you do more with less by connecting and powering your existing and future tech stack. Download their white paper on why automation, why now, and, where HR leaders should begin. http://bit.ly/3KK6l0C

I During this incarnation of God on earth, He does His work among man. All of this work has one purpose— to defeat the devil Satan. He will defeat Satan through conquering man, also through making you complete. When you bear resounding testimony, this, too, will be a mark of Satan's defeat. God is incarnated just to defeat Satan and save all mankind. II In order for Satan to be defeated, man is first conquered, then made complete. But in substance, while defeating Satan, God saves man from the world of pain. No matter if this work is carried out in China or throughout the universe, it's all to defeat Satan and save mankind, so that man can enter the place of rest. God is incarnated just to defeat Satan and save all mankind. III The incarnation of God in the ordinary flesh is precisely for the sake of defeating Satan. The work of this God of flesh is to save all those who love God beneath heaven. It's for the sake of conquering all mankind, and also for the sake of defeating Satan. The core of all God's work is inseparable from defeating Satan for mankind's salvation. God is incarnated just to defeat Satan and save all mankind. God is incarnated just to defeat Satan and save all mankind, save all mankind. He's saving all mankind. from "Restoring the Normal Life of Man and Taking Him to a Wonderful Destination" in The Word Appears in the Flesh

I During this incarnation of God on earth, He does His work among man. All of this work has one purpose— to defeat the devil Satan. He will defeat Satan through conquering man, also through making you complete. When you bear resounding testimony, this, too, will be a mark of Satan's defeat. God is incarnated just to defeat Satan and save all mankind. II In order for Satan to be defeated, man is first conquered, then made complete. But in substance, while defeating Satan, God saves man from the world of pain. No matter if this work is carried out in China or throughout the universe, it's all to defeat Satan and save mankind, so that man can enter the place of rest. God is incarnated just to defeat Satan and save all mankind. III The incarnation of God in the ordinary flesh is precisely for the sake of defeating Satan. The work of this God of flesh is to save all those who love God beneath heaven. It's for the sake of conquering all mankind, and also for the sake of defeating Satan. The core of all God's work is inseparable from defeating Satan for mankind's salvation. God is incarnated just to defeat Satan and save all mankind. God is incarnated just to defeat Satan and save all mankind, save all mankind. He's saving all mankind. from "Restoring the Normal Life of Man and Taking Him to a Wonderful Destination" in The Word Appears in the Flesh

This conversation is with renown insta-runner Kimberly Underwood about all things running training. Kimberly recently dropped her Marathon personal best time from 3:38 to 3:11 in under 2 years with a few simple changes under coaching guidance of Elite Half Marathoner Ryan Vail. Kimberly and Ryan have taken a much more relaxed approach to training in many ways: they no longer count mileage, they no longer shoot for PR’s in every workout and they make sure they train with other runners as good as them.. something Kimberly learnt from talking with elite African athletes. Don’t forget to check out our new book: Eliud Kipchoge – History’s fastest marathoner: An insight into the Kenyan life that shapes legends — — — — — — Podcast Transcription Matt Fox @ Sweat Elite: Hi Kimberly. Thanks very much for joining me today. You’re over in San Diego, in California right now, and I’ve asked to chat with you today because you have plenty of excellent running training advice coming through from your Instagram account, which relates very closely with, I guess, the experiences we’ve had talking to a lot of the elite athletes we’ve been meeting with and talking with over the last couple of years. So, thank you very much for joining us, and… Yeah. I’m looking forward to the conversation about your training and many other things that you’re, sort of, aiming towards in the future. Kimberly Underwood (@trackclubbabe): Thank you so much for having me, Matt. I’m super excited to chat! Matt Fox @ Sweat Elite: Cool. So, right now, you’re training towards the California International Marathon this December. Is this the first time you’ll be running that event? Kimberly Underwood (@trackclubbabe): No. I ran it last year, after I basically took a 22 month break from the marathon, and it was my first marathon after almost two years. I ran it in December, and that’s where I had my breakthrough race, at the 3:11 marathon. Matt Fox @ Sweat Elite: Awesome. And that’s your personal best to date? Kimberly Underwood (@trackclubbabe): Yes! It was my personal best, and after… I’ve had a string of 6 marathons in 23 months, and my last three were 3:47, a 3:39 and a 3:38, so after that last one, I was, like, ‘I need to take a break and I need to regroup.’ Matt Fox @ Sweat Elite: And you really came back and improved a lot on that. Kimberly Underwood (@trackclubbabe): Definitely. I’m really grateful that things finally turned around. Matt Fox @ Sweat Elite: Awesome. So, I guess this is a perfect time to talk about what you changed in your training, or mentality, or whatnot, to see that sort of improvement. Because that’s a massive jump. As I’ve already said at the start – for anyone that isn’t already following Kimberly, whose Instagram handle is @trackclubbabe. It would be really cool to speak a bit more about, yeah, what you’ve changed in your training, your mentality, to allow that sort of improvement to happen. Kimberly Underwood (@trackclubbabe):  Yeah. So, you know, I…  I had one tough marathon, and then, after it, I was just, you know… ‘I need to get back out there and do this again!’ And it’s really tough, coming into the next marathon cycle, kind of, with, like… I don’t want to say ‘loser’s mentality’, but just, like, trying to prove something and kind of… Matt Fox @ Sweat Elite: Sure. Kimberly Underwood (@trackclubbabe): Feeling really defeated. And I basically went into three full cycles with that mentality. And, after the last though marathon in Tokyo, you know… Initially, after the race, I said ‘I’m not doing another race for a really long time, I need to get things… Like, something needs to be sorted out.’ And then, like, the next day, I told my husband – ‘You know what? I’m just going to sign up for this marathon in two months because I need to prove that I can do Boston again.’ Because I already qualified for Boston two times, but then I started regressing and doing poorer performances than I had done, and, luckily, Tyler – my husband – said, ‘Nope, you’re not signing up for that race. You’re doing the break you said you’re going to do. We’re going to get, like, you back on track.’ You know? And… You know, sometimes, when you’re second day of the cycle, it’s easy to try to, like, keep trying to put yourself out there, to try to prove yourself again… But I think it was really helpful for me to, you know, just take my pride and ego out of it, and just say, ‘I’m going to just sit back for a while and not do any marathons, and not feel the need to prove myself…’ And, so, just having a more patient and humble mindset with my running really helped me to take that step back. And then, from there, I… I just, literally, changed everything about my training, everything about the way I thought. Some of the main things that I changed were: I started running with people, you know, in all those training cycles before, I pretty much isolated myself and ran alone because of… Like, I was embarrassed because I felt like my running was poor, so I kept my running poor because I refused to be challenged by other people. But that was, you know, tough and… Matt Fox @ Sweat Elite: I think that’s something a lot of people experience, as well. Kimberly Underwood (@trackclubbabe): Totally. It’s a really tough cycle, because you’re, like, feeling insecure and embarrassed about how your running is, but, in order to get better, it’s ‘Iron sharpens iron.’ So, if you’re not putting yourself out there in the mix and challenging yourself… You know,the first couple of times, it might be tough, you know? And you have to really check your ego, because… Because you’re running with other people, who are at different levels, and… But the way you get better is by throwing yourself into the mix. And so, you know, putting myself… Running with other people just made the process so much better, and it made me become a quicker runner, it made me enjoy the process more, you know… I learned so much from them, so that was something that was huge. You can’t… I mean, you can do it alone, but I just don’t think you should. Matt Fox @ Sweat Elite: Absolutely. And one of your Instagram posts from a couple of weeks, or potentially about a month or two ago – sorry – you said, ‘The piece of advice I heard most often from the Ethiopian runners was that it was impossible to improve on your own.’ And the quote you’re mentioned there is, ‘Training alone is just for health. To be changed you must learn from others.’ And I really agree with that, having spent quite a bit of time in Africa, with some elite running groups, it is absolutely… What they do there, they train in groups, and I think a lot of people listening or reading this would definitely relate to that, and… I guess, I’d like to know: how did you solve that in your own mind? To go from running on your own to going, ‘Right, I’m going to join a group and actually train with people.’ It must have been a big step. Kimberly Underwood (@trackclubbabe): It really was. Honestly, my husband had told me for a while that I needed to do it, and then I had a friend who really was, like, ‘You need to be running with people. You can’t be doing these workouts alone.’ And so, then, one day I finally got up the courage to text my friend, Shambra, and just say, ‘Would you want to do a workout with me?’ You know, and that’s, like… It doesn’t sound like a big deal, but it was a huge deal for me then. And, you know, we got some other girls, and, you know, our training cycle towards the CIM was just amazing because of the synergy of our group, and… You know, I think that taking that first step and just putting yourself out there, and finding people to train with… It’s just so amazing for your running. Matt Fox @ Sweat Elite: Absolutely. And which is the group that you train with there, in California? Kimberly Underwood (@trackclubbabe): Well, right now, my husband belongs to a sub-elite team called Prado Racing Team, so I’ve been doing all my workouts with them, and they are so quick and all so talented, so I’m fortunate to even just be able to get my training in with them. Matt Fox @ Sweat Elite: For sure. And I guess this is a good time just to briefly touch on the sort of training that you have more specifically been doing, you know, whether it’s mentioning the training program that that group does, or probably, more specifically, what you’ve been doing. Because of, linking back to that improvement, it would be cool to hear what you do on a weekly basis – what your typical Monday looks like, typical Tuesday, because you have seen this massive jump, and, although a lot of it is psychological, you’ve probably – as you’ve mentioned already – you’ve changed your training a lot. So, it would be cool to hear a bit more about that. Kimberly Underwood (@trackclubbabe): Yeah. So, I also started working with a coach last November, October, I believe. Ryan Vail – he actually just ran 1:02:19 at the Great North Run, which is amazing, such a fast time. Matt Fox @ Sweat Elite: Wow. That’s very quick. Kimberly Underwood (@trackclubbabe): But he’s, you know, he’s a phenomenal elite athlete, and I love his approach to training. It’s super conservative. When I started working with him, I kind of told him my parameters. Like, when I had to regroup two years ago, and take a break from the marathon, I changed everything. So, I went from just, like, overtraining and running way too much, and just doing all of these miles that were not… They are counterproductive. And I… My boundary was, I wasn’t running more than five times a week. So, going from doubles to only five runs a week was a big shift for me. And, you know, I could have made the choice to add more days as I got better, but my philosophy has been, like, ‘As long as it’s working, let’s keep it here.’ You know? And so, we kept my training at five days a week, because I think that this works for me and I don’t want to overload myself. So, basically, Monday is an easy day. Tuesday I have off. Wednesday I do a track workout, and Thursday is another easy day – you know, just running, like, six miles. Friday I take off and do strength, so my off days, I to strength work, just with, like, weights. And Saturday, I do a tempo long run combo. So, I did twenty miles this Saturday with, like, five mile warm up and eight by one mile repeat, and then finished it off with a cooldown. So they get to be pretty big days, and then Sunday is another medium long easy run. Matt Fox @ Sweat Elite: Sure. Yeah, I did see a post on your… A really good post on your Instagram, about the twenty mile day that you did recently. It was very well explained, and if anyone is interested in hearing more about that particular workout, I would recommend going to check that out. It would be good to hear a little bit about the Wednesday, when you said you do… I think it was Wednesday you said you did track. Kimberly Underwood (@trackclubbabe): Yeah. Matt