Written by Kandis Joubert, Certified Personal Trainer & Nutrition Coach Kandis Joubert is a NASM-certified personal trainer and nutrition coach, specializing in corrective exercise and fitness nutrition. She believes real transformation is multi-dimensional, and therefore founded Faceted Fitness LLC. Most of us have used a calorie calculator at some point to see how much we should eat in a day to maintain, lose, or gain weight. There are tons of them online these days and on various body scales and scanners using a variety of formulas. Sometimes they seem pretty accurate, but what about when they’re not? Have you ever gotten a calorie “prescription” from one of these calculators or machines, and not seen any results, or worse, gone in the opposite direction you wanted to? What are calorie calculators, and how can they benefit us? Simply put, calorie calculators collect data input regarding our weight, age, gender, and activity level to produce an estimated TDEE (Total Daily Energy Expenditure) with correlated daily calories for fat loss (lower for a deficit) and muscle gain (higher for a surplus) goals, based on projected BMR (Basal Metabolic Rate). Calorie calculators can therefore serve as a guide or a starting point. What’s the problem with calorie calculators? Considering limited data input that includes a personal perception of activity level with disregard for individual variables, I think it’s important to note that calorie calculators are simply tools to provide an estimate based on averages. There will be outliers, so expect them. Have you ever provided this information to get your daily calorie “prescription,” started eating accordingly, and nothing happened? Even worse, have you found yourself moving in the opposite direction of your goals? Common reasons why this happens You overestimated your activity level Even with the descriptions on each, this is common. No matter how educated we are on these things, most of us will still overestimate what we do (and simultaneously underestimate what we eat). Just because you’re on your feet all day, or busy all day, doesn’t mean you’re moving all day. Use an activity tracker to see how many steps you take in a day. From what I’ve found, most people who stay home or in an office for work with no planned exercise average about 3,000-4,000 steps per day, which is less than half to half of what they should. In this case, your body doesn’t utilize as many calories per day as you’re reporting, which will throw off the calculation. Your nutrition tracking needs fine-tuning Oftentimes, individuals who are new to or otherwise inexperienced with tracking their food will disregard serving sizes or forget certain food items with calories that can quickly add up. Be sure to include things like coffee creamer, condiments, cooking oils, and supplements (i.e. gummies) with calories. Make sure to account for them and measure them appropriately. In this case, the calculator could be pretty accurate, but your nutrition tracking is off. BMR isn’t what the formula claims it should be This is the one that seems to blow people’s minds until they see for themselves after proper adjustments. Your BMR is the estimated number of calories per day your body needs to function and sustain life (breathing, circulation, cell activity, etc.). This does not include physical activity and planned exercise. It accounts for about 60-75% of your TDEE. Even if you are tracking nutrition correctly and accurately, and you are reporting the correct activity level, your BMR may be significantly more or less than the calculation estimates. Why? For one thing, several general calculations don’t consider one’s actual lean mass (body weight – fat mass) and muscle mass, which is a crucial factor in determining nutritional needs. Some formulas like the Katch-McArdle do utilize lean mass, or fat-free mass, rather than just body weight, but of course, this depends on an accurate measurement of body composition that most people won’t have as readily as body weight and most means will inevitably have some margin of error. So, why does this matter? The more muscle mass one has (that requires more energy to sustain), along with moving more and eating more, the higher their BMR will be. Meaning, they could potentially have a higher BMR than the calculation estimates using average variables. On the other hand, an individual who is what we sometimes call “under muscle” can have less muscle mass than their frame should for ideal body composition, and perhaps also be moving less and eating less than they should, which all drives BMR downward- meaning, they could potentially have a lower BMR than the calculation estimates using average variables. How does this affect one’s results more specifically? Here are a few examples. An individual with a lower-than-average BMR who thinks they are in a calorie deficit may instead be eating closer to their maintenance calories, and therefore not seeing any weight loss occur. This individual could also even experience weight gain eating their projected maintenance calories for body recomposition goals. Another individual with a higher-than-average BMR who thinks they are eating calories for a surplus to gain muscle may instead be eating closer to maintenance calories, and therefore not seeing the scale go up. This individual could also elicit unwanted weight loss eating their projected maintenance calories to maintain weight because they unintentionally created a deficit. Simply put, knowing one’s body composition will produce more accurate estimates regarding caloric needs. Renavigating your calorie course Differentiate scale weight and actual body composition change For example, if you are brand new to weight training or have recently started it up again, while you’re aiming to lose fat mass, you will likely see a slight increase on the scale initially due to lean mass increasing (mostly water in the first couple of weeks). This doesn’t necessarily mean you’ve gained more fat mass and that something’s wrong with your calorie calculations. Body composition scanners are great tools to use as long as variables are kept consistent (like hydration for bioelectrical impedance scans), but if you don’t have access to one, keep taking periodic measurements and note how your clothes fit week to week, month to month. Adjust if needed The keys here are consistent observation and timely adjustment. You aren’t seeing weight loss or a slimming figure? You’re not truly in a deficit. You’re not seeing muscle gains or even seeing weight loss? You’re not eating enough to spare and sustain existing muscle mass while eliciting muscle protein synthesis for growth. If you’ve established that you are tracking nutrition as accurately and consistently as possible, and you are honest with yourself or your coach about your level of activity, yet things aren’t moving in the direction they should be at the pace they should be within a few weeks, this calls for an adjustment. Be patient and stay consistent While appropriate adjustments are necessary, keep in mind that the more you impatiently flip-flop around with variables, the harder it will be to nail down what truly needs to be adjusted that will be easiest for you to adhere to. If an adjustment is deemed necessary, don’t try to change everything at once. In other words, don’t implement more or less cardio, more or less calories, more or less steps, and more or less days at the gym all in the same week, then expect to figure out which one is most effective. If you need help nailing those nutritional needs for your fitness goals, give me a shout! Reach out if you have questions, and feel free to book a Q&A call on the site if you’re interested in online coaching options. I also have a Fitness Foundations e-book that subscribers can snag for free! Shape up, shine out. Read more from Kandis Joubert Kandis Joubert, Certified Personal Trainer & Nutrition Coach Kandis Joubert is a NASM-certified personal trainer and nutrition coach, specializing in corrective exercise and fitness nutrition. She believes real transformation is multi-dimensional, and therefore founded Faceted Fitness LLC, where she uses a multi-faceted approach in helping other business owners and corporate professionals prioritize their health and preserve longevity to amplify their own distinct influence. Additional areas of expertise as it relates to human wellness include mobility and goniometric assessment, prehab and rehab, movement optimization, mindset, lifestyle change and adherence, and body recomposition.

