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Today's guest is Sam Portland. Sam is a UK-based athletic performance coach and creator of Speed Gate Golf and the Sports Speed System. After a career in professional sport, he now consults with athletes and teams while mentoring coaches toward healthier and more sustainable careers. Sam has worked with athletes from Premiership Rugby, American football, the Olympics, and beyond, and also runs a grassroots “combine program” designed to fill key gaps in long-term athletic development. In this episode, Sam unpacks the evolution of modern athlete performance, highlighting the role of rhythm, movement, and overlooked details of transfer from training to sport. From the simple power of a jump rope to the deeper psychological layers of coaching, Sam's insights spark critical thinking and creative training solutions. This is a conversation packed with practical takeaways, helpful for any coach or athlete. Today's episode is brought to you by Hammer Strength. Use code “justfly20” for 20% off of LILA Exogen Wearable resistance gear at www.lilateam.com View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 0:41 – Jump rope, rhythm, and movement foundations. 8:17 – Start with sport specificity: enroll in the sport first. 16:07 – Reject the bloat — prefer simple, efficient training. 23:13 – Simplicity wins: fewer, better training "flavors." 26:58 – Depth over width in warm-ups — give athletes time to groove. 31:09 – End positions are consequences — focus on what happens between them. 33:31 – Beware shiny systems — find what actually transfers to sport. 38:34 – Make training game-relevant: play, don't just test. 40:37 – Play-first approach: teach skill through sport-like practice. 45:35 – Threat removal and the neurology of speed. 54:32 – Warm-up blueprint and the Sports Speed System (book). Actionable Takeaways 0:41 – Jump rope, rhythm, and movement foundations. Jump rope builds rhythm, timing, elastic return and pickup skills. Use short doses (2 min) of single- or double-under work in warmups to train rhythm and contact quality. Rotate rope patterns (straight jumps → crossovers → single-leg) to challenge locomotor timing without heavy impact. Try a heavy rope for conditioning to overload the same rhythmical pattern when you want a sterner stimulus. 8:17 – Start with sport specificity: enroll in the sport first. Training should be anchored to the sport. Work backwards from true sport demands. Make the first “module” of preparation aligned with sport context: practice the core movement options athletes need, not just gym metrics. Use position–pattern–power as a checklist: Can they get into the position? Coordinate the pattern? Produce the power? If not, target the missing element. Reserve heavy gym numbers as supporting signals. Measure transfer back to sport rather than assuming gym gains equal game gains. 16:07 – Reject the bloat; prefer simple, efficient training. The profession has become bloated with drills that don't transfer. Simpler, consistent inputs win. Audit your program: drop drills that don't clearly influence the game. Prioritize a short list of high-value stimuli (e.g., sprinting, loaded jumps, sport-specific repeats) and be ruthless about sequencing. If two options exist, choose the simpler one. It's easier to teach, scale, and intensify. 23:13 – Simplicity wins: fewer, better training "flavors." Like a chef simplifying a dish, training should focus on fewer, high-quality elements. Reduce variety for the sake of variety; instead, deepen exposure to the chosen stimuli so athletes get real practice. Use small, repeatable warm-up components (e.g., 3–5 minute arm swings, rhythmic calf bounces) to let athletes discover connections. Keep a core “tick-box” routine players do every session. Consistency creates long-term adaptation.

Overthinking might be the biggest thing holding you back from growing online. If you've ever stared at a blank screen or spent hours reworking a single caption only to not post at all—this one's for you. In this episode, I'm walking you through exactly why overthinking kills your consistency, how to break the cycle, and how to finally start showing up online in a way that's simple, sustainable, and—most of all—effective. Let's simplify your content strategy together. https://creativesonfirepodcast.com/episode213 Why Overthinking Kills Consistency Here's the truth: consistent posting is what algorithms love. But it's hard to stay consistent when every post feels like it needs to be perfect. Maybe you've: Spent days crafting a single post Torn apart your own captions before hitting publish Ended up never posting at all That's the overthinking trap. And the only way out is to start taking action—even if it's not perfect. Remember: done is better than perfect, and most of your audience missed your last 10 posts anyway. Reuse What's Already Worked Think back—what post got the most engagement in the past? Instead of reinventing the wheel, lean into what's proven. Reposting successful content every 90 days (or more often!) is a smart strategy. Your new followers have never seen it, and your current followers probably don't remember it. This is your permission slip to repurpose boldly. Pro tip: I've never had someone comment “you already posted this.” And even if they did… who cares? You're showing up. Create an Album System on Your Phone One of the best ways to eliminate overthinking is to create a visual content vault right on your phone. Start organizing images and ideas into albums: B-Roll Amazon Stories Quotes Memes Logos Pinterest Inspiration These folders become your grab-and-go toolkit—no more starting from scratch or spiraling into analysis paralysis. And if you're a member of Facebook Fuel, you're already a step ahead. Save those templates and meme packs into albums so they're always on hand when you need them. Accountability Helps You Hit Publish Still finding it hard to post? Try these two mindset shifts: 1. Get a content buddy. Ask someone to check your page at specific times to see if you posted. Their accountability (even a quick “I see it!” text) can make a huge difference. 2. Hire yourself. If someone paid you to post, you'd do it, right? So show up for yourself like you would for someone else. No excuses. Create a Weekly Content Rhythm Another great way to beat overthinking is to set a loose structure: Monday – Ask a question Wednesday – Share a tip or how-to Friday – Behind-the-scenes or throwback Rotate these or create your own. The key is to remove daily decision fatigue and simplify your posting routine. Action Beats Inaction Your audience doesn't expect every post to go viral. They just want to hear from you. Let go of the pressure to be perfect. Here's what to remember: Most of your followers missed your last few posts. Reposting is smart strategy, not laziness. Having content organized and ready removes the stress. Showing up imperfectly is better than not showing up at all. So I dare you—stop overthinking your content and start creating with clarity and confidence. Until next time, Stay creative. Links Mentioned in the Episode: Facebook FUEL Order the Book & Get Bonuses FUEL Mastermind is HERE Free Guide: Start Your Blog Today You can GO HERE to subscribe and review (On mobile, scroll down past the episodes to "Ratings & Reviews" section, tap the stars, then scroll down to "Write a Review") 2025 Content Planner for Content Creators SUBSCRIBE AND REVIEW I am honored to share a new episode of Creatives on Fire each week to bring you inspiration, behind-the-scenes secrets, and quality tips. I hope it is truly helpful for you. One of the best ways you can bless me in return is to subscribe to the show and leave a review. By subscribing, you allow each episode to be downloaded straight to your phone which helps the download numbers and ensures you never miss an episode. And when you leave a review, you help show others the value of what we provide! You can GO HERE to subscribe and review (On mobile, scroll down past the episodes to "Ratings & Reviews" section, tap the stars, then scroll down to "Write a Review"

In this episode, Thomas Domville demos the new Copied Speech rotor option in iOS 26 for VoiceOver. Think of it as a lightweight clipboard history: it remembers what you copied with VoiceOver and lets you paste from the last ten copied items directly via the rotor, making multi-item copy/paste (like app titles and release notes) fast and accessible. What's covered / why it mattersWhat Copied Speech is: a new rotor item in iOS 26 that surfaces your recent VoiceOver copies (described as a “clipboard history”). How much it stores: the last 10 clipboard items. The workflow boost: copy multiple elements (e.g., an App Store title and its version notes) and paste them into a text field without bouncing back and forth. Gesture requirement (important): items only appear in Copied Speech if you copy using VoiceOver's three-finger quadruple-tap; standard Edit > Copy or Select All → Copy won't show up. Real-world demo context: App Store → Mail compose; selecting “Copied speech” in the rotor, navigating items, and inserting them. Step-by-step: Using Copied Speech with VoiceOverCopy with VoiceOver: On any selectable text, perform a three-finger quadruple tap. You'll hear confirmation that it was copied. (This is required for Copied Speech.) Open a text field: For example, compose an email in Mail (or use Messages/Notes). Place the insertion point where you want to paste. Turn the rotor to “Copied speech”: Rotate counterclockwise through rotor items until you hear “Copied speech.”Choose the item: Swipe up/down to move through your recent copied entries (up to ten). Paste it: One-finger double-tap to insert the selected item at the cursor. Repeat as needed: Switch items and insert again to build your note or message from multiple copies. Tips & caveatsOnly VoiceOver copies appear: Copies made via text selection + Edit > Copy won't show up in Copied Speech (even though they're on the system clipboard). Use the three-finger quadruple-tap to capture items for the rotor. Great for research/notes: Thomas's example pulls an app title and its version notes from the App Store into Mail in seconds. TranscriptDisclaimer: This transcript was generated by AI Note Taker – VoicePen, an AI-powered transcription app. It is not edited or formatted, and it may not accurately capture the speakers' names, voices, or content.Thomas: Hello and welcome. My name is Thomas Domville, also known as AnonyMouse. There is a new feature in iOS 26 that I'm just very excited that they introduced for us to use. There is a new rotor option called Copy Speech. Essentially, in a nutshell, I kind of refer to that as a clipboard history. Yeah, so in the past, in the older version of iOS, one annoying thing that I found that is just completely frustrating is that I am only able…

S3 E7  3 Days In Louisville|Elizabeth Sutherland Host Bob Cutler sits down with Elizabeth Sutherland as she plans a three-day Louisville getaway to celebrate her anniversary—aiming to balance bourbon, great food, arts, and a little non-spirits culture. A live call with Michter's JP McCartan adds a premium twist—“bottle your own” barrel-proof bourbon (a Kentucky-only keepsake) and a short list of top cocktail bars and whiskey libraries. Key Topics Cadence beats conquest. Treat Louisville like a tasting marathon, not a sprint: anchor one distillery per half-day, eat before you pour, and hydrate between stops. Rotate flavor profiles so your palate isn't blown out, and plug in one culture block (Ali Center, Churchill Downs, Slugger) every afternoon to reset your senses before the evening lineup. Make a keepsake moment. Pick a single “only-here” highlight—like a bottle-your-own barrel-proof experience or a limited single-barrel pick—and plan the day around it. Snap a photo, note the proof/warehouse/barrel, and grab a matching bar pour later; that bottle becomes the weekend's signature souvenir and an easy on-air story beat when you're back home. Reset the flavor dial. Book one non-bourbon dinner (e.g., chef's tasting with a wine pairing) and one cocktail bar with impeccable ice and technique to give your taste buds contrast. Aim for a lighter, citrus-forward aperitif before dinner and a stirred nightcap after; you'll finish energized instead of overwhelmed, and the trip will feel curated—not chaotic. Episode Index (5:17) Base yourself on Whiskey Row at Hotel Distil; consider the art-filled 21C Museum Hotel and its brunch spot Proof on Main. (12:00) Pace tastings to avoid palate fatigue; start simple with the Evan Williams Bourbon Experience. (13:30) Rabbit Hole Distillery impresses with a modern space and its standout barrel-aged gin. (17:01) Michter's Fort Nelson delivers small-batch tours, a top cocktail bar, and the unique “bottle your own” barrel-proof bourbon. (17:16) Balance bourbon with non-spirits highlights: dinner at 610 Magnolia or Mayan Café, and cultural stops like the Muhammad Ali Center, Kentucky Derby Museum, Slugger Museum, and the Frazier.  