Fox @ Sweat Elite: What are a couple of key workouts that you’ve been doing, or maybe some of your favorites, on the track? Kimberly Underwood (@trackclubbabe): Yeah. So, I’ve been really enjoying the track, it’s fun just to be out there with all the girls, just running fast. I think one of my favorite workouts, just because it’s been so… They’ve gone so well when I’ve done them, has been four by mile on the track, and the most recent time I did four by mile a couple of weeks ago, I did, like, a ten second mile PR as my first mile in the workout, and it’s just the synergy of running with these really incredibly talented girls, just pulls you along, and just helps you find your own potential. So, yeah. I really enjoy mile repeats on the track, or, you know… I also enjoy the short intervals, too, because I like running fast. Matt Fox @ Sweat Elite: Yeah, absolutely. And when you’re doing these mile intervals there, are they around, I guess, maybe, a half marathon, or 10K half marathon to marathon pace? Somewhere in there? Kimberly Underwood (@trackclubbabe): No. The mile intervals are all at mile PR pace. My training is just a little bit different, because my husband, like, laughs at… Like, when we try to, like, describe pacing for my workouts, because… I think, because of where I am, which is not extremely fast, that my speed workouts can be a lot faster than, say, an elite athlete would be paced at, if that makes sense. So, just because, like, the more amateur the runner, the more spread out all of those times seem to be. So… Because I’m improving so quickly, it’s also, like… If I say ‘half marathon pace’, it’s kind of, like, ‘Well, I had to run a half marathon to make capability, so which pace are we talking about?’ It kind of makes everything a bit confusing. Matt Fox @ Sweat Elite: Absolutely. No, I understand. That’s really interesting, thanks for sharing that. Another really good post of yours, which I’d like to briefly touch on – because this is something that we’ve definitely learned from speaking with athletes such as  Eliud Kipchoge over in Kenya [more info here], and from Mo Farah’s training group [more info here].. the header of the post is ‘Why every workout isn’t a PR workout?’ You briefly talk about… one quote from there is, ‘I’m realising I need to relax my standards for a good workout, and not limit good workouts to ones where I can run faster than I previously ever had in a workout, because that’s not necessarily the point of them.’ I think this is something that a lot of people, again, do accidentally. They really try, and maybe it’s not an accident, but they try and push themselves too hard in every single workout. So, it would be really good to know how you discovered this kind of idea, and what you think about this topic… Kimberly Underwood (@trackclubbabe): Yeah. Well, I think that it’s… You know, a lot of maybe really type-A people gravitate towards running because it’s such a quantifiable activity. Matt Fox @ Sweat Elite: Absolutely. Kimberly Underwood (@trackclubbabe): You know, and so, it gives you kind of that gratification that you need out of something, because you can quantify it – there’s paces, there’s, you know, all these types of things you can measure. And so, that’s why a lot of people like me tend to gravitate towards running. The bad thing is, though, that we use these measuring standards to tell us if we had a good or bad day, which is not totally fair. Matt Fox @ Sweat Elite: Absolutely. Kimberly Underwood (@trackclubbabe): There’s so many variables that go into it, and the point of some workouts may not be to have the very fastest, you know, 800 you’ve ever ran in that workout. There’s just so many different things that go into a full training plan. And so, I think that realising the purpose for workouts, and realising that everything fits into a puzzle, and that it doesn’t have to be your very best day every single time you go out to have a workout is super helpful. It’s definitely something I’ve still been trying to grasp as, like, an amateur runner. My husband, Tyler, he’s a 2:18 runner, so he’s extremely fast, and he also just has a more laid back personality, so I think being around him has helped me to take a better approach to things, because he can go to a workout and not have executed all the fastest K repeats, thousand repeats, you know, he’s ever done, and he can say, ‘It was a good workout. It did what it was supposed to do.’ And so, I’m learning that that’s the approach I need to take for longevity. The way I’m looking at it as, like, success or failure, is just too hardnose to make this a really enjoyable, you know, and successful approach to, you know, training for races. Matt Fox @ Sweat Elite: Absolutely. And this is something that we spoke very briefly about with Patrick Sang, who is Eliud Kipchoge’s coach… (article of interview with Eliud Kipchoge’s coach on training here). He mentioned that, in the work… Within his group, there are a few people that are, sort of, this personality, and they really like to try and smash themself on… In every workout, and try to improve themlself, and it’s interesting… Kimberly Underwood (@trackclubbabe): Yes! Matt Fox @ Sweat Elite:  He mentioned something along the line… This is a year ago now, last August we were over there, he went something along the lines of, it’s interesting for him to see a large group of people that… There’s Eliud on one end of the spectrum, that’s completely contempt with going out and doing a session where he’s nowhere near hitting his best times because he knows it’s part of a bigger picture… And then, there’s athletes in there that are trying to improve themself every session. And he mentiones something like, ‘It’s funny how all of the faster athletes, at the end of the day, are towards Eliud’s side of things, where they don’t necessarily track how they’re comparing each workout, and they just turn up, they get it done, and when the time is right – which is often three to four weeks before a big race – they really try and hit the session then. But when they’re three, four, five months out, it’s not overly important. So, it’s really interesting to hear you discover that on your own, as well, because I think it’s something that a lot of people never figure out.  [Link to full Eliud Kipchoge Training Log in e-book here] Kimberly Underwood (@trackclubbabe): Totally. And I think that it’s… I mean, it’s such a key part to us, honestly, just enjoying this process. Because, if we’re looking at every single workout as an opportunity to succeed or fail,  it’s, honestly, way too much pressure to put on ourselves, it can lead us to being overtrained, or just stressing us out too much, you know? And it really is just showing up every day and being faithful to the work that day, not having to knock it out of the park every single time, you know, you go out and run. Matt Fox @ Sweat Elite: For sure. And I guess this is a perfect way to transition to another part of… I liked a lot, which the header was, ‘I don’t… Why I don’t get hung up on mileage anymore’. Kimberly Underwood (@trackclubbabe): Yeah. Matt Fox @ Sweat Elite: And the first thing it says, ‘Mileage is sexy. What’s not sexy is doing a conservative amount of miles with a lot… At an easy pace.’ So, yeah, it sounds like you’ve learned a lot of lessons on the way here, and I think they’re lessons that a lot of people are still learning right now, so it would be good to hear a little bit more about your opinion on the topic of mileage. Kimberly Underwood (@trackclubbabe): Yeah. You know, I think that… You know, while you’re going through these lessons, you’re like, ‘I wish that I had figured this out, you know, a different way, where I didn’t have to be learning the lesson the hard way.’ Matt Fox @ Sweat Elite: Yes. Kimberly Underwood (@trackclubbabe): But, you know, in the grand scheme of things, I spin around it for about… Matt Fox @ Sweat Elite: I think that’s how you learn best, through – when they hurt you the most. Kimberly Underwood (@trackclubbabe): Exactly. And, you know, in the grand scheme of things, I’ve been a runner for six years, so I guess it didn’t take me twenty years to learn some of these lessons, and if I can now take the super conservative approach to my running, you know, to the rest of the time I’m running, then, you know, it’s a well-learned lesson. But, yeah, I… You know, I think that I belong to this Instagram world of running, and it’s so easy to get caught up with what everybody else is doing, and… You know, I don’t know if elites post their trainings so much, or really care about what other people are doing, but, you know, in our little world, it can be easy to get caught up in what other people are doing, and then compare what your training is… And, honestly, after I got burned after Boston, you know, I did eighty mile weeks for, I think, six weeks straight. And I was so burned from that, and I took such a conservative approach that I really don’t care what everybody else is doing, because I’m over here, doing pretty much the max I can do without burning myself out. So, there would be no possibility of me doing more, you know? And I think that’s what every person needs to find, just like, what’s the sweet spot for you? And the sweet spot should be: what has you improving, you know, and progressing at a steady rate? What has you feeling good and not completely overloaded? And just stick with that. If somebody else is able to do a hundred mile week, that’s great. That’s amazing for them. But, you know, for me, I’ve had to realise that being able to hit that kind of high mileage takes years. And for you to try to rush the process and at high mileage, and workouts… I mean, it’s not a great recipe for a successful running career. Matt Fox @ Sweat Elite: No. And one really good quote you have on the same post is, ‘If you do not have the proper base foundation, then too many miles may be counterproductive.’ Kimberly Underwood (@trackclubbabe): Absolutely. I mean, when I was training for Boston, I was so focused on the mileage I was hitting each week. That was, literally, what my posts were about. Like, ‘I hit eighty miles!’ And all of my workouts during that time were suffering. I wasn’t hitting paces, I… During my tempo runs that are supposed to be, you know, not stopping – so it’s, let’s say, six miles, you’re not supposed to stop one time, I’m having to pause my watch multiple times to take breaks, because I’m, like, totally winded. You know… And I was just so blinded by this, like, idea of mileage, and just this, like, status of mileage, that I was neglecting the huge red flags that were coming up. You know? I’m not hitting any paces, this should tell me that this is not working out for me. But I just thought mileage overruled it. Like, even though I’m not hitting paces, it’s OK – I’m hitting the miles. And, you know, now I’ve learned, you can hit all the miles you want, and you’ll probably not hit that marathon out of the park if you’re not hitting any of your paces in any of your workouts leading up to it. Matt Fox @ Sweat Elite: Absolutely. That’s really interesting. And I think, again, it’s another lesson that a lot of people take a while to properly learn. Kimberly Underwood (@trackclubbabe): Oh, absolutely. Matt Fox @ Sweat Elite: Well, thanks very much for all of your advice here. I think… One of the last things I’d like to ask you is about an interesting post that you posted about sugar. Kimberly Underwood (@trackclubbabe): Oh, yes. Matt Fox @ Sweat Elite: Yeah. So, you’ve been experimenting, it sounds like, with no or very low sugar. You mentioned that you’ve been using Hammer nutrition gels, which have a little bit of sugar… Yeah, I’d love for you to talk a little bit about this, because I think it’s something that… It’s a great experiment to run, and I’d like to hear about your experience here. Kimberly Underwood (@trackclubbabe): Yeah, absolutely. So, basically, I had gone a year without sugar back in 2013, and, you know, when I was on it, that whole year I, you know, didn’t crave it, and I loved it. And I slowly started introducing it back in, and then, you know… It’s like a weed, you can’t get it out once it’s there. So, in April this year, I decided to, you know, to try to stop sugar, you know, cold. And I did, like, a no sugar April type of challenge, and , you know, the first day or so was a little bit tough, mostly in just figuring out what to eat. Kimberly Because, you know, you go through your day, and you have, like, your routine of what you typically eat. And if you look at your routine, there could be a lot of sugar in just, like, even health foods, you know? So, I was realising that, you know, my proteine bar in the morning had twelve grams of sugar, or my  Kombucha in the afternoon had, like, sixteen grams of sugar… And, you know, it all starts adding up, and so, I just started finding good substitutes for things that I was already eating, that had hidden sugars in them. And I just created a routine that was sugar-free. And, so, after April, I’ve, you know, allowed myself to have treats now and then, but it’s basically… Like, I just have, like, a sugar-free routine, so if something comes up that I really want to eat, it’s not a part of my daily life, but I can enjoy a treat now and then. So, I feel like that’s a better way for me to live. Matt Fox @ Sweat Elite: Sure. And I’m sorry if you just briefly touched on this, but I may have missed it – what initially got you interested in trying this experiment? Was there any particular reason or was it just you wanted to run an experiment with it, or…? Kimberly Underwood (@trackclubbabe): Yeah, so, I mean… I think that there’s way too much sugar in all of our foods, and, you know, I think the real