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This Episode Is About Realizing we made it To the Last month of 20/20 cookie sends Some inspiring words uplifting words and some Food For Thought During this Time.. if your Feeling Lonely Sad Depressed Stressed I pray you feel Relief And feel supported.Be Hopeful Be Kind Be Gental Be loving Be Fair and FORGIVE!!! Please SHARE This PODCAST to anyone who may need it. Follow my Instagram @cookieeffectpodcast #decemberblues #1stofthemonth #sadness #christmasseason #stress #joyful #hope #family #tuesdaymotivation --- Support this podcast: https://anchor.fm/nicola-hargrave/support

Tom and Ryan wrap up their discussion of the Peter Capaldi run as The Doctor while also fending off mosquitoes and remembering The X-Files. PLEASE SHARE THIS PODCAST !!!! LOVE U !!!!!

Are you making bad - and costly - mistakes when it comes to digital marketing? What about online security? Is your website underperforming or perhaps even illegal? This week co-host Dr. Ernie Ward chats with InTouch Practice Communications' Bill Schroeder about current marketing scams, slick sales tactics, and other wastes of money (and time). Beckie and Cyndie were unavailable this week and we sure appreciate Bill stepping in! This conversation is loaded with tips and good advice to safeguard your clinic’s online identity, client information, and prevent wasting money! PLEASE SHARE THIS PODCAST! (And leave a review on iTunes) We love our profession and want to help our veterinary professional friends! Thanks for listening!

This week co-hosts Dr. Ernie Ward and registered veterinary technician Beckie Mossor are evacuated from their homes during Hurricane Florence. Dr. Cyndie Courtney joins Dr. Ward (Beckie cellular service failed during recording) to discuss what it’s like to live through a hurricane. Helpful advice for any veterinary clinic affected by a natural disaster such as hurricane, flooding, wildfire, earthquake, tornado, etc. From how to prepare, what advice to offer clients, how to travel with pets, and what can you do when a dog gets bitten by a venomous snake when winds are 100 miles per hour and all roads are flooded? That, and so much more, in this week’s podcast! PLEASE SHARE THIS PODCAST! (And leave a review) We love our profession and want to help our veterinary professional friends! Thanks for listening!

Happy Monday Motivation! Welcome back to the weekly podcast NO MORE EXCUSES! Don't forget to connect with me on social media, and also if you have a business, message me to follow/connect with you! Last week was about creating a healthier habit to support the new boundaries you have set up. Have you gotten any resistance to the new boundaries? What about the new habit? Did it stick for the week? Did you even try? (If you didn't, go back to #127 and listen in!) Did you try, but give up? So... what happened? If you tried and went for the full week, did you reward yourself? And... are you continuing?  If you quit, what happened? Bad habits are hard to break, and new ones are hard to keep! But now it's time for NO MORE EXCUSES! Why are you doing this to yourself if you don't want to grow? Achieve a goal? You need to evaluate what you were doing and WHY. If you need to lose weight and you're not a runner, did you try to go out and run 5 miles? If you needed to increase business and your habit was to network / connect with 40 people each week?  Making sure you're not overdoing it so you'll see progress and keep going! Otherwise, you'll be saying, "I tried, but..." which people who quit easily tend to say. I want to hear you say, "I tried, AND..." Whether good shit happened or you had negative results, you tried... AND...  Listen in this week, and then email me, what you tried (new habit), and the result.  Have a great week and don't forget about the new upcoming 100 Days To Finish Strong Challenge - September 23rd we will start working on a challenge you've given up on or not made much progress toward!  I look forward to hearing from you and PLEASE SHARE THIS PODCAST and when you do... tag me!! (There's a reward in it for ya!) Cheers! Sandi