Written by Mitchell Wheeler, Holistic Coach, Reiki Healer Mitchell Wheeler is a Head to Heart holistic coach, a Reiki healer and a Yoga, Pilates and Qigong instructor. He is the founder of AO Holistics and strives to empower and facilitate people in their journeys. Power, forgiveness and surrender represent three fundamental aspects of the human experience. When we understand and personalise them, they each carry implications for how we see our world and our interactions with it and others. They are three words that have completely different meanings and teachings to individuals, but together can introduce a fulfilling and empowering way to journey through life. Our society teaches us that having power equals having authority over someone, forgiveness is to excuse an individual’s behaviour and to surrender is to be weak-minded in your actions. Our lives are structured to fear out of the box thinking, for our lives to be set in stone with no wiggle room for anything out of the ordinary. Those who are seeking healing, empowerment and the opportunity to move forward, the power of forgiveness and surrender has the ability to enable a more freeing experience in life. As a person generally, I have always struggled with these concepts; the word power and its implications when misued, and surrender and forgiveness which can often be seen as losing in some way and letting people off lightly. The dictionary definition of these words do not always correlate with how they are viewed in everyday life. Power: the ability or capacity to do or act in a particular way. Surrender: to give up or hand over. Forgiveness: to stop feeling angry or resentful towards someone for an offense, flaw or mistake. These definitions can be lacking in many ways as it is your experience of these words that make them what they are, and how you identify with them. What is an alternative way of viewing these words? Power to me, when applied through my experiences, would read as follows: recognising one's own agency and authority. A deeper awareness of the self supports an understanding of what power means and feels like experiencially. I would liken it to a quiet confidence where there is space in oneself to allow a more authentic response in that moment. Forgiveness can be seen as elevating a perspective or experience through empathy and kindness to the self and others. When we experience emotional pain, we have a tendency to hold onto it longer than is healthy. Each time we revisit a pain, we bring it back to life in our present moment. Approaching the resurfacing of that pain through a different lens helps rewrite that experience for you. When combined with power, your agency and authority is being used for empathy and kindness. Surrender can be defined as the experience of peace and contentment after letting go of that serving beyond its purpose. Awareness of power and its use through forgiveness, we reach a stable place to begin healing. Surrender is the experience of the letting go process, but who or what are we surrendering to? Whether it's to the moment itself, life, the universe, God; allow it. By developing a relationship between these three words and nurturing that relationship with power, forgiveness, and surrender, we will be able to guide our way through the balance between agency and acceptance, action and contemplation. By being grounded and harnessing our inner strength, we are able to release our true power; when seeing things in a different light, forgiveness can be transformative and act as a self-healing method for our inner child; and surrender can be viewed as courageous, and a way to embrace life’s uncertainties. The journey of building a relationship and embodying power, forgiveness, and surrender feels like riding waves in the ocean; sometimes, the waves are slow and steady, and other times, they are harsh and bashful. Taking the surrender approach first, I choose to see the waves created around me as serving my journey, lending me to be curious in my approach. What if life is happening for me, not to me? When doubt arises, remember these three words and the framework it can provide. Situations that are stressful and challenging are perfect opportunities to utilise these principles. When the head voice comes to aid us through stress, self-doubt, or hurt, surrender to the part of you connected to this new approach. Through practice, the head voice is less resistant to a new way of being. Power of forgiveness and surrendering Life is an invitation. Everything is here to help you. If it could have been another way, it would have been. Those who are reading that have a meditation or prayer practice, I would recommend trying the Ho’oponopono prayer. It is an effective mantra that can be used towards any situation in your life, past or present; and to any person, importantly, yourself. I’m sorry, Please forgive me, Thank you, I love you. During my 6 years teaching holistic practices, I have been focused on framework spiritual and philosophical teachings to assist people in their experience towards alignment in Mind, Body & Spirit. I am dedicated to aiding people in their journey of self-discovery and whole-heartedness. Read more from Mitchell Wheeler Mitchell Wheeler, Holistic Coach, Reiki Healer Mitchell Wheeler is a Head to Heart holistic coach, a Reiki healer and a Yoga, Pilates and Qigong teacher. Suffering from debilitating anxiety which was causing physical pain, Mitchell found these practices and discovered the true balance of mind, body and spirit which cleared emotional and physical blockages. He has since dedicated his time and work into empowering and facilitating people in their own journey of self discovery, self-healing and deepening of their self worth. He is the founder of AO Holistics, a philosophy on bringing yourself into the centre of your own life, discovering yourself and what your heart needs.

Written by Sonjali Di Guida, Hypnotist Sonjali Di Guida is a passionate and outcome-driven hypnotist dedicated to helping individuals master their growth mindset from the very core of their beings—the subconscious. In the courtroom of personal change, many of us find ourselves both prosecutor and defendant, arguing our case for the status quo while secretly yearning for transformation. Picture yourself as the lead counsel in your own trial, fervently defending your habits, vices, and routines against the charges of change and growth. But are you truly presenting the best defense for your own life? Consider the case of the habitual smoker, much like I once was, who spins a web of justifications to shield themselves from the harsh truth of addiction. The stress of daily life becomes a sympathetic jury, the presence of fellow smokers a supportive legal team, and every excuse a well-crafted argument for maintaining the status quo. But deep down, does this defense truly serve your best interests? If you find yourself lawyering for your limitations, how can you ever hope to negotiate a plea bargain for a better life? The courtroom analogy holds true: if you are both plaintiff and defense, the trial becomes an endless loop of self-justification, with no room for genuine progress. But what if, instead of donning the robes of a staunch advocate, you chose to become the impartial judge? Imagine casting aside the biases and preconceptions that cloud your judgment, and instead, approaching your own life with clarity and objectivity. Suddenly, the possibility of change becomes less daunting and more attainable. This shift in perspective is our first order of business at our clinic. By fostering a spirit of openness and honesty, we create a space where even the most entrenched habits can be examined without judgment or condemnation. Instead of mounting a defense, we invite our clients to explore the realm of possibility, to envision a life beyond the confines of their current circumstances. A chance to really utilize a different color palette. In this courtroom of the mind, there are no winners or losers, no verdicts or sentences. Instead, there is only the opportunity for growth, for renewal, for the emergence of a better self. And just as a skilled mediator can facilitate a resolution outside the courtroom, so too can the tools of hypnosis guide us toward getting our outcomes. So the next time you feel the urge to defend your position, pause for a moment and consider: are you truly being your best lawyer? Or are you ready to step down from the witness stand, embrace the truth, and pave the way for a brighter future? Perhaps then you are better equipped to quit smoking, lose weight, manage your stress and sleep better. The choice is yours, Your Honor. Read more from Sonjali Di Guida Sonjali Di Guida, Hypnotist Sonjali Di Guida is a passionate and outcome-driven hypnotist dedicated to helping individuals master their growth mindset from the very core of their beings—the subconscious. With her training from the Master Hypnotist Society and utilization of Neuro-linguistic programming systems, her clinic, The West Island Hypnosis Center, has helped her many clients make transformational changes—both personally and professionally. Her executive background and her experience running her consulting firm and hypnosis clinic have allowed her to continuously master her craft in change-making.

Written by Jérôme Rey, Trauma Therapist, Shamanic Healer, Hypnotherapist Jérôme is undoubtedly a charismatic and passionate holistic therapist of the new age! At the heart of his work is: Live and embody your essence. He draws on decades of his own personal experiences with shamans, healers, and therapists, as well as years of experience dealing with trauma. I would like to inspire you in this article. If you are a therapist, this inspiration may help you to understand why you sometimes get stuck with your clients/patients. You may have already had many therapy sessions with your issues yourself and may have the impression that nothing has really helped you. Nevertheless, your core problem persists and has not changed in essence. In this case, this article may help you to better understand what is unconsciously at work within you. I would like to point out a certain pattern here, which regularly appears in a similar form in my sessions and those of my colleagues. Of course, there are a number of reasons why therapy doesn't work, but in essence I would venture to say that this only happens if not enough contact has been established in the therapy session. Contact with the mostly repressed issue and between the patient and therapist. This can manifest itself as follows, for example: You go to therapy again and again and at the beginning it feels good, you have hope that it will now work to finally get rid of your fears and / or body symptoms. You may even have the impression that you have finally found the right person and the right therapy method. You are willing to work with the therapist and follow their suggestions, you are co-operative and yet you are increasingly wondering whether nothing is really helping you. It doesn't necessarily feel wrong to work with this person. But you ask yourself what you can really take away after each session and how it will actually help you for your future. You may come to the conclusion that there is something wrong with you, because although the therapy touches you, there is no real change at a deeper level. Maybe you no longer feel really present and just go along with it hoping that maybe a miracle will happen after all. But if you're honest with yourself, no real change is happening - at least not the change you're longing for. Even though you probably don't even recognise exactly what you're looking for. You may feel a little relief and relaxation, but not really anything more. So do you feel like you're in the wrong place again? Maybe the therapist doesn't really understand you after all. At this point, you certainly feel powerless, resigned and possibly increasingly depressed. As a therapist, you will encounter a patient who is extremely co-operative and may even be able to describe their problems clearly. He is very familiar with his own history and may even clearly understand the underlying causes, what happened in his early childhood and what compensatory measures he took and what behaviours were learned due to repressed needs. If you are a hypnotherapist, you will notice that the person follows your suggestions, that there is a good rapport and that the session seems to be going well. And suddenly, in the middle of the session or at the end, the patient asks the following questions: I understand and what can I do in the future to feel better? How can I implement all this in my everyday life? That all sounds very good and what do I do with it now? Sometimes it turns out that the client seems to forget everything and keeps asking what it is actually about. And asks the same question(s) again and again. Together we may have gained insights that are soon forgotten again. As a therapist, it might even seem that the person is deliberately lying to you. It is then hard to believe that all the insights that felt so good