Podcasts about one i'm

MENTORS RATHER THAN TEACHERS Truly impactful teachers transcend instruction and become mentors. All it takes is building connections with students. Track with me here. Because I know from first-hand experience the problem is that it can be difficult to build those bridges. A lot of teachers are struggling to keep their heads above water - especially in their first few years in the classroom. Between creating lessons with a curriculum you're learning as you go, trying to figure out the style of classroom management they want to use, and keeping up with grading, it's hard to get into a connection mindset. Throw in all. the. meetings, and the paperwork, and did I mention the meetings? It can leave teachers feeling like connecting with their students - and impacting them positively - is quickly dying dream. THE URGENT VS. THE IMPORTANT The good news is that many teachers are pursuing connection and working to manage all the urgent things so they can focus on the important ones. They're trying out different strategies and methods to manage their classrooms, their paperwork, and their time. They're discovering ways to get to know their students individually, build connection with them, and become a mentor. I've seen it this play out personally in the lives of my own teens - I know the teachers who impacted them in middle school, the ones who treated them as individuals and inspired them to think more, dream bigger, and reach farther. I know that you had those teachers too - maybe they were the ones who inspired you to step into the classroom yourself? THE CONSEQUENCES OF NO BRIDGES I've also seen what happens when teens don't have any bridges built with adults. You only have to look at the statistics to find the grim picture. More than 1 in 20 8th grade students reported using alcohol, marijuana, or illicit drugs. 90% of students in grades 4-8 report have been harassed or bullied. And 3% of kids 13 or younger have had sex - which, by the way, that number jumps to 20% by the time teens hit 9th grade. It's our job to disrupt those numbers - not in some abstract way, but one student at a time. To connect in meaningful ways that have a lifelong impact. To know our students, love them right where they are, and inspire them to become the best versions of themselves, and thrive right now. Not when they're adults. Not when they're high schoolers, but in this moment. A DEEPER PURPOSE That's what I stand for. My mission is to give you, a middle school teacher with a passion for your students, who has a deeper sense of purpose, exactly what you need to transform into that mentor. My First Year Teaching Here's exactly when I knew I was called to a bigger purpose than "just" teaching social studies. I was working at a very diverse school in Alexandria, VA. It was my first year of teaching, and I was on a team with 3 other beginning teachers. Thank goodness there was one veteran on the team - looking back, I'm sure it was a tough year for her too, being our mother hen.  An Unexpected Discovery The school was in an area full of gangs, and although nothing violent ever happened on our campus, we knew it was the backdrop of our students' lives. At the time, slam books were a thing - this was in pre-cell phone days, and kids would pass the notebooks back and forth, and the content was usually not inspirational. But the day I confiscated a notebook from one of my 4th-period students, I had no clue what I was about to uncover. I'm sure I thought it would be the same typical, gossipy, bullying type of rant typical of the other 8th-grade-girl slam books we came across. I wasn't prepared to read about how this beautiful, precious girl had been traumatized over the past weekend, attempting to join a gang. QUESTIONS THAT HAUNT ME I did all the "right" things, bringing in the school counselor, letting her know that we loved her and wanted to help her however we could. But it left a mark. One I'm grateful for. It's a mark that compels me to make connections and work to build bridges with teens so that horrors like she experienced, are eradicated. Because the question that still haunts me is: if that young woman had had an adult she trusted, someone she had confidence knew her and was for her, would she have made the same choice?  TEACHING IS NOT ENOUGH That question led to this discovery: it's was not enough for me to only teach my subject. I needed to shoot for something more. It was frustrating because it felt like I was doing everything I could humanly possibly be doing. For those of you who have survived your first year of teaching, you know what I'm talking about. I was overwhelmed and exhausted. It was grueling to create lessons from scratch, figure out my classroom management plan, get everything graded, attend all the meetings, fulfill all the communication expectations, and learn the school culture. How could I possibly get to know my students personally when I barely had time to eat most days? Yet, it didn't feel like enough. QUESTIONS THAT LEAD TO DISCOVERY Was teaching my students social studies enough? Would getting them all to pass the state test at the end of the year make me the kind of teacher I wanted to be? Well, let me ask you - have you ever had a teacher who helped you pass a test who you didn't connect with? Yeah, me too. Not only ones I didn't connect with but ones I couldn't stand, who I'd NEVER look to for advice or as a role model. But on the other hand, have you ever had a teacher who you trusted? One who taught you worlds more than their subject area, who just helped you human better? I found myself asking: Isn't it important to teach students how to show up for themselves and others? To strive to understand and encourage them? How is sticking solely to teaching your subject going to help you build that kind of connection with your student? THE SATISFACTION OF CHOOSING TO MENTOR If you're like I was, in that moment of discovery, the thought of adding one more responsibility to my plate was disheartening - but the prospect of going on, as I was, was more than disheartening - because why continue to teach if I wasn't making an impact? I knew staying on the same path wouldn't satisfy my soul - the piece of me that propelled me into the classroom in the first place. Staying meant I was going to continue to feel unfulfilled, disconnected, and ineffective. Change sounded scary - adding anything else to my plate felt impossible. But imagining what it could look like to connect with my students gave me a sense of expanding hope. A spark of energy. Connecting could transform everything and give meaning not to my life - but to my day. THE JOURNEY TO BECOMING A MENTOR I knew changing how I managed my time was going to play a big part in this transition, and so was mastering the curriculum I was teaching. More importantly, amassing strategies to connect in the small moments was going to super-important. Keeping track of all the little pieces of information I learned about students every day became a priority. Remembering the pieces of their lives that they shared, asking them about the sports they played, the parent who was traveling, the TV show they enjoyed - those were the first hammer swings in building a bridge. Sharing parts of myself was important too. Stories about my dog, my trips home to Texas, and the YA books I was enjoying became part of our conversations. It was a start. And every year, I got one step closer to becoming the kind of teacher I wanted to be - connected. Empowered. Impactful. Going beyond teaching, becoming a mentor satisfied my soul and fulfilled the sense of deeper purpose my heart longed for. HOW ABOUT YOU? How about you? My question for you is this: are you satisfied with being a teacher? Or do you feel the calling of a deeper purpose? One that compels you to become a meaningful mentor? If that's you - if you're compelled, I'd love for you to join my Facebook group, In the Middle of It. It's a place where we're having that conversation - what it looks like to start the journey to becoming a mentor. I'd love to see you there!   Check out the episode show notes for related links and resources.      