SummaryIn this episode of Echoes Through Eternity, Dr. Jeff discusses the essential systems and struggles involved in church planting. He emphasizes the importance of building a serving system, establishing a prayer system, and navigating the inevitable struggles that arise during the first hundred days of planting a church. Through personal stories and practical advice, he highlights the significance of faithfulness, community, and the need for systems that support growth and discipleship.TakeawaysPeople want to contribute, give them on-ramps to serve.Rotate responsibilities to prevent burnout.Utilize spiritual gifts inventories for volunteer placements.Prayer must be more than talk; create structures for intercession.Struggles are guaranteed in church planting; expect opposition.Relational struggles are common; handle conflict with grace.Personal struggles can be magnified for church planters; seek support.Celebrate small wins to encourage the team.Systems are love in action; they help connect people.Ordinary faithfulness leads to extraordinary fruit.Become a supporter of this podcast: https://www.spreaker.com/podcast/echoes-through-eternity-with-dr-jeffery-skinner--5523198/support.Echoes Through Eternity Guiding church planters and pastors to plant seeds of prayer, holiness, and courage that outlast a lifetime. contact drjefferydskinner@protonmail.com

In this episode of The Stockman Grassfarmer Podcast, we explore the practice of silvopasture through the insights of Greg Brann, the author of this article from our monthly magazine. A seasoned grazier and consultant with the National Soil Health Division of NRCS, Greg shares how integrating trees, forage, and livestock creates a resilient, productive, and profitable system. Silvopasture, often described as a holon or whole system, combines the benefits of pastures and woodlands. From increasing livestock performance to moderating soil temperatures and extending biological activity, Greg outlines practical steps for designing, planting, and maintaining silvopasture for long-term success.

Send us a textDon't Stop Telling Your Story (Yes, Cracker Barrel just proved it)Scrambled or over-medium—either way, today we're serving a simple truth most brands forget: you don't need a new story… you need to keep telling the one that made you worth listening to in the first place.Brandon & Caleb use the Cracker Barrel logo saga as a jumping-off point to show how repetition + relevance beats shiny “rebrands” every day of the week. Then we dig into how to mine and retell your origin story from fresh angles so it never goes stale.In this episode:The two levers that make advertising work: repetition and relevancyWhy your audience hasn't heard your story nearly as often as you thinkHow to retell the same story from new POVs What big brands get right and how to steal the playbookA quick framework to pressure-test your message before you “rebrand” it awayTry this this week: Write your origin story in 3 versions: 1) your voice, 2) a customer's voice, 3) a skeptic-turned-fan. Rotate them in your ads for the next 90 days. Watch recall go up.Join the Maven Marketing Mastermind → mavenmethodtraining.comOur Website: https://frankandmaven.com/Instagram: https://www.instagram.com/frankandmavenmarketing/TikTok: https://www.tiktok.com/@frankandmavenTwitter: https://twitter.com/frankandmavenLinkedIn: https://www.linkedin.com/company/frank-and-maven/Host: Brandon WelchCo-Host: Caleb AgeeExecutive Producer: Carter BreauxAudio/Video Producer: Nate the Camera GuyDo you have a marketing problem you'd like us to help solve? Send it to MavenMonday@FrankandMaven.com!Get a copy of our Best-Selling Book, The Maven Marketer Here: https://a.co/d/1clpm8a

This week on REKT Vision, Mando, Rekt co-founder and author of the Mando Minutes newsletter, is joined by Ejaaz, also known as Punk7213, to tackle the biggest themes in crypto. From ETH's stumble and whether SOL or BTC are the better plays, to HYPE topping Robinhood volume, BNB's all-time highs, and Google's new AI push — they cover it all.

 Tinnitus—internal high-frequency sounds—can stem from neck tension. When neck muscles or shoulders compress arteries leading to your inner ear, it may trigger or worsen ringing. Test if it's neck-related:Stretch your neck. If the sound changes, your tinnitus is likely linked to tension.Notice if symptoms fade when relaxed or in certain positions.Alone when you repeat again and again, every day many times these Affirmations: Every day, my tinnitus is getting less and less.Every day, I ignore my Tinnitus more and more.Then the tinnitus is getting less. Don't worry but accept your tinnitus, otherwise the tinnitus will get worse. 6-Step Routine (Do 2x Daily)1. Earlobe Stress Point (1 min per side)Locate the depression directly behind your earlobe, near the jaw joint.Open your mouth slightly; press the point with gentle circular motions.2. "Hidden Cave" Pressure Point (1–2 min)Move two thumb-widths behind your earlobe to find a tender depression.Press firmly with both thumbs and massage in slow circles.3. Outer Ear Massage (1–2 min)Fold your ear forward. Press index and middle fingers against the back of your ear.Slide fingers up and down, creating friction against the ear canal.Release and observe the quietness that follows.4. Neck Activation (8 reps)Rub downward from skull to shoulders with both hands.Tap firmly along the same path until your neck feels warm.5. Kidney/Lower Back Stimulation (8 reps)Vigorously rub and tap your lower back (over the kidneys) until the area is hot.Purpose: Energizes circulation from lower back to head.6. Neck Muscle ReleaseRotate head 45° right; massage the left front neck muscles (rub, tap).Rotate head 45° left; repeat on the right front neck muscles.Do Hypnotherapy For Treating Tinnitus - every day for 30 days.  For instance: Youtube:  Treating Tinnitus - Hypnotherapy, Suzanne RobichaudMy Video:  Best Relief for Neck-Related Tinnitus  https://youtu.be/VWM5EVltgwMMy Audio: https://divinesuccess.net/wp-content/uploads/2021/Podcast4/Best-Relief-for-Neck-Related-Tinnitus.mp3

In this week's episode, Paul Andrews addresses a common challenge among beginner guitarists: learning and actually remembering songs. Paul shares a structured approach to not just learning new songs but maintaining and improving them over time. Whether you're struggling to recall previously learned tunes or looking to build a solid repertoire, this episode offers practical tips and actionable steps to level up your song practice routine.Key Topics CoveredCommunity Update:Paul announces a live Zoom Q&A taking place on Sunday, 31st August at 9 pm GMT for Beginner Guitar Academy members. He details how to join, submit questions, and access the recorded session if you can't attend live.Practicing Songs vs. Practicing Skills:Songs are a collection of different skills (chords, rhythms, techniques).Key tip: Break songs down into their skill components to assess if they're suitable for your current level.Avoid picking songs that are too far above your ability; focus on skills first, then songs.A System for Learning Songs Efficiently:Step One: Pick the Right Song:Choose a song that aligns with your current skillset.Listen to the original, identify sections (intro, verse, chorus), and loop those sections in practice.Start with simplified versions and play the song slowly. Only increase tempo as you gain confidence.Step 2: The 3 Ps System for Maintaining Songs:Practice – For new or challenging songs/sections. Loop and break down tricky parts.Playthrough – For songs you can mostly play but need to keep fresh.Perform – For songs you know inside out; these are gig-ready or can be played start to finish confidently.Rotate songs between these categories as your abilities improve.Step 3 - Balancing New Songs and Old Songs (The 50/50 Rule):Don't just chase new songs or only maintain old ones. Spend half your practice on new material and half on revisiting and maintaining what you already know.Common Mistakes (and How to Fix Them):Always starting at the beginning of a tune.Not listening to the original recording.Neglecting old songs.Not keeping a song log.Collecting snippets instead of completing full songs.Practicing without a clear goal.Action Plan for This Week:Make a list of every song you can (or almost can) play.Categorize each into Practice, Playthrough, or Perform.Schedule a setlist run-through (like a mini gig at home).Add a new, suitable song to your practice pile, balance new and old (50/50).Track your song practice and progress.TakeawaysFocus on skill-appropriate songs, break them down, and use a structured maintenance method to truly own your repertoire.Rotate between learning new material and refreshing old songs to keep your playing both exciting and reliable.Set clear intentions with every song practice session to avoid getting stuck or demotivated.Celebrate your progress as songs move from “Practice” to “Playthrough” and finally “Perform”.Resources MentionedBeginner Guitar Academy: Join for a structured, supportive approach to learning, with access to live Q&As, workshops, a song library, and two weeks of access for just $1.Next Steps:Ready to make progress with your song repertoire? Follow Paul's five-step plan this week and...

