Written by: Abbey Dyer-Amonette, Senior Level Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. Creating an online course is not only a great way to share your knowledge and skills with others, but it can also bring a host of benefits for you as the course creator. Here are a few of the most exciting perks of creating an online course! 1. Financial Freedom By creating an online course and selling it to a large audience, you can generate a passive income that can help support you and your family. This is a great way to supplement your current income or even replace it entirely. 2. Build a community When you create an online course, you can build a community of ideal clients who share your interests and goals. This community can provide you with a supportive network and can help you grow both personally and professionally. 3. Flexibility With an online course, you have the freedom to create and share content whenever and wherever you want. Whether you want to film your course on a beach in the Philippines or from the comfort of your own home, the choice is yours. 4. Increase your expertise Creating an online course requires a lot of research and preparation, and in the process, you will deepen your own understanding of the subject matter. This can help you become an expert in your field and increase your professional credibility. 5. Make a difference By sharing your knowledge and skills with others through an online course, you can help others achieve their goals and make a positive impact on the world. This can be a hugely rewarding experience that can bring a sense of purpose to your work. I have created 4 profitable online courses and helped many of my clients do the same. Creating an online course brings a range of benefits, from financial freedom to make a positive impact on the world. So why not give it a try and see what exciting opportunities it can bring into your life! You want to join a community that supports woman creating online course click here. “You can create whatever life you want; you just have to dream.” ‒ Abbey Dyer-Amonette Want to learn more from Abbey? Follow her on Facebook, Instagram, Linkedin or visit her website. Read more from Abbey! Abbey Dyer-Amonette, Senior Level Executive Contributor Brainz Magazine Abbey Dyer-Amonette is an Entrepreneur and Success Strategist. After several traumatic life experiences left her with self-doubt and anger, she found purpose and positivity by creating strategies to develop and maintain a success mindset. She is dedicated to helping others move past blocks and limiting beliefs, to create a life and business that lights them up. Dyer-Amonette has been a corporate leader for 20+ years, coaching and mentoring leaders with a Fortune 100 company. She also has a handmade product business that creates leather goods and jewelry inspired by nature.

Written by: Pia King, 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. To all the women out there working hard to make their lives better and ensure that they are healthy and well, I salute you! Taking care of your health, wellness and avoiding burnout is essential to leading a balanced life, especially in these stressful times. I know it can be challenging and hard with your busy lifestyle. There just doesn’t seem to be enough time in the day to complete everything that needs to get done. Moreover, have some time for you! If you're looking to take control of your health, now is the perfect time to start. The tips outlined here will point you in the right direction and help you get started on the journey to a healthier you. One of the things that I put in place for myself a few years ago was a self-care plan. I mean, how was I going to tell my clients to practice self-care and then not do it for me. That just didn’t make sense and I wasn’t being truthful or authentic. So, below are some of my self-care tips that may help prevent burnout and keep your energy, focus, and enthusiasm at their peak. Remember to take care of yourself and recharge your batteries every day; your health and wellbeing will thank you for it. You can always adjust and reassess as needed. 1. Make sure you get enough sleep Sleep is essential to your physical and mental health, and it also helps to prevent burnout. Aim for at least 7-8 hours of restful sleep and take regular naps if needed. I’m a night owl, so I really needed to adjust and assess this part of my self-care plan. My body was literally screaming at me to get more rest. I intentionally set my alarm reminder to go off at 10:00 pm to go to bed every night. I often would shut down around 2:00 am and back up at 7:00 am. This was really bad for my body and mental health. 2. Exercise and stay active Incorporate physical activity into your daily routine, whether it's a brisk walk, a yoga session or a dance class. Taking the time to move your body can help reduce stress, boost energy levels, and improve your overall wellbeing. What’s key here is enjoying the activity so that you stick with it. Thinking of the exercise and fun and exciting with “trick” your mind into believing that you are safe. If your mind thinks that you about to be in some kind of harm, it will react and do everything to prevent you from doing that unsafe behavior. For example, doing a long-distance marathon and you know you aren’t in shape for it. So, be mindful of the activities you select, but just get your body moving. 3. Stay connected Social support is important, especially during times of high stress. Spend time with friends and family, meet up with colleagues after work, or reach out to people in your support network. Knowing you have a strong support system can be a huge relief. 4. Practice mindfulness Take a mental health pause. Just a few moments throughout the day to pause and focus on the present. Deep breathing, positive self-talk, coloring, journaling, reading, meditating and reflective thinking can all help reduce stress levels. 5. Take care of yourself Make sure you're doing the things that make you happy, whether it's going to the spa, getting mini-Pedi, cooking a favorite meal, going horseback riding, swimming or art class or dancing around the house. Taking a break from work to do things you enjoy will help you stay energized and motivated. When you have the foundation of understanding wellness. knowing the importance of stress management, healthy eating, and physical activity can help you make better decisions when it comes to taking care of your health. Sleep deprivation is extremely harmful to the body, so again make sure you are at least getting 6 hours of restorative sleep. Seven to eight hours is best to be at your best throughout the day. Let’s not forget the saying “We are what we eat” Focus on your nutrition. Eating healthy should be something you strive for every day, even if it’s just a small step. Start by making small changes and gradually increase the number of fruits and vegetables you’re eating, reduce sugary and processed foods, and cut out unhealthy snacks. I know this is probably going to be the most challenging part of the self-care plan, especially now with all of concern with additives and chemicals that are in our food. If you are fortunate enough and know how to and love to garden, AWESOME! For the rest of us, well we better go sign up for gardening classes and start reading up. But hey, there are a lot of great farmers markets across the country and organic markets. Do you best to eliminate sugar, sodas, starches, pretty much all oil except olive and avocado oils, junk foods, processed foods, and increase green leafy vegetables, fiber and water. I hope these self-care wellness tips help you create a wellness care plan so you can begin to take control of your health and wellness and start to make positive changes. So, don’t wait – start now, and watch as you transform both your body and mind into a healthier you. Need some help with some great recipes? Download the easy to prepare recipes here. Follow me on Instagram and LinkedIn for more info! Read more from Pia! Pia King, Executive Contributor Brainz Magazine Pia King journey is a testament to the power of resilience, transformation, and unwavering determination. With a background as a seasoned social worker, a visionary entrepreneur, and a subject matter expert in the fields of mental and alternative health, personal development coaching, and holistic well-being, She has carved an inspiring path that continues to impact countless lives. Several years ago, she faced a life-altering diagnosis of chronic migraines and Lupus, which posed significant challenges to her daily life and career aspirations. Instead of succumbing to adversity, she channeled her inner strength and embarked on a remarkable journey of self-discovery and healing. She meticulously crafted strategies that not only enhanced her overall wellness but also ignited her cognitive prowess, setting an example that defied limitations. Pia's transformative experience ignited a passion within her to empower others facing similar health obstacles. Guided by an unwavering dedication to helping individuals unleash their untapped potential, she embarked on a mission to inspire holistic growth, propelling individuals to reimagine their work-life balance and break free from the shackles of chronic health conditions. As the CEO of MSW Life, LLC, Pia has brought her vision to life through the groundbreaking online accelerated learning academy, "Breaking Generational Curses Around Money." This innovative platform is a testament to her commitment to catalyzing change in the financial future of families' lives, offering them the tools to shatter barriers and embrace financial freedom with a renewed sense of purpose. Pia's multifaceted expertise is further showcased through her impactful roles as an author and podcast host. Her words and voice resonate deeply with her audience as she shares her insights, knowledge, and personal journey with candor and authenticity. Pia's podcast serves as a source of solace, empowerment, and transformation for countless listeners seeking guidance on navigating life's challenges with courage and grace. Driven by her steadfast mission, "The Almighty Can't Reach You In A Spirit of Fear," Pia King is a beacon of hope, a leader, and a role model who embodies the spirit of resilience and unwavering faith. Her extraordinary journey, from a social worker to a transformative entrepreneur, stands as an enduring testament to the human capacity to rise above adversity, rewrite one's narrative, and inspire others to unleash their true potential. You can follow Pia on Instagram & Linkendin: https://www.instagram.com/the_passiveincomesocialworker https://www.linkedin.com/in/mswtoday/

