Written by: Megan McCann and Jennifer Ludington, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. Can women have it all? Yes, but do we want to? This is a narrative that is not generally approached for fear of polarization in our culture. “You can have it all. Just not all at once.” ― Oprah Winfrey Balance is a buzzword that from our perspective feels overrated. It insituates that a woman can perfectly dissect all areas of her life evenly. (For example, we give exactly 25% of our energy to family, 25% to work, 25% to self-care, and 25% to personal relationships.) Is this possible? Maybe. But is it necessary? No. Balance is something that not even the most experienced yogi practicing her tree pose can master all at once. In fact, striving for balance could be the main thing fragmenting the in-demand woman of today only leading us to disappointment, running on a continuous hamster wheel of overwhelm. Instead of creating a work/life balance sheet, we believe it is important to shift the perspective to create a harmonious melody of work and life. Developing a perfect equilibrium in your work and life is nearly impossible for modern women to achieve. So instead, we create harmony by establishing priorities. The expectation of balance and “doing-it-all” is crushing our creative and innovative abilities in business by placing us in a state of fight or flight, leaving us feeling like we are in a pressure cooker soup of success, family, and financial stability. Understanding our own bandwidth is crucial for women living in a world where we are expected to be successful entrepreneurs, nurturing mothers, loving wives, caring friends, social calendar managers for our family, home organizers, and caretakers for our ageing parents. We are expected to do it all as we volunteer in our kid’s classrooms, bake cookies for the school fundraisers, all while fitting into a size 2 dress by hitting the gym at 5 am, or sweating it out in hot yoga before the kids wake up. This seems to be a cultural expectation of roles that are impossible to fulfill while doing it in harmony ALL and at once. According to the State of Women-Owned Businesses report by American Express, women are representing 41% of all businesses and in the most recent years, this number is fast increasing at a rate of 21% while the total number of businesses increased by just 9%. The rise of female entrepreneurship, along with society pressures put on women to be mothers who are present for every milestone gives the illusion that women are doing it all and at the same time. The reality is that in our pursuit to “do it all” we are only left feeling fragmented and disappointed. How can we then create the impact with our business that we desire, fulfill our unique purpose, and have harmony in our relationships and families? We do believe that it is an “AND” world for women in business; however, we also believe that it starts with three things: How to create clear priorities A business strategy that doesn’t require trading time for money A value-centered alignment system that will lead to harmony instead of balance You will never achieve perfect balance but you can have priorities. So if you are a woman in business who seeks to create a big impact in and outside of your home, we have a few tips that can support you in your feminine leadership: Take time to understand your intrinsic values. We call this value endurance. Your values will guide your priorities and getting clear on your priorities is the first step to harmony. What is your threshold? Everyone has a unique emotional thermometer. What is yours? Taking your temperature is not just for the doctor’s office. What is your own capacity for deep work, relationships, sleep, and social life? Survey the landscape. Take inventory of your financial, lifestyle, and health objectives. Which is out of alignment? Once you are clear on what needs to come back to the bullseye, focus your tasks on that area for a set amount of time. Create a subtraction list. Most business owners have a to-do list; instead, can you make a list of everything that can be subtracted from your daily tasks that don’t align 100% with your values. Can you then outsource these tasks to ensure you are not adding things to your plate that take up unnecessary bandwidth? Who can you call on for help? Create clear firm boundaries. Once you have established your values, emotional thermometer, surveyed the situation, and evaluated your subtraction list now it's time to create boundaries around your priority. Women get to understand how creating a more harmonious melody of life can dramatically effect how we can have it all. But we can only accomplish this within a value-centered framework that creates a flow of abundance in all areas of our lives. If you want more information in how we have created harmony as moms, wives, and value-centered entrepreneurs, head to our podcast episode where we discuss more ways to kick the balance act and instead shift into a harmonious symphony using clear boundaries as your maestro. Follow me on Instagram, and LinkedIn, and visit my website for more info! Read more from Megan and Jennifer! Megan McCann and Jennifer Ludington, Executive Contributor Brainz Magazine Megan McCann and Jennifer Ludington are experts in strategic leadership and business systems. As 1 amazon best-selling authors, in-demand speakers, and media personalities, they are on a mission to help over 1 million women scale their businesses. With a combined 30 years of experience bootstrapping multiple six and seven-figure businesses, they want to show others how to do it too.

Written by: Debra Whitson , Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. Child custody is one of the most complex and emotionally charged issues that arise during a divorce or separation. It involves the physical, legal, and financial responsibilities of caring for a child. If you are going through a divorce or separation, it is important to understand the basics of child custody to ensure that the best interests of your child are protected. In this article, we will discuss five things you need to know about child custody. 1. Types of Custody: There are two main types of custody: physical and legal. Physical custody refers to the right to have the child physically live with the parent. Legal custody, on the other hand, refers to the right to make important decisions about the child's upbringing, such as education, medical care, and religion. Both types of custody can be awarded solely to one parent or shared between both parents. 2. Best Interests of the Child: In any custody decision, the court will consider what is in the best interests of the child. According to the New York City Bar , “The “best interest of the child” test means that the courts are required to balance the ability of each parent to meet the needs of the child or children.” Factors that the court may consider include the child's age, the relationship between the child and each parent, each parent's ability to provide for the child's basic needs, the child's emotional and physical health, and any history of abuse or neglect. 3. Custody Arrangements: Custody arrangements can vary widely depending on the circumstances of each case. Some common custody arrangements include: Sole physical custody: The child lives with one parent most of the time, and the other parent has visitation rights. Joint physical custody: The child spends roughly equal amounts of time with each parent. Sole legal custody: One parent has the right to make all decisions regarding the child's upbringing. Joint legal custody: Both parents share decision-making responsibilities. 4. Child Support: Child support is a separate issue from custody, but the two are often linked. The parent who has physical custody of the child most of the time is typically entitled to receive child support payments from the other parent to help cover the costs of raising the child. The amount of child support is usually determined based on the income of both parents, the number of children, and the amount of time the child spends with each parent. 5. Modifying Custody Arrangements: Custody arrangements are not set in stone and can be modified if there is a significant change in circumstances. For example, if one parent moves to a different state or develops a substance abuse problem, the custody arrangement may need to be modified to ensure the best interests of the child are being met. However, the parent seeking a modification must be able to demonstrate a significant change in circumstances that justifies the modification. In conclusion, child custody is a complex issue that requires careful consideration of the best interests of the child. It is important to work with an experienced family law attorney to ensure that your rights are protected and that your child's needs are being met. According to verywell family , it is also important to “Discuss proper courtroom etiquette with your lawyer to get a better understanding of what's expected, as well as any pitfalls—like emotional outbursts or accusatory statements—you need to avoid or be on the lookout for.” By understanding the basics of child custody, you can make informed decisions about what is best for your family. For more tips like these, be sure to check out the blogs on our website or give us a call at 518-412-4111 to schedule a consultation today! Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Debra! Debra Whitson, Executive Contributor Brainz Magazine For the first half of her career, Debra Whitson was a prosecutor, and she spent the latter half specializing in Matrimonial and Family Law. She is an experienced mediator and collaborative divorce practitioner as well as a recognized expert in working with victims of domestic violence. Debra believes that legal battles are more harmful to families than helpful, and is passionate about helping people find ways to make their own decisions for their families, rather than leaving their outcomes in the hands of a stranger in a black robe. When court is unavoidable, Debra aims to educate and support people to make the legal process less costly, scary, uncertain, and stressful.