are simply gone! It's clear that nobody does this on purpose. The patient tries everything, but loses hope increasingly. What now? It is important to understand at this point that a childhood scenario is most likely being repeated here and that the patient has little connection to their emotions and the underlying needs in the here and now. As a therapist, you could ask the patient at this point: "How are you feeling right now? Are you experiencing a situation that seems familiar to you? Have you always had the feeling in your life that people don't understand you? How does that feel for you right now?" Here could be an answer: Yes, I know that. It's always the same, there never seems to be a solution. I feel sad and I guess I really am a hopeless case. Of course, answers like: Yes, so no, not really, it's always the same. I don't know what the problem is either. I have no idea what else to do. It may well be that they suddenly feel quite lost here as a therapist and/or anger arises in them. With a little experience, it is quite obvious what the patient is suppressing here. There is a hidden rebellion at work, an unspoken protest. When we understand here that behind almost every problem, behind every fear, there are unfulfilled needs that often signal an unresolved protest. We are usually unaware of this because the cause lies in our earliest bonding experiences, which characterise us throughout our lives. Children whose core needs are repeatedly not met block their own access to anger, aggression and protest. The emotion of anger, which arises via the sympathetic nervous system, feels threatening to a small child. So it directs its anger inwards. As the child grows older, protest and anger are replaced by resignation and collapse. When anger arises in adulthood, we are cut off from it (dissociated) and only the fears remain in our experience. Patients/clients will then often be able to name their fears, but usually feel absolutely no protest within themselves, which is actually the underlying cause. Often, grief is felt rather than fear, especially if grief was more readily accepted by the previous environment. As a therapist, you can ask questions here. Does the grief feel liberating or relieving? In most cases, a "no" or a "well, that's how it goes" will emerge. Then a clearer picture will appear of which repressed needs might be involved. It could be about the need for freedom and independence. The anger could be a reaction to an environment that had difficulty dealing with the child's autonomy movement. However, it is essential that we test this hypothesis. When a child is confronted with the threat of a loss of attachment and a failure of its environment, it activates protest in response. Although it will never be a child's first choice to be angry with a caregiver, the original intention behind the protest is to influence the environment so that one's needs are taken care of. Anger is a message to the environment to show that what is happening is not okay, I need you, take care of me! If the environment then responds positively to the child's needs, such as security, being held in the arms or support in exploring the world and independence, the child calms down immediately and the emotional reaction is completed. However, if the caregivers are not able to respond to the child's needs with fine antennae, the protest has been unsuccessful and the core needs have not been met, which the child experiences as threatening. The protest can escalate into aggression and anger, but more often the child gives up all hope that someone will take care of them. They learn to cut themselves off completely from their core needs and the emotions that express them. The anger they feel could be too overwhelming for the child, as they still have few ways of coping with such a high level of arousal in the sympathetic nervous system. So if there is no reaction to the protest, the child finds itself in a dilemma. As children, we are not in a position to feel love and intense anger towards our carers at the same time. And we can't afford to be angry with the person who is supposed to look after us. There would be an enormous threat. This dilemma is usually solved by the child splitting off from the anger. It is better to be the non-lovable child of loving parents than the loving child of unloving parents. Splitting and identification with the "evil self", which incidentally shows up later as "the shadow" as an adult, initially creates space for hope. The child starts to think that if I get rid of this side that my carers don't seem to like, I will then be completely loved! The failure of the environment is interpreted as one's own failure and this leads to a shame-based identification as a protective strategy. This shame-based identification involves splitting off experiences and banishing them from consciousness. Self-shaming is a parasympathetically dominated process. This then gives rise to various behaviours of acting out and acting in. The acting out then manifests itself as self-criticism, self-shaming, self-hatred, co-dependence. Little by little, we learn to fulfil the needs of our environment. Acting out can manifest itself in attack, manipulative behaviour and a compulsion to control. In the examples described above, it is obvious that they are based on the suppression of anger and result in behaviours of withdrawal. Sometimes it can oscillate between the two. What is certain is that the patient will have a negative relationship with anger and will most likely express this. It may be that the person has already tried a number of things. Many spiritual retreats to finally have a pure heart and only feel love and get rid of this strange basic feeling. If the person often acts out, then they realise that they are often angry and want to finally get rid of this anger. This then works for a while, in transcending experiences and or simply in groups where people sing and meditate together. And that feels so right! Back in everyday life, there are arguments with my partner or just a big feeling of nobody understands me, I feel alone! In both cases, i.e. whether acting in or acting out, this is a consequence of splitting off to inner healthy aggression! Healing is about reconnecting with anger and even hate in a healthy way. Back to the case described at the beginning. It is based on a protest, which today shows itself in a passive aggressive way. One possibility is to address the frustration you feel because you are back in a therapy session that is not helping. It has been shown to be particularly effective when we can address the anger directly. Of course, it can help if we can realise that we are often angry with our surroundings and can express this. If someone is strongly dissociated, however, they will not feel this anger at all. Interestingly, however, as soon as this anger is expressed, the body will react directly with relaxation. As a therapist, it can be important here to sensitise the patient to body awareness. However, it can also initially lead to more stress in the body if the defence system is at work and naturally wants to avoid feeling anger at all costs. As a reminder: as a child, this would have meant a risk of relationship breakdown, which is equivalent to a risk to life, i.e. death! As mammals, our bodies have three possible reactions to danger: Fight, flight or freeze. Panic attacks, for example, are a state of freezing. Freezing, immobility is an outwardly calm state, while internally the sympathetic nervous system is working at full speed and at the same time the parasympathetic system is ramped up, which can lead to us hardly being able to move or not being able to move at all. Internally, this feels hopeless, especially if we cannot recognise any real danger on the outside. There is therefore a discrepancy between our inner experience and the external reality, which is a consequence of attachment trauma. Here it is important as a therapist not to fall for the fact that the person may be very reluctant to deal with the anger. This is because it is often a shadow, a taboo, and a lot of shame and guilt can come up. The ego in turn tries to avoid this. It can be very useful to slowly introduce the patient to anger. My inner structure is rather direct, so I ask the patient the question relatively quickly: What do you think of the therapy? Are you really happy with it? I have often experienced that there is already great relief when the patient can say: "No, I am not satisfied! This is an important point. Often people with the above-mentioned repression patterns will not immediately admit that they have difficulties with anger. That is why it is crucial to follow up. It already leads to a change when the person says, I don't like it. Basically, everything relates to the relationship level and the patient's statement should be: You don't suit me! I feel anger and what you offer me is not enough for me! Maybe even a "I'm fed up!". That is absolutely right. As a therapist, it is important to be able to accept this 100%. Of course, other factors can also play a role, such as the choice of questions or the type of therapy. Nevertheless, it is of central importance that the patient is finally allowed to direct their anger at a person without it leading to a breakdown in the relationship. This fact is enormously important and should first of all be taken to heart. The aim here is to create a safe space in which the patient can express their feelings authentically without fear of rejection or consequences. Depending on how strongly the aggression has been suppressed, it makes particular sense to look at the physical expression. From a physiological point of view, it has proven useful to first switch from a state of immobility to attack mode. Here, it can make sense to carry out physical exercises (e.g., TRE Trauma Release Exercises), to scream into a pillow, or to hit stacked pillows with a bat. This can lead to the experience that it is okay to feel aggression in the body. A body that is never allowed to feel aggression is at the mercy of other people and we cannot feel mentally strong. The attitude and statement of the therapist must be here: Your rage and hate are absolutely welcome here! This attitude is essential, as a therapist you have to be able to be with it, i.e. remain stable. Otherwise it's another re-enactment of childhood. An environment that can't deal with rebellion, anger and hate! Of course, this requires that you have integrated these feelings yourself and are not just using the role of therapist to avoid having to feel your own emotions and needs, as you are looking after others! We can therefore encourage the patient to come to peace with the feeling of anger. On the one hand, through the information about why anger and healthy aggression are important for everyone and, on the other hand, through the direct experience of complete acceptance in the here and now, which was not yet stored in the nervous system in this way, i.e. was wired completely differently due to childhood experiences. It is the new experience that brings about real change! Gradually, the patient will be able to integrate these forces and will feel less and less resigned and powerless. The process can progress quickly, but it is important to give the integration time and space. The more we can "contain" the emotions, i.e. be complete with them on the levels of body, emotions and mind, the more comprehensive wholeness and healing can be experienced. It is important to respect your own rhythm. It is not about performance, but about mindful acceptance. Patients are increasingly able to recognise that they can now exist independently of the outside world and that there is no longer any danger in being free and independent while still remaining connected. Where as children we would have needed an environment that could have responded 100% to our needs, the solution as adults lies above all in recognising our feelings and learning to communicate them. To summarise, it can be said that the reasons for the possible failure of therapies and the lack of progress is the lack of contact, both with repressed issues and between the therapist and patient. Recurring childhood scenarios also show up in therapy! Successful therapy requires that we learn to recognise and express our feelings again. Healing requires patience and the willingness to integrate emotions on different levels and bring them into contact. It is not about quick solutions, but about an empathetic process of acceptance and integration of feelings. The important thing is to keep at it, no matter what has happened in the past and how many therapies and methods have not worked. I am 100% convinced that the right solution is waiting for you. Unfortunately, many people give up because they often don't get the right information or may not find the appropriate therapies - this is also part of the process and the current possibilities in society. However, awareness is changing rapidly and more and more people have access to the most important resources. Essentially, we need to find the courage to come into genuine, honest contact with each other again and thus allow closeness. We are one human family and it is time to stop perceiving each other as competitors and instead support each other. To do this, it is important to recognise what dangers we are still projecting into our environment. As adults today, we have the ability to scrutinise everything and decide for ourselves which relationships we want to remain in. But we definitely develop the most potential in relationships. When we feel free and connected! Read more from Jérôme Rey Jérôme Rey, Trauma Therapist, Shamanic Healer, Hypnotherapist Jérôme is undoubtedly a charismatic and passionate holistic therapist of the new age! At the heart of his work is: Live and embody your essence. He draws on decades of his own personal experiences with shamans, healers, and therapists, as well as years of experience in dealing with trauma. His profound knowledge is based on extensive training in the field of trauma therapy and spirituality. This broad spectrum of personal experience and professional knowledge forms the basis of his professional work and enables him to accompany people on their path of healing and personal growth. Sources and book recommendations: NARM Practice Book Healing Developmental Trauma by Laurence Heller and Brad J. Kammer The Vagus Key to Trauma Healing by Gopal Norbert Klein