Written by: Dr. Helen Ofosu , 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 Work and Business Psychologist (officially known as an Industrial and Organizational Psychologist ), two of the questions I get most are: “But you’re a psychologist, doesn’t that mean you need to see clients for a long time in order to see success? And doesn’t that mean that you’re expensive?” Since my PhD is in Psychology, many people assume they’ll need to work with me for months before they get results. In addition, they assume that career-related services will be beyond their budget. Thankfully, that’s not usually true. When it comes to career psychology, impactful and sophisticated instruction and support can be accomplished within hours or days of working with a client. Unlike within clinical psychology, most of my client’s issues are not considered deep-rooted problems that could require months (or longer) to work through. Over the years, I’ve become a highly-skilled Career Psychologist with unique expertise , so it is entirely possible to achieve meaningful results in a timely fashion. Usually, I work with an established professional or a recent graduate who just needs some guidance to move ahead on their career goals or to navigate their way out of a difficult work situation. I’ll admit that sometimes these things are easier said than done – otherwise, the person would solve the problem themselves. Five Situations in Which Career Psychology Pays Off Very Quickly 1. Getting Screened in for a Job Interview Over the years I’ve seen many good candidates get screened out of hiring processes for which they were highly suitable – all because their application wasn’t well presented. Something as simple as a one-hour consultation in which I review the details of the job posting, your resume and a cover letter can make the difference between getting an opportunity for an interview, or getting lost in the virtual pile. I have supported the HR function for years, so I understand how most HR professionals do their screening. I can help you send the right message via your resume and cover letter . Whether it’s a government job, a private-sector job, a position in the non-profit sector, or even freelance work, your application sets you up for success or disappointment. 2. Identifying Ways to Overcome Underemployment I have worked with countless clients who have acquired a post-secondary education and earned some work experience but still aren’t earning what they expected. Or they’ve got the education and experience, but they are not working in a satisfying role. In these situations, I help my clients find a role in which they can learn more valuable/marketable skills, apply what they already know, and earn more money. In some cases, we’ll start with some psychometric testing to get an objective look at the skills and interests worth highlighting. In addition, we may reframe or repackage the client’s skills and experience so that a potential employer can see clearly how the client’s unique qualifications and experience are a good fit for their needs, even if they look different than the candidate thought they were looking for . 3. Preparing for a Job Interview There is no shortage of free resources online about preparing for a job interview. But, when you’re facing stiff competition for a job, it’s worth preparing more thoroughly and strategically and increasing the odds that you’ll outshine the other candidates. For many jobs, committing a mere 1.5 to 3 hours of practice is enough to make a difference. Preparation is key at work, like in sports when the stakes are high. Look at his article about why some people rise to the occasion during big moments /opportunities, but others choke. 4. Preparing for an Executive Level Board Interview The jump from a manager position to an executive role often involves a board interview. During these pivotal interviews, the successful candidate must show that he/she has the ideal knowledge and experience, leadership skills and behaviours to get excellent results in the role. During these hiring processes, board members may ask deceptively simple questions, but they’re expecting comprehensive and nuanced responses. Far too frequently, I see candidates who would make extraordinary executives fail to express their abilities adequately. When done correctly, ‘decoding’ the common types of behavioural interview questions and role-plays only takes an hour or so. This can make all the difference in an interview. 5. Navigating a Workplace Bullying or Harassment Situation Any situation involving a toxic or abusive workplace can become very complicated for several reasons. First, dealing with ongoing negativity is stressful. Colleagues often want to stay out of it to avoid becoming a target themselves. The tension and isolation can affect the victim’s physical and mental health. Plus, the energy it takes to make sense of what’s happening while remaining productive doesn’t leave much energy to find a solution ( see this Brainz Magazine article on finding ways to succeed despite obstacles ). At a minimum, when people call me to discuss toxic workplace scenarios, I can offer advice. Depending on their preferences, I can even help them find a new position. Clients are surprised to learn they can sometimes move into a new role without having to go it alone. I’ve been able to help clients move into new jobs with the financial support of their employer and interventions from unions, lawyers, mediators, and/or mental health professionals. Follow me on Facebook , Instagram , LinkedIn , Twitter , and visit my website to find more ways to become more resilient in your career. Read more from Dr. Helen! Dr. Helen Ofosu, Executive Contributor Brainz Magazine Dr. Helen Ofosu has been practising Industrial / Organizational Psychology (also known as Work or Business Psychology) in the public and private sectors for almost 20 years. In addition to Career and Executive Coaching, her specialties include the assessment and development of leadership skills, and navigating the complex issues of workplace bullying, harassment, diversity and inclusion. Dr. Ofosu is one of the founding officers of the Section on Black Psychology, Canadian Psychological Association and she’s thrilled to have written a new book “How to be Resilient in Your Career: Facing Up to Barriers at Work” that will be published by Routledge in February 2023.

Written by: Rozalia Kieliszkiewicz , Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. It is essential to be connected to our body, mind and spirit to experience optimal health. If one falls out of balance, all other aspects are also affected. Sages created the Chakra system to teach one to separate themselves from the "normal" play of society, lost in illusion. It is the awareness of society's contradictions, such as criminals becoming wealthy and the humble stalking the streets hoping to avoid starvation. As we connect to the seven elements of health, we can then live in inner and outer kindness, clarity and harmony. As we experience Love and care, the divine expression takes hold, and we free ourselves from desires that push us in harmful directions. By developing the Seven Pillars for optimal Body, Mind and Spiritual health, focusing on the Seven chakras, we dream of an everyday world open to everyone, a collective unconscious of eternal healing love. 1. Physical Activity ‒ Root Chakra To be grounded with the earth and feel stable and secure, we must connect to our Root Chakra. Our root chakra governs our structural beliefs, where we come from, our genetic disposition, and the form of our bodies. By connecting to our bodies through physical activity, we create a strong foundation that allows us to bloom as we grow into our finest flower. The body must move and undergoes several biochemical processes to work optimally. Physical activity has several benefits, including increased metabolic rate, better cardiovascular, respiratory, and immune health, Sleep, and improved brain function. We experience movement in several forms that stimulate our Root Chakra and create optimal health, such as martial arts, running, swimming, weightlifting, yoga and walking. 2. Passion and Creativity ‒ Sacral Chakra Our emotions require healthy exploration and expression, connecting us to our Sacral Chakra. Our Sacral Chakra governs our instincts, desires, impulses and expression. We co-create with a Universal source through this Chakra through our passions and creativity. Passion is necessary to balance strong emotions with inherent behavioural tendencies. By acting on our creative forces, we can reach higher levels of achievement by painting our canvas on the exterior world instead of allowing solid emotions to bottle up within and hurt us. By connecting to our emotions in art, we enhance our connection with ourselves, grounding the feelings within and around us. Increased confidence, self-love, self-esteem, happiness, and enjoyment stem from stimulating our Sacral Chakra, such as painting, drawing, blogging, writing, and surrounding and dressing ourselves with colours. 3. Nutrition and Diet ‒ Solar Plexus We cannot expect to act optimally in our highest expression when our Diet lacks essential nutrients to keep the flame burning and the engine running. The way we manifest our will to act, set boundaries and discipline ourselves depends on the health of our Solar Plexus Chakra. Optimal nutrition stimulates our solar plexus by feeding the body's biochemical processes with enzymes, nutrients, and bacteria, creating ATP (energy). Healthy sources of this fuel come from Natural, Organic and Plant-based foods that fuel the body with essential chemicals and support healthy digestion. Increased energy, vitality and organ function, reduced risk of cancers and overall healthy gut and mind stem from stimulating the solar plexus by eating natural plant-based foods such as Fruits, Vegetables, Legumes, Seeds, Herbs and so on. 4. Love and Relationships ‒ Heart Chakra "If you can't love yourself, you can't love anyone else." Love is the most powerful energy we have. Beyond our understanding of circumstances, conditional beliefs or judgements, Love connects us to a transcending Heart Chakra . Without Love, our connection to life would be dry. The relationship with Love connects us to other spectrums of these emotions and how we communicate, such as compassion, confidence, despair, hope, hate, envy and fear. As we connect with how we love ourselves and experience fulfillment in our individuality, our health soars, and we can extend that Love to others and all of life. This eternal healing phenomenon opens our Heart Chakra to experiences that may deem impossible, dimensional and spiritually in euphoric bliss. 