Written by Sarah Cann, Marketing Partner At Powered by Sarah Cann, we transform bold visions into measurable results through masterful marketing. With over 20 years of experience, we help high-performing entrepreneurs scale with precision, authenticity, and confidence. In a world of endless notifications, founders are losing focus and their competitive edge. New research shows that even short breaks from our devices can sharpen creativity, improve emotional balance, and restore strategic thinking. If constant digital distraction is draining your energy, eroding your vision, and sabotaging your marketing, it may be time to rethink how you work. Smart founders aren’t doing more, they’re building systems and putting the phone down. Is your phone making you a less strategic CEO? You know that jolt you feel when your phone pings, even when you know it’s just a calendar reminder or an Instagram like? It’s not just habit. It’s neuroscience. In a recent German study published in Computers in Human Behavior (2025), participants underwent a 3-day smartphone detox, and researchers tracked their brain activity via MRI. The results? Activity in the prefrontal cortex (the area responsible for focus, decision-making, and long-term thinking) increased significantly. Dopamine and reward-related centres showed measurable changes in how they responded to notifications, suggesting that even a short digital break helped reset the brain’s reward sensitivity. Translation? Even short breaks from your device can make you more creative, emotionally balanced, and focused. The cost of constant digital distraction We often glorify multitasking in business. Checking Slack or Teams while replying to emails. DMs during dinner. The tabs. The pings. The pressure. But here’s what the science tells us and what Dr Daniel Amen has been saying for years: Your brain wasn’t built for constant interruption. Every time you’re distracted, it takes energy to refocus, and that costs performance. Business owners are burning out not from effort, but from fragmentation. The constant mental switch between strategy, content, admin, sales, and delivery is slowly eroding not just output, but vision. If you can’t think clearly, you can’t lead clearly. And if you’re reacting all day, you’re not creating. What does this have to do with marketing? Everything. Most business owners I speak with are exhausted by their marketing, not because they don’t love what they do, but because their marketing system relies on them showing up constantly. If you don’t post, nothing happens. If you don’t email, the pipeline dries up. If you’re not always on, the algorithm punishes you. This is a broken model. And it’s why marketing, the thing that should be fuelling your growth, becomes a drain on your energy and attention. But it doesn’t have to be that way. Systems are how founders reclaim focus Your brain doesn’t need another notification. It needs clarity. And your business? It needs a system. Marketing systems, when designed properly, allow you to: Nurture leads while you create, rest, or serve Stay visible without being constantly online Build trust and traction without chasing engagement Focus your best energy on leadership, vision, and impact This is what I call getting back into your genius zone. It’s not about doing less. It’s about doing the things only you can do. Ready to focus again? You don’t need to become a digital monk. But if your marketing is stealing your attention instead of supporting your success, it’s time to delegate with strategy, not chaos. At Powered by Sarah Cann, we build marketing systems that protect your focus, honour your brain, and work while you don’t. Book a strategy call or request a free Local Market Domination Report (worth USD $2.5K+) to see how much energy you’re leaving on the table, and how to get it back. Because the most focused founders don’t hustle harder. They build smarter systems, and then put the phone down. Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Sarah Cann Sarah Cann, Marketing Partner Sarah Cann is a marketing strategist and business growth partner specializing in scaling premium brands with precision and impact. With 20+ years of experience and an eye for both strategy and execution, she helps entrepreneurs and businesses accelerate growth while maintaining brand excellence. Her approach is refined, results-driven, and always focused on long-term success.

