Ciao! I am Valeria Rubino, an Italian Journalist and Video Maker based in New York and Miami. Despite not looking Italian, I was born and raised in Naples. I was a pro swimmer and swam long-distance races for team Italy. Even 25K competitions in open water, which can last over 6 hours, depending on currents, waves, weather, and sea conditions. Hence, my big passion for sports journalism. I love the thrill of doing interviews and getting to know the men/women behind the athletes, going beyond race/game results and deeper into the soul of the person. Since I was a little kid, I had an American Dream and I wanted to attend an American University. I studied in Naples, where graduated with distinction in Political Sciences from the Oldest public University in the world (Federico II), where I also won a scholarship and took a master’s degree in Law. Then my dream came true: I went to the University of Miami for a master’s in broadcast journalism. It felt like I was living in a movie every single day. Valeria Rubino, Journalist, PR, Travel-Sports-Fitness Consultant Tell us about a pivotal moment in your life that brought you to where you are today. I was catapulted into the world of basketball by chance. During my internship with NBC6 in Miami, I insisted they take me to cover an NBA game. Finally, that day came, and I admired Kobe Bryant shooting like there was no tomorrow. And that was just practice (here’s my article on the long list for AIPS Awards). On that same magical day, I met an ESPN executive who offered me to discover the world of sports production. I started working with ESPN, TNT, Sun Sports covering the Heat. It was proof dreams can come true. I went from saving money to buy NBA game tickets to being paid to be part of that world and close to the action. I made the mistake of moving to New York to work for the main Italian TV network RAI in the news. But I kept covering basketball and other sports for French tv l’Equipe, ESPN Todo Deporte in Spanish, Italian outlets, such as Corriere della Sera, the second most-read newspaper in the world. I founded ViaggioSport.com, focused on my two biggest passions: Travel and Sports. I became the only Italian, and one of the few Europeans, to have ever interviewed all the biggest NBA stars, but also many boxing and soccer champions. I had a special relationship with Kobe Bryant due to our common Italian soul (he grew up in Italy) and I used to always interview him in Italian. Among my other passions, I love dogs, especially large breeds. I saved my cane Corso Nikita from a shelter. She had been beaten and abandoned at 9 months. I miss her to death because she is in Italy with my family, including my Weimaraner Teo. Her life would be a nightmare in my NY apartment, especially because I am never there. The most difficult part of living in the US? Being far from my loved ones, my family and my dogs. And missing them a whole lot. Also, feeling guilty for being far away and following my dreams. What is your business name and how do you help your clients and what kind of audience do you target your business towards? My first business is VSport and I am also creating bestplacestokiss.com, a sort of travel guide for couples, families, and friends. VSport targets sports lovers who want to go beyond game results and really get to know who the athletes are, going beyond the golden facade of professional sports. What are your current goals for your business? My goal is to grow my business VSport, perfect my brand, and find sponsors, which would allow me to inspire a wider audience and reveal the secrets of success in the sports and entertainment world, but also in life in general. I want to cover inspiring life stories and get constructive messages from those who ‘made it’ in their field to allow anyone to learn from them. I’d cover more games, more sports, and get more in-depth interviews. I would love to have a tv show with great interviews and active participation of the fans, who usually have no voice and no way to ask questions to their favorite athletes and celebrities. I also want to share the bestplacestokiss guide with airlines and travel companies. Who inspires you to be the best that you can be? I come from a loving, old-fashioned family from Southern Italy. My dad was totally against my childhood dream of being a model, but it was to protect me from a corrupted environment. When I started working in the television business, I had to find out that, sadly, that environment is very corrupted as well. Many times, I was offered a TV show or a business deal, only to find out they’d expect from me to “celebrate in their suites’ in exchange. I never accepted those compromises, also because I wanted to make my parents and myself proud. Unfortunately, I had to miss many “opportunities’ because that’s the way this business works in many countries, especially if you’re dealing with Italians. But today, despite not having a big TV network behind me which would make everything easier on the job – I am extremely proud to say I never had to go low in my career, I never accepted any of those sad proposals and I can look at myself in the mirror and smile. I always think: One day, I will tell it all! What is your work inspired by? My work is inspired by my huge passion for traveling and for the sports world. Being an athlete myself, I know about the sweat, the sacrifices you have to make in order to be successful. I know one simple health setback can ruin your whole season and even your career. I know how hard it is mentally to always be focused and on point. That’s why I respect athletes and their job. That’s why I love the sports world. If you could change one thing about your industry, what would it be and why? Today, besides interviewing all the biggest stars in the NBA and other sports, I have had the honor to cover many NBA Drafts, the days when dreams come true and the lives of young players change forever. I covered the NBA Finals for over 15 years and most All-Star Weekends since 2009. I understand they had to protect the players, but for a videographer interviews made on a Zoom call and controlled by a PR staff are a total nightmare. In some sports, the leagues are still using COVID-19 as an excuse to limit access and impose restrictions. It turns out the ones who have “second-grade” credentials and aren’t allowed into the locker rooms anymore, even in 2023, are mainly international media. This is really limiting our work, especially for us who work with videos. It would be great to see things go back to normal, to the pre-COVID way of working. Follow me on Facebook, Instagram, LinkedIn, Twitter, and Youtube, or visit my website for more info! Read more from Valeria!

Written by: Saara Iija, 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. We all have many roles in life, and they present themselves in different situations. Even though we are still the same person, we have various parts of us – which we could metaphorically call ‘the orchestra.’ To be the best conductor of your orchestra, you need to know who is playing in it and their unique tunes. Do you know your sub-personas and roles? And don’t worry; it doesn’t mean having multiple personalities, just that we have different sides of us. And why is this important? Because if we don’t identify our different parts, we may end up listening to one tune too intensely (our sub-personas at play) thus over-identifying with one of them. What happens next is that instead of you using them, they start using you. Ideally, you should be in the driver’s seat; the “I” who chooses and who makes decisions and not let your sub-personas take over. The easiest way to catch our sub-personas at play is to notice when you are having a conflict with yourself. You know, the inner dialogue about whether or not to give honest feedback to your boss about their work. Let’s take a simple example. The lure of the chocolate bar You are at a grocery store. You are supposed to buy groceries according to the shopping list you made at home. You pass by the candy shelf and see all the beautiful and enticing wrappers. Your stomach growls. You know how that chocolate tastes and your body starts craving it. On the one hand, you would love to take a bite. You feel hungry and the taste of the silky chocolate is so sweet that you can almost taste it. Your mouth gets wet. On the other hand, you know it is unhealthy and that you should go home and cook a healthy meal. Today is not a candy day. You are having an internal conflict about whether to get the chocolate or not. Who is at play? There’s the one who contributed to the shopping list (which did not include chocolate, by the way) saying ‘stop,' it’s unhealthy, and today is not the day. And there’s the one who craves chocolate and can make a million good reasons to get it. This a simple example of an internal conflict. One part of you wants the chocolate and can make excuses why you should get it. Another part of you is against getting chocolate and knows the health reasons why you shouldn’t get it. Why this example? Because it is something that many of us can identify with (definitely myself included). It is an example of our different parts having a conflict with each other – our sub-personalities at play. Now you are the “I” that chooses which part you will listen to. But if you are unaware of these parts, it may show up as a difficulty in making up your mind. You might more easily over-identify yourself with one of these parts. What does over-identification look like? Now let’s give those parts names: the craving one could be ‘Little Sugar’ and the other part ‘Health Conscious.’ If you over-identify with Little Sugar, you would most likely buy that chocolate each time you go to the store and pass the candy shelf. Then again, if you over-identify with the Health Conscious part, you would more likely never allow yourself to eat chocolate or do anything considered unhealthy. If you think back, can you find any time when you conflicted with yourself, and it was hard to make up your mind? What was going on for you? What did you end up doing? Bringing awareness to the parts In the future, stop for a moment whenever you catch yourself debating with yourself. Ask who is speaking – which part of you is the loudest and which other part is also voicing their opinion. Give these sub-personas names; it makes it easier to disidentify yourself from these sub-personas. Welcome their contribution to your decision-making, and then take control of making an educated decision. Each of these sub-personas contributes to who we are as a person. Each of them has a role to play and a significant contribution. Sometimes it is helpful for you, and sometimes it might be hindering you. That’s why it is crucial to know your sub-personas – to understand what your orchestra consists of. Play the tunes as you wish, and do not let one instrument go solo for too long. Identifying sub-personas Each sub-personas should have space to voice their opinions and concerns (what you resist persists). There are parts of you that are more dominant. There are parts of you that support your idealistic self. There might be parts of you that you are not so aware of. And there might be parts of you that you don’t recognize nor want to identify with. A part you don’t want to identify with (the repressed part) unconsciously plays its role. And hence, it can take over in some situations against your better understanding. Meet the judge An excellent example of this type of part is “The Judge.” No one wants to think of themselves as judgmental. And yet, as humans, we all make judgments of situations and people all the time. Now if you don’t want to see this part of yourself, you might more easily consider your judgments to be the reality and act accordingly. Then again, if you recognize The Judge in yourself, you are more capable of letting them contribute and say what they need to say without letting it be your only voice. Let’s take an example. You open your LinkedIn. You see someone posting and saying something about a topic that annoys you. You think to yourself: “Agh, this person – do they REALLY think that? Can’t they see the other (my) point of view? And why would they post such a picture? It takes all the credibility off of their message. How unprofessional.” Now, if you over-identify with The Judge without better understanding, you might go on and say or write these things. Let The Judge do what they do best: rave judgments (have you ever seen an impolite rant on social media?). But suppose you recognize The Judge in you. In that case, you might let it rave the ravings inside, but then also find compassion for the original poster and give space for all kinds of opinions and content – even if you don’t like it. You might realize there is more to the person than what you can see, and instead of judging the whole person, you might think to yourself, “Ok – their message didn’t resonate well with me, but one post is not representative of who the other person is as a whole. And even if I disagree with them about this topic, I don’t know where they come from and what is their lived experience, and hence don’t need to judge the whole person based on one post.” The multifaceted you Now, there is way more to sub-personas that I could describe in a short post. Maybe you found yourself in my examples; perhaps you did not. Regardless, there are more sides to each of us than just one. There could be the boss, the employee, the parent, the partner, the carer, the perfectionist, the protector, the playful one, the victim, the intuitive one, the critic, the firefighter, etc.; the list goes on. Some parts align with our idealistic selves, and some don’t (often the repressed parts). To know ourselves and respond in every situation, instead of reacting, we need to be aware of who is playing in our orchestra. If this resonates with you, I invite you to take a moment with each of your “orchestra members” to hear their tunes and what they like to play. By getting to know your different sides, you become more self-aware and can choose how you respond to situations rather than just reacting. Follow me on LinkedIn, and visit my website for more info! Read more from Saara! Saara Iija, Executive Contributor Brainz Magazine Saara Iija is an intuitive corporate trainer and leadership coach, specializing in developing high-functioning individuals and teams, by focusing on communication, team dynamics and professional growth. Her experience in the fast-paced corporate life (FinTech50) has shown her how people can make or break a business, and the difference is in communication and culture. She values creativity, growth, diversity, and adventure, which all come across in her trainings and coaching. Her ultimate goal is to empower and inspire people to thrive in the face of change. Today Saara is a co-founding partner of LAUMA Growth Group, a people development company teaching communication, leadership, and problem-solving skills.

