EC Podcast: Recent Episodes
Elevate Church
Weekly messages from Elevate Church! Elevate is led by pastor Colby Atkins in Erie, PA — New episodes weekly! Our vision is to reach people far from God and help them reach their full potential in Christ. We hope that you are encouraged by this podcast. For more information about Elevate Church, please visit elevatechurch.com.
This episode of the Effective Challenge Podcast looks at Functional Threshold Performance. This is an adaptation of a measure used in cycling - Functional Threshold Power. What this means is your level to perform sustainably. There are some common components, including - rest, boundaries and our ability to set decent goals. I delve into these topics and more. As usual, the content is practical and relatable to your situation.
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In Episode 053 of the Effective Challenge Podcast, discover how our internal scripts, also known as internal dialogue or mind scripts, shape our thoughts, feelings, and behaviours. Join us in this enlightening episode as we explore the formation of these mental models, their impact on our lives, and strategies to manage and change them. Learn how to become more aware, challenge limiting beliefs, and embrace personal growth. Let's dive into the fascinating world of our inner voice and unlock our true potential.
Episode Highlights:
Understanding Internal Scripts:
- Discover the different names for internal scripts: internal monologue, internal dialogue, inner voice, and mind scripts.
- Explore how internal scripts, formed through experiences and external messages, impact our interpretation and navigation of the world.
The Power of Scripts:
- Learn how scripts can help interpret the world, determine threats, set direction, and make decisions.
- Recognise how scripts can sometimes lead us astray or hinder our progress.
Breaking Free from Limiting Beliefs:
- Challenge common self-limiting statements like "That's the way I am" or "I'm not the creative type."
- Understand that we are not stuck with our scripts and can work towards change.
Managing and Changing Scripts
- Step 1: Becoming Aware
- Step 2: Challenging Scripts
- Step 3: Proactive and Reactive Management
Conclusion
In this episode, we've explored the impact of internal scripts on our thoughts, feelings, and behaviours. We can unlock personal growth and overcome limiting beliefs by becoming aware of these scripts and challenging their basis. Whether proactively managing our scripts or reacting to unhelpful thoughts, we can shape our inner narrative. Embrace the journey of self-discovery and take control of your internal scripts to unleash your true potential.
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Welcome to an impactful episode of the Effective Challenge Podcast, where we delve into a subject that profoundly influences each and every one of us: habits. Join us as we explore the art of effectively managing our existing habits and crafting new ones that align with our goals and aspirations.
The podcast looks at a practical and grounded approach Stanford Professor BJ Fogg developed to unearthing and decoding our habits or using the same method to create new ones.
If you have any comments, questions or observations, please drop me a mail – damian@effetivechallenge.com
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In this week's episode of the Effective Challenge podcast, we delve into a crucial topic: understanding and optimising our energy levels to achieve the greatest impact in our lives.
Join us as we explore practical strategies for assessing our energy peaks and troughs, aligning tasks with available energy through prioritization, setting boundaries to avoid burnout, and adapting to the evolving demands we encounter.
Topics Covered:
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Assessing Energy Peaks and Troughs: Learn how to comprehensively assess your energy levels, recognising the times when you feel most energised and the moments of fatigue. Discovering these patterns can help you plan and allocate your energy more effectively and work better with others.
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Aligning Tasks with Available Energy: Explore techniques for better alignment between the tasks you need to accomplish and the energy you have available. Discover the power of prioritisation and how it can optimise your productivity by focusing on tasks that match your energy levels.
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Setting Appropriate Boundaries: Understand the importance of establishing boundaries to safeguard your energy reserves. Learn effective strategies for preventing exhaustion and burnout, ensuring you maintain a healthy balance between work and personal life.
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Adapting to Changing Demands: Discover adaptive approaches to cope with the ever-changing demands we face. Gain insights into how to adjust your energy management strategies and stay resilient in the face of new challenges.
To conclude the podcast, we invite you to participate in an energy audit exercise. This exercise will help you better understand the factors that energise and deplete you. By identifying these influencers, you can make informed decisions about how to optimise your energy and achieve maximum impact in your personal and professional endeavours.