Written by Aaron Douglas, Public Speaker, Leadership Development, Community Engagement Aaron Douglas is one of the newest and most energetic innovative visionaries taking on the leadership and coaching world dynamically. He is well known for being the founder of The LeRock Academy, a soon-to-be charter school with global franchise aspirations focusing on interpersonal skill training and communication techniques. Each and every one of us goes through pain, and we go through a lot of it. If you are like most of us who wake up daily looking to provide for our families and live the good life, pain is still inevitable. That goes for whether you are breaking up with your first girlfriend or boyfriend or having a family argument, pain is painful. My client Jeffrey said this last week, and I quote, “In my entire life, one of the most painful things I have had to endure is ending a personal relationship, no matter the length.” That is why today, you all will walk away with the two most important tips on how to properly end a personal relationship so that going forward, you can have more peace in your personal life and wipe away the anxiety. If you find this article helpful at all reach out to me via my social channels and tell me your perspective, that is what makes this fun! Strategically deflect threats to safeguard and redirect Former Friend: I will get even with you for this! Believe me you will regret the day you stabbed me in the back. You hear me? “You”: Let us not end this with fire hoses pointed at one another and end this like civil adults, shall we? But one thing I will say is this, do not you ever speak to me that way again. In the event that you do I guarantee you, I will not be the one regretting anything, it will be you. Bye now! (Walk Away) When ending a personal relationship, the first emotion many of us can think of is anger. We know deep down we do not want the other person to get mad at us and cause a big uproar. That is s why I introduce this tip. This solves the fear/problem of a lot of anger being spewed at one another. It saves you time from arguing and money from going to an attorney. Thank me later! Handle anger gracefully: Confirm end of relationship Former Friend: “How could you do this to me? After all I’ve done for you. I was there when you needed me and now you are dumping me?” “You”: I can understand you are angry as you have a right to be. Although, we have been through a lot together and you have been the upmost supportive which I am grateful for at this time this relationship is no longer healthy for me and I wish you the best! The focus here is very simply being as clear as we can with regaining the focus and reiterating the goal of the conversation. This tip here does take a bit of emotional intelligence, so yes, do be aware. Well, guys, there you have it. Two of the best two tips on how to properly end a personal relationship. The amazing thing about both tips are you can practice this right now. Go give it a try and after you do send me a message on my social media channels on how it went, as always stay safe and talk soon! Read more from Aaron Douglas Aaron Douglas, Public Speaker, Leadership Development, Community Engagement Aaron Douglas is a leader in the interpersonal skill training, personal development, and empathetic communication arena. A humbling beginning left him speechless having to practice his speeches to enhance his communication abilities and pass his teachings to others. Although challenges arose like they often do, Aaron created mental strategies using word pattern recognition to be able to sell and negotiate business offerings in a plethora of industries some would say it is a majestic art of his communication style which leaves many wondering, how can I lead the exact same way you do. He has since dedicated his life to helping others unleash and unlock their ultimate potential.

Written by Christy Little, Intuitive Artist Christy Little is an intuitive artist speaking in color. Through deep personal growth she found her authenticity and a new sense of inner peace. Now Christy uses creativity as a catalyst to make positive changes in the world. Meditation is so much more than just a relaxing activity. It can be a navigational tool for you. How? It becomes a useful habit by learning to tune into the inner wisdom that is universally in us all. Meditation helps us find the present moment it assists in tuning into our bodies, connecting with our breath and energy, which allows us to hear our intuitive voice that so often gets drowned out by our thoughts. When we can slow down, drop into our hearts, and connect with our intuition we can begin allowing this to be a guidance system. Our lives are noisy and oftentimes we can only hear the loud thoughts swirling around in our heads. Most think this is the best way to process things to analyze, compare pros and cons, and use our belief systems to navigate all of life. Yet, many times, if we slowed down and used our intuitive side to make decisions, we’d find a much more peaceful and quiet way of going about life. If this is a new concept, it’s never too late to try something new! This first starts by getting into the habit of creating a quieter environment for at least part of the day. Eliminate the distractions and find a space that makes you feel relaxed and safe. Take some deep, slow breaths and focus on your heart center. It’s okay if thoughts are drifting in and out, we’re not trying to get “rid” of them. We just simply do not want to be attached to them. Become your own observer in this setting. Once you’ve spent a few minutes here, you can begin asking yourself the questions that you’d like answered. The responses might not come right away, but trust that now that you’ve asked, the answers will appear as they are meant to. Living more intuitively also will help you become more aware when you’re given signs and answers. As you begin to make this more of a habit, taking a few minutes in meditation to get quiet and listen will become a stealthy tool. For those who feel like you “can’t” meditate, this is your invitation to be open for change. It might not be easy for you at this moment, yet with some practice, as it IS called a meditation practice, taking this time will become familiar and pleasant. In time this could become an entirely new way of navigating life, bringing more peace to your day to day. Read more from Christy Little Christy Little, Intuitive Artist Christy Little is an intuitive artist speaking in color. Through deep personal growth she found her authenticity and a new sense of inner peace. Now Christy uses creativity as a catalyst to make positive changes in the world. She created the “Gratitude & Awe Journal,” available on Amazon, which helps people discover more joy in their everyday experiences through gratitude, delight, and awe. In an effort to help people feel good inside and out, Christy has collaborated to offer pieces of wearable art: original paintings designed into clothing and accessories, including luxury watches. She has a strong mission to help open the hearts of humanity through her journals, wearable art, and in her energetic paintings.

Written by Yasmin Walter, Publisher Yasmin Walter of KMD Books is a multi-award-winning entrepreneur, international bestselling author and modern publisher based in Australia. In today's interconnected business landscape, collaboration has become a foundation of success. By joining forces with other businesses, organisations can leverage complementary strengths, access new markets, and drive innovation. However, effective collaboration requires careful planning, communication, and relationship-building. In my latest book curiosity killed the 9-5, I collaborated with 26 amazing female founders to discuss what made them curious enough to leave their 9-5 and start a business. They discuss the steps they've taken, insights gleaned from setbacks, and victories celebrated along the way. Michelle Smith from Aussie Biz Chic, a subscription box for personal and business development, has shared her fool proof method for working out your “I’m Quitting Salary”. She shares real data on her business, actionable steps and insights to how she built her empire. With that being said, I’m ecstatic to announce that I’m teaming up with Aussie Biz Chic to present a masterclass to discuss the art of business collaboration and it’s advantages. Strategies for mastering the art of business collaboration 1. Identify complementary partners When seeking collaboration opportunities, look for businesses that complement rather than compete with your own. Consider factors such as industry expertise, target audience, and geographic location. By partnering with businesses that offer complementary products or services, you can create synergies that benefit both parties. 2. Establish clear objectives Before entering a collaboration, define clear objectives and goals for the partnership. What do you hope to achieve? Whether it's expanding into new markets, developing innovative products, or sharing resources, having a shared vision will guide the collaboration and ensure that all parties are working towards the same goal. 3. Communicate openly and transparently Effective communication is key to successful collaboration. Establish open lines of communication with your partners from the outset, and encourage regular check-ins to discuss progress, challenges, and next steps. Be transparent about your expectations, capabilities, and limitations to avoid misunderstandings down the line. 4. Build trust and rapport Trust is the foundation of any successful collaboration. Take the time to build rapport with your partners and foster a positive working relationship based on mutual respect and trust. Be reliable, responsive, and accountable in your interactions, and demonstrate your commitment to the partnership. 5. Define roles and responsibilities Clearly define each party's roles and responsibilities within the collaboration. Establish who will be responsible for what tasks, deadlines, and deliverables to ensure accountability and avoid confusion. By setting clear expectations upfront, you can minimize the risk of conflicts or misunderstandings later on. 6. Be flexible and adaptive Collaboration requires flexibility and adaptability to navigate unexpected challenges or changes in circumstances. Be open to feedback and be willing to adjust your approach as needed to accommodate the needs and preferences of your partners. Remember that collaboration is a two-way street and be prepared to compromise when necessary. 7. Celebrate successes and learn from failures Celebrate milestones and achievements along the way to keep morale high and motivation strong. Take the time to acknowledge the contributions of each partner and celebrate the collective successes of the collaboration. Likewise, be willing to learn from failures or setbacks and use them as opportunities for growth and improvement. Mastering the art of business collaboration requires careful planning, communication, and relationship-building. By identifying complementary partners, establishing clear objectives, and fostering trust and rapport, businesses can unlock the full potential of collaboration and drive mutual success. By following these strategies, businesses can forge strong and lasting partnerships that fuel innovation, growth, and resilience in an increasingly competitive marketplace. The masterclass is available for Aussie Biz Chic members only on Thursday, June 6th, at 11 a.m. WST. Sign up here. Read more from Yasmin Walter Yasmin Walter, Publisher Yasmin Walter of KMD Books is a multi-award-winning entrepreneur, international bestselling author and modern publisher based in Australia.