Written by: Chrysanthi Vazitari , 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 usual questions that pop up when you type in google “how do I know I need to change jobs” are the following: “Are you feeling unfulfilled in your current career?”, “Are you afraid to pursue your dream job?” or “Do you feel stagnated in your current role?” Well, guess what? You're not alone! In fact, a recent survey found that nearly 80% of workers are considering a career change. And you might wonder… What percentage of these people are actually doing it? One thing is certain, that many of us are afraid to take the leap and follow our dreams. So let's explore the psychology of career pivoting. First of all, it's important to understand that fear is a natural response to change. Whether it's the fear of financial insecurity, lack of relevant experience, or the unknown, these fears can hold us back from pursuing our dreams and our dream careers specifically. But here's the thing ‒ these fears are just roadblocks, and roadblocks can be overcome! One of the biggest fears for people considering a career pivot is financial insecurity. “Will I make enough money?” “Can I afford to take a pay cut?” While these are valid concerns, it's important to remember that money is not the only factor in determining career satisfaction. Pursuing a career that brings you happiness and fulfillment is worth a small pay cut. Plus, many times a career pivot can lead to higher earnings in the long run. So, don't let the fear of financial insecurity hold you back. Let me just tell you that when I quit my job, I made a few of the biggest investments of my life in 2 years, when really, my income was more like pocket-money. You might think “I am not this kind of person who will risk being financially unstable”. You wouldn’t know, but neither was I! I was actually ready to buy a house and commit to a mortgage of 20-25 years to repay it with a job I hated! Yes… I said I hated it! But now I can tell you it was the best thing I could invest in… because I invested in MYSELF! Another fear for those considering a career pivot is the lack of relevant experience. "I don't have the skills for this new role!", "I've never worked in that industry before!". But here's the thing ‒ new experiences bring new opportunities for growth and development. Instead of guessing and imagining and starting with all the what ifs, why don’t you try to actually identify your skills. YOUR SKILLS… Not the job titles or the positions. But what do you mean with that Chrysa? (is that what you are wondering?) Well, pay attention to this… You are more than your titles. The skills are the ones you developed through your titles and positions, through your studies, hobbies and life experience. Additionally, you never know what skills and experiences you'll gain from a new role until you try. And who knows, you might just surprise yourself with how well you adapt. So, embrace the unknown because this is where you grow and develop! Unknown is your friend! Fear of failure is another common roadblock for those considering a career pivot. “What if I can't perform in my new role?” “What if I don't fit in with my new colleagues?” These are common fears, but it's important to remember that failure is a part of the learning process. I cannot count at this point how many times I was frightful to do pretty much anything in this entrepreneurial journey, thinking many times how this can go wrong. And guess what? It did, because I didn't know what I was doing. Sometimes I still don't but… In these moments of “failure” I learned so much! I re-evaluated and pivoted constantly! Embrace failure as an opportunity to learn and grow, and don't let the fear of failure hold you back from pursuing your dream career. Feel the fear and do it anyway… It's also important to remember that fear often stems from negative self-talk. If you're constantly telling yourself you're not good enough or not experienced enough, then you'll never feel confident enough to make a career pivot. So, change your self-talk. Tell yourself that you're capable, that you have something unique to offer, and that you can succeed. This positive self-talk will help you overcome your fears and pursue your dream career with confidence. In conclusion, pivoting your career can be a big decision, and fear is a natural response to change. But it's important to remember that fear is just a roadblock, and roadblocks can be overcome as we said in the beginning. Don't let fear hold you back from pursuing a career that brings you happiness and fulfillment. So take a deep breath, let go of your fears, and go after your dream career. Remember, as the famous quote by Marianne Williamson goes, "Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure." So unleash your inner power and pivot your career today! If you find yourself needing additional help or your own personal cheerleader, I would be more than happy to help. This is why I have created a programme that will help you break free and soar to new heights. The “ Career Bootcamp ”, with 10 modules of self-paced videos, community support and offline coaching, will give you skills and confidence to crush your career goals like never before. With expert guidance and practical strategies, you'll learn how to overcome obstacles, accelerate your growth, and achieve the success you deserve. Whether you're looking to climb the corporate ladder or start your own business, Career Bootcamp is the ultimate tool to help you achieve your dreams. Don't wait any longer ‒ enroll now and take the first step towards the career you've always wanted! Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Chrysanthi! Chrysanthi Vazitari, Executive Contributor Brainz Magazine Chrysanthi is a certified transformational coach working with multi-passionate and highly energetic professionals, who try to get career satisfaction, advancement or who want to completely pivot their careers. Chrysa has successfully pivoted her career three times already, from an educator to communications advisor in big corporations and is now an entrepreneur/coach. She is the founder of Career Grow & Glow and the co-founder of GrowthUP coaching. Her coaching method is the ACC: Awareness ‒ Clarity ‒ Choice (by CMA) in combination with somatic/embodied and cognitive-behavioral elements. Of course, there is constant change, as she doesn't rest and keep incorporating new methods along the way!

Written by: Cassidy Rose Green , 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. Are you exhausted from feeling stressed, overwhelmed, and anxious? Do you struggle with finding mental relaxation and peace in your daily life? As someone who has experienced anxiety myself, I know how debilitating it can be. That’s why I want to share with you a powerful tool for managing anxiety. Well, my friend, it’s all about the power of hypnosis to tame anxiety and bring calmness to your mind. Because your mind is an extremely dynamic tool, which can either work for you or against you depending on how you choose to use it. Hypnosis works by tapping into the power of your unconscious mind allowing you to go into a deep natural state of relaxation and release anxiety. Allowing you to let go and release negative thoughts, beliefs, and emotions and tap into your inner resources for strength and resilience. Anxiety can manifest in many different ways, displaying both mental and physical symptoms. These can include panic attacks, constant worry, headaches, and muscle tension. Now, I hear you and you might be thinking, “Yeah right, isn’t hypnosis some woo-woo new age-y thing, or isn’t it like in the movies where they make you cluck like a chicken?” But, I assure you it is so much more than that. In fact, hypnosis has been used for centuries as a tool for healing and transformation. Hypnosis can be used to promote mental relaxation while on your journey of wholehearted living. In today’s ever-present fast paced world, it can be a struggle to find time to unwind and de-stress. Hypnosis provides a safe and effective way to obtain a deep state of relaxation while allowing your mind and body to rejuvenate and recharge. When you are in a hypnosis state, your mind is highly suggestible. This means you are more open to positive suggestions and affirmations that can help you release and overcome negative thought patterns, beliefs, and emotions. Here are a few ways hypnosis can help tame anxiety and increase mental relaxation. Reduce stress and tension: Hypnosis can help you release stress and tension in both your mind and body, allowing you to feel more relaxed and at ease. Overcome fears and phobias: If you struggle with anxiety related to a specific situation or object, hypnosis can help you overcome these fears and regain control. Improved sleep: Hypnosis can be a powerful tool for improving sleep quality and reducing insomnia. Boost confidence and self-esteem: Hypnosis can help you to reprogram negative beliefs about yourself and boost your confidence and self-esteem. I encourage you to keep an open mind and explore the power of hypnosis for yourself. With the right guidance and support, you can tap into the power of your mind and truly experience peace and relaxation. So, if you’re ready to overcome anxiety and find greater mental relaxation, I invite you to experience hypnosis as a tool for transformation. Remember, the power is within you – all you have to do is tap into it! Get started today. Follow me on Facebook , Instagram , and visit my website for more info! Read more from Cassidy Rose! Cassidy Rose Green, Executive Contributor Brainz Magazine Cassidy Green holds the distinction of being a Certified Master Hypnotist and Mindfulness Practitioner. Her personal experiences with trauma in childhood and adulthood have driven her commitment to assisting individuals in overcoming limiting beliefs and instilling empowering ones within the unconscious mind. She is passionately dedicated to empowering others to embrace their inherent beauty and worth, regardless of their circumstances. With a passion for continued learning and a steadfast determination to make a positive impact, Cassidy infuses this purpose into all aspects of her work.