travesty is that a lot of health companies market things ‘for athletes’, or just as health foods, and they have so much sugar in them. Sugar is just not good for our health. I think the excess consumption of it can just do so much damage to so many different things, and so, because of that, I really wanted just overall health, you know? I’ve taken the last couple of years to really just build myself into the right athlete through just a bunch of different means, and so… Nutrition has been one avenue, and my sugar consumption has been one thing I want to get under control, because, you know, excess sugar feeds inflammation in your body. In order to help your body heal and recover better, it’s better to do, you know, less sugar. And so, like, the most elite athletes aren’t eating all the doughnuts and all the pizza that all of us, you know, Instagram runners are posting about. So, I just wanted to kind of clean up my diet and help my body to handle the pressure of running with just better fuel. So, yeah… I just decided to try to see how going low to no sugar would be, and I started that in April, and I’ve continued it ‘till now. And, you know, my performance has only increased, and never… You know, I had people expressing concern that I need sugar, and I was, like, ‘I don’t think I do.’ And, you know, I still feel great not doing it, and… Like I mentioned in that post, you know, for a race or for a super long run, I’ll take a gel just so that way I’m giving my body what it needs at the moment, but I… You know, I wasn’t trying to address, like, those type of things when I was going no sugar. I’m trying to address the 99% of the time sugar that you’re doing, you know? Matt Fox @ Sweat Elite: Sure. Kimberly Underwood (@trackclubbabe): Taking gels at a race happens so infrequently that, you know, I can take those and I’m not really that concerned about it. But, I don’t need to be just having brownies for breakfast like I had been having. Matt Fox @ Sweat Elite: Awesome. Well, yeah, thank you very much for joining us today. It’s definitely been a lot of top advice there, and I recommend anyone listening to this, or reading this, to check out Kinberly on Instagram. She’s got a lot of very good posts, with a whole lot of very good advice that I came across a couple of months ago, and I felt like more or less all of it was very much related to a lot of the advice and information that we’ve come across and discovered through our time interviewing and speaking with a lot of the other elite athletes that are featured on this site. So, all the best in your preparation towards the marathon in December. What is your goal? Kimberly Underwood (@trackclubbabe): My goal is to run sub three this December. Matt Fox @ Sweat Elite: Another big jump. Kimberly Underwood (@trackclubbabe): It’s been a… It’s been a goal of mine for a while, and, you know, I wanted to set myself up for it well last year, so I took a huge chunk of time off  last year, and I know that I’m capable of taking another big chunk off this year, and then seeing where I can go from there. Matt Fox @ Sweat Elite: Absolutely. Cool. Well, thanks again, and all the best for the race in December. Kimberly Underwood (@trackclubbabe): Thank you so much, Matt. I really appreciate it.

节目组: The World Says 世界说 节目名称: Don't get too friendly with SiriS: Good day everyone, you are listening to is the world says from the VOE foreign languages station. As usual, Sherlock is coming!I: This is Iris. Welcome to listen to our program! 插曲1 No Vacancy S: Well Iris, Do you know what I love to do recently?I: umm, let me think it over. Come on, You always talk to me about a TV-drama which was called in the name of people. I think is that! S：You are right! 《人民的名义》绝对是一部令人惊喜的反贪大剧，老戏骨汇聚一堂，集体飙戏。I: 开头两集中侯勇老师的表演就让人感觉很过瘾。S: But do you know how to use a word to describe an experienced actor?I: If it is me, I just say experienced actor.S: let me show the other way of how to say an experienced actor which can be say like this--veteran actors.Just like I said that drama, with an ensemble cast led by seasoned veteran actors Lu Yi and Zhang Fengyi, is built around a complex corruption case brought to light by conflicts at a factory in a fictional province.I: In the history of China's TV drama, This drama can be said have a groundbreaking significance.S: Not only that, they also use many play opposite, which the plot is very twists and turns, by the American audience called China's card house.I: when you say the play opposite, I have an interesting thing to tell you. Wu Gang starred opposite his wife Yue Xiuqing, who also played his wife in this drama.S: 随着《人民的名义》的热播，吴刚凭借炉火纯情的演技，成功塑造李达康书记一角，圈粉无数。I: 听说达康书记的GDP、大长腿还有双眼皮都有大量迷弟迷妹守护了……S: Wu Gang shows off his acting skills in new drama In the Name of People.I: And Ding Yizhen shows off his wealth and power by wearing a LV leather belt. 插曲 2 The cure I：Oh，oh，oh，wait a minute , in the name of people isnot our today's main topic. remember that we have already decided what we are going to talk about last week～siri～. S: oh I remember that .sorry, I took the wrong direction. All right, let's come back to today's topic: Don't get too friendly with Siri.I:oh, wait, Siri just like a lovely robot boy. what's wrong with him?S:by the way，do you often molest the siri on the phoneI:haha maybe S:But a recent study shows that such a play may affect your normal socialI: When we talk to human-like devices (设备) can be great fun – just ask Siri to tell you a joke. S: It may also lead to problems which you're not aware of them. A recent study by scientists from the University of Kansas (KU) in the US found that human-like devices keep people from seeking out normal human interaction (互动) when they feel lonely.I ：During a series of experiments, Taken one of them for example，Participants were introduced to human-like products, including a vacuum cleaner (真空吸尘器) designed to appear as if it were smiling. They were also asked to think about their phone in human-like terms, considering questions like “how much does it help you?”S：The results showed that the participants were happy with the comfort they got from the machines and didn't need to seek out normal human interaction.S：Generally, when people feel socially excluded (排斥), they seek out other ways to reduce the feeling of loneliness.I: Normal ways include increasing their number of social media friends or engaging in (参与) behaviors to seek out interaction with other people.S：But it wasn't all bad news, as the team found that there were limits to how far this effect would extend (扩大). “As soon as we tell people we know that it looks like the [vacuum cleaner] is smiling, they seemed to realize it was a machine and not a person,”. “The effect goes away. This seems to be happening on a very subconscious (潜意识的) level.”I: well，Researchers believe the results are important for consumers to realize how these types of products could affect their social interaction with real people, especially because so many new products feature interactivity.S: so，If you notices you are talking more toSiri lately, maybe that has something to do with feeling lonely,then, it's important to be aware of it.I: why can't The study help companies design products that can increase the well-being of people who feel lonely, without sacrificing (牺牲) normal social interaction.?S: Even so, you'd better take a break from screen time and focusing on developing your real personal connections.I: ok, I'll keep it in mind, so are you. S:Yes,I will, well, That's all for today's listening. Goodbye. I: BYE.如果你喜欢我们的节目，请关注VOE外语广播电台的微信公众号VOEradio和VOE外语广播电台的新浪微博，那里有我们往期的作品。感谢制作苏鑫! 节目监制：周宸聿编辑：张燚铭 余若天播音：张燚铭 余若天制作：苏鑫

