Sal Jefferies Coaching & Training: Recent Episodes

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In this episode, I'm joined by Jamie Webb, a sports therapist, to discuss how to deal with physical pain and the connection between our physical and psychological states.

Jamie emphasises the importance of understanding that pain is a signal, not necessarily an indicator of tissue damage, and that our thoughts, emotions, and life experiences can manifest physically in our bodies.

We explore the polyvagal theory, which explains the different states of our nervous system (fight, flight, freeze, and flow) and how our bodies and emotions are interconnected. Jamie shares his approach of working with clients holistically, considering their physical, emotional, and psychological aspects, and the need to sometimes address the underlying psychological factors to alleviate physical pain.

I trust our conversation add further understanding of the mind-body connection and the significance of being adaptable and able to transition between different nervous system states for overall well-being.

Key Learnings:

1. Pain is a signal, not necessarily an indicator of tissue damage.

2. Our thoughts, emotions, and life experiences can manifest physically in our bodies.

3. The polyvagal theory explains the different states of our nervous system (fight, flight, freeze, and flow) and how our bodies and emotions are interconnected.

4. Addressing underlying psychological factors can help alleviate physical pain.

5. Being adaptable and able to transition between different nervous system states is crucial for overall well-being.

Show Notes:

00:00 - Introduction

02:15 - Jamie's background and approach

06:00 - Understanding pain and its connection to emotions and life experiences

14:00 - The mind-body connection and the role of beliefs

19:00 - Polyvagal theory and nervous system states

27:00 - The importance of adaptability and transitioning between states

35:00 - Identity, emotions, and their physical manifestations

44:00 - Body language and its impact on emotional states

51:00 - Integrating psychological and physical approaches for holistic healing

56:00 - The role of breathwork and final thoughts

You can contact Jamie here

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If you're a founder or business owner, you probably know it can get lonely at times. You're running things but who is there to support, challenge and share with?

In this episode, I explain the challenges of loneliness that leaders, founders, and entrepreneurs often face. I share insights from my coaching experience, highlighting the signs and potential consequences of loneliness at the top. Loneliness is a signal to seek connection. I share a case study of a client, "John," who experienced a positive transformation by working with a coach to overcome his creative stagnation and regain a sense of fulfillment.

Key Learnings:

1. Loneliness at the top can lead to negative mindsets, lack of creativity, poor decision-making, and stagnation.

2. Signs of loneliness include negativity, overworking, stress, and a tendency to avoid risks or opportunities.

3. Seeking connection through mentors, coaches, or peers can provide the necessary support, challenge, and fresh perspectives to overcome loneliness and reignite creativity and problem-solving abilities.

4. Humans are social beings, and flourishing often requires the exchange of ideas and validation from others.

Show Notes:

00:00:10 - Introduction to the topic of loneliness in leadership roles.

00:01:00 - Signs of loneliness, such as negativity, stress, and overworking.

00:01:30 - Mindset issues associated with loneliness, including avoiding loss and stagnation.

00:02:00 - Potential consequences of loneliness, such as poor decision-making and lack of creativity.

00:02:50 - The importance of seeking connection and processing thoughts with others.

00:03:10 - The benefits of working with collaborators, mentors, or coaches.

00:03:50 - A case study of "John," a client who overcame creative stagnation through coaching.

00:05:30 - The positive transformation in "John's" mindset and creativity after working with a coach.

00:06:30 - Suggestions for seeking connection through business buddies, cohorts, mentors, or coaches.

00:07:10 - The importance of recognizing loneliness and taking action to seek connection.

PS. Whenever you're ready – here are 3 ways you can make a ‘next-level’ shift in your mindset.

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In this episode, I am in conversation with Earl Talbot, who is a coach and mindset code breaker. We dive deep into what it means to "get out of your own way" and how we often sabotage our own progress and success.

Earl shares valuable insights from his work in neurolinguistic programming (NLP) and personal development on how to identify and overcome the mental blocks, negative self-talk, and limiting beliefs that hold us back. He also emphasizes the importance of alignment between thoughts, emotions, behaviors, and identity for achieving desired outcomes.

Key Learnings:

• Getting in our own way stems from misalignment between our values, beliefs, emotions, and behaviors which creates inner conflict and incongruence (2:00)

• Judgment and comparing ourselves to others' standards is a major obstacle to progress (16:00)

• Fear of failure or success can prevent us from taking risks and embracing new challenges (31:00)

• Disconnection from our bodies, intuition, and sense of purpose contributes to getting stuck (46:00)

• Identifying the emotions we want to feel and the stories/beliefs holding us back can open the door to positive change (51:00)

Show Notes:

0:00 - Introduction to the topic of getting out of your own way

2:00 - Earl's definition of getting in your own way as misalignment

7:00 - Exploring the origins of our mental encoding and belief systems

16:00 - Common ways people get in their own way: judgment, fear of failure

26:00 - The importance of an identity shift for entrepreneurs

31:00 - Overcoming the fear of success

36:00 - Living on purpose and getting rewarded for meaningful work

41:00 - Taking a holistic approach: mind, body, spirit

46:00 - Causes of disconnection and how to reconnect

51:00 - Practical exercise: Current state, desired state, and outcome

You can contact Earl at Creative Muscle

You can contact Sal here

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The importance of effective and deep listening is SO important. It's the fundamental exchange between two people. Whether it's an important business conversation or a loved one - being able to listen properly, fully and deeply will change your relationship and so many positive ways.

I have encountered poor listening in many domains of my life. In this short, insightful episode I'm sharing my '6 levels of listening'. Improving our ability to listen is a great skill that has so many benefits.

The '6 levels of listening'.

1⃣ Broadcast Mode (talking without listening at all)

2⃣ It's Still About Me (asking questions but not being present)

3⃣ I Know Best (listening to respond or give advice)

4⃣ Five Minutes of Airtime (listening attentively for a short while)

5⃣ Hear and Be Heard (truly understanding the speaker)

6⃣ Deep Listening (sensing the resonance beyond just words)

Mastering deep listening at Level 6 is a beautiful thing.. You'll connect with others on a profound level and make them feel truly heard and understood.

Key Learnings:

1. Effective listening is crucial for better communication, relationships, and negotiations.
2. Many people get stuck at lower levels of listening, such as broadcast mode or listening to respond.
3. Deep listening involves quieting the inner narrative, being present, and sensing the resonance beyond just the words.
4. Practicing deep listening can profoundly transform interactions and relationships.

Show Notes:

00:00 - 00:50: Introduction to the importance of effective listening.

00:50 - 01:40: Level 1 - Broadcast mode (talking without listening).

01:40 - 02:10: Level 2 - It's still about me (asking questions but not being present).

02:10 - 03:00: Level 3 - I know best (listening to respond or give advice).

03:00 - 03:40: Level 4 - Five minutes of airtime (listening attentively for a short while).

03:40 - 04:50: Level 5 - Hear and be heard (truly understanding the speaker).

04:50 - 06:20: Level 6 - Deep listening (sensing the resonance beyond just words).

06:20 - 07:20: Encouragement to practice deep listening and notice its transformative effects.

Get in touch with Sal

If this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you.

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In this engaging episode, Nick Heath, known as "The Breathing Diabetic," shares his inspiring journey of how incorporating breathwork techniques transformed his experience with Type 1 diabetes and overall well-being. With a background in atmospheric science and a passion for understanding the breath, Nick delves into the scientific evidence behind the profound effects of breathwork on managing diabetes, reducing stress, inflammation, and oxidative stress, as well as improving cardiovascular health and emotional regulation.

Nick's personal story highlights the power of simple breathwork practices, such as nasal breathing, quiet breathing, and slow breathing at 4-6 breaths per minute, in synchronizing the body's systems and promoting a healing state known as the "relaxation response." He emphasizes the importance of using the breath as a barometer for one's emotional and physiological condition, allowing for greater self-awareness and regulation throughout the day.

In addition to managing diabetes, Nick explores how breathwork can be integrated with movement and physical activity, enhancing recovery and downregulation after exertion. The episode culminates with a guided practice of alternate nostril breathing (Nadi Shodhana), a powerful technique that promotes balance, cognitive focus, and a sense of calmness.

Overall, this insightful conversation with Nick Heath offers a wealth of practical strategies and scientific insights, encouraging listeners to embrace the transformative potential of breathwork for managing chronic conditions, reducing stress, and cultivating a deeper connection with themselves and their overall well-being.

Key Learnings:

1. Breathwork is a simple and cost-effective tool to manage diabetes and improve overall health by influencing the nervous system, reducing stress, and promoting relaxation.
2. Slow breathing, around 4-6 breaths per minute, can synchronize the body's systems and promote a healing state known as the 'relaxation response.'
3. Nasal breathing and quiet breathing throughout the day can help maintain a calm and regulated state, serving as a barometer for one's emotional and physiological condition.
4. Integrating breathwork with movement, such as walking or exercise, can enhance recovery and downregulation after physical exertion.
5. Alternate nostril breathing (Nadi Shodhana) is a powerful practice that promotes balance, cognitive focus, and a sense of calmness.

Show Notes with Timestamps:

00:00 - Introduction and background on Nick Heath, 'The Breathing Diabetic.'

03:00 - Nick's journey with Type 1 diabetes and discovering breathwork.

07:00 - The science behind breathwork's effects on the nervous system and overall health.

12:00 - Nick's experience working with NASA (not related to breathwork).

15:00 - The importance of understanding the breath as a tool for self-awareness and regulation.

21:00 - The connection between breathwork and blood sugar management in diabetes.

29:00 - The impact of chronic conditions on baseline stress levels and the role of breathwork in promoting resilience.

34:45 - Dealing with distractions and resetting during the conversation.

38:00 - Strategies for incorporating breathwork throughout the day, such as nasal breathing and mindful breathing.

46:00 - Integrating breathwork with walking and physical activity.

50:00 - Guided alternate nostril breathing (Nadi Shodhana) practice.

56:00 - Nick's final thoughts on breathwork and its benefits for self-discovery and overall well-being.

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In this mini-episode, I explain the concept of self-doubt and how it can act as a smokescreen, preventing individuals from taking action and moving forward. Self-doubt is a natural human state of mind, but if it becomes excessive, it can become maladaptive. I share insights into why self-doubt arises and offers strategies to overcome it.

Key Learnings:

1. Self-doubt stems from a need for certainty and a desire for safety, which can prevent us from taking risks.

2. Overidentifying with the outcomes of our actions and linking them to our self-worth can fuel self-doubt.

3. Failing to engage in discernment and intelligent decision-making can leave us stuck in a state of doubt.

4. To overcome self-doubt, we need to develop a healthy relationship with risk, avoid overidentifying with outcomes, and practice discernment in decision-making.

Show Notes:

00:00 - 01:00: Introduction to self-doubt as a smokescreen in the mind.

01:00 - 02:00: Self-doubt is natural, but it becomes maladaptive when it prevents us from moving forward.

02:00 - 03:00: The need for certainty and its connection to safety is a driving force behind self-doubt.