Written by Dr. Monica Riley, MD, Award-Winning CEO, Educator, Philanthropist Dr. Monica Riley, MD, affectionately known as Dr. Monica, is a Doctor of Integrative Medicine with over 30 years of expertise in the Holistic Health Sciences. Dr. Monica is the Founder of Dr. Monica's Natural Beauty, LLC; the award-winning sustainable body care, skin and haircare collection featuring clean fragrances that inspire women 40+, with careful care to communities of color, to Self-Love through Self-Care. Even the most confident entrepreneurs have days where we might be feeling a little low or down on our game. Whether we wake up feeling on top of the world or a little less than confident, it's helpful to have a daily affirmation to remind ourselves how special and important we really are. Sometimes, we just need to know what is on the other side of “Brave.” To reach our personal “T.O.P” (thrive on top), sometimes we just need a little push from within. Affirmations can be incredibly useful for building confidence and self-esteem. Affirmations provide motivation, improve mental health, reduce anxiety and rewire our brain to positive thinking. With affirmations and a change of mindset, we can achieve what we believe. With affirmations, we can overcome the negative thoughts that make us doubt ourselves. The single behavioral change, with the greatest impact on our behavior, is to be a little kinder to ourselves and allow us grace to just B-R-E-A-T-H-E. Affirm yourself every day to achieve your optimal success. If you don’t believe in you, who will? Positive affirmations for morning motivation Boosts self-confidence Enhances focus & clarity Reduces stress & anxiety Attracts positivity & abundance 8 affirmations to retrain your brain I am great, I am successful and I am grateful I am worthy of making money and securing the bag My only competition is myself I am doing the best I can Problems are opportunities for growth I am confident, I can achieve what I believe I deserve and accept vibrant health and wellness into my life right now I am a money magnet, prosperity of every kind is drawn to me Quick Watch – Affirmations for Transformation I know that sometimes we can feel overwhelmed, discouraged and perhaps feel like giving up. It is important that we use affirmations to transform our mindset, by changing how we react to hardships and bumps in the road. These 8 affirmations are reminders to keep striving towards your goals, to keep pushing towards your destiny and to never doubt the power you have within to manifest the life of your dreams. Anything is possible. Read more from Dr. Monica Riley, MD Dr. Monica Riley, MD, Award-Winning CEO, Educator, Philanthropist Dr. Monica Riley, MD, affectionately known as Dr. Monica, is a Doctor of Integrative Medicine with over 30 years of expertise in the Holistic Health Sciences. Dr. Monica is the Founder of Dr. Monica's Natural Beauty, LLC; the award-winning sustainable body care, skin and haircare collection featuring clean fragrances that inspire women 40+, with careful care to communities of color, to Self-Love through Self-Care. This active Vassar College Alum and 2-time Emmy Award-winning documentary producer continues to inspire communities to action through her activism against human trafficking and cyberbullying. A sought-after public speaker and podcast guest, Dr. Monica believes that “Self-Care IS Healthcare"™

Written by Dr. Rita Renee', Ultimate PowerHouse Coach An expert in finance, healthcare, and personal development. With a diverse array of credentials and an unwavering passion for empowering others, she has left an indelible mark on various facets of life. What does it mean to be a PowerHouse? It's not just about possessing strength or authority; it's about harnessing that power to ignite change and foster unity within our communities. A true PowerHouse is someone who inspires, leads, and motivates others to transcend their limits and achieve collective goals. The significance of collaboration and building robust networks cannot be overstated in today's fast-paced world. When we operate in silos, we limit our perspective and stifle potential synergies. Only when we unite, sharing our unique strengths and perspectives, can we truly affect meaningful change and drive progress in our societies. The importance of collaboration Collaboration is the cornerstone of innovation and success. It allows us to leverage diverse talents and insights, which is crucial in overcoming our communities' complex challenges. By working together, we multiply our impact and create inclusive spaces where every voice is valued. This inclusivity is vital for fostering sustainable growth and resilience. The powerhouse connection event Recognizing the need for a collaborative spirit, I am thrilled to host an event that embodies this ethos: The Powerhouse Connection. Scheduled for June 8th, 2024, from 10 AM to 2 PM at 5570 Munford Rd, Raleigh, NC, this gathering is designed to bring together PowerHouse women from all industries to connect, collaborate, and build genuine relationships strategically. Vision of the event The Powerhouse Connection aims to create a platform where women can come together to share their experiences, challenges, and successes. The event will feature dynamic speakers, including: Shavannah "Speaks" Moore: Master Storyteller and Life Coach Tabitha Lewis, MBA: Expert Business Consultant and Strategist Daisy Van Cauwenbergh: Style Consultant and Model. Yeinsy C Contreras: Hispanic Community Educator and Tax Specialist Tamikia McShiver: Celebrity Stylist and Author. Dionne McGee: International Speaker, CEO of DG McGee Enterprises, and Author Each speaker will share insights to empower, encourage, and inspire women business owners or aspiring entrepreneurs. This event is not just about personal growth; it's about recognizing and celebrating local women who are making significant PowerHouse moves worldwide. Engaging in the powerhouse connection Join us for a day of insightful discussions, networking opportunities, and the chance to connect with vendors who support our vision of empowerment and collaboration. Whether you're an established business owner or just starting out, the Powerhouse Connection is where you'll find the resources and encouragement needed to thrive. "Linking PowerHouse and Igniting Excellence" isn't just a motto—it's a commitment to building a community where women support women, collaboration leads to success, and everyone can realize their potential. Let's come together to be the catalysts for change and innovation. Exciting news! Join us for an inspiring day filled with insights and networking at the Powerhouse Connection event. Let's build bridges, break barriers, and create a unified path toward success. Read more from Dr. Rita Renee' Dr. Rita Renee', Ultimate Coach Dr. Rita Renee' is a true force of nature, an expert in finance, healthcare, and personal development. With a diverse array of credentials and an unwavering passion for empowering others, she has left an indelible mark on various facets of life. As a distinguished Wealth Strategist, Dr. Rita Renee' has brought her financial acumen to the forefront, guiding countless individuals and families toward financial freedom and prosperity. Her strategic insights and wealth-building techniques have transformed lives, providing them the tools to secure their financial future. In addition to her financial prowess, Dr. Rita Renee' is a devoted Nurse, offering compassionate care and support to those in need. Her commitment to the well-being of others extends far beyond monetary wealth, as she touches lives through her dedicated work in healthcare. Dr. Rita Renee' is also a celebrated Author, weaving compelling narratives that inspire and motivate others to find their voice and share their stories. She encourages individuals to break their silence, surmount challenges, and foster personal growth and resilience through the power of storytelling.