This is the fifth and final episode in our study of Energy System Training theory and application. In this 90-minute tour de force, Eric presents the art of the science via 8 key ideas and distinctions to make your energy system training optimally effective. This is powerful material—understanding and applying this cutting-edge sports science will empower you to elevate your training outcomes...and climb harder! Podcast Rundown 2:50 – Recap of the genesis of my study of energy systems more than 5 years ago. After a two-year review of the latest research and sports science, I discovered that some aspect of the old school sports science—and even some physiology textbooks—were outdated and even wrong on some important details. Therefore, what I’m trying to do with my book Training for Climbing and these podcasts is apply the latest sports science, research, and training technology to climbing. Only this way will we optimize training programs and advance the sport! 5:20 – What I’m presenting in this series of 5 podcasts is the cutting edge of training for climbing…that may open the door to 5.16a in the next 5 to 10 years...and help the mass of climbers achieve their climbing goals and beyond! 8:15 – Eric shares a brief anecdote from his week at the International Rock Climbing Researchers congress in Chamonix, France...about meeting the Japan National Climbing Team head coach Hiroshi Yasui. 10:58 – The focus of this podcast is the art of the science…via 8 key ideas and distinctions to make energy system training optimally effective. This is important and powerful summary material that will pull together the key concepts from the 4 previous podcasts…and empower you to get the most out of your training both in the short and long term. 13:08 – How advanced training is like playing 3-D chess. 14:20 – Key Idea #1: Though we talk about (and train) them separately, all 3 energy systems contribute toward power in almost every climbing move and training exercise. It's vitally important to understand how the three energy pathways influence, support, and even inhibit each other. 17:10 – Key Idea #2: Effective energy system training must target a specific pathway as much as possible. To optimally trigger training adaptations, the goal is to maximize the flux through a single energy pathway. You can’t train intuitively…or go to the gym and “just climb”—this approach is too imprecise for an advanced climber to make meaning gains. 21:30 – Key Idea #3: Working on your project is not effective energy system training. Listen and learn why… 24:55 – A quick side story about Alex Megos working on the "Bibliography" project at Céüse…quite possibly a 9c/5.15d route. 27:54 - Key Idea #4: Energy system training for short-term adaptations and long-term gains are two very different things. While the former may help you send your current project, it's a commitment to the latter that will help you reach your genetic potential. 31:54 – Learn the secrets to long-term gains—which energy system(s) will advance your climbing…and what novel training adaptations you are after. This is brand new material to the climbing world—listen closely! (I first introduced this cutting-edge sport science in the first energy system training podcast in March 2018.) 36:40 – A brief, but important tangent on long-term development and mastery. As exemplified by Chris Sharma and Tommy Caldwell, you too can build-up strength, power, and endurance for 15 or 20 years (perhaps longer)….if you stay uninjured! 43:00 – Key Idea #5: Genetics do play a roll in determining your training gains and absolute climbing potential. Like it or not, genetics does play a role in training adaptations and how hard you may someday climb. That said, you can exert significant influence over your gene expression via the epigenetic effects of your day-to-day diet, training, and lifestyle. Energy System Training is one way to exert influence over your genes! 54:06 – Key Idea #6: A two-a-day workout schedule can be very beneficial for advanced/elite climbers, but the two sessions should be separated by 6 to 8 hours to optimize workout quality and minimize interference (of adaptation signaling). Intense strength/power workouts are best done in the afternoon or evening, so other forms of training—aerobic climbing, generalized aerobic activity, and similar—are best done early in the day (based on science). Of course, everyone is different (genetics, time available, other life issues)...and so your "best schedule" might require a different approach. #Nuance 1:00:30 – Bonus tip: Reduce or eliminate your antagonist training during your climbing performance season. Learn why this will help a well-trained, non-injured climber perform a bit better. 1:03:00 – Key Idea #7: You can learn and benefit a lot by keeping records of your workouts, subjective feelings, key performance indicators, and your climbing achievements. Digital and other online records, like 8a.nu and Vertical-Life.info, are a good place to start; but written records have great value, too. Learn why. 1:06:35 – Key Idea #8: Energy system programming is the ultimate "art of the science". Getting long term results requires a knowledgable coach, accurate testing, and progression program design that is artfully crafted around periods of performance climbing and/or competition. Personalized training is essential—nuance is key. 1:08:47 – Eric offers training program advice for beginners. 1:11:55 – Some programming tips for intermediate/accomplished climbers. 1:14:45 – Short- and long-term training program advice for advanced weekend warriors and professional/elite climbers. 1:22:27 – Summary comments about energy system training and the future of training for climbing. How high quality information and coaching is like a power tool that, through leverage, multiplies your current strength, talent, and climbing ability. Seek out the best information and coaches available—and become the best climber you can be! 1:24:00 - My thoughts on how becoming a better climber can make you a better human being...and empower you to positively impact other people (and perhaps change the world!) in small, but meaningful ways. PLEASE SHARE THIS PODCAST with your friends via Social Media or an embed on your climbing blog. Thank you! For more on energy system training (and a myriad other training tips and techniques) pick up a copy of the latest edition of the best-selling Training for Climbing. Follow Eric on Twitter @Train4Climbing Check out Eric’s YouTube channel. Follow Eric on Facebook! Music by: Misty Murphy Subscribe on iTunes (or other podcast player) to "Eric Hörst's Training For Climbing" podcast. You can also listen to the T4C podcast on Spotify! Please write a review on iTunes! Photo: Cameron Horst lowering after the send at Tetto di Sarre, Italy.