Written by April Wazny LCPC, Licensed Clinical Professional Counselor April Wazny specializes in trauma-informed, evidence-based therapy. Passionate about helping others heal, she works alongside individuals and families to process generational trauma and build lasting emotional resilience. When I think about vulnerability, I’m struck by how differently I see it now compared to how I once understood it. Vulnerability used to feel like weakness, something to hide or avoid. But now, I see it as a doorway to authenticity. To be vulnerable is to embrace our true selves, our quirks, our odd habits, and our unique ways of being shaped by life’s journey. That may sound scary, and at times it is. I’ve had many moments when I questioned my own quirks, my value, even my sanity. Yet I’ve also discovered that when I stop holding back and allow myself to simply be me, I feel lighter, freer, and more alive. In therapy, sitting in what I call the “vulnerability seat” can feel intimidating. It is a place where people confront their stories, their pain, and their truth. But it is also a place of possibility, encouraging, freeing, and even life-giving. Living authentically means examining the good, the bad, and the uncomfortable parts of our journey, and then allowing ourselves to feel so that we can heal. It is never easy. Vulnerability can challenge us, stretch us, and make us question our courage. But it can also reveal our resilience, our strength, and the beauty we carry. As a therapist, I’m reminded daily that anyone who walks into my office is already brave, whether they realize it or not. Taking a seat and opening up is an act of courage. Sharing our stories creates connection and transformation. My role is to hold that sacred space, to listen deeply, and to encourage growth. It is a privilege I don’t take lightly, because in that space clients feel truly seen, heard, and valued. My role is to hold that sacred space, to listen deeply, and to encourage growth. Vulnerability does not just happen in therapy offices. It can happen in your home, by choosing to share your truth with those you love. It can happen in your workplace, by speaking up when something matters to you. It can happen in your art, your relationships, and even in small everyday moments when you let yourself be seen. Choosing vulnerability is choosing connection. Vulnerability is not weakness, it is courage. It is a quiet strength that opens the door to healing, growth, and deeper human connection. As Brené Brown so beautifully reminds us, “Vulnerability is not winning or losing, it’s having the courage to show up and be seen when we have no control over the outcome.” So, if you or someone you know is stepping into therapy, choosing to take the “vulnerability seat,” know this, it is not easy, but it is powerful. And perhaps the greatest gift you can give yourself is the courage to sit there, fully and authentically, and let yourself be seen. I invite you to consider, where in your life could you take the “vulnerability seat”? What would change if you let yourself be truly seen? Visit my website  for more info! Read more from  April Wazny LCPC April Wazny LCPC, Licensed Clinical Professional Counselor April Wazny is a trauma-informed therapist and founder of Winora’s Hope Counseling. She’s passionate about walking alongside those who are hurting, helping individuals and families heal from generational trauma and reclaim their wholeness. Currently pursuing a Ph.D. in Social Psychology at Liberty University, April’s work explores the lasting impact of inherited trauma and the power of safe, compassionate connection in the healing process. Through both her writing and clinical work, she creates space for people to feel seen, supported, and empowered in their journey. References: Brown, B. (2012). Daring Greatly: How the Courage to Be Vulnerable Transforms the Way We Live, Love, Parent, and Lead. Gotham Books.

Written by Shauntae E. Lewis, Founder & CEO/Certified Grant Writer Shauntae E. Lewis, a Certified Grant Writer, is the owner of Grant Life Consulting, a woman and veteran-owned consultancy that specializes in grant management. She is an Air Force veteran with over 18 years of experience in business writing, organizational management, and business development. Behind every winning grant proposal lies a story of vision, strategy, and measurable impact. Here’s how to craft one that gets funded and builds lasting partnerships. In the world of nonprofits, education, and social innovation, one document has the power to make dreams come true or send them straight to the “nice try” pile. That document is the grant proposal. At first glance, it might look like a glorified application form. In reality, a grant proposal is part business plan, part sales pitch, part manifesto and occasionally, a bit of humble brag. "A grant proposal isn’t just a request, it’s an invitation to join a movement." So, what exactly is a grant proposal? At its core, a grant proposal is a formal request to a funding organization, think government agencies, private foundations, or corporate giving programs, asking to invest in your idea. But here is the twist, you are not just asking for money. You are selling a vision, proving you can deliver results, and explaining why this matters right now. Think of it like a first date with a funder. You want to look good, be clear about your intentions, and leave them convinced you are the right match without overselling or, worse, ghosting them when they ask for progress updates later. Pro tip for new grant writers: Always research your potential funder first. Align your proposal with their mission, funding priorities, and past giving patterns. The fastest way to a “no” is sending a one-size-fits-all pitch. What funders are really looking for? Funders see hundreds, sometimes thousands, of proposals each year. The winners do not just rattle off a shopping list of needs, they spark both the head and the heart. Most strong proposals include: A compelling need statement backed by both data and human stories. A detailed project plan, clear enough to inspire confidence without overcomplicating. Measurable goals that align