Podcasts about Repeat

Finding a good real estate deal isn't about looking for perfect properties; it's about looking for massive problems that other people are too tired, scared, or inexperienced to solve. In this episode, I break down exactly how my partners and I acquired a 108-unit apartment complex in Houma, Louisiana for $3.5 million from a distressed seller. The property was decent, but it had a fatal flaw: skyrocketing non-recourse insurance premiums post-Hurricane Ida that were completely wiping out the cash flow. I take you behind the scenes of the value-add strategy—including how we literally moved the flood plain line to cut our insurance premiums by more than half, replaced electrical panels to secure better debt, and executed a full BRRRR (Buy, Rehab, Rent, Refinance, Repeat) on a commercial scale. If you want to make real money in commercial real estate, stop looking for turnkey assets and start looking for problems to solve. Thanks for listening!

Visit https://BobBakerInspiration.com/lab to become a member of the Impact Formula Lab, where I help heart-centered, purpose-driven people like you turn their talents, wisdom, and expertise into meaningful impact and income.Watch the YouTube version of this podcast at https://youtu.be/eg-qowBXpNEHere are the secret money words that attract instant abundance! These millionaire mindset affirmations actually work. Repeat for 21 days to summon more wealth & prosperity and watch what shows up in your life. Words and music by Bob Baker (c) 2026.GET my "21-Day Abundance and Money Attraction Brain Boost" at https://bobbakerinspiration.com/21daysPURCHASE my book, "The Power of Affirmations and Positive Self-Talk." Info at https://bobbakerinspiration.com/bookAll of my recordings appear first on YouTube. Please take a moment to subscribe to my channel.You'll also find many of my affirmations and guided meditations on Spotify, Amazon, Apple Music, Insight Timer, and most streaming platforms under the artist name Bob Baker's Inspiration Project.Send me a quick messageSupport the show

It's game day on Delicious City. We play Eat, Yeet, Repeat, a rapid-fire face-off of Philly flavors, bar snacks and food neighborhoods, and it's harder than you think. Would you ditch the cheesesteak, marry the hoagie, or eat a roast pork sandwich every day for the rest of your life? Let us know in the comments! Eli, Marisa and Dave also share their Best Bites of the week, which span everything from a standout swordfish dish to seasonal vegan dessert. Stick around for The Dish so you don't miss any of the summer events and tasty fundraisers happening around Philadelphia. BIG ANNOUNCEMENT: Delicious City Podcast is now on YouTube! Now you can SEE our Best Bites, chef interviews and everything we've been eating. Hit SUBSCRIBE and be the first to see our interview with actor William H. Macy, exclusively on YouTube. We talk cocktails, movies and more - and Bill Macy plays the ukulele! (00:00) Eli's got amazing caviar from Swedesboro, NJ  (09:10) Time to play Eat, Yeet, Repeat (24:58) Best Bites: sausage, shortcake and swordfish (39:06) The Dish: Summer sips and hot dog days (46:48) Watch the podcast on YouTube and subscribe to see exclusive eats, guests and more And of course, we could not do this without our amazing partners who are as passionate about food and drink as we are: If your restaurant or company wants to be in the headlines for all the right reasons, click here to discover how Peter Breslow Consulting and PR can take your business to the next level Social media and digital content are two of the most important things you can create for your brand. Check out Breakdown Media, a one stop shop for all of your marketing needs. Listen to us on Spotify Listen to us on Apple Watch us on YouTube Connect with us on Instagram, and tag the podcast in your eating adventures so we can see where you love to dine.  

Before we resume our One Another Study, I wanted to take a look at an issue that really can deeply affect how we treat one another - our tendency to want to PLEASE people.It is natural to want people to like us.But people-pleasing and the need for other people's constant approval can quickly become an idol.From our series in Esther, we see Haman grow enraged when one man, Mordecai, will not bow to him. The rest of the kingdom bows, but that's just not good enough for Haman.And that's how it is with approval addiction. So many people can love us - but once one person does not, our entire sense of self begins to crumble!We take a hard look at our unhealthy need to be liked, as well as so many other things, today on Rinse and Repeat!(RAR2026EP25)

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She's 25, owns her home, has paid off her HECS debt, has more than $50,000 in super, is building an investment portfolio and somehow still rated herself a B- when I asked how she felt about her money habits. Growing up in regional Victoria, she got her first job at 14 and never really slowed down. While most of us were spending our weekends hanging out with friends, she was working supermarket shifts, saving for her future and helping her parents renovate investment properties. That work ethic followed her everywhere. Through nursing placements, night shifts, university, a mortgage in her early 20s and a long-distance relationship that somehow survived Melbourne lockdowns. Now she's built a life that's incredibly solid, but what I loved most about this conversation wasn't the numbers. It was her mindset. The way she talks about money feels refreshingly simple. Work hard. Save consistently. Make your money work for you. Repeat. We chat about buying a home at 21, paying off her HECS debt, starting her investing journey, the money lessons she learnt from her parents and grandparents, and why she's already thinking about the financial life she wants to build long before she starts a family. Honestly, this episode is proof that wealth isn't always built through big dramatic decisions. Sometimes it's built one supermarket shift, one mortgage repayment and one very stubborn financial goal at a time. New here? Follow us on Instagram (@shesonthemoneyaus) for Q&As, bite-sized advice, daily money inspo... and relatable money memes that just get you. Acknowledgement of Country By Nartarsha Bamblett aka Queen Acknowledgements (nartarshabamblett.com.au) The advice shared on She's On The Money is general in nature and does not consider your individual circumstances. She's On The Money exists purely for educational purposes and should not be relied upon to make an investment or financial decision. If you do choose to buy a financial product, read the PDS, TMD and obtain appropriate financial advice tailored towards your needs. Victoria Devine and She's On The Money are authorised representatives of Money Sherpa PTY LTD ABN - 321649 27708, AFSL - 4451289See omnystudio.com/listener for privacy information.

Habakkuk 3:1-19 1 A prayer of Habakkuk the prophet. On shigionoth. 2Lord, I have heard of your fame; I stand in awe of your deeds, Lord.Repeat them in our day, in our time make them known; in wrath remember mercy. 3God came from Teman, the Holy One from Mount Paran.His glory covered the heavens and his praise filled the earth.4 His splendor was like the sunrise; rays flashed from his hand, where his power was hidden.5Plague went before him; pestilence followed his steps.6He stood, and shook the earth; he looked, and made the nations tremble.The ancient mountains crumbled and the age-old hills collapsed but he marches on forever.7I saw the tents of Cushan in distress, the dwellings of Midian in anguish. 8Were you angry with the rivers, Lord? Was your wrath against the streams?Did you rage against the sea when you rode your horses and your chariots to victory?9You uncovered your bow, you called for many arrows.You split the earth with rivers;10 the mountains saw you and writhed.Torrents of water swept by; the deep roared and lifted its waves on high. 11Sun and moon stood still in the heavens at the glint of your flying arrows, at the lightning of your flashing spear.12In wrath you strode through the earth and in anger you threshed the nations.13You came out to deliver your people, to save your anointed one.You crushed the leader of the land of wickedness, you stripped him from head to foot.14With his own spear you pierced his head when his warriors stormed out to scatter us,gloating as though about to devour the wretched who were in hiding.15You trampled the sea with your horses, churning the great waters. 16I heard and my heart pounded, my lips quivered at the sound;decay crept into my bones, and my legs trembled.Yet I will wait patiently for the day of calamity to come on the nation invading us.17Though the fig tree does not bud and there are no grapes on the vines,though the olive crop fails and the fields produce no food,though there are no sheep in the pen and no cattle in the stalls,18yet I will rejoice in the Lord, I will be joyful in God my Savior. 19The Sovereign Lord is my strength; he makes my feet like the feet of a deer, he enables me to tread on the heights. For the director of music. On my stringed instruments.

LAで暮らすのって、実際どれくらいお金がかかるんだろうと思ったことはありませんか？今回の会話では、エミリーとアンディがカリフォルニアでのリアルな生活事情や、多くの人が直面しているお金の問題について話します。仕事、家賃、日々の生活費などを、実際にどのようにやりくりしているのか、自分たちの体験をもとに語ってくれます。それでは、さっそく聞いてみましょう。スクリプト　→ hapaeikaiwa.com/podcast600Intro 0:15 Questions 12:01 Live Conversation 12:42 Questions&Answers 15:00 Summary 16:18 Phrases of the Day 18:39 Repeat 24:39 Conclusion 29:47・・【Hapa英会話オンラインコミュニティ】

On today's episode of Eat. Talk. Repeat.:

Welcome to Watch. Review. Repeat. This is the podcast where two best friends discuss the latest in film and television and then do it all over again the following episode! On bonus episode thirty-seven, Colton and Andrew set sail on a quest to retrieve the Golden Fleece in the 1963 film 'Jason and the Argonauts', which features visual effects from the legendary Ray Harryhausen! As we build to the release of Christopher Nolan's 'The Odyssey' in July, look forward to more bonus episodes centered on Greek mythology-inspired films! This episode was originally presented as a Patreon exclusive bonus episode. Support us on Patreon to gain timed exclusive access to all future bonus episodes and early access to all regular episodes.  00:00:00 - Episode Teaser/Intro Music/Opening 00:05:01 - Andrew's Mythology Trivia Question of the Episode! 00:07:22 - 'Jason and the Argonauts' (Intro and Fun Fact) 00:12:25 - 'Jason and the Argonauts' (Spoilers) 00:46:56 - Conclusion/Outro Music Visit our website! Support us on Patreon! Thank you for listening! Got something to say? Send it our way to watchreviewrepeat@gmail.com! Produced by: Anna Mattis Intro/Outro Music: Mechanolith Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 3.0 License http://creativecommons.org/licenses/by/3.0/

PsyWar PsyOps Friday: Propaganda, Revolution, Destruction — Rinse, Repeat … the usual.

Discussion with Mike, Ben, and Joe.*** Correction: Midnightcrymedia ***Info from YouTube video "How America is About to Repeat the Persecution of the 5 Fallen Kingdoms" on "Midnightcrymedia" YouTube channelVideo Link: https://youtu.be/4ba28Wn3x2Q?si=Jng_DZtrO2gB1B_bEmail us at: TheUndilutedTruth.Podcast@gmail.com#TheUndilutedTruth #TheUndilutedTruthPodcast #Studio306 #TheMobleTableTopStudio #TheMoblePoolStudio #TheSouthsideMoblePodcastStudio #RockTumblers #TruthSeekers #AllSeasonsTableTopStudio #AllSeasonsStudio306 #AllSeasonsStudio435

Welcome to The Turf Zone Podcast. This episode features the article “Give Yourself the Edge in Managing Sedges in Lawns and Landscape Beds” written by Jeffrey Derr and Adam Nichols. Sedges are major weed problems in turf and landscape ornamentals, as well as in crop production, including container- and field-grown nursery crops. Although there are annual sedges that occasionally are problems in these areas, the major problems are perennial species. Having an understanding of their taxonomy and life cycle will aid you when developing a control program. Sedges are monocots, which mean they have one seed leaf when they germinate. Grasses are also monocots, but they are in a different plant family, the Poaceae, as opposed to sedges, which are in the Cyperaceae or sedge family. So do not use the term “nutgrass” when referring to yellow nutsedge. Yellow nutsedge is not a grass and it is confusing to use a term that implies that it is a grass. You may ask “But what about broomsedge – isn't that a grass?” Well, yes, but that is a topic for another article! The distinction between grasses and sedges is especially important when discussing chemical control. Most of our sedge herbicides do not affect grasses and most of our grass herbicides do not affect sedges. Here is some help in separating grasses from sedges. Grasses have round or flattened stems, generally have a ligule (either a membrane or fringe of hairs where the leaf blade meets the leaf sheath), and have two-ranked leaves (leaves appear from 2 sides of the stem). Sedges have triangular stems (sedges have edges), lack a ligule, and the leaves are three-ranked (come out from the three sides of the stem. When I taught the weed science class, I would slip in yellow nutsedge when we had the lab on grass identification to see what the students would do with it. They obviously struggled with it when trying to fit yellow nutsedge into a grass key. Major species: The most common sedge infesting turfgrass and ornamental beds is yellow nutsedge, a weed that occurs throughout Virginia. Yellow nutsedge is a perennial that spreads primarily through vegetative means. Rhizomes produce roughly ¼ to ½ inch long, tan to brown tubers in summer and fall. These tubers overwinter and then send up new shoots in the spring. Above-ground parts of the plant die with a killing frost. Although yellow nutsedge will produce seed, it does not appear to be an important factor in the spread of this species. Leaves are shiny and yellowish-green. Purple nutsedge, similar to yellow nutsedge, also is an herbaceous perennial that spreads by tubers and rhizomes. Leaves of purple nutsedge tend to be darker green than yellow nutsedge. The tubers are the same size as those for yellow nutsedge but are dark brown or purplish brown. Tubers of purple nutsedge have a bitter taste while those of yellow nutsedge have a sweet or almond-like flavor. Purple nutsedge has a purplish-brown seedhead, while yellow nutsedge has a, well, yellow seedhead. In a turf situation, however, you probably will not see the seedheads of either species, especially in frequently mowed sites, but seedheads would develop in ornamental beds if uncontrolled. Yellow nutsedge leaf blades have a long, sharp point while purple nutsedge has a blunt tip. However, this also may not be apparent in a mowed situation. Why is it important to tell yellow from purple nutsedge? Certain herbicides, such as bentazon, mesotrione, metolachlor, and sulfentrazone, are more effective on yellow than purple nutsedge, while other products work well on both species, such as halosulfuron. Purple nutsedge is predominantly a problem in southeastern Virginia. Purple nutsedge is found predominantly in the South while yellow nutsedge is found essentially throughout the contiguous 48 states. Another sedge group that has spread rapidly in Virginia is kyllinga. To me, kyllinga in bloom looks like a green ball about the size of a pea sitting on 3 green leaves. There are both annual and perennial kyllinga species but the ones of greatest concern are the perennials green and false green kyllinga. Kyllingas will also have a triangular stem but lack the tubers formed by yellow and purple nutsedge. The perennial kyllingas spread not only by rhizomes, but readily by seed, probably a factor in their spread, as they can flower below mowing height. We grow false green kyllinga by seed for our trials. Chemical control for kyllingas is very similar to that for yellow nutsedge. The primary annual sedge that I have seen in turf areas is compressed sedge. Rice flatsedge is an occasional annual weed in container production. We had fragrant flatsedge come in as a contaminant in plants I purchased from down south and it has been the most aggressive grower of the sedge species we have evaluated. These three sedge species spread strictly by seed and thus are easier to control than perennial sedges. Factors favoring growth of sedges Sedges grow best in warm temperatures, moist soil, and high sunlight. I usually do not see yellow nutsedge emergence until early April or later, depending on how quickly it warms up in the spring. Yellow nutsedge grows best in May through August, similar to that for bermudagrass. The sedges are not necessarily that much more competitive than turf species, but they can rapidly take advantage of any openings in the canopy. I always remember one of our former students who was working on halosulfuron when it was being developed. He had trouble getting yellow nutsedge to establish in his Kentucky bluegrass plots but where he killed out the bluegrass for his plot borders, he saw a nice straight line of yellow nutsedge in the killed strips! One problem with managing yellow and purple nutsedge is tuber dormancy. Not all tubers send up shoots at the same time. Some shoots will emerge in May, some in June, and some in July. Also, some tubers may not send up shoots until the following year or two. Most tubers are viable for only 2 to 3 years, but some can remain viable for 10 years or longer. So if one has an established stand of yellow or purple nutsedge they wish to eradicate, it will be a multi-year project. Even if you achieve 100% control in a season, you probably will see nutsedge emergence the following year. Cultural Control of sedges Maintaining a thick stand of turf will help restrict the development of sedges, especially in the spring when nutsedge shoots emerge from the underground tubers. Overseed and fertilize cool season grasses in the fall to have a thick, competitive stand when sedges resume growth in late spring. Avoid scalping turf as this opens up the canopy for invasion by sedges, crabgrass, and other weed species. Control insect and disease pests to prevent thinning of the turf. Avoid overwatering turf and ensure proper soil drainage to prevent excessively wet soil. Monitor new sod or ornamental plant installations to insure that nutsedge or kyllinga has not hitchhiked along with the sod or nursery plants. Avoid any stress that adversely affects turf growth. I always think of a turf situation I was asked to investigate. They had applied fluazifop in a backpack sprayer for bermudagrass control in tall fescue. Not only was the bermudagrass controlled, so was the tall fescue. It is hard to determine a spot-treatment rate of fluazifop that will be safe in tall fescue. They reseeded and ran the irrigation frequently in summer, which led to an excellent stand of compressed sedge. The cause of the sedge infestation was the initial turf damage caused by improper herbicide application. Yellow nutsedge is hard to control using hand weeding as plants can break at the soil line, leaving the underground tubers and rhizomes. Tilling can spread the tubers, increasing the area of infestation. Chemical control of yellow nutsedge Learn the active ingredients listed in Tables 1 and 2 (available in the May/June 2026 issue of Virginia Turfgrass Journal on www.theturfzone.com). Some of these herbicides are sold in combination with other herbicides but I have only listed single active ingredient products that we have tested. There are a number of combination products that contain a sedge herbicide but also other herbicides for either broadleaf or grass control. For example, Sublime contains mesotrione, triclopyr, and dicamba. If you know the active ingredients, you will have a good idea as to how that combination product will perform. 1). Preemergence control in turf I frequently am asked about the availability of preemergence herbicides for nutsedge control. Actually, I prefer postemergence applications for yellow nutsedge control since this weed usually occurs in patches and thus fits well into spot-treatment programs. The problem with a preemergence application is that one would have to treat the entire lawn since the chemical must be applied prior to sedge emergence, unless one mapped out the previous year exactly where nutsedge was growing in a turf stand. The other reason favoring postemergence control of nutsedge is that few preemergence chemicals are available for turf use. Some postemergence herbicides, such as halosulfuron (SedgeHammer, Prosedge), mesotrione (Tenacity), and sulfentrazone (Dismiss) do have a degree of preemergence control, but I consider that a bonus following postemergence application. In bermudagrass, zoysiagrass, and certain other warm-season grasses, there are registrations for Pennant Magnum, Tower, and FreeHand for residual control of yellow nutsedge. These herbicides are much more effective on yellow compared to purple nutsedge and have generally short residual control. Also, we have seen delayed greenup with this group. However, we do use these products in ornamental beds. 2). Preemergence control in ornamental beds We do focus on preemergence herbicides in ornamental beds due to general lack of selective postemergence herbicides for overtop use. Products to consider include metolachlor (Pennant Magnum) and dimethenamid (Tower), both of which are oil-based formulations and thus should be applied as a directed spray, as well as the granular herbicide FreeHand, which contains dimethenamid plus pendimethalin. FreeHand is probably a good choice for most landscape bed situations. It can be applied to certain annual flowers (but not begonia) and a wide range of perennials and woody ornamentals. Apply in March or in early April in eastern Virginia and a little later in western parts of the state. Reapply about 6 or 8 weeks later to extend the length of yellow nutsedge control. 3). Postemergence control in cool-season turf I have divided up the herbicides to ones registered for use in tall fescue, Kentucky bluegrass, and perennial ryegrass and those registered for use in bermudagrass and zoysiagrass. I have listed the trade names we have tested. You may find other trade names for these active ingredients. The two tables cover the primary treatments available for sedge control in turfgrass. The same herbicides that are used for yellow nutsedge control in turf are utilized for kyllinga control. MSMA is not included as it is only registered for use in golf, sod production, and highway rights-of-way. Bentazon and sulfentrazone are the fastest-acting chemicals in this group, probably because they predominantly have a contact action. Injury symptoms in yellow and purple nutsedge can be seen within a few days of application, especially when applied under warm conditions. Repeat applications will generally be needed sooner for bentazon than the other products. For example, a second application of bentazon is generally made one to two weeks after the first one. We have found pyrimisulfan to be the slowest acting herbicide in this group of chemicals, with halosulfuron and imazosulfuron intermediate in speed of action. Of the pyrimisulfan products, we have seen better yellow nutsedge control with Arkon compared to Vexis. One benefit of mesotrione is that it can be used at seeding time or on young stands of cool-season turf. The other products generally can only be used on established turf. We did a trial last year looking at the impact of simulated rainfall on yellow nutsedge control in our rain-out shelter. When we irrigated one hour or one day after a sulfentrazone application, we saw effective yellow nutsedge control, but control decreased when irrigation was withheld until one or two weeks after application. It appears root uptake is an important component of sulfentrazone's activity against yellow nutsedge and thus rain or irrigation is needed within a week after application. Halosulfuron gave excellent yellow nutsedge control, even when irrigation was withheld until one or two weeks after application. We often grow yellow nutsedge in containers for control trials to supplement what we do in the field. In one container trial, we collected yellow nutsedge tubers that formed after herbicide application. Tubers were much smaller when plants were treated with halosulfuron or pyrimisulfan compared to sulfentrazone. This should result in less competitive yellow nutsedge in subsequent growing seasons. Bentazon and sulfentrazone are much more effective on yellow compared to purple nutsedge. This shows why we need to identify these two species. One needs to address purple nutsedge differently than yellow nutsedge. Halosulfuron and imazosulfuron are equally effective on yellow and purple nutsedge. Work by other researchers suggests imazosulfuron is the most effective treatment for false green kyllinga (Dr. Matthew Elmore, Rutgers University). We also have seen good control of false green kyllinga with imazosulfuron. Sulfentrazone is sold in combination with other herbicides, such as with prodiamine under the trade name Echelon. Sulfentrazone is a component of combination herbicides Surge, Q4Plus, and Avenue South but the concentration of sulfentrazone is lower than in Dismiss, resulting in more suppression than control of yellow nutsedge. One will generally add some type of adjuvant to these postemergence herbicides. Nonionic surfactants are generally recommended for most of these chemicals but check the label for instructions on adjuvant addition. Addition of a methylated seed soil or crop oil concentrate may increase toxicity of certain chemicals to nutsedge, but also may increase the potential for crop injury especially under hot, humid conditions. Read the product label for specific directions on adjuvant use. Postemergence control in bermudagrass and zoysia A number of the products are the same for warm-season grasses as for cool-season grasses, but mesotrione is not listed as it injures bermudagrass. Certain products used for removing cool-season grasses from warm-season turf are effective for controlling sedges are added, including flazasulfuron, sulfosulfuron, and trifloxysulfuron. Aethon was added to the warm-season list but not cool-season turf as it also contains penoxsulam, which can injure tall fescue. Along with pyrimisulfuron, imazaquin, flazasulfuron, sulfosulfuron, and trifloxysulfuron are slower-acting herbicides since they are systemic in plants and travel to the growing points. Imazaquin has been less effective in our trials for yellow nutsedge control than the other herbicides listed. Flazasulfuron, halosulfuron, sulfosulfuron, and trifloxysulfuron will control both yellow and purple nutsedge. Postemergence nutsedge control in ornamentals Around trees and shrubs, directed sprays of bentazon, halosulfuron, or sulfentrazone can be applied for yellow nutsedge control. Minimize contact with the leaves of the ornamentals. We do not have selective herbicides that can be sprayed overtop of ornamentals plants for sedge control. Nonselective herbicides, such as diquat, glufosinate, or glyphosate can be applied for sedge control if kept totally off ornamental plant leaves. A common question I receive is how to control emerged yellow nutsedge in liriope beds. We have seen injury from bentazon and halosulfuron, especially in variegated types, although plants outgrew the damage, and we observed reduced flowering from halosulfuron. Best to utilize preemergence applications of FreeHand to minimize the need for hand weeding or postemergence applications. Jeffrey Derr and Adam Nichols are based at Virginia Tech's Hampton Roads Agricultural Research and Extension Center in Virginia Beach. You have been listening to The Turf Zone Podcast. Follow The Turf Zone on X, Facebook and LinkedIn for all things turfgrass, featuring podcasts, magazines, events and more. Visit www.theturfzone.com for more. The post Give Yourself the Edge in Managing Sedges in Lawns and Landscape Beds appeared first on The Turf Zone.