Join us on the Effective Challenge podcast as we equip you with actionable insights and strategies to optimize your energy levels and unlock your full potential.
If you have any comments, questions or observations, please drop me a line – damian@effectivechallenge.com
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Join me in this week's episode of the Effective Challenge podcast as we delve into the subject of unseen efforts and their profound impact on our ability to achieve success.
In this episode, we explore the far-reaching implications of unseen efforts and uncover strategies to position ourselves for success. We delve into the crucial aspects of mental health, acknowledging its significance in our journey. Moreover, we shed light on the importance of recognising and celebrating the milestones along the path to our ultimate aspirations.
Tune in to gain valuable insights, practical tips, and a fresh perspective on harnessing the power of unseen efforts to unlock your full potential.
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In this shorter episode, I look at the overuse of the word busy as a descriptor for how we are doing.
The podcast provides two approaches to consider.
- Encouraging to ask a follow-up question if somebody else gives you a bland 'busy' answer to the question - how are you doing?
- Encouraging ourselves when we are busy to check we are doing the basic things to keep ourselves at our best.
If you haven't subscribed to the podcast, please do and if you know someone who might benefit from the content please share.
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This week's episode explores redefining "more is more." While we're familiar with the concept of "less is more," achieving more by doing less, it's important to identify higher-value activities and prioritize them. However, The allure of "more" is where we often find ourselves, influenced by cultural and psychological factors such as the busy trap, blurred work boundaries, and the impact of consumerism and social media. Surprisingly, having too many options can lead to decision fatigue, dissatisfaction, and anxiety, as we constantly wonder if there's a better choice. It can be similar when working longer hours to ‘keep up’ leadingto poor decisions, a loss of perspective and memory impairment.
One contributing factor to pursuing "more" is the quest for fulfilment, rooted in our primal needs for safety, food, and shelter. Our bodies produce chemicals like dopamine that drive this pursuit, but in modern times we can find that we are pursuing material possessions and external achievements which unmanaged can become addictive and overshadow our true fulfilment. To shift the balance of "more," we encourage listeners to consider a more balanced approach by considering their physical and mental well-being, investing in activities aligned with their values, and nurturing meaningful relationships. And not forgetting that gratitude for what we already have is key to finding joy and fulfilment. While there are times when going the extra mile is necessary, it's crucial to be aware of how our default behaviours can hinder our actual desired outcomes. Redefining success will likely result in achieving most of what we want while experiencing more happiness along the way, recognizing that the things we don't achieve are unlikely to outweigh the cost of happiness.
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Welcome to the latest episode of the Effective Challenge podcast. In today's discussion, we delve into a valuable approach designed to assess our readiness for change. This approach, developed by renowned psychiatrist Dr. Steve Peters, whom many of our listeners may recognise from his book, "The Chimp Paradox," is known as the Triangle of Change.
The Triangle of Change encompasses three essential elements: Suffering & Reward, Psychologically Mindedness, and Commitment. We gain practical insights into assessing our preparedness for personal change by exploring these aspects.
If you find yourself seeking personal growth and are eager to evaluate your readiness for change, this podcast episode is tailored precisely for you. Join me as we navigate the Triangle of Change, offering you a practical framework to gauge your current position and pave the way for a successful journey of self-improvement.
If you have any questions, please drop me a line at damian@effectivechallenge.com
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Welcome to the podcast, where I take inspiration from the Giro D’Italia, the first cycling grand tour of the year that tests physical and mental endurance. In this episode, I talk about how the Giro is more than just a race, it offers us a powerful metaphor for life itself. Each stage presents its own unique challenges, from unexpected obstacles and disruptions to moments of triumph and defeat. And in these challenges, we can find valuable lessons that apply to our own lives.
For instance, Stage 6 felt like an example of the great being the enemy of the good. Two riders having been away in a break for over 70KM sacrificed coming either first or second by not working together in the final few 100 meters and ended up coming 88th and 89th as a result. That phrase got me thinking, are there occasions when it’s more like the great being the enemy of the great? In this episode, I explore how the pursuit of greatness can sometimes be counterproductive and even harmful.