with the funder’s values. A transparent budget that shows exactly where every dollar goes. An evaluation plan that proves you will track and deliver results. "Funders do not just invest in ideas, they invest in people who can make those ideas happen." Why writing a grant proposal is like therapy for your organization Here is the secret benefit, writing a proposal forces you to get crystal clear about your mission, your strategy, and your actual costs. You will face big questions: Is our strategy realistic? Are our goals measurable? Do we even know exactly what this will cost? Even if the answer is “not yet,” the process sharpens your focus. And even if you do not win the grant, you walk away with a stronger case for the next opportunity. Mindset shift for success: Treat every grant proposal as if it is your only shot. But design it so you can easily adapt it for future opportunities. Reusable, modular content saves you hours later. The proposal as a bridge Think of a grant proposal as a bridge between dream and done. On one side is a bold idea that could change lives. On the other are the funding, partnerships, and resources to make it happen. Your proposal is the blueprint that convinces a funder to step onto that bridge with you. Final word A grant proposal is not just paperwork, it is your pitch, your vision, and your credibility on the line. Done well, it opens doors to resources, relationships, and results. When you get it right, you are not just asking for money, you are building partnerships that turn vision into reality. If you are ready to move beyond great ideas and start securing the funding your mission deserves, do not wait for opportunity. Write your way to it. Partner with a Certified Grant Writer who understands the art, strategy, and storytelling behind winning proposals. Whether you are a nonprofit leader, social entrepreneur, or a changemaker in the making, now is the time to build the blueprint that gets funded. Let us make your next proposal unforgettable. Visit here  or connect on LinkedIn to start transforming your vision into measurable impact. Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Shauntae E. Lewis Shauntae E. Lewis, Founder & CEO/Certified Grant Writer Shauntae E. Lewis, a Certified Grant Writer, is the owner of Grant Life Consulting, a woman and veteran-owned consultancy that specializes in grant management. She is an Air Force veteran with over 18 years of experience in business writing, organizational management, and business development. She has a background in Business and is a member of the American Grant Writers’ Association, holding professional certifications in nonprofit program and budget development and proposal writing for foundation, corporate, and government grants. Additionally, Shauntae has extensive knowledge in program design and development, organizational training, recruiting and retention, collaborative management and marketing.

Written by Beatrice Jane Rabkin, Nutritional Consultant Beatrice Rabkin is a Natural Fertility and Functional Nutrition expert who helps individuals overcome infertility and hormonal imbalances using holistic, science-backed approaches, including gut health support and breathwork. The human body is intricately connected to our environment, our lifestyle, and the food we eat. Anxiety disorder, affecting millions worldwide, is no exception. Research shows that specific nutrient deficiencies, microbiome composition, lifestyle factors, and even breathing patterns can profoundly impact mental health. This article attempts to explore what drives anxiety and discusses specific nutrients and strategies clinically proven to promote healing and balance. Humans thrive in safety. You feel safe when you’re optimally nourished, when your breathing is quiet, slow, and deep, and you are not bombarded by toxic external stimuli, both emotional and physical (environmental pollutants). Safety is defined as the ability to return to baseline after a stressful incident. Anxiety disorder is a disproportionate response to a non-threatening situation, often long-lasting, and can profoundly interfere with daily life. While conventional medicine may acknowledge a chemical imbalance, there is little cognisance of the role nutrients play in these chemicals. The holistic approach would be to dive deeper into this imbalance, discovering, amongst other things, nutrient deficiencies and inflammation, and their role as potential triggers. Read more about anxiety and its contributing factors here . Chemical imbalances in the central nervous system (CNS), due to nutrient deficiencies, can lead to mood dysregulation and trigger an anxiety response.[1] Inflammation can disrupt neural signaling, scramble brain messages, and create disorder, thus triggering anxiety. Certain microbes in dysbiosis, an imbalance in the microbial community, produce an inflammatory chemical known as lipopolysaccharide (LPS), a major contributor to anxiety (and other inflammatory disorders).[6] Read more about the gut-brain axis in this Brainz article Guide To The Fascinating World Of Gut Health And The Gut-Brain Connection. Even mouth breathing and the position of the tongue can signal to the brain that we're in distress and contribute to anxiety.