How do you make the first move? Should a girl offer to pay on the first date? What are red flags to look out for and boundaries to create when first dating? And most importantly, how do you know if they're THE ONE? I'm bringing back everyone's favorite therapist and dating coach Rodney Rabbani to talk about all things dating for this week's Valentine's Day themed episode.Follow Rodney below and listen to our previous podcast episode if you haven't below!:Question of The Day Facebook Page: https://www.facebook.com/groups/1117498381644971/Instagram: www.instagram.com/rodneyrabbaniPrevious Episode: http://bit.ly/BehindTheRainbowRodneyRabbaniDatingLifeConnect with me on Instagram: www.instagram.com/elainechaya

Is Jesus Christ the One I'm following or is he the One I'm questioning? visit us online www.tecumsehcove.org

In this episode, Lisa Tamati and Exercise Professional, Health and epigenetics coach Neil Wagstaff discuss the latest trends in the fitness industry, the latest shocking stats and how we can reverse them and about the power of power posing, stress management techniques and disease prevention rather than cure.   Shocking Health states & the latest insights from the Fitness Industry Timestamp:   2:52 The latest (and shocking) insights from the fitness industry In new Zealand 7:55 being a role model & brain health 9:20 Stress, stress manifestation, and stress management 13:10 the power of posture - Power poses 16:00 Anger vs Love & Gratitude 22:40 Preparing for healthy holidays 30:15 Working with us, And epigenetics   We would like to thank our sponsors:   Running Hot - By Lisa Tamati & Neil Wagstaff   If you want to run faster, longer and be stronger without burnout and injuries then check out and TRY our Running Club for FREE on a 7-day FREE TRIAL Complete holistic running programmes for distances from 5km to ultramarathon and for beginners to advanced runners.   All include Run training sessions, mobility workouts daily, strength workouts specific for runners, nutrition guidance and mindset help Plus injury prevention series, foundational plans, running drill series and a huge library of videos, articles, podcasts, clean eating recipes and more.   www.runninghotcoaching.com/info and don't forget to subscribe to our youtube channel at Lisa's Youtube channel  www.yotube.com/user/lisatamat and come visit us on our facebook group   www.facebook.com/groups/lisatamati Epigenetics Testing Program by Lisa Tamati & Neil Wagstaff. Wouldn’t it be great if your body came with a user manual? Which foods should you eat, and which ones should you avoid? When, and how often should you be eating? What type of exercise does your body respond best to, and when is it best to exercise? These are just some of the questions you’ll uncover the answers to in the Epigenetics Testing Program along with many others. There’s a good reason why epigenetics is being hailed as the “future of personalized health”, as it unlocks the user manual you’ll wish you’d been born with! No more guesswork. The program, developed by an international team of independent doctors, researchers, and technology programmers for over 15 years, uses a powerful epigenetics analysis platform informed by 100% evidenced-based medical research. The platform uses over 500 algorithms and 10,000 data points per user, to analyze body measurement and lifestyle stress data, that can all be captured from the comfort of your own home Find out more about our  Epigenetics Program and how it can change your life and help you reach optimal health, happiness, and potential at https://runninghotcoaching.com/epigenetics You can find all our programs, courses, live seminars and more at www.lisatamati.com    Transcript of the Podcast:   Speaker 1: (00:00) Welcome to pushing the limits, the show that helps you reach your full potential with your host, Lisa Tamati, brought to you by Lisatamati.com Speaker 2: (00:12) Hi everybody. This is how many here at the limits and this week I have my favorite person, Neil Wagstaff on the podcast who's been on here so many times. I can't count any walls cause he's my offsider at by running hot coaching our company. So welcome to the show Neil. Thanks Lis nice work as always hoping to find a person. That's cool. Besides my husband of course now Neil has just been up at the fitness awards, which, and New Zealand a fitness industry awards and it is also a three day conference alongside this and he has just come back with a Monaco award. So I want to congratulate my mate own winning the Monaco reward. Now this is for excellence and leadership and work ethic and there's something that has peers have nominated him for because he is a really major player in the fitness industry and fully deserves this award. So congratulations mate. Well done. Thank you. Right, thank you. He'd grown a little bit now. Now well done, Mate, the Monaco award at the FedEx, that's a really top notch thing to meet, to receive in the fitness industry. So we're really, really proud and I'm not surprised to be honest. I mean, you just absolutely mentioned this, you know so congratulations on that. Speaker 3: (01:37) The cool thing about the neighborhood as well, Lisa's and it's very touching to get it very, very cool, but it mentions the people around you. So it's really a great reminder to me that I can't be what they are. We can't do what we do without the people around us. So having, having good people around us makes a massive, massive difference. So, you know, for me it's not just about what I'm doing, it's about what we're doing and, and really thankful to the people that that we've got around us and I've got around me. So it's very, very cool. Speaker 2: (02:07) Yeah. And that just really shows how humble you truly are because a lot of it is down to you, but use your team is important. Last week I had on the show, dr Rob bell and he has a book called no one does it alone and that will no one gets there alone. And it's definitely true for this case as well. And we're always a team effort usually for everything. Even the races that I used to do, I used to think, crikey, here's me getting the middle. But without my proof I wouldn't be standing there, which could be meetings for the crew as well. Speaker 3: (02:40) It's about team. And it's anyone who says that they're on their own is often raise an eyebrow cause cause they've always, Speaker 2: (02:46) Yeah, PayPal of part. We're not so self-made. Right. So what we're going to, again, my aim on this podcast guys, we wanted to talk stuff that new sorn for the FedEx awards and Oh, conference, sorry. Because this is like a cutting edge of the latest and the fitness industry and he learned a whole lot of great things and we always like to stay up on the latest in science and the latest developments. So Neil, take us through what you learned on this incredible. A few days up more often. Speaker 3: (03:23) So the, we had a great real good keynote at the start of the weekend, which was where everyone comes together and goes to that. And the the, the chief executive, the heads up excised New Zealand. He gave me some guidelines which nearly had me falling off my chair on you. We were, we weren't where we needed to be from activity point and newsfeed. And it's when I heard the stats and the and looks at the numbers, it was quite shocking and often the, I found myself in a little bubble with the people I worked with. Cause we're all very active where we're at the gym we're at with our business, we're surrounded by people right to, for across New Zealand the world health organization guidelines. We are the 13th worst in the world for an activity 13th world worst in the world for our kids. 90% of our children don't meet the daily guidelines of 60 minutes of activities a day. Speaker 3: (04:13) That's 90% of our children meeting the the activity guidelines of 60 minutes a day, which isn't a huge amount of time of physical activity. Our adults are just about 50% of meeting the guidelines of 30 minutes a day. That's, that's half our population who aren't meeting the activity guidelines and 30 minutes a day, which again isn't a huge amount of huge amount of time as well. And for obesity we're sitting at number three, number three in the home and the whole world. So well that what that after I fell off my chair, pick