03:00 - 04:00: The relationship to risk and the ability to tolerate uncertainty are crucial for overcoming self-doubt.

04:00 - 05:00: Overidentifying with outcomes and linking them to our sense of self can fuel self-doubt.

05:00 - 06:00: The importance of not overly identifying with outcomes and separating actions from self-worth.

06:00 - 07:00: Discernment is the missing step in the loop that can help clear the smokescreen of self-doubt.

07:00 - 08:00: Strategies for practicing discernment and making intelligent decisions to overcome self-doubt.

08:00 - 09:00: Encouragement to apply the three strategies (relationship to risk, avoiding overidentification, and discernment) and seek help if needed.

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In this episode, we tackle the important topic of the connection between menopause and the mind. Sally Garozzo, a specialist in this area, provides insightful perspectives on how menopause affects not just physical changes but also impacts a woman's mindset, emotions, behavior, and overall sense of self.

Key learnings:

1. Menopause is a complete life transition that goes beyond just physical symptoms. It affects a woman's mental health, decision-making, habits, and how she views herself and the world around her.

2. Common psychological symptoms during perimenopause and menopause include anxiety, insomnia, overwhelm, burnout, identity loss, and low mood or depression.

3. Understanding the changes happening during this phase is empowering and can help alleviate fear and confusion.

4. Practicing self-care, embracing biorhythms (sleep patterns, seasonal changes), and engaging in strength training can significantly improve both physical and mental well-being during this transition.

5. For business owners and entrepreneurs, it's crucial to reassess the alignment between personal values, goals, and the business vision, making adjustments as needed to accommodate the changes brought about by menopause.

Show Notes with Timestamps:

0:00 - 2:00 - Introduction to the topic of menopause and its impact on the mind.

2:00 - 6:00 - Sally's definition of the "mind part" of menopause and how it affects mindset, decisions, and self-perception.

6:00 - 10:00 - Psychological symptoms during perimenopause, such as anxiety, insomnia, and identity shifts.

10:00 - 14:00 - The importance of understanding and addressing psychological symptoms, rather than solely treating them with medication.

14:00 - 18:00 - Discussing the concept of "psychological homeostasis" and how menopause can disrupt familiar thought patterns and behaviors.

18:00 - 22:00 - Unpacking the role of guilt and the need to rebel against societal norms and expectations.

22:00 - 26:00 - The significance of aligning with natural biorhythms, slowing down, and listening to the body's needs.

26:00 - 30:00 - Embracing an existential perspective and facing the finitude of life to prioritize self-care.

30:00 - 34:00 - The benefits of strength training and physical activity for mental and physical well-being during menopause.

34:00 - 38:00 - Advice for business owners and entrepreneurs on aligning personal values, goals, and business vision during menopause.

38:00 - 40:00 - Closing thoughts and encouragement for listeners to reflect on the key learnings.

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In this episode, I discuss how our minds can get stuck in unhelpful patterns of thinking and behaviour, which I refers to as "psychological homeostasis." I share my personal experience with perfectionism and anxiety and outlines a 4-step process to break free from these patterns.

Key Points:

1. Our minds try to maintain a state of "psychological homeostasis," defaulting to familiar thought patterns and behaviors, even if they are maladaptive.

2. To change these patterns, we need to understand the thinking, emotions, meanings, and physical sensations associated with them.

3. The four-step process involves: identifying thoughts and narratives, recognizing emotions, unpacking the underlying meanings, and observing physical sensations and posture.

4. By addressing all these aspects, we can disrupt the "homeostatic rigidity" and shift our baseline to a more helpful state.

Show Notes:

0:00 - Introduction to the topic of psychological homeostasis.

1:00 - Explanation of physiological homeostasis and its parallel in the psychological realm.

2:00 - Discussion of status quo bias and how our minds can get stuck in unhelpful patterns.

3:00 - Personal example of perfectionism and anxiety.

4:00 - The four-step process to break free from patterns: thoughts, emotions, meanings, and physical sensations.

5:00 - Importance of understanding the emotional charge and its connection to the nervous system.

6:00 - Unpacking the deeper meanings associated with the pattern.

7:00 - Observing and embodying the physical sensations and posture related to the pattern.

8:00 - How changing physiology and breath can disrupt the pattern and shift the baseline.

9:00 - Encouragement to try out the process and seek feedback.

Get in touch with Sal

If this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you

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Summary:

This podcast conversation is with Tom Waldron, a movement specialist who works with biomechanics and the body. Our discussion revolves around the importance of understanding and working with the body to improve overall well-being, performance, and life experience. Tom emphasises the interconnectedness of physical, mental, and emotional aspects, and how addressing issues in one area can positively impact other areas.

There are some fantastic things to learn - key points below!

Key Points:

1. Understanding the schema of the body and knowing where the joints are located is crucial for proper movement and function.

2. Applying the right amount of tension in the body is necessary for optimal performance and avoiding excessive strain or injury.

3. Addressing physical pain or limitations can also alleviate stress and improve emotional well-being.

4. Engaging in movements and exercises that complement the body's natural functions and evolutionary design can enhance overall health and vitality.

5. Managing energy levels through proper sleep, posture, and mindfulness practices is essential for overall well-being.

6. Developing awareness of energy mismanagement and addressing it can help optimise energy utilisation.

Show Notes:

0:00 - Introduction to Tom Waldron and the topic of working with the body.

3:00 - Tom's approach to understanding a client's goals and needs.

5:00 - The interconnectedness of physical, mental, and emotional well-being.

7:00 - Understanding and addressing psychosomatic aspects of pain.

9:00 - Giving clients the experience of what they want and teaching them how to reproduce it.

12:00 - The importance of knowing where the hip joints are located for proper movement.

16:00 - Working with forces and tension in the body.

21:00 - The influence of thoughts and visualization on physical movements.

24:00 - Addressing lower back pain by modifying movements and increasing tolerance.

28:00 - Challenging the orthodoxy of diminished health and mobility with age.

33:00 - Motivating clients by highlighting the undesirable consequences of inaction.

37:00 - The privilege of having an able body and the ability to move.

41:00 - Focusing on the body's natural functions, such as walking and throwing.

45:00 - Energy management and minimizing energy leakage through optimal alignment.

48:00 - The importance of sleep and rest for energy management and injury prevention.

Get in touch with Sal

If this episode has caught your attention and you wish to learn more, then please contact me.I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you.

Get in touch with Tom

Tom how's the range of fascinating workshops and trainings. Please let Tom know you've listened to this episode with me. You can contact him here.

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In this episode, I share a personal story about dealing with a flare-up of my autoimmune condition, Ulcerative Colitis.

Despite being in great physical shape from regular training, my health was suddenly taken away, leaving me in severe pain, weakness and a dark mental state. I discuss the importance of radical acceptance, self-compassion and listening to your body's needs during such challenging times.

While nothing lasts forever, having processes to get through the lows is crucial.

Get in touch with Sal

If this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you.

Key Learnings:

1) Don't buy into the hype that you can be "bulletproof" - everyone can experience setbacks with their health or circumstances beyond their control.

2) When your health is compromised, practice radical acceptance rather than resistance, which only causes more suffering.

3) Be self-compassionate. As a man, I've struggled with feelings of weakness and shame, but self-kindness is vital.

4) Truly listen to your body's signals and intuition about what it needs, whether it's rest, gentle foods, etc.

5) Appreciate that difficulties are cyclical and temporary - "nothing lasts forever" is an empowering perspective.

Show Notes:

0:00 - 2:00 Intro and background on being in great physical shape initially

2:00 - 5:00 Health crash from ulcerative colitis flare-up and dark mental state

5:00 - 7:00 Importance of acceptance over resistance, self-compassion

7:00 - 9:00 Listening to the body's needs, cycles of health/challenges

9:00 - 10:00 Currently feeling better, offer to connect on autoimmune issues

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This podcast episode features an insightful conversation with my guest, Kristin Stovern, focusing on women's health and the importance of understanding the holistic nature of health. Kristin emphasizes that health encompasses not just physical well-being but also mental, emotional, and social aspects. She discusses the significance of menstrual cycles as vital signs, providing a detailed explanation of the different phases and how they influence a woman's energy levels, emotional state, and overall health.

Kristin highlights the need to address women's health issues, particularly in the United States, where there is a maternal health crisis and a lack of research and understanding surrounding women's health concerns. She encourages women to embrace their worth and advocate for themselves, challenging the societal norms and biases that have often dismissed or undervalued women's health experiences.

Key Learnings:

1. Health is holistic, encompassing mind, body, relationships, and environment.

2. Menstrual cycles are vital signs that provide insights into a woman's overall health and well-being.

3. Understanding the different phases of the menstrual cycle (follicular, ovulation, luteal) and their associated hormonal changes can help women navigate their energy levels, emotional states, and physical needs.

4. Movement, sunlight exposure, and strength training can positively impact hormonal health and overall well-being.

5. Women's health issues, particularly in the United States, have been underrepresented, and women often face dismissal or bias in healthcare settings.

6. Embracing self-worth and advocating for oneself are crucial steps in improving women's health experiences.

7. Acknowledging and validating women's experiences, trauma, and emotions can contribute to personal growth and better health outcomes.

Show Notes:

Show Notes with time stamps: (feel free to jump to a section of you preference)

​​​​​​​

Introduction [00:00 - 01:30]

• Overview of the episode's focus on better health for women

Defining Better Health [01:30 - 03:00]

• Holistic view of health: mind, body, relationships, environment

• Importance of looking at health from an integrated perspective

Women's Health Crisis [03:00 - 06:00]

• Maternal health outcomes as a benchmark for a nation's health

• Worsening maternal health crisis in the U.S. despite medical advancements

• Disproportionate impact on Black and Brown communities

• Need for empowering individuals to drive positive change

Meeting People Where They Are [06:00 - 09:00]

• Importance of understanding individual circumstances and barriers

• Asking questions to grasp the full context before advising

The Menstrual Cycle as a Vital Sign [09:00 - 16:00]

• Menstrual cycles provide insight into overall health and hormonal function

• Overview of the follicular, ovulation, and luteal phases

• How cycles influence energy levels, moods, nutrition needs

• Importance of listening to your body's cyclical needs

Integrative Approach to Emotions & Mental Health [16:00 - 29:00]

• Interconnectedness of hormones, organs, and emotional experience

• Looking at the full context: sleep, relationships, diet, medications, etc.

• Using self-awareness to navigate emotions through cyclical changes

The Power of Movement [29:00 - 38:00]

• Benefits of movement for hormonal balance and mental health

• Importance of strength training for longevity, bone health, preventing dementia

• Even 10-15 minutes per day can make a significant difference

Identity, Self-Worth & Leaving a Legacy [38:00 - 58:00]

• How trauma and painful experiences can shape identity and self-worth

• Overcoming narratives that diminish women's voices and experiences

• Recognising inherent worth beyond external accomplishments

• Passing down empowering beliefs about self-worth to future generations

Closing Thoughts [58:00 - 60:00]

• Invitation to reach out for more on the topics discussed

Kristin's mission/vision/passion

Women are the foundation of families, communities as well as the benchmark for a nation’s health when looking at maternal health outcomes. Their health and overall well-being have a tremendous impact, but often women do not prioritize themselves. This is heavily influenced by a society that has underrepresented women, under researched as well as the implicit biases within the healthcare realm. After over a 20 year career of caring for women throughout the lifespan, the desire to make a difference on a bigger level pushed me to pursue my Doctorate in Nurse Practice in Leadership and education with research into the “why’s” this country is in such a dismal state and what can be done to turn the tide.