This is the fourth in a series on using bioenergetic energy systems  as a guiding model to train more effectively. This epic 90-minute episode breaks down the nuance of properly training both the climbing-specific and generalized aerobic energy system—a critical and often-overlooked metabolic pathway that contributes significantly to power production in climbing and, importantly, drives most of the recovery process between moves, crux sequences, climbing, and even boulder problems. There's lots of gold to mine from this podcast, especially for already highly training intermediate to elite climbers. Podcast Rundown 00:15 – Eric’s Intro to training the aerobic energy system…and its high importance to rock climbers. How the energy system conceptual model can empower you to train smarter and get more out of your training investment. 4:45 – If you think these podcasts are gold, then why not share it with your friends….and please leave a review on iTunes! 5:15 – All about the aerobic energy system and how it differs from the other two energy systems. Of course, all three energy systems contribute to ATP production, but there are certain climbing situations that call heavily on the aerobic energy system. 9:15 – A quick review of the three energy systems, when each dominates, and how the aerobic system comes into play for climbers. Learn why and when the anaerobic energy systems power down and eventually fail you…and how the aerobic energy system can only provide a sustained “critical power” of only about one-third of your peak power. 15:35 – How the aerobic energy system supports the ATP-CP energy system. Important stuff, especially for rope climbers…but really for all climbers. 18:20 – How the aerobic system supports the anaerobic lactic energy system. Yes, a stronger aerobic system can help you control the “pump”; but it’s also important that you strive to improve climbing economy and reduce the ATP cost of a given move or sequence—this is a hugely powerful distinction! 21:55 – A quick reminder on the importance of increasing maximum strength and power, season over season, because this sets the ceiling for your peak power output and anaerobic capacity. 23:50 – A detail discussion of the bioenergetics of finger flexor muscles and how finger grip intensity determines the energy system most used. Occlusion of blood flow is the critical factor, and maintaining blood flow as much as possible is one of the secrets of elite climbers. 28:45 – The physical prowess of Adam Ondra is both his large anaerobic reserve (capacity) AND high aerobic power! 30:35 – What climbing researchers have measured in the lab with regarding to the bioenergetics of climbing. (A truly climbing-specific VO2 test has yet to be developed and validated for testing at the gym.)  The importance of not conflating generalized aerobic fitness (and VO2) with climbing-specific aerobic development (and VO2). 32:34 – Moving from theory to practice…here we begin to look into targeted training of the finger flexors and pulling muscles (the rock climbing agonists). 34:09 - What adaptations take places in the climbing muscles that improve aerobic power? Adaptation #1 in an increase in capillary density which results in a decrease in diffusion distance—importantly, this contributes to increasing O2 kinetics. Simon Fryer’s research showed that elite climbers have higher O2 kinetics than lesser climbers. 37:50 – Adaptation #2 is an increase in aerobic enzymes…which can upregulate in just a matter of days to a week or two of aerobic-centric training/climbing. 40:15 – Adaptation #3 is mitochondria adaptations—critical for long-term development year over year…and for maintaining climbing-specific VO2 into middle age and beyond. 