#503 Late Season Racing Welcome Welcome to Episode #503 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of news, coaching tips and discussion. We're racing Boulder Sunset by BBSC Endurance this weekend. As the name implies, the season is starting to sunset here in Colorado with just about 4 more weeks of triathlon racing. We're talking all things “late season racing” today!. Hey Rich and Lauren, yes, really looking forward to Boulder Sunset tomorrow and racing with Sasha and Hunter as well. This is my second time doing this race and my goal is to beat last year's time of 1:59:05. RaceX is predicting 1:44:48, so let's see what we can do! Lauren - I'll be racing on Sunday with my athlete Veron at the Medford Lakes sprint triathlon.  And my athlete Laura is racing her first Olympic distance at the Chicago Triathlon on Sunday, as well!   Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!   In Today's Show Announcements and News: Rich  Ask A Coach: How to Avoid Late Season Burnout Get Gritty Tip: Celebrate Your Wins TriDot Workout of the Week: Mobility Fun Segment: Triathlon Would You Rather—Weird Race Remix!   Announcements and News:   Our Announcements are supported by VESPA Power today. Vespa Power Endurance helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source. Vespa comes in CV-25, Junior and Concentrate.   Less sugar. Higher performance. Faster recovery.  Home of Vespa Power Products | Optimizing Your Fat Metabolism Use discount code - 303endurance20 Grit2Greatness Zoot Store is Open Colorado's Ride Boulder Sunset Saturday Series Registration Now Open for the 2025–2026 Run Denver Series Exclusive Swag Available for Series Registrants DENVER, CO /ENDURANCE SPORTSWIRE/ – The most beloved winter running tradition in the Mile High City is back! Series registration is officially OPEN for the 2025–2026 RunDenver Race Series, a five-race celebration of community, fitness, and fun — all set against the stunning backdrop of Colorado's winter wonderland.   Registration for individual races will open soon, but those looking for the full experience can sign up NOW for the complete five-race series. Series participants will receive themed swag at each event, bonus finisher bling, and additional perks throughout the season.   Each race offers themed swag, fun on-course energy, and a welcoming atmosphere for runners and walkers of all levels.   2025–2026 Run Denver Series Lineup:   Rudolph Ramble 5K Sunday, December 7, 2025, City Park, Denver Polar Bear 5K Sunday, January 18, 2026, Wash Park, Denver Super Bowl 5K Sunday, February 1, 2026, Wash Park, Denver Valentine's Day 4M Sunday, February 8, 2026, Wash Park, Denver That Dam Run Sunday, March 1, 2026, Cherry Creek Dam Road Series registration is now open at: https://secure.getmeregistered.com/get_information.php?event_id=141501   For press inquiries or sponsorship opportunities, please contact: lonnie@halsports.com   Ask A Coach Sponsor: G2G Endurance Triathletes, picture this: it's race day, and you know you've done the exact training your body needed to be ready. That's what Grit2Greatness Endurance and TriDot deliver—smart, targeted workouts backed by powerful analytics. Sign up for a 2-week free trial, then keep leveling up for as little as $14.99/month. Don't just show up to the start line—show up prepared. Click the sign-up link in the show notes to get started today! Website - Grit2Greatness Endurance Coaching Facebook - @grit2greatnessendurance Instagram - @grit2greatness_endurance   Coach April Spilde April.spilde@tridot.com  TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde    Coach Lauren Brown Lauren.brown@tridot.com TriDot Coaching Link - https://app.tridot.com/onboard/sign-up/laurenbrown RunDot Coaching Link - https://app.rundot.com/onboard/sign-up/laurenbrown   Coach Rich Soares Rich.soares@tridot.com  Rich Soares Coaching TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares   Ask A Coach: How to avoid late season burnout?  1.  Fatigue Risk: Accumulated physical and mental fatigue from a long season can lead to burnout, poor performance, and loss of motivation. Recommendations: Schedule a mid-season recovery block: Include 5–7 days of reduced volume and intensity. Use HRV and RPE tracking: Monitor recovery and adjust training accordingly. Prioritize sleep and nutrition: Ensure 7–9 hours of sleep and adequate carb/protein intake. Mental reset: Incorporate non-triathlon activities or mindfulness practices to refresh motivation.     2.  Injury Risk: Overuse injuries (e.g., tendinopathy, stress fractures) become more likely with cumulative training stress and racing. Recommendations: Include prehab and mobility work: Focus on hips, glutes, and core stability. Rotate terrain and intensity: Avoid repetitive stress by varying surfaces and workouts. Listen to niggles: Address minor discomfort early with rest, PT, or load adjustments. Strength training: Maintain 1–2 sessions/week of functional strength to support joints and muscles.     3.  Illness Risk: Immune suppression from high training loads, travel, and poor recovery can lead to colds, GI issues, or more serious illness. Recommendations: Support immune health: Prioritize micronutrients (vitamin D, zinc, iron) and hydration. Avoid overtraining: Use tapering and deload weeks strategically. Practice hygiene during travel: Hand washing, mask use in crowded areas, and avoiding shared bottles. Gut health: Use probiotics and avoid unnecessary NSAIDs or antibiotics. Get Gritty Tip: Celebrate Your Wins First, I want to share a personal win from last night. I was part of a Sword Cordon for our SNCO Induction Ceremony here at the academy. We held swords in the air as the 35 inductees walked through with their loved ones and posed for a photo. All eyes were on us, and for me, the win wasn't just leading the formation—it was that I experienced zero anxiety triggers. If you know my history with performance anxiety, you know that's a massive milestone. Here's the lesson: Are you recognizing your wins? In training, in racing, and in life, we often focus on what didn't go perfectly—the missed split, the hard interval, the small mistake. But growth happens when you pause and acknowledge the progress you've made. Every small victory, every moment where you step past fear, doubt, or discomfort, deserves recognition. Action Item: This week, take a moment after each workout, race, or challenging day to identify one thing you did well—no matter how small. Write it down, celebrate it, and let that win fuel your next effort. Remember, victory compounds. The more you recognize them, the more confident, resilient, and unstoppable you become. So give that a try and tell us how it goes. I guarantee with enough practice you will start to experience and appreciate the fruits of your labors which is what this journey is all about. TriDot Workout of the Week: Mobility   Lauren This week's workout of the week is a little different—it's not a swim, bike, or run session. It's actually one of my favorite yoga flows, designed to prepare your whole body for triathlon training in as little as three minutes. This routine is inspired by my own 66-day challenge where I committed to at least three minutes of yoga or mobility work every day. What I've noticed is that when I give myself permission to just do three minutes, it often turns into five or even ten. It's a simple mindset shift that makes consistency much easier. Here's the flow: Start on hands and knees and move between cat and cow for 3–5 breaths. Step back into a plank and press into downward dog. Lift into a three-legged down dog, then step through to a kneeling low lunge and hold. Press back to a kneeling half split, then repeat the sequence on the other side. From down dog, shift forward into high plank, return to tabletop, and thread the needle to each side. From there, flow into broken wing on each side to open the chest and shoulders. Finish by settling into a child's pose to reset. If you have a little more time, you can add some variety: swap the low lunge and half split for lizard pose or pigeon pose, add a twisted three-legged down dog, or include a puppy pose to stretch your lats and shoulders. It's quick, it's restorative, and it's a great way to prep your body for swim, bike, or run—or just to shake out after a long day. So this week, I challenge you to try this 3-minute full-body reset and see if your “just three minutes” turns into more.     Fun Segment: Triathlon Would You Rather – Weird Race Mix! Alright, time for another one of our favorite games—Triathlon Would You Rather? This time, I dig up some of the quirkiest, wildest triathlons on the planet and you have to decide which one you would rather do. From ice skating transitions to swimming past giraffes, these races are proof that triathlon truly has no limits.  Let's dive in and see where we'd land if we had to choose! 1. Would you rather... A) Swim in a fjord, bike across rugged mountains, and run up to a mountain summit—like the Norseman Xtreme Triathlon in Norway? B) Or suit up for a midnight swim, bike and run under headlamp glow in the Starman Portugal night race? 2. Would you rather... A) Lace up your ice skates, run, then ski across frozen terrain in the Winterlude Triathlon in Canada? B) Or race alongside your pup—like in the Tri Dog Canitriathlon in England? 3. Would you rather... A) Swim from cruise ship to island while surrounded by giraffes and cheetahs in Challenge Sir Bani Yas (UAE)? B) Or flip the script and race in reverse order—run, bike, then swim—in the Lander Reverse Triathlon? 4. Would you rather... A) Dive into some of the world's wildest terrain and elevation in the Himalayan Xtri, high in the mountains? B) Or take on a full-distance race tucked inside a snow globe wonderland—like the T24 XTREM Triathlon (ultra and bizarre!)? Article: 7 Weird Triathlon Races We're Totally Signing Up For in 2025 https://www.triathlete.com/culture/news/7-weird-and-unique-triathlons-were-totally-signing-up-for-in-2025/   Well, there you have it—some of the strangest, most creative triathlons out there. Whether you're team mountain summit, team midnight swim, or ready to race alongside your dog, these events remind us that the sport is as much about adventure as it is about endurance. We'll let you keep debating with your training buddies—because let's be real, the arguments are half the fun. Until next time, stay gritty and keep dreaming big!   Closing:   Thanks again for listening this week. Please be sure to follow us @303Triathlon and @grit2greatnessendurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it! Stay tuned, train informed and enjoy the endurance journey!  

In this episode of The Stockman Grassfarmer Podcast, Brandon Mitchell of Waynesboro, Tennessee, unpacks one of the most overlooked issues in pasture management: nutrient relocation. Unlike hay fields where nutrients are physically removed, pastures often face an internal imbalance—nutrients shift to the edges while the middle is left depleted. Brandon explains how practices like set stocking (continuous grazing) cause cattle to graze the whole field but deposit most of their manure and urine near shade, water, or fencelines. The result? Strong growth around the edges and declining fertility in the center. Through vivid examples and practical insights, Brandon introduces graziers to the “80/20 rule” of pasture fertility and shares strategies to rebalance nutrient distribution across the landscape.

S-REITs are on a winning streak — how early in the cycle are we? Is the run sustainable? Hosted by Michelle Martin, this episode features Kenny Loh, Wealth Advisory Director and one of Singapore’s leading REIT specialists, to unpack July’s standout performers and the key drivers behind their double-digit returns. We dive into why the S-REIT Index hit record highs in early July, and whether the ambitious 12-month target of 1,159 points is realistic. Could rate cuts, yield spread changes, and macro shifts open the door for investors to rotate out of local banks and into REITs? Kenny weighs the pros and cons of such a move, and outlines allocation strategies for income seekers. We also explore the REIT sub-sectors that may prove most resilient in H2 2025. Recorded ahead of Kenny’s 2H 2025 S-REIT Market Outlook session at SGX, this is your insider’s guide to the evolving REIT landscape.See omnystudio.com/listener for privacy information.

Send us a textHey there, fellow summer survivors!It's Camille from "Call Me, CEO,” and I've got something fun to spice up your sun-soaked days. It's part of our “Summer Sanity Savers” series, dedicated to keeping that pesky “I'm bored” monster at bay! Let's dive into an exciting boredom-busting adventure with three magical bins that can transform your home into a summer haven.Say Hello to the Boredom Buster Bin!This is where the magic begins! Think of it as your secret weapon against mid-summer boredom. Fill it with easy-peasy activities—coloring books, sticker pads, a deck of UNO cards, and maybe some madly lovable Mad Libs. How about adding a “Time for Us” journal? It's something I whipped up on Amazon for parents and kids to unleash their creativity together.Next Up: The Busy BoxWhen you need some ‘me-time,' this box is your go-to. Stock it with puzzles, Legos, or some awesome kinetic sand for sensory fun. Rotate those goodies weekly to keep things fresh. And here's a fun project—punch-needle crafts to create adorable characters and landscapes. It's like introducing your kids to the zen of crafting!Let's Not Forget the Backyard Fun Bin!For outdoor adventures, this bin is a must-have. Toss in some chalk, bubbles, water balloons, and squirt guns. Maybe a bug-catching kit for your little explorers? This bin screams “go outside and play!” Perfect for when the kids have a case of cabin fever and need to get those wiggles out.Keep It Fresh, Keep It FunThe trick is all in the accessibility and the element of surprise. Let your kiddos pick one bin at a time, and swap out the toys regularly to keep their interest piqued. Remember, treasures from the Dollar Store are your best friends in this game of rotation!Wrapping Up the Fun!These bins are your summer superheroes, swooping in to save the day from boredom blues. With them, you'll have a bit more time to breathe, relax, and even enjoy that coffee while it's hot.I'd love to see how you set up your bins! Share your fun creations by tagging me on Instagram at @callmeceopodcast or @camillewalker.co. Found this post helpful? Spread the joy! Share it with another mom who's ready for a calmer, cooler summer. Remember, sharing is caring, and I'm thrilled to have you on this journey. Until next time, stay sane and enjoy the sun!Connect with Camille: Website: CamilleWalker.co Instagram: @camillewalker.co More Episodes: Call Me CEO Podcast Email: callmeceopodcast@gmail.com

Southern Idaho wheat growers report big yields, major weed problems.

In this episode, I give some general life hacks & tactics to help your life get better (in general). I discovered some new life hacks over the past months. The life hacks are 1. If you are getting tummy aches; you might need to switch from tap water to either filtered water or bottled water. 2. Make sure to treat yourself to something fun for your Birthday. 3. It's ok to be an adult virgin (lol) and it's ok to not be. But, just giving folks some encouragement. Hang in there; all your dreams will come true. 4. Find a hair cutter who has technical skill but also really good people skills. 5. Rotate your bed to avoid back pain if your apartment building goes down a slope & is not even. I hope these life hacks were helpful! Cheers.

Hi Bakers, If you love lemon, you owe it to yourself to make these bars! Incredibly lemony with a buttery, poppy seed-studded crust, this is something you can't find anywhere gluten-free, so learn to make it yourself! You can do it, and I guarantee you already have the skills. Pressing dough into a pan and using a mixer are pretty basic ….You've got this, and I'm here to show you how. This makes a large pan, and the bars freeze well. Eat them frozen for a chewier version that may be even better than room temperature. Enjoy ~CarolynGluten-Free Lemon Poppy Seed BarsMakes one 9x13” panDry Ingredients1 3/4 cups Cup4Cup Multipurpose gluten-free Flour (Original Blend with milk powder)1/4 cup almond flour, blanched1 teaspoon sweet rice flour1/2 cup powdered sugar3/4 -1 tablespoon poppyseeds14 tablespoons butter, softened (1 cup minus 2 tablespoons)Wet Ingredients3 teaspoons lemon zest*6 tablespoons fresh lemon juice4 large eggs1 large egg yolk2 1/2 cups granulated sugar2 1/2 tablespoons Cup4Cup Multipurpose gluten-free flour ( Original formula with milk powder)3/4 teaspoon baking powder3/4 teaspoon saltPreheat the oven to 350°F and place the rack in the middle position. Grease or line a 9” x 13” pan and set aside.In a large bowl, whisk together the flours and powdered sugar. Using a hand mixer or pastry blender, thoroughly mix in butter until it makes large soft crumbs. Press the mixture into the bottom of the pan and 1/2”-3/4“ up the sides. If the dough is sticky, you can either chill it for 10 minutes before pressing or press it into place with a sheet of parchment or wax paper. Try to get the same thickness of dough in the pan to ensure even baking. Bake for about 20 minutes or until the crust is lightly brown. Cool for 10 minutes.While the crust is cooling, start making the filling. Using a large bowl, beat together the eggs, yolk, and sugar. Next, whisk in the juice and zest. Sprinkle in the flour, baking powder, and salt, and mix another minute or until well combined. Scrape the sides and bottom of the bowl and mix again. The filling will be a light yellow color and smell divine. Pour it into the cooled crust. Bake for about 20 minutes. Rotate the pan in the oven and continue cooking for about 20 more minutes or until the bars are done. If the bars are browning a lot and not done, gently cover them with foil until the cooking is complete. To test for doneness, insert a knife into the center and when it has thickened filling on it, it is done. It will still be jiggly in the middle, and don't want your knife to come clean! The top of the bars will be well browned. Take the bars out of the oven and cool for 15 minutes. Then, dust with a thick layer of powdered sugar. Run a knife around the edge to keep them from sticking to the pan. Let the bars cool completely and chill. Cut into squares, hide from family if needed, and enjoy! If you chill or freeze the bars, the lemon flavor is even more intense. *if you don't have a zester, you can use the fine side of a cheese grater.