myself up and brush myself down, it really sort of hit home to me in a message I wanted to send from from this podcast today and for our listeners is, is share what you are doing. I know a lot of our listeners will be out to if they will be moving, but you will be an inspiration to those around you. Speaker 3: (05:01) You are in a position to teach and educate those around you. You are in a position and more importantly to teach and educate our children please, especially over the upcoming holding holiday period. Take the time to, to be that role model. Take the time to, to, to get active with the family, get out with the family that worry if you ended up in the next few weeks. If you're not hitting your runs. Exactly. Don't panic. But do make the time to get out with your family and get walking on the beach. Get walking on in the, in the local parks, walking on the local trails and get the family moving and just let everyone around, you know, handful and that is and let everyone around. You know what, what is going on in our, our community and our country because we need to get moving. We need to move or regularly we need to really address our health or a obesity epidemic and we need to do something about this quickly so that we're in a position to, to reverse that because there's a lot of choice, right? So it's out there, there's a lot of options, but they are clearly not hitting them up. They are not meeting the market school. So pretty that role model for that person. Speaker 2: (06:03) This is going to have massive consequences for our health system, diabetes and all the obesity diseases, any of escalators. There's always things that a knock on effect if that chosen one and not, you know, we used to, we used to have such active childhoods. I mean I had a wonderful childhood running around all day, every day. And that's not the case now. And those kids aren't learning those habits and those routines and it's going to be a disaster for the health. You know, the medical system and New Zealand and I mean this is not just New Zealand, this is happening obviously across the board. We all know Speaker 3: (06:40) Worldwide. It's a worldwide problem. There are, there are stats, but every, every country is facing similar things. And I mean, just look at how much on you and your family is spending on screens over the holiday period. Look at how much time you do in general. If you're trying to get something done at the and, and your family are on screens where you're trying to get something done, it's plans and so on. Take some time out where you are actually moving. It doesn't need to be high intensity, but get yourself and the family out, move in and just ask yourself, look at those stats. Are you one of the 50% that is meeting the guidelines or are you one of the 50% that is missing them? So if, if that's the case and with your children, you know, you want to, we want to really reduce that 90% so that children each day and really so much gets my blood pressure up. But this does because that there's responsibility from our schools as well as the responsibility from our schools to take this on board as well. And look at how much movement the the children are doing each day as well. Speaker 2: (07:37) Yeah. And as you've got three little kids who are extremely act the one, know how much you put into their activity and to keeping them on point. And you know, I come around to your place and you've got the kids ability with that doing their own thing. I mean, I was always surprised to come, come around and it's three and four year olds doing like little bell swings and stuff and sign little, okay. And what did he do? Like a 12K last year and he got beaten by us big sister this year I'm like, I'm running what, 15 Kai up the mountain or something,uin signing for little kids. Uit doesn't have to be that level guys, but,uyou know, you are a role model for your children and I will [inaudible] Speaker 3: (08:20) What you do and watch what you do and be there. And then the other thing I just wanted to add in this world, and you, you know better than anyone leads the importance of brain health. So the connection with activity and brain health is, is phenomenal. So this isn't just about movement. This is about development of, of of the brain as well. And from an education point of view and a learning point of view and an experience point of view. And as we're, you know, we're using more and more Lisa from RF genetics point of view, the rec geneticists program, the importance of mind with that and the connection of how we will develop our mind and use on mind is, is key. So this is a huge, a huge topic and something we're both very passionate about. But there's simple message out there is please, please, please think about what movement you're doing each day. Cause it's, it's not just about activity, it's not just about why it is about, it's about learning resilience, it's about the development of of the brain and mind. And it's about, you know, Atlanta children's become Speaker 2: (09:16) Good, good, healthy peoples who grew up as well. Absolutely. And that sort of goes into our next topic, which was around the stress and emotional the effects of stress on the body. Because this is another thing that it ties in very much. You hit another good, great point. Speech up there. Speaker 3: (09:33) One of 'em, one of, one of my mentors who's, he's taught me a lot over the past few, few, few years, Angela Lee and she, she was delivering a session called issues in the tissues. So your tissue, basically the message is coming out of it. Your tissue as in your your muscles. Yeah, all my, all the connected tissue. Of course, your body will carry a lot of your emotion. So it's the structure of our body. You can have injuries and niggles that are caused not by necessarily by postural problems that are not caused by a lack of flexibility but actually caused by emotion. It's a simple comparison. There's a lot of lists. There's, I'm sure when we experience, when they get tired or stressed, they're anxious, they feel tension around their neck and shoulders. But that can manifest itself all over the body. So a couple of good examples and we've done some release work with some of our clients, one on one and some of the members here at the gym as well. Speaker 3: (10:26) I've had people who've actually released them, really some some of their body that burst things tears because that, that part of their body has been carrying, carrying the emotion. So something to be very aware of as well. If your body is tight, if it's restricted, it's feeling uncomfortable. And for those of you that are runners that are listening, it might might be the distraction just doesn't work. And you've got to address the emotion with the, with the good movement and the stretching and relaxation work. So release the, release the emotion. All of a sudden you'd be moving, moving a whole lot better in response to stress in our body. And this was a great point I took away. We've talked a lot, Lisa, about the flight or fight response. Okay. What angel did very well and just reminded me of as well, there's also a freeze, a freeze response. Speaker 3: (11:10) Now the freeze response is what a lot of us are doing in this day and age. We're no longer fighting, staying and addressing an issue and therefore we're getting, we're allowed, we're able to release all those stress womans. We're not flighting and running away and releasing all the stress hormones that we've built up in our body. We're actually freezing and submitting to it. Yeah. We're freezing in place, submitting to the stress, the stress response we've been given. And if that can't be released by fighting or fighting or the sudden that's just loaded into our, into our body and into our tissue, which then results in, in a pretty pretty tight body. Speaker 2: (11:47) Does that mean that when the boss yells at you at work next time you should fight back, keep yourself healthy or should you run away? Speaker 3: (11:59) Is it needs to be released so it has arrows released that a, again, to lay one on your boss probably isn't the best of it. Speaker 2: (12:05) Well, I don't go and punch a box. We're not saying that, but leave it out somehow. Yeah, Speaker 3: (12:09) Let us somehow, and if that comes out