Beverly Joy Ehrlich is a Relationship Coach. She lives in Israel with her husband, their children, and grandchildren. Beverly and her husband moved to Israel from Cape town, South Africa a year after getting married, almost 40 years ago. Beverly loves the outdoors in Israel. She has participated in a 4 km charity swim in Lake Kinneret, has hiked part of the Israel trail with one of her daughters-in-law, and most recently begun playing a regular game of tennis and flying in a light aircraft with one of her sons who recently received his pilot’s license. Beverly has a background in teaching and psychology. About 10 years ago she became disillusioned with her job as an English teacher and began diving more deeply into the world of coaching. Bev Ehrlich, Relationship Coach What was a pivotal moment in your life that brought you to where you are today? About 4 years ago my coaching and personal life took a dramatic turn. I was participating in a retreat hosted by one of my mentors and spiritual teachers, Thomas Hubl when I received the news that my father was dying and I should come to South Africa pronto. The problem was that at the same time, my husband was suffering from a distressing and unrelenting depression. I could barely leave him alone for a few hours to participate in the retreat. How was I going to leave him and travel to Cape Town? Long story short, I flew off to be with my father in his final days and my husband joined me for part of that time. On our return to Israel, in a frantic, frustrated, and very angry state, I began searching for couples’ therapists who could ‘deal” with my husband’s lethargy, lack of initiative, and neediness. His “unacceptable” behavior was hurting his medical practice where he was a respected and loved physician, as well as destroying the family that he adored and for whom he had always shown tremendous generosity, kindness, and care. As part of my desperate search for help for “him,” I dragged him to 3 couples’ therapists. Each in their turn would turn to him and ask why he couldn’t get himself together. Each session would end with me in tears and feeling completely hopeless. My anger and frustration simply grew more intense and desperate. I fired therapists left right and center! I felt so unheard! And then a name arose which was to change the trajectory of our lives and the work we both do in the caring professions. Terry Real, master family, and couple’s therapist had written a book on male depression, and I Don’t Want to Talk About It. My husband and I both devoured this book. It invites men to open their hearts and reconnect with themselves as well as others. We were now well on our way to relational healing and recovery. We immediately signed up for a workshop and I began my journey to becoming a fully certified RLT (Relational Life Therapy) Coach. RLT is a systematic method for bringing couples back into healthy connectedness. None of the therapists with whom we had tried to work had recognized or acknowledged that my husband and I were in this together. We were a team and our full recovery meant both of us had to put in the work. What exactly is the work? It’s a moment-to-moment practice. It’s not sometimes or when I’m feeling happier or better or in the mood. It’s at this moment right now. Will I choose openness, compassion, and kindness or will I choose to be contracted, closed, protected, and act out? "Nothing is more important in our lives than our relationships. A great relationship boosts your immune system, opens your heart, and keeps you vital and creative.“ –Terry Real As a Relational Life Coach, how do you help your clients? When a couple comes to my therapy space, they are no longer living relationally with a respectful and loving connection. RLT has a powerful impact on couples by transforming and restoring their relational capacities. Women today are asking for more emotional intimacy from their men. They’re asking for more than traditional males are being raised to deliver. The essence of traditional masculinity is invulnerability, independence, strength, courage, leadership, and assertiveness. The more invulnerable you are, the more manly you are. And women are asking men to move into vulnerability, to move into their emotions, to open their hearts, to be less defensive, to be more sharing. In other words, to have a broader, repertoire of relational skills. How can an individual heal in a relationship? We are wired to live together. We co-regulate one another. Think how healing a hug feels. We heal, grow, and thrive when we collaborate, cooperate, create, and connect with each other. From a relational perspective, the answer to the question of who's right and who's wrong is: who cares? What matters is how are we going to manage this problem in a way that works for both of us. What would you say is the best thing about being a Relationship Coach? Couples usually turn up, certain that things in their relationship would be so much better if only their partner would put in the work and make some changes. I am always so touched when they come to understand and take ownership for their part in their relationship struggles, and put in the work to make the changes that can bring them closer together. It's always beautiful for me to see a couple cherish one another and the deeper connection that blooms when they move into more full respect living. You don’t get everything you want in a partner. Ask yourself this, “Am I getting enough in this relationship to make grieving what I’m not getting, worth my while? Are you getting enough to make it worth your while staying? If the answer is yes, I can help. If the answer is no, I can help you separate in a less destructive way. If the answer is maybe, we agree to a 4-month trial period where you work with me and honestly give yourselves the best chance you can. What advice do you have for people who are struggling in their current relationship? Remember love! The reason you want your partner to stay happy is…You love them and you live with them! Get help by joining workshops. Hire a coach or a therapist who will really support you in having a better, happier, and more fulfilling relationship. If you don’t feel you’re getting the right support keep looking till you do. What advice would you give someone who is thinking about working with you? Reach out and schedule a time to chat. That way you can tell me what your challenges are and I can see how best to support you. This may even mean a recommendation for a more suitable resource. Here’s a question that may be helpful for you to explore before you jump on the call. “Assume that your problem has been solved, what is different for you and your partner?” Always remember, connectedness is your birthright! Follow me on Facebook, LinkedIn, and Youtube, and visit my website for more info! Read more from Bev!