43:30 – Important point: Intracellular acidosis negatively impacts mitochondria function. This explains why a vicious flash pump (due to a poor warm up) can hurt same-day climbing performance…and why chronic acidosis (too much time spent anaerobic lactic training/climbing per week) can decrease aerobic power and contribute toward onset of overtraining syndrome. 45:15 – The difference between “aerobic power” and “aerobic capacity”. Which matters more for you? 47:10 – Exercises for developing aerobic power and capacity for climbers... 48:32 – ARC climbing. This involves easy, long, very submaximal (3 or 4 number grades below your limit) climbing for 30 to 60 minutes. It must be fairly low in intensity with no complete occlusion of forearm blood flow—you mustn’t succumb to the “pump lust”. Learn the pros and cons of ARC training. 53:10 – Threshold Intervals—perhaps the best approach to aerobic development for the mass of climbers. Unfortunately, getting the intensity right can be difficult—it can’t be too hard (too anaerobic) or too easy (too far below the aerobic threshold). For most people the target intensity is an 8 out of 10 as the end-of-set physical intensity and perceived exertion. A light pump and small increase in breathing rate is fine, but not a deep pump or heavy breathing (which signals anaerobic metabolism dominates). 59:36 – Alactic-aerobic intervals. For elite climbers, this is a go-to strategy for increasing aerobic power for high-level bouldering and sport climbing. This is NOT a training method for beginner or intermediate climbers, however, because it requires a high base level of strength and power. This is a tricky exercise protocol to get right—nuance, self-awareness, and discipline are essential to do it right and get the desired training adaptations. Listen closely for the critical details! 1:09:48 – How to train the climbing-specific aerobic system if you don’t have access to a climbing wall. Here, I describe two exercises using a hangboard or campus board: “moving hangs” and “low-intensity repeaters”. As with the previous exercises, getting the training nuance right is essential to gain aerobic system adaptations—specifically, your finger grip force must be only 20% - 30% of maximum so as to not completely occlude blood flow and go deeply anaerobic. 1:13:20 – A quick look at generalized aerobic training…running, bicycling, rowing, swimming, trail running, etc. 1:15:00 – What climbing researchers have determined with regarding to the VO2 max of climbers…and the need and benefits of generalized aerobic fitness and training.  1:18:00 - Does generalized aerobic training really help performance? Might it hurt climbing performance? Is it a priority or a secondary need? How often should you do it? Learn all these details and more here! 1:23:20 – What days and time of days should you do your aerobic training? Tips and tricks for getting the most out of your aerobic system training…and how to integrate it with your other training for best results. 1:26:16 – Wrap up, closing comments, and final tips on energy system training. This stuff IS the future of training for climbing! 1:27:10 – Comments about the International Rock Climbing Researchers Association (IRCRA) meeting in Chamonix, France where I’ll speaking in July…and Eric’s closing comments. PLEASE SHARE THIS PODCAST with your friends via Social Media or an embed on your climbing blog. Thank you! Visit TrainingForClimbing.com to sign-up for a monthly training newsletter and to get a FREE training-for-climbing eBOOK! Learn more about Energy System Training on TrainingForClimbing.com Purchase the latest edition of Training For Climbing--the world's best seller book on training for climbers. Follow Eric on Twitter @Train4Climbing Check out Eric’s YouTube channel. Follow Eric on Facebook! Music by: Misty Murphy Photo: Andy Raether on the first ascent of Manphibian (5.14d), Mt. Charleston, NV. Courtesy of Lacey Jones.