I’ll discuss how perfectionism can lead to non-action, and how our idealized version of great can be demotivating. I’ll also talk about how the pursuit of greatness can lead to overwork and burnout, neglecting our health, relationships, and other important areas of our lives.
To avoid falling into the greatness trap, I’ll suggest setting better goals, the importance of self-compassion and learning from setbacks. I’ll share ways to prioritize self-care, such as setting boundaries, getting enough sleep, eating and drinking well, and engaging in activities that bring you joy and relaxation.It's also worth remembering that defining your version of greatness can be way more empowering than the more common view of external accolades determined by others.
success #giro #perfectionism#selfcare #procratination #emotionalintelligence
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In this episode, we'll delve into the importance of emotional intelligence and how it can help you overcome stress and anxiety during exam season. We'll explore the negative effects of displaced emotions and the warning signs to keep an eye out for. Additionally, we'll explore strategies for managing emotions, including identifying and labelling them, changing our perspective, and finding healthy outlets for expressing our emotions more effectively. This topic is essential for enhancing our emotional intelligence and improving our overall health by enabling us to manage better the situations we face.
Furthermore, away from the exam hall, developing emotional intelligence is a crucial life skill that can be applied to all areas of our lives. By tuning into this podcast, you're investing in yourself and your well-being.
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In this week's episode, we delve back into the fascinating topic of managing ourthoughts and emotions.
During a recent conversation, I encountered someone who was amused by their own anxiety over a situation that ultimately didn't come to fruition. It got me thinking about how our minds can sometimes lead us astray, conjuring up unnecessary worries and obstacles that hinder our growth and progress.
In this episode, we explore the root causes of these unhelpful patterns of thinking, and I share a practical approach for managing them. By categorising our negative thoughts, we can help unlock our true potential and achieve better results in all areas of our lives.
So, join me as we explore how to interpret our inner dialogue and unleash more of our potential.
Thank you for listening to the Effective Challenge podcast. If you enjoyed this episode, we would greatly appreciate it if you could hit the subscribe button and share it with friends, colleagues or social media; it really makes a difference. And if I’m pushing my luck, please leave a review wherever you are listening.
If you have any thoughts, questions or suggestions you’d like to see covered in future episodes, please drop me a mail – damian@effectivechallenge.com
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Welcome to the latest episode of the Effective Challenge Podcast, where I delve into the popular topic of productivity.
In this episode, I'll be sharing my experience with David Allen's deceptive, yet for many people, game-changing 2-minute rule, as outlined in his book, Getting Things Done.
At first glance, this rule might seem overly simplistic, but I'll explain how it can have a profound impact on your ability to clear your mind, build momentum and tackle tasks with renewed focus and efficiency.
If you're someone who's struggling to keep up with a never-ending range of 'stuff' to do or just looking to get more productive so you have more time for other activities, this episode is definitely for you.
As always, I value your feedback and welcome any thoughts or questions you might have. Please feel free to reach out to me directly at damian@effectivechallenge.com.
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ECP039 - Strategic Execution - the importance of patience
Welcome to this week's episode, where we'll discuss the crucial role of patience in strategic execution. We all know how frustrating it can be when a well-crafted strategy fails to produce the desired results, and we're left wondering whether we should abandon it altogether. However, often, the key to success lies not in scrapping the strategy altogether but in exercising patience and adapting our approach based on the results we are seeing.
During this episode, we'll delve into the dictionary definition of patience and explore why it can be so challenging to practice it consistently. To illustrate this point, we'll draw on a powerful example from the world of women's professional cycling, where perseverance over many years hasunlocked success for the sport.
Finally, I’ll outline a three-stage framework for thinking about executing strategies that can be applied at an individual, team, or organisational level. I’ll also invite you to share your own experiences of when strategic patience has paid off or when it was necessary to pivot away from a failing strategy.
So, get ready to deepen your understanding of the critical role that patience plays in strategic execution and gain practical insights into how you can apply this knowledge to your own life and work.