Written by: Liana Buzea, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. Currently, there is a trend in personal growth that addresses embodiment. Embodiment, in the context of wellness and personal growth, is understood as how one carries themselves psychologically, emotionally, and somatically (physically, but in a broader sense than just movement). Usually, this closer look is in relation to a topic, an area or a situation in one's life. This closer look is also about how one transforms themselves through consciously integrating the body into the process. Basically, in recent years, merely talking about past or current challenges, issues or wounds, has become insufficient to help one transform. Most personal growth modalities look at how one embodies themselves in a situation, usually a recurring one, or in an area of their lives. Embodiment, through the body, not just in the mind or in the verbal communication. What is embodiment? First thing is first, here's what embodiment isn't. When an event suddenly occurs, the body responds automatically. It does so given the situation at hand and how the body is caught in it. The physical reactions the body has are simply that–reactions–but they are not embodiment as personal growth. They can serve as starting points for a growth path, but the reactions are not the growth path itself. Embodiment in the sense of growth and development is the intentional practice of working with the body to transform, gradually and organically, something about oneself. If you wanted to work on embodiment with a practitioner, to transform something about the quality of your personal, professional or social life, this person would help you look at two key aspects. Firstly, you would examine your thoughts or beliefs about yourself in relation to the topic or situation you chose to work on. Secondly, you would look at how you feel (emotionally) and what you perceive (physically) in relation to the chosen topic, about yourself going through it, and about what it would take from you to transform yourself regarding that topic. Let's dig into it! The physical form in embodiment When analyzing what you perceive physically in relation to a topic you're seeking to transform (for instance, how you show up in public presentations) is what is known in embodiment as physical form. When you work with an embodiment practitioner, you are guided to feel into this form and work with it. Your physical form refers to details like posture when talking about the issue you’re working on, body tics that come up at various times, fluctuations in tone and volume of voice throughout the conversation, vitality overall and also when doing inner work, breathing patterns, speed of body movements or gestures, physical sensations when working on the issue and what they mean or show about you, and so on. In embodiment, your physical form is looked at from the perspective of presence–what is in the here and now, and the perspective of the quality of your presence in your form–how well you can perform in your life with your current physical form. Your physical form, still from an embodiment perspective, naturally shifts with the events that you go through, with the stages of a situation you are in, with the stages of your relationships, or with the stages in your life. So, your physical form is fluid, and depending on how easily it can support you in navigating your situation, you could say that it has more or less fluidity, meaning it changes depending on the circumstances. But it’s also important to remember that not all change is healthy or supportive for your life, so you have to keep in mind your physical form and its level of fluidity. When working with the example above, public presentations, let's just say that your form will change according to how old you are (a 5-year-old will present in public differently from a 20-year-old, a 40-year-old or a 60-year-old). Depending on what else is going on in your life at the time, the quality of your presence (spontaneity, vitality, connection to the room, etc.) will change. Even people who are really good at holding challenging emotions pent up will still have fluctuations in their physical form while presenting publicly if in their personal life someone has passed away, or someone is ill, or they are going through a breakup or divorce. Form fluctuates even if we try to keep it under control. It's only natural that it does. The practice of embodiment accepts that, as it does not seek to control the physical form in a strict manner, but gently guides it toward better outcomes for all involved. Working with your physical form in embodiment is not about what actions you need to do in the future to fix a situation. But rather, the work is in determining how your physical form needs to shift in order for you to be better or better navigate a given situation or stage of your life. This is a different approach than the classical coaching or personal growth perspective. It is particularly helpful in managing stress reactions and, ideally, identifying what needs to be let go of or transformed in life for you to prosper. The body's memory in embodiment In embodiment, there's also a discussion about the body's memory–your body's capacity to record sensations it felt or held in the past and use them to guide you through life. Much like the brain stores memories and information, your body, at least from the perspective of embodiment, stores sensations and uses them as references or as navigation mechanisms. The recorded sensations in the body can be of all kinds: expansion, pleasure, energy, tension, pain, numbness, tremor, discomfort, etc. Where is it all recorded? In the fascia and in the nervous system. According to Johns Hopkins Medicine, the fascia is the "very thin casing of connective tissue that surrounds and holds every organ, blood vessel, bone, nerve fiber and muscle in place." From an embodiment perspective, your fascia stores sensations that your body can use as a reference. Also, fascia, like anything else in the body, is activated and moved by the nervous system. These two elements in our bodies, the fascia and the nervous system, connect everything. They make our body a whole in and of itself. So, once your sensations are recorded, your body's memory can function in a variety of ways: On the one hand, it can support you in times of distress by recalling a more positive, stable feeling and helping to navigate you toward that particular stasis. If your form is fluid and you work with it for the better, your memory of balance and equilibrium (on all levels) will be your compass when going through negative situations. This will make it easier for you to let go of any unpleasant or negative sensations and act differently in those situations. On the other hand, your body’s memory can mean keeping a sensation in place instead of allowing it to move or shift. In most cases, a stored physical memory can result in the inability to unwind or to let go. Translated into what your body does, this can manifest as tense shoulders, hunched back, clenched or easily clenching fists, tense jaw and bruxism–clenching or grinding of teeth, being "touchy" overall, or having no sensation at all–numbness. This last part, no perceivable sensation in your body, can lead to a lack of awareness of your physical form, and the assumption that it is just how you are. So, in your perception, there's nothing to improve because you feel like you've always felt. Sometimes you might be carrying tension that you are simply unaware of. And in those cases, there could be ways of working with your body to discharge that tension and ultimately feel better. Both of these ways of the body's memory–a constructive reference or a hindrance to perception–have a direct impact on your perceived quality of life. A third possible scenario could be that, seemingly out of the blue or in normal daily situations, challenging emotions can come up to the conscious level. These might be triggered by a sound, a word, a tone of voice, or you see a movement to which you overreact in some way, like defensiveness, confusion, disorientation, fear, attack, flight, shaking, crying, fainting, and many more. Some reactions might be subtle, undetectable to others, while others might be obvious. I'm not speaking of medically caused reactions, but of psychologically and emotionally induced ones–stress responses through a physical or bodily manifestation. This is how the body's memory can operate, as seen from the embodiment perspective. How do you work through embodiment? The key component of embodiment is that wisdom is within yourself. This means your entire being (psyche, emotions and body) holds the answers. A professional can help you recognize the signals and solutions and translate them into action–to embody them. In embodiment, transformation unlocks a natural cycle of life: inception, growth, peak of maturation and retraction, rest or death (literally or figuratively). All living beings, and all interactions between living beings, follow this cycle. Embodiment allows an individual to live all stages of this cycle as healthily as possible, and then move on to the next cycles with more wisdom, understanding and perspective. We, as human beings, navigate a variety of cycles in our lives, in different areas of our lives. If imbalances come, they are most likely caused by the need to suppress, skip over, or freeze in certain stages within a cycle. The solution is thus to move within all stages of a cycle, and to move from one cycle to another in a fluid and harmonious way. So, when one embodies change or transformation from within, at their own pace, they use the wisdom of their entire being (psychological, emotional and somatic) to grow and flow through complete natural cycles and release all tension or pent-up emotions, strained postures, suppressed breathing patterns, silenced or diminished tone of voice, and so on. This is how embodiment can support you. What embodiment methods are out there? In recent years, the concept of embodiment has reached the mainstream. In most cases, this means that modalities as those presented above become known to more and more people, and larger audiences integrate them, as much as possible, into their lives. This is something that I strongly encourage all of us to open our eyes and minds to, especially as the technological and digital world becomes more present in our lives. In the Western personal growth community, the embodiment trend has been building itself organically since the 20th century. It has been doing that through incredibly beautiful fields like somatic therapy (Somatic Experiencing), somatic coaching (including but not limited to my training of Sexological Bodywork), somatic movement (Feldenkrais and Alexander methods, TRE, Pilates), breathwork (Holotropic, Rebirthing, Wim Hof, to name a few), structural integration (Rolfing), osteopathy, chiropractic or myofascial release, dance therapy (5Rhytms, Ecstatic), and others. This field is massive and I too am still expanding my understanding of it. Most of the above are modalities that are mainly unknown to the general public, though they each have great potential for one's holistic health. For those of us that are open to trying more than talk therapy or counseling, any of these are worth giving a bit of time (so more than just one try). Hopefully, you now have a much clearer understanding of embodiment in the context of personal growth and wellness. As you begin to hear or read more about it, do keep in mind that it is about our human nature and our interaction with our natural environment through our bodies and physical forms. In the next article, we will take a look at how we can gradually work with our physical form to either navigate our daily challenges better or to get closer to our relieved and expansive selves. Liana Buzea, Executive Contributor Brainz Magazine Liana is the Holistic Intimacy coach and Rebirthing Breathwork practitioner. Her work is an everyday resource for personal healing and transformation. Her work comprises of daily somatic practices and breathwork practices to help the individual become anew. She coaches women on topics pertaining to sexuality, in ways that honor and support human nature and their reputation. She is also facilitating Rebirthing Breathwork as a powerful tool to help people overcome deep psycho-emotional wounds (traumas). Prior to this, she has activated for 17 years as an environmental activist in her home country—Romania, South Easter Europe (a state from the former communist block).