Empowering women to have the knowledge to make a difference in their own health as the healthcare system fails them by giving a voice, breaking down stigmas, and validating the fear and shame by replacing it with being heard and seen was the precipice behind creating “Why am I Just Finding this Out?

I have lived a life that’s actions demonstrate how we can take good care of ourselves and have families, careers, philanthropy, and wholeness while validating the insecurities and brokenness within me and others. ~ Kristin.

You can find out more about Kristin here

Get in touch with Sal

If this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you.

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In this episode, I discusses the topic of fear and how to overcome it or deal with it in a better way.

I share a personal story of facing a gripping fear of heights while skiing in Canada, highlighting how fear can manifest as an intense physical and emotional response.

Fear is a natural biological and neurological response designed to keep us safe, but it can become problematic when it holds us back from achieving our goals or living fully. I provide some strategies for managing fear, focusing on two key approaches: controlling one's focus and breath.

Get in touch with Sal

If this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you.

Key Learnings:

1. Fear is a natural biological response designed to keep us safe, but it can also become a hindrance if it prevents us from taking action or pursuing our desires.

2. Instead of trying to eliminate fear, it's important to understand, respect, and learn to manage it effectively.

3. Focusing on the smallest thing you can control, even something as simple as your gloves or breathing, can help regain a sense of autonomy and reduce the perceived threat.

4. Practicing controlled breathing through the nose, inhaling slowly and exhaling more slowly, can help down-regulate the sympathetic nervous system's "fight-or-flight" response and bring the body back to a calmer state.

5. By implementing these strategies, fear can be transformed into focus, allowing individuals to take small, manageable steps to move through and overcome fearful situations.

What you will learn:

1. An understanding of fear as a biological and neurological response, and its role in human survival.

2. Strategies for managing and overcoming fear, including focusing on controllable elements and practicing controlled breathing.

3. The importance of respecting fear and learning to work with it, rather than trying to eliminate it entirely.

4. How to transform the energy of fear into focused action, taking small steps to move through fearful situations.

5. The potential benefits of overcoming fear, such as increased confidence, ability to pursue goals and desires, and overall well-being.

The episode provides practical techniques and a mindset shift to help listeners better understand and manage fear, enabling them to overcome obstacles and live more fully.

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In this episode, we are looking at how to navigate a crisis of meaning by understanding archetypes with psychotherapist, Greg Donaldson.

In a previous career, Greg was an actor and our conversation about how to understand and use archetypal patterns is really helpful. Often, when we are having a crisis of meaning we are driven by our subconscious and often I'll pass story. In this revealing episode, Greg and I unpack from both our respective fields about how you can use this knowledge if you're struggling with meaning yourself.

As Greg says, the issue we face as being a human with psychological awareness and a 'cast full of characters', means we have a paradoxical nature. Oppositional characters within us and a lot of the problem of life comes through thinking that I have to choose one 'character' and stick with it (whilst suppressing the others).

It's deep and engaging episode into archetypes and I hope you enjoy.

Key Learnings:

1. Archetypes are innate patterns or energies that can manifest through us, representing different aspects of the human experience.

2. We all have various subpersonalities or parts within us, some of which we may suppress or ignore, leading to internal conflicts and a potential crisis of meaning.

3. Understanding and integrating these different parts or archetypes can help alleviate depression, meaninglessness, and a sense of being stuck in life.

4. Exercises like drawing a line and listing "me" and "not me" traits can reveal suppressed aspects of ourselves that need to be acknowledged and expressed.

5. Striking a balance and allowing different archetypes (e.g., the King, Warrior, Lover, Magician) to express themselves in a harmonious way can lead to personal growth and a more fulfilling life.

6. Archetypes like the Victim and the Prostitute represent universal human experiences of suffering and compromise that need to be honored and integrated.

Show Notes:

• Definition and overview of archetypes

• The concept of subpersonalities and different parts within us

• Exercises to identify suppressed aspects of yourself (the "me" and "not me" exercise)

• Archetypes like the King, Warrior, Lover, Magician, Victim, and Prostitute

• The importance of integrating different archetypes and finding balance

• Using archetypes to navigate a crisis of meaning or feeling stuck in life

• Recommended reading: "Warrior, Magician, Lover and King" by Rod Boothroyd and works by Caroline Myss

Get in touch with Sal

If this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you.

Greg's BIO.

Greg is a UKCP psychosynthesis psychotherapist based in Brighton. He has a passion for psychosynthesis and working archetypally, helping clients to come into more acceptance of themselves and their relationships.

Greg also has an interest in integrating peak experiences and has worked as a psychedelic guide for the phase 2 trials at Imperial College for patients with treatment resistant depression.

Having been an actor for 20 years before changing careers, he also has an understanding and interest in creativity and self-expression and how to navigate existential crisis.

Get in touch with Greg here

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This episode discusses the human need for certainty and how it can become a massive block in achieving goals and living a fulfilling life.

I explain how the need for certainty stems from a deep-rooted desire for safety and control, rooted in our childhood experiences and emotional coding. This need often manifests as a strong emotional reaction when things don't go as planned, and a resistance to uncertainty or lack of control.

Embracing uncertainty and understanding the underlying meanings and emotions driving the need for certainty can help individuals develop a buffer and become more comfortable with uncertainty, leading to personal and professional growth.

Get in touch with Sal

If this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you.

Key Learnings:

1. The need for certainty is a natural human desire, but it can become a hindrance when it is driven by subconscious fears and emotional programming from childhood experiences.

2. Understanding the deeper meanings and emotions associated with uncertainty can help individuals become more aware of their patterns and develop a buffer to embrace uncertainty.

3. Trying to control external events and seeking certainty is often fueled by a desire for a specific emotional state or belief, rather than the events themselves.

4. Facing and allowing fear, rather than trying to eliminate it, can help translate fear into focus and enable individuals to take actions despite uncertainty.

5. Some of the most significant and positive life experiences often come from embracing uncertainty and being open to unexpected events.

Show Notes:

[00:00:00] Introduction to the topic of the need for certainty as a massive block.

[00:01:00] Explanation of the natural human desire for certainty and its prevalence in coaching clients.

[00:02:00] The realization that the only true certainty is death, and the concept of "the only certainty is uncertainty."

[00:03:00] Example of a client's strong need for certainty and the emotional reactions when things don't go as planned.

[00:04:00] Explanation of the brain's absorptive learning stage in childhood and the formation of emotional coding.

[00:05:00] The mind-body system's predictive nature and how it associates uncertainty with feelings of threat or lack of safety.

[00:06:00] The brain's hardwiring for threat detection and how modern threats are often psychological or emotional.

[00:07:00] The client's case study and how her need for certainty kept her from scaling her business.

[00:08:00] The importance of becoming conscious of unconscious patterns and developing a buffer for uncertainty.

[00:09:00] Invitation to look inward and understand the deeper meanings and emotions driving the need for certainty.

[00:10:00] Embracing uncertainty and allowing fear to translate into focus for personal and professional growth.

[00:11:00] Encouragement to put the learnings into action and share results or questions.

[00:12:00] Outro and contact information.

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Camille's Story

Camille was born with a rare heart condition and in the 80’s – conventional medicine wanted her to endure major open heart surgery to ‘fix it’. Camille was told to not run around, not to do PE and not to exercise that her skin may turn yellow and without the necessary ‘fix’ procedure my max life span would be around the 40. Ignoring most of this advice captained the school hockey & netball teams, competed in swimming competitions, tennis matches and was even in the army cadets for 6 years.

Then in 1998 – advances in research and medicine lead to her being the first child in Manchester in the UK to have the heart surgery without being cut open. The surgery was a success and Camille has never looked back.

Since then Camille has ran marathons, endured cycling events, open water swimming events and even competed in a charity boxing match to name a few. Camille is a mother of two, business owner and triathlete and is currently training for Ironman Denmark.

Camille's BIO

Personal wellbeing has slid down the priority list for many people in our modern society to our detriment. After Camille Pierson learned this fact the hard way, she changed her life to put wellbeing at the forefront of everything she does in her business as well as her personal life. After spending years as a marketing professional, Camille moved away from the corporate world to setup The Float Spa, a multi awarding winning health and wellness centre based in Hove. Offering floatation therapy, yoga classes, massage, an infrared sauna and other complementary therapies.

With the success of The Float Spa – starting from nothing and leading to a clientele of over 30,000 people. Camille has learned through running it and immersing herself in the wellbeing world, she now prioritises helping people make the changes in their life they need to be happier, healthier and more fulfilled. Camille offers group workshops and one to one coaching to support her clients in making very small easy changes which add up to a huge impact on their health, fitness and happiness.

Get in touch with Camille

www.CamillePierson.co.uk

www.TheFloatSpa.co.uk

www.FloatTrainingAcademy.co.uk

Get in touch with Sal

If this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you.

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Show Notes:

In this episode, I share a story of when I got into a serious car crash when I was living and working inn a very 'busy' way and trying to do too much. Even though I was physically ok, the crash served as a wake up call for me.

I reflect on how many people (including myself) get caught up in the "striving and seeking" mindset, working long hours and giving everything to work at the expense of health, family, etc. This leads to burnout and feeling like you've "crashed" in some way.

I discuss the importance of knowing your "why" - why you are working so hard and what is the deeper purpose behind your goals. Otherwise you can get stuck on the "hedonic treadmill" constantly striving for the next achievement but never feeling fulfilled.

I recommend writing down your thoughts about what "success" looks like for you, then tuning into how you feel about that vision. Are your thoughts and feelings coherent and aligned? Or is there dissonance there? Getting clarity on your vision and aligning your mindset is key.

I emphasize feeling the emotions you want to feel now, rather than always chasing external markers of success. If you feel peaceful and happy now, you are more likely to take inspired action towards your goals.

Key Learnings:

Going too fast literally and figuratively can lead to a "crash" - listen when life is telling you that you need to slow down.

It's easy to get caught in the "striving and seeking" mindset, overworking and burning yourself out. Periodically ask yourself "why am I doing this?" to reconnect with your purpose.

Align your thoughts about success with how you want to feel - coherence is key. Feel those emotions now rather than always chasing the next achievement.

Your inspired actions will naturally flow when you have inner peace and happiness in the present moment. Live from that place as much as possible.

Get in touch with Sal

If this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you.