in a constructive discussion with your boss, then then great. Or if it comes out with a discussion with your partner at the end of the day or a loved one, then the imperfect, if it comes out through some exercise activity, then great. The key message here is it needs to be coming out because if it's not, and this can be, you know, we've, I've looked at a lot of the research on it and then there's the stuff that some people will be carrying from childhood and teenage years that is now causing and continuously built up kind of structural. Our body is a great representation of the emotional stress we've been through over the prayers previous years and managing that and releasing it is is key. She led in very nicely from there just talking about the importance as well of this in mind and have a control on motions throughout that they and how we feel about ourselves is the importance of power posts this which I know you understand really well and you use a lot of them. Speaker 2: (13:02) Yeah, definitely. The Bay sadness Speaker 3: (13:04) And I and a hundred position is you can leave this feeling by the end of the day, pretty, pretty uncomfortable depression all about ourselves. So changing that body position can have a massive physiological and hormonal benefit as well, which, which really changes how we feel. So what did you talk through some of the things you'd do? Speaker 2: (13:21) Yeah, I'll just give me a bit of an example of what the hell we're talking about with power posing. So just one example that I use on a regular basis. You know, do a lot of speaking on, on stages and sometimes big scary stages. And you know, when I start to feel the nerves and you know, I've been doing it for 13 years and I still feel nerves every time. I go somewhere quiet, even if it's in the, in the toilets or somewhere. And I do some power posing, which might sound a bit weird. I go around, you know, beating my chest and I, you know, Rocky top of the Philadelphia stairs there and saying, and standing in a really strong position in being what they call power posing releases to saw thrown into my body and makes me feel more courageous and stronger. Speaker 2: (14:06) It's an actual physical thing. And I've talked about this before, like from sample, what the all blacks do, you know, to do the hacker before they go into the game. And that was done traditionally because they pumped up the, the, the main going into battle back in the day. And the Maori you know, back in the war days without tribal people, they would do the happiness to psych themselves up. And that's psyching themselves up as really releasing the hormones so you don't have to second to that level. But by doing a little bit of power pose in straightening up and even like putting a smile on your face when you don't feel like it, it actually causes a change in the difference in your hormone hormones that are being released into the body. And that will change how you feel. You know, that's a little bit of a fake it till you make it, you know, you put a smile on your face in, in, and after a couple of minutes you start to feel action. Speaker 2: (14:58) You'd better you stay in that Strider and you feel stronger. You hunched over all day. I was used to that at the chiropractor with my mom, which one? I'm getting his spine straightened out and I said, you know, I'm really struggling to get her to stand up straight. And you know, probably he'd bet cause with the Brian [inaudible] because when you have a, an injury of a snatcher, your body's response is to go into that fetal position is to hunker down and taped your, your heart and chest, your areas that are, that are vulnerable. So the Xena becomes a chronic situation, which you said you hunched over like this. So now I have to try and remind him of either to hold herself up nice and straight. And that's another example of the body's actually doing it to protect yourself and then instance, but it's no, no longer work with thing in the chronic state. So you will, posture has a massive influence on how you feel and how you act and the hormones that are running around in your body. So try it out. Speaker 3: (15:56) Very, very tricky. You've got to them about the good examples. If you think about anger, if you feel angry, then it's going to increase your heart rates and increase your breathing rate, your blood pressure, it will have your brain doughnut at great speed. You can have higher adrenaline and cortisol levels. Loving comparison. You're gonna release your your good hormones, your oxytocin, your dope mean blood pressure will come down and breathing rate will come down, heart rate will come down. And generally you're gonna, you're gonna feel good, less anxiety, less depression. So practicing love is, this is a very simple way to start feeling, feeling, feeling better about yourself. Speaker 3: (16:33) And we are having this discussion earlier on can actually make you and will actually make you put on weight. It will make you, it can make you can make you fatter and where might you fall? Whereas practicing love, you can, you can lose, you can lose weight. And if you think of examples in your life and sometimes the, the time with those of you listening where you fell in love, you would have probably felt, if you think back, it was one of your, one of your healthiest times, you felt great about yourself. You'd have been going for that period with your partner where you're, yeah, you're having fun, you're going to exploring the world together and it's good times. That's important to work on that in life. And it's important to work on that. So important in your relationship, not just for the stability, your relationship with this stability, your help as well. From a physiological point of view, there's cool responses and things going on in your body. You're getting released, serve, as I said, the oxytocin dopamine, which just makes you feel a whole lot better than excessive adrenaline and cortisol that you get with that you get with anger. Speaker 2: (17:26) [Inaudible] This, I'm actually Dr. Bruce Lipton, who I've talked about inversely on this podcast. He has a book called honeymoon effect, which is all about that. They in love sealing and had, had a sustain it and love feeling an all the both sides of that. And I had wait, wait, before the last block, the poor Lawson on the show the scientists or who's an expert in it and he was wearing a constant glucose monitor to see what his sugar levels were doing throughout the day. And he had a bad email comes through from his accountant. You know, how your anxiety level goes up when you get an email from your accountant. And it caused an angry response in him because this something in NEMA and he watched on his glucose monitor, his his blood sugar levels go through the roof even though he'd been fasting for 18 hours at this time as he did intermittent fasting. Speaker 2: (18:21) So in other words, his blood sugar went up without any food going into his mouth, just from the reaction from his anger. Okay. So that's how powerful this is. So when people say to you, stress is a killer, we see it very gladly and very like, Oh, you all got stressed and stuff. It is eye color. And it will cause you to put on weight and it will cause you to be more unhealthy and have problems. So if your blood sugar levels are going up and you've got problems with diabetes or prediabetes or have some insulin resistance going on, then is going to damage your body. Another reason to go for a run very quickly and get out and, and releasing that. But it's, it's that powerful. You have an angry response to someone in the traffic. You are not hurting the dude that you're giving the finger. Speaker 2: (19:12) So you're hurting yourself by having this emotional reaction. And when you understand that, you start to think about getting angry all the time because then you start to realize, wait, actually I'm not, I'm not doing any damage to anyone else. I'm doing damage to my own cells token when we have gratitude in their heart. And we, there's a great book by the HeartMates Institute which is all about developing this, this, this muscle of gratitude and in, in tuning in with the heart. And when you do this, it all sounds very airy theory, but it's absolutely based in science. When you have a feeling