5. Rest and Sleep ‒ Throat Chakra "Without sleep, you would die." Sleep is a time to fall awake into a dimension as vast as the cosmos. Sleeping creates space and connects us to our truth deep in our Throat Chakra. As we rest and sleep, we give our brain and body time to regenerate and our minds space to process and recycle the experiences in our waking days. We accumulate so much information that is not ours when we are awake. Thus, with rest, it would be easier to hear our inner voice and find alignment in our Throat Chakra, be confident in how we communicate and be open to others. Rest and Sleep cleanse the brain , integrates memories, digest learning, activate the Throat Chakra and create a more profound knowledge that allows us to show up in the world authentic in who we are. 6. Mindfulness and Meditation ‒ Third Eye As we become truth in silence and being, we give death to our ego, our masks fall, and our soul comes alive, revealing the person we are all along. Meditation opens the third eye, connecting us to the subtle reality of what is clear and what is an illusion. A presence washes through us, and our intuition guides our sight of movement through the unknown. By being mindful of our senses and aware of our thoughts, actions and movements, we can make clear decisions that positively impact our body, mind and soul. A calm nervous system, a healthier immune system, and healthy energetic stimulation are all benefits of mindfulness and Meditation. Mindfulness and Meditation connect to all of existence by opening our Third eye and giving life purpose and meaning while teaching us to release and let go of it simultaneously. 7. Environment and Awareness ‒ Crown Chakra As we open our Crown Chakra and become connected to the life force of all creation, we know that we are all one. Being consciously aware of our environment and the collective community we are a part of unites us beyond cultural beliefs, traditions, religions, languages, ideas and dimensional form. Our senses unite with all life, and our energy flows within us, integrating with our environment, time and space. Beyond our understanding, only being, reflecting, and projecting matter exists when focused on it. Pure Love dawns as the lotus flower blooms above the crown chakra, reflecting the sun that shines within. We become self-compassionate, non-judgmental and open to absolute paths of ideas, beliefs and realities stemming from all walks of life, creating the connection to unconditional Love, light and unity. How do you find alignment? Awareness of all needs and aspects of self is necessary to maintain the balance in the Body, Mind and Spirit. Balancing all Seven Chakras and all elements keeps you in control of your internal functions and how you respond to your environmental awareness. Connecting to our world of sensory perception, we return to the Root beyond our senses. Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Rozalia! Rozalia Kieliszkiewicz, Executive Contributor Brainz Magazine Rozalia Kieliszkiewicz is a writer and entrepreneur educated in the various healing arts. Her goal is to help others create change within by healing and connecting with their Body, Mind and Soul by experiencing her healing and spiritual journey. Founder and Owner of Soul Food Fitness, She shares the knowledge that she has learned with others through practices such as Tarot Divination, Astrology, Psychology, Nutrition and Fitness. In addition, she is one of the co-founders of Leinko, a free space platform dedicated to entrepreneurs who wish to work in freedom to teach, coach, heal and serve humanity. Her Mission: Heal Within, Heal the World.

Kaleel (Rev K) is one of the country's few ordained Animal Chaplains, nondenominational Pastoral Counselors and Credentialed Pet Loss and Grief Counselors. His work in the field of Loss and Grief, especially Pet Loss and Grief, has earned him recognition from The Washington Post, People Magazine, New York Times and other media. He is a “thought leader” in the emerging field of the animal-human bond studies, and a practicing therapist. Rev Kaleel Sakakeeny, Director, Animal Talks Inc a 501 c 3 nonprofit Tell us about a pivotal moment in your life that brought you to where you are today. It wasn’t a straight road to get to where I am, that’s for sure. After earning BA, MA and MS degrees and working as a global journalist, and then a Life Coach, I suffered a major loss in my life that drew me toward spiritual and heart-related issues as I tried to heal. After wandering and feeling very lost, I decided to attend theology school, and in time became an ordained nondenominational pastor in pastoral counseling, and an rdained Animal Chaplain which allowed me to explore the deep bonds between humans and animals. I quickly realized that this connection to our pets, especially when they pass, triggers all other kinds of unmourned losses in people, losses that often go back years like a broken marriage, the death of a parent. I was truly moved when I saw that our connection with animals and the love between us has remarkable power to heal. So I took the next obvious step and became a Credentialed (Pet) Loss and Grief Counselor. I continued my pastoral counseling and animal-human mission, notably as the director of Animal Talks, a Boston-based 501 c 3 nonprofit animal charity. I’m grateful that our global work has received national and international recognition from such media as the Washington Post, People Magazine, the NYT, etc.). I really do hope for discussions with colleagues about this new kind of work—just as I welcome those seeking companioning on their grief and healing journeys. It’s an emerging field and we’re learning so much about people, pets, humans and animals Kaleel, you have an unusual background: you’re an ordained Animal Chaplain, an ordained nondenominational pastor engaged in spiritual counseling and a credentialed (Pet) Loss and Grief Counselor. How do these all work together-and what is an Animal Chaplain anyway? Great question! We’ve come a long way since we put the dog in the backyard dog house, and put the cat out for the night. Our animal companions, our pets have been totally incorporated into our lives physically, emotionally, mentally and above all perhaps, spiritually. They have become real members of the family, sharing our beds, meals, walks and lives in almost every way. So, when someone loses his or her pet to death, has to euthanize them, it’s a life-changing event. The pain is bone marrow deep, neurologically and emotionally. Clients come to me heartbroken, often sobbing. You know what they ask? “Will I meet my pet again in heaven?” “Is there a heaven for pets?” “When will the pain end?” “Will you pray with me”? “How long will I grieve?” “Will my pet forgive me for taking her life?” So, there are probably a dozen of so ordained animal chaplains in the country. Maybe in the world. Some work in animal shelters providing comfort for the animals. Others work in rescue operations. I work with the bereaved, those who are struggling to come to terms with “the death in their family” and the total change this brings-and the questions they ask are pastoral, spiritual questions. So, you can also see how relevant they are to my training and background. What kind of audience do you target your business towards? We don’t “target” anybody, and we don’t really have an“audience.” Targeting is too aggressive a term for the work we do. We make ourselves available, I guess you could say. We guide people to where we are, who we are, what we do. And where they want to go! So, Animal Talks is a refuge, a safe place for the broken-hearted, those who are journeying toward healing and hope. While our work is primarily in the field of pet loss, people come to us with all kinds of losses, relationship losses, job losses, health and so on. Grief is grief! And since our society is very grief-avoidant, we become one of the few places with a mission to accept the pain of loss and move toward a new reality. What is your work inspired by? Well, throughout history, humans and animals have had a deep relationship. Profound even. Some say Sacred. Certainly, Native People understood the kinship, as did St. Francis who used the terms “brotherhood and sisterhood” to describe us and the animal kingdom. Only lately have science, psychology and the spiritual disciplines come to understand how our pets bring out our better selves. How they are the angels of our better selves. Of great interest is the number of people who come to us wanting to know why they feel the death of their dog or cat or bunny is more painful than the death of their parent or friend. It’s an interesting question and gets to the heart of our work: What IS this connection between our pets, our animal friends and us? Why does it have such power to move us? We think it’s because the animal-human bond is free from the resentments, anger, pettiness, betrayals, judgements that mar our human-to-human relationships. A parent-child relation is forever fraught with disappointments and misunderstandings. Likewise a partnership or marriage. This is almost never characteristic of our relationship with our pets! The love is purer, more complete, never judgmental. And so we enjoy this beautiful connection and the freedom it brings. Until it’s gone. And even then, death does not end the love or the relationship. What is your business name and how do you help your clients? We are a nonprofit, Animal Talks Inc, and we operate on many fronts. Our website is reassuring and, we think, resource-rich, and I urge anyone with a deep interest in animals and pets to visit it. We have a strong Social Media presence, a seasonal newsletter with a wide circulation, a Podcast, ebooks for sale and workshops. Mostly though, our work is centered on one-on-one grief/loss counseling. People reach out to us directly or from mental health organizations like Psychology Today, Belongly and others. Typically, we try to limit our therapy work to three sessions. Why? Because sadness and heartbreak are really not mental health issues. They are matters of the heart—the spirit and the emotions. There is no pill for sadness and nothing needs fixing. So our work is to be present to the griever, and not to extend therapy beyond the point where it’s measurably helpful. Another healing modality is our monthly Healing Circle group that meets via zoom. Sometimes nobody shows up. Other times many do. And it’s very helpful for people from all over the country and abroad to witness each other’s struggles and pain and how they reconcile their losses with their lives. We never say, “move on, but “move forward.” So, reach out to us whenever you need us. We’re always here. Thank you for this opportunity. Follow me on Facebook, Instagram, LinkedIn, Twitter and visit my website for more info! Read more from Rev Kaleel!