This is the third in a four-part series on energy system training as a conceptual model for organizing your workouts for improved training results and climbing performance. This episode is the conclusion of podcast #23 (on training the Anaerobic Lactic energy system) and it details specific training protocols for improving short, intermediate, and long power endurance. Combined, episodes #23 and #24 make for a super-sized (2+ hours!) brain-bursting, muscle-pumping training for climbing podcast! Podcast Rundown 0:20 – Intro about how this podcast is actually the second half of Podcast #23—combined they make for 2 hours of instruction on energy system training. A super-sized podcast! 1:50 – The energy system focus remains how to best train up the anaerobic lactic energy system that “bridges” the ATP-CP and aerobic energy systems. 3:25 – A quick recap of the first part (episode #23) on how the anaerobic lactic system works...and the specific adaptations that we’re after. 8:00 – Important: How occlusion of forearm blood flow (during gripping of holds) accelerates intracellular acidification and hastens drop in power output. Thus, the importance of keeping blood flowing to “flush” metabolic byproducts and sustain some degree of aerobic power contribution. 9:25 – Rate of adaptation to training: Anaerobic lactic specific adaptations are relatively fast, whereas many aerobic system specific adaptations take months and years. A quick intro to the aerobic energy system adaptations that enable long-term training adaptations and improved endurance/capacity. 12:30 – A reminder of difference between “anaerobic power” and “anaerobic capacity”…and how you can test yourself for each. 21:00 – A quick disclosure on the variability, flaws, limitations, and validity of many current climbing tests of common performance indicators, such as finger flexor strength, lactic endurance, and aerobic power. 23:55 – Anaerobic capacity training (lactic system specific) protocols—I break into three categories: 1. “high-end” or “short” power endurance (peak power output for 15 to 30 seconds), 2. “intermediate power endurance” (sustained near-maximal power output for 40 to 60 seconds), and 3. “transitional” or “long power endurance” (1 to 3 minutes of moderately-high power climbing/exercise). 25:55 – The importance of the energy system “crossover” that occurs between 45 and 90 seconds, depending on the strength of your anaerobic lactic and aerobic energy systems. For most climbers, this anaerobic-aerobic crossover is likely between 60 and 75 seconds of sustained, high-intensity (no rest, no shake) climbing. 28:45 – How to train “high-end power endurance”. Brief all-out bursts of exercise/climbing with a work-to-rest ratio of at least 1:10. For example, 15 to 30 seconds of very hard exercise/climbing (9.5 to 10 out of 10 effort) followed by 3 to 5 minutes of rest. 33:26 – How to train “intermediate power endurance” for improved mid-range anaerobic capacity (up to one minute of sustained, no-rest, no-shake climbing). The goal is high-intensity exercise/climbing sustained for 40 to 60 seconds at a perceived exertion/intensity of 9 to 9.5 out of 10. This class of anaerobic training is commonly missing from climbers’ training programs—don’t let that be you! 41:50 – Train “long power endurance” (1 to 3 minute anaerobic capacity) with up to 3 minutes of sustained moderately high-intensity exercise or climbing. Perceived exertion should be 8.5 to 9 out of 10 with significant forearm muscle pump/pain and breathlessness. This is classic lactic “tolerance” training—it builds both mental and physical tolerance to the fatiguing byproducts of long-duration power climbing. 45:30 – A word of caution about training “long power endurance” too often or at too high a volume. Especially in-season, this type of training can lead to diminished performance among route climbers who climb outside for performance a few days per week. Overtraining syndrome warning: If you sense you’re getting weaker or losing power, despite immense training/climbing effort, this may be why. 52:35 – Final tips for applying this powerful information. Learn how to prioritize and schedule your training. And always remember that “the best training program for you is one you’re not doing!” 57:20 – Listen to this and the previous podcast several times—there’s a lot of powerful information to assimilate and learn to apply correctly. 58:05 – PLEASE WRITE A REVIEW of this podcast on iTunes…and SHARE with your friends! 58:40 - Visit TrainingForClimbing.com to sign-up for a monthly training newsletter and to get a FREE training-for-climbing eBOOK! Leave a question for the upcoming “Ask Coach Horst” podcast at my Twitter account @Train4Climbing 59:20 – Learn about the new ULTIMATE Hangboard! Need a fingerboard for home training? Consider this one, which I designed for optimal finger flexor crimp and pocket training. Learn more at TrainingForClimbing.com or Nicros.com PLEASE SHARE THIS PODCAST with your friends via Social Media or an embed on your climbing blog. Thank you! Learn more about Energy System Training on TrainingForClimbing.com Purchase the latest edition of Training For Climbing--the world's best seller book on training for climbers. Follow Eric on Twitter @Train4Climbing Check out Eric’s YouTube channel. Follow Eric on Facebook! Music by: Misty Murphy