Nikolay Denisenko is the co-founder and CTO of Brighty app, a Swiss neobank that combines convenient crypto and fiat banking. Having started out as a Lead Backend Engineer at Revolut, Nikolay stands behind the creation of Revolut Business: the company's most profitable division. Today, he leverages his 10+ year expertise in applied mathematics, business process management, and app development to build «something impactful». In his exclusive interview for BRAINZ, Nikolay shares tips for fintech entrepreneurs — along with the lessons he learned while building a futurecorn for the European market. You have graduated with a degree in Applied Math and started your career in Computer Science & Engineering. Could you tell us more about that time? What were your passions and the most exciting things you did? In my university years, I was passionate about different aspects of computer science, such as algorithms, compiler technologies, mathematical modeling, databases, and expert systems. I took part in research projects where I could apply this knowledge and skills to real-world problems. One of these, for example, involved mathematical modeling of the atmospheric spread of a pollutant from a source of pollution. I developed a C++ program to model pollutant behavior, which helped refine my design and programming skills. My first experience with startups was at WayRay: an industrial deeptech company creating mixed reality navigation for the automotive industry, where I worked as the first back-end developer. This job helped me see how broad the scope of innovations is and how they change our lives — and became the first step to developing entrepreneurial acumen. How did you come to entrepreneurship? What was the story behind it? After several years as a programmer and developer, I yearned to do something more impactful. I joined Revolut and worked there for almost four years, as it made an impressive entrance as one of the leading Fintech unicorns. At that time, I saw how cryptocurrencies were getting more and more traction, and the demand for user-friendly financial services was growing. I sensed the potential for creating a platform that seamlessly integrates fiat and cryptocurrencies, making it convenient for users to manage their finances through a single app. That was when I met Roger, an experienced financial banker interested in blockchain and DeFi. Roger and I quickly realized that our combined skill sets and passion for innovation could make a significant impact in the fintech space. We decided to build a startup that combines all the best things the crypto space has to offer while dropping the unnecessary complications and jargon. As a Revolut alumnus, are there any lessons you learned from your experience on how to build fintech unicorns? What knowledge did you apply while building Brighty app? First, one should aim to solve real pain points, identifying and addressing your industry's issues. For one, Revolut's success stemmed from offering innovative solutions that catered to users' needs, such as low-cost currency exchange, budgeting tools, and seamless international transactions. Second, it's essential (especially if you are a fintech startup) to meet the regulatory requirements within your target markets: by investing in legal expertise and maintaining open lines of communication with regulatory bodies to ensure compliance. The third thing I’ve learned is, never stop innovating! The fintech landscape keeps evolving, with new technologies and competitors entering the market non-stop. To stay ahead, you should embrace innovation, continually improve your products, and explore new ways to serve your customers better. This leads to the fourth lesson: be agile and adapt to market needs. Successful fintech unicorns, like Revolut, are known for their ability to quickly adapt to changing market conditions and user preferences — so make sure you iterate and improve your product based on user feedback and industry trends. And fifth, building a solid corporate culture is key, so gather a team that shares your vision and is committed to the company's success. Brighty app is on a mission to simplify the use of crypto and bridge the trust of traditional banking with the utility of a neobank – how successful have you been so far? For 2023, we are focused on preparing for the launch of our app’s core features (EU IBANs, virtual/physical payment cards, and various other fiat currency features) to complement the already available cryptocurrency tools. Apart from that, we’ll keep on expanding our business activities in the DACH market. Our long-term vision is to tackle the entire European market (and maybe to go fully global one day), creating a new-age financial product that offers the best of the fiat & crypto worlds. How do you see the digital banking of the new age? Does the market still have room for new crypto neobanks? The digital banking landscape is continuously evolving, driven by technological advances, changing customer preferences, and the growing adoption of cryptocurrencies. In the new age of digital banking, I expect to see several key trends and developments, such as an increased focus on user experience, the rise of AI-driven financial services, and further integration of blockchain and cryptocurrencies. As I believe, digital banks will continue to prioritize seamless, user-friendly interfaces and personalized services to meet the demands of increasingly tech-savvy customers. At the same time, artificial intelligence and machine learning will play a more significant part in digital banking, powering fraud detection, offering personalized financial advice, and better risk assessment. And lastly, as the adoption of cryptocurrencies and blockchain technology grows, digital banks will increasingly incorporate these technologies into their offerings, providing services like crypto wallets, trading, and lending. As for new crypto neobanks, the market still has much room for growth and innovation, especially in underserved markets and niche segments. As more people worldwide gain access to cryptocurrencies and become familiar with blockchain technology, the demand for crypto-focused banking services will likely increase. Still, it’s important to note that new entrants will face challenges, such as increasing competition, regulatory hurdles, and the need to build trust among users. To succeed in this evolving market, crypto neobanks must differentiate themselves by offering unique, value-added services, prioritizing security, and staying flexible. What challenges do the fintech app creators face in the EU? There are several issues to consider when establishing a financial company in Europe, the first of which is the regulatory and legal environment. There is space for improvement in existing regulatory frameworks to assist the development, growth, and value of fintech projects. However, the EU’s MiCA might bring more clarity to investment and growth opportunities in the European crypto market. Beyond that, customers in some regions could use a better grasp of risks, such as data security. These difficulties are beneficial for incumbent banks, who have a higher level of confidence among the people than fintechs. Regulatory variations also play a role here: for example, customer protection rules are stricter in certain countries than others. To scale efficiently, European fintechs should be able to grow beyond their native markets. And last but not least, differences in languages, regulations, cultures, and, in certain cases, currencies can become obstacles, too. What advice would you give startup founders looking to launch long-term, game-changing projects? As I’ve noted before, it's crucial to stay adaptive to changes and market turbulence, embrace innovations and multitask, and solve real problems. Keep building, and don't settle for less than what you’re aiming for. After all, we are in an ideal position to establish a fresh, equitable, diverse, inclusive, and groundbreaking financial system — thanks to the increasing acceptance of cryptocurrency, opportunities for financial inclusivity, changing regulatory environment, quick progress in technology, and the general shift in user behavior towards alternative financial services.