Joel Smith speaks on 12 reasons why athletes and coaches may hit a plateau in their performance programs. These include: 1. Lack of stimulation in the training environment 2. Too much stimulation in the training environment 3. Not enough creativity or novelty 4. Lack of a clear plan 5. Too much weightlifting 6. Not enough weightlifting 7. Monotony from failing to wave training loads 8. A lack of representative play and exploration 9. Deficits in skill learning 10. Programs that feel too constricting 11. Athletes not feeling truly seen or heard 12.  Gaps in belief and motivation In this episode, we'll unpack these elements one by one, while also exploring practical methods coaches and athletes can use to break through these plateaus and unlock new levels of performance. Today's episode is brought to you by Hammer Strength. View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/) Timestamps 1:10 – Lack of Stimulation in the Training Environment3:18 – Too Much Stimulation in the Training Environment6:00 – Not Enough Creativity or Novelty7:36 – Lack of a Clear Plan10:20 – Too Much Weightlifting12:12 – Not Enough Weightlifting13:44 – Monotony from Failing to Wave Training Loads16:00 – A Lack of Representative Play and Exploration18:25 – Deficits in Skill Learning20:47 – Programs That Feel Too Constricting23:00 – Athletes Not Feeling Truly Seen or Heard25:03 – Gaps in Belief and Motivation Actionable Takeaways Lack of Stimulation in the Training Environment – [1:10] Athletes disengage when training lacks challenge or relevance. Too many repetitive drills and static formats dull the nervous system and the mind. What to try: Use small-sided games or reactive drills to increase decision density. Rotate training environments or sensory constraints to create novelty. Avoid overly choreographed warmups—build something they have to solve. Too Much Stimulation in the Training Environment – [3:18] Overloading athletes with chaos, cues, or novelty can backfire. When there's too much going on, meaningful adaptation slows down. What to try: Balance open tasks with periods of focused repetition. Simplify instructions—set the environment, then observe. Know when to back off and give space for consolidation. Not Enough Creativity or Novelty – [6:00] Without moments of surprise or exploration, athletes stop learning. Creativity sparks engagement—and often, better movement solutions. What to try: Add odd objects, uneven surfaces, or unconventional constraints. Give athletes freedom within drills to explore variations. Don't aim for perfect reps—aim for meaningful reps. Lack of a Clear Plan – [7:36] Randomness without progression can feel chaotic. Athletes need to see where training is going—even if it's nonlinear. What to try: Cycle phases between creative exposure and focused refinement. Revisit key themes and skills, even in exploratory training. Share your intent—clarity builds trust. Too Much Weightlifting – [10:20] Lifting can become a crutch when it overshadows movement quality or reduces time for skill and game-speed work. What to try: Trim down barbell volume in favor of transfer-driven tasks. Use loaded movements that keep athletes grounded and aware. Ask: Is this lift enhancing or muting athleticism? Not Enough Weightlifting – [12:12] Some environments undervalue lifting altogether, leading to gaps in tissue tolerance and general strength. What to try: Use tempo and iso-based lifts to build coordination and robustness. Make lifting complementary, not competitive, with field work. Keep it simple—progressive resistance is still powerful when done well. Monotony from Failing to Wave Training Loads – [13:44]

FEATURING: (00:02:17) New Business - Donkey Kong Bananza.(00:57:39) Mario Kart World. Balatro. Final Fantasy VI Pixel Remaster.(01:09:12) Llamasoft: The Jeff Minter Story.(01:41:59) Gaiares.(01:52:11) The sudden death of the Movies and TV store on Xbox.

Succession planning isn't just about naming someone to be the successor; it's about ensuring that your business can thrive after you. In this episode, Eric appears as the guest of “The Construction Hall of Fame” podcast and shares his wisdom on succession planning, the blind spots that trip up the construction leaders, keeping your top talent from walking out of the door, and the importance of starting an early succession plan. Whether you are already thinking about your succession plan or years away from stepping down, this conversation will guide you to get started with confidence and clarity.    HIGHLIGHTS [02:06] Introduction and background to Eric Anderton.  [05:11] Succession planning pitfalls.  [12:11] The tours of duty: Developing and retaining top talent.  [15:36] Consistent growth, clarity, and proactive career planning.  [20:38] Planning for the long-term with clarity.  [24:00] Aligning career paths with individual ambitions.  [28:46] Tough promotion calls.  [34:37] The importance of process mapping in succession planning.  [39:30] Replacing a CEO-Founder in construction.  [44:34] The first simple step of succession planning.  [49:30] Succession planning in a family-run company.  [53:33] Testing a potential successor early.   KEY TAKEAWAYS Don't wait until it's too urgent to plan your succession.  Create ‘Tours of Duty.' Rotate employees through different roles.  Pair for learning and mentorship. It builds knowledge, confidence, and cross-functional empathy.  Assume every talented person could leave. Actively invest in their growth and give them a reason to stay.  Ask broad, guiding questions that will lead to deeper clarity through group discussions.  Have honest conversations about careers. Not everyone is ambitious.  After a tough promotion call, reaffirms the values of other employees immediately.      90-Day High-Performance Dashboard You can't afford to let your people drift. To drive real performance, you must coach with clarity and purpose.   Use the 90-Day High-Performance Dashboard to: Get clear on what matters most. Drive focused action and accountability. Strengthen trust and deepen relationships.   Success doesn't happen by accident. It happens when leaders coach with precision and consistency. Download the 90-Day High-Performance Dashboard here: https://www.constructiongenius.com/high-performance-in-a-new-role Coach your team toward real results — one conversation at a time.     Resources to Help You Win in Construction

In this episode of Discovering Grayslake, host David Woll sits down with Kori Pelikan, founder of Bubble Bash—a unique local business bringing foam and bubble party magic to families, schools, and events across Northeast Illinois and Southeast Wisconsin. Corey shares how a simple birthday party for her daughter sparked the idea for a business that now brings joy to communities all summer long. From the excitement of foam-filled fun to her commitment to safety, inclusivity, and family-friendly entertainment, Corey opens up about what makes Bubble Bash more than just a party—it's a movement of smiles, laughter, and local love. Tune in to hear about Corey's journey, her deep ties to Grayslake, and how she's turning special moments into unforgettable memories—one bubble at a time. Certainly! Here is your article with the names changed to David Woll and Kori Pelikan, keeping the same format, content, and context: Bringing Joy to Grayslake: The Story and Secrets Behind Bubble Bash Foam Parties By David Woll, Host of Discovering Grayslake Grayslake is a town that thrives on community, creativity, and a little bit of hometown magic. In this episode of Discovering Grayslake, I had the pleasure of sitting down with Kori Pelikan, owner of Bubble Bash—a business that's redefining how we celebrate, connect, and create memories in Northeast Illinois and Southeast Wisconsin. Bubble Bash specializes in foam and bubble parties, bringing laughter and excitement to backyards, parks, and community events. Whether you're a parent planning a birthday, a community organizer, or a fellow entrepreneur, Kori's journey and insights offer a treasure trove of actionable advice and inspiration. Let's dive deep into the main themes and expert tips from our conversation, so you can bring a little more joy—and a lot more bubbles—into your own corner of the world. Table of Contents The Spark: Turning a Fun Idea into a Thriving Business What Makes Foam Parties So Popular? Behind the Scenes: How Bubble Bash Operates Safety First: Creating a Fun and Secure Environment Building Community: The Power of Local Networks Expanding the Fun: Beyond Kids' Parties Lessons in Entrepreneurship: Balancing Family, Passion, and Business Actionable Tips for Hosting a Memorable Foam or Bubble Party The Heart of Grayslake: Kindness, Connection, and Community How to Book Your Own Bubble Bash Experience 1. The Spark: Turning a Fun Idea into a Thriving Business Kori Pelikan's story is a classic example of how a simple, personal need can ignite a business idea. When planning her daughter's birthday, Kori wanted something unique. She discovered foam machines, bought one, and the party was such a hit that neighbors and friends immediately asked, “Can you do this for us?” Key Takeaways: Start with a personal need:** The best business ideas often come from solving your own problems. Test the waters:** Kori's first event was a low-risk trial that validated the concept. Listen to your audience:** Immediate positive feedback from guests signaled a real demand. Expert Advice:   If you're considering starting a business, look for opportunities in your own life. What do you wish existed? What gets people talking and asking for more? 2. What Makes Foam Parties So Popular? Foam parties aren't just a passing trend—they're a sensory, social, and safe way for kids (and adults!) to let loose. Kori notes that the laughter and joy are infectious, and the novelty never seems to wear off. Why Foam Parties Work: Universal appeal:** Kids of all ages love the tactile, immersive experience. Repeat business:** Many families and organizations book Bubble Bash year after year. Social media gold:** The visual spectacle makes for shareable, memorable photos. Pro Tip:   Capture candid moments and share them with your guests. Kori sends photos to families after events, creating lasting memories and organic marketing. 3. Behind the Scenes: How Bubble Bash Operates Running a foam party business is more than just turning on a machine. Kori's approach is professional, efficient, and community-focused. Logistics and Equipment Foam Cannons:** Kori owns two, allowing her to serve multiple events or larger crowds. Setup Needs:** Access to water and electricity is essential. Coordination with venues is key. Duration:** Most parties last about an hour—enough for high-energy fun, then a smooth transition to food or rest. Weather:** Rain doesn't stop the party; kids are already getting wet! Environmental and Safety Considerations Hypoallergenic Foam:** Safe for kids, pets, and lawns. Grass Care:** Kori rotates the foam area to prevent lawn damage. Clean-Up:** The foam dissipates naturally, leaving no mess behind. Actionable Advice: Always do a site check before the event to ensure access to utilities. Communicate clearly with hosts about what's needed for setup and teardown. Invest in quality, safe foam solutions from reputable suppliers. 4. Safety First: Creating a Fun and Secure Environment Safety is at the heart of every Bubble Bash event. Kori's background as a teacher shines through in her clear, consistent rules and her ability to manage groups of excited kids. Core Safety Rules No running or sliding:** Prevents slips and falls. No diving or cannonballing:** The foam isn't deep—remind kids it's not a pool! No sitting under the foam:** Ensures visibility and prevents accidental bumps. Implementation Rules Stand:** Kori sets up a visible sign at public events. Active Supervision:** She keeps a close eye on the crowd and gently reminds kids as needed. Inclusive Fun:** Even grandparents have joined in—one memorable guest navigated the foam with her walker! Expert Insight:   Safety doesn't have to kill the fun. Set expectations early, use positive language, and model the behavior you want to see. 5. Building Community: The Power of Local Networks Bubble Bash's success is rooted in community connections. Kori leverages local mom groups, Facebook communities, and word-of-mouth to grow her business. Strategies for Community Engagement Join local groups:** Participate in online forums and neighborhood networks. Collaborate, don't compete:** Kori often refers clients to other foam party businesses when she's booked, fostering goodwill. Support local events:** Bubble Bash is a fixture at Grayslake's Battle of the Bands, summer kickoffs, and more. Pro Tip:   Don't underestimate the power of grassroots marketing. Authentic relationships and community involvement build trust and loyalty. 6. Expanding the Fun: Beyond Kids' Parties While Bubble Bash is best known for children's events, Kori is open to new markets. Adult and Teen Events Glow-in-the-dark foam:** Black lights and colored foam create a nightclub vibe. College and community events:** There's untapped potential for older audiences. Rebranding:** Kori is considering a separate identity to appeal to non-kid markets. Actionable Advice: Survey your audience to gauge interest in new offerings. Experiment with themed events (e.g., “Foam Olympics” fundraisers). Adjust your branding and messaging to match the target demographic. 7. Lessons in Entrepreneurship: Balancing Family, Passion, and Business Kori's journey is a testament to the power of reinvention. After 20 years as a teacher, she pivoted to entrepreneurship during the pandemic, seeking flexibility and joy. Key Lessons Follow your happiness:** Don't let fear of judgment hold you back. Seasonal balance:** Bubble Bash is full-time from May to October, allowing Kori to “hibernate” and recharge in the off-season. Family first:** Kori proudly identifies as a mom above all, structuring her business around her children's needs. Expert Insight:   Entrepreneurship is about designing a life that fits your values. Don't be afraid to pivot, and keep your options open for future opportunities. 8. Actionable Tips for Hosting a Memorable Foam or Bubble Party Ready to bring the Bubble Bash experience to your next event? Here's how to make it unforgettable: Planning and Preparation Book early:** Summer weekends fill up fast. Choose the right location:** Flat, grassy areas work best; ensure access to water and power. Communicate with your host:** Share setup needs and safety rules in advance. During the Event Set clear rules:** Post them visibly and review with guests. Capture the moment:** Take candid photos and share them with families. Rotate the foam area:** Protect your lawn and keep the fun moving. After the Party Share your experience:** Post photos on social media and tag Bubble Bash. Give feedback:** Let Kori know what worked and what could be improved. Spread the word:** Word-of-mouth is the best marketing! 9. The Heart of Grayslake: Kindness, Connection, and Community At the end of our conversation, I shared a reminder that resonates with the spirit of Grayslake: you never know what someone else is going through. A simple act of kindness—a smile, a compliment, holding the door—can make all the difference. Let's keep Grayslake a place where: Neighbors support neighbors. Local businesses lift each other up. Every child (and adult!) gets a chance to play, laugh, and belong. 10. How to Book Your Own Bubble Bash Experience Ready to add some bubbly fun to your next event? Here's how to Let me know if you need the rest of the article or any further customization!  