of gratitude, when you, if you're having a really bad vibe of what I do as I imagine I'm stroking my cat who I love Dealy and when I cuddle my cat it calms me down. So we know I'm having a response. I'll often think about my cat as stupid as that sounds, but that calms me down a little bit. Okay. Or it might be cuddling your baby or whatever it is for you or giving mom a hug or all these things that would actually help you feel more gratitude than you would like. Thankful for that personal, thankful for that, that little weight or whatever you have. And that changes your, your, your psychology and your actual biology immediately Speaker 3: (20:31) As well. The grass tutors practicing that on a daily basis. And there's some other good things I've just been writing down journaling or just talking with your family about three things that have happened that day that are good. It really does change your physiology and your body connection is key as well, so connecting with people you want to spend time with. That can be husband, wife, family, friends, have a look. Often there's people, especially at the stage of life, a lot of our listeners will be in having that connection with people that they want to because of other commitments with life, family, work. Take the time, especially in the holiday period, coming up to connect those people again and just see how different it makes you feel. That is the really is it's not just the, again as you say, an airy fairy thing is a very cool physiological response going on. Speaker 3: (21:17) Hormonal responses. You do that and bring as much fun and laughter and as you can often makes you feel real. I feel a whole lot better. Having fun in life is when it's there your, and again you look back into memory some times you remember you, you remember because of the amount of fun and laughter in those in those times, but you want more health, you want more control of the physiology, then bring these, bring these things in. Interesting as well Lisa. We've got about 80% advantage it sorts and in quite a lot data about this. 80% of our serotonin is is found and developed technical gap. So again, some another looking at as another one of our happy hormones. It's looking after your gut health is key. So the connection between gut health and one of our other, our other good buddies, Ben Moore and talked a lot about this as well is a connection between depression, anxiety and gut health. Speaker 3: (22:05) And general mood is, is huge and this is the reason if you've got issues with your gut, leaky gut or the food you're putting into your body is not as good as it could be. Then we're looking for stuff to make us feel better the whole time we're fueling ourselves with staff. There's going to flare up our gut and cause inflammation. Easy winds. And especially something to be conscious of coming into the holiday period is what we're putting in because it's a time we should be happy, should be fun, should be hanging out with your friends and families haven't lost. So put some quality stuff into you and you got, rather than stuff that's going to flare up, because that's going to affect the serotonin production, which then means from a happiness point of view that starts, that starts, starts dropping, dropping down. Speaker 2: (22:42) Yup. And I'll say on that point, you know, being that we're coming into the solace season and we're coming into Thompson, we're going to be having lots of fag family get togethers hopefully and, and lots of good food and alcohol and, and all that sort of stuff. And it's a hard time to be disciplined. And you know, a little bit of leeway and a bit of fun is it's cold. But if we go in a little more competed mean to Lee for those situations. If we think about, you know, on Christmas day and all the food that's going to be available, and what am I going to do on that day? So that you're not like hijacked by a surprise at all. Oh my God, they have Loma that I've been dreaming about for ages is sitting on the table. And it's not to say you can't have any, you know, like it's never a, you know, we all have treats now and again as well. Speaker 2: (23:32) The thing is to be prepared mean to me because when you make yourself aware of what's going to come, then you can arm yourself for bagel. It's like preparing for a race. And I talk about visualization a lot appearing for that battle coming. And this is in a way a willpower battle. And if you're prepared for it to more likely to have maybe a little bit of traits but not too much traits so that you feel sick afterwards, you know, and we all have that, you know Christmas afternoon, like, Oh, what did I eat that for? Remorse, you know? So if you go into it, being aware of it and then practicing this, you'll be easier. W our brains are just like muscles. When you start a new habit, when you start a new behavior, it's very, very hard at the beginning because you creating a new neural pathway. Speaker 2: (24:24) But once you've done it fits B 60 times, it's just old hat in the brain is very much about conserving energy. And so it does want it the path of least resistance. And that means it does what it's used to doing. So you'll find after getting up every morning and having a routine, like a a morning routine and the right foods and you do it day in and day out and the first few weeks it's terribly hard. There's a whole lot of willpower involved that is dice like white becomes more retained and then it becomes easier and easier and easier to say no to the bad stuff because your brain is actually used to it. And it just follows that same path. It doesn't think a lot of time. It just does. And this is the danger things when you program in your body negative things or you program and all sorts of things it will ever work. Speaker 2: (25:14) And one other point on that the emotions that you attach to things, it's also a very important point. So I like, for example, if I, if I go for a run and my whole thought process in the half an hour before the random as I'm going out the door is I hate running. I don't want around, but I have to run. I have to go because it's all my program and I've got to do it. This is, Oh, I'm so lucky that I can run and I can't wait to get out the door and have some time to myself and to be able to breathe in the fresh year and sick the whole lives. People who can't do this and how lucky I am. Do you see the difference in that mentality? And that's in has a massive influence on how you will perceive your future training sessions. Speaker 2: (25:58) When you program negativity with your exercise or with your food, it becomes an automated response. So the next time you go for a run, before you've even sought about whether you want to or not, your Brian's going, ah, hat's the run. I don't want to do this. That's already got that preprogrammed emotion with that activity. So it's really, really important to program, even if you're faking it. Once again, I love running. I'm feeling positive about running. This is a privilege for me to do. And when you go out with that attitude, it will program your brain in that way. Then an associates exercise with fun in Asia and not exercise with, I have to, and I hate this and that will in the same goes with your food and say if you put food into your mouth, it's not optimal, but you are actually believing this is really good for my body. It will be better for your body than if you actually put good food in your mouth. But go, I'm hating this. This is awful because you were associating and neither before the hormones and everything else is still affected by it. So in other words, your mental game is as important as the food you're putting in is as important as the exercise you're actually throwing. Speaker 3: (27:15) Just the stuff on the mind and Brian leads is just easy wins as well as hydration. We talk about this loads and I continue to talk about it because it's just such an easy win. I still see so many people that, that aren't looking after their hydration. They're looking for something else to fix. But your brain needs water, your brain needs water. It needs hydration. Well thinking, well I'm feeling positive and being able to just really reinforce everything you've just talked about there. Then keep on top of your hydration, especially over