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This episode I discuss the concept of moving from pain to power, particularly in the context of men's personal growth and development. Yaron shares his framework called "CROP" (Cleansing, Reconnecting, Observing, Peace/Play/Potential) as a way to help men navigate this journey. The conversation covers topics such as defining pain and power, the role of shame, embodiment, and the importance of self-awareness and presence. I share my experiences personally and professionally with working with men.

My hope is if you're a man is having a difficult time, this will give you some insight some tools to work with.

Key Insights/Learnings:

1. Pain can be a teacher or a source of suffering, while power is associated with freedom and presence.

2. Shame cannot survive being spoken – sharing and being witnessed can release the power of shame.

3. Leaning into pain and discomfort, rather than avoiding them, is crucial for personal growth.

4. Cultivating self-awareness through practices like body scans and observing one's thoughts and actions can lead to more freedom and power.

5. The "CROP" framework provides a cyclical approach to cleansing, reconnecting with one's authentic self, observing life with greater awareness, and living with peace, play, and potential.

6. Personal growth often involves letting go of old identities and beliefs, which can be challenging for those around us.

7. True change is an ongoing process, not a one-time achievement – it's about embracing the journey, not just the destination.

Show Notes:

0:00 - Introduction

1:00 - Defining pain and power

7:00 - Yaron's personal journey with pain and finding healthy role models

12:00 - The power of leaning into pain and discomfort

17:00 - The role of shame and the importance of speaking it

22:00 - Embodiment and using the body as a guide

27:00 - Strategies for developing self-awareness and presence

33:00 - Cultivating freedom and disconnecting from old identities

38:00 - The "CROP" framework (Cleansing, Reconnecting, Observing, Peace/Play/Potential)

43:00 - Preparing loved ones for personal growth and change

47:00 - Final thoughts: living life vs. thinking about lifeYaron's BIO

Yaron Engler, an inspiring force for positive change, brings a playful and honest approach to his coaching. With over 25 years of experience as an educator, coach, husband, father, and world-class musician, he draws from a diverse background, including featured talk at TEDxJaffa.

Yaron, the Founder of On Being Men, supports driven individuals through deep conversations and challenging practices, focusing on honest communication and purpose alignment for healthy relationships, clarity, confidence, and freedom.

Despite challenges, including battling depression and overcoming societal expectations about his passion for drumming, Yaron's journey led him to develop the CROP Cycle, a simple framework for men's growth in relationships, purpose, and freedom.

A gift for our listeners:

Download BOUNDARIES IN ACTION: Men’s Guide to Inner Freedom in 5 Essential Steps and gain more freedom, connection, and fulfilment. -

Get in touch with Yaron below:

Website: https://onbeingmen.com/

90-day training program:

THE MAN YOU WANT TO BE

In-person workshop for men in Sussex - April 2024 : YOUR CORE QUEST

YouTube channel:

Instagram:

Linkedin Yaron:

Mentions: Brene Brown's website.

Brene's TED talk - The Power of Vulnerability

Brene's TED talk - Listening to Shame

Get in touch with Sal

If this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you.

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This episode focuses on the risk of burnout due to excessive busyness and workload, particularly for entrepreneurs, small business owners, and high-level executives. There are some alarming statistics on the prevalence of burnout and provides practical tools to help listeners identify and address potential burnout triggers.

The main tools discussed are the "What" tool, the "Why" tool, and the "How" tool, which help individuals analyze their energy drains and sustainers, uncover the deeper meanings and fears driving their busyness, and incorporate physical movement to process stress.

Key Insights/Learnings:

1. Burnout is a significant risk for entrepreneurs, small business owners, and high-achievers due to the demands and pressures of their work.

2. Signs of burnout include feeling tired, drained, helpless, cynical, detached, and overwhelmed.

3. Identifying and acknowledging the signs and symptoms of burnout is the first step towards addressing the issue.

4. The "What" tool involves creating a list of activities that drain or sustain your energy, providing clarity on areas to reduce or increase.

5. The "Why" tool prompts self-reflection on the deeper meanings, emotions, and fears driving excessive busyness and potential burnout.

6. The "How" tool emphasizes the importance of physical movement and exercise as a means to process stress and maintain a healthy work-life balance.

7. Prioritizing self-care, such as exercise and movement, is essential for managing stress and preventing burnout.

8. Addressing burnout requires understanding and addressing the underlying causes, not just managing symptoms.

Show Notes:

0:00 - Introduction and statistics on burnout prevalence

1:00 - Personal anecdote about a client diagnosed with burnout

3:00 - Common signs of burnout

4:00 - The importance of acknowledging and addressing signs of burnout

5:00 - The "What" tool: Identifying energy drains and sustainers

7:00 - The "Why" tool: Uncovering deeper meanings and fears driving busyness

9:00 - The importance of healthy drivers vs. toxic drivers

10:00 - The "How" tool: Incorporating physical movement and exercise

11:00 - The necessity of prioritizing self-care and exercise

12:00 - Recap of the three tools and final thoughts

13:00 - Closing remarks and contact information

Get in touch with Sal

If this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you.

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This episode focuses on defining and cultivating a positive life. Guest Michelle Flynn and host Sal Jefferies discuss the importance of good habits for happiness and health. They cover several key topics:

• Food and Nutrition: Eating real, whole foods vs. processed foods. Understanding the gut-brain connection. Starting with basic healthy habits.
• Movement: Incorporating enjoyable movement rather than traditional "exercise." Walking, functional movements. Long-term consistency over short-term intensity.
• Sleep: Getting enough sleep, quality sleep, regular rhythm. Breathing techniques to improve sleep.
• Connection: Combating loneliness, finding your "people." Michelle's experience starting a women's group. The power of taking small steps to connect.
• Relaxation: Self-care, downregulation, giving yourself permission to take time. Small consistent actions.

Some more notes of key points and the areas to work on are as follows:

Food and Nutrition

• Real, whole foods are best - avoid processed foods
• Gut health impacts brain health and mental wellbeing
• Start with basic healthy habits like eating more veggies

Movement

• Find enjoyable activities like walking or dancing rather than traditional gym exercise
• Aim for long-term consistency over short bursts of high intensity
• Functional movements like carrying groceries build strength

Sleep

• Prioritize getting enough sleep, quality sleep, and a consistent rhythm
• Use breathing techniques to relax into deeper sleep more quickly
• Try mouth taping to promote nasal breathing

Connection

• Combat loneliness by finding people with shared interests/values
• Michelle's experience starting a women's group by just taking small steps
• Look for local groups on Facebook or Eventbrite

Relaxation

• Make time for self-care through activities like reading, yoga, massage
• Give yourself permission to take breaks and unwind
• Start small - even 2 minutes of breathwork helps

Other Notes

• Remember to treat your health holistically
• Grocery store layouts are designed to influence purchases
• Check out episodes with Leanne Weaver and April Baker
• James Clear's work on habit formation

Michelle's BIO

Michelle is a Cognitive Behavioural Therapy (CBT) Practitioner, Certified International Health Coach, Integrative Nutrition Health Coach with a Gut Health Certification, Experienced Life Coach and Mental Health in Recruitment Ambassador.

Michelle works with individuals and companies to help them understand their health and happiness goals (e.g. healthy diet, weight loss, reducing stress, increasing exercise, better quality of sleep, improved relationships, financial stability and exciting careers).

Contact Michelle and see more her website

Get in touch with Sal

If this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you.

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In this mini-episode, I explain how to build new habits to achieve big goals. The key points I expand upon are:

• Have a compelling reason why you want to achieve the goal. It should be emotional and really matter to you.
• Clarify your identity - who will you need to become to achieve this goal? Seeing yourself as that person will help drive your actions.
• Use structure and planning, not just willpower. Put actions to build the habit in your schedule as non-negotiable appointments.
• Make the habit obvious, attractive, easy and satisfying. Ask how you can design the habit this way.

Show notes:

• A compelling reason needs energy and emotion. It should really hit you and feel important. [00:01:00]
• Identity is who you will be when you achieve the goal. It pulls you towards the actions needed. [00:06:00]
• Scheduling actions makes habits a non-negotiable part of your week. Rely on structure over willpower alone. [00:08:00]
• The four ways to build a habit are make it obvious, attractive, easy and satisfying. [00:09:00]

Get in touch with Sal

If this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you.

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Welcome to a journey of endurance, resilience, and the power of the mind.

On this first episode of MMM Podcast season 2, we’re venturing into the rugged mountains of Spain with leadership specialist Clayton Drotsky, who faced a grueling 500-mile bike race that tested the limits of his physical and mental abilities. Join us for the story and the lessons that we can all learn. Clayton explains the pivotal role of mental preparation in his performance. And I explain some of the psychology and science about the impact of visualisation when considering how our brain uses a kind of 'prediction' system to meet reality.

Clayton takes us in to the moment of disbelief and despair when his bike chain snaps in the middle of the race and miles from any help. To deal with this catastrophe, it takes acceptance first, then focus to figure out how to get back in the race. This mindset of 'finding a way' is compelling and metaphorical too. It takes determination to deal with tough events in life and business and I love this story as I can relate to it. It's about finding a way even when things are tough which make life even more interesting and valuable.

Clayton and I discuss the lessons of the bike race and business - there are many parallels which is why I love this story. A big takeaway for me was how he used embodied visualisation to get there. It’s not just about seeing the finish line; it’s about feeling every emotion, every pedal stroke, every triumph along the way. We also discuss the mindset shift from conquering vast distances to appreciating the power of smaller, yet significant milestones. It’s a great lesson in the importance of long-term vision over short term thinking —an easy trap to fall into it.

This is more than a race; it’s a parable for moving forward in every aspect of our lives. Listen to the episode and I hope you get inspired too. Remember to embrace discomfort, meet the challenge, and please share your experience of overcoming difficulties.

Clayton's BIO

Clayton is a leadership coach with a 16-year track record of guiding large groups within Contact Centres globally.

With his experience, Clayton has honed his methods in leading diverse teams and has become a go-to resource for cultivating effective leadership skills.

Clayton uses his experience and ability to help leaders unify groups and foster a collective spirit. He helps leaders build meaning and create a sense of belonging which sees their teams rally behind a common vision.

It’s not rocket-science, Clayton teaches easy to implement methods leaders can put into practice and keep doing long after Clayton is gone.

Clayton helps leaders overcome their challenges, identify their personal goals and execute their commitments to achieve their goals.

Get in touch with Clayton here.

Get in touch with Sal

If this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you.

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"Why chasing work life balance is a bad idea and what you can do instead". Claire and I discuss this tricky topic and aim to provide ways for you to find more harmony.

• Defining work-life balance is hard. It can mean making time for work and non-work activities you enjoy in a way that works for you. It's an individual thing.

• We have cognitive biases like status quo bias where we continue doing things as we have done. Becoming aware of this is the first step to changing unhelpful patterns.

• "Balance" suggests 50/50 which may not be realistic or even desirable for some. Think beyond hours to where your attention and energy goes. Integrate life as a whole.

• Over-identifying with a work identity can harm work-life wellbeing and balance. Bring more awareness to your whole self.