I During the time when God works practically, He expresses His disposition and all that He is. He can do work that’s impossible to man. This is where His almightiness lies. He does the work by Himself. This is where His practicalness shows. Bear this on your mind: God’s substance is almighty and practical; each reinforces the other. All He does expresses His disposition and what He is. His being contains His omnipotence, His righteousness and His majesty. II God is almighty and is also practical. His words are with His omnipotence. He is with authority, all that He says comes true. Even before the final result is seen, His almightiness is revealed when He speaks. Bear this on your mind: God’s substance is almighty and practical; each reinforces the other. All He does expresses His disposition and what He is. His being contains His omnipotence, His righteousness and His majesty. III Let’s recall what happened in the Age of Law. When God told Jonah to go to Nineveh, His being practical was thus shown. When Jonah refused, he was eaten by a big fish. There he lived for three days, but he survived and did not die. What God did to him shows God’s almightiness. God always shows in His work His substance and all that He is. IV There are two sides of His essence: His almightiness and His practicalness. They can be seen in every step of His work, and in everything that He does. This is one way of knowing God. Bear this on your mind: God’s substance is almighty and practical; each reinforces the other. All He does expresses His disposition and what He is. His being contains His omnipotence, His righteousness and His majesty. His being contains His omnipotence, His righteousness and His majesty. His righteousness and His majesty. His righteousness and His majesty. from “How to Understand God’s Almightiness and Practicality” in Records of Christ’s Talks With Leaders and Workers of the Church Recommendation: A Cappella "Praise the New Life"

I During the time when God works practically, He expresses His disposition and all that He is. He can do work that's impossible to man. This is where His almightiness lies. He does the work by Himself. This is where His practicalness shows. Bear this on your mind: God's substance is almighty and practical; each reinforces the other. All He does expresses His disposition and what He is. His being contains His omnipotence, His righteousness and His majesty. II God is almighty and is also practical. His words are with His omnipotence. He is with authority, all that He says comes true. Even before the final result is seen, His almightiness is revealed when He speaks. Bear this on your mind: God's substance is almighty and practical; each reinforces the other. All He does expresses His disposition and what He is. His being contains His omnipotence, His righteousness and His majesty. III Let's recall what happened in the Age of Law. When God told Jonah to go to Nineveh, His being practical was thus shown. When Jonah refused, he was eaten by a big fish. There he lived for three days, but he survived and did not die. What God did to him shows God's almightiness. God always shows in His work His substance and all that He is. IV There are two sides of His essence: His almightiness and His practicalness. They can be seen in every step of His work, and in everything that He does. This is one way of knowing God. Bear this on your mind: God's substance is almighty and practical; each reinforces the other. All He does expresses His disposition and what He is. His being contains His omnipotence, His righteousness and His majesty. His being contains His omnipotence, His righteousness and His majesty. His righteousness and His majesty. His righteousness and His majesty. from “How to Understand God's Almightiness and Practicality” in Records of Christ's Talks With Leaders and Workers of the Church Recommendation: A Cappella "Praise the New Life"

A simple three step strategy to make sure you’re in the highest tax bracket. ---Transcript--- Hey everyone, this is Russell. I want to welcome you to Marketing in your Car. I just got done meeting with the accountants, which if you’ve been listening for any length of time you know is by far my least favorite thing in the world. I would have rather gone to the dentist and get my teeth drilled but it is what it is. I met with the accountants to do our tax return stuff and sign a million papers, all that fun stuff. I also had the chance to find out that thanks to Obama, my tax bracket is now, I think we pay 47 percent. Isn’t that crazy, almost half of our money. We’re sitting there first and talking about obviously why it makes us angry. Then there are basically two options. One option is fire everyone and make less money, and just get taxed less or option number two is go and try to make tons more money. You get 50% of it so let’s just double, triple, or quadruple what we’re making. We thought, “You know what? Not only am I going, obviously set a goal to make a lot more money. I want people on my team to max out their tax bracket too.” How cool, yeah, you maxed out your tax bracket but let’s set a goal for our team. I want three or four people on my team to max out their tax bracket too, to make that much money as well. That’s my new goal is to not only max out mine but everybody else’s. It basically comes down to you got to make $450,000 to max out your tax bracket is my understanding, is what the accountants told me today. For all of you guys, I think that should be instead of looking at it as a negative thing because it is a negative thing but when you’re negative about it, it just takes your focus off, it takes your eye off the prize and makes you angry instead. Let’s look at it as a positive thing. For all of you guys, that should be your first goal right now. Everyone has, “I want to make a million dollars,” or whatever but let’s make the goal I want to max out my tax brackets. I need my income to be $450,000 so that boom, I maxed out my tax bracket and the government is going to take half my money. As depressing as that is, that can now be a cool, exciting, fun thing to shoot