Written by: Jean Gomes, 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. A binary mindset unconsciously encourages leaders, teams, and organisations to repeat a ‘ignore, panic, react, justify’ loop, making short-termism seemingly the only option. A study of over 600 US companies’ investment, growth, and earnings management from 2001 to 2015 ¹ identified those with a long-term focus cumulatively grew on average 47 percent more than the revenue of other firms and with less volatility. For decades, research has shown that companies pursuing long-term strategies outperform those that don’t. Whilst there are numerous reasons for a short-termism bias, including ineffective incentives, weak strategic thinking, and tactical leaders, we often see otherwise smart leadership teams caught in a loop of thinking and behaviour that plays out until they are eventually replaced. This loop cultivates either/or thinking deep into the culture of an organisation. It’s either ‘deliver immediate results and survive’ or ‘indulge in high-risk innovation that will see us lose our jobs’. In a Strategy & global survey, ² 700 business executives were asked to rate their company’s top leaders in terms of their skill at strategy creation and at execution. Only 8% were credited as being very effective at both. ‘Ignore’ This loop starts with ‘Ignore’, largely disregarding what’s happening outside and selectively tuning into data that reinforces a fundamental ‘baseline’ assumption ‒ that what was valuable yesterday will be valuable tomorrow…plus 10%. In other words, maintaining the status quo is the strategy for many organisations. Innovation and growth efforts may be happening, but they are far from being the primary focus of the leadership team. And because they don’t have any skin in the game, these efforts constantly fail to deliver breakthroughs. As an organisation grows, it loses its focus on the outside world, as its operations consume more leadership attention than customers, nascent competitors, and new opportunities. It relies on an increasingly narrow relationship with the world through sales and support channels that reduce and dampen down information that might cause it to question the baseline assumption. A study ³ by economists, John Graham, Campbell Harvey and Shiva Rajgopal of over 400 CFOs, found that almost 80% knowingly forewent economic value (positive net present value projects) to meet short-term earnings benchmarks due to peer pressure from competitors and investors’ expectations. ‘Panic’ The ‘panic’ stage takes hold when new realities threatening the organisation’s relevance are impossible to avoid. This creates an existential threat that feels impossible for the leaders to face. Deep down, they know they’ve avoided the signals and choices that have brought them to this potential crisis, but it’s too late. ‘React’ So, leaders ‘react’ in the only way they know how – push the existing system harder to perform, cut costs, and convince stakeholders that acquisitions will buy their way out of the problem. Here, from a state of panic, options seem incredibly limited and binary thinking and decision making prevails – ‘option a is good, b is bad’. Nuance is nowhere to be seen. 'Justify’ The ‘justify’ stage is about creating arguments about why these decisions were the only course open to them. Because they are smart people, these arguments are extremely well articulated and convincing, but ultimately, they are an act of self-deception. The possibility that the crisis could trigger a deep revaluation and sow the seeds of transformation is too painful, so the cycle continues unchecked. So, what’s the answer to breaking this loop? It starts with a profound re-evaluation of the focus and responsibility of leaders to balance the interests of performance and growth. In an analysis ⁴ of Europe’s largest 1000 companies, the firms whose CEOs had the longest tenure had the highest long-term performance. The most fundamental duty of leaders can be summed up in the Value Trilemma, a model I created 20 years ago to describe a perennial challenge facing every leadership team I’d ever worked with. In an environment of rising uncertainty, it’s an essential mental model that should inform organisational strategy and leaders' focus. Leaders must deliver value today, exploiting their organisation’s current opportunity. They also need to create value for tomorrow; new insight, ideas, innovation, partnerships, and change efforts. In a more uncertain world, they need a compelling purpose, a sense of why the organisation will remain relevant in the future that’s more than robustly defending value today. This purpose must be compelling enough to attract future talent and give stakeholders the confidence to invest in their future. And leaders must align people and value. Each of these value creation domains needs different mindset approaches. Attempting to produce value tomorrow with the execution mindset of value today will achieve only variants of the present and demonise innovation efforts as indulgent and over-risky. The ability to stand back and see the relationship between the value domains is essential for the leader who wants to ensure their organisation's long-term viability is maintained by the over-focus on the immediate. Organisations embracing short- and long-term performance is described as organisation health by Mckinsey Partner, Brook Weddle. ⁵ In their extensive research into the success factors of transformation they acknowledge that mindset is perhaps the most important factor. ‘The companies that did no work on diagnosing mindsets never rated their change programmes as ‘extremely successful,’ whereas companies that took the time to identify deep-seated mindsets were four times more likely to rate their change programmes as successful’. ⁶ In my new book, Leading in a Non-Linear World, I explore how to build mindsets that can help leaders and teams face a more uncertain world and avoid the traps of either/or thinking that limit their future. Follow me on LinkedIn, listen to our podcast, The Evolving Leader, and visit my website for more info. Read more from Jean! Jean Gomes, Executive Contributor Brainz Magazine Jean Gomes is a New York Times bestselling author and trusted advisor to CEOs and leaders. His research and practice centres on creating More Human organisations, harnessing the latest findings in neuroscience and experimental psychology. In his most recent book, Leading in a Non-Linear world, he explores a new approach to embracing uncertainty by building mindsets for the future. The team at his research-based consultancy, Outside, works with a community of scientists to develop simple and powerful strategies to transform wellbeing, leadership, and organisational agility. He is co-host of the popular podcast, The Evolving Leader. References: [i] Barton, D., Manyika, a., Koller, T., Palter, R., Godsall, J. and Zoffer, J., 2017. Where Companies with a Long-Term View Outperform Their Peers. [online] McKinsey & Company. Available at: [ii] Leinwand, P., Mainardi, C. and Kleiner, A., 2015. Only 8% Of Leaders Are Good At Both Strategy And Execution. [online] Harvard Business Review. Available at: [Accessed 5 July 2020]. [iii] John Graham, Campbell Harvey and Shiva Rajgopal. “The Economic Implications of Corporate Financial Reporting.” Journal of Accounting and Economics 40, nos. 1–3 (2005): 3–73. [iv] Olesiński, Bartosz & Rozkrut, Marek & Torój, Andrzej. (2016). Measuring the consequences of short-termism in business – the econometric evidence for a sample of European companies. 63-78. [v] https://www.mckinsey.com/business-functions/organization/our-insights/what-makes-an-organization-health [vi] Keller, S. and Schaninger, B., n.d. Beyond Performance 2.0, 2Nd Edition.