Nadine is a bilingual Neurolanguage Spanish Coach®, CEO and founder of Spanish To Fluency. She works with people who are looking to have a more fulfilling experience traveling or moving to a Latin American country, deepen their relationships with the Spanish speakers in their lives and unlock limitless professional & personal opportunities by learning to converse in Spanish with ease. Nadine works with a team of native speakers from Latin America and their mission is to help their clients learn to think in Spanish in order to avoid having to translate everything through English and ultimately learn to speak Spanish with ease. Nadine Panta Flexhaug, Spanish Coach Hi Nadine! Please tell us about you and your life, so we can get to know you better. I’ve always been a big dreamer. I remember spending the last few hours of the long summer days in my hometown in Canada, sitting outside looking up at the sky and daydreaming about all the undiscovered possibilities that awaited me. The distant lands, people, and cultures intrigued me the most. One of my deepest passions is connecting people and cultures… I can’t think of a better way to do this than by helping people break down the language barrier! At 19 years of age, I left Canada and began my solo travels. After traveling through Latin America I ended up in Ecuador which I now call home. I’ve been blessed with numerous opportunities to connect with people from different backgrounds throughout my time here, myself included! I am married to an Ecuadorian and we have a beautiful 7-year-old daughter who is also bilingual. Being from the edge of the Rocky Mountains (Calgary, Alberta) I clearly remember the first time I saw the ocean with my own eyes, at the age of 13. From that moment I was mesmerized by her (despite the water being so cold that I didn’t even get in). We didn’t meet again for a few years. I eventually got to the coast of Ecuador several years later and even though I was intrigued by the ocean, I was also terrified. Nonetheless, I decided to learn how to surf because it seemed like so much fun and it quickly became my new passion. Some of my favorite things to do include spending time with my family, pets (5 dogs and 2 cats!), and friends, surfing, traveling, reading self-development books, and listening to my favorite Spanish songs. What is your business name and how do you help your clients? I help people who live, work, or socialize with native Spanish speakers, to learn to think in Spanish so they can converse in Spanish with ease and confidence. All of our students receive personalized coaching from me and work with my team of native Spanish speakers who provide a safe, fun, and structured conversational learning environment. Interacting directly with a native speaker is important for picking up on the most authentic form of speech and developing a deeper level of Spanish comprehension. I’ve met so many people over the past 16 years since I started getting really serious about learning to speak Spanish. I’ve watched them struggle to converse in Spanish even trying numerous courses, teachers, apps, etc., due to a lack of the right form of consistent verbal interaction with the language. What tends to happen is, after the initial motivation wears off, the level of engagement decreases and so does the level of commitment and consistency. I’ve found that understanding how the brain learns languages as an adult gives the student a reason to do things in a certain way that’s necessary for developing a natural, subconscious dominion of the language. Apart from helping my clients improve their conversational Spanish during our 12-week coaching boot camp program, we teach them about the natural learning processes of the subconscious mind. If you can harness these natural learning processes that we’re all born with, you can learn to think in Spanish, even at a beginner level. Thinking in Spanish means speaking Spanish has become an automatic function performed by the subconscious mind, rather than the conscious. Consciously thinking about which word to use, and how to conjugate verbs or piece together Spanish sentences is no longer necessary. Translation is no longer needed either. This is when naturally flowing, effortless Spanish conversations are born. When learning is fun and relevant to the student’s current situation, dopamine is released which activates key areas of the brain essential for learning & memory. What is your work inspired by? I’ve always been fascinated with bringing people together, in particular, connecting people from different backgrounds and cultures. The harmony of people and circumstances working together for mutual benefit warms my soul and inspires me to do what I can, to contribute. Latin America also holds a very special place in my heart. It has taught me so much about myself and life, coming from a very distinct lifestyle and culture in Canada like mine. I would love for everybody to be able to enjoy the beautiful countries and people that come from this part of the world to the fullest. Based on my own experience, speaking the primary language of the region is the best and most effective way to accomplish this. If you could change one thing about your industry, what would it be and why? Throughout my years of experience learning the language, studying it, and teaching it, I have learned that most courses and teachers out there approach language learning as the process of learning new words & sentence structure to communicate something. When really, it is so much more than that. I believe it’s time that we take a more holistic approach to speaking Spanish (or any language). Learning a foreign language as an adult encompasses so much more than just the conscious acquisition of new words. In order for speaking to feel natural and fluid, we must impress these new words and structures on the subconscious mind. The process you go through to achieve this exposes you to vulnerable, uncomfortable situations which bring up past conditioning and limiting beliefs stored in the subconscious mind. Neglecting to reprogram this conditioning will result in a very long, tiresome, and frustrating process full of self-sabotage. This is why people often experience mental blocks when they try to learn a language. They may know the Spanish vocabulary words or grammar but they can’t access it when they need it. They freeze up and can’t even recall the most basic Spanish vocabulary. This is a widespread issue and no amount of vocabulary or instruction can solve this problem. The root cause must be addressed, which actually in most cases, has nothing to do with the language itself. Tell us about a pivotal moment in your life that brought you to where you are today. There have been a few but the main pivotal moment took place in the early stages of my journey to speaking Spanish. By this time I was certain that speaking Spanish was something I wanted to do. I decided to sign up for an Immersion program at a Spanish school in San Jose, Costa Rica. I stayed there for a month and received classes for 6 hours a day, 5 days a week. While I didn’t expect to be fluent after this time, I was looking forward to being able to converse in Spanish. However, finishing this program was a wake-up call for me that I was not expecting. When the program was finished, I noticed that while I had learned more vocabulary and grammar, my ability to converse in Spanish remained close to none. At that moment, I decided that traditional teaching methods were not for me and started to question if they were right for anyone… and so my journey to explore alternative ways to learn conversational Spanish, rather than memorize isolated words and grammar began. Follow me on Facebook, LinkedIn and visit my website for more info! Read more from Nadine!

Written by: Ketan Kulkarni Money is here to stay! It’s among the most discussed topic in the world! They say money makes the world go around! It’s something you simply can’t avoid unless you live completely off the grid! It just means that money is a necessity. It’s the key to living life on your own terms and simply cannot be neglected. But when asked about money many people often (i) avoid the topic (ii) or think about what they don’t have (iii) think about how they can be strive to make more (iv) hate their current financial situation or (v) simply discuss how they can’t have what they want! Some other people simply show their resentment towards money or even despise money as root cause of all evil. We have discussed mastering money before. And a lot of people find wasting money hard. They feel like they are drowning in the sea of financial literacy. People say that they don’t have the time. They don’t have the interest. They don’t have the capacity. They would rather prefer is someone else manages their money. They don’t want to do it. Its not their priority. They have tried and failed. They don’t understand what to do. They are too scared. They don’t know who to trust. They don’t understand the money jargon. They claim they don’t have the mindset. Some say money isn’t important. They find it just too hard!! And there are millions of reasons why they don’t do it. So many people shy away from excellent money management and continue to have low financial literacy. We discussed a number of financial myths previously. But does financial literacy have to be hard? Not really. A few basic steps can catapult us toward financial literacy. Get started, no matter where you are