In this episode of Intermittent Fasting Stories, Gin talks to Amanda Kortman from Rotterdam, in the Netherlands.Join Gin in the new Fast Feast Repeat app for The Grown-Up Year: 52 Weeks to Listen, Play, and Nourish, as well as a growing collection of intermittent fasting resources. Go to app.fastfeastrepeat.com to join us or go to the App Store and download the Fast Feast Repeat app, available for both iPhone and Android.Are you ready to take your intermittent fasting lifestyle to the next level? There's nothing better than community to help with that. In the Delay, Don't Deny community we all embrace the clean fast, and there's just the right support for you as you live your intermittent fasting lifestyle. You can connect directly with Gin in the Ask Gin group, and she will answer all of your questions personally. If you're new to intermittent fasting or recommitting to the IF lifestyle, join the 28-Day FAST Start group. After your fast start, join us for support in The 1st Year group. Need tips for long term maintenance? We have a place for that! There are many more useful spaces beyond these, and you can interact in as many as you like. Visit ginstephens.com/community to join us. An annual membership costs just over a dollar a week when you do the math. If you aren't ready to fully commit for a year, join for a month and you can cancel at any time. If you know you'll want to stay forever, we also have a lifetime membership option available. IF is free. You don't need to join our community to fast. But if you're looking for support from a community of like-minded IFers, we are here for you at ginstephens.com/community. Amanda is a weight consultant, an author, and a podcaster. She shares her journey with intermittent fasting, which was inspired by her fluctuating weight and health challenges, including endometriosis and being a wheelchair user. Amanda discusses how traditional dieting methods failed her, leading her to explore intermittent fasting. She recounts her initial struggles with the 5:2 diet and how she eventually discovered the benefits of clean fasting, which significantly improved her health and reduced inflammation. Amanda emphasizes the importance of understanding one's body and adapting fasting schedules to individual needs, highlighting her personal experience of managing IBS symptoms through an 18-hour fasting window.Amanda's story is a testament to the transformative power of intermittent fasting beyond weight loss. She explains how fasting has allowed her to enjoy a more varied diet, reduced her reliance on medications, and improved her overall energy levels. Amanda also touches on the broader health benefits she experienced, such as reduced endometriosis pain and improved skin conditions. Her journey underscores the importance of patience and persistence, as she navigated through various health challenges and dietary adjustments to find what worked best for her.For those just starting out with intermittent fasting, Amanda advises focusing on clean fasting and being patient with the process. She shares that it took her over a year to fully experience the benefits. Amanda's story is a powerful reminder that while the journey may be challenging, the health benefits of intermittent fasting can be profound and life-changing.Join Gin in the new Fast Feast Repeat app for The Grown-Up Year: 52 Weeks to Listen, Play, and Nourish, as well as a growing collection of intermittent fasting resources. Go to app.fastfeastrepeat.com to join us or go to the App Store and download the Fast Feast Repeat app, available for both iPhone and Android.Get Gin's books at: https://www.ginstephens.com/get-the-books.html. Good news! The second edition of Delay, Don't Deny is now available in ebook, paperback, hardback, and audiobook. This is the book that you'll want to start with or share with others, as it is a simple introduction to IF. It's been updated to include the clean fast, an easier to understand and more thorough description of ADF and all of your ADF options, and an all new success stories section. When shopping, make sure to get the second edition, which has a 2024 publication date. The audiobook for the second edition is available now! Join Gin's community! Go to: ginstephens.com/communityDo you enjoy Intermittent Fasting Stories? You'll probably also like Gin's other podcast with cohost Sheri Bullock: Fast. Feast. Repeat. Intermittent Fasting for Life. Find it wherever you listen to podcasts. Share your intermittent fasting stories with Gin: gin@intermittentfastingstories.comVisit Gin's website at: ginstephens.com Check out Gin's Favorite Things at http://www.ginstephens.com/gins-favorite-things.htmlSubscribe to Gin's YouTube Channel! https://www.youtube.com/channel/UC_frGNiTEoJ88rZOwvuG2CASee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

My guest for today's episode is Agnes Ngetich: the 10,000m world record holder on the road, the reigning World Cross Country champion, and one of the most compelling athletes in distance running right now. She is 25 years old. She grew up in rural Kenya, lost her father to cancer at 10, and spent much of her adolescence working on farms and carrying bags of charcoal to help feed her family. She missed school to earn money. She showed up to race barefoot and hungry anyway.A coach named Ruth Bundotich saw something in her at 14 and opened a door. From that point, the progression has been relentless: junior titles in Kenya, an African Championships silver, a World U20 bronze, and then the slow build toward the longer distances where she now lives.In 2024 in Valencia, she ran 28:46 for 10 kilometers on the road — the first woman ever under 29 minutes — a record she had to earn three times: once on a course that turned out to be 25 meters short, once in atrocious weather in Lille where she fell eight seconds shy, and finally in Valencia where it was made official. In January 2026, she won the World Cross Country title in Tallahassee by 42 seconds — the second-largest winning margin in the history of the event.Last weekend here in New York, she came back after getting hypothermia at the United NYC Half in March and ran a course record 30:07 at the Mini 10K, blasting the first mile in 4:47 and pulling away from Hellen Obiri before the race was even a kilometer in.In this conversation that we recorded while she was in town, we dive into her childhood, the coach who changed her life, getting to the point of running world records, her World Cross Country dominance, what she thinks of the marathon and more.____________Host: Chris Chavez | ⁠@chris_j_chavez⁠Guest: Agnes Ngetich | @jebet.agnesProduced by: Jasmine Fehr | ⁠@jasminefehr⁠____________SUPPORT OUR SPONSORSXENDURANCE: Xendurance Protein is designed specifically to help your body recover, rebuild, and get stronger after training. It combines four different types of protein, so your body gets both fast absorbing protein for immediate recovery and slower release protein to support muscle repair over time. ⁠⁠⁠⁠⁠⁠⁠⁠Check it out at Xendurance.com and use code CITIUS for 25% off your first order.⁠⁠⁠⁠⁠⁠VELOUS: VELOUS makes recovery footwear designed to help runners bounce back faster between sessions. Their sandals feature Tri-Motion™ Technology: a technical three-density foam system and contoured footbed engineered to cushion impact, support your arches, and help your toes stretch and relax on every step. Run. Recover. Repeat. with VELOUS! ⁠⁠⁠⁠⁠⁠Get 20% off your VELOUS order with code CITIUSMAG20 at checkout including FREE Shipping!⁠⁠⁠⁠⁠⁠OLIPOP: Raspberry Sherbet is a limited-edition, nostalgic new flavor that blends tangy raspberry with creamy vanilla. Every can of Olipop contains their Olismart blend, which includes ingredients designed to support digestive health and help feed your gut microbiome. If you haven't had tried Olipop yet, grab a can and see what the hype is all about!⁠⁠ ⁠⁠⁠⁠⁠⁠⁠Head to DrinkOlipop.com and use code CITIUS25 at checkout to get 25% off your orders.⁠⁠

Most people misunderstand whole life insurance because they look at it as a product instead of a system. In this Practical Wealth Study Group, Curtis May breaks down the Four Stages of Whole Life Insurance, also known inside the Money4Life Blueprint as the Private Reserve Strategy. This is not about chasing rates of return. This is about control, liquidity, certainty, and building a personal economy where your money keeps working inside your system instead of constantly leaving to banks, lenders, credit cards, and financial institutions. Curtis walks through the Money4Life Framework: Earn it. Bank it. Borrow it. Spend it. Repay it. Repeat. You'll learn how whole life insurance can function as a foundational asset, why premium should be viewed as a capital flow instead of an expense, and how families and business owners can begin using their policies to recapture debt, build liquidity, and eventually finance opportunities. This conversation covers: Why whole life insurance is not an investment account The economic value of certainty The crisis of financial control Why liquidity matters more than rate of return How to calculate your burn rate Why you must capitalize before you invest The difference between being a saver, wealth builder, business banker, and infinite banker How to stop giving interest away to strangers Why banking is a process of becoming, not a product you buy The goal is not just to own a policy. The goal is to become the banker. Visit PracticalWealth.net to take the Financial Freedom Assessment and learn more about the Money4Life Blueprint. 00:00 – Welcome to Practical Wealth Study Group 00:19 – The Four Stages of Whole Life and IBC 01:00 – Whole Life Is Not an Investment Account 01:45 – The Economic Value of Certainty 02:30 – Whole Life as a Foundational Asset 03:10 – The Money4Life Framework: Earn It, Bank It, Borrow It 04:20 – Why Banking Means Control of Capital 05:30 – The Crisis of Control 06:15 – Stop Giving Away the Banking Function  07:00 – The Maturity Matrix: Where Do You Stand? 08:00 – Stage 1: The Saver 09:20 – You Can't Invest Until You Capitalize 10:30 – Contract Wealth vs. Statement Wealth  11:45 – Stage 2: The Wealth Builder 12:45 – Premium Is Not an Expense 13:45 – Freedom From Debt to Others 14:40 – Your Burn Rate and Liquidity Number 15:50 – Debt-to-Capital: Bringing Debt In-House 17:00 – The Difference Between Chaos and Opportunity  18:00 – Stage 3: The Business Banker 19:00 – Money as Inventory  20:00 – Financing Opportunities Through Your System  21:00 – Stage 4: The Infinite Banker 22:00 – Closing the Financial Loop  23:00 – Banking Is Not a Product 23:30 – Immediate Action Plan

On this episode of The En Factor, we are excited to welcome franchise consultant, founder, and CEO of Peak Franchising, Chris Hilgers. Chris grew up around family businesses much of his early life where he gained firsthand experiences of the entrepreneurial lifestyle and dedication it took to become successful as a business owner. Beginning his professional career in sales, Chris learned a lot about communicating and building relationships with others before he went on to leave the corporate world and start Peak Franchising. Through Peak Franchising, Chris serves others a franchise coach to partner high quality people with the perfect fit of a franchise for them to own and lead. Chris's extensive background and knowledge of the franchising world, as well as people skills, make this episode a super valuable one with advice on identifying high quality people whether it be hiring employees or partnering with another entrepreneur. Join us and tune into this insight-packed episode with Chris and host Dr. Rebecca White as they explore and dive deep into subject matter including how Chris can help aspiring business owners find the perfect franchise opportunity, as well as what to look out for when researching prospective franchises and reading through franchise agreements. Key Words - Franchise, Consulting   Explore this episode, and many other conversations with entrepreneurs on The En Factor Podcast, here: https://drrebeccawhite.com/podcasts/en-factor   Connect with Chris to learn more about Peak Franchising, as well as his Franchise Investigation Readiness Survey and Franchise Model Fit Quiz, at Peak Franchising's website, here: https://peakfranchising.com/   Explore Dr. White's new Entrepreneurial Intelligence (EI) Lab, here: https://drrebeccawhite.com/entrepreneurial-intelligence-lab/   Check out Dr. White's book, “See, Do, Repeat”, and more from her website, here: https://drrebeccawhite.com/see-do-repeat/

Welcome to this week's episode of Fast. Feast. Repeat. Intermittent Fasting for Life, with Gin Stephens and Sheri Bullock.To make a submission for the podcast, go to fastfeastrepeat.com/submit.  We are a community-driven podcast, and we look forward to sharing your questions, success stories, non-scale victories, IF tweaks, motivational quotes (and more!) on each episode of the podcast. Resources used in today's episode:Join us on the 2027 Fast Feast Repeat Cruise! https://sarah.funcruises4you.com/GroupRegistrations/view/139054 Join Gin in the Fast Feast Repeat app for The Grown-Up Year: 52 Weeks to Listen, Play, and Nourish, as well as a growing collection of intermittent fasting resources. Go to app.fastfeastrepeat.com to join us or go to the App Store and download the Fast Feast Repeat app, available for both iPhone and Android.To get the books, go to https://www.ginstephens.com/get-the-books.html. The second edition of Delay, Don't Deny is now available in ebook, paperback, hardback, and audIo book.  This is the book that you'll want to start with or share with others, as it is a simple introduction to IF.  It's been updated to include the clean fast, a thorough description of ADF and all of your ADF options, and an all new success stories section.  When shopping, make sure to get the second edition, which has a 2024 publication date.  The audiobook for the second edition is also available now!Gin has a new YouTube Channel!  Visit https://www.youtube.com/channel/UC_frGNiTEoJ88rZOwvuG2CA and subscribe today so you never miss an intermittent fasting tip, a support session, or an interview with a past IF Stories guest or expert.Want to learn more about BiOptimizer's Magnesium Breakthrough? Visit www.bioptimizers.com/fastfeastrepeat and use code FFR15 to save 15% off any order. Go to fastfeastrepeat.com to see Gin's and Sheri's favorite things, and to shop with us.  Every purchase you make through links on our website help to support this podcast so we can keep bringing you episodes each week.  Are you ready to take your intermittent fasting lifestyle to the next level? There's nothing better than community to help with that.  In the Delay, Don't Deny community we all embrace the clean fast, and there's just the right support for you as you live your intermittent fasting lifestyle. Connect with both Gin and Sheri in the community, as well as thousands of other intermittent fasters who are there to support you along your journey.  If you're new to intermittent fasting or recommitting to the IF lifestyle, join the 28-Day FAST Start group.  After your fast start, join us for support in The 1st Year group.  Need tips for long term maintenance? We have a place for that!  There are many more useful spaces beyond these, and you can interact in as many as you like.Visit ginstephens.com/community to join us. An annual membership costs just over a dollar a week when you do the math.  If you aren't ready to fully commit for a year, join for a month and you can cancel at any time. If you know you'll want to stay forever, we also have a lifetime membership option available.  IF is free. You don't need to join our community to fast. But if you're looking for support from a community of like-minded IFers, we are here for you at  ginstephens.com/community.