• Environment design is powerful. What visual cues trigger certain habits around work and personal life? Set up spaces thoughtfully.

• Manage your attention actively. Multitasking often backfires for presence, focus and productivity. Practice being fully present.

• Reflect on what really matters through questions. What life choices serve my values? Make decisions deliberately.

• Start from within yourself - care for your physiology, emotions and mind. This builds a base for choices.

• There's no quick fix, but small consistent lifestyle choices compound over months and years.

• Choose one thing you'll do differently after listening to start applying this to your life. Then build from there.

Contact Claire here

Get in touch with Sal

If this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you.

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In this episode, I speak with April Baker, CEO of the loneliness charity TogetherCo, about combatting loneliness and isolation by improving your social health. They discuss the differences between being alone, loneliness, and isolation. April shares her personal struggles with loneliness in her twenties while outwardly appearing to have an active social life.

We explore how the COVID-19 pandemic impacted people's social connections and mental health, especially for those already isolated or lonely. They talk about how to strengthen social health even for busy, successful people who still feel lonely. April offers practical tips like taking stock of your current relationships, performing small acts of kindness daily, and getting involved in your community through volunteering.

Key Takeaways:

• Loneliness is feeling disconnected even if you're around people; isolation is being unable to leave home or interact.

• You can appear to have an active social life online but still feel profound loneliness.

• The pandemic severely affected social health for many, especially older adults.

• Strengthen social health by taking stock of key relationships, showing kindness daily, and volunteering in your community.

• Making social health a priority is just as important as diet and exercise for overall wellbeing.

Quotes and insights from the episode:

"Loneliness is feeling disconnected even if you're around people...you could be lonely in a room full of people and look like you’ve got loads of friends."

"Loneliness is as bad for us as smoking 15 cigarettes a day. It really is a killer."

"The pandemic was a destroyer for some people, some people I know, older people... Soon as that was taken away, their mobility went right down, their movement went right down, their health often collapsed."

"Everybody deserves somebody. We come, we don’t come into this world fully alone...we shouldn’t go out on our own as well. And then sadly, people do."

"Making social health a priority is just as important as diet and exercise for overall wellbeing."

April's Quote:

"Loneliness is feeling disconnected even if you're around people...you could be lonely in a room full of people and look like you’ve got loads of friends."

Get in touch with April & Together Co:

Together Co is Brighton and Hove’s loneliness charity. We create connections to change lives.

Get support | Help fund our services | Volunteer

Follow TogetherCo on Twitter | Instagram | Facebook

Get in touch with Sal

If this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you

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I’m delighted to share insights from my latest podcast with Toby Buckle about leadership, management and movement.

We open up conversation of conscious movement in the workplace. Body language and state (emotional) management has a profound effect on us and our performance.

A concept I have is that we don’t live in a body, we THROUGH a body. I like to help people define how they can move well and feel strong plus alleviate stress by moving and staying connected to their body. So much stress is based on psychological threats but it’s experienced in the body.

Toby is also a Tai Chi teacher and he explained to me how we can use that lens to view senior people’s activity with. Toby says that post pandemic, there’s even less movement based on working practices. Video calls are an example of we are moving less compared to when we walk and talk on a voice call. Perhaps that’s something you can consider in your own working day.

There’s a brilliant exercise we go through based on 3 zones – Comfort, Stretch and Panic. These can be done as imaginary zones on the floor you can actually ’step’ into. Toby explains this this process and it’s super helpful to help understand how to get into the ‘stretch’ zone where you can grow. Coming out of our head only and connect to the embodied experience is so powerful.

Tai Chi, much like Yoga, teaches how to be grounded and become present and able to take on things when we are grounded. These principles can be learned through movement practices. Our body happens before our head (most of the time) and we can harness this with self awareness to connect better with others, especially as a leader.

We talk about the distinction between motivating and demotivating strategies - How this can work for you or against you. Building in buffer zones to reflect and have space between meetings and ideally include some movement, even if you’re watering the plants in the office (Toby’s real example). My suggestion is “how can you move more?” Looking at what you’re doing and not doing can be revealing and help you strategise to move more on a daily basis.

What are you role modelling to your team and your family by your choices around movement? How do you describe yourself? Our identity statements are ones to watch. Toby uses a big ‘away-from’ thought to help motivate him. All these factors play into making new choices around movement and exercise and thinking in long-term timelines will be factors that create a formula for healthy habit building.

Get in touch with Toby

You can find all Toby's details and info on this website.

Get in touch with Sal

If this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you

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Do you frequently say yes when you'd rather have said no? Are you caught up in the cycle of people pleasing to avoid confrontation or for fear of upsetting someone? In our latest podcast episode, we take a deep dive into the modern phenomenon of people pleasing and its impact on life and work. In this episode, we're going straight into the people pleasing pattern, why we have it and how we can move on from it

Understanding this pattern is crucial. It's not just about making others happy or keeping the peace; beneath the surface lies a complex web of low self-esteem, fear of confrontation and ingrained cultural or familial biases. You're my latest podcast episode, I share example of Steven, a high achiever who struggled with saying no. I helped him peel back the layers and discovered that his people-pleasing was a strategy to avoid confrontation. His pattern of people pleasing or what is often termed, fawning’, was draining him. By understanding that it was a (subconscious) strategy to avoid conflict, it kept happening. We he realised most ‘no’s don't equal confrontation, then things could change.

The key is to recognise your neurological state - are you in flow, fight, flight or freeze mode? Instead of succumbing to a flight response, adopt a problem-solving mindset. Challenge the belief that saying no equals confrontation and acknowledge the layers of past biases that may be influencing your behaviour. Combine this with challenging your own beliefs and fears, you can start to have a different response.

Consider shifting your attitude to a present-focused approach and let go of old patterns. Your value is immense and the narrative of low self-worth can be challenged and rewritten. Own your achievements, no matter how small, and start investing in your own self-worth bank.

Remember that being true to yourself doesn't mean upsetting others. You can say no graciously and authentically, making room for your needs while maintaining healthy relationships.

If these insights resonate with you, or if you have specific questions about overcoming people pleasing, please leave a comment or contact us. Let's break free from the unhelpful pattern of people pleasing and embrace a life of authenticity and empowerment.

Get in touch with Sal

If this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you

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The Importance of Real Human Connection in the Workplace

Introduction: In this episode, we explore the vital theme of real human connection and its profound impact on both individuals and teams. My guest, Lianne Weaver, shares her insights on the evolving landscape of workplace dynamics, touching on issues of disconnection, loneliness, and the changing nature of training.

Key Themes:

1. Disconnection in the Workplace:

2. Lianne kicks off the conversation by narrating her personal story, shedding light on the pervasive issue of disconnection in the workplace.

3. The discussion revolves around the importance of self-awareness and how individuals respond to it—whether it becomes a catalyst for personal growth or a barrier that keeps them stuck.

4. Responsibility vs. Fault:

5. A crucial point emerges regarding the distinction between responsibility and fault. The conversation explores the concept of post-traumatic growth and the choices people make in the face of challenges.

6. Lianne shares her expertise in guiding individuals on what to do once they become self-aware, emphasizing the development of resilience and anti-fragility.

7. Leadership Challenges:

8. The conversation takes a closer look at the biggest problems in the workplace, with a particular focus on leadership.

9. Sal & Lianne discuss what is missing in leadership and the root causes of workplace issues.

Personal Experience and Effects:

• The discussion delves into the personal experiences of individuals in the workplace, examining the effects of loneliness and disconnection.
• Lianne introduces the concept of personifying problems and highlights the role of connection in shifting focus from oneself.

Practical Solutions:

1. Demonstrate Don't Broadcast:

2. A key takeaway for leaders is the importance of leading by example. The hosts discuss the impact of modeling behavior for others to follow.

3. Recovery Breaks:

4. Lianne shares research findings on internal and external recovery, emphasizing the significance of mental rest along with physical rest.

5. The discussion touches on practical strategies like recovery breaks and the importance of incorporating activities that induce a flow state.

6. Employee/Team Member Perspective:

7. Sal & Lianne explore the perspective of employees and team members, advocating for self-reliance and setting firm boundaries.

8. Attention residue is discussed, highlighting the challenge of being fully present and the importance of declaring a mental "shutdown" at the end of the workday.

Steps to Foster Human Connection:

1. Daily Human Contact:

2. Sal & Lianne stress the importance of daily human contact, even if it's a brief interaction at a local shop.

3. Being Fully Present:

4. Being fully present is identified as a critical factor in fostering real human connection.

5. Effective Communication:

6. The episode concludes with a discussion on communication styles, urging listeners to reflect on their communication habits and practice the pause for meaningful conversations.

7. Lianne's go-to strategies, "And then what?" and focusing on the breath, are highlighted as powerful tools to take actionable steps toward improving human connection.

A note on distraction.

• It takes an average of about 25 minutes (23 minutes and 15 seconds, to be exact) to return to the original task after an interruption, according to Gloria Mark, at the University of California, Irvine.

Join us in this thought-provoking exploration of why real human connection matters in the workplace and how we can actively cultivate it for a more fulfilling and productive professional life.

Get in touch with Lianne

Head to Lianne's website - Beam Training to learn more.

Get in touch with Sal

If this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you

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Being stuck, indecisive and not moving forward is draining.

In this mini episode, explain some of the psychology and emotional patterns that might be a play for you. Explain the difference between patience and indecision.

What is a decision? I explain more in this episode and what's behind the reason we can't make a clear decision.

Losing money / time / judgement from others can be a big part of this pattern. What are your fears?

Analysis paralysis - overthinking is another key issue. This suggest tha'ts it's not a cognitive/thinking problem, more likely an emotionally charged problem that hasn't been addressed.

And finally, the 'perfectionism' pattern might be what's holding you back. It's another sneaky pattern that may be fuelling indecision.

Most of the time, the only wrong decision is usually indecision!

Get in touch with Sal

If this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you

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How to find success that leads to fulfilment in life & business. This episode looks a LOT deeper with my guest, Marc Convey, who's life journey includes overcoming adversity from a traumatic accident at 14. Then going on to succeed in work and business and more recently, a journey of deep self reflection.

In a world where we often judge by appearances, it's easy to assume that what we see on the outside reflects what's going on inside. However, Marc, a storyteller and advocate for the Baton Of Hope suicide prevention charity, challenges this notion and reveals that our external image doesn't always mirror our internal reality.

Marc's powerful story, shaped by his journey from a life-altering accident at 14 and years of healing and rehabilitation, teaches us the importance of looking beyond appearances. He challenges us to redefine our understanding of success and acknowledge that trauma is a shared experience, not one we endure alone. By embracing these lessons, we can foster a more compassionate and understanding society.

Marc says, "I wear my trauma on the outside. And I've made friends with the voice inside my head." He invites us to walk alongside him by the reservoir of his story and trauma, emphasising that he can choose when to dip into it and share, without becoming fully immersed in it.