Written by: Natalie Johnston, 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. Break through the noise. Learn to identify your thoughts, understand your fears, and hear your intuition. Take action, move forward, and live from your power place. How to live from your power place. So Natalie, how do I know if I even have a power place? And if so, I need to find it before I can live from it? First, you have to know that you do have the power. We all do. You were born with it. Your power is yours, it lies within, and nobody can take it from you, and the quickest way to give away your power is by adopting the assumption that you don't have any. You are the main character in your movie, you are the writer, the actor, and the director rolled into one. You are the creator of your own life and all that you experience. Okay, now we’ve established that we all have the power, how do you find it? The answers always lie within. Most of us will say that we know ourselves pretty well. We know what we like to eat, drink, wear, listen to, and what we like to do on the weekends. But how well do we really know ourselves? How much of what we do, or how we show up every day is truly us and how much of it is part of the avatar or programme that society has taught us to be? I know what you’re thinking. You’re bringing me more questions than answers here Natalie. A great place to start is self-reflection and going deep within. So how do you do this? What if you could speed up by slowing down? First, it's about creating time and space so you can truly hear your thoughts. Truly hear the messages that are trying to be communicated to you every day. This can be done in the format, at the time of day, and for a duration that is best for you. Whether it’s 5 minutes first thing in the morning, 10 minutes before you go to bed, whether it’s through meditation, journalling, running, or a lunchtime walk. Do whatever suits you, but make sure you do it. I get it, we’re all so busy every day going through our daily lives, but often that’s why we can’t hear our inner voices. When you add this practice to your daily or weekly schedule, you create the space, and the voice within will get louder and clearer. Don’t spend too much time trying to rationalise or explain what you hear, at first just listen. How do I know what to do with all these thoughts? Okay Natalie, but I have a million thoughts flying through my head every day. How do I know what’s what? Well have you noticed that when you sit in silence, it's never really silent, is it? Those voices that you hear inside your head are a running monologue, which is a mixture of your intuition, your fears, and let’s face it, probably your to-do list. You’ll know when it's your intuition talking, as it’s usually positive and you can identify it through those lingering thoughts or nudges, that gut feeling, the choice, decision, or action that doesn’t make any sense to your rational brain. When you learn to follow this voice, you will always be led down the right path. The other is your fear, which is attached to your ego. How do you know and distinguish this voice? Well, it’s usually negative. It usually tells you what will happen if you fail. If it goes wrong, the worst-case scenario. It tries to rationalise your intuition and bring you back to safe ground. Think of it like the party pooper that always wants to pop your balloon. Here’s the thing, our intuition can often scare us, so we try to rationalise it. For instance, you innately know deep down when it's time to quit that job, or relationship, start a new hobby or move postcodes, but your fear keeps you stuck. What if I can’t pay my bills? What if I don't find anyone else? What if I’m awful at this? Or what if I don’t make new friends and I end up lonely? They are all fears. When you create dedicated space and time every day to understand your thoughts, understand your fears. You can decipher pretty easily between the two. The third is your inner monologue and usually, it's a running to-do list. I’ve got to drop Jessica off at the nursery, I have to get back to my boss about that presentation, and I need to pick up the groceries after work. When you create your own dedicated time and space, these thoughts are easily identifiable. For the duration of time you’ve allocated for this mindfulness practice, actively choose not to focus on these types of thoughts and tell them to take a back seat. So now you know what all the noise is and who’s talking, let’s get back to finding your power. Finding your power place Okay, you’re now hearing your intuition, aware of your fears and you’ve told the monologue to go for a cup of coffee for 10 minutes. First, talk to your fears. Ask yourself questions, why are you showing up now? What's causing this feeling? What lies beneath this? What are you trying to tell me? What will I do if the worst-case scenario happens? Give your fears space, and time, acknowledge them and you’ll find when you’ve had a chat with them, they don't feel so big, bad, or intrusive. Now you’re intuition. Learn to listen to the nudges and follow them. Delay the time between hearing your intuition and action. Don’t try and rationalise, weigh up the pros and cons, just do. The more you practice doing this over time, the easier this will become. Many of us don’t take action at all or delay it which results in us not taking advantage of divine timing. When you are inspired to take action, don’t think. Just do. This is called your flow, living in alignment or finding your power place. You will know you are in flow or ‘power place’ because you will feel excited and energised. You will feel light and free. It will feel effortless, meaningful, and purposeful. This is it! You’ve found your flow and you’re taking action that is aligned with your highest and best self. It truly resonates with your soul's purpose and makes your heart sing. In today's society, very few of us listen to our own advice, our nudges, or our inner knowing. We live in a world where we constantly seek approval from others, we pick a stereotype, whether it be the corporate employee, the entrepreneur, the mum, the dad, the artist, the musician, or whoever it may be. We find the stereotype and then we fit the mold. We do what everyone else is doing. We fit in and do what's expected of us. Ask yourself, who am I really? Before you say I don’t know, as a coach I believe every person is resourceful, powerful, and whole. Give yourself the grace to go on the journey of self-discovery. The path isn’t always easy and you’ll be met with many battles along the way (a mixture of internal and external) but when you find it, your power place, your life will feel dreamy. There will be challenges that enable your growth, but no resistance. Life isn’t meant to be hard, we as humans make it hard by staying in jobs, relationships, friendships, or places that we shouldn’t be in. We keep ourselves stuck while we listen to our fears and try to fit into society's norms and ideals. Guess what? For a lot of people, it isn’t ideal. It isn’t their mission and it isn’t why they're here. Easy choices, hard life. Hard choices, easy life. If you take anything from this article, please let it be this. Take the time to figure out who you are and what you really want, and then listen. Follow it, take action, and stop asking others, because the only person you should be asking is yourself. If this resonated or you have questions, feel free to get in touch with us on any of the following platforms. Follow TTM Coaching on Instagram, Linkedin, and TikTok, or visit our website. Or you can find me, Natalie on Instagram, LinkedIn, and TikTok. Read more from Natalie! Natalie Johnston, Executive Contributor Brainz Magazine Natalie Johnston is Founder of TTM Coaching. Natalie is an accredited coach, BA graduate, speaker and experienced marketeer. She has spent her working career in Scotland, North America, and London. TTM Coaching was born from her belief that we can all become the best version of ourselves and when we do the work on the inside, the impact is felt on the outside, creating the ‘ripple effect’ of positive change. Fuelled by her desire to ensure the workplace, of which we rely on to meet so many of our physical and psychological human needs, is a place where individuals can grow and thrive. Natalie dedicates her time to working with individuals and organisations to unlock their full potential.

Written by: Cori Wamsley, 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. As a leader, we are impacted by everyone around us and recognize that they have affected our journey in some way. They encouraged. They hindered. They challenged. They mentored. Whatever role they played in our lives, they made an impact, big or small. And as leaders, it’s our jobs to parse this out, identify it, and talk about the impact and the roadmap so people who need our assistance can understand the journey, follow in our footsteps, and see why we “get” them. That’s usually when I get some variation of one of the toughest questions a publisher, editor, or writing coach gets: Can I write about my mom? Often, parents, grandparents, teachers, neighbors, and close family friends have a huge impact on us. They shape how we view the world at a time when we are incredibly malleable. And that can be a positive or negative thing. So “Can I write about my mom?” can be a tough question based on several different factors. I’d like to break down the factors and talk about why you can or shouldn’t and how to address any sticky situations. Are you going to say nice things? Typically, people are perfectly ok with you praising them or providing the world with fond memories of them. If you’re going to talk about that time that you enjoyed being at the carnival with your parents or a teacher who imparted essential wisdom or a friend you can always rely on, by all means do it. You might mention to them that they are in your book, and they will likely tell you that it’s fine to say something nice about them. This is a perfect scenario, so there is usually not a problem, unless the person is in witness protection or generally doesn’t like compliments. But really, who does that? Are you going to talk about a psychological or physical harm that they did to you or someone you care about? This is where it might get sticky. In general, you should just avoid this if possible, but there are certain scenarios where you can talk about the person and get around any litigation (most likely, though I’m not a lawyer), arguments, or general issues with the person. Change their name. If the relationship was generic enough, you can just change the person’s name. For example, if you want to talk about a past boyfriend, you likely had a couple, so changing their name should be enough to protect their identity. In this case, you want to make sure that you aren’t providing any information that makes it obvious who the person is because someone might recognize who they are and mention it to them, which gets sticky. Avoid naming the school you attended or details about the house you were living in. Don’t name your supportive friends by name and then change the person-in-question’s name because people can still trace it back to them. Make the relationship vague. Sometimes, when it’s obvious what situation you were in or where you lived, attended school, etc., you can make the relationship vague by referring to the person as “an adult in my life” instead of your mom or your science teacher, “an administrator” instead of the head of the school board, “a professional in our community” instead of your pediatrician. This makes it less traceable and avoids throwing a certain person under the proverbial bus. Leave the person’s name and share info that is widely available. Were you involved in a court case? Was the person arrested for something that involved you? You’re allowed to talk openly about information that is widely available online and use the person’s name, though many people don’t like to even say the person’s name when they’ve been involved in something so painful. I worked with a client once who wrote about a person who was arrested and sentenced for assaulting her daughter, and we allowed her to mention the person’s name in her book. The key here is that the person was arrested and found guilty, so anything she said wouldn’t be considered demeaning to his character. If the person was found not guilty, then it would be a different story. Even for this situation, you have to weigh the pros and cons. Something you have to watch for, regardless of the case, is if you have a relationship with the person that needs to remain cordial. For example, in some of the books that I’ve worked on, women have talked about reasons that their marriage ended. Because they have children with the person in question, it was essential that they not just give their side of the story and make the ex-husband look like a terrible person. I suggested that they provide a “looking back, I understand why he said that” or “because he was sick, I know that he was stressed” or whatever it is to make sure that the ex didn’t come across as an unfeeling arsehole. When the other person can’t defend themselves, I always recommend being cautious in how you speak about the relationship when you’re being that specific (most of us only have one or two ex-husbands, so it’s pretty easy to know who you’re talking about). You don’t want to cause additional hurt when there is no need. It’s always best to be considerate and respectful for multiple reasons, including the fact that turnabout is fair play. When in doubt, always seek the advice of a professional in the writing realm or even a lawyer to ensure that what you want to share won’t be harmful to any party. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Cori! Cori Wamsley, Executive Contributor Brainz Magazine Cori Wamsley, CEO of Aurora Corialis Publishing, works with business owners who have a transformational story to share. She helps them quickly and easily write and publish a book for their brand that helps them create a legacy and be seen as an expert while building a relationship with the reader. Cori has 17 years of experience as a professional writer and editor, including 10 years with the Departments of Energy and Justice and 4 years as the executive editor of Inspiring Lives Magazine. She also wrote eight fiction books and one nonfiction book, The SPARK Method: How to Write a Book for Your Business Fast, and contributed to two anthologies. Her newest book, Braving the Shore, was released in June 2022.