CardioNerds (Drs. Rawan Amir, Tripti Gupta, and Alysha Joseph) discuss the fundamentals of adult congenital heart disease (ACHD) surgery with Dr. Elizabeth Stephens.  Audio editing by CardioNerds academy intern, Grace Qiu.  Using a case of a young adult undergoing a Ross procedure, the episode walks through what happens in the operating room—from induction and intraoperative transesophageal echocardiography (TEE) to cardiopulmonary bypass (CPB), myocardial protection, and surgical repair. The discussion highlights key concepts including cardioplegia, cross-clamp and bypass times, hypothermic circulatory arrest, and the complexity of redo sternotomy. This episode provides learners with a practical framework to interpret operative reports, anticipate postoperative physiology, and better collaborate with surgical teams. This episode was produced by the CardioNerds ACHD Council and planned by Dr. Rawan Amir.  CardioNerds Adult Congenital Heart Disease PageCardioNerds Episode Page Pearls “LV distension kills patients.”Preventing left ventricular distension with appropriate venting and awareness of aortic insufficiency is critical to intraoperative safety.  TEE can change the surgical plan in real time.Findings such as underestimated aortic regurgitation, mitral pathology, or a PFO may directly alter cannulation and cardioplegia strategy.  Cross-clamp time = myocardial ischemic time; bypass time = systemic stress.Both are key predictors of postoperative complications including renal injury, bleeding, and ventricular dysfunction.  Redo sternotomy risk is driven by anatomy, not just number.Aorta adherent to the sternum, conduit position, and chamber pressurization define risk more than the number of prior surgeries.  Think longitudinally—ACHD surgery is lifetime planning.Surgical materials and strategies must account for future interventions, especially in younger patients. Notes: Notes drafted by Dr. Alysha Joseph, aided by generative artificial intelligence. What are the key steps in congenital cardiac surgery from incision to closure? Preoperative planning is multidisciplinary, involving surgeon, anesthesia, cardiology, and ICU teams; high-risk inductions (e.g., critical AS, Williams syndrome) are identified early TEE is performed immediately after induction to reassess anatomy and may reveal new findings (e.g., underestimated AI, mitral disease, PFO) Median sternotomy is performed, followed by creation of a pericardial well to optimize exposure Heparin is administered prior to cannulation; arterial and venous cannulas are placed for initiation of CPB Cross-clamp is applied and cardioplegia delivered to arrest the heart, allowing a still and protected operative field Surgical repair (e.g., Ross procedure) is performed, followed by de-airing, cross-clamp removal, and reperfusion Patient is weaned from bypass with TEE reassessment, hemostasis achieved, and chest closed What is cardioplegia and how is it delivered? Cardioplegia is a potassium-rich solution that arrests myocardial activity and reduces metabolic demand Most commonly used solution in the U.S. is Del Nido cardioplegia, originally developed for pediatric myocardium Delivery strategies include: Antegrade (via aortic root) – standard approach  Ostial (direct coronary delivery) – used when aortic root cannot be relied upon  Retrograde (via coronary sinus) – useful in severe AI or coronary disease NOTE: Severe aortic regurgitation can impair antegrade delivery and requires alternative strategies and LV venting  What do cross-clamp time and bypass time represent clinically? Cross-clamp time = duration of myocardial ischemia while the heart is arrested Bypass time = total duration on CPB, reflecting systemic exposure to non-physiologic circulation Prolonged cross-clamp time (>2–3 hours) increases risk of myocardial dysfunction, especially with poor baseline function Longer bypass time is associated with increased risk of renal injury, coagulopathy, and bleeding These metrics often reflect both case complexity and intraoperative challenges What is hypothermic circulatory arrest (HCA) and when is it used? HCA involves complete cessation of blood flow to allow a bloodless surgical field Typically used in complex aortic arch repairs Patients are cooled to ~18°C to reduce metabolic demand and protect organs Duration is ideally limited to

Pet food looks like a food category, but it behaves like a trust category and nobody understands that better than Michael Meyer.  Rose Hamilton, CEO of Compass Rose Ventures and co-host of The Story of a Brand Show, sits down with Michael for an operator masterclass that goes far beyond pet food into the deeper mechanics of how premium consumer brands get built, scaled, and sustained.  With experience across Wellness Pet Food, Plum Organics, Restoration Hardware, I and Love and You, and Just Food for Dogs, Michael brings a rare pattern recognition that every founder, operator, and investor needs to hear. * Pet food is a trust category, not a food category. The dog or cat either eats it or doesn't. The pet parent either feels reassured or doesn't. Repeat purchase is the only real trust metric that matters, and building toward it requires discipline most brands skip. * Cats are the most underbuilt opportunity in premium pets. All the innovation went to dogs. Cat parents were always emotionally invested; the category just never gave them enough ways to express it. That is changing now, and it has to be intentional to work. * The Bobby Flay lesson every founder needs. Celebrity partnerships only work when they make the product promise more believable. Made by Nacho added depth to an existing thesis. It was not motion for motion's sake. * Distribution is not demand. Awareness is not trust. Getting on shelf is not the win. Turning and staying on shelf is the business. Scaling before your system is ready does not create growth, it creates expensive complexity. * Don't rush it. Michael's sharpest advice for founders under pressure to scale: take a breath, think it through, then come back. Speed without clarity is one of the most costly mistakes a growing brand can make. Join us in listening to this episode for one of the most practically useful operator conversations the show has ever produced. Rose and Michael cover category signals, acquisition lessons, channel strategy, celebrity partnerships, and the discipline required to scale without breaking what you built.  Whether you are a founder, an operator, or an investor, this one will sharpen how you think about building consumer brands that last.  For more on I and Love and You visit: https://iandloveandyou.com/ If you enjoyed this episode, please leave The Story of a Brand Show a rating and review.  Plus, don't forget to follow us on Apple and Spotify.  Your support helps us bring you more content like this!

It opens with movie recommendations and a brutally honest take on how ratings have become basically meaningless — and that's not an accident. Because this whole episode is really about one thing: the gap between perception and reality in marketing. The gap between followers and customers. Between posting and connecting. Between looking busy and actually building something.Shawn and Marshall kick things off riffing on consumer behavior — how people choose movies, how one-star reviews are actually goldmines in disguise, and how the vibe of a brand influences buying decisions in ways that logic never could. It's a masterclass in understanding what customers actually respond to before a single dollar gets spent on ads.Then the World Cup enters the conversation — and if you're a detailer or service business owner sleeping on this, wake up. The World Cup is the single biggest marketing opportunity most local businesses will see this decade, and Shawn and Marshall break down exactly how to position around it, build campaigns tied to consumer emotion, and turn a sporting event into booked jobs. The energy, the nationalism, the pride — it's all leverage if you know how to use it.The back half of the episode gets tactical fast. Shawn walks through how Luna is automating business processes in ways that used to require a full marketing team — from streamlined campaign execution to email sequences that actually engage without feeling like a newsletter from 2009. And then comes the hot take that needs to be heard in every detailing Facebook group in North America: your social media following means almost nothing if you haven't built real relationships underneath it. Follower counts are vanity. Repeat customers, email lists, and genuine community are the actual business.The episode closes on something that sounds simple but almost nobody actually does: consistency. Not the grind-yourself-into-the-ground kind — the show-up-the-same-way-every-time kind. In a market where most businesses are reactive, inconsistent, and constantly chasing the next trend, the operators who just stay the course are the ones customers keep coming back to.⚡ Key TakeawaysOne-Star Reviews Are Opportunities: How you respond to a bad review tells your future customers more about you than a hundred five-star ratings. Stop dreading them — start using them.The World Cup is a Marketing Window: Consumer emotion is running high, national pride is through the roof, and most of your competitors won't think to tie their campaigns to it. That's your lane.Vibes Are a Strategy: The feeling your brand gives off influences purchase decisions more than your service list does. If your marketing feels off, customers feel it too — they just can't explain why they scrolled past you.Luna Does the Heavy Lifting: Automation isn't about replacing relationships — it's about protecting them by handling the repetitive work so you can focus on the human stuff.Followers ≠ Customers: A thousand Instagram followers who never book mean less than fifty people on an email list who trust you. Stop optimizing for the number and start building the relationship.Consistency is the Unfair Advantage: It's not exciting. It's not a hack. But showing up the same way, with the same quality, on the same schedule — over and over — is what builds the kind of customer trust that no ad budget can buy.

[✐4. Allegretto] N+っぽい : -ish, -like“Japanese-like!   (sound like a Japnese!)”[00:07]Hello, everyone. How are you doing? If you are living in Japan, you might be hearing Japanese people saying “ppoi”.“Oh, really? It sounds a bit like a lie!”or,“My jacket is that reddish one.” etc.etc….We will practice “noun + ppoi” today.Repeat after me[00:33]1. whitish2. blackish3. reddish4. yellowish5. bluish6. greenish7. beige-ishRepeat after me[01:20]1. My bag is that whitish one.2. Whose is that blackish wallet?3. A reddish car is parked over there.4. The white T-shirt has become yellowish.5. The person I saw was wearing a bluish jacket.6. I want to make the wall colour greenish.7. A beige-ish coat goes well with you.[03:05]Most of the clothes I own are black or bluish. How about yours?Repeat after me[03:23]1. feel like a child, childish2. look very grown up, mature for one's age3. look like a serious-person4. look like a teacher5. celebrity-ish6. professional likeRepeat after me=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*「にほんじんっぽい！」[00:07]みなさん、こんにちは。おげんきですか。にほんにすんでいるひとは、よく、にほんじんが「〜っぽい」っていうのをききませんか。「ええ、ほんと？それ、ちょっとうそっぽいよ！」とか、「わたしのジャケットは、あのあかっぽいのです。」などなど。きょうは「noun + っぽい」をれんしゅうします。Repeat after me[00:33]1. しろっぽい2. くろっぽい3. あかっぽい4. きいろっぽい5. あおっぽい6. みどりっぽい7. ベージュっぽいRepeat after me[01:20]1. わたしの かばんは、あのしろっぽいのです。2. あの くろっぽい さいふは だれのですか。3. あそこに あかっぽいくるまが とまっています。4. しろいTシャツが、きいろっぽく なりました。5. わたしが みた ひとは、あおっぽいジャケットを きていました。6. かべの いろを みどりっぽくしたいんです。7. ベージュっぽいコートが よくにあうね。[03:05]わたしがもっているふくは、くろとか、あおっぽいふくがおおいんですよね。みなさんは、どうですか。Repeat after me[03:23]1. こどもっぽい2. おとなっぽい3. まじめなひとっぽい4. せんせいっぽい5. セレブっぽい6. プロっぽいSupport the show=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=*=Need more translation & transcript? Become a patron: More episodes with full translation and Japanese transcripts. Members-only podcast feed for your smartphone app. Japanese Swotter on PatreonNote: English translations might sound occasionally unnatural as English, as I try to preserve the structure and essence of the original Japanese. 

Chris Chavez, Preet Majithia, and Mac Fleet unpack the best week of the 2026 outdoor season with Rome and Stockholm delivering back-to-back historic performances.Discussed in this episode:– Audrey Werro's 1:53.98: The third-fastest woman in 800-meter history, only the third woman ever under 1:54, beats Olympic champion Keely Hodgkinson (1:54.33 personal best, British record) in Stockholm. Historical context: the two women ahead of her — Kratochvílová (1:53.28, 1983) and Olizarenko (1:53.43, 1980) — are from countries that no longer exist and from the peak of the Eastern Bloc doping era. Many can regard Werro's 1:53.98 as the de facto clean world record.– Cooper Lutkenhaus wins the Stockholm men's 800 in 1:42.7: Diamond League debut. 17 years old. Junior year of high school in Texas. Beats Marco Arop (1:43.11), the former world champion and fourth-fastest man in history.– Mondo loses: First defeat since July 2023. 44-meet winning streak snapped– Noah Lyles wins the Rome 100m in 9.88: Noah typically builds slowly in the 100, but 9.88 is early and good. Jordan Anthony faded to fourth after looking promising at 60m.– Women's 200 landscape: Gabby Thomas runs 21.7 at the Lone Star Grand Prix in College Station — third fastest of her career; ulien Alfred has already run 21.86 in Rome, beating Melissa Jefferson-Wooden (her first loss in over a year). MJW bounced back in Stockholm with a 100m win and 10.84. If Shericka Jackson stays healthy, she's probably the pick.– Tate Taylor, 19.97: The second American high schooler to break 20 seconds in the 200. Hear Preet's full objection to the concept of high school records as a category– Looking ahead: LA Grand Prix this weekend. NCAA Championships in Eugene — Mac's pick is Simeon Birnbaum in the 1500, though Carter Cutting will be right there.____________Hosts: Chris Chavez | @chris_j_chavez + Preet Majithia | ⁠@preet_athletics⁠ + Mac Fleet | @macfleetProduced by: Jasmine Fehr |⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠@jasminefehr⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠____________SUPPORT OUR SPONSORSXENDURANCE: Xendurance Protein is designed specifically to help your body recover, rebuild, and get stronger after training. It combines four different types of protein, so your body gets both fast absorbing protein for immediate recovery and slower release protein to support muscle repair over time. ⁠⁠⁠⁠⁠⁠⁠Check it out at Xendurance.com and use code CITIUS for 25% off your first order.⁠⁠⁠⁠⁠VELOUS: VELOUS makes recovery footwear designed to help runners bounce back faster between sessions. Their sandals feature Tri-Motion™ Technology: a technical three-density foam system and contoured footbed engineered to cushion impact, support your arches, and help your toes stretch and relax on every step. Run. Recover. Repeat. with VELOUS! ⁠⁠⁠⁠⁠Get 20% off your VELOUS order with code CITIUSMAG20 at checkout including FREE Shipping!⁠⁠⁠⁠⁠OLIPOP: Raspberry Sherbet is a limited-edition, nostalgic new flavor that blends tangy raspberry with creamy vanilla. Every can of Olipop contains their Olismart blend, which includes ingredients designed to support digestive health and help feed your gut microbiome. If you haven't had tried Olipop yet, grab a can and see what the hype is all about!⁠⁠ ⁠⁠⁠⁠⁠⁠Head to DrinkOlipop.com and use code CITIUS25 at checkout to get 25% off your orders.⁠⁠