today! Simply start… That’s the most important thing. Don’t delay. It is really important to get started as soon as you can on your path of financial mastery. The further you delay, the harder it gets and the longer it takes. As shown by many experts around the world, building a financial base takes time, so do the investments. The graph below shows Person A and B. Person A invests “1” at year zero for a certain return. Person B invests the same amount “1” at year 10. Despite same rate of return, at year 30, person A is at 64 and person B is at 16. It is clear that person B will take additional 10 years to reach 64. Meantime, the person A would be at 256. This is important to start one’s investment journey as soon as possible. Pay yourself first This means that once you receive your income or pay, invest first. Automate it. Data suggests that saving 20% of your gross income will catalyze one’s nest egg. If not possible, one should aim for at least 10%. Have a budget For most people, their expenses often catch up with their income and often exceed their income. In many developed countries, the levels of individual debt are at unprecedented levels. Making a written monthly budget is a necessity. There are many online/free resources for the same. Additionally tracking one’s budget and periodic updates are important. Stick to your budget Many people have a monthly budget but do not stick to it. They succumb to capitalistic marketing or instant gratification. Sticking to one’s budget is important. If you want to have a vacation or an expensive gift or anything alike, you can plan for it and save for it. Start developing financial goals It’s never early to start setting financial goals, no matter how small or large. Establishing goals is the first step in understanding your finance blueprint and then establishing a pathway and process to achieve them. It is important to remember that money is a means goal to achieve your end goals in lifestyle, health, career, hobbies, relationships and other areas of life. Its essential to ponder and establish your financial goals to support all areas of your life. Buy your needs not your wants A common financial mistake is to buy your wants rather than needs. If your expenses and priorities are misplaced, it is easy to accrue debt. Buying expensive needs may set you may steps back in your net worth and overall financial plan. Start acquiring assets It is important to start accruing financial assets sooner than later. There are many different types of assets including paper assets, real estate, alternative investments, insurance etc. Each person needs to assess the assets they need according to their financial plan. Reduce bad debt Any high-interest debt that does not support your asset-building and overall financial plan is bad debt. Common types include credit card debt, or high-interest loans taken to purchase your depreciating assets. Start some long-range planning It is never too early to start long-range financial planning. It is important to assess your finance and career trajectory, your finance needs, your retirement plans, your lifestyle expenses, and active and passive income. Continue to acquire financial skills It is essential to continue to invest attention on financial literacy and grow your skillset. As you grow more comfortable with your skills, you can participate more actively in in your finances and their management. Many people self-manage all their investments and assets. Start examining your money mindset Above all, it is crucial to assess your money mindset, your relationship with money and your thoughts and emotions about money. It is essential to develop your finance blueprint and evaluate and mend your relationship with money. Financial litearacy doesn’t have to be hard. We can all do it! For more information you can visit www.thelegendaryquest.pro. You can subscribe to receive a free life satisfaction questionnaire. About the author Ketan Kulkarni: Ketan Kulkarni is an international award-winning physician, entrepreneur, a clinician researcher (>125 published papers), a finance coach, author, an avid learner and networker, a traveler, an art enthusiast and antique collector and a music buff. https://www.brainzmagazine.com/post/meet-dr-ketan-kulkarni-a-multiple-international-award-winning-physician-author-entrepreneur www.savvyphysician.ca The Legendary Quest: https://www.amazon.com/Legendary-Quest-Professionals-Excellence-Fulfillment/dp/B09TWPHFFR/ref=sr_1_1?crid=25K7XCWQWPD6I&keywords=the+legendary+quest&qid=1669732777&sprefix=legendary+quest%2Caps%2C117&sr=8-1

Written by: Valeria Rubino, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. In the era of meal replacements, frenetic life, and lunches at the desk, having a proper meal with no distractions seems to have become a luxury few can afford. Italian chef Rosario De Luca dreams to bring our attention back to food. If eating is a necessity and an essential part of our existence, let’s at least enjoy it and do it right. This approach seems particularly interesting if it’s true that we are what we eat and what we think. As the chef’s motto says: “Sit at my table to travel with your senses.” De Luca takes his customers in a virtual trip through the rediscovery of the flavors and traditions of Italian cuisine. Following Turin-chef Davide Scabin’s school of thought, the Rome-native strongly believes tradition is the best innovation. “Tradition is made of the dishes of our culture, the ones that are able to give us an emotion and re-awaken memories. The flavors that bring us back to our childhood,” Mr. De Luca explains Tradition is in a continuous state of evolution. “Some changes happen because some ingredients are not available in an area, sometimes it’s a matter of trends and transformation of food culture,” says the Italian chef, “for instance, having a vegan option on the menu can be a way to move with the times.” Rosario had an interesting journey before being able to dedicate his life to the restaurant world, his real passion. The kitchen was seen as a place for women and Rosario had to fight against a lot of resistance from his family and from Italian culture. He learned how to cook from his grandmother, especially during their Summers in the Calabria region. “My grandma didn’t love the idea I was developing a passion for food preparation. But it was in my DNA,” he explains. You can try one of these “food experiences” at Cacciani in Frascati (near Rome, Italy), and in many other restaurants chef De Luca works as a consultant. Cacciani is the place where Rosario started working part-time as a teenager and where he fell in love with the restaurant world. At age 26, he was already the main chef for pasta and risotto. He cooked for many celebrities and personalities, including some American presidents. “George Bush Sr. loves Italian cuisine, just like most Americans,” he remembers. “Ronald Reagan ordered a few pasta dishes, but I decided to offer him a ‘tonnarelli cacio e pepe’ for the table, a typical Roman staple. It was an instant success.” The chef is very proud of this unique experience. He was also the private chef for the billionaire family Onassis and cooked for Imelda Marcos, the Philippines’ first lady, for a whole month in a hotel in Rome he was managing. “She had a huge number of suitcases with her. But what surprised me the most was the amazing number of shoes she was carrying: Over 1000 pairs,” Rosario comments. If you want to learn how to make some of these recipes, you could decide to attend one of Rosario’s masterclasses at the Pizza and Passione Institute (Istituto di Formazione Professionale Pizza e Passione, with over 100 branches in Italy and other countries). Or try some of his recipes (cheffone.com). Following the circular cooking philosophy, chef De Luca believes the best strategy to cut food costs is decreasing waste, not using shortcuts such as low quality ingredients, which compromises the final results with a total change of taste. “Some Italian restaurants in America, for instance, use Parmesan cheese instead of real Parmigiano Reggiano. Then they add ingredients, creams and other stuff in order to appeal the US taste. This approach turned upside down many dishes, with an inevitable change of flavor,” Mr. De Luca states. If you cannot afford to travel at the moment, you can embark in a journey with your palate. Pick high-quality ingredients and specialties that follow an itinerary. Sea or mountain for example with respectively fish and mushrooms. Follow some traditional recipes and savor every bite, paying attention to your body’s reactions, emotions, and thoughts. Follow me on Facebook, Instagram, LinkedIn, Twitter, and Youtube, or visit my website for more info! Read more from Valeria! Valeria Rubino, Executive Contributor Brainz Magazine Video Journalist in the Pro Journalists Guild, published author, PR, travel-sports-fitness-media consultant. Born and raised in Naples (Italy), she has two master’s (Law and Broadcast Journalism) and works for Corriere della Sera, Corriere TV, Il Roma, RAI. She founded Viaggiosport (VSport) and Besplacestokiss. She offers publicity services to people who need articles and media coverage. Valeria is the only Italian to have ever interviewed all the NBA stars, but also many other athletes, politicians, celebrities. She is known for her multi-lingual interviews. Ex long-distance open water swimmer in the Italian national team (5 to 25K races), she is a fitness enthusiast.