In this journey of understanding, I am reminded that "You never know someone's story." It's easy to make assumptions and project our beliefs onto others, but true connection requires asking genuine, compassionate questions and truly listening. There's a stark difference between listening to understand and listening to reply.

From my time talking with Marc , there were 3 key points we all can use:

1. Question Your Perception: Sometimes, what we believe we see on the outside doesn't align with the internal reality. Marc shares his experience of working with seemingly successful individuals who, behind closed doors, reveal their fears and insecurities. Success can be a facade, and it's vital to question our assumptions.
2. The Power of Conversation: In our hyper-connected world, genuine human-to-human contact remains irreplaceable. Connecting, listening, and being authentically human can provide invaluable support to those who may be suffering in silence.
3. Be a Deep Listener: When was the last time you felt truly heard? When someone asked you a profound question? In a world where superficial interactions are abundant, the power of deep listening can change lives.

Meet Marc Convey, the incredible inspirational speaker and burns survivor from Brighton. Despite life-altering injuries from a devastating fire, Marc's resilience and determination have turned him into a beacon of hope worldwide. He shares his story and insights as a powerful speaker, promoting mental health, wellness, and chasing dreams despite obstacles. Marc is also an accomplished entrepreneur and creative professional, bringing his unique talents to various industries. Discover how his passion and expertise can help you achieve your goals.

You can reach Marc on LinkedIn here

Get in touch with Sal

If this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you

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Worrying about the opinion of others can be a massive problem. It can take a lot of energy and can be draining.

We are social species and it does matter how we are in our trusted group BUT the incessant worrying can be a maladaptive response that can end putting more distance between us and others if not understood and dealt with properly.

Marcus Aurelius, the Roman emperor and philosopher said, "we all love ourselves more than other people, but care more about their opinion than our own"

I talk about how shame can be an underlying feeling that may be connected to this.

Can we move from Pariah to an Outlier? How do we tap into that authentic voice within to guide us?

4 Main Insights.

1. How often do you think spending about other people? We spend most of out time thinking about ourselves.
2. Instinctual responses are often out of alignment with how we are living today. Expressing yourself to others is liberating.
3. Avoid being part of the problem- Avoid judging; self, others. Change your perception of judgement being everywhere.
4. What is your body response? If you connect with the sensations that arise, you notice... allow to be without trying to change it. Simply notice and it will shift.

Get in touch with Sal

If this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you.

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Tanith Lee aka 'Mrs Menopause' joins me as a specialist to talk about the menopause with a particular focus from a man's perspective.

I share my personal experience with this as my partner is going through the peri-menopause and it has been a challenging experience for both of us. I also have numerous clients going through the menopause so I have exposure to the impact on women and their life/work.

As a partner of someone, you might start to notice changes your their partner and fee the effects on you and your relationship. Can we change the description of a 'symptom' to a 'signal' of what's going on - when you see these you can start to get interested in these.

Tanith says that peri-menopause > menopause shouldn't be feared. If we can go into this with knowledge and compassion (rather then fear) then this is a good place to start. Stress will make the experience worse so that needs addressing.

I talk about the nervous system which needs to be understood. The stress response is either 'fight' mode or flight' mode. If you feel anger can it be expressed healthily without trying to avoid it or shutting it down? we discuss this in depth. Tanith explains the common narrative is to calm everything down BUT menopausal 'rage' but we discuss this and how you can take actions to process this rather than suppressing what you're feeling.

How can we communicate better? How do men deal with the difficult feelings that might come up such as rejection?

We discuss all of this and provide various options you can do.

And yes, we also discuss intimacy!

Finally, we cover the powerful impact of exercise. The relationship with your body needs to be nurtured. Tanith explains the issues to be aware of due to hormonal changes. How you feel is the ultimate payoff and if you can find 'joy' this is such a lift. I call these moments 'Joy Lilly-Pads' to hop from between the difficult times.

Get in touch with Sal

If this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you.

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Mark Wingfield shares how the Havening Technique can help us with with the difficult things in life - adversity, trauma, tragedy and threats.

Havening means to put a person in a 'safe haven'. Mark's background is in conflict and self defence and has seen how this new approach can help many people who've overcome so many issues.

The science behind Havening: Mark explains that Gamma waves are the predominant brain waves at the time of traumatisation. This high oscillation of calcium creates a number of consequences of various neurotransmitters. Simply put, receptors in the amygdala are connected and stay with us like 'glue' - it becomes a programmed in the brain with a response to any triggers that were there at the time of traumatisation.

When we touch certain areas of the body, we generate a delta (brain) wave. This is much slower than the Gamma waves the brain creates when in a state of traumatisation. These Delta waves send signals that help us feel safe, they are a self-soother. In turn this changes the chemical balance in out brain and helps remove the 'glue' that held the receptors in the trauma state.

Get in touch with Sal

If this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you.

Get in touch with Mark

Via Linkedin

Havening Max Website

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When I coach freelancers, founders or business owners we are always working on individual first. A person's belief system, perspective and one of you in front both their personal behaviour and professional actions.

Are you putting all your energy into your business that you are neglected your health and body?

Are you trying to so hard to 'succeed' in your business that you're sacrificing too much of yourself? Many people do this but as a long term strategy, it's a bad idea. As Max Strom says "if you lose your health, you lose everything "

This mini episode contains some case studies of people I've worked with and strategies you can consider for how you can also benefit from a healthy body as part of a healthy business.

Get in touch with Sal

If this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you.

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Where do you go if your regular doctor doesn’t have an answer for a health problem?

What is the difference between conventional medicine and health optimisation? This is a fascinating conversation with Dr Ed Caddye who works in both fields. If you want to learn about the future of medicine and healthcare, this is an eye-opener to say the least.

As Dr Caddye says, "just because you’re not SICK, it doesn’t mean you are HEALTHY"

Some of the cutting edge fields we discuss we cover are:

7 pillars in Health Optimisation. Measure metabolism at cell level ‘metabolites’ Using objective testing and markers to assess health.

A simple but profound approach. From A+B+C > A = absence of disease. B = balance of anabolic and catabolic processes (builds things up and what breaks things down). C = depending on the lifecycle of the Individual.

Bottom up and top down approach in the nervous system to health. Evolutionary Medicine, Trauma and BioEnergetics are some of the exciting new fields available.

This is a must listen!

Get in touch with Dr Ed Caddye and links.

dredcaddye.com

@dredcaddye

homehope.org

movedacademy.com

Ed mentioned Elliott Wise at Limitless University. Link to the Monday morning huddle on zoom every Monday at 7am

Get in touch with Sal

If this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you.

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Breathwork is the conscious manipulation of how we breathe to affect an outcome in our body and mind.

The science and practice of breath work is becoming better understood and in this episode I explain fundamentals of breathing mechanics and what you can do to reduce stress and change the way your feel by breathing in a particular way.

Simply put, if you experience stress on a regular basis, you need to know how and why your breathing is directly correlated to managed your body and emotional state.

Get in touch with Sal

If this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you.

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Aches, pains and restricted movement may be the result of a lack of mobility training. Gemma Ferguson and I go deep into what mobility is, how to integrate it into life and other exercise activities.

Mobility is way more than a bit of stretching. It's a foundation for all other movement - in every area of life. The positive effects on the body and how I feel make this a non-negotiable part of my training.

Gemma and I both teach Yoga and movement disciplines and we discuss the differences between yoga and mobility. We also call out the negative impact and risk factors a lack of mobility has on strength training and exercise. Gemma has such a positive energy and and I think you'll get a lot from this episode to support your body and fitness training.

Get in touch with Gemma

Facebook: gem.fit

Instagram: @gem.fit_

Website: https://gem.fit/

Get in touch with Sal

If this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you.

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Self criticism can be so hard to live with but sadly it's very common for many of us. I share my personal experience about how my own critical voice has affected my life, how it came about and what I needed to do to deal with it.

More importantly I share the reason we may have a critical voice and what it core reason actually is...

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Get in touch with Sal

If this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you.

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Self care impacts everything - your health, your relationships, your work. In this episode with Tom Weaver, we cover Tom's pillars of self care.

The 8 Pillars include:

Sleep - misconceptions, how to do it right, breathing at night, my strict boundaries, no screens

Movement - how movement is different to exercise - the threshold being 5649 steps not 10,000

Nutrition - how can we listen to our bodies, what you can do test it

Hydration - the liquid we drink, how much and how often

Breath - The nose not the mouth, What we are doing wrong, I could talk for more than 2 hours on this topic alone

Stillness - The hardest one for me, stillness is more than meditation,

Purpose - I can go into why I felt I needed to leave construction to do what I do now.

Relationships - speaking to real people, being connected through other means than digitally.

Resources and links

This book is all about our solutions at Beam to the Fundamentals we spoke about - Radical Self Care by Lianne Weaver

Sleep

Why We Sleep by Matthew Walker

Breath

The Breath Library

The BreathSource

The Breath Cure by Patrick McKeown

Stillness

I use the BreathSource app for moments of stillness

Purpose

Sum: Forty Tales from After Lives by David Eagleman

Relationships

The Good Life by Robert Waldinger

~~~~~

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If you like this podcast, please subscribe to Mindset, Mood & Movement via your favourite podcast app. And if you have a friend who needs to hear this, please forward this episode on to them.

Get in touch with Sal

If this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you.

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I used to suffer from anxiety. In this episode, explain how the nervous system works and the importance of our stress response. I share my own personal journey to learning and overcoming anxiety and I trust this will help you if you are struggling with anxiety.

Key topics.

Poly vagal theory and how the nervous system works.

The prime job of the nervous system is to spot threats and keep us safe.

It is natural to move to a different emotional states throughout the day.

There are many practices including breathing and movement help us come back in to balance.

If you're a sensitive individual, it can be hard to navigate the world until you understand how the nervous system works and how the mind interest this.

Subscribe and share

If you like this podcast, please subscribe to Mindset, Mood & Movement via your favourite podcast app. And if you have a friend who needs to hear this, please forward this episode on to them.

Get in touch with Sal

If this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you.

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I'm in conversation with Adam Morgan, a clinical psychologist. Our focus is to share our mutual knowledge and skills about how to regulate emotions and why combined with how to find meaning.

Emotions and meaning are deeply connected which is why we are covering both subjects.

Key themes & learnings

Anxiety has an important role to play (it's not necessarily bad) - we need to understand when it's appropriate and when to regulate emotions.

Stress can be good for us - it can help us grow but distress is a problem so we need to distinguish between these types of stress.

Anxiety can alert us to look closer at our internal world and/or external world and make changes as appropriate.

Meaning - finding what we are competent at and what brings us joy. Do what you love.

Connectedness - with nature and people we care about.

Importance - everything will pass which is vital to remember

~~~

Adam has a not for profit organisation where you can access their BrainGym - a set of tools and processes go help you regulate emotions.

Real Life Psychology has plenty of resources you can access for free.

Subscribe and share

If you like this podcast, please subscribe to Mindset, Mood & Movement via your favourite podcast app. And if you have a friend who needs to hear this, please forward this episode on to them.

Get in touch with Sal

If this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you.