for. After you’ve done it for yourself, you got any partners, then boom, that’s your next one to get your partners to max out their tax bracket. Then let’s get our employees. Let’s get everyone on our team to max it out because then we’re making a lot of money. That’s fun. That was my big takeaway from the accountants was just let’s shift our focus on what our goals are and figure out how in the world we can max out our tax brackets. There are a couple of ways you can do that. This is the education part of the podcast. I’m assuming that all of you guys here have your own business. If not, you need to start your own business. Let’s get that out of the way. After you’ve got a business and you’re focusing on growing it, there are only a couple of ways to grow a business. A lot of you guys know who Jay Abraham is. If not, he’s a really cool guy to study. As a person, he’s kind of weird but his products are really good. He talks about there’s only three ways to grow a business. He says there’s one way you can get more customers. That’s the way a lot of us focus on. We’re always talking about traffic, advertising, customer acquisition because that’s the first way to grow a business, to get more customers. It’s also the most expensive one. The second way to grow your business is to get your customers to give you more money, to get them to spend more. You can do that by increasing your prices, adding upsells, all these types of things to get them to spend more money. Then the third way is to get them to buy more often. You have more products, more services, more cool things for them. Those are three ways to grow a business. What’s interesting is that most people, they focus just on the first one which is more traffic, more traffic. It’s interesting because I’m relearning this lesson. It’s fun when you know something and relearn it through the school of hard knocks. For example, last month, Neurocell, I don’t know if I mentioned to you guys or not but we made more in Neurocell. Actually, I think it was pretty close to 50/50. It wasn’t quite 50% but Neurocell was almost 50% of our income last month which is crazy, really exciting and cool. The problem is that we spent I think $85,000 in ads to get those things, our customer acquisition. We were getting new customers. We got tons of customers but that is the most expensive piece of the puzzle as well. We’re usually doubling over on our ads but then we still have our product costs, shipping costs, fulfillment, support, call center, all the things that go into fulfillment of it. When all was said and done, we were probably making 20, 25, probably closer to 20 percent which isn’t bad but that’s what it is on our customer acquisition part of it. So if I want to grow it, there are a couple of ways I can do it. One is I can go acquire more customers but again, that doesn’t geometrically grow your business. It just adds more fuel. You’re getting more customers at that 20 percent. The next thing is how do we get them to do step two in the phase which is get them to buy more. What can we tweak or change in our upsell flow? What do we need to add? Can we add another upsell, can we increase the price, can we add a sixth bottle option? What else can we do? In the supplement space, it’s about more products and bigger ticket. In the info product space, one thing I saw Daegan Smith do that was really cool, he had an upsell where the upsell was first I think $500 for this product. It did well. Then he was like, “Hey, what if I sold $500 for the product or $1000 for the license to sell the product?” He did that boom, people started taking the license to sell the product. He doubled the prices and his customer value just shot up dramatically. Then he was like, “Wait a minute, what if I instead of doing that, there was a one-year option license or a three-year, or a lifetime option? The lifetime option is two grand.” He added that in there. It’s basically the exact same thing he’s selling. He just put a license and time limit on it. Suddenly, all these people started taking the $2000 option because they didn’t want to renew it after a year, and increased it as well. What things can you add to your existing sales funnel to increase the average transaction value? That’s the second thing. The third thing is how do you get people to buy more often? What else can we sell them? That’s been, for the last, we’re in April right now, the last four or five days here since we got our month end reports, I’ve been looking at our sales and our profit. Man, for as much gross sales as we did, our profit was horrible on our supplement. I was like, obviously everything we sell after this to these existing customers, we don’t have the customer acquisition costs. We don’t have all the other pieces that are involved. That’s why I’m like how else can we monetize this and get people to buy more often. We started looking at more products in our product line. For me, I don’t want right now to go and buy more supplements because inventory costs drive me crazy but obviously the people that have supplements keep buying supplements. We found some friends that have supplement companies and we’re partnering, selling some of their products. We won’t have as much profit on them but I don’t have to spend ads, do shipping, inventory fulfillment, any of that stuff. They take care of all of that for us. All we got to do is tell my customers about their products. That’s what we’re adding in this month. I was thinking about it. What’s cool is let’s say we sell 30, 40, 50, 60 thousand dollars of affiliate commission on these products? That’s just pure profit to the bottom line. There’s no fulfillment cost, no nothing. It will take that 20% profit margin we’re running at right now with the supplement, and it will make it now 30, 40, 50 percent. That’s how we grow a company. This is some fun stuff. I am sure you have probably heard the Jay Abraham stuff before. I am curious if you are looking at this in your business and thinking about it in this way. Again, I learned about this ten years ago and then again five years ago. Over the last three or four days it has become real to me again. I am looking at how we can grow this company and thinking, “Rats! We are focusing everything on number one which is good, but it is the most expensive by far. How do we add more of number two and number three?” For us it is specifically about number three. With number two we are doing pretty well with the supplement. Let me step back and take a look at DotComSecretsLabs. At DotComSecretsLabs customer acquisition is doing awesome and our resell stuff and backend monetization is also doing awesome. However, in the middle our profit per sell is, I think, where we are struggling. In fact, you have heard me over the last two or three months. I have rebuilt the upsell process for DCS Labs probably three, four, or five times. We