Repeat these positive affirmations daily to focus your mind and energy on the things and dreams you most deeply desire. The more you do so, the more you will attract them into your life. Positive affirmations like these have the unique power to reprogram your mind, thoughts, and beliefs. By repeating these affirmations every day for 21 days, you will no longer have doubts or questions...You will know...everything you want is coming! #affirmations #lawofattraction 00:00 Introduction 00:30 How to do these affirmations 01:00 Affirmations begin Check out the Wake Me Up Mindset Coach app: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠http://studio.com/wakemeup⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠. You get: Full Access to the WMU catalog; a personal growth plan based on my guidance and coaching; simple, daily tasks (5-10 minutes a day) to guide you through your own personal transformation; your plan evolves with you as you and your life change. 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Sing to the Lord a New Song Marshall Segal Download Psalm 98,Oh sing to the Lord a new song, for he has done marvelous things!His right hand and his holy arm have worked salvation for him.2 The Lord has made known his salvation; he has revealed his righteousness in the sight of the nations.3 He has remembered his steadfast love and faithfulness to the house of Israel.All the ends of the earth have seen the salvation of our God.4 Make a joyful noise to the Lord, all the earth; break forth into joyous song and sing praises!5 Sing praises to the Lord with the lyre, with the lyre and the sound of melody!6 With trumpets and the sound of the horn make a joyful noise before the King, the Lord!7 Let the sea roar, and all that fills it; the world and those who dwell in it!8 Let the rivers clap their hands; let the hills sing for joy together9 before the Lord, for he comes to judge the earth.He will judge the world with righteousness, and the peoples with equity.Last fall, my oldest son and I planted a couple hundred tulip bulbs in two front flower beds. My wife's from California, so we love spring and summer in our home. I mean everybody really loves spring and summer here, but some of us hate winter more than others. The Segals express that hatred with gardening. We spring really hard. We plant a couple hundred tulips — red and yellow and white, some white with red stripes, some purple double tulips. We also have about a dozen peonies, each with a dozen blooms. If you've ever seen peonies up close, they don't look real. They look like some fine cloth has been woven together and overstuffed. They're glorious. I love them, and I love them for the same reason Jesus loved them:“Consider the lilies of the field, how they grow: they neither toil nor spin, yet I tell you, even Solomon in all his glory was not arrayed like one of these. But if God so clothes the grass of the field, which today is alive and tomorrow is thrown into the oven, will he not much more clothe you, O you of little faith?” (Matthew 6:28–30)Consider the lilies. Are you struggling with little faith? Stop and listen to the lilies. They're singing. And they call us to sing with them about God and his glory. That's what we see again at the end of this psalm. Verse 7:Let the sea roar, and all that fills it;the world and those who dwell in it!Let the rivers clap their hands;let the hills sing for joy together. . . .Creation is performing for us. Can you hear it? The seas, wide and deep, are roaring out the bass line. The hills are dancing and breaking into high harmonies. And the rivers are clapping along to all that beautiful music. My wife and I actually got to hear an orchestra on Friday in Downtown Minneapolis, and that's what's happening all around us all the time. And it's happening with even greater precision and purpose than all those violins and cellos and trombones, because God is conducting everything we see and hear and taste and touch. Psalm 98 reminds us that creation is singing for anyone who will listen, and so before we really even get into the psalm, let's go ahead and get to some application for us as a church: Don't squander creation's performance this summer. Don't Squander CreationWhen God's people needed strength to keep believing, keep obeying, keep singing, they deliberately went and looked at rivers and seas and hills. Do you do that? Remember God himself is telling you here that he made all this to help you worship. He knew it was going to be hard to keep going. He knew we'd be prone to wander and doubt. And so he made stuff — all kinds of crazy stuff. He made galaxies and galaxies of crazy stuff, more than we could ever find, much less analyze, so that we'd have all kinds of reminders and reasons to worship him. My kids were studying sperm whales this week. Did you know that sperm whales have the largest brain of any creature on earth? Why would God do that? Why would God make these mammoth whales, with these massive brains, who dive 3,000 miles down to eat giant squid? So that you would see a sperm whale and his big ol' brain, and marvel at the creativity and power and goodness of God — and then do psalm 98:“Oh sing to the LORD a new song, for he has done marvelous things!”I don't care what it looks like for you this summer. The Segals aren't big camping people, but we love flowers and long walks and new parks and the beach. Don't squander creation this summer. Get out there and look and listen and learn and worship. Let something God has made remind you to sing. And then go find something else tomorrow. And then something else the next day.1. Sing to the LordAlright, the main point of the psalm is that very first line:Oh sing to the LORD a new song,for he has done marvelous things!His right hand and his holy armhave worked salvation for him.We don't know who wrote this psalm, but it's one of a series of psalms here highlighting God as king. Verse 6 says,“With trumpets and the sound of the horn make a joyful noise before the King, the LORD!”This psalm is calling people to sing because their King has saved them again.“His right hand and his holy arm have worked salvation for him.”We don't know what deliverance they're singing about. It could be the exodus out of Egypt, or the deliverance from the wilderness, or the conquest of Canaan, or victory over the Philistines, or the return from exile. We don't know. God delivered Israel a lot. Whatever deliverance it was, the psalmist saw what God had done and he said, we should sing. And people who have been saved by God should sing, right? Why do we sing? Why would the infinitely creative, infinitely powerful God alter our brains and vocal cords to give us the capacity to make melody and harmony? I think it's because some things in life are just too good to be said. For example, I can say, “I love Jesus.” I can say, “I really love Jesus,” and I do. I can say, “Jesus is my greatest Treasure,” and he is. I can say, “Jesus is the greatest, most trustworthy, most satisfying, most glorious Treasure in the world.” Can I get an amen? Or I could sing, “Hallelujah! All I have is Christ!” I don't even have to sing it well — and it still says more than words can say.God gave us singing because there's a joy greater than words. He didn't make all of this and us so that he could be understood and explained. God gave us singing because we were made to worship — to glorify him by enjoying him forever. It's not enough to know, study, or describe this God. To really know him is to enjoy him, to treasure him, to worship him. So, point one, sing to the Lord for who he is and what he's done for you.To Our MenAnd before I go to point two, I want to take Psalm 98 as an opportunity to rally our men in particular. Now, a lot of our men sing and sing loud. I love you and thank God for you, don't stop, abound all the more — and I'm not talking to you right now. No, I want to plead with the men we don't hear on Sunday morning. This text, and lots of other ones, teach us that a man isn't fully a man if he's not singing. Men, you weren't just made to work and protect and fix stuff. You were made to sing! You were made to sing, andwe need you to sing. I'm going to get to this in a minute, but Psalm 98 teaches us that one way we guard and provide for and build the church is to sing. You have no idea what impact it has when the people around you, especially all the young sons and daughters here, see grown men sing with all their hearts. I really think there are few things more captivating in our society than a man so filled with faith that he freely and enthusiastically sings — even when he can't sing. Especially when he can't sing. I could name some names here. Again, it's not ability. I personally think that's why the psalm says in verse 4:“Make a joyful noise to the LORD.”Sing! Shout! Make some kind of noise! If you can't carry a tune, if God gave you a bucket — then bang on the bucket. It doesn't have to sound good. It just needs to sound like joy. Grab a trumpet, grab a tambourine, grab a lyre (whatever that is). Clap your hands. If you have joy in the Lord, make it a loud joy. Don't cave to social pressure, put it under a basket, and make bad excuses for sitting out of the singing. We need to hear your joy in God. We need a song, and not just any song. We need a new song. 2. Sing a New SongWhen God calls the people to sing, he specifically says, “Oh sing to the LORD a new song!” Don't just keep singing the same songs. No, new deliverance calls for a new song. If God hears our prayers and fights for us, we're going to sing about it. This is one of the great lessons of the psalms, right? I mean we're in the process of walking through 150 songs. This is already our eighth summer in the psalms. We get the point by now, don't we?We were made for worship. Life is hard and confusing and painful, because of sin. But God still reigns (and creation testifies to that). God watches over his people, satisfies them with himself, and delivers them from every kind of enemy and trial. So trust in God, and worship him.Do we really need 150 versions of that? Oh my goodness, yes! Are you kidding me? We need 150 million songs to try and capture the glory of this God. This is why the 150 psalms keep telling us to sing even more new songs.Psalm 33:3,“Sing to him a new song; play skillfully on the strings, with loud shouts.” Psalm 96:1,“Oh sing to the Lord a new song; sing to the Lord, all the earth!”Psalm 149:1,“Praise the Lord! Sing to the LORD a new song, his praise in the assembly of the godly!”When God's people experienced his salvation in some new way, they wanted a new song. We need a new way to express all the thanks and faith and joy we feel toward God right now. . . . Notice that there's nothing actually new in the psalm. Again, we can't even tell what event they were singing about. That's not the point of “new” here. New wasn't unveiling new information. No, it's rehearsing the same glorious realities about God with different words and melodies, because he deserves all the lyrics and melodies. We sing a new song because there will always be more to celebrate. I love how Psalm 40:5 unleashes this kind of worship:You have multiplied, O Lord my God,your wondrous deeds and your thoughts toward us;none can compare with you!I will proclaim and tell of them,yet they are more than can be told.Do you hear that? God, I'll tell them everything you've done for me — all your wondrous deeds — yet they are more than can be told. If I tried to say it all, I'm going to run out of ink, breath, time, or all of the above.Our lead pastor is leading us well here. Pastor Jonathan wrote that first song we sang this morning — “I Am Free.” He's not rushing to tell you that, and I admire him for that. But that won't keep me from telling you.No more death, no debt is due,The blood of Christ has made me new!The curse undone, my heart is freeThe risen Son has rescued me!Amen! And may it be the first of dozens of new songs we sing together as a church. Now, we don't have to write every new song (a “new song” might just be new to us), but it's especially sweet when one of us pours their heart into lyrics and melody to say Jesus is real, his mercy met me at the cross, and he set me free. And if God keeps delivering us — and he will keep delivering us until he brings us safely home — then we'll need another song soon. So go ahead and sing a new song, and then another one, and then another one. You're not going to exhaust him and his salvation. And singing a new song will help you see more of him.3. Recruit the ChoirIn verses 1–3, Israel is singing a new song about the salvation God has worked for them. In verses 4–6, though, the psalm turns and invites the whole earth into the choir. Let's start in verse 3:The Lord has remembered his steadfast love and faithfulnessto the house of Israel.All the ends of the earth have seenthe salvation of our God.Make a joyful noise to the LORD, all the earth;break forth into joyous song and sing praises! . . .Make a joyful noise,” verse 6, “before the King, the LORD!”All the ends of the earth have seen this salvation — they've seen God love and deliver this people from their enemies — so come and sing with us! You can be saved too, if you'll humble yourself and bow to the true King.Notice that we're not inviting the world with yelling. This feels relevant given what we've been enduring for months now. Lots of yelling. We're not yelling back, no we're inviting all the earth, even that little stretch of green across the street, with singing. And we're singing because we're not just inviting them to acknowledge the truth and bow to the King; we really are inviting them into our joy. World, you have seen and heard what he's done for us — “All the ends of the earth have seen the salvation of our God.” Jesus came and died and rose so that you don't have to die for your sins. You don't have to face the wrath of God. You don't have to settle for weak and fleeting pleasure here on earth. You can be saved! Get in on this! Come taste something so good you can't help but sing! He's looking out on all the earth — I'm thinking of the missionaries we prayed for a few weeks ago during global missions Sunday, they're saying to all the nations, billions of lost people, come join this choir. Far As The Curse Is FoundBut the choir doesn't stop there. Verses 4–6 call all the tongues, tribes, peoples, and nations into the choir room — all the earth, praise him. Come and have what we're having. Come and be saved by grace through faith. Look at verses 7–8 again, though. The psalm goes even farther…Let the sea roar, and all that fills it;the world and those who dwell in it!Let the rivers clap their hands;let the hills sing for joy together. . . .He wants the rivers and hills and oceans and whales to get in on this, too. Now, we already saw that they're singing — and they really are. But by verse 7, even creation is singing a new song. And we know that because of verses 9–10. I'll begin in verse 8 again:Let the rivers clap their hands;let the hills sing for joy togetherbefore the LORD, for he comesto judge the earth.He will judge the world with righteousness,and the peoples with equity.Why are the rivers clapping? Because God has come to judge the world. He's finally come to put an end to sin, to pour out justice on all who refuse to receive his mercy, and to make all things right again. This psalm tells us that creation isn't singing at full strength yet. And we know this at the Segal house. I told you about our peonies. Well, a couple days after our first one bloomed — big beautiful white blooms, with yellow inside and a bright red center — the rain came through and ripped all the pedals off. Every single one. It's a big green shrub of ugly little stumps. We had just a few glorious days, and now we're left waiting for another 362 days. What kind of deal is that? I told you we planted 200 tulips last fall. I didn't tell you that we only got to see a dozen or two, because deer came through and ate them all before they bloomed. What's the point? Creation's not singing at full strength yet. Consider the lilies — they're dying. They're getting eaten. They're all going to be buried in snow in six months. Creation is cursed because of sin.Strawberries get moldly before they make it to the fridge. Parasites wipe out crops and other animals. Wildfires break out and destroy communities. It gets brutally cold in Minnesota for half the year. And don't get me started on construction. That's our creation, not his, but man, it's good illustration of the curse under sin. Your normal street's totally dug up, you don't know which way to go, it takes twice as long to get there, and you just want to get home.The creation is beautiful and it is singing, but it's also cursed — for now. And when Christ comes to judge the world, there won't be any more construction (or disease or mold or cold).This is why I've come to love “Joy to the World” even more. Isaac Watts wrote the hymn in 1719, and it's based on this psalm. And while it's a great Christmas hymn, it's not only a Christmas hymn. This isn't only a Christmas hymn, listen:Joy to the world, the Lord is come; [That's Christmas. He has come.]Let earth receive her King!Let every heart prepare him room And heaven and nature sing!Joy to the earth, the Savior reigns!Let men their songs employWhile fields and floods, rocks, hills, and plains,Repeat the sounding joy!No more let sins and sorrows grow,Nor thorns infest the ground;He comes to make his blessings flowFar as the curse is found!That's not Christmas! It's not. When Jesus came the first time, and lived and died and rose and ascended, his blessings didn't flow far as the curse is found. If you don't believe me, just step outside and stand with our security guys for a few minutes. You don't even have to step outside, though. There's enough heartache inside this room to tell us this hasn't happened yet. But it will, he's coming again, and that's what Isaac Watts is singing about. Romans 8 says: “The creation was subjected to futility, not willingly, but because of him who subjected it, in hope that the creation itself will be set free from its bondage to corruption and obtain the freedom of the glory of the children of God. For we know that the whole creation has been groaning together in the pains of childbirth until now.” (Romans 8:20–22)So, creation is singing, but it's also waiting, groaning, suffering. It's in bondage. This psalm looks back and celebrates past deliverance — his right hand and holy arm rescued us — and it's preparing for a final deliverance, when even the seas and hills and rivers are finally set free. Jesus is going to come again and save us, Cities Church! And that means we can sing even while we're waiting for justice and deliverance here. Can we sing songs like this in hard days? Of course we can. He has already delivered us. What more does he have to do? And he will deliver us again, and soon. And so we can sing right now, wherever we are in between. In fact, we must sing, because singing is one of the ways God delivers his people. That's why songs like Psalm 98 and “How Great Thou Art” and the song we're about to sing exist. Who knows how much God is saving us from while we sing these songs together each Sunday?His Right Hand and Holy ArmSo, sing a new song to the Lord. And how could we not when we have seen an even greater salvation? This brings us to the Table. We say these same words, verse 1:“His right hand and his holy arm have worked salvation for him.”But when we sing about “his holy arm,” we picture real arms stretched out wide, bloody and straining for air, on the cross. When we sing about “his right hand,” we see the nails in his hands, and the thorns in his head, and the spear in his side. Oh sing to the LORD a new song,for he has done marvelous things! [Hasn't he?]His right hand and his holy armhave worked salvation for him.The LORD has made known his salvation;he has revealed his righteousness in the sight of the nations.Yes, he has. That's what we remember with this meal. The King has come and worked salvation for us — he lived without sin, convicted without a crime, put to death without justice, and three days later, he rose from the dead. And he will come again to bring full and final salvation.

Many people have some turning point in their lives. For followers of Jesus, one of those moments is simply: ‘And then I met Jesus.' In this series, we'll hear testimonies from people in our church about how their encounter with Jesus has changed their lives. Together, we'll look at how Jesus calls ordinary people to participate in His mission. It's not about pressure or perfect answers but compassion, presence, prayer, and simple invitations. Whether you've followed Jesus for years or are still exploring faith yourself, this series is an invitation to consider how God might work through your story too. The Prayer Team would love to pray for you, let them know how by using this link: https://chathamchurch.churchcenter.com/people/forms/914476 Announcements Hello Card: https://chathamchurch.churchcenter.com/people/forms/976297 Online Giving: https://www.chathamchurch.org/give Looking for a Small Group?: https://www.chathamchurch.org/small-groups Interested in volunteering for a serving team? Contact Jessica: jessica.waldstein@chathamchurch.org Highlighted Events Upcoming events: https://www.chathamchurch.org/events Learn more about our Worship Multiplied here: https://www.chathamchurch.org/worship-multiplied New Service Times this Summer: Services at 9 and 10:30am (livestream will also be at 9am) until August 30th. Connect Website: https://www.chathamchurch.org/ Facebook: https://www.facebook.com/chathamchurch Take-WITH's from Luke 15 -Jesus comes to rescue us out of soul-sucking isolation and vicious tribalism by rescuing us for himself, his virtues, and his mission to seek after the lost. -This parable invites us to enter into his story: -Heart work: to share in the LONGING Prayer: "Lord, break my heart for what breaks yours." -Search work: to share in the LOOKING Prayer. Relationship. Spiritual Conversations. Invitation. Repeat. - Rejoicing work: to share in CELEBRATING with him over those who are found Prayer: "Lord, may my heart rejoice over what you rejoice over." Discussion/Reflection Questions 1. Think about the name you wrote on the card. What is one step you can take this week to regularly pray for them? 2. What's a step you could take to invest in that relationship? 3. Is there a step you could take to engage them with spiritual conversation? 4. Is there an invitation you could extend to come to church? 5. Which of the three “works” (heart, search, or rejoicing) feels most challenging for you right now? What is one practical way to grow in that area?

You have created a new baseline for managing your stress. If you frequently find yourself finishing your week feeling mentally fragmented, scattered, or stuck on an emotional rollercoaster between high-alert stress and total burnout, your system is missing integration. In this final session, we dive into the advanced science of neuro-somatic synthesis and introduce Somatic Stacking—layering postural alignment, the Pran Mudra, and Root Chakra grounding simultaneously to instantly drop cortisol, lock out environmental noise, and restore a state of sharp, effortless daily execution. In This Episode, You'll Discover: The Cost of Fragmentation: The biological reason why juggling multiple roles splits your attention and keeps your nervous system chemically unbalanced. The Architecture of Somatic Stacking: How layering physical, energetic, and breath anchors simultaneously creates a powerful synergistic off-switch for stress. The Equilibrium Protocol: A guided 10-minute integrated meditation to completely stabilize your heart rate, stop energy leaks, and anchor your mind in sovereign peace. A Daily Message for Your Heart You are balancing a mountain of moving parts, steering a large vision, and anchoring the spaces you occupy. It is completely natural to feel scattered, like you are a collection of tasks and timelines rather than a whole soul. Today, remember that balance is not something you find by fixing everything in the outside world—balance is an internal posture you claim right here in the immediate present. You do not have to wait for the storm to stop to find your peace. By taking these ten minutes to stack your physical tools, you are gathering your scattered power back into your own hands. Let the affirmation 'My nervous system is steady, my body is safe, and I am entirely at peace' act as your absolute standard of stability today. You are doing an extraordinary job. This is day 7 of a 7-day meditation series, 3514-3520 Somatic Stress Relief.   THIS WEEK'S MEDITATION JOURNEY   If you are tired of waking up already feeling overwhelmed, running on adrenaline, and dealing with that persistent background anxiety that makes it impossible to focus, you are in the exact right place.   This week, we are stepping into a profound, 7-day somatic experience designed to pull you out of survival mode and return you to a state of calm, unshakeable power.   We aren't just going to talk about peace; we are going to build it directly into your biology. Over the next seven days, we will layer powerful, science-backed tools—including ancient hand mudras like the Pran Mudra, deep rhythmic breathing protocols, target chakra alignments, and restorative physical resets—to train your body that it is safe to let go.   Whether you are navigating a high-velocity career, balancing a mountain of daily demands, or simply trying to quiet an overactive mind before bed, this series is your ultimate biological reset button. Get ready to lower your cortisol, drop your shoulders, and reclaim your inner sovereignty.   THIS WEEK'S CHALLENGE: THE 30-SECOND COLD SPLASH At the end of your morning shower, turn the handle to cold for just 30 seconds. Alternatively, fill a bowl with ice water and submerge your face up to your temples for 10 seconds.   MEDITATION TECHNIQUES: DAY 1: VISUALIZATION Visualize yourself seated next to people who calm you.   DAY 2: AFFIRMATION "My body is safe, and I am at peace."   DAY 3: THE EXTENDED EXHALE BREATHING TECHNIQUE Inhale through your nose for a count of 4, feeling your belly expand. Hold gently at the top for a count of 4. Exhale slowly through pursed lips (like breathing through a straw) for a count of 8. Repeat for 3 to 5 cycles to instantly lower your heart rate and drop cortisol levels. DAY 4: PRAN MUDRA (THE LIFE FORCE SEAL) This mudra acts like a grounding cord for a scattered, anxious mind while simultaneously replenishing drained energy reserves without overstimulating your system. How to do it: On both hands, bring the tips of your ring finger and pinky finger to touch the tip of your thumb. Keep your index and middle fingers extended straight out. Rest your hands on your lap, palms facing up. DAY 5: MULADHARA ROOT CHAKRA When the nervous system is overwhelmed, energy flies upward into a swirling vortex of overthinking. Dropping your awareness down to the Root Chakra—located at the base of your spine—anchors you. Visualize a rich, warm, steady crimson light grounding you deeply into the solid earth beneath you.   DAY 6: LAYER ALL THE TECHNIQUES TOGETHER   DAY 7: REFLECTION AND CELEBRATION   SHARE YOUR MEDITATION JOURNEY WITH YOUR FELLOW MEDITATORS Let's connect and inspire each other! Please share a little about how meditation has helped you by reaching out to me at Mary@SipandOm.com or better yet -- direct message me on https://www.instagram.com/sip.and.om. We'd love to hear about your meditation ritual!   WAYS TO SUPPORT THE DAILY MEDITATION PODCAST SUBSCRIBE so you don't miss a single episode. Consistency is the KEY to a successful meditation ritual. SHARE the podcast with someone who could use a little extra support.   I'd be honored if you left me a podcast review. If you do, please email me at Mary@sipandom.com and let me know a little about yourself and how meditation has helped you. I'd love to share your journey to inspire fellow meditators on the podcast! All meditations are created by Mary Meckley and are her original content. Please request permission to use any of Mary's content by sending an email to Mary@sipandom.com.   FOR DAILY EXTRA SUPPORT OUTSIDE THE PODCAST Each day's meditation techniques are shared at: sip.and.om Instagram https://www.instagram.com/sip.and.om/sip and om Facebookhttps://www.facebook.com/SipandOm/   SIP AND OM MEDITATION APP Looking for a little more support? If you're ready for a more in-depth meditation experience, allow Mary to guide you in daily 30-minute guided meditations on the Sip and Om meditation app. Give it a whirl for 7-days free! Receive access to 3,000+ 30-minute guided meditations customized around a weekly theme to help you manage emotions. Receive a Clarity Journal and a Slow Down Guide customized for each weekly theme.   2-Week's Free Access on iOS https://itunes.apple.com/us/app/sip-and-om/id1216664612?platform=iphone&preserveScrollPosition=true#platform/iphone   All meditations are created by Mary Meckley and are her original content. Please request permission to use any of Mary's content by sending an email to Mary@sipandom.com.Let go of repetitive negative thoughts.   Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

Welcome to Watch. Review. Repeat. This is the podcast where two best friends discuss the latest in film and television and then do it all over again the following episode! Kombatants Colton and Andrew test their might in 'Mortal Kombat II'! 00:00:00 - Episode Teaser/Intro Music/Opening 00:03:31 - Andrew's Mythology Trivia Question of the Episode! 00:07:45 - 'Mortal Kombat II' (Intro and Fun Fact) 00:14:44 - 'Mortal Kombat II' (Box Office Breakdown) 00:19:41 - 'Mortal Kombat II' (Non-Spoilers and Recommendation) 00:47:10 - 'Mortal Kombat II' (Spoilers) 01:20:17 - Catching Up With Andrew (007 First Light, Star Wars: Maul - Shadow Lord, Birthday Weekend Planning, Magic: The Gathering) 01:29:42 - Catching Up With Colton (Mortal Kombat (2011), Mortal Kombat X & Prequel Comics, 'Shrinking' Season 2, 'ER' Season 15) 01:36:44 - Catching Up With Andrew Pt. 2 ('Fixer Upper: Colorado Mountain House') 01:37:00 - Conclusion/Outro Music Visit our website! Support us on Patreon! Thank you for listening! Got something to say? Send it our way to watchreviewrepeat@gmail.com! Produced by: Anna Mattis Intro/Outro Music: Mechanolith Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 3.0 License http://creativecommons.org/licenses/by/3.0/