Written by: Richie Perera , 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. When the world went into lockdown in 2020, none of us could have imagined the new working world that would emerge post-pandemic. "Hybrid working" or "the new normal" were terms hardly used. Technology such as Teams or Zoom was mostly unheard of, with many of us having no use for such platforms which now play a crucial and integral part in the new normal we all live in. The new normal and the technology that comes with has divided the workplace into three environments, the office, online and the home. Historically, best practice for health and safety has only been established for the office environment. We are now working at home, online, or both, more than ever and that brings with it a new set of challenges when it comes to our mental health and wellbeing. It has left both people and employers disorientated. We are now online, on a screen, more than ever. Consider smartphones, users receive 427% more messages and notifications than they did a decade ago, and users send 278% more messages. Phone addiction is a real thing, termed "Nomophobia", or the fear of being without your smartphone. In the new normal, we live our lives moving from one screen to another, we wake up with our phones, work on our laptops, move on to our televisions and go to bed with our tablets or phone. This "living on a screen" lifestyle is the opposite of our human nature and when we go against our human nature, there are severe consequences. When it comes to technology, we are at a crossroads. Technology is developing at a furious pace but heading in the opposite direction to our human needs. We are currently struggling to manage ourselves, drowning in our technology at a detriment to our health and wellbeing. The online environment has created a subset of the human population that is struggling, addicted or dependent digitally. Many people have a long way to go in healthily managing their digital time on a personal and professional level. As technology advances, undoubtedly, we are going to spend even more time in the digital world. The Holy Quaternity of Mental Health We have all heard of the Holy Trinity, the Father, Son and Holy Spirit in Christianity, but have you heard of the Holy Quaternity of Mental Health? The holy quaternity represents four of the most important things we can do to build a solid foundation for our health and wellbeing. They are sleep, diet, exercise and digitally detoxing. When I deliver mental health first aid training through my organisation Mental Health and Life. I always ensure that these four essential aspects are deep-dived with learners. Being literate on the fact that everything we need to do for our wellbeing lies in our actions, and the connection of that action to happiness is the foundation of mental health awareness and mental health first aid training Now let's take a closer look at the Holy Quaternity of Mental Health! Sle e p We all need eight solid hours of sleep for optimal regeneration of the mind and body. According to our circadian rhythms, every hour before midnight is worth two. So, early to bed and early to rise will not just be wise, but also healthy! Diet Your gut produces 90% of your serotonin and this is where 70% of your immune system is based. Serotonin is directly connected to your mood, memory, digestion, sleep, sexual function and bone health. Your gut is your second brain, it stabilises your mood, feelings of well-being, and happiness. Therefore, if you eat crap you will feel like crap. Feeling good starts with your food and your belly, so be mindful of what you put in there. Exercise Physical activity hugely enhances our wellbeing, and we need to be active every day. Even a burst of 10 minutes of walking increases our mental alertness, energy and positive mood. Regular physical activity can increase our self-esteem and can reduce stress and anxiety. Cardio exercise has now been proven to be the best type of activity for mental health. Digitally Detoxing You may be shocked to know that the average Brit now spends thirty-four years and the average American forty-three years staring at screens. Staring at screens also comes with a lot of sitting and sitting is the new smoking! Sitting is the New Smoking! Prolonged sitting increases the risk of disease and death, it is linked to a 112% increased risk of diabetes. 147% increased risk of cardiovascular events and a 90% increased risk of death from cardiovascular events such as a stroke or a heart attack. Dr Marie Pasinksi, Professor of Neurology and Brain Health Expert at Harvard Medical School quoted "Prolonged sitting takes a profound toll on your brain, simply getting up every half hour for two minutes improves brain blood flow and metabolism, standing up every half hour promotes new connections and new neurons between your brain and your nervous system. Sitting for long periods can lead to decreased blood flow to the brain, which can impair cognitive function, attention, and memory, and can lead to physical and mental fatigue, poor circulation, and increased risk of obesity, heart disease, diabetes, and other health problems." If we are not careful in how we manage our Holy Quaternity, health issues are guaranteed. It's not a matter of if, it's more when. This then leads us perfectly to the Metaverse, as it will bring even more sitting and online time. Managing the Metaverse The Metaverse is a virtual-reality space in which we can all interact through avatars in a computer-generated environment. You can create your digital twin in the metaverse and go about your everyday life, using the same headsets and glasses as used in virtual and augmented reality video games. The metaverse is a total immersion into the digital world and for many, it will be a total disconnect from reality and the physical world. When I first watched Mark Zuckerberg's one-hour and seventeen-minute video ‒ The Metaverse and How We'll Build It Together, l felt as excited as I felt nauseous. The possibilities of the metaverse are limitless for organisations and people, but it's coming at a time when people are already struggling with the impact of existing technology. A fully immersive digital experience such as the metaverse can only add fuel to this fire. The metaverse is the current digital world on steroids, a world that carries major risk factors attached to our mental health and wellbeing. Technology has been addictive so far and the metaverse will be even more addictive, hence we need to be prepared if the metaverse becomes the next Zoom or Teams. Imagine having a work meeting on a beach in Sri Lanka or having an appraisal while driving route 66 in a convertible or even your lunch break from a spaceship. Imagine teleporting from office to office internationally and working with colleagues on projects in their own office space. The metaverse can be used for work and work drinks can happen virtually at a bar or concert of your choice. If you are unhappy with the way you look, you can change it, if you are unhappy with your wardrobe, you can change it, if you are unhappy with your social circle, you can meet new digital people from around the world. Your avatar does not even have to take a human form, you can be a robot or a fluffy bunny. Eventually, you may never have to leave the metaverse to do most things! The metaverse offers an opportunity for social connection, creativity, and exploration that could potentially improve mental well-being. Bringing a sense of belonging in virtual communities or finding new ways to express oneself creatively. The problem is that the metaverse is not reality, and the worry is, how will people deal with the real world when they are much happier and content in the metaverse? The metaverse is moving fast. Microsoft has created their metaverse. It is fast becoming a functioning world with machine learning, blockchain technology and digital currencies all playing their part. You can buy land and real estate in the metaverse. Commerce will be a big part of the metaverse. According to Forbes, companies such as PwC, JP Morgan, HSBC, and Samsung have invested in prime plots of land in the metaverse ready for development. The metaverse will not only immerse us in the digital world, but it will also mix realities via VR (virtual reality) or AR (augmented reality) glasses. The digital world will be merged into the physical world via these glasses. A person can put on these glasses and interact digitally with holograms and augmented realities in the real physical world. Therefore, you don't have to be in your home with a headset on. You can be digitally connected via these glasses constantly merging the digital and physical world even as you take a walk. This will blur the two realities which may become problematic for some people. Zuckerberg states that Meta is about connecting people to people, whereas other tech companies connect people to technology, and the thing that matters most is people. So it was frustrating that nothing in the video discussed mental health when it has the potential to revolutionise the way we manage ourselves digitally. Online education led by tech companies has historically been lacking. Even in the "building responsibly" part of Zuckerberg's video, there are discussions around privacy, security, and inclusion. There is no mention of the potential psychological impact of its use and how the company will attenuate those risks. With mental health and wellbeing, the metaverse is uncharted territory, so it's surprising with so many great minds at Meta, they have not put mental health at the centrepiece of their agenda. Does this oversight give us an insight into the minds of people at Meta and their illiteracy of mental health and wellbeing, or is it by design? The metaverse will be a gift and a curse, it has the potential to be the cure or exacerbate our current digital addiction and isolation. The direction the metaverse will head towards will all depend on the leadership at companies like Meta but managing it safely will be down to individual users and organisations. Unfortunately, this has not played out well in our existing digital world. If not managed well, total immersion and mixed realities have the potential to fuel this problem, further creating a subset of humans that struggle to function in the real world. Therefore, people and organisations must take an urgent and proactive approach to how digital time is managed right now before the metaverse comes along with its potential to create further health and social issues in the way we manage our digital time. This is where training like mental health first aid comes into its own, for both people and organisations. The impact of the metaverse on mental health will be complex and multifaceted, it will also differ depending on factors such as age, personality, and life circumstances. It will be imperative for individuals, workplaces and society to monitor the impact of the metaverse on mental health. Therefore, being mentally literate as a person, and having mentally literate workplaces, are crucial in the new normal we are currently building. There are other advancements in technology alongside the metaverse that will dramatically change the way we work soon. I have written extensively on how they can be managed safely in my book Managing People in the New Normal. Follow me on Facebook , Instagram , LinkedIn , Twitter, and Youtube, or visit my website for more info! Read more from Richie! Richie Perera, Executive Contributor Brainz Magazine Richie is an award-winning CEO and Founder of Mental Health and Life, an organisation that delivers Mental Health First Aid, Race Equity and Suicide Intervention training. Richie is recognised as a global leader in people management and the author of the groundbreaking book, Managing People in the New Normal. Richie is a speaker and consultant on workplace mental health and wellbeing describing it as the most overlooked, undervalued, yet most lucrative facet of business.