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The desire to do it all is powerful but is often unhealthy. It's easy to believe that you have to achieve everything before you can feel satisfied. The problem with this habit means it can feel all consuming and you never really get there. Even worse, if you keep going, this could lead to burnout - and that's absolutely no place you want to get to.

In this episode, I share some of the principles and practices that I have worked with to help my clients understand, address and overcome this.

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If you like this podcast, please subscribe to Mindset, Mood & Movement via your favourite podcast app. And if you have a friend who needs to hear this, please forward this episode on to them.

Get in touch

If this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you.

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Beliefs shape our thoughts and feelings about money and wealth. My guest, Kevin Boyd is a financial coach and we discuss the financial and psychological influences that affect us. Kevin shares many practical steps you can take to have a healthy relationship to wealth.

The main topics include:

Wealth and morality - wealth can be healthy and moral.

What do we mean by wealth? We unpack a better understanding of money, income streams/types, assets and health.

How much is enough? - defining this and how.

Beliefs and mindset - how these affect wealth.

Kevin’s BIO

Ever wondered why some people are wealthier than you? Do they know something you don't?

Well, that was the question that haunted me when I turned 40. I had nothing saved for my retirement and I wanted to know how other people had managed to get wealthier than me!

I have spent the last two decades studying and practicing how the wealthy behave. After becoming financially free in 2010, I committed myself to help others achieve the same through first publishing my 2012 bestseller The Job Delusion and then training as a UK Financial Adviser.

My mission in life is to help you understand the rules of the financial game, change your self-defeating behaviours around building your wealth and guiding you towards financial freedom!

Kevin's Offer:

Get a free copy of the 2023 edition of The Job Delusion and receive a free 20-minute audit of your current financial position.

Resources:

Great book to get started is Secrets of the Millionaire Mind: Think Rich to Get Rich!

Best UK Budgeting app Snoop

Best investment podcast - Merryn Talks Money

And if you want to check out Bjorn Lomborg and his ideas about how best to save the planet then here is a podcast for you, to save reading his rather long book False Alarm.

Get in touch with Sal

If this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you.

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When we view ourself as an ecosystem, we see how the whole system works, interacts and affects each other. More importantly, this allows people to make significant changes that go way deeper and create more impact in life and work.

I use a unique approach to personal development that works with the mind, mood and movement together. In this short episode, I explain this approach and process with examples.

If you're stuck, stressed, exhausted and ready to changes this might show you a new way...

Get in touch with Sal

If this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you.

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Time, productivity and stress are key issues that affect our work. Get it right, and you'll be in flow, productive and happier. However, poor time management means reduced efficiency, increased stress and takes us in the wrong direction.

With my guest, Matt Pattison, we discuss these challenges and areas to provide insights and answers. Using Matt's skillset of design thinking, combined with my knowledge of psychology and human behaviour, we endeavour to give you practical steps to take away and apply.

The main points you'll learn are:

Design is a way of thinking and seeing the world and you can apply it in your world and work to.

Connection - real world connection with other people.

Human behaviour - reactions, responses and we are influenced by our mind and our environment. Working with both will positively impact you.

Design your day - it's your life and your calendar so design it in a way that is aligned to your natural body's needs.

Stress - it's how we respond to stressors that is vital. Understand yourself and your needs and how you respond to events.

Matt Pattison BIO

Matt's eclectic career has taken him from clinician to researcher, designer to film maker. He works tirelessly to design products and services that represent the lives and needs of everyday people across context and culture. He describes himself as a multi passionate entrepreneur and for anyone who might have spoken with him you know conversations can go deep, future focused and diverse pretty quickly. So we will see where this one goes.

Links & References

Matt's Design Thinker course: Apply design thinking to your work, your life and yourself [FREE]

Matt's Mindful Eating course - Slow The Fork Down

Referenced books Matt discussed and a couple more.

1. Business Model Generation and Value Proposition Design by Osterwalder et al.

2. Sprint: How to solve big problems and test new ideas in just 5 days Jake Knapp et al

3. Make Time- Jake Knapp et al

Also worth a look:

1. Tiny Habits - BJ Fogg

2. Gary Brecka on Diary of a CEO with Stephen Bartlett - Episode 225 [Feb 2023]

Sal's link and references

George Miller 1956. Research into how many things we can hold in our attention. +/- 7 pieces of information

Research on brain processing

Early morning daylight affecting the cortisol ‘pulse’ and circadian rhythms

Get in touch with Sal

If this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you.

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Growing up, I wrote a self-development list at the age of seven, believing that it contained everything I needed to do to fit in. Over the years, I managed to check off many items from that list, but despite my efforts, I didn't feel like much had changed on the inside. I went on a quest to answer the many questions I had about myself, the mind, and the whole experience of life. This journey has taken me to many places, from self-help to therapy, philosophy to yoga, psychology to performance coaching.

Through my experiences, I've learned that our beliefs, emotions, lifestyle, and physicality are all interconnected with the story we hold about ourselves. And the good news is that we all have the power to change that story.

As sensitive, intelligent, and motivated individuals, we all have things we want to improve about ourselves that we believe will change something fundamental. But sometimes, when our efforts to change the world around us fail, we get frustrated and stuck. The key is to recognize that our opportunity lies within ourselves.

Hi, I'm Sal Jefferies, and I help people free themselves from negative beliefs and old ideas while developing a new, deep confidence in themselves. In my new podcast, Mindset, Mood, and Movement, I speak with specialists from the fields of health, psychology, movement, performance, and leaders like you. Together, we'll uncover how finding coherence between our mental, emotional, and physical wellbeing can help us move beyond anxiety, build a deep conviction, make an impact in life, business, and the world, and generally, be happier in the process.

Don't miss an episode. Subscribe to Mindset, Mood & Movement on your favourite podcast app or visit sal.fm to follow the show.

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Hey, welcome to this interview with Victoria Salomon and myself, Sal Jefferies. In this episode, we discuss from our respective fields the theme 'Your story is in body as well as your mind'. We share how working with body and mind can unravel blocks, heal traumas and help you become strong.

There are 3 areas we cover from working with the body and the mind:

• Healing trauma. (physical or emotional)
• Pain relief
• Freedom / confidence

Victoria works with healing trauma from a body-based practice. I work with mindset, mood (emotions) and movement. We have a deep and insightful conversation about some of the ways we both experience healing and growth. We hope you find insights and new knowledge and thank you for listening.

Key topics and timing:

00:01 - Intro

01.00 - What the body can tell us. Feet and movement can show up all sorts of things.

06:50 - Posture is very telling. What does your posture say about you?

09:45 How to deal with ‘issues’ held in the body

17:05 - Victoria explains how trauma expresses in the body. Looking at this from a systematic approach and what can be done to aid the process of healing.

22:47 - I continue on from Victoria about trauma and share my perspective . Getting back control is a vital part of processing. Our story is a key part of our identity and that needs to be considered.

29:29 - Peri-menopause and menopause. How biology = psychology and what you can consider if you are at this stage.

36:35 - Breathing and why it matters plus Victoria’s process plus my approach to working with breathing for health and mental wellbeing.

46:00 - Why relaxing the tongue helps release the jaw. This has a huge effect on breathing and emotional state. Victoria gets us to think about the timing and movement we can be aware of when breathing well.

49:44 - Summary of the themes. How thinking systemically can help with all kinds of issues from pain, trauma, lack of confidence or anxiety.

“Suffering is being stuck. Being free is movement; whether that’s physical movement, breath movement or mind movement”

For more information about me, please go to my website: https://saljefferies.com. For more information about Victoria and her work please go to: https://ixcheltherapies.co.uk

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New Year resolutions brings out different thoughts and feelings for many of us. They can be fun and effective but easy to break. If you want to make lasting, positive change then there are several steps which will ensure you will meet your goals in a healthy way.

In this episode, I share three steps that are fundamental to take when making any goals and outcomes.

Step 1. What do you really want? You need to clearly define what it is you want, what it feels like, what the specific details are to avoid ambiguity.

Step 2. Why do you want to do this? You need to develop a compelling reason combined with your motive or drive to ensure that you can achieve your goal 

Step 3. How are you going to do this? By combining decision, commitment and structure you will have a much clearer and easier process to follow.

Finally, you need to give this time, lots of time if it's going to be worthwhile and sustainble.  

Do you share your thoughts, comments and questions with me as I always love to help.  You can reach me at my website; www.saljefferies.com or on Linkedin and Instagram - @saljefferies

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Do you find yourself worrying excessively?

Has the pandemic and the ongoing fall out caused you to spend way more time worrying and it's becoming unhealthy?

In this podcast episode, I cover this topic and share insights and practical knowledge of why we worry, how to change the habit of excessive worrying and how to access deep inner strength.

I cover specific areas including:

💡 What the purpose of worry is.

💡 How worrying can become a habits and how to break that habit.

💡 Catastrophizing and a strategy of applying a non-attachment.

If this triggers something for you, do reach out as I specialise in helping smart people who overthink get a wider perspective, find courage and apply that in business and life.

Do you share your thoughts, comments and questions with me as I always love to continue the dialogue.  You can reach me at my website; www.saljefferies.com or on Linkedin and Instagram - @saljefferies

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Do you replay the conversations you had through the day? Perhaps you even start mentally rehearsing what you'll say/do tomorrow - and that can be exhausting!

Having a busy mind full of racing thoughts is unpleasant and a major cause of stress. Incessant thinking and negative thoughts can feel overwhelming and difficult to control. In my latest podcast episode, I share some helpful strategies of how to take control of the mind when it's become too busy.

Three strategies I cover in more depth are:

1. Breathing and state - consciously control in the breath directly changes your neurological state and emotional state.

2. Create space between things - having no space for your mind to process things is not helpful. Putting in small breaks between work, meetings, activities is helpful.

3. Control the inner noise - turn down the volume and then move your attention to external sources.  

Please send me your experience and if these help you or you'd like to understand more. I'm always happy to continue the conversation and answer questions as this is a big topic with much more to explain.

Contact me via email: sal@saljefferies.com or @saljefferies on Instagram and LinkedIn

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One major cause of stress is overwhelm. When you've taken on too much and it's taking it's toll. In this episode, we cover this topic, how boundaries are vital and ho to put them into place.

A boundary can be defined by asking 'what’s OK and what's not OK'? and often saying YES when it’s better to say NO. There can be emotional, psychological and physical boundaries - time, financial, workload etc

Listen now to learn more and get some further strategies to help you reduce overwhelm and reduce stress. 

Do send me your comments and thoughts as I'm always happy to continue the conversation (well this is an episode about good listening!)

Contact me via email: sal@saljefferies.com or @saljefferies on Instagram and LinkedIn

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Ways to overcome stress - the desire for things to work out as we’ve planned but then don't can cause a whole host of stress.

In this episode , I cover 'why' this might be causing you a stress and what identifying the difference between control, influence & acceptance can do to help.

The 3 questions to ask are:

Where are you in control?

How could you influence the situation?

Where & when are not in control ?(concern)

How can you accept the situation?