Sumario: 00:00:00 Introducción.00:11:44 Noticias.00:32:49 El juego de la semana: Dead Space (PC, Playstation 5 y XBox Series).01:05:07 Lo Indie: Craft. Sell. Goblin. Repeat. de Adrià Raventós.01:33:13 Diseña como puedas: el…

This week on Grumpy Old Geeks, Brian and Jason once again survey the smoldering wreckage of the tech industry and discover that the people building the future are increasingly being sued by governments, publishers, customers, employees, and occasionally reality itself. California is coming after 23andMe over its catastrophic data breach, Florida is taking a swing at OpenAI, CNN has joined the ever-growing conga line of companies suing Perplexity, and Meta somehow decided the solution to improving AI is recording employees' every mouse click while generously allowing them a whole 30-minute privacy break. Meanwhile, Google's own engineers are sharing memes about how much Google's AI tools suck, Microsoft apparently wants users addicted to its new AI assistant - first taste's free! - and Anthropic is preparing to go public with a valuation that makes even the most irrational dot-com era investor look financially responsible.The AI arms race continues producing exactly the kinds of outcomes you'd expect when venture capitalists start huffing their own press releases. Instagram's AI support bot reportedly helped hackers steal accounts because apparently "Are you sure you're the owner?" was considered an optional step. Suno raised another $400 million while fighting copyright lawsuits, Paramount+ seems to have let AI create the ugliest Star Trek thumbnail in Federation history, and Stan Lee has now been digitally resurrected because modern capitalism looked at death and said, "Nice try." Over in transportation, BYD is so confident in its self-driving technology that it's willing to pay for your accidents, while Tesla owners are discovering their old Full Self-Driving contracts may have quietly received software updates of the legal variety. Somewhere in a conference room, a lawyer just whispered, "Let's not put that in writing," ten years too late.Elsewhere, governments worldwide continue their ongoing experiment of raising children by confiscating smartphones. Malaysia has implemented a social media ban for kids under 16, Poland wants phones and smartwatches locked away at school, and Kentucky schools just collected $27 million from social media companies accused of building products as addictive as cigarettes.Dave Bittner drops by for a visit and we discuss Spotify listeners apparently preferring old music because new music keeps getting algorithmically focus-grouped into oblivion and a healthy dose of Star Wars, Downton Abbey, Derry Girls, Lego, books, gadgets, and AI-generated jazz. Add it all up and you've got another week where the only thing moving faster than technology is the legal department trying to keep up.Sponsors:DeleteMe - Get 20% off your DeleteMe plan when you go to JoinDeleteMe.com/GOG and use promo code GOG at checkout.Shopify - Sign up for your one-dollar-per-month trial today at Shopify.com/grumpyPrivate Internet Access - Go to GOG.Show/vpn and sign up today. For a limited time only, you can get OUR favorite VPN for as little as $2.03 a month.SetApp - With a single monthly subscription you get 240+ apps for your Mac. Go to SetApp and get started today!!!1Password - Get a great deal on the only password manager recommended by Grumpy Old Geeks! gog.show/1passwordShow notes at https://gog.show/749Watch on YouTube at https://youtu.be/A1sv2BEzWBkShow NotesVibe Coders are Script KiddiesDestroy the BroligarchyColorado Governor Vetoes Surveillance Pricing Ban as Public Backlash Against the Tech GrowsCalifornia sues 23andMe over 2023 data breach that affected 7 million usersFlorida sues OpenAI, Sam Altman, in first-of-its-kind lawsuit over violent incidentsMeta will reportedly let employees take 30-minute breaks from its tracking programInstagram is alerting users who were targeted by hackers during AI chatbot attacksGoogle Employees Internally Share Memes About How Its AI SucksGoogle ordered to put clearer links in AI search and let UK publishers opt outMicrosoft Wants to 'Make People Addicted' to its New AI Assistant, Internal Documents RevealMeta, other social networks will pay $27 million to settle Kentucky school district lawsuitMalaysia's under-16 social media ban carries fines up to $2.5 millionPoland wants to ban phones and smartwatches in schoolsCNN is the latest media company to sue PerplexityStill facing copyright lawsuits, AI music generator Suno raises another $400MBYD is assuming financial liability if you crash while using its self-driving techAnthropic is set to go public after filing paperwork with the SECData Center Operators Are Trying to Fix Their Water Use ProblemsTesla Owners Say Their Old FSD Contracts Were Quietly ChangedStan Lee's voice and likeness have been resurrected, thanks to AIParamount+ used AI to make the ugliest Star Trek thumbnail ever2026 World Cup Wall ChartI Am Not a Robot: My Year Using AI to Do (Almost) Everything by Joanna SternCarl's Doomsday Scenario: Dungeon Crawler Carl Book 2 by Matt DinnimanWisdom Takes Work: Learn. Apply. Repeat. by Ryan HolidayBelkin Connect 4-Port USB-C Hub - USB C Hub Multiport Adapter Dongle with 4 USB-C 3.2 Gen 2 Ports - High-Speed 10G Data Transfer for Laptop, MacBook, iPad, PC, and More - 100W PD - $32.24Dave BittnerThe CyberWireHacking HumansCaveatControl LoopOnly Malware in the BuildingThe Mandalorian Season 1Star Wars: RebelsWrapped up the Downton Abbey series rewatchBuffy and Ted Lasso star Anthony Head dies at 72Almost through the Derry Girls series.Lego Mando and Grogu set (mild spoiler)AI generated JazzThe Biggest Hits on Spotify Right Now Are a Blast From the PastSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

You are actively training your biology for long-term clarity. If you frequently find yourself finishing your week feeling mentally fragmented, scattered, or stuck on an emotional rollercoaster between high-alert stress and total burnout, your system is missing integration. In this session, we dive into the advanced science of neuro-somatic synthesis and introduce Somatic Stacking—layering postural alignment, the Pran Mudra, and Root Chakra grounding simultaneously to instantly drop cortisol, lock out environmental noise, and restore a state of sharp, effortless daily execution. In This Episode, You'll Discover: The Cost of Fragmentation: The biological reason why juggling multiple roles splits your attention and keeps your nervous system chemically unbalanced. The Architecture of Somatic Stacking: How layering physical, energetic, and breath anchors simultaneously creates a powerful synergistic off-switch for stress. The Master Weaver Perspective: An illuminating story on why modifying your thoughts fails if you don't first align the structural frame of your biology. The Equilibrium Protocol: A guided 6-minute integrated meditation to completely stabilize your heart rate, stop energy leaks, and anchor your mind in sovereign peace. A Daily Message for Your Heart You are balancing a mountain of moving parts, steering a large vision, and anchoring the spaces you occupy. It is completely natural to feel scattered, like you are a collection of tasks and timelines rather than a whole soul. Today, remember that balance is not something you find by fixing everything in the outside world—balance is an internal posture you claim right here in the immediate present. You do not have to wait for the storm to stop to find your peace. By taking these ten minutes to stack your physical tools, you are gathering your scattered power back into your own hands. Let the affirmation 'My nervous system is steady, my body is safe, and I am entirely at peace' act as your absolute standard of stability today. You are doing an extraordinary job. This is day 6 of a 7-day meditation series, 3514-3520 Somatic Stress Relief.   THIS WEEK'S MEDITATION JOURNEY   If you are tired of waking up already feeling overwhelmed, running on adrenaline, and dealing with that persistent background anxiety that makes it impossible to focus, you are in the exact right place.   This week, we are stepping into a profound, 7-day somatic experience designed to pull you out of survival mode and return you to a state of calm, unshakeable power.   We aren't just going to talk about peace; we are going to build it directly into your biology. Over the next seven days, we will layer powerful, science-backed tools—including ancient hand mudras like the Pran Mudra, deep rhythmic breathing protocols, target chakra alignments, and restorative physical resets—to train your body that it is safe to let go.   Whether you are navigating a high-velocity career, balancing a mountain of daily demands, or simply trying to quiet an overactive mind before bed, this series is your ultimate biological reset button. Get ready to lower your cortisol, drop your shoulders, and reclaim your inner sovereignty.   THIS WEEK'S CHALLENGE: THE 30-SECOND COLD SPLASH At the end of your morning shower, turn the handle to cold for just 30 seconds. Alternatively, fill a bowl with ice water and submerge your face up to your temples for 10 seconds.   MEDITATION TECHNIQUES: DAY 1: VISUALIZATION Visualize yourself seated next to people who calm you.   DAY 2: AFFIRMATION "My body is safe, and I am at peace."   DAY 3: THE EXTENDED EXHALE BREATHING TECHNIQUE Inhale through your nose for a count of 4, feeling your belly expand. Hold gently at the top for a count of 4. Exhale slowly through pursed lips (like breathing through a straw) for a count of 8. Repeat for 3 to 5 cycles to instantly lower your heart rate and drop cortisol levels. DAY 4: PRAN MUDRA (THE LIFE FORCE SEAL) This mudra acts like a grounding cord for a scattered, anxious mind while simultaneously replenishing drained energy reserves without overstimulating your system. How to do it: On both hands, bring the tips of your ring finger and pinky finger to touch the tip of your thumb. Keep your index and middle fingers extended straight out. Rest your hands on your lap, palms facing up. DAY 5: MULADHARA ROOT CHAKRA When the nervous system is overwhelmed, energy flies upward into a swirling vortex of overthinking. Dropping your awareness down to the Root Chakra—located at the base of your spine—anchors you. Visualize a rich, warm, steady crimson light grounding you deeply into the solid earth beneath you.   DAY 6: LAYER ALL THE TECHNIQUES TOGETHER   DAY 7: REFLECTION AND CELEBRATION   SHARE YOUR MEDITATION JOURNEY WITH YOUR FELLOW MEDITATORS Let's connect and inspire each other! Please share a little about how meditation has helped you by reaching out to me at Mary@SipandOm.com or better yet -- direct message me on https://www.instagram.com/sip.and.om. We'd love to hear about your meditation ritual!   WAYS TO SUPPORT THE DAILY MEDITATION PODCAST SUBSCRIBE so you don't miss a single episode. Consistency is the KEY to a successful meditation ritual. SHARE the podcast with someone who could use a little extra support.   I'd be honored if you left me a podcast review. If you do, please email me at Mary@sipandom.com and let me know a little about yourself and how meditation has helped you. I'd love to share your journey to inspire fellow meditators on the podcast! All meditations are created by Mary Meckley and are her original content. Please request permission to use any of Mary's content by sending an email to Mary@sipandom.com.   FOR DAILY EXTRA SUPPORT OUTSIDE THE PODCAST Each day's meditation techniques are shared at: sip.and.om Instagram https://www.instagram.com/sip.and.om/sip and om Facebookhttps://www.facebook.com/SipandOm/   SIP AND OM MEDITATION APP Looking for a little more support? If you're ready for a more in-depth meditation experience, allow Mary to guide you in daily 30-minute guided meditations on the Sip and Om meditation app. Give it a whirl for 7-days free! Receive access to 3,000+ 30-minute guided meditations customized around a weekly theme to help you manage emotions. Receive a Clarity Journal and a Slow Down Guide customized for each weekly theme.   2-Week's Free Access on iOS https://itunes.apple.com/us/app/sip-and-om/id1216664612?platform=iphone&preserveScrollPosition=true#platform/iphone   All meditations are created by Mary Meckley and are her original content. Please request permission to use any of Mary's content by sending an email to Mary@sipandom.com.Let go of repetitive negative thoughts.   Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

On today's episode of Eat. Talk. Repeat.From hidden gem debates to overrated takes, the ETR crew is answering 25 of the most common, chaotic, and chronically DM'd Vegas food questions.

I had the immense honor of speaking with a guest I have admired for well over a decade: author, retired broadcaster, and advocate Jeff Bell. Discovering Jeff's groundbreaking books—his memoir Rewind, Replay, Repeat and his invaluable guide When in Doubt, Make Belief—profoundly shaped my own perspective on navigating life after my own OCD diagnosis. During our conversation, Jeff openly shared his powerful journey of navigating an elaborate "double life" while hosting a major radio program in the Bay Area, the terrifying vulnerability of sharing his diagnosis publicly in 2007, and the incredible, open-armed warmth he found within the mental health advocacy community. We discuss the core mechanics of OCD, discussing how the disorder fundamentally drives a grueling search for absolute certainty, and why learning to actively live in the gray area is the key to managing it. Using a brilliant swimming pool metaphor to illustrate the realities of Exposure and Response Prevention (ERP) therapy, Jeff highlighted that while sitting with your worst fears is undeniably hard work, the payoff of a reclaimed life is entirely worth it. Whether you are living with OCD yourself, supporting a loved one, or simply looking to understand the disorder beyond the common stereotypes, Jeff's insights on paying kindness forward are deeply inspiring. Check out the full episode and visit jeffbellonline.com to learn more about his incredible work and upcoming advocacy events. Thanks for listening!Kyler---Episode Links:Jeff Bell's WebsiteInformation on the 2026 IOCDF Conference in Seattle (July 9-12)

In this episode of Intermittent Fasting Stories, Gin talks to Dee Sicklesteel from Maple Ridge, BC in Canada.Join Gin in the new Fast Feast Repeat app for The Grown-Up Year: 52 Weeks to Listen, Play, and Nourish, as well as a growing collection of intermittent fasting resources. Go to app.fastfeastrepeat.com to join us or go to the App Store and download the Fast Feast Repeat app, available for both iPhone and Android.Are you ready to take your intermittent fasting lifestyle to the next level? There's nothing better than community to help with that. In the Delay, Don't Deny community we all embrace the clean fast, and there's just the right support for you as you live your intermittent fasting lifestyle. You can connect directly with Gin in the Ask Gin group, and she will answer all of your questions personally. If you're new to intermittent fasting or recommitting to the IF lifestyle, join the 28-Day FAST Start group. After your fast start, join us for support in The 1st Year group. Need tips for long term maintenance? We have a place for that! There are many more useful spaces beyond these, and you can interact in as many as you like. Visit ginstephens.com/community to join us. An annual membership costs just over a dollar a week when you do the math. If you aren't ready to fully commit for a year, join for a month and you can cancel at any time. If you know you'll want to stay forever, we also have a lifetime membership option available. IF is free. You don't need to join our community to fast. But if you're looking for support from a community of like-minded IFers, we are here for you at ginstephens.com/community. Dee is in software sales. She first heard about intermittent fasting in 2022 when she was working as a nutrition coach and one of her clients mentioned it to her. From that point on, she was an intermittent fasting dabbler. Finally, in October of 2024, she decided to stop dabbling and fully commit. Gin's phrase “Saturday is not a special occasion…it happens every week” spoke to her, and she knew it was time. Because of her long and varied diet history, Dee has stopped weighing herself. Instead, she goes by how she feels and the fit of her clothes. She is currently living her goal lifestyle, and feels good wearing a size 8 in pants. Dee is a self-described “logical vegan,” and she focuses on getting in nutrients from a wide variety of plant foods. One of her biggest non-scale victories is that she is no longer an emotional binge eater. She no longer has skin tags, which indicates that she has improved her insulin resistance.At the end of the episode, Dee reminds new IFers that Saturday is not a special occasion, and that they should explore all of Gin's resources, including the book 28-Day Fast Start Day by Day, which is a great way to get started on your IF journey.Join Gin in the new Fast Feast Repeat app for The Grown-Up Year: 52 Weeks to Listen, Play, and Nourish, as well as a growing collection of intermittent fasting resources. Go to app.fastfeastrepeat.com to join us or go to the App Store and download the Fast Feast Repeat app, available for both iPhone and Android.Get Gin's books at: https://www.ginstephens.com/get-the-books.html. Good news! The second edition of Delay, Don't Deny is now available in ebook, paperback, hardback, and audiobook. This is the book that you'll want to start with or share with others, as it is a simple introduction to IF. It's been updated to include the clean fast, an easier to understand and more thorough description of ADF and all of your ADF options, and an all new success stories section. When shopping, make sure to get the second edition, which has a 2024 publication date. The audiobook for the second edition is available now! Join Gin's community! Go to: ginstephens.com/communityDo you enjoy Intermittent Fasting Stories? You'll probably also like Gin's other podcast with cohost Sheri Bullock: Fast. Feast. Repeat. Intermittent Fasting for Life. Find it wherever you listen to podcasts. Share your intermittent fasting stories with Gin: gin@intermittentfastingstories.comVisit Gin's website at: ginstephens.com Check out Gin's Favorite Things at http://www.ginstephens.com/gins-favorite-things.htmlSubscribe to Gin's YouTube Channel! https://www.youtube.com/channel/UC_frGNiTEoJ88rZOwvuG2CASee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

USA Track & Field and the United States Olympic and Paralympic Committee have selected St. Louis, Missouri, to host the 2028 U.S. Olympic Team Marathon Trials. The races will be held on March 25th, 2028, and will be USATF's first Olympic Team selection event for the 2028 Summer Games.The top three men's and women's finishers across the finish line will earn spots on Team USA for the Los Angeles 2028 Olympic Games… as long as they have secured the Olympic qualifying standard or are sitting inside the World Athletics rankings quota within the qualifying window. The Olympic standard has yet to be announced by World Athletics.We spoke with St. Louis Sports Commission President Marc Schreiber, Organizing Committee Co-Chair Jackie Joyner-Kersee, and USATF CEO Max Siegel about why the bid won.____________Host: Chris Chavez | @chris_j_chavezGuests: Jackie Joyner-Kersee | @jjoynerkersee + Max Siegel | @maxsiegelinc + Jay Holder | @jayholderruns + Marc SchreiberProduced by: Jasmine Fehr | @jasminefehr____________SUPPORT OUR SPONSORSXENDURANCE: Xendurance Protein is designed specifically to help your body recover, rebuild, and get stronger after training. It combines four different types of protein, so your body gets both fast absorbing protein for immediate recovery and slower release protein to support muscle repair over time. ⁠⁠⁠⁠⁠⁠⁠Check it out at Xendurance.com and use code CITIUS for 25% off your first order.⁠⁠⁠⁠⁠VELOUS: VELOUS makes recovery footwear designed to help runners bounce back faster between sessions. Their sandals feature Tri-Motion™ Technology: a technical three-density foam system and contoured footbed engineered to cushion impact, support your arches, and help your toes stretch and relax on every step. Run. Recover. Repeat. with VELOUS! ⁠⁠⁠⁠⁠Get 20% off your VELOUS order with code CITIUSMAG20 at checkout including FREE Shipping!⁠⁠⁠⁠⁠OLIPOP: Raspberry Sherbet is a limited-edition, nostalgic new flavor that blends tangy raspberry with creamy vanilla. Every can of Olipop contains their Olismart blend, which includes ingredients designed to support digestive health and help feed your gut microbiome. If you haven't had tried Olipop yet, grab a can and see what the hype is all about!⁠⁠ ⁠⁠⁠⁠⁠⁠Head to DrinkOlipop.com and use code CITIUS25 at checkout to get 25% off your orders.⁠⁠