⚡ THE CHALLENGEI forced my household to try twenty one penny pinching moves in one week. No edits. No mercy. WHAT HAPPENED• Hack 3 sparked a shower time race • Hack 7 killed takeaway cravings • Hack 14 slashed our energy bill in thirty seconds • Hack 21 broke my Netflix habit and the kids survived FULL LIST1 Kill phantom power at bedtime 2 Daily smart meter checks … all the way to 21 Rotate streaming subs like a pro WHY LISTEN✔ Zero cost entry ✔ Kid approved fun ✔ Laugh out loud dad banter Hosted on Acast. See acast.com/privacy for more information.

Marcus and Corey What You Know 'Bout That trivia game for Tuesday July 22nd, 2025.

Follow us on LinkedIn & subscribe to our bi-weekly ecommerce newsletter:https://www.linkedin.com/company/inside-commerce/Podcast summary:This conversation explores the future of Content Management Systems (CMS) in ecommerce, focusing on the evolution of page builders, the impact of headless CMS, and the integration of Gen AI in content generation.The discussion highlights the varying needs of businesses based on their size and type, the constraints of native page builders, and the importance of structured data and business agility. A case study on Jamie Oliver's migration to a headless CMS illustrates the practical benefits and challenges of such transitions. The conversation concludes with insights on the evolving role of Product Information Management (PIM) systems and future trends in the CMS landscape.Key takeaways1. The future of CMS in e-commerce is evolving rapidly.2. Not all brands prioritize content in the same way.3. The role of a CMS varies significantly by business type.4. Native page builders have inherent constraints.5. Headless CMS offers flexibility and scalability.6. Gen AI is transforming content management processes.7. Business agility is essential for adapting to changes.8. PIM systems are evolving beyond just product data management.9. Structured data is crucial for leveraging AI effectively.10. Empowering clients through technology enhances their capabilities.Chapters:[00:00] The Future of CMS in Ecommerce[01:44] Understanding the Role of CMS by Business Type[07:11] Constraints of Native Page Builders[12:35] Evolution of CMS Platforms and Headless Solutions[15:40] Impact of Gen AI on Content Management[21:05] Navigating Ecosystem Choices[24:15] The Speed of Change in Technology[25:52] CMS Evolution and the Role of PIM[29:18] Headless CMS: When and Why?[32:48] Empowering Clients Through Technology[38:05] Future Trends in CMS and Ecommerce

Send us a textGoogle AI content is transforming search and requires immediate attention from businesses. By September or October, businesses unprepared for this shift may face significant challenges in being found online.• Create content that answers frequently asked questions from customers• Use transcripts from videos to develop blog posts that address search queries• Make ChatGPT your "best friend" for business intelligence• Document customer questions as they occur in real-time• Mark your location in every social post for local business visibility• Rotate through different nearby cities in location tags to attract regional customers• Teenagers are already using ChatGPT voice features instead of typing searches• This voice-first approach will become mainstream for all customers by November• Old content properly tagged with locations is gaining new visibility in Google AI resultsIf you need help implementing these strategies, reach out to me and my team. We can guide you, coach you through the process, or even handle it for you if needed. Leave a comment to share your thoughts and I'll catch you on the next episode of Booster Visibility.

Ballers, the new sports bar and restaurant on Route 45. Co-owners Brittany and Amar share their inspiring journey from longtime friends to business partners, overcoming personal and professional challenges to create a welcoming, community-focused spot. Listeners hear about Ballers' fresh menu, family-friendly atmosphere, and commitment to great service. Building Community, Resilience, and Excellence: The Story and Lessons Behind Ballers Sports Bar in Grayslake There's something special about a hometown sports bar—a place where the food is fresh, the games are always on, and everyone is treated like family. In the latest episode of Discovering Grayslake, host David Wall sits down with Amar and Brittany, the passionate co-owners of Ballers, Grayslake's newest sports bar and restaurant. Their journey is more than just a business story; it's a masterclass in resilience, community-building, and the pursuit of excellence. Whether you're a local entrepreneur, a restaurant enthusiast, or someone who loves a good underdog story, this in-depth look at Ballers offers valuable lessons and actionable insights. Let's break down the key themes and tips from the episode, so you can apply their wisdom to your own ventures—or simply appreciate the heart behind your next burger and beer. 1. Define Your Core Values and Let Them Guide Every Decision The Ballers Acronym: More Than a Name Amar and Brittany didn't just pick a catchy name—they built Ballers around a set of core values, using the word as an acronym: B**elieve: Always believe in yourself and your dreams. A**chieve: Work hard and never give up. L**earn: Knowledge is power; keep learning. L**ove: Love yourself and stay positive. E**njoy: Enjoy life and what you do. R**espect: Treat everyone equally and earn respect by giving it. Actionable Advice: Articulate your values.** Whether you're opening a business or leading a team, define what you stand for. Post these values where your staff and customers can see them. Live your values.** Amar and Brittany treat every guest—neighbor or star athlete—with the same respect and care. This consistency builds trust and loyalty. Let values drive culture.** A values-driven environment attracts like-minded staff and customers, creating a positive feedback loop. 2. Embrace the Power of Community and Personal Connection Creating a “Home Away from Home” Ballers isn't just about sports and food; it's about fostering a sense of belonging. David Wall notes that the best bars and restaurants feel like home, where staff and regulars know each other by name. How Ballers Does It: Warm, friendly service:** From the moment you walk in, you're greeted like family. Personal touches:** Amar and Brittany's playful banter behind the bar adds to the welcoming vibe. Community engagement:** Specials for local car wash customers, discounts for podcast listeners, and a focus on supporting local events. Actionable Advice: Get to know your customers.** Learn their names, their favorite teams, and their stories. Reward loyalty.** Offer discounts, host special events, and recognize your regulars. Be present.** Owners who are visible and engaged set the tone for the entire establishment. 3. Resilience in the Face of Adversity Overcoming Setbacks—Together Opening Ballers wasn't easy. Amar and Brittany faced skepticism, a challenging location, and even a life-altering accident that left Brittany with multiple injuries. Yet, their determination never wavered. Key Takeaways: Lean on your support system.** Amar and Brittany's friendship and partnership helped them push through tough times. Stay positive.** They used naysayers' doubts as motivation. Adapt and persevere.** Even during Brittany's recovery, she stayed involved, inspiring everyone around her. Actionable Advice: Expect setbacks.** Every new venture faces obstacles—plan for them and don't let them derail your vision. Celebrate small wins.** Each positive review, returning customer, or successful event is a step forward. Share your story.** Customers connect with authenticity and resilience; don't be afraid to let them in on your journey. 4. Quality and Consistency Are Non-Negotiable Food, Service, and Experience Ballers' menu is a testament to their commitment to quality. From half-pound, farm-to-table Angus burgers to jumbo wings and made-to-order guacamole, every dish is crafted with care. How They Ensure Quality: Invest in equipment:** A great burger needs a great grill. Ballers replaced all kitchen equipment to ensure consistency. Hire experienced staff:** Their head chef, Poncho, brings over 30 years of expertise. Menu design:** Brittany's experience helped create a menu that maximizes ingredient use and maintains high standards. Actionable Advice: Don't cut corners.** Fresh, high-quality ingredients and skilled staff are worth the investment. Consistency is key.** Customers return for the experience they know and love—make sure every visit meets expectations. Solicit feedback.** Use reviews and direct feedback to identify areas for improvement. 5. Smart Menu Planning and Specials Drive Traffic Balancing Variety and Focus Ballers offers a diverse yet focused menu, with crowd-pleasers like the Hangover Burger, flatbreads, and weekly specials (Taco Tuesday, Wing Wednesday, Fish Fry Friday). Menu Insights: Signature items:** Unique offerings like the Hangover Burger set Ballers apart. Weekly specials:** These create routine and give customers a reason to return. Family-friendly options:** A dedicated kids' menu ensures everyone feels welcome. Actionable Advice: Start with your strengths.** Build your menu around what you do best. Rotate specials.** Keep things fresh and give customers something to look forward to. Listen to your market.** Adjust offerings based on customer feedback and demand. 6. Leverage Reviews and Digital Presence The Power of Word-of-Mouth in the Digital Age Amar and Brittany understand that in today's world, Google reviews can make or break a new restaurant. They actively encourage honest feedback and use it to improve. Best Practices: Ask for reviews.** Don't be shy—remind happy customers to share their experiences online. Respond to feedback.** Thank reviewers and address concerns promptly. Monitor your reputation.** Use reviews as a tool for growth, not just validation. Actionable Advice: Make it easy.** Provide QR codes or links to your review pages. Highlight positive reviews.** Share them on social media and in your establishment. Learn from criticism.** Use constructive feedback to refine your offerings and service. 7. Creative Marketing and Community Outreach Standing Out Without a Big Budget Competing with corporate chains is tough, but Ballers uses grassroots marketing and community engagement to build their brand. Strategies That Work: Social media presence:** Regular updates, behind-the-scenes content, and engagement with local groups. Local partnerships:** Discounts for car wash customers, collaborations with nearby businesses. Podcast and word-of-mouth:** Leveraging local media and personal networks. Actionable Advice: Be authentic.** Share your story and your passion—people connect with real people. Get involved.** Sponsor local events, host watch parties, and support community causes. Offer incentives.** Discounts, specials, and loyalty programs encourage trial and repeat visits. 8. Balance Ambition with Realism Growth at the Right Pace Brittany's experience helped keep the menu focused, resisting the urge to add too many items too soon. This ensures quality and consistency, even as they plan for future growth. Actionable Advice: Start simple.** Perfect your core offerings before expanding. Scale thoughtfully.** Add new items or services only when you can maintain your standards. Stay true to your vision.** Don't chase trends that don't fit your brand or capabilities. 9. Prioritize Work-Life Balance and Team Wellbeing The Human Side of Hospitality Amar and Brittany work long hours, but they recognize the importance of eventually delegating and taking time for themselves. Their playful dynamic and mutual respect set a positive example for their team. Actionable Advice: Set boundaries.** Even in the early days, plan for rest and recovery. Build a strong team.** Invest in training and create opportunities for staff to grow. Celebrate together.** Recognize hard work and milestones as a team. 10. Never Underestimate the Power of Kindness Spreading Positivity, One Guest at a Time David Wall closes the episode with a reminder: small acts of kindness—holding a door, sharing a smile, or offering a friendly word—can transform a community. Ballers embodies this spirit, making every guest feel welcome and valued. Actionable Advice: Lead with empathy.** Treat every customer and team member with respect and care. Encourage positivity.** Create an environment where kindness is the norm. Give back.** Support local causes and look for ways to make a difference beyond your business. Final Thoughts: Why Ballers Is More Than Just a Bar Ballers is a testament to what's possible when you combine vision, grit, and heart. Amar and Brittany's journey offers a blueprint for anyone looking... Let me know if you need the rest of the article or any further edits!