Welcome back to Monday Motivation's Podcast... NO MORE EXCUSES!!! Speaking of excuses... If you haven't already, please connect with me on LinkedIn, Facebook, Twitter and Instagram for daily challenges, articles and posts to keep you thinking and focused on the "topic" of the week! And please... PLEASE SHARE THIS PODCAST! :)  I don't know about you, but I am HAPPY AS F*&K that March is OVER! WOWZA! They don't call it "March Madness" for nothing! As I have mentioned in my podcasts during March, it was a great time to check what you've learned from mistakes, and how focusing on SUCCESS helps you keep your momentum while facing adversity (aka shit going sideways)! And now. It's, as the title says: A new MONTH. A new QUARTER. A new SEASON. It's time to check the progress you've had for the 1st quarter and then think about something NEW you can DO! As you reflect on the first 90-days, think about what worked and what didn't. How did you handle the challenges and frustrations? How did you celebrate (have you?) your SUCCESSES! And... and as you look forward, how will doing something NEW affect your goals? Listen in this week and then email me what is one NEW thing you will do this quarter! Have a great week! Cheers to NEW! Sandi 

Hello everyone! Welcome back to Monday Motivation's Podcast: No More Excuses! Thank YOU so much for being here, listening, sharing and continuing to work on you and your business, career, life in general! Business is Business, but it's OURSELVES that screws us all up isn't it?!  Yes, clients can bail on us, customers complain, don't come back, friends can hurt our feelings, bosses may pass us over for that promotion, the weather truly may rain on our parade, but in the end, if we aren't succeeding, who's fault is it? If we aren't where we would "like to be", who are you going to blame? Somedays life just sucks and you have to OWN that. It's ok to feel crappy, have a pity party, cry, yell (I like yelling, it's very cleansing!), go work out, do whatever you do, but remember that, it IS ok to "feel" what you feel, just don't LIVE there ok? And remember, sometimes ENOUGH IS ENOUGH!  This week's podcast about that. Learning to STOP beating a DEAD horse! Last week I talked about searching for that "magical answer" and using that as your EXCUSE as to why you are how/who you are, why you aren't making progress. And if you're SPENDING TIME searching for reasons WHY, to justify your behavior, feelings, lack of progress, don't you think (or feel if you're a "feeler") that perhaps it's time to MOVE ON? As maybe that's your hint that you're now "beating that dead horse" by desperately searching for answers instead of moving on. TAKING A STEP, working through things? Unless, of course, you do find something and LEARN from it. But most of the time, I find people do this out of desperation and "proof" as to "why".  Again, own your feelings, understand them, learn from them, and GET GOING. Yes, no one ever got anywhere by sitting on their ass, did they? This week, listen in, and then email me what your "dead horse" is! And if you can't figure it out, and need to talk through things, let's connect and do just that... TALK THROUGH IT! Are you READY? When will you say ENOUGH IS ENOUGH it's TIME to leave this horse behind? Have a great week! I look forward to hearing from you - and again, PLEASE SHARE THIS PODCAST!!! It's really cool seeing the stats on where people are listening to this! And I'd love it if you'd post where you are!  Thanks so much! Cheers! Sandi

Welcome back to your Monday Motivation podcast: No More Excuses!  THANK YOU for coming back week after week... after week and listening. AND for sharing the podcasts! It means a lot to me, and it's MY motivation to continue. The last couple weeks have been about your needs, expectations, and even disappointment as a result of who and how you ask for help. This week I dive even more into the WHY. The result of creating a good "team/tribe/staff". It's not been easy, and I've had plenty of disappointment in my life! But was it from expecting too much or was it that I had asked the wrong person?!  Creating a solid "tribe" is different from your personal and professional life. You don't confide in your staff about your personal problems, do you? You don't tell your CPA, who you LOVE and does a fantastic job about how your best friend pissed you off... do you? Ya save that for your hairdresser! LOL!  So making sure that you continue to LOOK AROUND, pay attention to who shows up in your life, and how... and for what purpose. And... now, it's time to NOT FORGET about THEIR NEEDS! You may have said THANK YOU for their help, but have you ever asked "HOW MAY I HELP YOU"?  Now, saying "thank you" may be enough for them, or buying them a drink after the project or week or whatever is over. Remember, they are searching for their tribe as well. Just make sure you take the time to offer. To be aware, and be ready to "be on THEIR team", and not just take. Have a great week, listen in, and then email me about a time when you called upon your TRIBE to help you, and how it went. Good or Bad. And how you HELPED THEM. Thank you and again PLEASE SHARE THIS PODCAST! You really are making a difference for me. So.... HOW MAY I HELP YOU? (Trust me, I'll be honest if I can or can't!) If you can't think through things alone, email me for a FREE 30-min coaching call to see HOW I can help you think differently and perhaps build your team! Cheers! Sandi