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Do you worry what others think of you? If so, this episode or unravel some of the reasons why you may have this thinking habit and the steps you can take to change this. This annoying habit can happen to anyone and is an energy drain and simply unhelpful way of thinking.

Stages to overcome this repeating pattern.

1. Remember we are social species - we are part of a group and it matters that we feel accepted and part of the group. You can challenge your worry at this stage by checking if your concerns are substantiated - eg, have you done anything obvious to upset the group? If not, then this can help loosen the worry
2. What’s the deeper fear underneath the worry? The fear needs to be seen for what it is so you can address it. Eg, if it’s about lack of self confidence, then the ‘worry’ is showing up to highlight this, maybe to keep you safe but it’s a golden opportunity to address the root fear and transcend it into change.
3. Where’s you point of control? Are you giving your power away by allowing the opinion of others to deeply affect you? You may want to bring your centre of control back; to yourself. If you show up with respect, courtesy, values, attention, kindness etc then you will know you’ve got a much stronger internal reference point and you’ll be less affected by the worry pattern.
4. Become discerning where you place your attention - who do you listen to, who’s feedback is valuable is who isn’t worth giving time and attention too will significantly help you. Listen to who truly matters, ignore those who don’t!
5. Final golden nugget - listen to the podcast to hear this to one.

Do send me your comments and thoughts as I'm always happy to continue the conversation as it's a big topic with much more to explain.

Contact me via email: sal@saljefferies.com or @saljefferies on Instagram and LinkedIn

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How do we make choices that suit us, others and the environment?  In this episode I share a personal journey about changing what I eat and how I used a specific process make that choice.

The difference between conscious choice (discernment, consideration for others, clear facts to assess) vs unconscious choice which includes habits, societal norms, outdated beliefs, misinformation is an important area to get in to. We make choices every day and they affect us, others and the world around us.

My model of making considered choices:

1. How does this affect me.

2. How dies this affect another

3. How does this affect the environment

This process is something I've applied to choosing a plant-based diet and to business. It's an expansive and inclusive way of thinking about choices work and reciprocity - how things come back to affect us.

My views on food and nutrition feel right for me and I use it as an example that is relevant to my health and how I think about the environment.  Each of us need to make our own choices and my intention is to highlight the process which may help you, whether that is for health, personal or business. The meta model can be very useful to open up possibilities and learning so all choices are more conscious.

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In this episode, we will be covering the topic of panic buying and why we might do it. I explain the difference between the rational mind and the emotional mind how we can be triggered into certain irrational behaviour. There are deep rooted reasons for this behaviour and it's important to know how and why this happens. If you get triggered, it’s normal but not necessarily helpful and I share some important understandings that can help. If this is an issue you have been affected by, I share a practical process for how to overcome irrational thinking at the end of the podcast so you can get back in control of your emotions.

Do send me your comments and thoughts as I'm always happy to continue the conversation as it's a big topic with much more to explain.

Contact me via email: sal@saljefferies.com or @saljefferies on Instagram and LinkedIn

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Do you experience anxiety, stress and fear?  Want to learn how breathing can affect your nervous system and get in control of how you feel?  

In this episode , I explain the following:

• How breathing can change our emotional state.
• What the 3 levels of the autonomic nervous system do (flow, fight/flight, shutdown)
• How to change the story you might be telling yourself for something more liberating.

In the final part, I take you through a simple but effective practice to get control of your state and feel in control and safe.

Do send me your comments and thoughts as I'm always happy to continue the conversation as it's a big topic with much more to explain.

Contact me via email: sal@saljefferies.com or @saljefferies on Instagram and LinkedIn

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Listening well can open up wonderful conversations and create connection between people. Sometimes, we might not listen as well as we could and other times we are simply not being heard by the other person. In this podcast, I share my experience about levels of listening and a simple strategy to become a better listener.

Here is a playful description from poor listening skills through to the most wonderful:

1. “My broadcast”. Making statements and it’s all about the speaker
2. “It’s still about me “- will use any trigger to bring the conversation back to them but has some space in there broadcast
3. “I know best” - Listening to give advice (often without permission)
4. “I’ll give you 5mins of airtime “ - starting to be able to listen but the speaker is still needing most of the airtime.
5. “Hear and be heard” - the speaker and other are in balance and there’s genuine interest from both sides (Think on your feet and flow with the dance and rhythm. (Distinction is asking questions and being present).
6. Deeply listens... here’s beneath the words, hears the truth and listens with whole body from not actually listening

Do send me your comments and thoughts as I'm always happy to continue the conversation (well this is an episode about good listening!)

Contact me via email: sal@saljefferies.com or @saljefferies on Instagram and LinkedIn

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Why do we stay stuck in life or business? Sometimes I can seem as if there are so many options it's overwhelming. Other times we stay stuck and even though it can seem counterintuitive, for some reason we just keep repeating the same old thing. In this episode, I explain how the mind has patterns and thinking (or cognitive) biases. Anytime we are stuck in life, there's a high chance that 'status quo bias' is at play.

My aim is to give you bite-size understanding of this topic and something that you can do immediately. In the last part, I give an exercise that you can do to help you get unstuck and find out the underlying themes and beliefs you have. Do send me your comments and thoughts as I'm always happy to continue the conversation. 

Contact me via email: sal@saljefferies.com or @saljefferies on Instagram and LinkedIn

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Do you have a nagging feeling that whatever you do, some day you’ll be found out that you’re not quite good enough? Do you work hard but fear that it’s never quite enough? Do you wish you were more confident?

If so, then you’re likely to be experiencing ‘Imposter Syndrome’.

When your confidence is lower than your competence, this it when imposter syndrome strikes. Fortunately, this condition can be overcome by a change in mindset and being conscious of your 'state'. When you understand your beliefs and concerns, you can reset the balance of confidence + competence. 

In this episode, I aim to demystify some of the common beliefs about this condition and explain some simple and practical ways you can start to overcome the limits that imposter syndrome might be putting on you. If you have further thoughts or questions on this topic, please reach out.

You can contact me via email: sal@saljefferies.com > instagram @saljefferies >  LinkedIn: https://www.linkedin.com/in/saljefferies

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In this episode, and explain how to use self awareness to find out what really matters to you. When you are clear on the things that give you the deepest and most fulfilling feelings and it's easier to navigate your way through life. I refer to this as building your 'inner compass'.

In my work as a mindset coach, contemporary psychotherapist, yoga teacher and Breathwork teacher, I find the integrated approach to change is becoming ever more important in the age of the pandemic and the need for connecting to what is natural, human and conscious within each of us.

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In this episode, and share my thinking around the need for self awareness of both body and mind so that we can change habits, behaviours and mindset. In my work as a mindset coach, contemporary psychotherapist, yoga teacher and Breathwork teacher, I find the integrated approach to change is becoming ever more important in the age of the pandemic and the need for connecting to what is natural, human and conscious within each of us.  

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This podcast is mindset/psychology based talk I hosted about some of the concerns and fears about coming out of lockdown and what the future might hold.  Using psychology and human behaviour, I aim to address the following:   

• Feeling nervous around groups of people.
• Uncertainty about work / business when the restrictions change.
• Returning to an office environment and no longer remote working.
• Wanting to feel ‘back to normal’ is a common and understandable feeling but is unhelpful.

The 4 changes we need to deal with this challenges are:  

• Swapping false hope for optimistic action.
• Shift the fear of what might happen to trust in your ability to deal what comes.
• Instead of wanting to get ‘back to normal’, accepting life has changed but offers opportunity.
• Rather than wanting to be safe learn to be secure in yourself and your actions.

I hope you get some insights to take forward and put into action.

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This podcast is taken from my recent talk about ‘crisis evolution’. I will take the listener through the 3 significant stages we are likely to experience as we change, evolve and grow and it’ll be great if you came along. 

There is opportunity for all of us to reshape our lives and businesses and when we understand and learn how to move through these stages, we are likely to create a future where we create something new, innovative and impactful.

The 3 stages of crisis evolution are:

Anxiety - It is a normal response to be anxious in a time of crisis. 

Acceptance - The next stage is acceptance; acceptance of the facts, the situation, the change, the pain and then being with these thoughts and feelings. 

Adaptation - This is a dynamic period of creation, it’s movement, action and likely to be a new world view.  We will look at the process of adaptation and bring innovative thinking to the adaptation process.

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In coaching, one of the most powerful tools we use is truth. This is often referred to as “calling someone out” and it can be incredibly uncomfortable and yet massively liberating. In this episode, I share a few examples of how this plays out from my work and my personal experience.

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It’s world mental health day and I’m sharing some thoughts and experience on the subject.

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If, like me, you’re a man and sometimes wonder what ‘strength’ or ‘weakness’ is then take 10 mins to listen to latest podcast.

We need a better description and conversation around how men often see themselves and a better understanding of shame or misinterpretation. If you have beliefs that mean you can’t reach out, you can’t be heard and more importantly that you think you are weak and useless then these beliefs new to be challenged. Strength is dealing with hurt, damage, pain and not an out dated notion of ‘a man’ and whatever that looks like.

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Are you finding that you not saying what’s really going on for you? Do you try to ‘keep the peace’ or hold back from telling people how you actually feel (because you have some unconscious fears that you are not acknowledging?)

In this podcast (12mins length), I talk about speaking the truth with examples from my coaching work and an effective strategy to make the changes so you can be OK with discomfort and become strong and authentic when dealing with difficult conversations in your relationship(s).

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I have an autoimmune disease which has been a tough ride ride for the last 4 months and I share my experiences and thoughts on how to get through a challenging health condition. If you are currently unwell or have a similar health condition, then this podcast may give you some knowledge and insights you can consider and use.

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What is perception and how would you describe yourself?

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Defining strength includes the physical , mental and emotional strength. When you work on an integrated approach, you can utilise strength in all areas of your life.

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A short discussion about strength from Sal & Mark at Fusion Training.

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Workshop integrating martial arts, breathing control, weights, movement, psychology and yoga.

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This is a simple and effective breathing practice to help you relax and calm your system.

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This episode, I consider what it means to be realistic. Does taking an attitude of realism help you or hinder you?

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If you are feeling lost, confused and have lost sight of your vision and goals then this episode is for you as I talk about feeling lost and it’s value.

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Fear is a natural and powerful experience that we all experience in certain situations. Understanding and mastering its processes is essential.

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If you want to achieve anything in life, you may believe you need lots of motivation. Actually, you’ll get far greater reward from structure.

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My experience of bouldering and climbing up a wall has many parallels to other areas of life where we are aiming for. I share this experience because so you can also get an insight and inspiration to climb to where you want to go too.

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Entrepreneurs, business owners and smart people can massively benefit from collaborating with others. This episode is a peak into my business life and live experience of collaborating with others.

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For entrepreneurs, business owners and smart people. Considering the power and the fact of collaboration and how it could help you.

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Awareness - it’s vital for healthy relationships and here is a short, punchy piece to help you.

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Latest episode of Sal Jefferies Coaching