Mindset, Mood & Movement: Systems Thinking for Founder

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 SalIf 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.

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 MyssGet in touch with SalIf 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

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 SalIf 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.

Camille's StoryCamille 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 BIOPersonal 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 Camillewww.CamillePierson.co.ukwww.TheFloatSpa.co.uk  www.FloatTrainingAcademy.co.ukGet in touch with SalIf 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.

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 SalIf 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.

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 - Introduction1:00 - Defining pain and power7:00 - Yaron's personal journey with pain and finding healthy role models12:00 - The power of leaning into pain and discomfort17:00 - The role of shame and the importance of speaking it22:00 - Embodiment and using the body as a guide27:00 - Strategies for developing self-awareness and presence33:00 - Cultivating freedom and disconnecting from old identities38:00 - The "CROP" framework (Cleansing, Reconnecting, Observing, Peace/Play/Potential)43:00 - Preparing loved ones for personal growth and change47:00 - Final thoughts: living life vs. thinking about lifeYaron's BIOYaron 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 ShameGet in touch with SalIf 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.

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 prevalence1:00 - Personal anecdote about a client diagnosed with burnout3:00 - Common signs of burnout4:00 - The importance of acknowledging and addressing signs of burnout5:00 - The "What" tool: Identifying energy drains and sustainers7:00 - The "Why" tool: Uncovering deeper meanings and fears driving busyness9:00 - The importance of healthy drivers vs. toxic drivers10:00 - The "How" tool: Incorporating physical movement and exercise11:00 - The necessity of prioritizing self-care and exercise12:00 - Recap of the three tools and final thoughts13:00 - Closing remarks and contact informationGet in touch with SalIf 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.

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 NutritionReal, whole foods are best - avoid processed foodsGut health impacts brain health and mental wellbeingStart with basic healthy habits like eating more veggiesMovementFind enjoyable activities like walking or dancing rather than traditional gym exerciseAim for long-term consistency over short bursts of high intensityFunctional movements like carrying groceries build strengthSleepPrioritize getting enough sleep, quality sleep, and a consistent rhythmUse breathing techniques to relax into deeper sleep more quicklyTry mouth taping to promote nasal breathingConnectionCombat loneliness by finding people with shared interests/valuesMichelle's experience starting a women's group by just taking small stepsLook for local groups on Facebook or EventbriteRelaxationMake time for self-care through activities like reading, yoga, massageGive yourself permission to take breaks and unwindStart small - even 2 minutes of breathwork helpsOther NotesRemember to treat your health holisticallyGrocery store layouts are designed to influence purchasesCheck out episodes with Leanne Weaver and April BakerJames Clear's work on habit formationMichelle's BIOMichelle 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 websiteGet in touch with SalIf 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.

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 SalIf 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.

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 BIOClayton 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 SalIf 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.