Erwin Wils is a mindset and business strategist. As a Master of Science in Electrical engineering by education and a Certified Professional Hypnotherapist, Master Soulkey Therapist, EMDR (Eye Movement Desensitization & Reprocessing) and IEMT (Integral Eye Movement Therapy) practitioner by training, Wils brings 25+ years of experience to show his clients how they can use their talents and expertise to make a positive impact in the world and make a good living doing so. He is all about being authentic and loves to inspire people. His motto: "Where there's a Wils, a better way will be." Erwin Wils Introduce yourself! Please tell us about you and your life, so we can get to know you better. Well, my name is Erwin Wils, I’ve been married to Annemiek Wils since 1999 (together since 1991). We have 2 adopted sons, 2 dogs and 1 cat. I have practiced Judo for 34 years and competed on a subnational level, which keeps my mind sharp and my body in shape. Nowadays, I run, swim, participate in fitness and play squash now and then. I love martial arts, fast cars, motor cycling, musicals, music in general and spending time with my family. And I’m most passionate about my business. I started my entrepreneurial journey in 2015 as a side hustle to my day job, and have been a fulltime entrepreneur since 2017. As a Master of Science in Electrical Engineering by education and certified professional hypnotherapist, master Soulkey therapist, EMDR (Eye Movement Desensitization and Reprocessing) and IEMT (Integral Eye Movement Therapy) practitioner by training, I bring 25+ years of experience to show my clients how they can use their expertise to make a positive impact in the world and make a good living doing it. In Q4 2021 I created the “Profitable Passion Program™ ” to guide entrepreneurs and office workers on their journey to transform themselves into the authentic and powerful persons they truly are so they can achieve their dreams and goals, and beyond. In April 2022, I launched the podcast "Follow your Passion" in which I interview fellow entrepreneurs who followed their passions and now make a good living doing so. This year in 2023, I launched my Profitable Passion Inner Circle, a group coaching service that offers High Level coaching for an Entry Level investment. What is your business name and how do you help your clients? My international business name is Millionaire Life Strategy, for the Dutch market I’m using PowerMindCoach. I empower my clients to boost their business and themselves, so that they can confidently deliver their added value without feeling like an imposter. People limit themselves without realizing and I have a very simple yet effective challenge to prove that. I use my hypnotherapy and coaching skills to release those limitations, unleash their hidden potential and uncover their true authentic selves. And of course, use my 25+ years of experience to optimize their business. What are your current goals for your business? I want to make a bigger impact and inspire more people. That’s why I launched my Profitable Passion Inner Circle where I offer high level coaching for an entry level investment. Membership offers entrepreneurs Q&A on all issues relating to mindset, business, sales, whatever is keeping you from success. Members also receive live learning and engagement sessions, knowledge sharing, networking, partnership building, in my opinion everything you need to become successful. The more the community grows, the more value the Passionados (that’s what I call the members) receive. My first goal is to grow the community to at least a 1,000 members strong. What would you like to achieve for yourself and your business in the future? I see myself running an international coaching business with coaches working for me moderating the community and applying my Profitable Passion Program™, a fully equipped back office, and me standing on international stages, sharing my story and knowledge and inspiring the audience. Who inspires you to be the best that you can be? I am inspired by everybody, yet my wife and sons inspire me the most to be the best I can be. My sons were the very reason why I started my first hypnotherapy training in 2015 that eventually launched my entrepreneurial journey as well. That’s also the reason why I have a big picture of them on my wall in my office. What is your favourite quote? To be honest, I have a few. My most favourite is “Whatever the mind can conceive and believe, it can achieve”. I totally resonate with this quote. It’s from best-selling author Napoleon Hill’s famous book “Think and Grow Rich.” That’s one of the reasons I’m so positive, because I know I will reach the goals I’ve set for myself. It’s not a matter of “if”, it’s a matter of when. In my pitches, I like to use my own quote “Where there’s a Wils, a better way will be.” And I do my best to apply the NLP quote “The feedback you get is the result of your behaviour” in everything I do. Tell us about a pivotal moment in your life that brought you to where you are today. If I may, I would like to share two of those moments. The first one goes back to the start of my entrepreneurial aspirations in 2015. In 2014 I was optimizing processes for the company I worked for and thought to myself, “I can optimize these processes, and validate the improvements with graphs and figures, but if the people that use the process don’t change, the process itself won’t change. So how do I get those people to change as well?” I thought about doing an NLP training, but I didn’t actually know what that was. I knew NLP stood for Neuro Linguistic Programming and that it had to do with behavioural change, and that was it. I did some research, came across hypnotherapy, followed a webinar and thought that this “hypnotherapy stuff” could actually help my two boys. My wife thought the same and we decided to join the training, if only we could help our boys with it. After the first training weekend I was sold. Everything I loved, came together and I knew I wanted to do that for a living some day. In my mind, that was in 5-10 years time, not realizing my entrepreneurial journey would actually start 6 months later and 2 years down the road, I would be fully self employed. The second moment I would like to share happened in August 2022 when I realized I was lying to myself. Let me explain. In my coaching, I’m always talking about being authentic. I’m not telling my clients what to do, that initiative should come from themselves. I want them to be authentic and do things their way, with my guidance of course. And I thought I was always my authentic self, until that very moment, during a 3-day seminar. I am an only child of two loving parents. Unfortunately, my father died much too young in 2002. I had a great relationship with my father. He was my father, friend, biggest fan, I truly loved him. And when our boys came to live with us in 2010, I wanted to have the same relationship with them as I had with my father. However, the relationship with my oldest son was far from great. We collided a lot and I didn’t know what to do to improve the relationship. It wasn’t that bad, but it wasn’t perfect as well. And then it hit me; the only way to create the same relationship with my oldest son as I had with my father, was for me to become my father and for him to become me! And that’s a mission impossible. Yet due to this desire, subconsciously I did my best to copy him and expected my son to be me. But it never worked. So I learned in this seminar that I needed to let go. From that very moment on, I let go of this desire and yes, the relationship has improved a lot! This pivotal moment also made me realize the importance of having a coach. We don’t see our blind spots and we need someone else to make us aware. Of course, I have my own coach and I’m getting more and more to my inner core, like peeling off an onion. When people want to connect with you, how can they do that? You can connect with me on LinkedIn, go to my website and join my Profitable Passion Inner Circle, or listen to my podcast “Follow your Passion” on all major platforms.

Written by: Beth Brown, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. In my previous article for Brainz Magazine, I introduced you to a brief overview of the five primary Erotic Blueprints™ and how knowing them is key in helping us in the great awakening and reclaiming of our erotic power, aka our divine creative life force. Now let’s take a deeper look into the three elements that make up a Core Erotic Blueprint™ : Our Sexuality Stage Our Erotic Blueprint type (I shared about the blueprint types in my previous article) Our Obstacles/Pathways to Sexual Health and Pleasure The Core Erotic Blueprint (CEB) is a map that helps us understand how our bodies are uniquely wired as divine instruments of pleasure. The CEB is a powerful tool in teaching us how to learn to play our own instrument and instruct our partner(s) on how to do the same. Once we understand all the elements of our Core Erotic Blueprint , we then have a delicious “pleasure map” of who we are as erotic beings at the moment, giving us valuable insight into how to honor that for ourselves and our partners with compassion and understanding. It also helps us to uncover where we want to explore and expand in the fluency of our sexuality. As a certified and licensed Erotic Blueprint™ Coach, one of the first areas I look at with my clients in determining their Erotic Blueprint is determining what state or stage they are currently in around their sexuality. It’s important to remember that the mood or state of our sexuality is fluid and ever-changing. We are not static beings, and neither is the state of our sexuality. Knowing at what stage we are around our sexual health gives us the tools to manage and expand into the stage/state that feels most comfortable. The Five Stages/States of Sexuality Resting is a stage where taking a break from sex is by choice; could be a sexless marriage; taking resting time from sex between relationships; choosing to be celibate for a period of time perhaps before the consummation of marriage; resting and healing from giving birth. A conscious Resting stage can actually lead to hotter and juicier sex! Healing is a stage of healing from past traumas such as sexual abuse or from an abusive relationship that was toxic toward your sexuality; healing from sexual shame, guilt, or fear that is an obstacle toward your ability to experience sexual pleasure; healing from childbirth or trauma after surgery, as well as erectile dysfunction or premature ejaculation. A Healing stage is a powerful place of regeneration that can greatly improve sexual vitality. A shadow side of the Healing stage is that we can get caught up in the loop of a perpetual state of healing which can be super challenging if we are with a partner who desires frequent sex. Curious is a stage where we desire to learn all the things about our sexuality and how to have more mind-blowing passionate sex. In this stage, we’re