Written by: Veronica Sanchez De Darivas, 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. Conscious leadership is a relatively new concept, but there has been increasing interest in it in recent years. I personally came across this concept a few years ago, when researching for courses on leadership and I have to say that I really love this approach. But what is Conscious Leadership? It is an approach to leadership that emphasizes self-awareness, authenticity, empathy, and purpose. Conscious leadership requires a high level of self-awareness, which involves understanding our own values, strengths and weaknesses. It also involves being mindful and present in the moment, and cultivating an ability to listen deeply to others. Conscious leadership is a holistic way of linking personal growth, social responsibility, and work success. Conscious leaders are all about creating a more sustainable world, where leaders truly understand that their decisions and actions have a huge impact on the people, communities, and environments around them. What are the benefits of Conscious Leadership? Let’s see how this approach can benefit your business, workplace, and personal life: Enhanced communication skills: Conscious leaders communicate in an open, honest, and empathetic way. This approach allows to build trust and understanding between people working in any kind of environment and creates a positive culture where people feel heard and valued. Increased Productivity: Conscious leaders are set to inspire and motivate people, they are able to provide a sense of purpose and a collective vision for the future. People then feel part of a team and this paves the way to improvements in productivity and better results. Innovation: Conscious leaders are open to new ideas and perspectives, which leads to more transformative and creative solutions to problems and difficult situations. Work-Life Balance: Conscious leaders understand the importance of work-life balance and put the well-being of people first. Social Influence: Conscious leaders encourage ethical decisions and sustainability in all areas of their work, from environmental aspects to production, safety and more. Social influence allows people to become more responsible at work and even in their personal life. Becoming a conscious leader Conscious Leadership is needed in the world right now because global issues call for a different way of doing business and living life, we want leaders who bring a social, holistic and collaborative manner and response to the construction of a new world. Becoming a conscious leader involves developing a deeper understanding of ourselves and the world around us. Here are some steps you can take to become a more conscious leader: Self-reflection: Take time to reflect on your personal values, beliefs, strengths, and areas of improvement. Identifying these areas will give you a view to plan your personal development journey. Mindfulness: Practice being present and aware in the moment. The power of now is real as it gives you inner understanding of current situations and solutions when in need of them. Meditation, journaling or breathing exercises will help you in the process of becoming more present. Empathy and compassion: Develop your ability to understand and relate to others. Listen actively and seek to understand the perspectives and experiences of those around you. These qualities are not a weakness, in fact, they make a leader stronger because human relations get enhanced and trust takes centre stage. Vision: Develop a clear vision for what you want in terms of people’s performance and communicate it well. This vision should be aligned with your personal values and goals, as loyalty to your true self is key in becoming a conscious leader. Coherence: Act with integrity, ethically and with honesty. Remember that you are committed to your values and principles. Coherence implies alignment of the mind, heart and body; from this approach your decisions and relationships will become more powerful. Passion: Love what you do. If you are not happy with your current situation, change it, look for courage within you and act from a place of self-worth and appreciation. Gratitude: Be grateful for the opportunities that come your way and show others that you appreciate them, their work and efforts. Learning: Continually look for ways to learn and grow, both personally and professionally. This can be done through reading, attending workshops or conferences, and listening to feedback from others. Remember to take feedback in a positive way. Service: Lead with a focus on serving others and making a positive impact on the world. Creating a positive influence in your immediate environment will unleash a ripple effect of goodness that will also impact you personally. Conscious Leader Journaling Prompts These prompts will set you in the direction of becoming a conscious leader. Please, take pen and paper, preferably a journal or a notebook, but before writing calm your mind by doing the following breathing exercise: Close your eyes, place your hands on your heart or chest area, inhale and exhale a bit deeper and slower than normal, focus on your heart when doing this. Stay inhaling and exhaling with your attention on your heart for about 5 minutes, then open your eyes and start answering the following questions. What are my core values? As a leader, what is important to me? What do I want to achieve personally? What do I want to achieve professionally? What is preventing me from being an inspiring conscious leader? Based on the last question, what are the things I need to address and improve to become a conscious leader? Prioritise. Write down your plan to become a conscious leader. In my view, Conscious Leadership is a blueprint of beneficial change, a path to help the creation of a better world, one that vibrates higher, where we cooperate with one another, where we truly see each other. “A leader is one who knows the way, goes the way, and shows the way.” ‒John C. Maxwell “Leadership is not about being in charge. It’s about taking care of those in your charge.” ‒ Simon Sinek I invite you to check out my most recent journals here. Follow me on Facebook, Instagram, LinkedIn, Twitter, and visit my website for more info! Read more from Veronica! Veronica Sanchez De Darivas, Executive Contributor Brainz Magazine Veronica Sanchez De Darivas shares tools on how to manage stress, negative emotions and build resilience and on how to use high vibration words. Veronica is a Spanish grammar and literature teacher. During the last twelve years, she has dedicated herself to spirituality and is a Certified Instructor for the Cyclopea Method of Internal Activation of the Pineal Gland, a method created in South America 33 years ago by the spiritual leader Fresia Castro. Veronica is the first instructor in the world teaching this life changing method in English. Veronica is a Spiritual Life Coach and a HeartMath Certified Coach as well. Veronica is also an author. She has been writing for many years for online magazines and blogs in Spanish and English. Veronica is both a Chilean and an Australian citizen now living in the UK. Her mission is the expansion of consciousness.

Written by: Amanda Dounis , 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. One day I came to realise that many kids were complaining about particular situations. Why did some situations bother some kids and not bother other kids? The problem was not necessarily the situation. The problem was often feeling. Could you imagine being able to change how you feel about a situation? Scenario 1: When you hear unkind words Unkind words may come from other people or come from your inner voice. The truth is, you cannot control other people. This means you cannot control their kindness or unkindness. The only thing you can control is how you respond to this unkindness. Ask kids about all the different responses they could give when faced with unkindness. It will open them up to new possibilities of seeing. Scenario 2: When you wake up from a bad dream We may or may not remember our dreams. Sometimes we have happy dreams, not-so-happy dreams, confusing dreams, and frustrating dreams, and the dramas of dreams go on and on. Some dreams can make us feel off or scared. Kids can become afraid of dreams just in case they dream the same scary dream again. Did you know you can create a technique to change how you feel? When you wake up from a dream and it was a bad dream, take some deep breaths to reset yourself. Then close your eyes, and tell yourself that you are going to change the ending. Take some more deep breaths, close your eyes and go to a particular point where you believe you can take over and change the ending. Change it any way you want. Make it funny, absurd, safe and satisfying. Notice how your feeling changes if you're still awake. You may find you fall asleep again, fast. Scenario 3: When you have something important to attend Exams, speeches, swimming carnivals and more. We will always have something coming up. This can create some nerves and interesting feelings, including fear. I hear a lot of language pointing to anxiety. I'm going to say that anxiety is like a big umbrella where all the spokes represent something. Fear , worry, anger, dread etc. Stick to each spoke and explore it. Use language that offers a sense of responsibility and self-empowerment. Create tools for each spoke of that umbrella. Each tool should be something they can create and access at the moment they need it. Consider, for instance, a short internal affirmation and a sensory technique just before a speech. Having a tool to access can be very reassuring. Scenario 4: When you daydream of something negative We were born with the ability to think of things that are real and things that are not real. So creative is this ability. They are like little movies we make. When we are little kids we imagine wonderful things and then we learn to imagine scary things. Sound familiar? This then leads to us learning how to make mental movies of things going wrong. Our unconscious minds believe that we are in danger. We can even create tears or a headache. Luckily we can snap ourselves out of it. But we need to take charge and when we notice that we are catastrophizing, we need to pull ourselves out of this mental trance. Teach kids that it's a pattern and to interrupt it in their creative way. Some kids can karate chop their movie in half and focus on something different. Discuss creative ideas for changing the daydream. Never underestimate the power of your imagination. Scenario 5: When your mind is racing How big is our mind? Big enough to hold lots of worries and ideas in there. But when we want to think of everything at the same time, we can invitethe feeling of overwhelm. This is not the best practice. Remember a busy mind doesn't mean you have a busy day. A busy day doesn't mean you should have a busy mind either. I guess we need to get good at separating when to attend to thoughts. Teach kids to be aware of their busy minds. Perhaps take out the worries and concerns and place them onto a schedule. A schedule helps determine when to attend to things. If kids learn they don't have to worry about an exam during dinner time, then they can place it in the appropriate compartment to attend to at a different time. It's the skill of compartmentalization. Kids can create different compartments for different things. Compartments can be anything from imaginary bags to pencil cases to toolboxes. All of these are in their minds. And they can order their busy minds, helping them be more present and aware. I hope these 5 techniques have given you ideas and insight to help kids change how they feel through their capabilities. Follow me on Facebook , Instagram , Li nkedIn , and visit my website for more info! Read more from Amanda! Amanda Dounis, Executive Contributor Brainz Magazine Amanda Dounis, is a leader in kids, tweens and teens coping skills. A professional award-winning leader in the early childhood industry, Amanda has added wonderful tools to her therapy practice. Amanda says it's difficult for these kids working through these challenging years. So she enthusiastically joins their ride to show them to smooth over bumpy roads and keep moving forward. In the end, it's the challenges that give them the opportunity to practice their coping skills. She certainly promotes self-empowerment through courage and curiosity.