Welcome back (unless you're a 1st-timer!) to The Monday Motivation podcast: No More Excuses!  Thank you AGAIN for listening and for SHARING this podcast! And... for working on YOU. You're here for a reason and I'm always interested in why! What is it you hope to get from listening? I know I learn as I'm writing and recording the podcasts. I "practice what I preach" and it's become clear to me even who I can depend on, who I need to just give tasks too and who has the ideas. And yes, even those who I know I won't ask to help again. And sometimes you learn the hard way as people SAY they'll help. Because they don't know how to say NO themselves. So did you get disappointed? Did you decide to just "throw in the towel" and give up? This week's podcast is a reminder for you to, once again realize you have to JUST DO IT! You have to make the lists, you have to understand what's missing, what you need before you can identify who to ask to help. You have to understand how they "show up" in your life and be honest.  Listen in and then email me a time expected something from someone and were disappointed. Tell me how that expectation came about and how things were resolved or if you are, instead, still stewing about it?! There definitely are different opinions about EXPECTATIONS, however, if you make the lists, and then ask appropriately, the disappointment will be lessened. Thanks again! And yes - PLEASE SHARE THIS PODCAST! Cheers! Sandi

Welcome back to Monday Motivation's podcast - No More Excuses! HAPPY MEMORIAL DAY! Please take a moment - pause - and say THANK YOU to those who have sacrificed... who have GIVEN their all, so you have your freedom. Because of those who have sacrificed, I have the ability to do these podcasts and help you achieve your success. This week builds upon (again) those pesky "Limiting Beliefs"! It's about really understanding them, where they stem from, getting rid of them and then HOW? By PAUSING. Stepping "off the crazy train" or "hamster-wheel-of-life"!  We all get caught up in it. And many times you don't recognize it until you "hit the wall" (figuratively that is!) So, if you feel you're really not progressing, not achieving your goals, not where you "thought" you'd be by now... JUST STOP! Yep, I said it... STOP! PAUSE. TAKE A BREATH. Think. Write. Reflect. Recognize. That's the only way you're going to get re-focused and back on-track, or even if you're actually on-track, keep the momentum going and not get out of control! You've heard people say their business "grew to fast" and that can happen just as easily as it stalling. You have to regroup sometimes and make sure you NOTICE what is really going on around you, so no matter how fast you're moving, you don't MISS what's going on.  Listen in to this week's podcast and then tell me (post here) or email me and let me know HOW and WHEN you will PAUSE (and don't tell me "hopefully next weekend or when things are less crazy!") and WHAT you will do for yourself.  PLEASE SHARE THIS PODCAST! Because of all of you listening and sharing and downloading, my downloads have now quadrupled from 2 months ago! YOU ROCK! THANKS Again and I look forward to hearing from you! Cheers! Sandi

Welcome back to Monday Motivation's podcast: NO MORE EXCUSES!  WOW, was I a living example of my podcast last week or what?!? It was like I knew what my week was going to be like, and it actually helped me identify every time I lost focus. But... what was causing it? What was keeping me getting things done so I could achieve my goals? How about you? How did you do? Did you lose focus? Did you recognize it? Are you just NOW realizing that you did? Take a moment and reflect on last week. Look at your to-do list(s), are they completed? If no, why not? What kept you from it? More than likely it was FOCUS! Now, don't forget what's behind our little distractions, avoidance and disruption in our lives... no not kids, clients or bosses... (ok maybe a little bit!) FEAR! For me it was that I gave more attention to something that I committed to, but didn't realize it was going to take so much time! It's taking me away from my clients, from marketing my company, and from expanding my business. What's it costing me? ACHIEVING MY GOALS... MY SUCCESS! So what is YOUR lack of focus costing YOU? Think about it, and let me know! Email me at SBallard@GrowingForward.biz or post here and tell me what it's costing you, and what you're going to do about it! OH and PLEASE SHARE THIS PODCAST as I know there are THOUSANDS out there just like you and I who have lost focus, but aren't taking the time to understand the COST! See ya next week! Cheers! Sandi