interested in upping our erotic IQ and expertise as lovers to ourselves and to our partners by learning proper techniques of all the ways, such as erotic massage and how to be the ultimate giver of pleasure as well as how to open up fully to the receiving of pleasure. Be wary of the trap of the Curious, however, which can be that we fail to actually implement the delicious erotic techniques we’ve spent so much time learning. Adventurous is the most exciting stage where we give ourselves permission to explore the edges of our sexuality by stepping outside of the box into a new frontier of pleasure—unabashedly opening ourselves up to what has previously been taboo to us. Exhilarating liberation awaits in the Adventurous stage, where dipping your toes into new-to-you realms of erotic play such as role-playing, new toys, bondage, open relationships, or other normally unspoken or uncharted areas becomes quite the fulfilling new playground. An important thing to remember is that it’s crucial to establish healthy and proper boundaries and consent with your partner or partners (if you have more than one) while exploring the Adventurous stage. Transformative is an extremely spiritual stage of wanting to experience transformational or sacred sexuality, such as Tantra, Shamanism, or Taoist practices. In this stage, there may be a conscious focus on using our divine erotic power to tap into an elevation of consciousness and explore what’s possible utilizing our creative erotic energy. Connecting to an ultimate sense of Oneness through our sexuality is the main objective in this stage . A shadow of this stage is that we can get a wee bit arrogant and think we know it ALL in our supposed “sexual transformation.” In determining what our blueprint is, it’s also incredibly important to take a close look at the Four Obstacles/Pathways to Sexual Health and Pleasure And how they may be affecting our sexual vitality. Physical : Here, we take inventory around anything that involves the physical body, health, or flexibility, such as physical pain or body trauma from accidents or other health issues, including hidden scar tissue from childbirth or other surgeries, etc. Chemical : We dive into issues of body chemistry such as hormonal health, neurotransmitter dominance, blood health, medications, and supplements that could interfere with libido, addictions, diet, and also, we look at the actual sexual chemistry between you and your partner. Emotional: This is where we explore areas of personality psychology, including any past traumas or abuse; what your parents taught you or didn’t teach you about sex; your first erotic experiences and history; abortions or miscarriages; emotional traumas as a result of divorce or difficult separations: ways of communication in relationships; or whether or not you are feeling seen, heard and understood in your relationships. Energetic: Because we are bio-energetic beings, we look at our sensitivity to the energies around us, as well as the energetics of polarities. For example, are lights blown out when we enter the room? Is our cortisol high? Is there sensitivity to computers and EMFs? In looking at polarities, is your energy primarily yin or yang? Light energetically or dark energetically? Are you normally more controlling than surrendering in the bedroom? It’s important to be aware of where we are in the operation of energetic polarities as polarity is the energy that creates super hot and exciting attraction! Ahhhh, beloveds, now that I’ve given you a glimpse into this “Pleasure Map” that helps us determine who we are as erotic beings, in which stage of sexuality would you imagine yourself to be at the moment? What obstacles to your sexual health and pleasure can you see are getting in the way of your being fully self-expressed, free, and on fire in your erotic power? In other words, if you could have whatever you wanted around your sex life, what does that look like? It’s a question we rarely allow ourselves even to consider. For so many of us, when it comes to our sexuality, we’ve become completely numb, disconnected, and resigned, believing there’s nothing we can do to transform the situation. We simply settle for a mediocre sex life and remain in that unfulfilling, dead-zone state of existence for the rest of our lives. But beloveds, there’s so much more! We can have super hot, spicy, and orgasmically fulfilling sex for a lifetime once we know how to tap into our own inner fire and reclaim the sacred erotic power that is the seat of our vital life force! Allow yourself to break yourself open to the inquiry of what you want around your sexuality; letting your desires around your sexuality and pleasure become crystal clear. Pleasure is our birthright and our bodies were uniquely designed as instruments of pleasure. It’s time to reclaim. For a deeper study into the stages and obstacles of the Core Erotic Blueprint click here for the Erotic Blueprint Breakthrough Course. And if you’re curious about what your own Erotic Blueprint is, take the quiz here . In my next article, we’ll explore a little deeper determining, feeding, and speaking the Erotic Blueprints. Follow me on Instagram , or visit my website for more info! Read more from Beth! Beth Brown, Executive Contributor Brainz Magazine As a Certified and Licensed Erotic Blueprint™ Coach trained directly by world-renowned Somatic Sexologist, Jaiya, Beth is clear on her mission to anchor the frequency of love and to help shift consciousness on the planet around sexuality from shame to full self-expression. Her passion is helping middle-aged women reclaim access to their divine creative life force and erotic power so that they are shining in their full radiant bloom. Beth is also a gifted and internationally known therapeutic harpist and sound healer, incorporating her talents to enhance and deepen her clients’ healing and embodiment experience. She is a graduate of the International Harp Therapy Program in San Diego as a Certified Therapeutic Harp Practitioner (C.H.T.P.) and studied sound healing at the Globe Institute of Sound & Consciousness in San Francisco. She is also an Accelerated Evolution Transformational Guide, having studied under the tutelage of Satyen Raja of the Accelerated Evolution Academy.

Smart Citizen Software to showcase AMA – Environmental Agents in the Smart Cities, Transportation & Sustainability category. An essential destination for those who want to know the future trends in the most diverse areas of knowledge and entertainment, SXSW – South by Southwest holds its next edition from March 10th to 19th in Austin, Texas. In 2023 it will gather more than 42 thousand participants representing over 110 countries in almost five thousand conferences, shows, and events. Smart Citizen, developer of the AMA platform, will showcase its environmental solutions on March 12th. The Brazilian company is a finalist at the SXSW Pitch 2023 in the Smart Cities, Transportation & Sustainability category, alongside competitors from the United States, Canada, and the United Arab Emirates. SXSW Pitch 2023 selected 40 finalists from the 731 companies that applied to present in eight different categories: Artificial Intelligence, Voice & Robotics; Enterprise & Smart Data; Entertainment, Media & Content; Food, Nutrition & Health; Future of Work; Innovative World Technologies; Metaverse & Web3; and Smart Cities, Transportation & Sustainability. Only two of them are Brazilian. Social Media Technology and Gamification AMA stands for Agentes do Meio Ambiente – Environmental Agents in Portuguese. During the event, AMA’s CEO, Marcelo Crivano, will present a solution that uses social network technology and gamification to establish local leaders in urban micro-regions. The platform connects and rewards neighbors to collaborate and participate in environmental education programs, urban cleaning, reverse logistics, urban farms, and composting, among other ecological efforts. Florianópolis was the first Brazilian capital to adopt AMA as part of a public policy action. The municipal administration hires the application service and pays community agents for environmental care services. Currently, over 530 caretakers are working in the city, located on an island in southern Brazil with a population of 574,000 inhabitants. The unprecedented initiative won the Climate Smart Cities Challenge 2022, promoted by UN-Habitat, and is revolutionizing the urban cleaning service in Brazil, in addition to developing resilient communities based on the UN’s Sustainable Development Goals. For Crivano, being a finalist at the SXSW Pitch 2023 proves that there were more hits than misses throughout AMA's development process. “We are constantly developing and improving our app. What makes our technology relevant is people’s significant engagement concerning the environment. We understand that our solution is part of the effort to be made. Our goal is to generate many social benefits for the communities involved. It is vital to understand each city’s complexities and work together with its citizens”, says Crivano. Check out how AMA works here. For more information about SXSW Pitch and to view the complete list of finalists, visit here. About AMA’s developer, Smart Citizen Software Smart Citizen is an innovation company specialized in developing “phygital” tools to improve people’s lives and their urban environments. We focus on popular participation and sustainable development for smart governance of public and private services, promoting environmental action and social inclusion while fostering net-zero carbon communities. About SXSW SXSW dedicates itself to helping creative people achieve their goals. Founded in 1987 in Austin, Texas, SXSW is best known for its conference and festivals that celebrate the convergence of tech, film and television, music, education, and culture. An essential destination for global professionals, the annual March event features sessions, music and comedy showcases, film screenings, exhibitions, professional development, and a variety of networking opportunities. SXSW proves that the most unexpected discoveries happen when diverse topics and people come together. SXSW 2023 will take place March 10 - 19, 2023 in Austin. For more information, please visit sxsw.com. To register for the event, please visit sxsw.com/attend. SXSW 2023 is sponsored by White Claw, Volkswagen, Porsche, Itaú Bank, and The Austin Chronicle. Media Contact: Caetano Zagonel AMA Environmental Agents +55 41 98808-7101 caetano@cidadeama.com.br