If you haven't done so already, I would greatly appreciate it if you could take a moment to subscribe to the podcast. By subscribing, you'll be the first to know about the latest episodes, and you'll never miss out on any of the valuable content.
Additionally, if you find the podcast valuable and believe that others could benefit from it as well, I would be grateful if you could share it with your friends, family, and colleagues. Sharing the podcast will help it reach a wider audience, and it may even help someone else gain valuable insights and knowledge that could help them deal with a challenge they could be facing.
If you have any thoughts, comments or questions, please mail me at damian@effectivechallenge.com
Thank you for your listening, and I look forward to continuing to bring you valuable and informative content in future episodes.
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Welcome to this week's episode, where we delve into theimportant topic of Personal Accountability. In a slight departure from ourusual format, I share a poem that I read a long time ago and how it resonateswith me to this day. The poem is called "The Man in the Mirror" byDale Wimbrow.
Throughout the episode, we explore various themes, includingthe influence of other people, personal integrity, personal accountability,values, beliefs, and the pursuit of 'things' at the expense of our medium tolong-term happiness. We also discuss the importance of defining your ownversion of success, as well as the potential pitfalls of relentlessly pursuingexternal success at all costs.
To illustrate this point, we use the example of LanceArmstrong and the impact that the pursuit of external success can have on boththe individual and those around them.
So join us as we reflect on the importance of personalaccountability and the role it plays in our lives. Whether you're looking tomake a change or simply gain a new perspective, this episode is not to bemissed.
If you have any observations, thoughts orquestions, please drop me a message to damian@effectivechallenge.com
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In this week's episode, we delve into an important but often overlooked aspect of productivity: the damaging effects of self-criticism.Throughout the episode, we explore the following topics: The origins of the pressure to be productive and how it has evolved over time, particularly in the context of the Covid-19 pandemic. The negative consequences of self-blame and destructive behaviors resulting from self-criticism. Strategies for interrupting negative self-talk, cultivating objectivity, and adjusting our language to avoid self-criticism. The importance of proactive self-care and considerations to keep in mind when prioritizing our well-being. The challenges of reconciling our expectations with the realities of productivity, and how to avoid the trap of perfectionism.By the end of this episode, listeners will have gained valuable insights into the importance of self-compassion in achieving productivity and personal fulfillment.If you have any observations, thoughts or questions please message me at damian@effectivechallenge.com--- Send in a voice message: https://podcasters.spotify.com/pod/show/effective-challenge/message
In this week's episode, I delve into the important and unavoidable topic of "other people's opinions". I start by examining three general considerations associated with opinions and then move on to explore three positive characteristics, three potential downsides, and three ways to use the opinions you receive.Opinions are ubiquitous and shaped by our upbringing, life experiences, and environment. We tend to share them when prompted and sometimes even when we aren’t. While opinions can be valuable, they can also have a less helpful side. Therefore, it's crucial to have a personal approach to managing this potentially important or damaging input.If you're unsure how to make the most of different perspectives, handle bias, or learn to trust yourself when it comes to opinions, this episode is a must-listen.If you have any questions, thoughts or observations, please leave a message or drop me an email damian@effectivechallenge.comPlease subscribe, share or review the podcast it really helps when you do.--- Send in a voice message: https://anchor.fm/effective-challenge/message
In this week's episode, I discuss the topic of pursuing progression. To do this, I talk about the importance of having real clarity on what you are pursuing and considering this from several perspectives. I then consider what it means to progress and provide three areas to consider, our behaviours, skills and knowledge.
Please message me at damian@effectivechallenge.com with any thoughts, comments or questions you may have.
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ECP034 – Halting that negative imagination
In this episode of the Effective Challenge Podcast, I’ll explore the power of imagination and its impact on our lives. Specifically, I’ll discuss the value of positive versus negative imagination and how each can affect our responses to the world around us.
As human beings, we have the unique ability to imagine both positive and negative situations. While negative imagination can help us prepare for potential dangers and manage risks, it can also lead to anxiety, stress, and pessimism. Which, for many people, leads us to fall short of all that we could achieve. On the other hand, positive imagination can inspire hope, optimism, and creativity and even help us manifest our dreams and goals.