[7] The modern lifestyle, with long working hours and limited time in nature and sunshine, can alter the body's biochemistry, signaling distress even when you may feel in control. By understanding and addressing these underlying triggers, you can begin to nourish your way to calm and promote healing and balance. The nutrient-anxiety connection Nutrient deficiencies can play a significant role in anxiety disorders and should be considered as a factor in their development and management. Chronic stress can amplify nutrient demands by up to 300% while impairing absorption through altered gut permeability and reduced gastric acid production. The hypothalamic-pituitary-adrenal (HPA) axis activation during chronic stress depletes key cofactors required for neurotransmitter synthesis, creating a biochemical environment conducive to anxiety disorders. Key nutrients for anxiety management Vitamin B12 directly supports the synthesis of various neurotransmitters, which can modulate the stress response. A recent systematic review demonstrated that B12 supplementation reduced anxiety scores by 35% in deficient individuals. Magnesium promotes neuronal membrane stability and reduces excitatory neurotransmission. Deficiency can lead to elevated cortisol production, contributing to a disproportionate response to stress. Magnesium supplementation (200-400mg daily) was shown to reduce anxiety symptoms by 42% compared to placebo. Vitamin D receptors are abundant in the limbic or emotional centre of the brain regions, regulating serotonin synthesis. It is well known that exposure to sunlight can improve emotional health. Studies demonstrate 60% higher anxiety prevalence in individuals with vitamin D levels below 20 ng/mL. Zinc functions as a GABA modulator and is a cofactor in progesterone biosynthesis. Progesterone (and GABA) have anxiolytic effects, balancing the excitatory effects of estrogen. Zinc supplementation reduces anxiety scores by 31% in deficient individuals. Omega-3 fatty acids modulate membrane fluidity, reducing neuroinflammation-mediated anxiety. Meta-analyses demonstrate EPA-dominant formulations (>60% EPA) reduce anxiety symptoms by 38% in clinical populations. Emerging anxiolytic nutrients In addition to the key nutrients mentioned above, L-Theanine and saffron can play a role in anxiety management. L-theanine crosses the blood-brain barrier, promoting GABA, dopamine, and serotonin synthesis. Saffron, in sufficient doses, improves mood and reduces symptoms of anxiety in humans. Anxiolytic properties of Ashwagandha Ashwagandha is an adaptogenic herb that has been long used in traditional Ayurvedic medicine. The bioactive components of ashwagandha may reduce symptoms of anxiety and depression through various biological mechanisms and support your stress coping mechanisms. Calming properties of lavender and sandalwood oils Lavender essential oil regulates the limbic system, especially the amygdala, as a central emotional response. The most efficient method of delivery is inhalation, which considerably reduces anxiety symptoms with minimum side effects. Collective evidence on nutrient deficiencies, anxiolytic nutrients, and anxiety disorders To conclude our exploration of anxiety disorders and nutrient deficiencies, it's essential to recognize that this complex condition requires a multifaceted approach to treatment. By acknowledging the intricate relationships between nutrition, the gut-brain axis, and mindfulness, you can take the first step towards recovery. Nutrient deficiencies represent a modifiable risk factor in anxiety disorders, with targeted supplementation offering significant therapeutic potential when guided by biochemical assessment and mechanistic understanding.[2] Gut health, inflammation, and oxidative stress also play a significant role in anxiety disorders. The gut-brain axis is a bidirectional relationship between the brain and gastrointestinal organs, and dysregulation of this axis has been linked to anxiety disorders.[3] Mindfulness-based approaches, such as mindful eating, can help you improve your body's ability to access nutrients from your food and reduce symptoms of anxiety.[4] To move forward and begin your healing journey, it's crucial for you to address the complex interactions that contribute to anxiety disorders. Optimize your nutrient intake, boost your overall well-being by spending time in nature and in the sunshine, and address inflammation to reduce your risk of anxiety disorders. Recovery from anxiety disorders is a process that takes time, patience, and self-compassion. Be gentle with yourself, and don't be afraid to seek help when you need it. With the right guidance and support, you can overcome anxiety disorders and live a life that is full, vibrant, and meaningful.[5] Anxiety might just be the first message that you can hear from your body, informing you of dis-ease, but it will not be the last. Actionable steps Consult with a qualified nutritionist to optimize nutrient intake. Spend time in the sun to boost vitamin D levels Address underlying nutrient deficiencies. Practice mindful eating to improve the body's ability to access nutrients from food. Read more about this here, The Gut-Brain Connection and How Digestive Health Shapes Mental Well-Being . Assess your gut health with a comprehensive stool test, interpreted by a professional who understands the nuances. Follow me on Facebook , Instagram , and visit my website for more info! Read more from Beatrice Jane Rabkin Beatrice Jane Rabkin, Nutritional Consultant Beatrice Rabkin is a Natural Fertility and Functional Nutrition expert with a background in pharmacy, Nutritional Medicine, and culinary arts. A former infertility patient herself, Beatrice supports individuals and couples in improving reproductive health through personalized, root-cause solutions. Her work integrates hormonal balance, gut health, breathwork, and sustainable lifestyle practices. She is a certified G.E.M.M. (Gut Ecology and Metabolic Modulation) practitioner and is currently studying to be an Oxygen Advantage instructor, known for bridging science and compassion in her fertility coaching. Beatrice is passionate about helping others conceive naturally and create lasting health for future generations. Cited References: [1] Aucoin, M., Lachance, L., Naidoo, U., Remy, D., Shekdar, T., Sayar, N., Cardozo, V., Rawana, T., C. W. Chan, I., & Cooley, K. (2021). Diet and anxiety: a scoping review. Nutrients. [2] G. Norwitz, N. & Naidoo, U. (2021). Nutrition as metabolic treatment for anxiety. Frontiers In Psychiatry. [3] Lee, Y. & Kim, Y. (2021). Understanding the connection between the gut–brain axis and stress/anxiety disorders. Current Psychiatry Reports. [4] Baradia, R. & Ghosh, J. (2021). Impact of mindful eating among adolescent. International Journal Of Science And Research (IJSR). [5] Basistha, D. (2025). Case study examines the complexities of anxiety disorder, exploring the patterns, triggers, and effectiveness of treatment. International Journal For Multidisciplinary Research. [6] Kim et al., 2023 [7] Nota et al., 2021 .