Today, your true neural shifts are beginning to solidify. When your weekly calendar is packed with demanding roles and heavy outputs, your energy flies upward into a chaotic buzz of mental stress. In this session, we enter a deep practice of somatic replenishment by anchoring our awareness at the base of the spine—the Muladhara Root Chakra. Through a targeted red-light visualization and stabilizing breath protocols, we feed your nervous system the vital security it needs to completely settle and recharge. In This Episode, You'll Discover: The Anatomy of Burnout Recovery: Why a hyper-vigilant nervous system requires a biological shift into radical nourishment and safety. The Muladhara Activation: How focusing on the Root Chakra lowers your center of gravity out of your racing thoughts and anchors your body into the solid earth. Somatic Nutrient Flow: A guided 10-minute meditation to down-regulate your stress response, melt away lower body tension, and nurture your peace. A Message for Your Heart When you are holding up a large vision and balancing multiple responsibilities, it is incredibly easy to spend all your energy pouring into the world without saving any for yourself. Today, remember that you do not have to finish everything on your plate to deserve a moment of pure, uninterrupted nourishment. Your worth is not measured by your daily output. In this space right now, you are allowed to pull your energy back home. You are allowed to be held. You are allowed to be entirely nurtured. Let the affirmation 'My nervous system is steady, my body is safe, and I am entirely at peace' sink into your cells today. You are doing an extraordinary job. This is day 5 of a 7-day meditation series, 3514-3520 Somatic Stress Relief.   THIS WEEK'S MEDITATION JOURNEY   If you are tired of waking up already feeling overwhelmed, running on adrenaline, and dealing with that persistent background anxiety that makes it impossible to focus, you are in the exact right place.   This week, we are stepping into a profound, 7-day somatic experience designed to pull you out of survival mode and return you to a state of calm, unshakeable power.   We aren't just going to talk about peace; we are going to build it directly into your biology. Over the next seven days, we will layer powerful, science-backed tools—including ancient hand mudras like the Pran Mudra, deep rhythmic breathing protocols, target chakra alignments, and restorative physical resets—to train your body that it is safe to let go.   Whether you are navigating a high-velocity career, balancing a mountain of daily demands, or simply trying to quiet an overactive mind before bed, this series is your ultimate biological reset button. Get ready to lower your cortisol, drop your shoulders, and reclaim your inner sovereignty.   THIS WEEK'S CHALLENGE: THE 30-SECOND COLD SPLASH At the end of your morning shower, turn the handle to cold for just 30 seconds. Alternatively, fill a bowl with ice water and submerge your face up to your temples for 10 seconds.   MEDITATION TECHNIQUES: DAY 1: VISUALIZATION Visualize yourself seated next to people who calm you.   DAY 2: AFFIRMATION "My body is safe, and I am at peace."   DAY 3: THE EXTENDED EXHALE BREATHING TECHNIQUE Inhale through your nose for a count of 4, feeling your belly expand. Hold gently at the top for a count of 4. Exhale slowly through pursed lips (like breathing through a straw) for a count of 8. Repeat for 3 to 5 cycles to instantly lower your heart rate and drop cortisol levels. DAY 4: PRAN MUDRA (THE LIFE FORCE SEAL) This mudra acts like a grounding cord for a scattered, anxious mind while simultaneously replenishing drained energy reserves without overstimulating your system. How to do it: On both hands, bring the tips of your ring finger and pinky finger to touch the tip of your thumb. Keep your index and middle fingers extended straight out. Rest your hands on your lap, palms facing up. DAY 5: MULADHARA ROOT CHAKRA When the nervous system is overwhelmed, energy flies upward into a swirling vortex of overthinking. Dropping your awareness down to the Root Chakra—located at the base of your spine—anchors you. Visualize a rich, warm, steady crimson light grounding you deeply into the solid earth beneath you.   DAY 6: LAYER ALL THE TECHNIQUES TOGETHER   DAY 7: REFLECTION AND CELEBRATION   SHARE YOUR MEDITATION JOURNEY WITH YOUR FELLOW MEDITATORS Let's connect and inspire each other! Please share a little about how meditation has helped you by reaching out to me at Mary@SipandOm.com or better yet -- direct message me on https://www.instagram.com/sip.and.om. We'd love to hear about your meditation ritual!   WAYS TO SUPPORT THE DAILY MEDITATION PODCAST SUBSCRIBE so you don't miss a single episode. Consistency is the KEY to a successful meditation ritual. SHARE the podcast with someone who could use a little extra support.   I'd be honored if you left me a podcast review. If you do, please email me at Mary@sipandom.com and let me know a little about yourself and how meditation has helped you. I'd love to share your journey to inspire fellow meditators on the podcast! All meditations are created by Mary Meckley and are her original content. Please request permission to use any of Mary's content by sending an email to Mary@sipandom.com.   FOR DAILY EXTRA SUPPORT OUTSIDE THE PODCAST Each day's meditation techniques are shared at: sip.and.om Instagram https://www.instagram.com/sip.and.om/sip and om Facebookhttps://www.facebook.com/SipandOm/   SIP AND OM MEDITATION APP Looking for a little more support? If you're ready for a more in-depth meditation experience, allow Mary to guide you in daily 30-minute guided meditations on the Sip and Om meditation app. Give it a whirl for 7-days free! Receive access to 3,000+ 30-minute guided meditations customized around a weekly theme to help you manage emotions. Receive a Clarity Journal and a Slow Down Guide customized for each weekly theme.   2-Week's Free Access on iOS https://itunes.apple.com/us/app/sip-and-om/id1216664612?platform=iphone&preserveScrollPosition=true#platform/iphone   All meditations are created by Mary Meckley and are her original content. Please request permission to use any of Mary's content by sending an email to Mary@sipandom.com.Let go of repetitive negative thoughts.   Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

There's more to summer than camps, trips, and schedules. While those things are all a part of summertime, the way you think and feel about summer matters just as much (if not more!). Today, I'm going beyond structure and calendars and talking about creating good summer vibes, so you can actually enjoy all those things you're planning. Then, we'll also get into creating a good summer plan and dealing with common obstacles that come up. You'll Learn:Why summer planning starts with your thoughtsA little trick to make your new thoughts feel more trueSummer routines and limits to decide in advanceThe inevitable challenges of summer (it's not just you!)How to avoid summer burnout as a momThe goal is that when you send your kids off to school in the fall, you can look back on this summer and think, "That was fun." Let's make it happen!---------------------------------------Whether you already have the entire summer planned out or you're winging it and hoping for the best, these tips will help you to feel comfortable and confident heading into the summer break.I like to think of summer preparation in 3 different parts:Your summer mindsetYour summer planYour summer confidenceWhen you put these 3 pieces together, you end up with a summer that feels good for you, with a healthy combination of routine and freedom. Your Summer MindsetWhen I talk about mindset, the basic idea is that your feelings come from thoughts that you have. So by choosing the thoughts you want to focus on, you can feel the way you want. The way you think about summer and lots of open-ended time with your kids determines how you feel. If you go into the summer thinking, "This is going to be hard," or, "I don't like spending this much time with my kids," it is going to feel a lot harder. Summer is a long haul. It means a LOT of time with your kids, especially if you don't have childcare. Your kid is going to misbehave and have big feelings and complain and be too hot and overtired. You are going to feel tired. There are going to be hard days. Lots of parents get to the end feeling burned out, overwhelmed, frustrated, angry, and resentful. But you can also get to the end of summer feeling joyful, present, and with some really great memories. The first thing I want you to do is think about how you want to remember this summer. How do you want to feel about it? What thoughts do you want to have about it? How do you want to feel about yourself and your kids? What do you want the tone of your summer to be?Some examples of things you might want to chase are:JoyFunGratitudeDelightConnectionEaseChallengeOnce you're clear on what feelings you want to chase, you can set an intention to guide you.Let's say that you decide you're all about chasing fun this summer. Write down a few thoughts that you want to have about your summer, your kids, and yourself. These thoughts might feel like a bit of a stretch. It's a bit of a mix between making them believable and "fake it til you make it".Here are a few more examples to get you started:I like playing with my kids.I love watching my kids learn new things.I love watching my kids smile and listening to them laugh.I want to remember this summer with _________ (insert your desired feeling).The more joy in my thoughts, the more joy in my actions. I get to choose how I think and feel.Summer goes by quickly, and I want to enjoy it.I am enjoying my time as a mom.Peace is better than perfection. Some days are hard, and that's okay.This is temporary. It's gonna be alright.Another one of my favorite thoughts for summer is, "We don't have to". Parents often think they have to have extravagant, over the top events for their children in order for them to be happy or enjoy the summer. And that's just not true. You can make good memories in the simplest of moments. Playing a game, lounging around, eating popsicles, going to the park, looking at the clouds. Just being present in those kinds of moments is enough. Memories are created in the feelings, not the things.What your kid really wants from you is your presence. They want you to be with them, look them in the eye, and move at their pace. Summer PlanA common mistake parents make in the summer is letting things be too much of a free-for-all. I believe that kids do need a break from the demands and strict schedule of school, tutoring, sports, appointments, etc. And I want you to have a balanced structure to your day. Having more flow and flexibility during the summer is helpful for kids' nervous systems because their nervous system is naturally slower than ours. But I also like to think of limits and routines as the metronome beat underneath your family. It's a consistent rhythm. So how do you know when to let things flow and when to bring in some structure? The areas I'll talk you through today are screens, sweets, sleep, and chores.Screen time. Ask yourself, "How do I want screens to go this summer?" Think about your screen routine during the school year. Will you keep it the same? Will you make changes?I know you probably want me to tell you want to do here, but I'm not going to. It really depends on what you have going on, how busy your family is, how overwhelmed you are as a mom, etc. I do think it is generally a good idea to avoid screens first thing in the morning. Give them a chance to get up, have breakfast, and get their bodies moving. You can set whatever limits you want here. For example, "You can watch TV for an hour as long as you have gotten dressed, had breakfast, and brushed your teeth."If your kids are going to camp, I'd avoid screens altogether in the morning. It's not worth the meltdown when you're trying to get them to turn it off and get out the door.Sweets. How much, how often, and when will your kids get sweet treats? Will you allow one sweet treat per day? Only when you are out? Only on weekends?Sleep. With the sun going down later, it's fine to make bedtime 30-40 minutes later. But once you decide on the new bedtime, be as consistent as you can. Of course there are nights when you're having a barbecue or you're watching 4th of July fireworks, and your kid ends up staying up late. It's not that big of a deal. The next day might be a little rough, but you can handle it. What gets really hard for kids is when they're up late multiple nights in a row. Their bodies get used to a rhythm, and it's important to stick to that as much as you can. Chores. The easiest way to get kids to do what you want them to do is to connect chores with another event. For example, "We'll leave for the beach once the trash cans are brought in," or, "We'll go to the pool today as long as everyone puts their laundry away by 11 a.m."Here's the thing with limits. You can decide in the moment or change your rules every day if you want, but it will be confusing for your kids and you'll likely have more big feelings because they don't know what to expect. If you do set limits and create a structure around these things, be prepared to follow through on them consistently.As you figure out your summer limits and structure, think about your ideal day. When you know how you want things to go, it's easier to decide what you want those rhythms and limits to be. Summer ConfidenceBefore we get into this one, I want you to know that a few things are inevitable during the summer:If you have more than one child, they are going to fight.Your kids will get bored. This is actually a good thing. You will feel burned out. Summer is a heavy lift for moms. People will have grumpy moods. Your kid will get grumpy, and you will get grumpy. It's okay to pivot if people aren't up for whatever you have planned. Trust your intuition. Repeat after me. "I am not my child's camp counselor." It is not your job to make your kids happy or to make them have fun. Boredom is uncomfortable for them, but it's their job to figure it out. Play is their work. In order to avoid burnout as much as possible (and get through it when it hits), you'll need to be proactive about managing your energy. Move your body daily. Connect with other adults. Do something that delights you. Allow your thoughts and feelings, and work on your mindset. Rest when you're tired. Even with screen time limits, you have permission at any time to put on a movie for your kids and take a break. Wishing you a calm (and FUN!) summer, Mama!Additional ResourcesCheck out our curated Calm Summer Mama podcast playlist on SpotifyGet the Stress-Free Summer ToolkitEpisode 182: Digital Detox Made Easy with Molly DeFrankEpisode 130: How To Do a Digital Detox

Solo episode from Rome as Preet Majithia steps in while Chris Chavez finishes his book on deadline. Preet covers Götzis, a full Rabat Diamond League recap, a Rome preview from press conference day, and a Stockholm preview for the following Sunday.Discussed in this episode:Rabat Diamond League recap:- Tina Clayton wins the women's 100m in 10.85- Cambria Sturgis surprises with a win in 22.21- Audrey Werro wins in 1:56.56 by running ran away from 2024 world indoor champion and Olympic silver medalist Tsigie Duguma and Tokyo world champion Lilian Odira- Kenny Bednarek's 19.69 shows consistent, impressive early-season form; Jacory Patterson wins the 400m in 44.11- Max Burgin wins the men's 800m impressively off the front as Emmanuel Wanyonyi inexplicably falls asleep around 350m to go- Yared Nuguse wins in 3:30.35 for the best race of the meet+ More, including Soufiane El Bakkali winning at home in 7:57.25 as Frederick Ruppert of Germany runs 7:57.8 for second place.- Rome Diamond League preview: Dalilah Muhammad races the 400m hurdles (not retired); Keely Hodgkinson runs an open 400m; Julien Alfred vs. Melissa Jefferson-Wooden in the women's 200m — the matchup we didn't get at Tokyo Worlds; Noah Lyles vs. Jordan Anthony in the men's 100 + more.- Stockholm Diamond League preview: Rai Benjamin in the 400m with the second-slowest PB in the field; El Bakkali vs. Lamecha Girma in the men's steeple; Cooper Lutkenhaus Diamond League debut; Keely Hodgkinson's outdoor 800m opener against Audrey Werro and Roisin Willis + more.____________Host: Preet Majithia | @preet_athleticsProduced by: Jasmine Fehr |⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠@jasminefehr⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠____________SUPPORT OUR SPONSORSXENDURANCE: Xendurance Protein is designed specifically to help your body recover, rebuild, and get stronger after training. It combines four different types of protein, so your body gets both fast absorbing protein for immediate recovery and slower release protein to support muscle repair over time. ⁠⁠⁠⁠⁠⁠Check it out at Xendurance.com and use code CITIUS for 25% off your first order.⁠⁠⁠⁠VELOUS: VELOUS makes recovery footwear designed to help runners bounce back faster between sessions. Their sandals feature Tri-Motion™ Technology: a technical three-density foam system and contoured footbed engineered to cushion impact, support your arches, and help your toes stretch and relax on every step. Run. Recover. Repeat. with VELOUS! ⁠⁠⁠⁠Get 20% off your VELOUS order with code CITIUSMAG20 at checkout including FREE Shipping!⁠⁠⁠⁠OLIPOP: Raspberry Sherbet is a limited-edition, nostalgic new flavor that blends tangy raspberry with creamy vanilla. Every can of Olipop contains their Olismart blend, which includes ingredients designed to support digestive health and help feed your gut microbiome. If you haven't had tried Olipop yet, grab a can and see what the hype is all about!⁠⁠ ⁠⁠⁠⁠⁠Head to DrinkOlipop.com and use code CITIUS25 at checkout to get 25% off your orders.⁠⁠

Welcome to this week's episode of Fast. Feast. Repeat. Intermittent Fasting for Life, with Gin Stephens and Sheri Bullock.To make a submission for the podcast, go to fastfeastrepeat.com/submit.  We are a community-driven podcast, and we look forward to sharing your questions, success stories, non-scale victories, IF tweaks, motivational quotes (and more!) on each episode of the podcast. Resources used in today's episode: What is lipedema? https://www.lipedema.org/about-lipedema Find a lipedema provider: https://www.lipedema.org/provider-directory https://thepauselife.com/blogs/the-pause-blog/menopause-wine-is-my-nightly-glass-a-friend-or-foe?srsltid=AfmBOor4Y4xfmzZUhlXe-1YZUYrV26RnUcjULZ_zpBwExA1YkrhbwXdM For more information regarding one-on-one IF support visit: https://www.fastfeastrepeat.com/coaching.html  sheri@fastfeastrepeat.com https://www.fastfeastrepeat.com/sheri.html  https://crunchi.com/?als=SheriBullock https://www.counter.com/?aff=SHERIBULLOCKGin has a new YouTube Channel!  Visit https://www.youtube.com/channel/UC_frGNiTEoJ88rZOwvuG2CA and subscribe today so you never miss an intermittent fasting tip, a support session, or an interview with a past IF Stories guest or expert.Want to learn more about BiOptimizer's Magnesium Breakthrough? Visit www.bioptimizers.com/fastfeastrepeat and use code FFR15 to save 15% off any order. Go to fastfeastrepeat.com to see Gin's and Sheri's favorite things, and to shop with us.  Every purchase you make through links on our website help to support this podcast so we can keep bringing you episodes each week. Are you ready to take your intermittent fasting lifestyle to the next level? There's nothing better than community to help with that.  In the Delay, Don't Deny community we all embrace the clean fast, and there's just the right support for you as you live your intermittent fasting lifestyle. Connect with both Gin and Sheri in the community, as well as thousands of other intermittent fasters who are there to support you along your journey.  If you're new to intermittent fasting or recommitting to the IF lifestyle, join the 28-Day FAST Start group.  After your fast start, join us for support in The 1st Year group.  Need tips for long term maintenance? We have a place for that!  There are many more useful spaces beyond these, and you can interact in as many as you like.Visit ginstephens.com/community to join us. An annual membership costs just over a dollar a week when you do the math.  If you aren't ready to fully commit for a year, join for a month and you can cancel at any time. If you know you'll want to stay forever, we also have a lifetime membership option available.  IF is free. You don't need to join our community to fast. But if you're looking for support from a community of like-minded IFers, we are here for you at  ginstephens.com/community. 