In this episode, I’m responding to a question a lister asked after hearing last week's episode – making difficult decisions. I’ll share some of my own experiences of a tendency to focus on risks at the expense of more positive thinking; I also discuss approaches I’ve been using with myself and others over the years to manage my imagination more effectively.
As always, I’m interested in any thoughts, questions or observations you may have. Share a comment or if you’d prefer, connect with me on LinkedIn or drop me an email – damian@effectivechallenge.com
I’d be grateful if you have got value from the podcast if you could subscribe or share the podcast with others. It means a lot and helps with the positive impact the podcast can have.
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Every day we make decisions that have the potential to change the course of our lives. But we rarely stop and think about how to get better at making these decisions.
This is a topic of interest based on the messages I received from episode 31 of the Effective Challenge podcast Valuing Decisions. And that's not surprising given the impact decisions have on our productivity, effectiveness and happiness.
In this episode, I discuss ten questions to help improve the quality of your decision-making.
- Will I regret not starting in 12 months?
- What is the risk of doing nothing?
- Will I regret this on my deathbed?
- How certain do I need to be?
- What would my Virtual Master mind group advise?
- What if I viewed this as an experiment?
- Does this energise or drain me?
- Will this make me proud?
- Is this the sort of person I want to be?
- What are my stop criteria?
If you have any comments, observations or questions, please drop me a message :
damian@effetivechallenge.com
Please subscribe and share the podcast if there are others you think could benefit from the content. It really would be appreciated.
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ECP032 Anger is a volatile fuel
In this episode, I look at the topic of anger following something I'd read from one of the Stoics.
The podcast explores two questions:
- What might the issues be with operating from a place of anger?
- What are things we might be able to do to help manage and sometimes avoid anger altogether?
Please contact me with any thoughts, comments or observations.
damian@effectivechallenge.com
or connect on LinkedIn, where I am most active.
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ECP 031 – Valuing Decisions
In this episode, I look at the importance of values and having a bigger-picture framework to help make decisions.
Given the high volume of decisions we make in any one day, having an approach to help us can lead to improved productivity and results. Which ultimately enhances our health and happiness.
The cast also gives an overview of the Stanford University Decision Quality framework. Stanford has been researching decisions since the 1960s and, as a result, has a substantial body of academic research that underpins its work.
If you are someone who has never really thought about your values, then this free template could help you step back and consider which values are most important to you.
If you have any thoughts, comments or observations, please drop me a mail at damian@effectivechallenge.comor
follow me on LinkedIn https://www.linkedin.com/in/damian-piper/
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Welcome back.
This is the first Effective Challenge Podcast since March 2020.
In this short episode, I talk about the reasons why there has been such a gap since episode 029.
I also ask listeners to consider the impact of the stories they might be telling themselves and do they help or hinder.
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Check out the first week of our new series Forged In Fire with Pastor Colby
NEXT STEPS Have you made a decision to follow Jesus? You may be wondering what’s next on your journey. We want to help! Let us guide you to your next steps in your walk with Christ: https://www.elevatechurch.com/yes
ABOUT ELEVATE CHURCH Wherever you are in life, you have a purpose. Elevate wants to help you find your next step toward reaching your full potential in Christ. Our hope is that your journey will include joining us at our campus in Erie, Pennsylvania, or from anywhere in the world online at https://www.elevatechurch.online. You can watch videos, get connected with others who call Elevate their church home, join a serve team, and find more info about us at https://www.elevatechurch.com or download The EC App at https://www.elevatechurch.com/app.
FIND US ON SOCIAL MEDIA Facebook: http://www.facebook.com/elevateerie Instagram: http://www.instagram.com/elevateerie
We're so glad you've joined us for this very special Memorial Day message from Pastor Colby. It is our prayer that you will be encouraged as we dive in to God's Word together.
For more information about Elevate Church please visit elevate church.com
Check out the final week of our new series Old to New from Pastor Colby!