the next, the next few weeks in the holiday period, think about your water. Think about what's going in. I dry the brain. The brain will feel a whole lot better. Therefore your mood will be a whole lot better simply because you're getting some good quality hydration to the brain tissue, Speaker 2: (27:56) Especially when these times where you know, alcohol is going to be a part of a lot of parties with people and it's also so hot and we're changing the seasons. We're going to need more water and keeping on the older people in your family because older people tend not to have the same system. Fix, hit make so they don't feel the need for the water because the Seuss doesn't work as well, but they actually need it. And then they go on Austin, have a cup of tea and think that they're hydrating. Whereas tea, coffee, alcohol are all do relaxation, take water away from your body. And I, my dad is a real bad one for this. How had a cup of tea, you know, I don't need to have some more water. Oh, I had a bit of a drink out of the hose models gardening all day. Speaker 2: (28:37) And it's like old dead. You know, you've been out 15 hours in the bloody sun cause he still doesn't see you're dividing and he hasn't had anything to drink. You know, and then he's wondering why his brain's not working. That's why, you know, it's not the nature. It's Stripe not having enough water. And in fact, a lot of the people that are admitted to hospital woods, dementia, older people actually come right when they put on a drug. So strike up demodulation. So if you're older, loved ones are not drinking what they should enough water just give them a chain to Rwanda. Coffees and teas. Very true Speaker 3: (29:15) Enough police. I'm up at the conference too to share what we do. So we were lucky enough to have the three talks while I was up there. It's the other coaches and trainers around the country. One I'm running skills and drills one a, a business one about how we've structured and set up our online training. And I'm also one on the runners warm up the importance of that and some good things that we use in our warmups both online and, and in our one on one and our big seminars we do as well. So it's really cool to be able to share that. And it was really, again, very humbling and very cool to see how much the 10 days participants were taken away from it. So it's just to remind everyone as well that we're, and it reminded me as well that some of the stuff we're doing is, is quite different. Is, is from our perspective and our client's perspective is a cutting edge and it's, it's, it's getting good results. So if you're interested in finding out more about it where, so people, people go to the website and get to least times you.com and find out some more about it and has the best ways to connect with dealers. Speaker 2: (30:18) Yeah, I'm pretty easy to find. I'm all over Instagram and Facebook at lisatamati on both of those. And he, he don't over to our website, at lisatamati.com Under the programs button you'll find epigenetics programs. We have running coaching our online run training system which we have over 700 employees. I think now we're wide on this program. It's a holistic program. It's based around health as well as just running and we're not high mileage coaches has been said quite a few times on this podcast. We do everything about Tom efficiency and avoiding burnout and injury, which is really, really important, especially is a lot of our people are busy executives and got kids and go crazy Koreans. And as you know, the stress levels can be quite high. So when you are trying to run long but also not blow yourself the pieces and having the right combination of the right structure is really, really important. Speaker 2: (31:12) So we're also also health coaches and epigenetics programs. So if the epigenetics testing is one of our major programs and in the coming weeks for going through the, doing some stations on AP genetics this is the most exciting thing since sliced bread. It really is, it's, it's the next level and science. This is a first time in history that we have had access to this information about our own genes and our own body. It's the combination of fisting different sciences who all put in new evidence. There's one on toll, hundreds of scientists around the world of the past 20 years have all worked on this. This is really Nick's label paper with you as ceiling. Like one of those people as I train, I eat right, I do everything right and I'm not getting the results. I can guarantee you it's because the stuff that you are doing is not white for your genes in this program will tell you exactly what to eat, when to eat it, how to eat it, what combinations. Speaker 2: (32:10) It'll tell you all about more dominant hormones and youth basically just want to have on your health and tell you so much about your personality. It's not just about food and fitness, it's all about the mind, how your mind works, how your personality works, how you developed in the womb. This stuff is next level. So we're super excited to be using this really cutting-edge toll. If you want to find out about that, if he's sick of not kidding results because the one size fits all fitness and is just not giving it to. Yeah. And we've been honestly frustrated with us for years. We've trained two people in sacrad saying giving the exact same thought and like completely different results. We know that every trainer in the world will tell you that, that and that experience, that client that doesn't get the results because of their genes because they're not doing the right thing. Speaker 2: (33:01) So if you want to reach out to us, talk to us about that. That's our epigenetics programs. And then the third program we have is all about mindset and meeting partners. Which we call mindset. Who is our online equal spirit. If you want to take your mind to the next level, Bulletproof yourself was mean too late, then that's the program for you then otherwise you can reach out to me and Neil anytime just by the website. Any last words today, Neil, before we wrap this one up, go and do something that really releases you. Get almost the day, can get someone to cuddle a kiss. I laugh and laugh loud and just consider what you're putting into your body. Yeah, sounds good. So it's wrapping up for this week and we'll see you again next week. Thanks guys. Speaker 1: (33:53) That's it this week for pushing the limits. Be sure to write, review and share with your friends. And head over and visit Lisa and her team at lisatamati.com

She's been called many things by white supremacist trolls on both the left and the right. Trolls including staff at Breitbart, Daily Caller, Daily Stormer and...Boy George (yes, you read correctly.) She's also a former Democratic Party Congressional candidate from Colorado, an author, an activist, a producer and all-around delight to talk to. My guest is Saira Rao (@sairasameerarao.) We dig into a lot. She talks about her series "Race to Dinner" (www.race2dinner.com) where she and her partner and co-founder Regina Jackson have frank, non-coddling conversations about race and white supremacy with white women over dinner. She also talks seeing people who looked like her in pop culture for the first time via Duran Duran's 1982 music video "Save A Prayer." It's a wonderful, frank, funny, intimate, personal, often hard-hitting, but ultimately honest conversation. One I'm proud to present to you. And one I'm thankful Saira agreed to participate in. No disclaimers. No coddling. We get real here. And, as I have from the beginning, I invite you to listen in good faith and with your mind open. Support the show (https://twitter.com/YouStarteditpod)

As a special treat for all my loyal listeners, I wanted to take you back to an old classic tale. One I'm sure you may have before, but I assure, you haven't heard this story. And if you are new to this tale, you're in for a treat. If you like the show, please make sure to visit the Eerie Tales from the Darkness Patreon page. There you'll find plenty of...goodies to show my appreciation. --- Send in a voice message: https://anchor.fm/eerietalesfromthedarkness/message

[ONE] I'm talking podcasts and the importance and power of accessibility, access to technology, information, and health care.