could not get the average transaction value high enough. Finally, we cracked the code with this last version and we got it now. This is kind of cool because for every free book we give away we are averaging $49 in cash from the upsell flow. This is exciting. Obviously, we still have to print the books and ship them, so there are still other costs involved. It is cool, though, because we can now spend $20 to $30 on a book and when all the costs are added we are getting pretty close to breaking even. This gives us the ability to buy more media, get more affiliates, and to do all the other fun stuff. It is kind of cool to look at each of our businesses, each of our funnels, and think about those three things and focus on all three of them. Like I said, the money is going to come more from number two and number three most of the time, but all our focus is on number one, including me. We focus our time on traffic, traffic, traffic! It is getting more customers, more people and more people as opposed to focusing on the other two. This is some interesting stuff that you guys can use in your businesses to help you max out your tax bracket, then your partners’ tax brackets, and then your team’s tax brackets and everybody’s. I am not sure if I am going to tell all my people that this is my goal for them. They are going to really want that much money. However, I think it is a good goal to set. I am going to talk to them and have them set this goal for themselves, as well. They can start focusing on this and try to figure out ways inside of our company, inside of what we are doing, to increase what they are making. Together we can figure out other ways to add value to reach the point where they can max out their tax brackets, as well. It is a fun goal! I hope it gets you excited. It gets me excited! It is the one exciting thing I got from the accountant today. Everything else is what it is. I am almost to the office, you guys. If you like this podcast, please go to iTunes and let us know. Also, we have started our beta for ClickFunnels. A couple of you guys are in there and it is going crazy. I think there are about 30 people in this beta group. One guy listed off, “This means I can cancel Visual Web Site Optimizer; I can cancel Lead Pages; I can cancel GoToWebinar.” He listed off all the things he could cancel and it added up to $300 or $400 a month in fees he could cancel by using ClickFunnels. He could get all of this at about a tenth of the price which is pretty exciting. Three or four people said almost word-for-word, “This fills in and solves all the problems I have ever had with Internet marketing; figuring out how in the world to get a sales funnel up.” This is exciting, too. I am fired up about it and I think it is going to be exciting. We will spend two weeks or so in beta getting everybody in there. We are finding bugs in the templates and little things like that. We are knocking them out as quickly as we can. It is kind of a fun process. I have never gone through this before. This is what we are doing right now. We are cleaning it up and adding more and more templates. After that we are thinking about launch strategies. I do not want to do what a lot of companies do. Some of my friends own a company called Kijabi. When they launched they had a huge, Internet marketing-style launch. I have no idea how many members they got, but I am sure it was 3,000 to 6,000 people in there. People came in, but with that many coming in that quickly, you just cannot keep up with support. They had headaches, issues, and all the stuff that comes with that. A lot of people dropped out quickly, as well, and there were a lot of bad reviews written about them, about how it did not work and so on. Eventually, within a couple of months they had it all figured out and now it is a very, very good product. However, you have only one shot to make a killer first impression and they lost that. The people did not come back and they will not come back. For me, I was thinking that I should have joined Kijabi a long time ago. Why didn’t I? During the product launch I read a review from someone who talked about how bad it was. That was four or five years ago and because of it I never opened an account. I am sure it is now probably the coolest thing in the world, but because of someone’s bad experience, it kept me from even attempting to try it. We do not want to have that with ClickFunnels. We want to do it differently. I am thinking about more of a delayed rollout. It would be kind of like going to the DMV. You take those little stickers with the little number on it which tells you where you are in the line. We would have something like that where everybody takes their “sticker.” Each day we would unlock it and say, “Today we are going to let 50 people in, so that is numbers one through 50. Your number is now live. You can come in and get a beta account.” We would let 50 people in and they could spend a day or two in there. We would make sure there were no issue or bugs and then boom! We would open it up and let the next 50 people through. This is how Gmail launched. You had to be invited by somebody. It was a slow rollout and it caused a lot more mystery, buzz, and excitement. I think we will make it where those 50 people come in under an agreement. You have to create a funnel the first day otherwise we kick you out. We want to make sure people are using it. Second, if they like it or hate it (I don’t really care), either way they have to write a review about it on their blog or on their Facebook. We want to cause buzz, get people talking, and make everyone want it, right? I think this is the rollout strategy we are looking for. I want to make people go crazy. Also, we will have the ability from a support standpoint to handle it, to grow it, to scale it, and when we are ready to open the floodgates and allow a million people through, we will have the infrastructure and everything in place. All the bugs will be gone and it will be a rock-solid product from day one. This is kind of what we are looking at. I am excited. It will be fun to see how we end up deciding on the execution. This is what we were talking about yesterday a bit. I think it would be fun. It would be like a big game. In a couple of months I think we could get 4,000 or 5,000 very active, very solid customers this way. With Labs, I think we have sold 4,000 or 5,000 DCS Labs books now. We do not have any affiliates promoting it yet. We have a couple that have picked it up, but we have not asked any affiliates to promote it yet. It has just come from our own traffic and Facebook. I think we can do something similar with ClickFunnels. Anyway, I am at the office. I had a long drive from the accountants’. I hope you did not mind me rambling this whole time. That’s it for today. Have some fun! Go to max out your tax brackets and we will talk to you guys again soon.