Besides having a new baby, two restaurants and two cookbooks @chefsuzannevizethann made time to chat with me on the podcast about her beautiful brunch cookbook.Stephanie Hansen:Hello, everybody. Welcome to the Dishing with Stephanie's Dish podcast. We are here today with Chef Suzanne VizethannChef Suzanne has written a book called Brunch Season, and the subtitle is A Year of Delicious Mornings from the Buttermilk Kitchen. And I love a book that takes, like, a single subject but really, like, elaborates on it, because I think when you think of brunch dishes, you have, like, you know, the top five in your mind, and you really have done a comprehensive guide here of how to explore brunch from not just like, egg dishes, but all the way through seasonality. So for me, I love books that either give you seasonal guidance because, like, I'm in summer right now, so how do I make a brunch for friends and what ingredients do I use? I love the way you organize this book. Did you. Is this your first book?Suzanne Vizethann :It's our second book. You know, the first book, “Welcome to Buttermilk Kitchen” Was more of a restaurant focused book, like 100 recipes from the restaurant. So this. This book is, you know, more of a standalone book. It's definitely recipes that you would find maybe as specials in the restaurant, but more as me as a chef, like, my voice as a chef.“Welcome to Buttermilk Kitchen” Stephanie Hansen:So let's talk about that for just a second, because I think a friend of mine, Gavin Kaysen from the Twin Cities, he has, like, a book called At Home that's more of his, like, personality and style. And then he has the restaurant books, which are highly stylized. Obviously, it's a beautiful restaurant. What, after writing the restaurant book, made you want to kind of bring that home into your point of view?Suzanne Vizethann :I think that I love. Well, first of all, I love cooking, and I love sharing recipes with people. And, you know, like you said kind of, you brought up a really good point that chef recipes and restaurant recipes are just that. They're restaurant recipes, and they're sometimes really difficult to pare down to something small and make them accessible in the home kitchen. And so while we attempted to do that in the first book, I think that this was more of an opportunity to say, okay, hey, this is something that I might cook at home, or, you know, this is something that I like to cook in the summer or in the fall, and kind of really bringing that, like, you in my home with me.Stephanie Hansen:So can you tell me a little bit more about your restaurant?Suzanne Vizethann :Sure, yeah. So we actually have two the original restaurants in Atlanta, Georgia. It's been open almost 13 years. You know, brunch focused restaurant, open in the morning, you know, breakfast and lunch primarily. And then I actually just opened a restaurant up in Maine. I live here full time up on the mid coast in a town called Camden. And we have, we took over an 81 year old diner and opened another Buttermilk Kitchen here. And that one's called Buttermilk Kitchen at Mariners to honor the old name.Suzanne Vizethann :So, yeah, same, same style, you know, still a breast brunch driven restaurant, but a little bit more of a coastal flair since we are right on the water.Stephanie Hansen:And did you have a, did you have a move that precipitated opening in another location? Because I'm fascinated by how people can run restaurants. A one and then two, like in two different states. I just don't.

Besides having a new baby, two restaurants and two cookbooks @chefsuzannevizethann made time to chat with me on the podcast about her beautiful brunch cookbook.Stephanie Hansen:Hello, everybody. Welcome to the Dishing with Stephanie's Dish podcast. We are here today with Chef Suzanne VizethannChef Suzanne has written a book called Brunch Season, and the subtitle is A Year of Delicious Mornings from the Buttermilk Kitchen. And I love a book that takes, like, a single subject but really, like, elaborates on it, because I think when you think of brunch dishes, you have, like, you know, the top five in your mind, and you really have done a comprehensive guide here of how to explore brunch from not just like, egg dishes, but all the way through seasonality. So for me, I love books that either give you seasonal guidance because, like, I'm in summer right now, so how do I make a brunch for friends and what ingredients do I use? I love the way you organize this book. Did you. Is this your first book?Suzanne Vizethann :It's our second book. You know, the first book, “Welcome to Buttermilk Kitchen” Was more of a restaurant focused book, like 100 recipes from the restaurant. So this. This book is, you know, more of a standalone book. It's definitely recipes that you would find maybe as specials in the restaurant, but more as me as a chef, like, my voice as a chef.“Welcome to Buttermilk Kitchen” Stephanie Hansen:So let's talk about that for just a second, because I think a friend of mine, Gavin Kaysen from the Twin Cities, he has, like, a book called At Home that's more of his, like, personality and style. And then he has the restaurant books, which are highly stylized. Obviously, it's a beautiful restaurant. What, after writing the restaurant book, made you want to kind of bring that home into your point of view?Suzanne Vizethann :I think that I love. Well, first of all, I love cooking, and I love sharing recipes with people. And, you know, like you said kind of, you brought up a really good point that chef recipes and restaurant recipes are just that. They're restaurant recipes, and they're sometimes really difficult to pare down to something small and make them accessible in the home kitchen. And so while we attempted to do that in the first book, I think that this was more of an opportunity to say, okay, hey, this is something that I might cook at home, or, you know, this is something that I like to cook in the summer or in the fall, and kind of really bringing that, like, you in my home with me.Stephanie Hansen:So can you tell me a little bit more about your restaurant?Suzanne Vizethann :Sure, yeah. So we actually have two the original restaurants in Atlanta, Georgia. It's been open almost 13 years. You know, brunch focused restaurant, open in the morning, you know, breakfast and lunch primarily. And then I actually just opened a restaurant up in Maine. I live here full time up on the mid coast in a town called Camden. And we have, we took over an 81 year old diner and opened another Buttermilk Kitchen here. And that one's called Buttermilk Kitchen at Mariners to honor the old name.Suzanne Vizethann :So, yeah, same, same style, you know, still a breast brunch driven restaurant, but a little bit more of a coastal flair since we are right on the water.Stephanie Hansen:And did you have a, did you have a move that precipitated opening in another location? Because I'm fascinated by how people can run restaurants. A one and then two, like in two different states. I just don't.

The Dow is climbing today, as investors rotate out of tech stocks to kick off the second half of 2025. We'll tell you all that you need to know.

In today's episode, we sit down with a veteran investor who's survived every Bitcoin crash, altcoin mania, and DeFi bubble since 2013, and lived to profit from them all. We unpack why Bitcoin still dominates long-term portfolios, how altcoin cycles are designed to lure and wreck retail investors, and why smart money treats hype like exit liquidity. ~~~~~

PPE Buy-In and Accountability PPE buy-in doesn't happen by hanging a poster. It grows when every employee feels responsible for slipping on the right gear—every task, every shift. Building that shared accountability keeps injuries down, production steady, and the workday predictable. Today, we're digging into practical ways to tighten PPE buy-in and accountability across the warehouse floor. Your facility stocks hard hats, gloves, safety glasses, and high-vis vests. The challenge is making sure they're used correctly and every time. A few focused actions will move PPE from “recommended” to “second nature.” Here are a few tips to assist you with PPE buy-in and accountability: Deliver clear, hands-on training. Show, don't just tell. Let team members try on gear, adjust straps, and test visibility. Keep sessions short, focused, and tied to real tasks so the lessons stick. Invite feedback fast. Scratched lenses, torn gloves, or foggy face shields create friction. Encourage workers to speak up the moment PPE fails or feels uncomfortable.  Put employees on the selection committee. You can show two or three approved options, and let the crew vote. Gear that fits their hands and heads is gear they'll wear without reminders. Recognize the good catches. A quick shout-out during shift huddles—“Thanks, Maria, for flagging that cracked helmet”—reinforces that speaking up matters. Positive recognition spreads faster than warnings. Model the standard at every level. When supervisors tighten their chin straps and keep their safety glasses on, line crews notice. Consistent leadership behavior removes any wiggle room for shortcuts. Sustaining PPE accountability doesn't require costly tech. It demands daily visibility, open dialogue, and leadership that walks the talk. Rotate training topics to stay fresh. Use peer-to-peer observations so employees own the culture, not just the rulebook. Remember, one of the top priorities of a solid Safety Culture is ensuring everyone goes home healthy. PPE is the last line of defense—let's ensure it's always in play. Keep the conversation active, the feedback loop short, and the recognition genuine. Your people, productivity, and bottom line all benefit when PPE buy-in becomes a habit. Thank you for being part of another episode of Warehouse Safety Tips. Until we meet next time - have a great week, and STAY SAFE! #Safety #SafetyFIRST #SafetyALWAYS #StaySafe #SafetyCulture #EmployeeEngagement #PPE #PersonalProtectiveEquipment

View this video at https://macmost.com/how-to-rotate-and-flip-photos-on-an-iphone.html. You can flip photos, or rotate a photo 90 degrees or a smaller amount to straighten it or match the horizon. It is quick and easy in the Photos app, but also can be done with an image file in a variety of ways.