Written by Melissa Velasco, Accomplished Indie Writer Melissa Velasco is an Indie author with a quick wit, edgy writing style, and bold willingness to take a flying leap into the unknown. She is the author of the Hollywood High Chronicles book series, a metaphysical thriller deep dive into the trials of a pack of metaphysically charged teen misfits growing up in gritty 1990s Hollywood. If you’re just tuning in to the “How To” Guide for the Prospective Writer, then you need to whisk back to the first step, because (drumroll please!), we’re almost done! Alright! You’ve joined the ‘Step Nine Club,’ having made it all the way through editing your book! That’s huge! The editing shuffle can be torturous, but it’s worth the hard work and effort. Now, let’s get down to the next step: The cover image and back cover wording Can you feel it? The moment you finally reach the top of a long hill on your bike. You think your legs might give out at the summit. Now, though, you get to coast down the other side. Put your feet out to the sides with a big smile, as the breeze whips by. You’re free!   That’s where you are right now. It’s time to coast and enjoy the breeze as you effortlessly coast down the hill. There’s still work to do, but this is the fun stuff!   It’s time for your cover design. A warning, I go way above and beyond what most people do for my book covers. I’ll tell you how I do this, but I’ll also give you some more reasonable options. Here we go: Front cover purpose The purpose of your front cover is likely a lot more complicated than you realize. Here’s the breakdown. Your cover needs to: Offer a peek into the world of your story. Convey the vibe of your story. Give your potential readers an instant idea of what they can expect in your book. Be eye-catching. Make your heart pound with pride and excitement when you, the author, see it. Easy, right? Well, kind of. There are many routes to the perfect book cover. I researched all of them, but rarely do anything the easy way. My covers for the Hollywood High Chronicles books are an oddity, though. I have connections in the theater, dance, modeling, and entertainment industries where I live. With these connections, I had a route to the perfect models to portray characters in my series. Add to it that an incredible photographer and designer, Tino Duvick of Broken Chain Photography , joined my team, and I was set. I love having models on my covers. They offer the ideal snapshot glimpse into the world I created. It was worth it for me, but that method isn’t for everybody. Creating a cover with models requires a photographer, a shoot location, a model wardrobe, and a photographer capable of creating everything from the setting to the lighting. It’s complicated and expensive. A budget-conscious cover route Many people use a photo of an object, a drawing, an AI-generated image, a cartoon image, or just words. These are all perfectly credible choices. There are options for every budget. The sky is the limit, but there’s nothing wrong with choosing a grounded option. Back cover description This is incredibly difficult for me. According to my editor, everyone struggles a bit with the back cover wording. How does an author boil their book down to a maximum of two hefty paragraphs? Where do you even start?   Your back cover description needs to include: Main character name(s) An idea of the conflict Enough tantalizing sizzle to make your reader want to know what happens and buy your book.   Every word matters. Get out your list of book-related adjectives, and very carefully use them. Read those two paragraphs you wrote over and over, fine-tuning, juggling the order, and scrutinizing.   Your front cover image and back cover wording are crucial to the potential success of your book! Choose carefully. This isn’t the time to slack. This is where you infuse a huge, exciting, all-in energy burst directly into the heart of your project. Shock your book to life!   There are two more sneaky little tidbits.   The dedication and writer bio While not mandatory, many authors dedicate their books to a person, group, concept, historical movement, or another entity that deserves their undying gratitude. I relish the opportunity to express my love to monumental forces in my life. A couple of heartfelt sentences can be added to a page of honor at the beginning of your book. Give it some thought. It’s a sweet little cherry on the top of your masterpiece!   Your author bio is another optional page. I put my bio toward the end of each of my books. I don’t put mine on the back cover because I always include a back cover picture with my description, but some authors put it at the bottom.   