Written by Colleen Robinson & Dana Pemberton, Wellness and Leadership Strategists Colleen & Dana are well-established healers and coaches. They are the creators of The Black Belt Mind, NAP, & YIM, incorporating Colleen’s Traditional Chinese Medicine training and Dana’s extensive coaching & martial arts experience into systems you can use to improve your health, career, and every relationship in your life in unprecedented ways. Do you feel like there is something wrong with you that you just can’t change? Do you feel like you’re stuck, unhappy, and repeating the same patterns? Happily, this kind of ‘mystery’ problem might not even be yours. Even more happily, there are things you can do about it. This article dives in to the concept of inherited trauma / inherited Qi/epigenetics, shows you that your problems might not really be yours, and shares simple steps you can take to uncover the real you underneath the trauma you’ve learned to live with. What is inherited trauma or inherited Qi? Traditional Chinese Medicine (TCM) teaches that 50% of our Qi is inherited from our parents: anything from strong bones to a bad temper or a habit of anxiety or trauma. What is epigenetics? Epigenetics is the study of how your environment, emotions, & behaviour can change how your genes behave, like a switch that can be turned on or off. What does this mean for how you behave? This is where it gets interesting. The prevailing sentiment is that behaviours and problems can be traced to an experienced trauma, childhood, or family beliefs. People raised by an anxious parent may learn to model anxiety. Someone who was attacked by an animal may be fearful around animals. But what about those other behaviours, the ones that just don’t make sense? What if your parents have a great relationship, but you somehow end up in bad ones, despite choosing people you firmly believe will be different? What if you start a new exercise program only to sprain an ankle and be side-lined once again? If there is a pattern in your life that you keep working on, keep “failing” to change, or simply cannot understand where it comes from no matter how much work you do on it, there is a very good chance that it’s not your pattern, it’s not your behaviour, and it’s not your choice: it’s inherited. Why would trauma be inherited? It could be a way to survive, like when extreme stress or cold changes someone’s metabolism. It could be because something is considered a necessity, like this study of adult children of Holocaust survivors who had the markers and behaviours of people with PTSD. If trauma is viewed simply as anything that we are not well-resourced enough to completely process and learn from at the time, then inherited trauma is simply something that needs to finish processing. If we have inherited a trauma, if our genes have switched something off or on, it’s because that trauma still needs to be integrated. So it’s not my fault? It’s nobody’s fault. In fact, it’s the opposite. If you think of these changes as your system doing its level best to keep you alive and as healthy as possible, then there’s no fault. It’s just your system loving you enough to want to help you.. The 6 most common inherited trauma categories In the clinic, there are an infinite number of things that can be inherited. However, the most common types include: 1. Relationships You date different types of people and yet somehow end up in the same kind of relationship. You promise yourself you’re going to find more loving, supportive friendships only to find out that they weren’t the person you thought they were. 2. Arguments You promise yourself you’re not going to have the same fight with your partner, or your parents. You prepare different responses, and yet you somehow end up clashing. 3. Pattern changes You meant to do it differently this time, to leave early and be on time; to have your clothes washed and ready to go so you weren’t scrambling in the morning; to exercise every day. Yet somehow, you can’t make the change permanent. 4. Emotional stagnation You’ve been to therapy, you’ve done the work, you’ve taken the supplements, but your emotional default remains the same (depression, anxiety, anger, etc.) 5. Work You searched for a different job where you were respected and appreciated and rewarded for good work. Somehow, though, it’s just the same thing inside of different walls. 6. Hidden agendas You’ve sought out help, you’ve done self-analysis, and you still have no idea why you’re doing what you’re doing. 10 tips on how to deal with inherited trauma 1. Understand that it might not be yours Simply accepting that a problem might be inherited can take pressure off of you and free you from the heavy, dangerous cycle of shame and blame. 2. Change your approach If you normally do talk therapy, consider adding in somatic therapy, physical trauma release exercises, Traditional Chinese Medicine or Integral Medicine. Somatic or trauma release work can relieve the body without having to mentally process everything. TCM has acupoints and herbal formulas that connect the heart and mind to clear out old trauma. Integral Medicine in forms like tapping, YIM, or NAP are capable of getting to the root of things even if it isn’t understood. 3. Make a list This is a list of the issues you’d like to change, not the reasons for the issues. Instead of listing “I suck at relationships,” use “Relationships 10 months or shorter.” A pragmatic list without judgment can help point to the underlying pattern. 4. Remove the blame Blame is generally not useful, but in this case it definitely doesn’t help. If you didn’t start it, you can’t carry the blame. It’s faster to clear things once you’ve moved the heavy burden of feeling you have somehow caused your own misery. 6. Work on your “zeroes” With a 0-10 scale to assess how much something bothers you, people ignore zeroes.. However, true zeroes are highly unlikely. If you emphatically believe that you have zero negative feelings about something, it could be because it’s buried so far back you don’t have a conscious memory of it or that your system is pushing it away from you. Clear it anyway – it can’t hurt to feel even better about it. 7. Work on the things that don’t make sense One of the ways our minds protect us from dangerous ideas is by making them seem like nonsense: either “that’s a silly idea” or making the words literally not make sense in that moment. If you cannot make sense of a concept, that could be a sign to slow down and reach further in to it. 8. Work on family issues It can be a lot easier to see other peoples’ challenges. If something has been inherited, it might show up in your siblings lives, parents, or grandparents. You might recognize a pattern in them that you’re managed to ignore in yourself. 9. Remember that these are survival tactics Of course, inherited trauma isn’t fun. But it’s also an adaptation to be more resilient. To survive. That means you can celebrate it, even and especially if you’re ready to celebrate it and then put it away. 10. Work on things in a group When you’re working with like-minded people, there will be things that obviously apply to someone else and not you. Let yourself work on them anyway and allow your nervous system to connect the dots for you, even if you don't consciously know how or why. Start letting go today Inherited trauma can be one of the most frustrating things to clear. If you can’t connect a reason to your concerns, it can feel like you’re not trying hard enough, like you’re the problem, or like you’re somehow sabotaging your own progress. That’s a common way to think, but if it’s not helping you, then you don’t have to keep believing it. Give yourself some space to recognize that you may be acting out someone else’s worries, fears, traumas, and hurts. Give yourself more space by working with people who are used to studying inherited trauma patterns, identifying them, and helping people clear them. Come join us and learn some techniques to help you clear old, inherited, stuck-feeling problems gently and easily. Read more from Colleen Robinson & Dana Pemberton Colleen Robinson & Dana Pemberton, Wellness and Leadership Strategists Dana and Colleen bring partnership to a whole new level in their work together. Vastly different in many ways, they deliver their own brand of magic to the groups, companies, and individuals they work with across North America. Colleen’s experience as a Chinese Medicine Practitioner, fascination with the intersection between science and spirituality, and focus on healing combines with Dana’s “boots on the ground” approach based on a lifetime of martial arts training (he started at age 3) and several decades of coaching. Together, their focus is to help you find and clear the old patterns that are holding you back, and replace them with simple concepts you can apply to move forward with ease.