Our interview this week is with Coach Matt Fitzgerald is co-author of 80/20 Triathlon with David Warden. This book packages what professional endurance athletes and their coaches have been practicing for years.  You've heard this concept in dozens of interviews on this podcast starting as far back as former Olympic Nordic Skier Jim Galanes, Dr. Inigo San Milan, and many more. Welcome to Episode #144 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals. We're your hosts coaches Rich Soares and Khem Suthiwan and 303 Chief Bill Plock.  Thanks for joining us for another week of endurance interviews and discussion. Today's show is supported by iKOR Labs.  iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The most bio-available CBD product on the market, iKOR is a highly protective anti-oxidant and effective anti-inflammatory.  WADA and USADA legal.  Used by world class professional athletes.  Save 20% by using the code "endurance" at checkout. Go to www.ikorlabs.com for more details.  Thanks to last week's guest, pro triathlete Andrew Talansky.  Andrew gave us the rare perspective of top pro cyclist who has a top 10 GC finish in the Tour de France and now competing as a professional triathlete at the 70.3 and 140.6 distance.  Andrew has a ton of respect for the pros he competes against and he is slowly earning respect as he has been climbing up the result ladder.  He will be competing at Ironman Louisville in a few short weeks and we are eager to see how he performs there and in 2019.  We hope to see him at the Ironman World Championship in 2019.  If you haven't heard the interview, go back and listen to episode #143. Speaking of previous guests.  We want to put out a "heal fast" wish to Benji Marshall from Today's Plan. Benji had a fall on his bike earlier this week and broke his collar bone.  His boss, Ben Bowley sent me an email.  Ben really appreciate the follow up and hope Benji heals up quick. Our interview is sponsored by Riplaces.  Riplaces are the no tie laces with custom tension for the perfect fit.  Pro triathlete proven and endorsed, most durable elastic bungee lace system available and they come in the super cool MHE logo package for $19.98  https://www.riplaces.com/collections/mile-high-endurance Cutting-edge research has proven that triathletes and other endurance athletes experience their greatest performance when they do 80 percent of their training at low intensity and the remaining 20 percent at moderate to high intensity. But the vast majority of recreational triathletes are caught in the so-called “moderate-intensity rut,” spending almost half of their time training too hard–harder than the pros. Training harder isn’t smarter; it actually results in low-grade chronic fatigue that prevents recreational athletes from getting the best results.  In 80/20 Triathlon, Matt Fitzgerald and David Warden lay out the real-world and scientific evidence, offering concrete tips and strategies, along with complete training plans for every distance–Sprint, Olympic, Half-Ironman, and Ironman–to help athletes implement the 80/20 rule of intensity balance. Benefits include reduced fatigue and injury risk, improved fitness, increased motivation, and better race results. Welcome back.  Our post interview discussion is sponsored by Halo Sport.  The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150. Interview take-aways Use the book to determine your pace, heart rate or power zones for each the swim, bike and run.  You need to be a little careful with swim speed zones.  If you have drastically different speeds without pull buoy, with pull buoy and with paddles, you may throw off your training pace classifications when you use those devices. Set your Speed Zones TrainingPeaks - go into your Account Settings/Zones/Speed-Pace.  Scroll to Swim Speed/Pace and skip the Auto Calculation.  Go to Add Zone and keep adding your Zones 1, 2, X, 3, Y, 4, and 5 Today's Plan - go to your Account Settings/Thresholds/Zones. Garmin Connect is stumping me Targeting 80/20 with Garmin Connect, TrainingPeaks, Today's Plan Garmin Connect provides lap by lap pace, but no report that breaks down the percent by pace, power or heart rate zones TrainingPeaks has an activity chart titled "Time In Zone - Speeds" for swimming and it'll pick up your custom zones. My last swim workout was 48% in zones 1-2 (goal for warmup, 6 x 200) 7% in zone x 13% in zone 3 (pull buoy) 14% in zone y (pull buoy with paddles) 12% in zone 4 7% in zone 5 (12 x 25 yrds) Bringing Crazy Back to Triathlon - Khem's Post Are there that many races that are providing unique and creative experiences?  Is that what the triathlete consumer wants? Specialized Experience Center with Todd Carver and Cliff Simms Trends they are seeing with e-bikes and virtual training Retul design, testing, assembly, product lifestyle The super-secret TT bike in the corner; Tim Don on the new Specialized TT bike…does not match photos of Shiv or Transition…at least the cockpit looks different Races Without Limits Harvest Moon race report and vlog Octoberfest - watch for the article on 303 Triathlon YouTube Video of the Week: http://www.espn.com/video/clip?id=16795333 - Allysa Seely ESPN Body Issue 2016.  She has a rare brain abnormality, neurological issues and amputation.  In the News is sponsored by Rudy Project.  Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items. In The News:  Coca Cola and CBD - https://www.yahoo.com/finance/news/deal-coca-cola-could-aurora-153300338.html Upcoming Interviews: Jim Vance - will join us soon to take the discussion of Today's Plan to the practical application as a coach or athlete and talk in greater detail about how it can make you more effective and efficient as a coach Brian Burk author of "Tips to Run Your Best Marathon" Todd Carver, Cliff Simms and Franko Vaterott- co-founder of Retul and now working with Specialized. Human Performance Center, 3D Retul technology and where the product roadmap is heading and how it can help you. Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast for great interviews. Working on a number of interviews on 303Radio.  One I'm particularly excited about is Team USA Paratriathlete Allysa Seely who competed in Rio.  In addition to her brain abnormality, neurological issues and amputation, she has a great partner Mowgli a 3 year old Golden Retriever.  She recently did an interview with the Denver Post and we're going to have her on for an interview.  https://theknow.denverpost.com/2018/07/30/paralympian-triathlete-allysa-seely-trains-with-dog/190726/ We are also lining up Nicholas Graeef and Tommy Danielson. Please support our affiliate brands that support the show and help you get faster! All of these discounts can be found at milehighendurance on the Discounts page. Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews.  We are posting regular videos to the YouTube.  Be sure to subscribe to the channel. Facebook @milehighendurance Twitter @milehighpodcast Instagram @tripodcasterrich YouTube Channel @Mile High Endurance We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.  Stay tuned, train informed, and enjoy the endurance journey!  