Written by: Victoria Hart, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. In recent years, spirituality has become a bit of a buzzword, yet there is a profound difference between being self-obsessed in a materialistic culture of instant gratification and being self-inquiring, the true meaning of spirituality. I've been exploring spirituality and the metaphysical realms for as long as I can remember though it wasn't until I started to embody the teachings rather than simply consume them that I started to understand the true meaning of spirituality. Growing up, I was conditioned “not to upset anyone.” This created many disempowering beliefs about myself and the way I showed up in the world. Self-sacrificing and people-pleasing caused me great inner turmoil and low self-esteem. It was the tragic passing of my 22-month-old puppy, Olive, that triggered a profound awakening and the realisation that the mental games I'd been playing were simply spiritual bypassing. It can be difficult to get to a lot of things yourself because you have all kinds of bypasses set up in your consciousness that will route you around. After all, it doesn't want to face the emotional pain of a difficult experience that needs resolving, often from childhood, and which you may not even remember. So, it's important to seek out the right support. Learning the lessons With a willingness to face my demons and become more aware of my inner life, I became less reactive and more authentic as I travelled the path to inward transformation, transcending early childhood programming to attain a level of self-mastery. Being spiritual does not mean being a doormat and continuing to place yourself in situations that feel unsafe, disturb your peace and cause pain. You may be required to stand up for yourself and to push back. “No, I will not be spoken to that way.” Truly understanding from a soul level – that person's wounded, but that doesn't excuse their behaviour and treatment of me. If you deny your worth and your self-respect that will not serve your ascension to 5D consciousness. We have to embrace, respect and love all parts of ourselves. That person over there, that's their journey. They have to claim it for themselves. You can't fix them, but with understanding, you can walk away from that situation. Sometimes, we love people but we can't keep them in our life. Honour them and yourself, let them go and love from a distance if that's what you have to do. Here are some tips for your freedom: Let go of attachment to belief systems; that outer things have to be a certain way for you to feel safe Own what's inside of you and evolve it to higher consciousness. Breathe yourself back to centre, back to neutrality, and surrender to the bigger picture, even when you don't know what that is. When you finally make a bold choice to put yourself and your needs first, you are honouring your spiritual essence and allowing others the opportunity to rise out of their dysfunctional patterns if they choose to. You are serving yourself and others. And if they don't, that's the path they have chosen to walk, and it is not for you to awaken them. What is for you is to recognise when an energy pattern no longer serves you and to move on. Keep shining your light, even when you don't feel very joyful. It can be hard when the world around you is in chaos and you're being bombarded with one crisis after another, yet when you trust that the only true responsibility you have is to yourself, you free yourself by raising your consciousness as well as the collective consciousness. Finding true freedom is an inside job. It may not be easy, but the more you clear the layers of programming, the more you can invite lighter and more joyful experiences into your life. It's time to be free! If you're looking for a platform where you can access support on your journey to personal freedom, join me as I host the Freedom Summit: Awaken Your Authentic Self, with powerful conversations and special gifts designed to offer guidance and support, tools and techniques. You can learn more and sign up here! Visit my website for more info! Read more from Victoria! Victoria Hart, Executive Contributor Brainz Magazine Victoria Hart, is a Visionary Soul Coach, Energy Healer and New Earth Leader. She has been exploring the metaphysical and mystical world for as long as she can remember and has studied with some great Masters in cutting edge and revolutionary therapies, inviting exponential breakthrough results. Victoria has an innate ability to get to the heart of the matter and brings wisdom, inspiration and humility to empower people to break the looping cycles of programmed reality and consciously create a new life story. Her mission is to create balance and harmony between humanity and nature by realising her true potential and power and teaching others to do the same.

Written by: Rohit Bassi, Senior Level Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. The power of unspoken communication & connection. In a world where words are constantly exchanged through emails, text messages, and social media updates, it's easy to overlook the impact of nonverbal communication. The subtle gestures, facial expressions, and even moments of silence carry immense potential to convey meaning and forge connections with others. Embracing this unspoken art of communication can enrich our understanding of ethos, pathos, and logos, paving the way for a more profound human connection. The Ethos of Silence: Trust and Authenticity Ethos, the art of persuasion through the establishment of trust and credibility, is a crucial component of nonverbal communication. Our body language, eye contact, and the way we carry ourselves can either enhance or undermine the trust we are trying to establish with others. In many cultures, the act of maintaining eye contact is a sign of respect, attention, and trustworthiness. Similarly, moments of silence during a conversation can provide the space needed for reflection, demonstrating a genuine interest in understanding the other person's perspective. Embracing silence and being mindful of our nonverbal cues can strengthen our credibility and the trust we build with others. The Pathos of Silence: Emotional Resonance Pathos, the art of persuasion through emotional appeal, plays a significant role in nonverbal communication. Our facial expressions, posture, and gestures have the power to convey emotions that transcend the barriers of language, creating a universal connection between people. When we share a smile, a frown, or a knowing glance, we communicate our emotions and create a sense of empathy and understanding. These subtle signals allow us to establish a strong emotional connection with others, fostering the pathos needed for effective communication. Moreover, silence can be an essential tool for conveying empathy and compassion. In times of grief or distress, our quiet presence can offer comfort and support, allowing others to process their emotions without the pressure to engage in conversation. By thoughtfully using silence, we can deepen the emotional resonance of our interactions and create a stronger bond with those around us. The Logos of Silence: Unspoken Reasoning Logos, the art of persuasion through logical argument, may seem to be the least likely element to find in the realm of nonverbal communication. However, our body language and gestures can convey subtle messages that help to support or refute the arguments we make verbally. For instance, a well-timed nod of the head or an open palm gesture can emphasize agreement or acceptance, while crossed arms or a furrowed brow may signal disagreement or skepticism. By paying attention to these nonverbal cues, we can strengthen the logical foundations of our communication. In addition, moments of silence can allow both parties in a conversation to pause, reflect, and think critically about the points being discussed. This can lead to a more thoughtful, reasoned exchange of ideas, elevating the level of discourse and enhancing the logos aspect of communication. Cultivating Mindful Silence: Techniques and Practices To fully harness the power of nonverbal communication and silence, it's essential to cultivate mindfulness and self-awareness. By becoming more attuned to our own nonverbal cues and the signals of others, we can create more meaningful connections and navigate complex conversations with grace and skill. Observe your own body language: Develop an awareness of your posture, facial expressions, and gestures. Notice any habits or patterns that may be undermining your communication, and work on adjusting them to convey your intended message more effectively. Be present in the moment: Practice active listening by giving your full attention to the person you are speaking with. This means avoiding distractions and truly focusing on their words, tone, and body language. By being present in the moment, you can respond more thoughtfully and empathetically. Embrace pauses: Instead of rushing to fill every moment of silence, allow for natural pauses in conversation. This gives both you and your conversation partner time to process information and consider your thoughts before responding. In doing so, you create a more meaningful dialogue. Practice empathy: Put yourself in the shoes of the person you are communicating with, and try to understand their emotions and perspectives. By practicing empathy, you can better tailor your nonverbal cues and moments of silence to support and enhance your connection. Observe others: Take the time to observe and learn from the nonverbal communication of others. Watch how people in different situations and cultures interact, and take note of the subtle cues that convey meaning and emotion. The Impact of Silence on Relationships, Business and Society When we embrace the power of nonverbal communication and silence, we can have a transformative impact on our relationships and the wider society. In our personal lives, becoming more attuned to the unspoken signals of our loved ones can help us build deeper connections, enhance trust, and foster empathy. In professional settings, being mindful of nonverbal cues can lead to more effective collaboration, improved problem-solving, and a stronger sense of teamwork. By cultivating a culture of mindful communication, organizations can foster an environment that values empathy, understanding, and respect. At a societal level, promoting the unspoken art of communication can help break down barriers between individuals and communities, paving the way for a more inclusive, understanding world. By appreciating the nuances of nonverbal communication, we can better understand one another's cultures, traditions, and perspectives, fostering greater empathy and cooperation on a global scale. Embrace the Unspoken Art of Communication & Connection For A Better Today and Tomorrow As we navigate the complex landscape of modern communication, let us not forget the power of silence and the art of nonverbal expression. By cultivating mindfulness and embracing the principles of ethos, pathos, and logos in our unspoken interactions, we can forge deeper connections, create more meaningful conversations, and, ultimately, build a more empathetic, understanding world. In a time when digital communication often dominates our lives, recognizing the value of nonverbal cues and moments of silence can bring balance to our interactions and help us to connect with others on a more profound level. By actively practicing and promoting the unspoken art of communication, we can contribute to a future where trust, compassion, and understanding thrive, transcending cultural, linguistic, and social barriers to create a more harmonious and united global society. Follow me on LinkedIn, Youtube, and visit my website for more info! Read more from Rohit! Rohit Bassi, Executive Contributor Brainz Magazine Rohit Bassi has been given the title of "The Communication Wizard." He assists clients in improving careers, businesses, and lives. He does this by serving leaders, teams, and change-makers to be wise and impactful with their communication.