NEXT STEPS Have you made a decision to follow Jesus? You may be wondering what’s next on your journey. We want to help! Let us guide you to your next steps in your walk with Christ: https://www.elevatechurch.com/yes
ABOUT ELEVATE CHURCH Wherever you are in life, you have a purpose. Elevate wants to help you find your next step toward reaching your full potential in Christ. Our hope is that your journey will include joining us at our campus in Erie, Pennsylvania, or from anywhere in the world online at https://www.elevatechurch.online. You can watch videos, get connected with others who call Elevate their church home, join a serve team, and find more info about us at https://www.elevatechurch.com or download The EC App at https://www.elevatechurch.com/app.
FIND US ON SOCIAL MEDIA Facebook: http://www.facebook.com/elevateerie Instagram: http://www.instagram.com/elevateeri
Check out the fourth week of our new series Old to New from Pastor Colby!
NEXT STEPS Have you made a decision to follow Jesus? You may be wondering what’s next on your journey. We want to help! Let us guide you to your next steps in your walk with Christ: https://www.elevatechurch.com/yes
ABOUT ELEVATE CHURCH Wherever you are in life, you have a purpose. Elevate wants to help you find your next step toward reaching your full potential in Christ. Our hope is that your journey will include joining us at our campus in Erie, Pennsylvania, or from anywhere in the world online at https://www.elevatechurch.online. You can watch videos, get connected with others who call Elevate their church home, join a serve team, and find more info about us at https://www.elevatechurch.com or download The EC App at https://www.elevatechurch.com/app.
FIND US ON SOCIAL MEDIA Facebook: http://www.facebook.com/elevateerie Instagram: http://www.instagram.com/elevateerie
Kingdom Culture / Week Four with special guest Pastor Ben Snyder of CedarCreek Church in Toledo, OH.
Listen to this week's message from the series "Know Thyself" from special guest, Andy Kerr.
Listen to this week's message from our Easter worship experience from Pastor Colby Atkins.
Listen to this week's message from the series "Mind Monsters" from Pastor Colby Atkins.
Listen to this week's message from the series "Mind Monsters" from Pastor Colby Atkins.
Listen to this week's message from the series "Mind Monsters" from Pastor Colby Atkins.
Listen to this week's message from the series "Mind Monsters" from Pastor Colby Atkins.
Listen to this week's message from the series "#relationshipgoals" from Pastor Colby Atkins and special guest, Shaunti Feldhahn.
Listen to this week's message from the series "#relationshipgoals" from Pastor Colby Atkins.
Listen to this week's message from the series "#relationshipgoals" from Pastor Colby Atkins.
Listen to this week's message from the series "#relationshipgoals" from Pastor Colby Atkins.
Listen to this week's message from the series "You In A Year" from special guest, Pastor Michael Brueseke.
Listen to this week's message from the series "You In A Year" from Pastor Colby Atkins.
Listen to this week's message from the series "You In A Year" from Pastor Colby Atkins.
Listen to this week's message from the series "You In A Year" from Pastor Colby Atkins.
Listen to this week's message from the series Uncommon from Campus Operation's Director Will Law.
Listen to this week's message from the series Running With Giants from Pastor Colby Atkins.
Listen to this week's message from the series Running With Giants from Pastor Colby Atkins.
Listen to this week's message from the series Running With Giants from Campus Operations Director Will Law.
Listen to this week's message from the series Running With Giants from Pastor Colby Atkins.
Listen to this week's message from the series Running With Giants from Pastor Colby Atkins.
Listen to this week's message from the series Relationship Uncensored from Pastor Colby and Kristen Atkins.
Listen to this week's message from the series Relationship Uncensored from Pastor Colby Atkins.
Listen to this week's message from the series Relationship Uncensored from Pastor Colby Atkins.
Listen to this week's message from the series Relationship Uncensored from Pastor Colby Atkins.
Listen to this week's message from the series Until Jesus Runs This Town from Pastor Colby Atkins.
Listen to this week's message from the series Until Jesus Runs This Town from Pastor Colby Atkins.
Listen to this week's message from the series Ghost Stories from special guest Andy Kerr.
Listen to this week's message from the series Playlist from special guest, Chuck Nelson.