Written by: Adrian Holguin, 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. Perceptions of success can be influenced by a variety of factors, including personal experiences, cultural values, and societal norms. Success is often associated with external markers of achievement such as wealth, status, and power. However, perceptions of success are highly individualized and can vary depending on one's personal values and priorities. We will discuss four points of view based on health, time, close relationships, and money as I see them as the main keys to success. Firstly, some individuals believe that good health is essential for achieving success. For them, health is a critical component of success. In order to achieve their goals and dreams, they believe that a healthy body and mind are essential. The success of these people is not just about external markers of achievement, but also about being physically and mentally fit, which allows them to fully enjoy life. Eating a healthy diet, exercising regularly, practicing stress-reduction activities like meditation, and getting enough sleep maybe some of the ways they prioritize their health. As part of their health maintenance, they may also prioritize regular medical checkups and preventative care. Over the past few years, society and people around the world, especially with COVID, have given more importance to health. They realize that if you don't have health or if you're in bad shape, it could prevent you from living your best days or living your last. Secondly, some people view time as a valuable and finite resource, and they achieve success by making the most of it. In their opinion, true success comes from using their time wisely and productively. Spending time with family and friends, pursuing their passions, or making a positive impact on their community might be among these things. In the eyes of these individuals, success is about being intentional with their time, and not wasting it on things that don't matter. It may be beneficial for them to prioritize setting goals and deadlines to motivate themselves, creating a daily to-do list, and eliminating distractions like social media. In addition, they may prioritize relaxation and rest in order to avoid burnout. Time is a life component that we can't waste, and like health, we can't recover it by changing our habits. From a new point of view, let us be more careful about how we spend our time, living the present, especially with our loved ones and families. Thirdly, maintaining close relationships with family and friends is crucial to success for some. Their belief is that they achieve true success when they are able to connect with others in a meaningful and strong way. Close relationships bring joy, support, and a sense of belonging to their lives. For these people, personal relationships are essential to their success. They may prioritize spending quality time with loved ones, being present and attentive during conversations, and making an effort to communicate regularly. It may also be important for them to resolve conflicts and disagreements constructively and respectfully. Networking and building closer relationships have become increasingly important in today's world. In a highly connected world, having the right people for the right job can make a real difference not just in business but also in personal relationships. Finally, financial success is closely linked to success for many people. Having a lot of money. In their view, true success and security are achieved when financial stability is achieved. This might involve having a comfortable lifestyle, being able to pursue their goals and passions, or providing for themselves and their loved ones. In their eyes, success is achieving financial independence and being able to live life on their own terms. They may prioritize budgeting and saving, investing in their education or career, and making smart financial decisions. Money is important, we all know that. In order to make things happen, money must be the motor, but it does not have to be the motivation for all. I put money last rather than at the beginning for a specific reason. Despite knowing that money is important, I found that the more I chased it, the more I was able to escape from it. Like many people, I thought that the only thing that mattered was it, but when you are through some complicated situations in your life when you do not have access to money immediately, then you realized what it’s really worth in life. Recently, I faced something similar in my professional life. Sometimes things don't go according to plan, even when everything is going well. Since my access to money diminished, my plan to overcome that difficulty was to first take care of my health. Two main reasons prompted me to do these. First, getting sick would cost me money, and I was struggling at the time, and second, getting very ill would not help me, no matter how much money I have if I get so depressed that I get cancer, or other diseases because of the stress. So health is very important. In the same vein, I chose time, since it wouldn't matter if I had all the money in the world if I spent it working from sunrise to sunrise without taking time for myself, my wife, my son, and then my friends and family. Although I was struggling, they were the only people who stood by me and encouraged me. Relationships are related to this. Having health and time wouldn't matter if I didn't have a good relationship with my wife or friends. With whom would I spend time? What is the point of being in such good shape if you don't have anyone to take care of? You need to be your own priority, but let's take it a step further. The purpose of money is to maximize what you already have or do in life. It is now known that health, time, and true good relationships cannot be bought with money. In my opinion, it is a maximizer since if you have good health and healthy habits, money cannot buy you anything more than a more luxurious gym membership. When you have already taken care of yourself and your loved ones, money can only be used for doing more fantastic things like traveling or dining out. In relationships, no matter how much money you have, true love and friendship cannot be bought. There are so many people with a lot of money who are very poor as human beings, and there are also poor people who are insanely rich. It seems like it is more a question of perspective and beliefs than anything else. In conclusion, perceptions of success are highly individualized and can vary greatly depending on one's personal values and priorities. Some people view success as achieving external markers of achievement, such as wealth and status. However, others define success in terms of health, time, close relationships, or money. What is important is that individuals define success for themselves, based on what is meaningful and important to them. Ultimately, success is a personal journey that requires intentionality, perseverance, and a willingness to prioritize what matters most. As a final piece of advice, set your own goals and follow your own path to success and never compare yourself with anyone else because in life, the race is with yourself and everyone is watching from their own track. "Change your thoughts, change your life.” Follow me on Instagram, and LinkedIn for more info! Read more from Adrian! Adrian Holguin, Executive Contributor Brainz Magazine Adrian Holguin is a leading industry executive and thought leader. Holguin has developed long-term growth strategies for companies in order to increase their revenue. Holguin has collaborated with top executives to understand their demands, develop practical solutions, implement procedures to address your problems, and develop innovations and transformation strategies that create value. Throughout his career, Holguin has worked for international corporations as well as small and medium-sized companies in the food industry. He is dedicated to helping individuals change their mindset so that they can achieve everything that they desire in life. "Change your thoughts, change your life" is his karma.

Written by: Rita Trotter, 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. Are you tired of feeling sluggish, bloated, and unmotivated? Are you looking for ways to boost your energy levels and kickstart your weight loss journey? If so, you're in luck! Revving up your metabolism is the key to repairing and rebooting your body's engine, and it's easier than you might think. By incorporating simple lifestyle changes and healthy habits into your daily routine, you can transform your body from the inside out. From eating the right foods to getting enough exercise and sleep, there are numerous tips and tricks that can help you achieve your health and wellness goals. So, whether you're a seasoned fitness enthusiast or just starting out on your journey, join us as we explore the best ways to rev up your metabolism and take your health to the next level. Understanding Metabolism Metabolism is a term that is often used when discussing health and fitness, but what exactly does it mean? In simple terms, metabolism refers to the chemical processes that occur within the body to maintain life. These processes include converting food into energy, eliminating waste, and repairing and building tissues. There are two types of metabolism: catabolism and anabolism. Catabolism refers to the breakdown of molecules to release energy, while anabolism refers to the building of molecules. The rate at which your body burns calories and converts food into energy is known as your metabolic rate. Your metabolic rate is influenced by various factors, including genetics, age, sex, and body composition. While some of these factors may be beyond your control, there are still steps you can take to boost your metabolism and improve your overall health. Factors that affect metabolism Genetics play a significant role in your metabolic rate. If your parents have a slow metabolism, there is a chance that you may also have a slow metabolism. Age is another factor that affects metabolism. As you age, your metabolism naturally slows down, which can lead to weight gain and decreased energy levels. Body composition also plays a role in metabolism. Muscle burns more calories than fat, which means that people with a higher muscle mass tend to have a higher metabolic rate. This is why strength training is an essential component of any metabolism-boosting fitness routine. Lifestyle factors can also affect metabolism. A sedentary lifestyle can slow down your metabolism, while regular exercise can speed it up. Stress can also play a role in metabolism, as it can lead to hormonal imbalances that affect the rate at which your body burns calories. Benefits of a Fast Metabolism Having a fast metabolism comes with numerous benefits, including weight loss, improved energy levels, and better digestion. When your body is burning calories at a faster rate, you can consume more food without gaining weight. This is because the food is converted into energy rather than being stored as fat. A fast metabolism also helps to improve energy levels, as your body is better able to convert food into fuel. This means that you will have the energy you need to power through your day without feeling tired or sluggish. Additionally, a fast metabolism can improve digestion, as food is broken down more efficiently. Metabolism Boosting Foods One of the most effective ways to boost your metabolism is by eating the right foods. These foods should be high in nutrients and low in calories, and they should be able to help your body burn calories at a faster rate. Lean Protein Lean protein is an essential component of any metabolism-boosting diet. This is because protein requires more energy to digest than carbohydrates or fat. This means that your body burns more calories when digesting protein than it does