Written by: Clare England, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. Food is fuel for the human body. What we eat gets broken down into component parts that our body uses to move our muscles, send information and repair, build and grow new tissues. Our bodies are capable of extraordinary things. But they can only continue to do extraordinary things with fuel, and ideally the right fuel. However, food is also a lot more than fuel. Food is a way of bringing people together. It brings emotion and feelings and is part of culture and traditions. I set about challenging my body to climb Mount Toubkal, the highest peak in North Africa, sitting at 4167m. This is what I learnt about eating to get to the top. I signed up to climb the mountain as part of a group of 12 ladies. These ladies started as strangers but quickly became a very powerful circle of hope. We would summit on International Women’s Day 2023 hoping to inspire ourselves and others to go out and achieve things we once thought impossible. We were led by Jo Bradshaw, an experienced guide, expedition leader and Everest summiteer, a tenacious leader, quick to pass on her skills and knowledge to those wanting to learn. Our expedition was planned immaculately by Sue and Jim at Adventurous Ewe, a small independent adventure travel company, and as this was a girls-only trip, it was Sue that joined us in the ascent of the mountain. Morocco is famous for two types of food, couscous and tagines. And as luck would have it, they are perfect mountain climbing food. Couscous is small, steamed granules of semolina. It is wheat-based and a complex carbohydrate, perfect for fuelling long walks in the mountains. Our couscous was served piled high with spiced vegetables. A tagine of lentils accompanied our couscous, made in a fragrant and frankly delicious sauce. The two partnered beautifully, and the mixture of local spices meant we kept filling our plates. We met this beautiful meal at our first rest stop. We had walked from the mountain village of Imlil. 3 hours of walking through gently winding valleys led us to this rest stop. Snow-capped mountains surrounded us and the prospect of climbing the tallest one seemed both daunting and exhilarating. Eating took on new importance in the mountains. Whilst the food was delicious and easy to eat, it was imperative that we had enough energy to keep going. Our energy was tested during the next 5 hours of walking. We were walking on snow with the Moroccan sun blasting down on us. It was sweltering, slippery and a long slow climb to our overnight refuge. Snacks were consumed in abundance to keep us going. I was working through my stash of oat bakes and cereal bars, interspersed with dried fruits and nuts. We were greeted at the refuge with hot tea and popcorn. It was beautiful, freshly made, lightly salted, popcorn. The tea was a mixture of green and mint with a little sugar, it was like a small but heartfelt hug. Refuelling was the priority at the refuge and after tea and popcorn, there was a short break before our evening meal was presented. More couscous and tagines, copious vegetables, bread slices and fresh fruit. We couldn’t have asked for better. Our bodies were working hard to recover and rebuild. Meanwhile sharing our food became a way of getting to know each other better. We swapped stories, shared insights into other areas of our lives, laughed and smiled and all the while kept sharing and enjoying the delicious food prepared for us. Our second day on the mountain was spent learning vital safety skills. The use of crampons and ice axe was new to many of us, so we needed to concentrate to take on board as much as possible. We were now officially at altitude which makes everything a little more difficult. Carbohydrates were the fuel of choice. Not only were we rebuilding the stores that were diminished the day before, but we were also using this fuel to practice our new mountain skills. We climbed to a slope where we could practice ice axe arrests. An ice axe in its most basic role is to be used to stop you from sliding off the mountain. To practice this, you must slide, roll and plant the axe into the snow or ice and bring yourself to a stop. Terrifying to begin with, this practice quickly becomes a little fun as you learn how to stop. The sliding gradually got faster and the slope longer and steeper, until we all felt more confident. Next up, crampons. These spikey boot attachments make walking on snow and ice so much easier, however, there is a technique to walking well in them. We set off, upwards again, this time kicking each step into the snow. By kicking the crampon into the snow, the fix is much firmer, and you are less likely to slip. It felt great to feel secure on the snow and after a few hours we were all ready for a rest and some more food. Fresh popcorn and Moroccan tea were served. Shortly followed by rice, vegetables and lentils. This evening was all about summit preparation. There was a palpable excitement around the table, and we all made a conscious effort to eat as much as we comfortably could to ensure our energy levels were topped up. We were briefed on how long it would take, advised on what to wear and what to pack and it was our job to be ready for breakfast at 4 am with departure for the summit at 4:30 am. Once our summiting gear had been prepared it was time to focus on snacks. We would need a constant supply of energy not only for going up but also coming down. We were planning a big day, getting to the summit, returning to the refuge and walking back to the village of Imlil. It would be at least 10 hours of walking. We stuffed all sorts into our pockets and bags. It was going to be below freezing in the morning so we needed to pay attention to where things were so they wouldn’t freeze. We also wanted easy access to the snacks so that we didn’t have to stop for long in the freezing conditions. Chocolate bars, fruit and nut snack bars, cereal bars and many other snacks were loaded. An early night was had by all and as the alarms rang out in the morning, I felt like an 8-year-old on Christmas morning. We gathered for warm porridge, pancakes and bread. The nervous excitement had built but by sitting and sharing a calm meal together we collected our thoughts and as one, headed out onto the mountain. The starlit sky above made the valley look beautiful. The moon shone on the snow-capped mountains and painted a stunning picture. We slowly but surely zig-zagged our way up the mountain. As the sun came up, we could see the summit. The sun painted reds, oranges and pinks across the sky. And then the final push. We reached the summit as the sun was starting to shine on the ground below. We looked out over the Atlas Mountain range, and around to the Sahara. Clouds gently bubbled in the distance while in the foreground snow-capped peaks stood majestically. It was beautiful. We took pictures, we laughed, we cried, and we hugged. We celebrated with chocolate. I had held back a special bag of chocolate-coated blueberries, and these were shared with everyone. We all ate and drank and soaked in the views. It was a very special moment to savour, and then we began the descent. Descending was a long affair. Once back at the refuge, we shared a quick meal but needed to keep the momentum going to get back to Imlil. We were again in the full heat of the Moroccan sun. The snow underfoot was slippery and unpredictable, at times it would simply disappear beneath you. We slid, slipped and wobbled our way down and completed our descent in the dark. Eating had again taken on a new purpose. It was a comfort now. We were exhausted and food was a way to ease the pains and say thank you to our bodies for achieving our goals. We sat together and collectively exhaled. We had done it. Communal eating is a tradition in many cultures. It is a way of sharing joy and celebrating the food available. It is a way to learn from each other’s experiences, enjoy each other's company and delight in the pleasures of life. Sometimes, in our hectic lives, we forget the simple pleasure of sharing a meal with friends or family and taking time to savour both the food and the company. This trip has taught me that yes, it is very important what we eat, but it is also important how we eat. Snacking on the go keeps you going and can get you to the top of the mountain but sitting down with friends, family and special people can enrich the journey. Food is a celebration; it is pleasure and fun. When we take the time to share this delight with others, we are rewarded with so much more than calories, proteins, fats and carbohydrates. Food is hope and food is joy, may we all go on to share this hope and joy as we tackle the many mountains that are part of life. Follow me on Instagram, LinkedIn, and visit my website for more info! Read more from Clare! Clare England, Executive Contributor Brainz Magazine Clare England MSc is a Registered Associate Nutritionist specialising in plant based nutrition and living. She is a talented recipe developer with specialist knowledge in chocolate, vegan, and non-dairy innovations. Clare takes great pleasure in sharing the joy of chocolate and educating people in the art of plant based living. A lifetime learner, Clare is always seeking to improve her knowledge and skills through continued research and education. She has a passion for sharing this learning and does so with warmth and integrity.