Written by: Fatimah Behagg Weight loss is hard. It takes time, commitment, and consistency. Many people start weight loss plans, only to quit after just a few weeks or months. They focus too much on weight loss being an immediate thing. This unrealistic expectation that weight loss should be ‘fast’ is often the reason people do not stick to a fitness plan. Too many people obsess about the time it will take, instead of focusing their efforts on the work needed to achieve weight loss and doing it consistently. Building healthy habits should be a life-long commitment, not just to lose weight, but also to keep it off. Over the years, I have seen a lot of people give up on their fitness journeys too quickly. They get impatient with the process. They think that one hour of personal training once a week will be the answer to their weight loss problems. They neglect to think about the choices they are making the rest of the week, and how those decisions may be un-doing any efforts being made in that one-hour session to lose weight. To lose weight, you must be willing to do the work required for longer than just a few weeks. It can take months. Realistically anything between 3 and 5 months, depending on your goals, lifestyle, and the amount of weight you need to lose. Age and activity levels will also determine the time it will take, as will any pre-existing injuries and health conditions. The most underrated factor behind how long it will take to lose weight is consistency. Ask yourself, how consistent are you prepared to be to achieve your goals? In a desperate bid to lose weight, many will jump onto every ‘fitness fad’ or ‘fad diet’ that pops up, believing it to be the answer they were looking for, to lose weight. They fall for tactical marketing headlines such as ‘ lose fat fast’, ‘ speed up your weight loss’ , or ‘lose weight quickly’ and hope that they will see results, only to be disappointed a few weeks later when no weight loss happens. I coach my clients on how to create healthy, long-lasting habits that will serve them for a lifetime. Not just for a short time. I teach them how to make fitness a lifestyle. For a long time. The key is to create a lifestyle that you can stick to over the long term, not just to get in shape, but to stay in shape. Short-term tactics cannot be sustained. These 4 and 6-week weight loss plans are not effective in the long term. They create a negative cycle of losing weight and then gaining it back because lifestyle habits have not been created to sustain the weight loss. As a coach, I get asked (daily): “What exercises are good for fat loss?” and “Which diet is best for weight loss?” My answer is always the same. There is no magical movement, exercise, or diet that will magically make you lose weight. To lose weight, you must be in a calorie deficit. This means increasing your energy expenditure or reducing your energy intake, also known as calories. To sustain that weight loss, you must create healthy habits that form a lifestyle. These consistent daily behaviours will allow you to not only achieve your weight loss goal now but also allow you to maintain it, long-term. If you are struggling to lose weight, consider these 3 points to help you achieve your goal: Nutrition Start tracking your food to see what you are eating. Quantity and quality matter when it comes to living a healthy and happy lifestyle. Note down what you eat, even just for 3-5 days to understand what might be getting in the way of your weight loss goals. There are lots of apps available for free to track calories, including ‘My FitnessPal’ which allows you to track your meals and view a breakdown of daily macronutrient intakes, such as protein and carbohydrates. I do not recommend calorie counting as a long-term activity, just as a short-term way to assess what you are eating and see if there are tweaks to be made. Some of my clients do not want to download an app or use online methods to track, instead opting to keep a written food diary instead. I review it for them on a weekly or monthly basis, giving them small pointers to stay on track. It is not usually a diet overhaul that is needed. It is typically small tweaks here and there, which add up to make a difference. For example, if a client is struggling to lose weight, we might look at reducing portions slightly. Instead of two spoonfuls of peanut butter, I might suggest they have one. If they are currently eating two cookies with their morning coffee, I will get them to have one. If they take 2 sugars in their tea, we will reduce it by half. These small changes add up across the span of the day, week, and then a month. Losing weight does not need to be a miserable process. You do not need to restrict food groups to achieve results. For example, carbohydrates get a bad reputation and are seen to be the ‘devil’ when it comes to losing weight. They are perceived to make you fat. People think that to lose weight, they must cut out this food group altogether. This is not true. Carbohydrates do not make you fat. Too many calories make you fat. Hence why it is important and helpful to start tracking your calories, to understand exactly what you are eating. If you are struggling to lose weight, start noting down what you eat. It will prove helpful to understand what you are eating and help you to identify where tweaks can be made, to create a calorie deficit. This is necessary to lose weight. Nutrition is a key factor behind why many people struggle to lose weight. Consider partnering with a certified nutritionist or coach if you need help. They will be able to guide you on what to eat and help to create personalised plans which you can follow, especially if you have an unhealthy or sensitive relationship with food. Calorie Deficit To lose weight, you must be in a calorie deficit. This means burning off more food than you consume. If you eat more than your body requires to function and be active, you will gain weight. Weight loss requires the body to be in a deficit. It does not happen in one day, or even in one week. It needs to be a gradual thing, done consistently over time to achieve weight loss. For example, eating ‘clean’ during the weekdays, just to go all out at the weekend will not work. Often, people consume less during the week, then when the weekend comes, they consume more calories than needed, which closes the gap in the calorie deficit they created during the week, taking them out of it. Sometimes people will say to me “ I am not losing weight despite being in a calorie deficit.” This may be true, if a client has an underlying medical issue, such as an underactive thyroid for example, but in most cases, the individual is most likely not in a calorie deficit. I have come across many occasions when somebody believes to be in a deficit, however, when we delve a little deeper into their daily eating habits, it is clear liquid calories have not been taken into consideration. The two or three daily Starbucks are being overlooked, or sugars in tea are being overlooked. I had a female client share a food diary with me once, as she was frustrated with her lack of weight loss. She had listed lots of salads and vegetables in her diary yet failed to include the oils and dressings she was adding. These oils and dressings are often high in calories, which might not make much difference to somebody who is relatively healthy and active, but to someone who is struggling to lose weight, maybe a determining factor as to why they are not losing weight. Weight loss requires a calorie deficit and consistency. It must be done gradually. I coach my clients on the importance of marginal changes. I am not an advocate for weekday healthy eating plans, and weekend “eat whatever you like”. It is an unhealthy mindset and can lead to overeating or binge eating. It is not necessary or healthy to cut out food groups to create a calorie deficit. To create a calorie deficit, track your food, and see where portions can be tweaked. Try being more active each day to increase your calorie burn. Take the stairs where you can. Try walking the dog for 5 minutes more than normal. Get off the bus a stop earlier, so you can get in more steps. Exercise up to 3-4 times a week, for 30 to 45 minutes incorporating both strength and cardiovascular movements to build a strong, fit, and healthy body. You do not need to pound it out for hours on end on a treadmill every day. This is unnecessary, excessive, and frankly, a miserable existence. Non-exercise activity thermogenesis If you are struggling to lose weight, try increasing your non-exercise activity thermogenesis (NEAT). This is a fancy way of way saying all activity that is not technically ‘exercise.’ For example, general day-to-day movement, such as cleaning your house, walking to work, brushing your teeth, making your bed, or going for a walk. These daily activities burn more calories across the span of the day in comparison to the calories you burn in a typical one-hour workout. Whether your goal is to lose weight or not, try to be more active throughout the day and less sedentary. Stand more at work, or when taking calls. Go for short walks on your lunch break, and just move more generally. Take the stairs at every opportunity. The calories burned from this type of ‘activity’ add up across the week and can make a big difference when it comes to weight loss goals. Summary You do not need to restrict food groups or exercise excessively to lose weight. These unnecessary and unrealistic approaches to weight loss are not healthy, or sustainable. If you have been struggling to lose weight or starting out on your weight-loss journey, focus on your day-to-day actions and how they may be playing a role in your weight-loss efforts. Start creating small, healthy habits each day, which will then become a lifestyle. You are more likely to stick to something if it becomes part of your everyday life. Build a sustainable way to live, so that you can achieve your desired weight loss goals and maintain them. Skip the short-term unhealthy and unsustainable ways of losing weight and instead focus on long-term health. Sustainable weight loss is about finding that balance so that you can live in a ‘healthy maintenance’ (being in shape, versus getting in and out of shape) long-term. Focus on marginal changes to your everyday life, and you will see results if you are consistent. If you need help staying on track, and are looking for some support with motivation, consistency, and forming positive daily habits, please feel free to get in touch with me . I would love the opportunity to help you make health and fitness a lifestyle and to help you achieve your desired weight loss goals. To learn more, connect with me on Instagram, LinkedIn , Twitter and visit our website ! About the author: Fatimah Behagg is a business owner, brand & growth marketer and certified fitness coach. She has over 14 years of experience as a marketing leader responsible for global advertising campaigns. She partners with start-ups as a consultant to build brands, and currently heads up customer experience for one client. Her mission when launching ‘Flex with Fatz’ was to combine her extensive professional experience and passion for fitness to improve the lives of others. She regularly hosts talks on the importance of mindset & motivation, and blogs frequently on all things health and wellbeing. Her long-term goal being to dedicate her marketing, leadership and fitness experience to inspire on a global scale.