#496 Get Gritty with Off Road Triathlon   Welcome Welcome to Episode #496 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of news, coaching tips and discussion.   The heat is on and triathlon race season is seriously under way here in the front range. We had a toasty day at IRONMAN Boulder 70.3 last weekend and the heat is on again this weekend for Xterra Lory with temperatures in the mid 90s.   Congratulations to everyone who raced last Saturday at IRONMAN Boulder 70.3!   April, are you ready to blaze the trails around Horsetooth Reservoir?   Hell yeah, Rich and YEE-HAW! I texted you earlier today that this race is going to feel like a high-octane rollar coaster all under your own power. Speaking of which how was you ride around Back Country?    Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!   In Today's Show Announcements and News (Rich) Ask A Coach: Race Report and the Growth Mindset (Rich) Get Gritty: Turning Race Day Nerves into Power! Clear the Mechanism TriDot Workout of the Week: Strength (Rich) Fun Segment: Trail Fail or Win?!   Announcements and News:   Our Announcements are supported by VESPA Power today. Endurance athletes—what if you could go farther, faster, and feel better doing it? With Vespa Power Endurance Nutrition, you can unlock your body's natural fat-burning potential and fuel performance without the sugar crash. Vespa helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer.  Vespa is not fuel, but a metabolic catalyst that shifts your body to use more fat and less glycogen as your fuel source.   Less sugar. Higher performance. Faster recovery.  Home of Vespa Power Products | Optimizing Your Fat Metabolism Use discount code - 303endurance20   Independence Day Pikes Peak Ride Jul 4, 2025 Join us for an invigorating bike ride from Santa's Workshop at 7700 feet to the top of Pikes Peak at 14,111. 6800 feet of climbing in 18 miles.  Garmin Course - https://connect.garmin.com/modern/course/369763602   TriDot Pool School July 26-27. https://www.tridotpoolschool.com/component/eventbooking/pool-school/tridot-pool-school-20250726-844-986-401-167-857/94?Itemid=762   Ask A Coach Sponsor: G2G Endurance Training alone is tough. Training smart? That's where we come in. Grit2Greatness Endurance + TriDot gives you optimized training, the data, and the support to crush your goals—without burning out. Try it FREE for 2 weeks through our TriDot links below, then roll into your best season yet for as low as $14.99/month. With the right tools, you're unstoppable. Go to the show notes. Click the link. Let's do this together! Website - Grit2Greatness Endurance Coaching Facebook page @grit2greatnessendurance   Coach April Spilde April.spilde@tridot.com TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde    Coach Rich Soares Rich.soares@tridot.com Rich Soares Coaching TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares   Ask A Coach: Race Report and the Growth Mindset  1. **What did you learn about yourself during this race that you didn't know before?**      _Encourages self-discovery and reflection beyond performance metrics._   2. **What part of your performance are you most proud of, and why?**      _Shifts focus to strengths and reinforces positive self-recognition._   3. **What was the most challenging moment, and how did you respond to it mentally and physically?**      _Promotes awareness of coping strategies and resilience._   4. **If you could relive one moment of the race, what would it be and what would you do differently?**      _Encourages constructive reflection and learning from experience._   5. **What thoughts or beliefs helped you push through discomfort or fatigue?**      _Highlights mental tools and mindset strategies that worked._   6. **Where did you notice self-doubt creeping in, and how did you handle it?**      _Brings awareness to limiting beliefs and how they were managed._   7. **What habits or decisions in your training showed up positively in your race?**      _Connects preparation to performance, reinforcing effective behaviors._   8. **What feedback would you give yourself as both the athlete and the coach?**      _Fosters dual perspective thinking and self-coaching skills._   9. **How did you define success before the race, and has that definition changed now?**      _Explores evolving values and mindset around achievement._   10. **What's one specific area you're excited to grow in before your next race, and why?**      _Focuses on forward momentum and intrinsic motivation._   Get Gritty Tip: Turning Race Day Nerves Into Power It's race day, and that familiar feeling is creeping in—the tight chest, sweaty palms, butterflies fluttering in your stomach. As athletes, we all know what pre-race anxiety feels like. The difference between elite athletes and those still finding their stride isn't that they don't experience nervousness—they feel it just as much as we do. But they've learned to frame it differently. Coach Steve Magness says it best: "Elite athletes don't feel less anxiety before competition. They feel the same tight chest, sweaty palms, racing heart, and butterflies that the rest of us do. The difference? They've trained themselves to interpret those sensations differently." This shift—from seeing nervousness as a threat to seeing it as a challenge—is where the magic happens. Research shows that high performers don't experience less stress—they just frame it better. Rather than trying to eliminate that anxious feeling, they embrace it, knowing it's a sign that they're ready to rise. Nerves aren't the enemy. In fact, they're your body's way of saying, “You care. Something meaningful is about to happen.” So, instead of running from it, lean into it. Understand that those nerves are helping you prepare, keeping you sharp, and sharpening your focus. They're not a sign of weakness—they're a sign of strength. We can often think that nervousness means something is wrong or that we're not prepared enough. But the reality is, it means you do care. It means your mind and body are ready for the challenge ahead. The goal isn't to eliminate the nerves, it's to work with them. See them as fuel, not fear. Feel them, acknowledge them, and let them guide you forward. When you feel those pre-race jitters, remind yourself: You're about to do something meaningful. Action item: Next time those race-day nerves hit, don't push them away. Instead, breathe into them. Let them be the signal that you're ready for the challenge. Harness that energy to fuel your focus, and remember, those butterflies are pushing you toward greatness. Ready to learn how to channel that energy?  Clear the Mechanism and Rise Above Nervousness before a race can feel overwhelming. But how do you take that energy and channel it into focus instead of letting it distract you? The answer lies in a simple but powerful mindset technique from For the Love of the Game, where Kevin Costner's character, a seasoned pitcher, uses the phrase “Clear the mechanism.” This technique isn't just for baseball—it's something every triathlete can use. When the nerves start to flood your mind, and you feel like you're about to be overwhelmed by the noise, distractions, and pressure, the key is to clear the mechanism. When you clear the mechanism, you're intentionally blocking out everything that isn't directly related to the task at hand. It's like hitting the reset button, shifting your focus from the fear and doubt to the one thing you can control: your next move. Whether it's your swim stroke, your pedal cadence, or your run stride, you zoom in on that one thing and let everything else fade away. Coach Steve Magness reminds us that nerves aren't the enemy—they're a sign that you care, that your body is getting ready. But we can use those nerves to fuel us, not flood us. And just like the pitcher who needs to block out the crowd, the score, and the noise, as a triathlete, you can clear out the mental clutter and focus on what's in front of you. Here's how to apply it: When the nerves hit, take a deep breath, and clear the mechanism. Shut down the distractions, the what-ifs, and the self-doubt. Focus on your next step—the one thing you can control right now. Maybe it's your breath, your form, or the rhythm of your movement. Acknowledge the nerves, then let them guide you forward, not pull you under. By clearing your mental space, you give yourself permission to focus on the task, to be fully present, and to perform at your best. It's not about eliminating the nerves; it's about making them work for you instead of against you.     Action item: Before your next race or workout, practice clearing the mechanism. When you feel overwhelmed, mentally shut out everything except for the next task at hand. Clear the mechanism, focus on your breath, and take control of the moment. You've trained for this. Let the nerves fuel your focus and guide you to greatness.   TriDot Workout of the Week: Strength Recovery Week Training - Strength Strength training is a crucial yet often overlooked component of triathlon preparation. Exercises like reverse lunges, single-leg deadlifts, and quadruped band kickbacks help build unilateral strength and stability, which are essential for efficient running and injury prevention. Core-focused movements such as plank reaches, V-ups, and half-kneeling rotations enhance balance, posture, and power transfer across all three disciplines. Functional exercises like burpees and cross-pull lawnmowers improve overall athleticism, coordination, and cardiovascular resilience. Together, these movements not only boost muscular endurance and joint integrity but also help triathletes maintain form under fatigue, reduce injury risk, and ultimately perform more consistently across swim, bike, and run segments.   Rotate 1-3x through the following exercises doing 10-20 repetitions or 30 to 60 sec efforts of each.   Reverse Lunge Single Leg Deadlifts Half-Kneeling Rotation Plank Reaches Cross Pulls Lawnmower Burpees V Ups One leg Quadruped Band Kickbacks     Fun Segment: Trail Fail or Win!   It's time for Trail Fail or Trail Win! — the game where we throw out some wild off-road triathlon scenarios, and Rich and I decide: was this a total disaster… or a sneaky success in disguise? Some of these could be race-ending nightmares—or just epic stories waiting to happen. Let's find out!   Scenario 1: The Wild Animal Detour Mid-race, a deer darts across the trail and you crash while trying to avoid it. You roll into the bushes, get back on your feet, and still finish 3rd in your age group—leaves and twigs in your helmet included.   Scenario 2: The Wrong-Turn Bonus Miles You miss a poorly marked turn on the trail run, add nearly 1.5 miles to your race, and come in well over your expected time. But… you didn't quit and still finished smiling.     Scenario 3: The Creek Shoe Sacrifice You nail the bike leg and enter the run feeling great… until you sink into a muddy creek crossing and one of your shoes stays behind. You finish the run with one barefoot foot.     Scenario 4: Transition Tent Tantrum Your gear bag somehow ends up in someone else's spot. You panic, yell a few expletives, throw your hands up—and then remember your gear is on the other side of the rack. You recover… barely.     Scenario 5: The Mid-Race Snack Catastrophe You reach for your trail mix on the bike—your new homemade “clean fuel”—and spill it all over your top tube. The rest of the ride, you're being followed by bees. You still PR the course! So whether you're dodging wildlife, losing shoes in creeks, or baiting bees with your snacks, remember—off-road triathlon isn't just a race. It's an adventure. Keep sending us your crazy scenarios, or better yet—live them. And we'll see you next time on Trail Fail or Win!   Closing:   Thanks again for listening this week. Please be sure to follow us @303Triathlon and @grit2greatnessendurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it! Stay tuned, train informed and enjoy the endurance journey!  

When a potential secular bull market seems here to stay, but headline risks abound, let experience be your guide. Ralph Acampora, CMT and co-founder of the CMT Association and Jay Woods, chief global strategist at Freedom Capital Markets, join a special double feature of Investor's Business Daily's “Investing with IBD” podcast. Learn more about your ad choices. Visit megaphone.fm/adchoices

Energetic Health Institute Radio with Angela Bulaga CHN – Seasonal Eating refers to eating what is in season at that time, and there are many benefits to doing so! Eating seasonally means consuming produce when it's at its freshest and ripest, ensuring optimal nutrient density and flavor. By rotating your diet according to the season, you can enjoy a variety of nutrients. It also usually costs...

Energetic Health Institute Radio with Angela Bulaga CHN – Seasonal Eating refers to eating what is in season at that time, and there are many benefits to doing so! Eating seasonally means consuming produce when it's at its freshest and ripest, ensuring optimal nutrient density and flavor. By rotating your diet according to the season, you can enjoy a variety of nutrients. It also usually costs...

“ Simplify your skincare and diversify your diet. Rotate your foods and not your skincare,” says registered dietitian and acne and eczema specialist Rakhi Roy, M.S., R.D. In this episode of Clean Beauty School, mindbodygreen beauty director and host Alexandra Engler chats with Roy about diversifying your diet, eating more protein, and how blood sugar can cause skin flares.   Show notes: -Follow our guest: @gut.skin.nutritionist -Learn more about her practice: https://gutskinnutritionist.com/   -Follow our host: @alex_blair_ 

Since one side of the moon always faces the earth, it's often assumed that means the moon doesn't rotate. But that's not really the case.

In this impromptu Zoom session, we dig into one of the most underrated performance boosters in the home service industry: the daily morning meeting. Discover why 10–15 minutes each morning can reduce turnover, improve communication, and create a magnetic company culture that attracts top talent. Learn practical steps for implementing these meetings, overcoming resistance from your team, and maximizing ROI. If you're tired of disengaged employees and inconsistent results, this is your blueprint for daily success.