How does it feel to be actively retraining your nervous system? You're stepping out of survival mode and finding your footing. Hitting the middle of the week is often when external demands peak, making today's practice the perfect opportunity to witness your own growth and resilience. You are doing an incredible job sticking with this commitment to your inner peace—keep going. Today, our developmental arc is Protect. If you often finish your day feeling completely depleted, over-stimulated, or emotionally exhausted from absorbing the stress of your environment, your energetic boundaries are leaking. In this session, we explore the somatic neuroscience of energy conservation and introduce a high-performance physical seal—the Pran Mudra—to instantly ground your nervous system, stop sensory overload, and build a protective boundary around your peace. In This Episode, You'll Discover: The Porous Nervous System: The biological reason why high-achievers absorb environmental anxiety and hit sensory burnout fast. The Pran Mudra Protocol: How closing the nerve circuits in your fingers acts as a biological battery charger to protect your daily stamina. Somatic Shielding: A guided 10-minute meditation to help you drop your cortisol baseline, stop over-functioning for others, and reclaim your personal sovereignty. A Message for Your Heart You likely deeply care for everything and everyone in your orbit. You may be constantly holding up a massive vision, managing complex timelines, and anchoring the spaces you occupy. Because your heart is so big, it can be incredibly easy to let the chaotic energy of the outside world bleed into your personal sanctuary. Today, I want to remind you that protecting your peace is not selfish—it is an act of supreme inner sovereignty. You cannot serve from an empty well, and you do not have to be a sponge for the stress of the world to be successful. By holding the Pran Mudra today, you are safely sealing your borders and declaring that your peace is non-negotiable. Step back into your own power. You are doing an extraordinary job. This is day 4 of a 7-day meditation series, 3514-3520 Somatic Stress Relief.   THIS WEEK'S MEDITATION JOURNEY   If you are tired of waking up already feeling overwhelmed, running on adrenaline, and dealing with that persistent background anxiety that makes it impossible to focus, you are in the exact right place.   This week, we are stepping into a profound, 7-day somatic experience designed to pull you out of survival mode and return you to a state of calm, unshakeable power.   We aren't just going to talk about peace; we are going to build it directly into your biology. Over the next seven days, we will layer powerful, science-backed tools—including ancient hand mudras like the Pran Mudra, deep rhythmic breathing protocols, target chakra alignments, and restorative physical resets—to train your body that it is safe to let go.   Whether you are navigating a high-velocity career, balancing a mountain of daily demands, or simply trying to quiet an overactive mind before bed, this series is your ultimate biological reset button. Get ready to lower your cortisol, drop your shoulders, and reclaim your inner sovereignty.   THIS WEEK'S CHALLENGE: THE 30-SECOND COLD SPLASH At the end of your morning shower, turn the handle to cold for just 30 seconds. Alternatively, fill a bowl with ice water and submerge your face up to your temples for 10 seconds.   MEDITATION TECHNIQUES: DAY 1: VISUALIZATION Visualize yourself seated next to people who calm you.   DAY 2: AFFIRMATION "My body is safe, and I am at peace."   DAY 3: THE EXTENDED EXHALE BREATHING TECHNIQUE Inhale through your nose for a count of 4, feeling your belly expand. Hold gently at the top for a count of 4. Exhale slowly through pursed lips (like breathing through a straw) for a count of 8. Repeat for 3 to 5 cycles to instantly lower your heart rate and drop cortisol levels. DAY 4: PRAN MUDRA (THE LIFE FORCE SEAL) This mudra acts like a grounding cord for a scattered, anxious mind while simultaneously replenishing drained energy reserves without overstimulating your system. How to do it: On both hands, bring the tips of your ring finger and pinky finger to touch the tip of your thumb. Keep your index and middle fingers extended straight out. Rest your hands on your lap, palms facing up. DAY 5: MULADHARA ROOT CHAKRA When the nervous system is overwhelmed, energy flies upward into a swirling vortex of overthinking. Dropping your awareness down to the Root Chakra—located at the base of your spine—anchors you. Visualize a rich, warm, steady crimson light grounding you deeply into the solid earth beneath you.   DAY 6: LAYER ALL THE TECHNIQUES TOGETHER   DAY 7: REFLECTION AND CELEBRATION   SHARE YOUR MEDITATION JOURNEY WITH YOUR FELLOW MEDITATORS Let's connect and inspire each other! Please share a little about how meditation has helped you by reaching out to me at Mary@SipandOm.com or better yet -- direct message me on https://www.instagram.com/sip.and.om. We'd love to hear about your meditation ritual!   WAYS TO SUPPORT THE DAILY MEDITATION PODCAST SUBSCRIBE so you don't miss a single episode. Consistency is the KEY to a successful meditation ritual. SHARE the podcast with someone who could use a little extra support.   I'd be honored if you left me a podcast review. If you do, please email me at Mary@sipandom.com and let me know a little about yourself and how meditation has helped you. I'd love to share your journey to inspire fellow meditators on the podcast! All meditations are created by Mary Meckley and are her original content. Please request permission to use any of Mary's content by sending an email to Mary@sipandom.com.   FOR DAILY EXTRA SUPPORT OUTSIDE THE PODCAST Each day's meditation techniques are shared at: sip.and.om Instagram https://www.instagram.com/sip.and.om/sip and om Facebookhttps://www.facebook.com/SipandOm/   SIP AND OM MEDITATION APP Looking for a little more support? If you're ready for a more in-depth meditation experience, allow Mary to guide you in daily 30-minute guided meditations on the Sip and Om meditation app. Give it a whirl for 7-days free! Receive access to 3,000+ 30-minute guided meditations customized around a weekly theme to help you manage emotions. Receive a Clarity Journal and a Slow Down Guide customized for each weekly theme.   2-Week's Free Access on iOS https://itunes.apple.com/us/app/sip-and-om/id1216664612?platform=iphone&preserveScrollPosition=true#platform/iphone   All meditations are created by Mary Meckley and are her original content. Please request permission to use any of Mary's content by sending an email to Mary@sipandom.com.Let go of repetitive negative thoughts.   Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

It's time to get out of your head and ground yourself. Welcome to Day 3 of our master series, Somatic Stress Relief. Today, our developmental arc is Ground. When you are managing an intense workload, your attention easily becomes scattered, leaving you feeling mentally untethered and physically exhausted. I n this session, we explore the precise neurobiology of somatic grounding and introduce an immediate physical intervention: the 4-4-8 Extended Exhale repeated exactly three times to instantly halt a frantic adrenaline spike and drop you back into a state of steady, sovereign presence. In This Episode, You'll Discover: The Physics of Overwhelm: How shallow, chest-based breathing traps your brain in an anxiety loop and drains your focus. The 3-Cycle Vagus Nerve Reset: The biological shift that occurs during each phase of the 4-4-8 breathing pacing. Reclaiming Your Foundation: A guided 10-minute somatic breathwork session to drop your internal center of gravity, melt physical tension, and anchor your mind. A Message for Your Heart The noise of a busy week can pull you out of your center. When you are managing endless details, navigating complex projects, and carrying a major vision, it can feel like you are being blown about by every passing wind. Today, I want to remind you that you do not have to be at the mercy of the chaos around you. You are the deep-rooted tree, not the leaves swirling in the storm. By pausing for just three conscious breaths today, you are reclaiming your baseline power. You are telling the world: 'I will not be rushed.' Let the quiet, steady weight of your own body remind you of your absolute resilience today. You are doing an extraordinary job. This is day 3 of a 7-day meditation series, 3514-3520 Somatic Stress Relief.   THIS WEEK'S MEDITATION JOURNEY   If you are tired of waking up already feeling overwhelmed, running on adrenaline, and dealing with that persistent background anxiety that makes it impossible to focus, you are in the exact right place.   This week, we are stepping into a profound, 7-day somatic experience designed to pull you out of survival mode and return you to a state of calm, unshakeable power.   We aren't just going to talk about peace; we are going to build it directly into your biology. Over the next seven days, we will layer powerful, science-backed tools—including ancient hand mudras like the Pran Mudra, deep rhythmic breathing protocols, target chakra alignments, and restorative physical resets—to train your body that it is safe to let go.   Whether you are navigating a high-velocity career, balancing a mountain of daily demands, or simply trying to quiet an overactive mind before bed, this series is your ultimate biological reset button. Get ready to lower your cortisol, drop your shoulders, and reclaim your inner sovereignty.   THIS WEEK'S CHALLENGE: THE 30-SECOND COLD SPLASH At the end of your morning shower, turn the handle to cold for just 30 seconds. Alternatively, fill a bowl with ice water and submerge your face up to your temples for 10 seconds.   MEDITATION TECHNIQUES: DAY 1: VISUALIZATION Visualize yourself seated next to people who calm you.   DAY 2: AFFIRMATION "My body is safe, and I am at peace."   DAY 3: THE EXTENDED EXHALE BREATHING TECHNIQUE Inhale through your nose for a count of 4, feeling your belly expand. Hold gently at the top for a count of 4. Exhale slowly through pursed lips (like breathing through a straw) for a count of 8. Repeat for 3 to 5 cycles to instantly lower your heart rate and drop cortisol levels. DAY 4: PRAN MUDRA (THE LIFE FORCE SEAL) This mudra acts like a grounding cord for a scattered, anxious mind while simultaneously replenishing drained energy reserves without overstimulating your system. How to do it: On both hands, bring the tips of your ring finger and pinky finger to touch the tip of your thumb. Keep your index and middle fingers extended straight out. Rest your hands on your lap, palms facing up. DAY 5: MULADHARA ROOT CHAKRA When the nervous system is overwhelmed, energy flies upward into a swirling vortex of overthinking. Dropping your awareness down to the Root Chakra—located at the base of your spine—anchors you. Visualize a rich, warm, steady crimson light grounding you deeply into the solid earth beneath you.   DAY 6: LAYER ALL THE TECHNIQUES TOGETHER   DAY 7: REFLECTION AND CELEBRATION   SHARE YOUR MEDITATION JOURNEY WITH YOUR FELLOW MEDITATORS Let's connect and inspire each other! Please share a little about how meditation has helped you by reaching out to me at Mary@SipandOm.com or better yet -- direct message me on https://www.instagram.com/sip.and.om. We'd love to hear about your meditation ritual!   WAYS TO SUPPORT THE DAILY MEDITATION PODCAST SUBSCRIBE so you don't miss a single episode. Consistency is the KEY to a successful meditation ritual. SHARE the podcast with someone who could use a little extra support.   I'd be honored if you left me a podcast review. If you do, please email me at Mary@sipandom.com and let me know a little about yourself and how meditation has helped you. I'd love to share your journey to inspire fellow meditators on the podcast! All meditations are created by Mary Meckley and are her original content. Please request permission to use any of Mary's content by sending an email to Mary@sipandom.com.   FOR DAILY EXTRA SUPPORT OUTSIDE THE PODCAST Each day's meditation techniques are shared at: sip.and.om Instagram https://www.instagram.com/sip.and.om/sip and om Facebookhttps://www.facebook.com/SipandOm/   SIP AND OM MEDITATION APP Looking for a little more support? If you're ready for a more in-depth meditation experience, allow Mary to guide you in daily 30-minute guided meditations on the Sip and Om meditation app. Give it a whirl for 7-days free! Receive access to 3,000+ 30-minute guided meditations customized around a weekly theme to help you manage emotions. Receive a Clarity Journal and a Slow Down Guide customized for each weekly theme.   2-Week's Free Access on iOS https://itunes.apple.com/us/app/sip-and-om/id1216664612?platform=iphone&preserveScrollPosition=true#platform/iphone   All meditations are created by Mary Meckley and are her original content. Please request permission to use any of Mary's content by sending an email to Mary@sipandom.com.Let go of repetitive negative thoughts.   Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

Most people get their hormone levels tested once a year — if they think about it at all. Marina Pavlovic Rivas, Co-Founder & CEO of Eli Health, is on a mission to change that.  Ramon Vela sits down with Marina for a fascinating conversation about the technology she spent nearly seven years building: a saliva-based, at-home hormone monitoring platform that delivers cortisol, testosterone, and progesterone results to your phone in minutes, giving people real-time visibility into one of the most overlooked dimensions of their health. * The gap nobody was solving. After searching online for a way to track her own hormonal data, Marina realized the product didn't exist. So she built it, spending more than six years on R&D, regulatory approval, and venture capital before bringing it to market. * Hormones affect everything, not just fertility. From energy and mood to sleep, libido, bone health, cardiac health, and cognitive performance, Marina breaks down why hormonal data is one of the most important and most underused signals in personal wellness. * The wearable parallel that puts it all in context. Checking your hormones once a year is like measuring your heartbeat once a year: technically useful, but dangerously incomplete. Eli Health gives users the same continuous feedback loop that smartwatches brought to sleep and heart rate. * A six-second saliva test. Results in 20 minutes. Users collect saliva, wait 20 minutes, then photograph the test to receive results directly in the app. Repeat over time and you build a hormonal picture that no annual blood draw could ever provide. * Cortisol first, for good reason. Eli launched with cortisol because it sits at the top of the hormonal cascade. When cortisol is off, everything else follows. Testosterone and progesterone, including their interactions, are coming next. Join us in listening to this episode for a genuinely eye-opening conversation about hormonal health, the future of at-home diagnostics, and what it means to build a category that didn't exist before you created it.  Whether you're a health-conscious consumer, a founder, or someone who just wants to understand what their body is actually telling them, this one is for you.  Visit: https://eli.health/ Try their Instant Cortisol Test: https://eli.health/products/cortisol?view=sl-44128C61 If you enjoyed this episode, please leave The Story of a Brand Show a rating and review.  Plus, don't forget to follow us on Apple and Spotify.  Your support helps us bring you more content like this! * Today's Sponsors: Saral - The Influencer OS: https://www.getsaral.com/demo SARAL is the all-in-one influencer platform that finds brand-aligned creators, automates outreach, and manages everything in one place. Request a live demo today. Let the SARAL team know you're a The Story of a Brand Show podcast listener to get an extended free trial! Visit the link above. 

“Every day you go through these mental battles — how do I keep going? You're in a sport where you don't just leave college and start making a million dollars. You just got to build yourself, almost by yourself.”My guest for today's episode is Sam Blaskowski. Not a ton of you probably knew his name before this weekend. At the Music City Track Carnival in Cleveland, Tennessee last Saturday, he ran 9.89 seconds in the 100m: a wind-legal personal best that shaved 0.16 off his previous mark of 10.05, making him the fastest American of 2026 so far, and putting him at number two in the world this season. He skipped the 9.90s entirely.Sam is 23 years old. He grew up in Wisconsin, went to the University of Wisconsin-La Crosse — a Division III program where his grandparents live a mile from the stadium and both his parents went to school — and graduated without ever contemplating leaving for a Division I program. He has 11 individual NCAA D3 titles. He spent the off-season working at a small regional airport to save money for his move to Florida, where he now trains with Star Athletics under Dennis Mitchell alongside Kenny Bednarek, Sha'Carri Richardson, and Melissa Jefferson-Wooden. This is his first season with the group.The headline that took over the internet is that he is now the fastest white man in history, breaking Christophe Lemaître's 9.92 from 2011. Sam's own take on what he'd rather people focus on: he's number two in the world right now. That's the story he wants told.In this conversation, recorded just 48 hours after the race, Sam walks us through the full arc: the soccer and swimming background, YMCA YouTube tutorials during COVID, and the steady year-over-year drops from 10.29 to 10.13 to 10.09 to 10.05 to 9.89. We also get into what his college coach Matt Gordy unlocked in him and what Star Athletics has done to fix the back half of his race.____________Host: Chris Chavez | ⁠⁠@chris_j_chavezGuest: Sam Blaskowski | @samblaskowskiProduced by: Jasmine Fehr | ⁠⁠⁠@jasminefehr____________SUPPORT OUR SPONSORSXENDURANCE: When you finish a hard workout, the work isn't actually done. That's when recovery starts. Xendurance Protein is designed specifically to help your body recover, rebuild, and get stronger after training. It combines four different types of protein, so your body gets both fast absorbing protein for immediate recovery and slower release protein to support muscle repair over time. ⁠⁠Check it out at Xendurance.com and use code CITIUS for 25% off your first order.VELOUS: VELOUS makes recovery footwear designed to help runners bounce back faster between sessions. Their sandals feature Tri-Motion™ Technology: a technical three-density foam system and contoured footbed engineered to cushion impact, support your arches, and help your toes stretch and relax on every step. They keep your feet and legs properly aligned after you put in all of those weekly miles. Run. Recover. Repeat. with VELOUS! Get 20% off your VELOUS order with code CITIUSMAG20 at checkout including FREE Shipping!OLIPOP: Raspberry Sherbet is a limited-edition, nostalgic new flavor that blends tangy raspberry with creamy vanilla. Every can of Olipop contains their Olismart blend, which includes ingredients designed to support digestive health and help feed your gut microbiome. If you haven't had tried Olipop yet, grab a can and see what the hype is all about!⁠⁠ Head to DrinkOlipop.com and use code CITIUS25 at checkout to get 25% off your orders.⁠⁠

Build a deep sense of self trust and confidence with this daily positive affirmations practice. Repeat this affirmations session every day for 21 days to reprogram your mind. Stop questioning yourself. Start believing in yourself. #positiveaffirmations #dailyaffirmations #selftrust #confidence 00:00 Introduction 00:30 How to do these affirmations 00:54 Affirmations begin Check out the Wake Me Up Mindset Coach app: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠http://studio.com/wakemeup⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠. You get: Full Access to the WMU catalog; a personal growth plan based on my guidance and coaching; simple, daily tasks (5-10 minutes a day) to guide you through your own personal transformation; your plan evolves with you as you and your life change. It's the most effective way to digest the content in Wake Me Up for creating personal change! Get ad-free access to the entire WMU catalog + bonus content by joining the WMU Premium Feed. Grab a 7-day free trial of Wake Me Up premium: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://goodpeoplestuff.supercast.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ About Wake Me Up Wake Me Up is the # 1 guided morning routine podcast. Our guided morning wake ups offer affirmations, mindfulness, meditation, yoga, and motivation specifically designed to help you get out of bed and start your day with a positive mindset. Stop pressing the snooze button all morning long, and turn on an episode of Wake Me Up instead. You will be happier and more successful at everything in life because of it!   I make this channel to serve you. Part of that is creating tools like journals and courses to dive deeper into certain topics, all of which you can find here: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://stan.store/goodpplstuff⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Follow Wake Me Up on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Youtube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ -  ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Amazon⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Podchaser⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Say hi or request an episode at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.wakemeuppodcast.com/contact⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠. See visual guides for the yoga and stretches in WMU episodes at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.wakemeuppodcast.com/stretches⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠. **Only partake in the physical movements suggested in Wake Me Up episodes if you are physically able and in safe surroundings. All movements are done at the individual's own risk. Be safe, and always consult a doctor if you have any questions or concerns.** Have a wonderful day