Written by: Martin Cunningham, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. The rise of artificial intelligence (AI) can potentially revolutionise human society in ways we are just beginning to comprehend. As AI becomes increasingly real-time and spans multiple modalities, we are on the verge of a disruption that could be likened to the discovery of fire, multiplied by the invention of the wheel and raised to the power of the Gutenberg press. It's a building wave that can potentially transform our world, but only if we harness it with first-principle thinking and make it accessible to everyone. First Principles Thinking: As we consider the immense power of AI, we must apply first principles thinking to truly understand its potential. This involves breaking down complex problems into fundamental principles and using these as building blocks to create solutions. By approaching AI with a first principles mindset, we can ensure that we maximise its potential for positive change while minimising potential negative consequences. The Promise of Transparency and True Democracy: One of the most exciting prospects of AI is its potential to increase transparency and promote true democracy. We are not talking about political democracy but a system where everyone’s voices and opinions are heard and considered equally. AI can help us achieve this by improving communication, providing unbiased information, and allowing for fair decision-making processes. The Disruptive Power: Disruptive Power is a force that could revolutionise the way we inhabit our planet. It promises to uproot entire industries, upend traditional economies, and awaken our interaction with one another. AI's strategies of data collection, processing, and application can offer alternate perspectives to enhance existing education systems, healthcare networks, transportation infrastructures, and more. We stand on the precipice of a rousing excitement brought upon by the promise of what artificial intelligence can do for us. Our world will be forever changed as innovation propels us towards a promising future that unlocks shortcuts to progress previously thought impossible. Man's Utilise and Improve the harnessing of Fire X Exploration and Innovation of The Wheel ^ Gutenberg Press = AI Societal Disruption and Transformation. Riding the AI Tsunami: The AI tsunami is a wave that cannot be stopped, and as we witness its growth, we must be prepared to adapt and innovate. If harnessed correctly, AI can be a force for good, bringing about real transparency and levelling the playing field for all. However, this can only happen if AI is open to everyone and not controlled or manipulated by governments and corporations. Avoiding the Pitfalls: People, at heart, wish to use their power with positive consequences - to feed, clothe and educate their children and better the world. But throughout history, we have seen those with power and egoic ambition choose to capitalise on disruption and transformation for personal or partisan gain. The lies they tell to justify atrocities are harrowing – from slave masters deceiving that taskmasters were in citizens’ best interest to dictators convincing entire populations of a 'noble cause' – if these lies are left unchecked, our reality can become distorted beyond redemption. Transparent AI is an opportunity for us to take back control and put the power into the hands of those who wish our world no harm; a chance for us to ensure that AI is developed ethically, responsibly and with all people’s best interests in mind. Conclusion: The art of the possible is within our grasp. We stand on the brink of a new era wherein unprecedented societal disruption and transformation will be facilitated through Artificial Intelligence. The equation of this age can be viewed as Man's Utilise and Improve the harnessing of Fire multiplied by Exploration and Innovation of The Wheel to the power of Gutenberg Press equals AI Societal Disruption and Transformation. Our collective responsibility is to embrace first principles thinking and work with collaboration, communication, and respect for diversity in all its forms towards creating a future full of true equity. Through tapping into human ingenuity, we have the chance to realise a more vibrant, just and inclusive society – one where democracy can truly flourish, and every voice has power that is heard, appreciated, and valued. Acknowledgments: As I write this article, the Adaptability Quotient (AQ) notion is more relevant than ever. Those who can quickly and adeptly assess sustainable change will be better prepared for an uncertain future. Therefore, I want to express my deep gratitude to Peter Diamandis for his pioneering work exploring how exponential technologies will shape our world. His visionary insights have laid a strong foundation for building our understanding of AI. “Leave No One Behind” –Ross Thornley Additionally, I am grateful to Ross Thornley, Adapt AQ and the entire AQai team, who have enabled me to become an Adaptability Coach with their accreditation program. Their commitment to Adaptability Quotient (AQ) testing and coaching has given me the tools to help my clients flourish under the rapid transformation that awaits us all. With Adaptability Quotient now playing a crucial role in preparing for the future, I am extremely grateful to all those contributors who have made this idea a reality so we can all better adapt to whatever life throws at us and as per the AQai ambition; leave No One Behind! Follow me on LinkedIn and visit my website for more info! Read more from Martin! Martin Cunningham, Executive Contributor Brainz Magazine From policing roots to a 20-year Senior Management career, with over 30 years of coaching and mentoring, Martin has seen at first hand the triumph of high achievement and felt the pain and disappointment of getting it wrong and being unsuccessful. As a senior manager in security and justice sector reform in Afghanistan and the Western Balkans, he coached at General Director and Ministerial level in politically charged situations. Martin understands what it's like to want more from your challenging career in an uncertain world. He's learnt the lessons and has the skills to help you make a lasting impact in a fulfilling career while making the world a safer place. Martin knows that until we fully embrace the voices of women we will not achieve the sustainable peace and freedoms we all deserve, it is why he is on a mission to increase the meaningful participation of women and men who share this mission who are working in Security and Justice Sector Reform countries in or emerging from conflict.

Written by: Lyn-Genet Recitas , Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. It is not your imagination. Yes, you are gaining weight despite eating what works for you and yes, you can blame stress for your expanding waistline. But the effects of stress don’t end there. Feel like you’re running on fumes? That’s stress. Depressed, raging hormones, snapping at coworkers and your kids? That’s stress too. Worse – premature aging and chronic illness are all by-products of the S word. A never-ending list of to-do’s, job pressuíres, family stressors, and exercising too intensely are some of the reasons why we feel like there’s never enough time and are 10 steps behind. Why does stress affect us so much? And more importantly, what can you do about it? Stress, in and of itself, is not necessarily bad. The issue with stress is when it doesn’t go away and becomes chronic. When the periods of stress are too high, and you don’t have enough of a relaxation response your body goes haywire. In my practice, I always look at thyroid hormones and two hormones that I like to call your “base hormones” DHEA and pregnenolone. Low levels of DHEA and Pregnenolone are signs that youí adrenal system is under great stress. Pregnenolone is produced in our adrenals and is the base hormone from which nearly all other steroid hormones are made, including cortisol, DHEA, progesteíone, testosterone, and estrogen. When someone deals with chronic stress on a regular basis more of the pregnenolone is used to feed the production of cortisol. As Cortisol levels rise, it reduces the production of DHEA, which is known as the fountain of youth. Ok, now this is starting to sound bad, right? Dhea is used to make all of your sex hormones like estrogen and testosterone and it is critical for fat burning and lean muscle mass as well as immune system balance. Ideally, when the stress is gone, pregnenolone, cortisol and DHEA levels should go back to normal. But if your body remains in crisis mode, your body will get to the point where even cortisol levels will drop because your other hormones have become so depleted. This is known as adrenal burnout. Adrenal dysfunction can also cause autoimmune issues to flare because stress weakens and dysregulates digestion. The most common side effect of chronic stress is the development of a leaky gut type syndrome where large proteins and antigens pass through the intestinal barrier. These proteins and antigens trigger an immune response which is strongly implicated in triggering auto-immune disorders as a result. This also means that the food sensitivities you have will heighten and you will start to put on more weight in reaction to these reactive foods. More and more foods become inflammatory over time which results in an inability to lose weight. This syndrome also causes digestive disorders like IBS, chronic constipation and Crohn’s disease. These effects on digestion all heighten the levels of chronic inflammation which also means premature aging and heightened risk for diseases like type 2 diabetes, heart disease and even cancer. How do you know if you aíe having adrenal issues? Simple bloodwoík can help you determine your stress levels and you can have a diet and supplement regimen to restore you back to optimal weight, health and mood. To book a consultation, you can email Info@LynGenet.com . Follow me on Facebook , Instagram , and visit my website for more info! Read more from Lyn-Genet! Lyn-Genet Recitas, Executive Contributor Brainz Magazine Lyn-Genet Recitas, Sports Nutritionist, HHP NMT, is the NY Times and International Bestselling author of The Plan and The Metabolism Plan a groundbreaking anti-inflammatory nutritional protocol which has been published in over 15 countries. She’s been featured on Dr. Oz, Huffington Post, CBS, NBC, Fox News, Women’s Running, Fitness, Vogue, Marie Claire, Elle, and Prevention. Lyn-Genet and her staff of doctors and nutritionists have helped hundreds of thousands of men and women reach their best health by finding their chemical responses to food, not counting calories. The Plan is an effective way to lose weight, improve health and reverse the aging process.