when digesting other macronutrients. Some examples of lean protein include chicken breast, turkey, fish, tofu, and legumes. If you're looking for a quick and easy way to add some protein to your diet, try adding a scoop of protein powder to your smoothies or oatmeal. Fiber Fiber is another essential component of a metabolism-boosting diet. This is because fiber helps to keep you feeling full for longer, which can prevent overeating and promote weight loss. Additionally, fiber helps to regulate blood sugar levels, which can prevent cravings and keep energy levels stable. Some examples of high-fiber foods include vegetables, fruits, whole grains, and legumes. To add more fiber to your diet, try snacking on raw vegetables or adding some chia seeds to your morning smoothie. Whole Grains Whole grains are an excellent source of complex carbohydrates, which are essential for providing your body with the energy it needs to function properly. Additionally, whole grains are high in fiber, which can help to regulate blood sugar levels and prevent overeating. Some examples of whole grains include brown rice, quinoa, whole wheat bread, and oatmeal. Try swapping out refined grains for whole grains in your diet to boost your metabolism and improve your overall health. Spices Adding spices to your food can help to boost your metabolism and add some flavor to your meals. Spices like cayenne pepper, turmeric, and cinnamon have been shown to increase metabolic rate and promote weight loss. Try adding some cayenne pepper to your morning eggs or sprinkling some cinnamon on your oatmeal for a delicious and metabolism-boosting breakfast. Incorporating metabolism-boosting foods into your diet is an excellent way to improve your overall health and achieve your weight loss goals. Lean protein, fiber, whole grains, and spices are all essential components of a healthy diet that can help to rev up your metabolism and keep you feeling full and satisfied throughout the day. Metabolism Boosting Drinks In addition to eating the right foods, drinking the right beverages can also help to boost your metabolism and improve your overall health. These drinks should be low in calories and high in nutrients, and they should be able to help your body burn calories at a faster rate. Green Tea Green tea is a popular beverage that is known for its numerous health benefits, including its ability to boost metabolism. This is because green tea contains compounds called catechins, which have been shown to increase metabolic rate and promote weight loss. Try swapping out your morning coffee for a cup of green tea to kickstart your metabolism and improve your overall health. Water Drinking enough water is essential for maintaining a healthy metabolism. This is because water helps to regulate body temperature, transport nutrients, and eliminate waste. Additionally, drinking water can help to reduce appetite and prevent overeating. Try drinking at least eight glasses of water per day to keep your metabolism running smoothly and improve your overall health. Coffee Coffee is another popular beverage that can help to boost your metabolism. This is because coffee contains caffeine, which has been shown to increase metabolic rate and promote weight loss. However, it's important to note that too much caffeine can have negative effects on your health, so it's essential to consume coffee in moderation. Incorporating metabolism-boosting drinks into your diet is an excellent way to improve your overall health and achieve your weight loss goals. Green tea, water, and coffee are all healthy beverages that can help to rev up your metabolism and keep you feeling energized throughout the day. Metabolism Boosting Exercises Exercise is an essential component of any metabolism-boosting fitness routine. This is because exercise helps to build muscle, which burns more calories than fat. Additionally, regular exercise can help to increase metabolic rate, improve energy levels, and reduce the risk of chronic diseases. Cardio Cardiovascular exercise is an excellent way to boost your metabolism and burn calories. This type of exercise involves raising your heart rate and breathing rate to increase oxygen flow to your muscles. Some examples of cardiovascular exercise include running, cycling, swimming, and dancing. Aim to get at least 30 minutes of cardiovascular exercise per day to improve your overall health and boost your metabolism. Strength Training Strength training is another essential component of any metabolism-boosting fitness routine. This type of exercise involves lifting weights or using resistance bands to build muscle and increase strength. Muscle burns more calories than fat, which means that people with a higher muscle mass tend to have a higher metabolic rate. Additionally, strength training can help to improve bone density, reduce the risk of injury, and improve overall fitness levels. HIIT High-intensity interval training (HIIT) is a type of exercise that involves short bursts of intense activity followed by periods of rest. This type of exercise has been shown to increase metabolic rate and promote weight loss. Some examples of HIIT exercises include sprinting, jumping jacks, and burpees. Try incorporating some HIIT exercises into your fitness routine to boost your metabolism and improve your overall health. Incorporating metabolism-boosting exercises into your fitness routine is an excellent way to improve your overall health and achieve your weight loss goals. Cardio, strength training, and HIIT are all effective ways to boost your metabolism and build muscle. Metabolism Boosting Lifestyle Habits In addition to eating the right foods and exercising regularly, there are numerous lifestyle habits that you can incorporate into your daily routine to boost your metabolism and improve your overall health. Sleep Getting enough sleep is essential for maintaining a healthy metabolism. This is because sleep helps to regulate hormones that affect appetite and metabolic rate. Additionally, lack of sleep can lead to increased stress levels, which can slow down metabolism and lead to weight gain. Try to get at least 7-9 hours of sleep per night to keep your metabolism running smoothly and improve your overall health. Stress Management Stress is a common factor that can affect metabolism. When you are stressed, your body releases cortisol, which can lead to hormonal imbalances that affect the rate at which your body burns calories. Try incorporating stress management techniques like meditation, yoga, or deep breathing into your daily routine to reduce stress levels and improve your overall health. Incorporating metabolism-boosting lifestyle habits into your daily routine is an excellent way to improve your overall health and achieve your weight loss goals. Getting enough sleep and managing stress levels are two essential components of a healthy lifestyle that can help to keep your metabolism running smoothly and improve your overall well-being. Supplements and Vitamins that Support Metabolism In addition to incorporating healthy foods and lifestyle habits into your daily routine, there are also supplements and vitamins that can help to support a healthy metabolism. Vitamin B Complex The B vitamins are essential for promoting a healthy metabolism. They help to convert food into energy and promote the healthy functioning of the nervous system. Additionally, B vitamins can help to reduce stress levels and improve mood. Some examples of B vitamins include thiamine, riboflavin, niacin, and folate. Try incorporating foods that are rich in B vitamins into your diet, such as leafy greens, whole grains, and lean protein. Iron Iron is another essential nutrient that is important for maintaining a healthy metabolism. Iron helps to transport oxygen throughout the body, which is essential for maintaining energy levels and promoting healthy metabolic function. Some examples of iron-rich foods include red meat, spinach, lentils, and tofu. Try incorporating these foods into your diet to support a healthy metabolism. Magnesium Magnesium is essential for promoting healthy metabolic function. This mineral helps to regulate blood sugar levels, which can prevent cravings and keep energy levels stable. Additionally, magnesium can help to reduce stress levels and promote healthy sleep patterns. Some examples of magnesium-rich foods include leafy greens, nuts, seeds, and whole grains. Try incorporating these foods into your diet to support a healthy metabolism. Incorporating supplements and vitamins into your diet is an excellent way to support a healthy metabolism and improve your overall health. Vitamin B complex, iron, and magnesium are all essential nutrients that can help to promote healthy metabolic function and improve energy levels. In the next section, we'll explore some common metabolism myths and misconceptions. Common Metabolism Myths and Misconceptions There are numerous myths and misconceptions surrounding metabolism, and it's essential to separate fact from fiction when it comes to improving your health and achieving your weight loss goals. Myth: Eating spicy foods can boost metabolism While it's true that some spices like cayenne pepper can help to boost metabolism, eating spicy foods alone is not enough to promote weight loss. Spices should be incorporated into a healthy diet that includes lean protein, fiber, and whole grains. Myth: Eating small, frequent meals can boost metabolism While it's true that eating frequent meals can help to regulate blood sugar levels and prevent overeating, eating small meals alone is not enough to boost metabolism. Instead, focus on eating a balanced diet that includes lean protein, fiber, and whole grains. Myth: Drinking cold water can boost metabolism While it's true that drinking water can help to boost metabolism, the temperature of the water does not affect metabolic rate. Instead, focus on drinking enough water throughout the day to stay hydrated and support a healthy metabolism. Separating fact from fiction when it comes to metabolism is essential for achieving your health and wellness goals. While some myths and misconceptions may sound convincing, it's important to rely on scientific evidence and expert advice when it comes to improving your health. Conclusion Revving up your metabolism is essential for repairing and rebooting your body's engine and achieving your health and wellness goals. By incorporating metabolism-boosting foods, drinks, exercises, lifestyle habits, and supplements into your daily routine, you can improve your overall health, boost your energy levels, and achieve your weight loss goals. Remember, a healthy metabolism is not just about losing weight. It's about feeling your best and living your life to the fullest. So, start incorporating these tips and tricks into your daily routine today and take your health to the next level. Are you feeling stuck in your fitness goals? Do you need metabolism to reset or supercharge but don't know how to do it? Rita is here for you! She can help you get back on track. Book a call today and get started on the road to a healthier, happier life. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Rita! Rita Trotter, Executive Contributor Brainz Magazine My passion, work, and philosophies focus on the joy factor, self-acceptance, physical and emotional cohesion, and authentic wellness and I enjoy sharing my wisdom for all that is connected to a successful and healthy life. My foundation in women’s health comes from my own struggles with weight, sleep, energy, productivity, and health and my passion to share this with the whole female collective. I am a Personal Trainer, Nutrition Coach, Behaviour Change Specialist, Long Covid Rehabilitator, Women’s Hormone, and Pre and Post Natal Specialist, Health for Business Coach, published author of three globally selling books, and the creator and facilitator of The Self-Health System Programmes.