Written by Nalita Devi, Women's Functional Health Coach Nalita Devi is a Personal Health Architect with a Bachelor's in Health Sciences and a Master's in Medical Science in Physician Assistant Studies. Specializing in holistic wellness for women, she incorporates advanced DNA 360 testing and cognitive therapies to address chronic illness and emotional well-being. If you struggle with fatigue, frequent colds, or general sluggishness, this article is for you. By integrating breath work, yoga, and foam rolling into your routine, you can stimulate lymphatic flow, reduce stress, and enhance your overall vitality. In as little as 15-20 minutes a day, discover how these simple practices can rejuvenate your body, improve your immune function, and leave you feeling more energized and resilient. Lymph is life The lymphatic system, often overshadowed by more prominent bodily systems, is a cornerstone of our overall health. Acting as the body's drainage system, it plays a crucial role in detoxification, immune function, and maintaining fluid balance. When the lymphatic system is sluggish or congested, it can lead to a range of health issues, from chronic fatigue to a weakened immune response. Fortunately, holistic practices such as breath work, stretching, and foam rolling can stimulate lymphatic flow, promoting detoxification and enhancing vitality. In this article, we will explore how these practices form a powerful trilogy of wellness that combats the effects of a sedentary lifestyle and supports optimal health. Overview of the lymphatic system The lymphatic system is a network of tissues and organs, including lymph nodes, lymph vessels, and lymph fluid, that helps rid the body of toxins, waste, and other unwanted materials. It is a critical component of the immune system, protecting the body against infections and diseases. Unlike the circulatory system, which has the heart to pump blood, the lymphatic system relies on body movement and muscle contractions to move lymph fluid throughout the body. This makes regular physical activity essential for maintaining lymphatic health. Importance of movement In our modern world, sedentary lifestyles have become the norm, leading to numerous health problems. Prolonged sitting and lack of physical activity contribute to lymphatic stagnation, which can result in toxin buildup, impaired immune function, and reduced mental clarity. The trilogy of wellness—breath work, stretching, and foam rolling—offers a comprehensive approach to invigorating the lymphatic system and combating the adverse effects of inactivity. 1. Breathwork: Oxygenating the body and stimulating lymph flow Breathwork involves various breathing techniques designed to enhance oxygen intake, improve respiratory function, and promote relaxation. Deep, diaphragmatic breathing, in particular, is highly effective in stimulating the lymphatic system. By engaging the diaphragm, breath work creates a pumping action that helps move lymph fluid through the lymph vessels, enhancing detoxification and supporting immune function. Benefits of breathwork for lymphatic health Enhanced oxygenation Deep breathing increases oxygen levels in the blood, promoting cellular health and vitality. When we breathe deeply, we fully expand our lungs, allowing for maximum oxygen exchange. This increased oxygen intake nourishes cells throughout the body, supporting their function and improving overall health. Enhanced oxygenation also aids in the removal of carbon dioxide and other metabolic waste products, which are then processed and eliminated by the lymphatic system. Stress reduction Breathwork reduces stress and lowers cortisol levels, which can negatively impact the immune system. Stress is a significant contributor to lymphatic stagnation, as it can cause muscle tension and reduced circulation. By practicing deep breathing, we activate the parasympathetic nervous system, which promotes relaxation and counteracts the stress response. Lower cortisol levels help maintain a robust immune system, making the body more efficient at fighting infections and processing toxins. Improved circulation By improving respiratory efficiency, breath work supports better blood circulation, aiding in the transport of nutrients and removal of waste products. Efficient circulation ensures that oxygen and essential nutrients are delivered to tissues, while metabolic waste products are effectively removed. This enhanced circulation supports the lymphatic system's role in detoxification, helping to maintain a healthy internal environment. Techniques Introducing simple breathwork exercises that can be practiced at home is an excellent way to encourage lymph flow and detoxification. Here are a few effective techniques: Diaphragmatic Breathing Find a Comfortable Position: Sit or lie down in a comfortable position, ensuring your back is straight and shoulders are relaxed. Place Your Hands: Place one hand on your chest and the other on your abdomen. Inhale Deeply: Breathe in slowly through your nose, allowing your abdomen to expand as your diaphragm moves downward. Your chest should remain relatively still. Exhale Slowly: Exhale slowly through your mouth, feeling your abdomen contract as your diaphragm moves upward. Repeat: Continue this pattern for 5-10 minutes, focusing on deep, slow breaths. Box breathing (square breathing) Inhale: Breathe in slowly through your nose for a count of four. Hold: Hold your breath for a count of four. Exhale: Exhale slowly through your mouth for a count of four. Hold: Hold your breath again for a count of four. Repeat: Continue this cycle for several minutes, maintaining a steady rhythm. Alternate nostril breathing (Nadi Shodhana) Find a Comfortable Position: Sit in a comfortable, cross-legged position with your spine straight. Close Your Right Nostril: Use your right thumb to close your right nostril. Inhale: Breathe in slowly through your left nostril. Switch Nostrils: Close your left nostril with your right ring finger, then release your right nostril. Exhale: Breathe out slowly through your right nostril. Inhale: Breathe in slowly through your right nostril. Switch Nostrils: Close your right nostril with your right thumb, then release your left nostril. Exhale: Breathe out slowly through your left nostril. Repeat: Continue this pattern for 5-10 minutes, alternating nostrils with each breath. These breathwork exercises can be easily incorporated into your daily routine, helping to promote lymphatic health, reduce stress, and enhance overall well-being. By taking a few minutes each day to practice these techniques, you can support your body's natural detoxification processes and enjoy the benefits of improved circulation and relaxation. 2. Stretching for lymphatic health Stretching plays a crucial role in maintaining lymphatic health by improving flexibility, mobility, and the full range of motion. Regular stretching helps counter the body's tendency to shorten ligaments and tendons due to inactivity, which can restrict lymphatic flow and lead to stagnation. The easiest way to incorporate a self-stretching routine is to practice yoga, specifically the physical postures known as asanas. Understanding asanas Asanas are the physical positions or postures practiced in yoga. Unlike the broader practice of yoga, which includes breath control (pranayama) and meditation, asanas focus on the physical aspect of yoga. Each asana involves specific body positions and movements designed to stretch, strengthen, and balance the body. Practicing asanas regularly helps maintain tissue health, promote lymphatic drainage, and mitigate the effects of aging. The gentle stretching and dynamic movements in yoga promote muscle contractions that help propel lymph fluid through the lymphatic vessels. Additionally, the mindful aspect of yoga reduces stress, which is crucial for maintaining a healthy immune system. Improves Flexibility: Regular practice of asanas lengthens muscles and connective tissues, promoting a more flexible body. This flexibility helps prevent the stiffness and rigidity that can restrict lymphatic flow. Enhances Mobility: By moving joints through their full range of motion, asanas help keep them lubricated and functional, aiding in the smooth passage of lymph fluid. Encourages Muscle Contraction: Many asanas involve isometric holds and dynamic movements that stimulate muscle contractions, which act as pumps to move lymph fluid through the vessels. Key asanas for lymphatic drainage Certain asanas are particularly effective at aiding lymphatic drainage. Incorporating these poses into your regular practice can help maintain tissue health and mitigate the effects of aging. Twists Twisting poses compress and release lymph nodes and vessels, promoting the movement of lymph fluid. Seated Spinal Twist (Ardha Matsyendrasana): Sit with legs extended, bend your right knee, and place your right foot on the outside of your left thigh. Twist your torso to the right, placing your left elbow on the outside of your right knee. Hold and breathe deeply before switching sides. Supine Twist (Supta Matsyendrasana): Lie on your back, bring your knees to your chest, and let them fall to one side while extending your arms out to form a T-shape. Hold and breathe deeply before switching sides. Inversions Inversions use gravity to facilitate lymph fluid movement towards the heart. Legs Up the Wall (Viparita Karani): Lie on your back with your legs extended up a wall. Relax in this position for several minutes, allowing gravity to assist lymphatic drainage. Shoulder Stand (Sarvangasana): Lie on your back and lift your legs and hips towards the ceiling, supporting your lower back with your hands. Hold the position while breathing deeply, then slowly lower your legs back down. Dynamic sequences Flowing sequences increase heart rate and circulation, aiding lymphatic drainage. Sun Salutations (Surya Namaskar): This dynamic sequence of poses involves forward bends, backbends, and coordinated breathing. Performing several rounds of Sun Salutations can significantly boost circulation and lymphatic flow. Additional beneficial asanas Cat-Cow Pose (Marjaryasana-Bitilasana): This gentle flow between arching and rounding the spine stimulates spinal fluid and lymphatic movement. Downward-Facing Dog (Adho Mukha Svanasana): This inversion pose promotes lymphatic drainage and stretches the entire body. Bridge Pose (Setu Bandhasana): This gentle backbend opens the chest and stimulates the lymph nodes located in the neck and armpits. 3. Benefits of foam rolling for lymphatic health Targeted pressure Rolling on specific areas, such as the calves, thighs, and back, helps release tension and stimulate lymphatic flow in those regions. The pressure applied during foam rolling compresses and then releases soft tissues, encouraging the movement of lymph fluid and reducing congestion in the lymphatic system. Improved flexibility By loosening tight muscles and fascia, foam rolling enhances overall flexibility and range of motion. This increased flexibility helps prevent the stiffness and rigidity that can restrict lymphatic flow and lead to stagnation. Regular foam rolling ensures that the muscles and connective tissues remain supple and responsive. Stress Relief The physical pressure applied during foam rolling can have a relaxing effect on the body, reducing stress and promoting a sense of well-being. Lower stress levels help maintain a healthy immune system, supporting the body’s ability to detoxify and heal. Selection of foam rollers Choosing the right foam roller is essential for effective practice. Foam rollers come in various densities, textures, and sizes, each suited for different purposes and experience levels (Here’s a link to my favorite option). Density Soft Density: Ideal for beginners or those with sensitive muscles, soft-density foam rollers provide gentle pressure and are less likely to cause discomfort. Medium Density: Suitable for most users, medium-density rollers offer a balance between firmness and comfort, making them versatile for various muscle groups. Firm Density: Best for experienced users or those with significant muscle tightness, firm-density rollers apply deeper pressure, effectively targeting trigger points and deep tissues. Texture Smooth Rollers: Provide even pressure and are suitable for general use, especially for beginners. Textured Rollers: Feature ridges or knobs that mimic a massage therapist’s hands, offering targeted pressure for deeper muscle release and improved lymphatic drainage. Size Standard Size (36 inches): Versatile and suitable for full-body use, including larger muscle groups like the back and legs. Shorter Size (12-24 inches): More portable and effective for targeting specific areas, such as the calves or upper back. Routine A basic foam rolling routine complements breath work and yoga practices for a comprehensive approach to lymphatic health. Here’s a simple routine to get started: 1. Calves Position: Sit on the floor with your legs extended, placing the foam roller under your calves. Technique: Lift your hips off the floor and slowly roll from your ankles to your knees, pausing on any tight spots. Duration: 1-2 minutes per leg. 2. Hamstrings Position: Sit on the floor with your legs extended, placing the foam roller under your hamstrings. Technique: Lift your hips and roll from the back of your knees to your glutes, applying gentle pressure. Duration: 1-2 minutes per leg. 3. Quadriceps Position: Lie face down with the foam roller under your thighs. Technique: Support your body with your forearms and roll from your hips to your knees, focusing on tight areas. Duration: 1-2 minutes per leg. 4. IT band Position: Lie on your side with the foam roller under the outer thigh. Technique: Use your hands and opposite leg for support, rolling from your hip to your knee. Duration: 1-2 minutes per leg. 5. Upper back Position: Lie on your back with the foam roller under your upper back, crossing your arms over your chest. Technique: Lift your hips and roll from your upper back to the middle back, focusing on the area between the shoulder blades. Duration: 1-2 minutes. 6. Glutes Position: Sit on the foam roller with one ankle crossed over the opposite knee. Technique: Lean slightly to one side and roll back and forth, targeting the gluteal muscles. Duration: 1-2 minutes per side. Let’s roll into action Ready to take your lymphatic health to the next level? Explore my YouTube channel for video demonstrations of the techniques discussed in this article. Click here to watch practical, visual examples of breathwork exercises, yoga asanas, and foam rolling routines. Embrace the trilogy of wellness and start your journey towards improved vitality and well-being today! Read more from Nalita Devi Nalita Devi, Women's Functional Health Coach Nalita Devi is a Personal Health Architect with a Bachelor's in Health Sciences and a Master's in Medical Science in Physician Assistant Studies. Specializing in holistic wellness for women, she incorporates advanced DNA 360 testing and cognitive therapies to address chronic illness and emotional well-being. A registered yoga teacher and a certified NASM Stretch and Flexibility Coach, Devi is committed to providing lifelong transformations, not just quick fixes.