If you find it incredibly difficult to quiet your mind, drop your shoulders, or stop rushing even when you have downtime, your nervous system may be trapped in a chronic survival loop. In this session, we explore the science of parasympathetic recovery and introduce a powerful somatic affirmation protocol designed to rewrite your internal stress baseline and signal absolute safety to your physical body. In This Episode, You'll Discover: The Anatomy of Restless Rest: Why lying down isn't enough to heal burnout if your nervous system is still cycling adrenaline. The Neurobiology of Affirmations: How pairing specific internal phrases with body awareness directly soothes the brain's alarm system (the amygdala). The Safe Space Awakening: A guided 10-minute somatic immersion to lower your heart rate, dissolve muscle bracing, and anchor you in deep, cellular peace. A Message for Your Heart When you carry so many responsibilities and care for so many pieces of the world, your mind may convince you that staying on high alert is the only way to keep things together. Today, I want to remind you that rest is not a luxury you have to earn after everything else is finished—rest is the very foundation that protects your brilliance. You do not have to fix, force, or control a single thing in this space. You are allowed to take your hands off the wheel. Let the affirmation 'My body is safe and I am at peace' act as a soft, protective shield around your spirit today. You are doing an extraordinary job. This is day 2 of a 7-day meditation series, 3514-3520 Somatic Stress Relief.   THIS WEEK'S MEDITATION JOURNEY   If you are tired of waking up already feeling overwhelmed, running on adrenaline, and dealing with that persistent background anxiety that makes it impossible to focus, you are in the exact right place. This week, we are stepping into a profound, 7-day somatic experience designed to pull you out of survival mode and return you to a state of calm, unshakeable power. We aren't just going to talk about peace; we are going to build it directly into your biology. Over the next seven days, we will layer powerful, science-backed tools—including ancient hand mudras like the Pran Mudra, deep rhythmic breathing protocols, target chakra alignments, and restorative physical resets—to train your body that it is safe to let go. Whether you are navigating a high-velocity career, balancing a mountain of daily demands, or simply trying to quiet an overactive mind before bed, this series is your ultimate biological reset button. Get ready to lower your cortisol, drop your shoulders, and reclaim your inner sovereignty.   THIS WEEK'S CHALLENGE: THE 30-SECOND COLD SPLASH At the end of your morning shower, turn the handle to cold for just 30 seconds. Alternatively, fill a bowl with ice water and submerge your face up to your temples for 10 seconds.   MEDITATION TECHNIQUES: DAY 1: VISUALIZATION Visualize yourself seated next to people who calm you.   DAY 2: AFFIRMATION "My body is safe, and I am at peace."   DAY 3: THE EXTENDED EXHALE BREATHING TECHNIQUE Inhale through your nose for a count of 4, feeling your belly expand. Hold gently at the top for a count of 4. Exhale slowly through pursed lips (like breathing through a straw) for a count of 8. Repeat for 3 to 5 cycles to instantly lower your heart rate and drop cortisol levels. DAY 4: PRAN MUDRA (THE LIFE FORCE SEAL) This mudra acts like a grounding cord for a scattered, anxious mind while simultaneously replenishing drained energy reserves without overstimulating your system. How to do it: On both hands, bring the tips of your ring finger and pinky finger to touch the tip of your thumb. Keep your index and middle fingers extended straight out. Rest your hands on your lap, palms facing up. DAY 5: MULADHARA ROOT CHAKRA When the nervous system is overwhelmed, energy flies upward into a swirling vortex of overthinking. Dropping your awareness down to the Root Chakra—located at the base of your spine—anchors you. Visualize a rich, warm, steady crimson light grounding you deeply into the solid earth beneath you.   DAY 6: LAYER ALL THE TECHNIQUES TOGETHER   DAY 7: REFLECTION AND CELEBRATION   SHARE YOUR MEDITATION JOURNEY WITH YOUR FELLOW MEDITATORS Let's connect and inspire each other! Please share a little about how meditation has helped you by reaching out to me at Mary@SipandOm.com or better yet -- direct message me on https://www.instagram.com/sip.and.om. We'd love to hear about your meditation ritual!   WAYS TO SUPPORT THE DAILY MEDITATION PODCAST SUBSCRIBE so you don't miss a single episode. Consistency is the KEY to a successful meditation ritual. SHARE the podcast with someone who could use a little extra support.   I'd be honored if you left me a podcast review. If you do, please email me at Mary@sipandom.com and let me know a little about yourself and how meditation has helped you. I'd love to share your journey to inspire fellow meditators on the podcast! All meditations are created by Mary Meckley and are her original content. Please request permission to use any of Mary's content by sending an email to Mary@sipandom.com.   FOR DAILY EXTRA SUPPORT OUTSIDE THE PODCAST Each day's meditation techniques are shared at: sip.and.om Instagram https://www.instagram.com/sip.and.om/sip and om Facebookhttps://www.facebook.com/SipandOm/   SIP AND OM MEDITATION APP Looking for a little more support? If you're ready for a more in-depth meditation experience, allow Mary to guide you in daily 30-minute guided meditations on the Sip and Om meditation app. Give it a whirl for 7-days free! Receive access to 3,000+ 30-minute guided meditations customized around a weekly theme to help you manage emotions. Receive a Clarity Journal and a Slow Down Guide customized for each weekly theme.   2-Week's Free Access on iOS https://itunes.apple.com/us/app/sip-and-om/id1216664612?platform=iphone&preserveScrollPosition=true#platform/iphone   All meditations are created by Mary Meckley and are her original content. Please request permission to use any of Mary's content by sending an email to Mary@sipandom.com.Let go of repetitive negative thoughts.   Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

Episode 623: Welcome to the Drizzle Zone! The Red Sox finally secure a series victory, ushering in the return of the Klark's Ketchup series MVP. They react to an incredible night at Urban Wild with Section 10 Nation. A heartfelt thank you to Urban Wild and Blue Moon for making this event possible. The guys dive deep into the series, including Jared's first-time visit to a new Mexican restaurant, Section 10's hidden gem in the Merch game, and an unexpected encounter with poop in the shower.  For the first time in what feels like an eternity, Jared emerges with Klark's Ketchup MVP votes, and the guys proudly crown another member of the esteemed MVP club. After the votes are tallied, the guys jump into the Stop and Shop lookahead for a series against the Orioles and end the show with a little meteor talk. 00:00:00 - Scoop Shop Season Is Coming   00:04:36 - Thank you to Urban Wild and Blue Moon! 00:09:20 - Tyler Got Ketchup'ed    00:13:04 - Tyler Finds His First Cookie He Likes   00:19:09 - Changes are Coming for Tyler's Life  00:26:20 - Where is Steve's First Pitch Ball? 00:28:45 - Taikus Go Completely off the Rails  00:31:45 - The Notebook is Dead (till Next Series) 00:32:20 -  Game 1 00:38:04 - Section 10's Secret Merch Selling Weapon   00:40:45 - Brayan Bello's Opener Issue 00:51:55 - Greg Weissert For Opener  00:58:21 - Brayan Bello Recap  00:59:45 - Garrett Crochet's Setback 01:16:43 - What The Red Sox Have To Do To Make The Playoffs? 01:22:30 - Someone Got Poop in Jared's Shower   01:40:13 - Game 2 01:40:35 - Sonny Gray Recap  01:43:31 - Buy Or Sell Update | June 1st   01:52:06 - The Wong Dong That Wasn't  01:59:30 - Game 3 | Ranger Suarez Recap   02:09:21 - Win, IKF, Repeat  02:11:34 - Klark's Ketchup Series MVP   02:35:22 - Stop and Shop   02:39:42 - Weather Lookahead 02:42:30 - Predictions  02:46:01 - Final Thoughts   SECTION 10 MERCH IS HERE: https://section10merch.com/ Trade $20 Get $20 on Kalshi - http://kalshi.com/r/SECTION10 Get Blue Moon Non-Alcoholic Belgian White Belgian-Style Wheat Brew delivered by visiting http://get.bluemoonbeer.com/JARED for delivery options Find out why Nutrafol is the best-selling hair growth supplement brand. Visit Nutrafol.com and enter promo code SECTION10 for $10 off your first month's subscription and free shipping. Don't sleep on @ultrapouches. New customers get 15% Off with code SECTION10 at takeultra.com! #UltraPouches  This episode of Section 10 is sponsored by BetterHelp. Sign up and get 10% off at https://BetterHelp.com/ROCKET #ad  Learn more about your ad choices. Visit megaphone.fm/adchoices

Are we proud, yet? [1:10]Simple. Dumb. Repeat. The Race for the Senate in Texas.The NBA's charmed life. [14:54]The dream matchup. Jerry Jones goes full carnival barker. [23:40]Brendan Sorsby to Dallas? See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

If you are arriving with a mind that feels crowded by endless to-do lists, background anxiety, or the heavy pressure of managing daily life, consider this episode your personal sanctuary. Today, we step away from cognitive problem-solving and drop directly into somatic grounding. Through a beautiful, extended-exhale breathing protocol, we trigger the body's natural relaxation response, melting away internal tension and returning your mind to a state of soft, unshakeable clarity.   In This Episode: Somatic Grounding: A simple, physical body-scan technique to instantly pull your awareness out of a racing mind and back into the safety of the present moment. Reclaiming Space: Learning how to hit the internal pause button on a fast-moving day so you can protect your creative energy and prevent burnout. A Message for Your Heart Are you feeling the weight of the responsibilities you carry? You may be carrying many moving parts that you are constantly balancing, decisions that rest on your shoulders, and being 'the strong one' for everyone else around you. It is beautiful how much care you pour into the world, but your heart needs care, too.   Today, I want to give you permission to put down the invisible shield you've been holding up to get through the week. You do not have to earn your right to be still, and you do not have to complete every single task before you are allowed to rest. True sovereignty means knowing when to pause the spinning world so you can fill your own cup first. You are allowed to be soft. You are allowed to take up space. Trust the quiet strength that lives inside your stillness today. You are doing a truly extraordinary job."   This is day 1 of a 7-day meditation series, 3514-3520 Somatic Stress Relief.   THIS WEEK'S MEDITATION JOURNEY   If you are tired of waking up already feeling overwhelmed, running on adrenaline, and dealing with that persistent background anxiety that makes it impossible to focus, you are in the exact right place. This week, we are stepping into a profound, 7-day somatic experience designed to pull you out of survival mode and return you to a state of calm, unshakeable power. We aren't just going to talk about peace; we are going to build it directly into your biology. Over the next seven days, we will layer powerful, science-backed tools—including ancient hand mudras like the Pran Mudra, deep rhythmic breathing protocols, target chakra alignments, and restorative physical resets—to train your body that it is safe to let go. Whether you are navigating a high-velocity career, balancing a mountain of daily demands, or simply trying to quiet an overactive mind before bed, this series is your ultimate biological reset button. Get ready to lower your cortisol, drop your shoulders, and reclaim your inner sovereignty.   THIS WEEK'S CHALLENGE: THE 30-SECOND COLD SPLASH At the end of your morning shower, turn the handle to cold for just 30 seconds. Alternatively, fill a bowl with ice water and submerge your face up to your temples for 10 seconds.   MEDITATION TECHNIQUES: DAY 1: VISUALIZATION Visualize yourself seated next to people who calm you.   DAY 2: AFFIRMATION "My body is safe, and I am at peace."   DAY 3: THE EXTENDED EXHALE BREATHING TECHNIQUE Inhale through your nose for a count of 4, feeling your belly expand. Hold gently at the top for a count of 4. Exhale slowly through pursed lips (like breathing through a straw) for a count of 8. Repeat for 3 to 5 cycles to instantly lower your heart rate and drop cortisol levels. DAY 4: PRAN MUDRA (THE LIFE FORCE SEAL) This mudra acts like a grounding cord for a scattered, anxious mind while simultaneously replenishing drained energy reserves without overstimulating your system. How to do it: On both hands, bring the tips of your ring finger and pinky finger to touch the tip of your thumb. Keep your index and middle fingers extended straight out. Rest your hands on your lap, palms facing up. DAY 5: MULADHARA ROOT CHAKRA When the nervous system is overwhelmed, energy flies upward into a swirling vortex of overthinking. Dropping your awareness down to the Root Chakra—located at the base of your spine—anchors you. Visualize a rich, warm, steady crimson light grounding you deeply into the solid earth beneath you.   DAY 6: LAYER ALL THE TECHNIQUES TOGETHER   DAY 7: REFLECTION AND CELEBRATION   SHARE YOUR MEDITATION JOURNEY WITH YOUR FELLOW MEDITATORS Let's connect and inspire each other! Please share a little about how meditation has helped you by reaching out to me at Mary@SipandOm.com or better yet -- direct message me on https://www.instagram.com/sip.and.om. We'd love to hear about your meditation ritual!   WAYS TO SUPPORT THE DAILY MEDITATION PODCAST SUBSCRIBE so you don't miss a single episode. Consistency is the KEY to a successful meditation ritual. SHARE the podcast with someone who could use a little extra support.   I'd be honored if you left me a podcast review. If you do, please email me at Mary@sipandom.com and let me know a little about yourself and how meditation has helped you. I'd love to share your journey to inspire fellow meditators on the podcast! All meditations are created by Mary Meckley and are her original content. Please request permission to use any of Mary's content by sending an email to Mary@sipandom.com.   FOR DAILY EXTRA SUPPORT OUTSIDE THE PODCAST Each day's meditation techniques are shared at: sip.and.om Instagram https://www.instagram.com/sip.and.om/sip and om Facebookhttps://www.facebook.com/SipandOm/   SIP AND OM MEDITATION APP Looking for a little more support? If you're ready for a more in-depth meditation experience, allow Mary to guide you in daily 30-minute guided meditations on the Sip and Om meditation app. Give it a whirl for 7-days free! Receive access to 3,000+ 30-minute guided meditations customized around a weekly theme to help you manage emotions. Receive a Clarity Journal and a Slow Down Guide customized for each weekly theme.   2-Week's Free Access on iOS https://itunes.apple.com/us/app/sip-and-om/id1216664612?platform=iphone&preserveScrollPosition=true#platform/iphone   All meditations are created by Mary Meckley and are her original content. Please request permission to use any of Mary's content by sending an email to Mary@sipandom.com.Let go of repetitive negative thoughts.   Music composed by Christopher Lloyd Clark licensed by RoyaltyFreeMusic.com, and also by musician Greg Keller.

In this episode of Intermittent Fasting Stories, Gin talks to Carla Lunn from St. Louis, MO.Join Gin in the new Fast Feast Repeat app for The Grown-Up Year: 52 Weeks to Listen, Play, and Nourish, as well as a growing collection of intermittent fasting resources. Go to app.fastfeastrepeat.com to join us or go to the App Store and download the Fast Feast Repeat app, available for both iPhone and Android.Are you ready to take your intermittent fasting lifestyle to the next level? There's nothing better than community to help with that. In the Delay, Don't Deny community we all embrace the clean fast, and there's just the right support for you as you live your intermittent fasting lifestyle. You can connect directly with Gin in the Ask Gin group, and she will answer all of your questions personally. If you're new to intermittent fasting or recommitting to the IF lifestyle, join the 28-Day FAST Start group. After your fast start, join us for support in The 1st Year group. Need tips for long term maintenance? We have a place for that! There are many more useful spaces beyond these, and you can interact in as many as you like. Visit ginstephens.com/community to join us. An annual membership costs just over a dollar a week when you do the math. If you aren't ready to fully commit for a year, join for a month and you can cancel at any time. If you know you'll want to stay forever, we also have a lifetime membership option available. IF is free. You don't need to join our community to fast. But if you're looking for support from a community of like-minded IFers, we are here for you at ginstephens.com/community. Carla is a learning management system administrator in corporate America. She shares her transformative journey with intermittent fasting, beginning with her discovery of IF through a Facebook ad. She discusses her experiences with bariatric surgery, the challenges of maintaining weight loss, and the significant lifestyle changes she made, including adopting a clean fasting approach and focusing on whole foods. Carla highlights her non-scale victories, such as reversing type 2 diabetes and improving her overall health, while offering valuable advice for those starting their intermittent fasting journey.Takeaways:• Carla underwent gastric sleeve surgery in 2015 and another bariatric surgery procedure in 2021.• After each surgery, she lost weight, but then began to regain.• Discovering intermittent fasting in 2023 made all of the difference, allowing her to reach her dream goal weight and maintain there.• Carla reversed her type 2 diabetes through weight loss.• She emphasizes the importance of a clean fast.• Carla has transitioned over time to eating real, whole foods.• She experienced non-scale victories, including improved skin health.At the end of the episode, Carla tells new IFers to make sure to fast clean, and not to try to change everything all at once.Join Gin in the new Fast Feast Repeat app for The Grown-Up Year: 52 Weeks to Listen, Play, and Nourish, as well as a growing collection of intermittent fasting resources. Go to app.fastfeastrepeat.com to join us or go to the App Store and download the Fast Feast Repeat app, available for both iPhone and Android.Get Gin's books at: https://www.ginstephens.com/get-the-books.html. Good news! The second edition of Delay, Don't Deny is now available in ebook, paperback, hardback, and audiobook. This is the book that you'll want to start with or share with others, as it is a simple introduction to IF. It's been updated to include the clean fast, an easier to understand and more thorough description of ADF and all of your ADF options, and an all new success stories section. When shopping, make sure to get the second edition, which has a 2024 publication date. The audiobook for the second edition is available now! Join Gin's community! Go to: ginstephens.com/communityDo you enjoy Intermittent Fasting Stories? You'll probably also like Gin's other podcast with cohost Sheri Bullock: Fast. Feast. Repeat. Intermittent Fasting for Life. Find it wherever you listen to podcasts. Share your intermittent fasting stories with Gin: gin@intermittentfastingstories.comVisit Gin's website at: ginstephens.com Check out Gin's Favorite Things at http://www.ginstephens.com/gins-favorite-things.htmlSubscribe to Gin's YouTube Channel! https://www.youtube.com/channel/UC_frGNiTEoJ88rZOwvuG2CASee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

“By the time we get there, I don't think we'll leave any stone unturned for the first one. There's still room to grow, but I do think I'll be very ready.”My guest for today's episode is Emma Grace Hurley: an ASICS athlete and one of the most consistent American road racers of the last two years. She trains under Andrew and Amy Begley at Heartland Track Club in Indianapolis, and in 2026 she has already set the American Record at 8K (24:29 at the Shamrock Shuffle), won the USATF 10-Mile title at Cherry Blossom, won the 25K title at the Gate River Run and finished second at the USATF 5K Championships in her own city, running 15:00 flat to miss the sub-15 barrier by four-tenths of a second.She is also, as of this week, officially confirmed as one of the scoring members of the U.S. half marathon team for Copenhagen — one of the three athletes who were misdirected in the closing mile of the USATF Half Marathon Championships in Atlanta in March. World Athletics granted a special exception that will allow seven American women to compete, with Jess McClain, Emma Grace, and Ednah Kurgat as the scoring athletes alongside Weini Kelati. The top three official finishers — Molly Born, Carrie Ellwood, and Annie Rodenfels — will make their international debuts as non-scoring athletes.What makes Emma Grace one of the more interesting stories in American distance running right now is the shape of her career. She graduated from Furman in 2020 with a 15:57 5K personal best, quit running entirely, took a client associate job at JP Morgan, and did not think she was coming back to the sport. She is now a 15:00 road 5K runner, an 8K American record holder, a national 10-mile champion, and a two-event Worlds qualifier. She has not run a marathon yet — it's happening this fall.In this conversation, recorded in Brooklyn, we get into all of it: what it actually took to bounce back after Atlanta and immediately set a national record three weeks later, why she doesn't love the track but is a 15-flat road 5K runner, the Cherry Blossom 10-mile where she lost the overall by one second to a woman who finished seventh in the 10,000m at the Tokyo Olympics, the moment she finally felt like the long slow build was paying off, and what scares her most about the marathon block ahead.____________Host: Chris Chavez | ⁠⁠⁠@chris_j_chavez⁠Guest: Emma Grace Hurley | @emmagracehurleyProduced by: Jasmine Fehr |⁠ ⁠⁠⁠@jasminefehr⁠____________SUPPORT OUR SPONSORSXENDURANCE: Xendurance Protein is designed specifically to help your body recover, rebuild, and get stronger after training. It combines four different types of protein, so your body gets both fast absorbing protein for immediate recovery and slower release protein to support muscle repair over time. ⁠⁠⁠⁠⁠⁠⁠Check it out at Xendurance.com and use code CITIUS for 25% off your first order.⁠⁠⁠⁠⁠VELOUS: VELOUS makes recovery footwear designed to help runners bounce back faster between sessions. Their sandals feature Tri-Motion™ Technology: a technical three-density foam system and contoured footbed engineered to cushion impact, support your arches, and help your toes stretch and relax on every step. Run. Recover. Repeat. with VELOUS! ⁠⁠⁠⁠⁠Get 20% off your VELOUS order with code CITIUSMAG20 at checkout including FREE Shipping!⁠⁠⁠⁠⁠OLIPOP: Raspberry Sherbet is a limited-edition, nostalgic new flavor that blends tangy raspberry with creamy vanilla. Every can of Olipop contains their Olismart blend, which includes ingredients designed to support digestive health and help feed your gut microbiome. If you haven't had tried Olipop yet, grab a can and see what the hype is all about!⁠⁠ ⁠⁠⁠⁠⁠⁠Head to DrinkOlipop.com and use code CITIUS25 at checkout to get 25% off your orders.⁠⁠