Written by: Scott Robinson, 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. Mindfulness has been extremely popular for a while now. It is promoted as a solution to stress reduction, performance at work and a way of cultivating greater compassion. But what exactly is mindfulness? There are many interpretations. The one that I like the most is from my mindfulness meditation teacher, Cyndi Lee. When asked what mindfulness is, Cyndi will say, 'mindfulness is placing the mind'. When you place the mind on an object of attention, you bring that object into your awareness. By bringing that object into your awareness, you immediately come into the present moment. When you come into the present moment, an opportunity to adopt new attitudes arise; whether it be curiosity, kindness, patience etc... 5 essential aspects of mindfulness 1. Do one thing at a time In the modern era, multi-tasking is common. However, when practising mindfulness, the object is to do just one thing at a time. The famous Zen advice is: 'When you sit, just sit. When you walk, just walk. Do not wobble.' When you do one thing at a time, you start to feel calmer and more present. When you feel calmer and more present, you begin to appreciate things for what they are. The central idea is to understand what your central action in the situation is. Once the central action is identified, simply attend to that task. Often you may find that it is difficult to do one thing at a time, especially if anxiety is present. In these situations, breathe into the feeling and notice what comes up. Accepting the situation is the key to moving through whatever is on your mind. Doing one thing at a time will improve your productivity as your concentration is not disturbed. As the mind develops a laser-like focus on what it is doing, you will become more organised and efficient. As a result, that never-ending to-do list will become that much shorter. 2. Pay attention to the task at hand When you pay attention fully to what you are doing, then your experience of that task begins to change. Even the most mundane or routine become more enjoyable. When you begin to focus on every moment, the desire to finish the task quickly ceases. As an example, take cleaning the dishes. Most people would see that task as arduous or boring. Yet, if you focus on every moment whilst cleaning the dishes, you become fully present. You may even enjoy the experience, especially observing the shiny, clean dishes after they has been cleaned. On the other hand, as soon as you begin to rush through cleaning the dishes, you are no longer present. You have become a 'victim of time'. Furthermore, by being fully present and paying careful attention to what you are doing, you will begin to appreciate things more. You will also begin to have a sense of agency. Knowing that you have control over some things in your life can help bring stability. It will also assist with letting go of things that you have no control over. This helps bring greater peace of mind. 3. When the mind wanders, start again The essence of mindfulness is very simple. Place the mind on its object of attention. Whenever the mind wanders, notice that it has wandered. Then, bring the mind back to its chosen object of attention. In this context, when you practise mindfulness as a meditation, it is about 'consciously' placing the mind. When you notice that the mind has wandered, then you have a choice. You can either continue with that distraction or thought. Or you can simply choose to pause and start again. Practising mindfulness then brings back a sense of agency or control into your life. 4. Be kind to yourself The nature of mindfulness is to come back into the present moment. So, there is a need to come back 'from something'. That 'something' is a necessary part of the practice. It simply does not matter how many times you bring your mind back. So when the mind wanders, particularly when the mind is active, be kind to yourself. Just notice that the mind is very busy and acknowledge your inherent human nature. 5. 'Touch into your object' As you practise mindfulness, begin to sense and feel whatever is in your awareness. 'Touch into your object' and notice the clarity of mind, even for a small fraction of time. Investigate the feeling through whatever sense is predominant, whether it be auditory, visual, kinesthetic, tactile, or gustatory. Feel yourself dropping into that moment as if nothing mattered in the world ‒ everything else is a mere projection of mind. Ground yourself in that feeling and come back to it during the rest of the day when you begin to feel off-centred. Follow me on Facebook, Instagram, Twitter, and Linkedin, and visit my website for more information. To receive a complimentary copy of my e-guide, ‘5 Things You Need to Start Your Yoga Practice’, subscribe here. Read more from Scott! Scott Robinson, Executive Contributor Brainz Magazine Scott Robinson is a Finance Professional and Yoga Teacher. He is also the founder of Yogibanker ‒ a specialised yoga & wellbeing service for the financial services industry. He helped found 'dbYoga' at Deutsche Bank, one of the world's leading financial services companies as well as leading regular mindfulness sessions under the brand of 'Mindfulness Mondays'. Over the years, Scott has helped hundreds of finance professionals become stronger, more flexible and less stressed through yoga & mindfulness. Scott's passion is to bring yoga & wellbeing to the financial services industry ‒ one that is kinder, more sustainable with wellbeing at its core.

Written by: Ashley Hussain Okorafor, 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. Networking is a critical aspect of career success, particularly in healthcare administration . Building solid relationships with others in your industry can provide valuable opportunities for growth, learning, and advancement. Whether you are just starting in your career or are an experienced professional looking to expand your network, there are several strategies you can use to be successful in life through networking. Attend industry conferences and networking events Attending industry conferences and networking events is a great way to connect with others in your field and stay up-to-date with the latest trends and developments. This is a perfect opportunity to meet potential mentors, collaborate with colleagues, and learn about new career opportunities. When you attend these events, bring business cards and have a professional demeanor. Leverage social media Social media platforms like LinkedIn , Twitter , and Facebook can be valuable tools for networking in the healthcare administration industry. By following industry leaders and organizations, you can stay informed about the latest trends and developments. You can also use social media to connect with other professionals, share your thoughts and insights, and participate in online discussions. Join professional organizations Joining professional organizations such as the American College of Healthcare Executives (ACHE) can be a great way to network with others in your industry. These organizations offer a variety of opportunities for members to connect, including online forums, regional events, and conferences. By participating in these activities, you can make valuable connections and gain valuable insights into the industry. Volunteer for community outreach programs Volunteerin g for community outreach programs is a great way to give back to your community while also building relationships with other professionals in your industry. For example, you could volunteer at a local hospital or nursing home and work with healthcare administrators to improve the health and well-being of the community. This not only helps you to build your network, but it also demonstrates your commitment to the healthcare industry. Seek out mentors Finally, seeking mentors can be a valuable way to build relationships and grow your network. Mentors can provide practical guidance and advice on your career and can help you to identify opportunities for growth and advancement. They can also introduce you to other professionals in your industry, allowing you to build your network and gain exposure to new opportunities. In conclusion, building relationships and networking with others in the healthcare administration industry is essential for success. By attending industry events, leveraging social media, joining professional organizations, volunteering for community outreach programs, and seeking mentors, you can make valuable connections, expand your network, and grow your career. Follow me on Facebook, Instagram , LinkedIn , and visit my website for more info! Read more from Ashley! Ashley Hussain Okorafor, Executive Contributor Brainz Magazine Professor Ashley Hussain Okorafor is an accomplished academic and has over 6 years of teaching healthcare administration. She has taught at various universities including California State University, San Bernardino, and Charisma University. Prior to her journey as an academic, she had risen up the corporate ladder working in Health Information Management. Currently, she is using her skills and expertise to educate new and prospective healthcare professionals. Professor Ashley believes that if healthcare is going to evolve we need new innovative minds and great leaders in healthcare to build for a better, healthier future. Check out Professor Ashley's YouTube Channel for information on Healthcare Administration and how to strategically build a career in healthcare. For coaching sessions on building your career in Healthcare Administration and for CE courses in Healthcare Administration, go to www.professorashley.com