Written by Jonathan Stutz, Co-authors of Daily Practices of Inclusive Leaders Jonathan Stutz, MA is the founder and president of Global Diversity Partners Inc. He has over 25 years’ experience working in leading-edge companies such as Amazon, Microsoft, and Zulily. In most Western countries, white men are the most privileged and have the most power and status of any group in society. According to the most recent data from Pew Research, white men in the US dominate leadership roles in the top U.S. political, business, and higher education positions. ¹ They are also the group most likely to push back on inclusion, diversity, and equity (ID&E) initiatives. In the US, the unspoken fear of some white men is that ID&E will lead to their displacement by people from historically underrepresented groups. In the media, we hear this expressed as “replacement theory.” It’s the belief that if currently underrepresented groups like women, people of color, people with disabilities, and the LGBTQAI? community, benefit from ID&E initiatives, it’s at the cost of recruiting, hiring, promotions, and opportunities for white males. But ID&E is not a zero-sum game. Increasing diversity doesn’t mean that one group loses and another one wins. In fact, a rising tide of ID&E lifts all boats—the research is very clear on this. In business, diversity work is about building the highest-performing teams. Studies going all the way back to the 1950s show that diverse teams outperform homogeneous teams. If you’re part of a diverse team, you win by benefiting from increased output, creativity, and ultimately, innovation. If you’re the (effective) leader of a diverse team, you win by getting recognized for your team’s success. In summary, diverse teams have the greatest potential to be high-performing and when high-performance teams win, so do their leaders. This simple business case for diversity has been proven, time and time again. What has not been communicated well in the past, however, is the necessary role the most privileged groups, the ones that dominate the culture, play in advancing ID&E goals—and how they benefit. The narrative of how ID&E benefits the dominant culture has been hijacked. The outcome of these false narratives, like replacement theory, is that ID&E programs are being defunded and jobs eliminated. So it’s time to take our story back, to set the record straight. It’s time to explain exactly how ID&E helps everyone, including the dominant culture! The first false narrative ID&E professionals like myself need to debunk is that ID&E work excludes white men, or whoever comprises the dominant culture where you live and work. The real story: We need the diversity of thought and experience of white men too. The puzzle isn’t complete without them. We all share a desire to be seen, heard, valued, and understood. We all have an innate desire to be included and to feel we belong! As my co-author Eddie Pate and I wrote in our upcoming book, Daily Practices of Inclusive Leaders, building a culture of belonging creates an environment where everyone can feel safe to be their authentic selves, to feel connected to one another, and truly believe they belong—and that includes white men. The culture of belonging that ID&E aims to create intentionally includes white men and all the diversity they bring. The second false narrative that we’re setting straight is that white men are a monolith. No. White men bring so much more to the table than their race and gender. Look at me. I’m a 64-year-old white male with an advanced university degree, Jewish, born in Toronto as the youngest of four children, and raised in the Deep South and east side of Seattle by a single mom. I’m married to a woman; we have two grown daughters. My race and gender are just two dimensions of my diversity. Take my religion and cultural background, for example. In the last six months, my lived experience has changed. The recent rise of antisemitism has put me and my people in the crosshairs of hate, discrimination, bias, and stereotyping in the US, now more than ever since the Holocaust. In the US, Canada, and other countries, we’re facing harassment, vandalism, assault, murder, and in Israel, you can add torture and rape to the list. Suddenly, for the first time in my own life, I have this lived experience and now even greater empathy for people from historically underestimated, oppressed, and marginalized communities. I bring more to the table than my race and gender. I bring my values and ethics, my dual Canadian and US heritage, my religion, a long career in both small and large businesses, living and working domestically and internationally, knowledge and ability in cross-cultural communication, product localization, project management, corporate compliance and governance, operations, sales, human resources, wholesale distribution, the tech industry, all while raising two independent, strong, and successful women with my wife of nearly 42 years. All white men are more than just their race and gender. The beauty of ID&E is that it makes space for all the dimensions of my (and everybody else’s) diversity to be seen and embraced. The benefit of ID&E for white men is not talked about enough. Don’t we all want to be seen and valued for more than the aspects of ourselves that are most apparent to everyone else? Yet I must also acknowledge that being white and male, as well as raised in an upper middle-class household, has afforded me unearned privilege, power, and status in our society. At my birth, I did nothing to earn the privilege, power, and status that comes with being a white male and that has given me a leg up in reaching my goals all throughout my life. And neither did my parents, or their parents. It was all luck of the draw. So what’s my role in making inclusion, diversity, and equity a stronghold in the spaces I inhabit? It is to use my power, privilege, and status to create space for everyone to be seen, to be heard, to be valued, and to be understood. To influence my peers, and to help get everyone with all their different experiences and perspectives in the boat, and rowing in the same direction, to reach whatever ID&E goals we set. Because without people like me in the dominant culture on board and powering the boat, it’s not going to go anywhere. Sad, perhaps, but true. We live in a time where the brutal attacks on ID&E are threatening to turn back years and even decades of work in attempting to create a more fair and just society for all. Add to that the dangerous rise in racism—against Blacks, Asians, Jews, and other people of color—as well as the degradation of women’s and LGBTQAI? rights. And we don’t even know yet what the full impact of the US Supreme Court’s 2023 decisions on Affirmative Action and Free Speech will be. Our workplaces are a microcosm of our society at large, which make it 100 percent certain that the fallout from all these societal trends makes creating systemic and cultural change within organizations exponentially harder—and more critical. What does that mean for white men like me? It means that our voices and our power, privilege, and status are even more imperative to add to the fight for inclusion, diversity, and equity. For the most vulnerable in society and for ourselves to be seen and valued for all that we bring to the table. Read more from Eddie Pate and Jonathan Stutz Jonathan Stutz, Co-authors of Daily Practices of Inclusive Leaders Co-authors of Daily Practices of Inclusive Leaders: A Guide to Building a Culture of Belonging. Jonathan Stutz, MA is the founder and president of Global Diversity Partners Inc. He has over 25 years’ experience working in leading-edge companies such as Amazon, Microsoft, and Zulily. Jonathan led Inclusion, Diversity, and Equity (ID&E) for four international businesses within Amazon’s Worldwide Operations group. Source: [1] https://www.pewresearch.org/social-trends/fact-sheet/the-data-on-women-leaders/