Will wants to know what the implications would be for our world if the landmass was rotated 90 degrees, so current day Mexico was nearer the South Pole. Trying to wrap his head round all of the possible implications, James Tytko enlisted Dr Alex Farnsworth, Senior Research Associate from the School of Geographical Sciences at the University of Bristol, to help come up with an answer... Like this podcast? Please help us by supporting the Naked Scientists

Pre-show: Marco reaches another milestone ThinOptics round clear New ATP Member’s Special: ATP Insider: School, Then and Now Follow-up: A surprising Vision Pro corner: Adventure: Hill Climb Laura’s Hot Lap Neutral Special: Please Lose Control of Your Car Now Laura Hayes Racing (archived) D. Griffin Jones reviews the Sigma BF Article Video John discusses the design of the Mac Pro iPadOS window affordances (via Ole Oskar Eriksen) Synology’s En

This episode explores the power of rotating leadership roles to uncover hidden talent and build leadership depth across your team. Leaders grow when they're challenged—and that means switching seats.Host: Paul FalavolitoConnect with me on your favorite platform: Facebook, Twitter, Instagram, TikTok, LinkedIn, Substack, BlueSky, Threads, DiscordFree Leadership Resources: www.paulfalavolito.comBooks by Paul FalavolitoThe 7 Minute Leadership Handbook: bit.ly/48J8zFGThe Leadership Academy: https://bit.ly/4lnT1PfThe 7 Minute Leadership Survival Guide: https://bit.ly/4ij0g8yOfficial 7 Minute Leadership MerchGrab exclusive gear and more: linktr.ee/paulfalavolitoPartners & DiscountsFlying Eyes Optics – Best aviator sunglasses on the marketGet 10% off with code: PFAVShop now: flyingeyesoptics.comGatsby Shoes – Dress sneakers built for leaders on the moveUse my affiliate link for 10% off: Gatsby ShoesSubscribe & Listen to My Podcasts:The 7 Minute Leadership Podcast1 PAPA FOXTROT – General Aviation PodcastThe DailyPfav

In this episode, the hosts discuss various aspects of youth volleyball coaching, including team performance, strategies for players to earn more playing time, and how to handle trash talk during games. They emphasize the importance of communication, skill development, and maintaining a positive mindset in competitive environments. Additionally, they recommend a valuable coaching resource to enhance training and player engagement.The Art of Coaching Volleyball videos from today's episode:https://www.theartofcoachingvolleyball.com/coach-connection-22025/ Amanda Jones, Mental Performance Coachhttps://www.theartofcoachingvolleyball.com/skills-winning-losing/ Kyle Mashima, SoloStats 123 and Rotate 123https://www.theartofcoachingvolleyball.com/11-mistakes-to-avoid-on-the-volleyball-court/ Cary Wendell Wallin, 949 AthleticsResourceshttps://archive.org/details/volleyballcoachi0000unse_i9x0 The Volleyball Coaching Bible by Don Shondell and Cecille Reynaudhttps://us.humankinetics.com/products/volleyball-coaching-bible-volume-ii-pdf-the?srsltid=AfmBOop7d1pcxPsHj9F9HJr7rtcYzyO2CKnvyUCY0ugqXIU4DWMYhs-y Find The Art of Coaching Volleyball at:⁠⁠ ⁠⁠www.theartofcoachingvolleyball.com⁠⁠⁠⁠ The Art of Coaching Volleyball is a comprehensive resource designed to help coaches of all levels to improve their skills, teaching methods, and enhance their knowledge of volleyball. It offers a mix of instructional support, tools, and resources to support coaches in developing athletes and running effective practices.Check out Balltime at:⁠⁠ ⁠www.balltime.com⁠⁠⁠Balltime is an AI-powered volleyball platform designed to provide professional-level game breakdowns, video analysis, and highlight creation for players, coaches, and clubs. Developed by a team of passionate volleyball players and technology enthusiasts, Balltime aims to make advanced video and analytics accessible to everyone.Check out The Volley Pod on Instagram at⁠⁠ ⁠https://www.instagram.com/aoc.thevolleypod/⁠⁠

Gab Marcotti and Julien Laurens discuss Real Madrid's extra time win over Real Sociedad in the Copa del Rey semifinal and ask whether rotation is key to their success this season. The guys also discuss Armenia Bielefeld's remarkable win over Bayer Leverkusen in the Pokal, the return of Bukayo Saka and ask why Lionel Messi's bodyguard is unhappy. Learn more about your ad choices. Visit podcastchoices.com/adchoices

1. borne - Shake It Off 2. Zeds Dead - Fall Away 3. Distinct Motive - Cells 4. Skrillex - ZEET NOISE 5. Denon Reed & Cru2 - I need to know (Jauz Remix) 6. Cozy Kev - GET DOWN 7. Duskus - Cut 8. Tchami & OOTORO - Late Night Secrets 9. Moore Kismet - PLEASURE 10. Barry Can't Swim - Still Riding 11. IMANU - It Doesn't Matter (feat. Emilia Ali) 12. Zeds Dead - Vertigo 13. Sideluv - No Feelings 14. Mersiv, Alleycvt & Seeka - Dawn 15. Hydraulix - System Shake 16. SHOSH - Skanner Power 17. MYTHM - Grim (Mary Droppinz Remix) 18. Rotate & Strategy - On Rotation 19. Sub Focus, bbyclose - On & On 20. Selecta, J-Man & Mc Spyda - No Sound Can Test

Gab Marcotti and Julien Laurens discuss Real Madrid's extra time win over Real Sociedad in the Copa del Rey semifinal and ask whether rotation is key to their success this season. The guys also discuss Armenia Bielefeld's remarkable win over Bayer Leverkusen in the Pokal, the return of Bukayo Saka and ask why Lionel Messi's bodyguard is unhappy. Learn more about your ad choices. Visit podcastchoices.com/adchoices

This week Devo is in some seriously hot water, and he's not alone. Best to just move on without asking too many questions about that one. Meanwhile, Steve Goodie might be in over his head, Tom Cardy has some questions for dating apps, and Blombird is dropping science. This might get weird. 1. "My Wife's in a Five-Way" by Steve Goodie 2. "Dating Apps Can Sit and Rotate" by Tom Cardy 3. News of the Stupid! 4. "Vance, the Swiss Army Knife" by Blombird Steve Goodie is at SteveGoodie.com and his new album is available at SteveGoodie.bandcamp.com The FuMPFest 2024 compilation can be found at FuMPFest.com Tom Cardy is on YouTube Blombird is on your favorite streaming service Thank you to our Patreon backers for making this show possible!!!

00:15 Meet Alex Sterner: Strength and Conditioning Expert01:03 The Importance of Spinal Movement04:07 Real-Life Examples of Spinal Flexion07:38 Overcoming Fear and Misconceptions10:55 Training Methods for Spinal Mobility24:27 Reframing Wear and Tear27:44 Optimism in Aging and Adaptation29:23 Power and Explosiveness in Training32:25 The Importance of Impact and Eccentric Force34:46 Risk vs Reward in Training41:00 Functional Strength and Transfer to Sport48:06 Four Key Qualities for Athletic Improvement51:44 Conclusion and Final ThoughtsI've been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:-Subscribing and checking out more episodes-Sharing on your social media (please tag me - I promise I'll respond)-Sharing with the friend you think of who needs this episodeFollow Andrew Coates:Instagram:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@andrewcoatesfitness⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join My Email List:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.andrewcoatesfitness.com

Hey, hey, Workday Playdate peeps! It's time for your quick bite of leadership wisdom—a little boost of inspiration, energy, and of course, playfulness to brighten your workday.  Today, we're talking about one of the most underrated leadership tools: humor. That's right—if you want to build connection, trust, and motivation within your team, you don't need a corporate retreat or a 100-slide deck. Sometimes, all it takes is a well-placed joke, a moment of levity, or the courage to not take yourself too seriously.   Want to add more fun to your leadership style? Try this improv-inspired game: The Mis-Translation Game Pick a ‘translator' and a ‘speaker.' The ‘speaker' delivers a serious workplace announcement—but in complete gibberish. Example: “Gloobity blop floo fandango periwinkle!” The ‘translator' must confidently ‘interpret' what was just said. Example: “Ah yes, that means today's meeting will be catered by an army of penguins!” Rotate roles and let the laughter flow. Why does this work? Because it helps teams embrace the unknown, think on their feet, and find joy in the unexpected. And a team that laughs together? That's a team that trusts each other. Take it further: Reflect on a leader who used humor to inspire you. What did they do? What's one way you can bring more humor into your leadership style this week? How can you create an environment where your team feels safe to have fun? And don't forget—next up, we're going even deeper with JaMarr Johnson, the "Entrepremedian" who helps leaders use humor to build stronger workplace cultures. You don't want to miss it! Journal Prompt: Who on your team might be feeling unheard? What's one small way you can make space for their voice this week? Write it down—and take action.   If you're interested in taking one small action right now, you can check out our newest freebie, The Empathy Cheat Sheet here. Break out this 3-part list of helpful phrases before heading into any conversation or meeting, responding to an email, or hosting a one-on-one call.    No, You Hang Up First (Let's Keep Connecting) Did today's episode resonate with you? Leave us a review sharing your favorite insight and we'll send you a free signed copy of I See You! A Leader's Guide to Energizing Your Team through Radical Empathy. Have another question that we can answer? Leave us a Speakpipe audio clip and we'll answer it in an upcoming episode. Don't want to miss another episode? If you're a Spotify listener, find our show here and click “Follow.” If you're an Apple Podcast listener, click here and make sure to hit “+Follow.” Want access to a bunch of free resources for your work life? This is your personal jackpot that gives you access to the frameworks that help us thrive both personally and professionally. Whether you're trying to improve your daily routine, flesh out an idea that you've had for quite some time, or want to add more play into your day - these resources have got your back. Want 2 emails a week from us? One with a quick tip you can implement right away to enhance your personal and/or professional lives & one of our famous F.A.I.L. Fourward Friday newsletters? Subscribe here. Connect with Erin Diehl x improve it! Erin's website Erin's Instagram Erin's TikTok Erin's LinkedIn improve it!'s website improve it!'s Instagram

Ranking the Top 5 Techniques to Maximize Chest Gains and Growth Ranking the Top 5 Techniques to Maximize Chest Gains and Growth. (1:18) Fight the negative portion PROPERLY. (1:34) Drive hands together on all chest presses. (8:33) Focus on the stretch on all fly movements. (12:14) Rotate palms down for max squeeze. (15:03) When putting your chest workout together, go in this order: upper, middle, lower, isolation. (17:03) How would you rank them? (21:35) Questions: Does a big bench press equal a big chest? (24:12) How many sets per week should I do for the chest? (26:56) Should women worry about chest training? (31:10) Are pushups a good chest exercise? (34:08) Any chest training advice for those with shoulder pain? (36:41) Can you please compare dumbbells vs barbells vs machines for the chest? (39:40) Related Links/Products Mentioned Visit State & Liberty for an exclusive offer for Mind Pump listeners! ** Mention Mind Pump when you do a consultation to get the free $100 gift card + free outfit if you go with us! ** February Promotion: MAPS Anabolic & No B.S. 6-Pack ** We are offering them both for the low price of $59.99, which is a savings of $114! ** Mind Pump #2127: Bench Press Masterclass Mind Pump #1940: Chest Building Master Class Prime Your Shoulders with Handcuffs with Rotation on a Bench Fix Your Shoulder Pain (SHORT & LONG TERM FIX!!) | MIND PUMP Improve Your Shoulder Press with Shoulder Dislocates Mind Pump Podcast – YouTube Mind Pump Free Resources