  Hey Sistas, I'm so excited to share this special episode of Shalom in the City because I've been excited to share with you something I've been working on the podcast for FOR MONTHS.  Actually, I've been wanting to provide this for you here on the show since before I started it.  When I dreamed of starting a podcast I knew three things about myself:   One: I'm obsessed with talking about Shalom. So I knew my podcast had to be all shalom all the time. And for those of you just joining the show on this episode, on the show our simple definition of  the Hebraic concept of Shalom, is  God's dream for wholeness, goodness, and yes, even peace for you and I right now, right where we are and every episode I invite a woman on who I think is practicing Shalom in some interesting way to share her story with us, our resident Shalom Sista is what we call her and it's been so much fun to introduce to you my friends and their passion projects.   The second thing I knew about myself as a podcaster is that I love stories. I love to hear stories, learn from people who live differently than I do, and allow those stories to teach me compassion and give me inspiration for how to practice Shalom in my life. I hope that you've experienced a bit of that in the past year of podcast episodes.    And finally, I knew that I would eventually bring on a panel of regular co-hosts to be our resident experts on different ways we can practice Shalom in our lives.   The reason is I'm not an awesome small talker and while I love interviewing people, sometimes when I hang up with a guest, I have so many more questions and would love to invite them back on to keep talking and that's not always practical. Which is why my book club episodes with Cara are always my favorites, she and I have a fun conversations and we love to laugh with each other. Those episodes feel like a monthly check in with a dear friend. Plus, while I know so much about Shalom and I'm actively practicing it in my life, I know there are women who are better in certain areas that i can learn from them and my service to you through the podcast is to let you learn alongside me.   Which is why, I'm thrilled to announce that starting in March, I am moving away from the purely interview format in order to learn more from three women who I am honored to call my friends. Each one has modeled wholehearted living in a broken world in unique and accessible ways. They're funny and kind, and intentional. But, they're just not three random women who I love, they're three women who have passions for Shalom in three distinct areas. There are three areas that I have noticed I think about peacemaking and living wholehearedly the most: 1: At home and in my community 2: In tough conversations around racial reconciliation 3: When I consume media, specifically when I read So, I had to think, if these are the areas I think about the most and where I need to most encouragement and have the most questions, wouldn't make sense to process these areas here on the podcast? I think so, because if I as your regular host and excited every single time I sit down to create an episode for you, I'll have more energy and it'll be a better conversation, one I hope inspires and encourages you.  As I thought about these areas, it became pretty clear to me who I could have fun and helpful conversation with and I'm so excited to introduce them to you. The next season of the show and maybe longer, I'll be joined by these three amazing women.   1: For Shalom in our Home I'll be talking with Jerusalem Greer, an author, speaker, nest-fluffer, and World Class Pinterest Pinner. Once a month, she and I are going to be talking about what it looks like to live out Shalom in our homes and our communities, thinking about what it means to be wholehearted families, friends, and neighbors. We'll also dig into the ways that intentional spiritual practices and home traditions can produce shalom in our lives and the lives of those around us.  You can find Jerusalem on her site, JerusalemGreer.com and that'll be in the show notes. Our hope is that at the end of the hour, you'll feel excited about loving your family and community, you'll try new recipes, you'll think about your rhythms, and you'll live wholeheartedly right in your home. 2: For Books you already know my book club co-host, Cara Meredith, so there's no change there. Cara can always be found on her site, Carameredith.com. Every month Cara and I will be talking about book through the lens of Shalom, what brokenness is the author address in her book and where do we see wholeness and healing in the book. Our criteria for a book club pick is non-fiction or fiction from woman of color because we know that these women's books often are not picked for book clubs. You can find the book list  and join the conversation in the Shalom Sista hangout and I'll that link in the show notes. We love interacting with you about books and seeing the ways our picks stretch you to learn from authors you may never pick up.  3: And the last co-host is someone you've met before, Abby Perry. Abby was my guest for our Celebrate Shalom episode and I had always planned to have her come back on share more about the work she does with Be the Bridge, a racial reconciliation ministry lead by Tasha Morrison.  Now, I know you might be asking how does this conversation fit into the show? Well, I deeply believe that we're experiencing racial tension in such profound way in our country. And Abby is uniquely gifted to help me model what does it look to have authentic conversations about race. Every episode we'll talk about our personal experiences with racial reconciliation efforts, discuss news/current events, and break down buzzwords that seem to polarize conversations before they even get started. We'll also be inviting you to submit questions or topics for us to discuss, and oh how I hope you will. This monthly hour exists entirely to be a gift to you, something that does not use its time inside your earbuds to pull you out of your immediate surroundings but to propel you deeper into them. Our prayers is that we will, by God's grace, model a conversation that is defined by charity, truth seeking, active listening listening, and testifying to this fact: Jesus has torn down the wall of hostility, making two groups one (Ephesians 2:14), and we far too often have bricks in our hands, rebuilding barriers when He has called us into open spaces. You can catch up with Abby on her site, JoyWovenDeep.com Every week I'll talk to one of these women, but the last week of the month I'll reserve for an interview because I do love to hear new stories and meet new women.  So that's the first big change, the format. The second you might have picked up already and that's I'm moving to seasons. You might remember from my intro episode that I wanted to make sure I paced myself in producing the show because I'm in this for the long haul. Well, one thing I learned about myself is that I work best in short time frames with a small break in between. So, we're going to start our first season in March go through June take the first week of July off, have a mini-summer season from July-August. Again, take another week off and start back up with a September-December Season.  I know that's a lot, so don't worry. I'll let you know when we're going to take break, just listen to the show and you'll know. So, since we're moving to seasons, I get to do something that again, I've always wanted to do, dive deep into on big idea over the course of several episodes. Y'all am bursting with excitement about this. Every Season, we're going to have an overarching theme that will guide our conversations. Every episode will address this theme in way, shape or form all the way from the rhythms of peace Jerusalem helps us form to the book Cara picks, we'll keep one theme in mind.    We'll announce that them in the hangout, the newsletter, and then here on the podcast. In addition to the episodes, we're also providing a syllabus for the podcast that include further reading, the show notes, Shalom steps, which are our practical next steps, and maybe a printable or two. We want to enrich your listening experience so that your practice of Shalom is easier and more joyful. Those are only available through the newsletter so make sure you're signed up for free and that'll be in the show notes as well.  So are you ready to hear March's theme? If you're in the hangout, you've probably seen the graphic and wondered what it means. Well, our March-June theme is: It's Hopeful Resistance. We're going to be exploring what does hope look like through the lens of Shalom and then how do we resist: division, defensiveness, and despair in a world that feels so chaotic and eager for conflict.  I think we're all exhausted from 2016 and wondering how do we as Paul says in the bible, "not grow wearing in doing good". Well, the co-hosts and I think hopeful resistance is a good place to start and we hope you'll join us in March. Our Book club picks for the first season are: March: Hopeful Resistance The Sun is Also a Star (Nicola Yoon)   April: Resisting Division (within Hopeful Resistance) ONE (Deidra Riggs)   May: Resisting Defensiveness (within Hopeful Resistance) Hallelujah Anyway (Anne Lamott)   June: Despair (within Hopeful Resistance) LaRose (Louise Erdrich)   We're also planning a summer series that is going to be so fun, so playful, so full of nostalgia and good times so stay tuned for that too.   Well, that's it, Sistas.  Those are the two changes to Shalom. So what does that mean for this month. Cara and I will be back soon to talk about Oprah's new cook book, what we thought of the stories in it, what recipes worked for us, and if we plan on using as a part of our regular meal planning so subscribe so you don't miss it. Sistas thank you so much for your love and support of the show and know that you have a cheerleader in me as you seek Shalom in your family, community, city, and world. Bye and see you next time!   Shalom in your earbuds, Osheta