Your bio is a paragraph-long description of you. I add professional accolades, a little hint into my life, and I try to make it lighthearted. Do it your way. You deserve a little homage for your accomplishments.   This prepares you for the next phase, "The Galley Copy Final Check." (Are you ready to hold a real copy of your book in your hands?! The first copy ever off the press? Deep breath, because this is what you’ve worked so hard for!) Follow me on Facebook ,  Instagram , and visit my website  for more info! Read more from Melissa Velasco Melissa Velasco, Accomplished Indie Writer With a quick wit, often edgy mouth, and loud laugh, Melissa exuberantly embraces life. Melissa Velasco is a true explorer of the arts. With a well-rounded background as a choreographer, professor, dance teacher, stage manager, and author, she thrives in creation. At her core, she believes that the arts save lives and provide a route for passion and connection. With five books currently published from her Hollywood High Chronicles metaphysical thriller book series, Melissa Velasco is an accomplished Indie writer.

In this inspiring interview, Christopher Barton shares how Dare To Dream Coaching helps heart-led and neurodiverse entrepreneurs align with their true purpose and manifest a fulfilling life and business. Through his unique Compass System, he blends spirituality, mindset, and strategy to guide clients toward clarity, confidence, and soul-aligned success. Christopher A. Barton, Spiritual Business Strategist & Manifesting Coach Who is Christopher A. Barton? Introduce yourself, your hobbies, your favourites, you at home and in business. Tell us something interesting about yourself. I’m Christopher A. Barton, Founder of Dare To Dream Coaching, Spiritual Business Success Strategist, Dream Manifesting Coach, TEDx Speaker, and two-time Amazon bestselling author. I’m the creator of The Compass System: Six Steps to Align with the Life You’ve Always Dared to Dream, a heart-led coaching framework designed to help people manifest their dream life and business by aligning with their soul’s true purpose. I live in Watford, Hertfordshire, England, with my wonderful wife, and I’m a proud father of four and grandfather to nine beautiful grandchildren. Family is the heartbeat of my life, they remind me daily that success isn’t just about achievement, but about living a life of love, meaning, and connection. Through my work, I help heart-centred and neurodiverse entrepreneurs not only grow spiritually aligned businesses but also increase their overall quality of life. My passion is guiding people to awaken their intuition, trust their inner compass, and align with their true life and soul purpose, so they can create a life and business that feel both fulfilling and free. As someone who is neurodivergent myself, living with dyslexia, ADHD, and autism, I see my uniqueness as a gift. It’s helped me view the world differently, connect deeply with others, and inspire those who also walk their own unique path. My purpose is to empower others to turn their dreams into reality, live from the heart, and realise that anything is possible when you align with who you truly are.   What inspired you to start Dare To Dream Coaching, and how long have you been helping clients? I’ve been helping people improve their quality of life for over 30 years through my work as a physiotherapist, clinical director, grief coach, mindset coach and now a spiritual business success strategist as well as a dream manifesting coach. Over those decades, I witnessed countless individuals striving to live better physically, emotionally, and spiritually, yet so many felt disconnected from their true purpose and inner guidance. When the pandemic hit in 2020, I saw a world collectively paused, reflecting on what truly mattered. For many, it was the first time they questioned the path they were on and began to dream of something more meaningful. That’s when Dare To Dream Coaching was born. I wanted to create a space that empowered people to rise from uncertainty and reconnect with their dreams to use that global moment of stillness as a catalyst for transformation. The name itself reflects the belief that everyone holds a vision within their heart, often buried beneath fear, doubt, or circumstance. My mission was (and still is) to help people bring those dreams to life. Through my signature program, The Compass System – Six Steps to Align with the Life You’ve Always Dared to Dream, I guide heart-centred and neurodiverse entrepreneurs to move beyond limitation and step into alignment with their true life and soul purpose. Combining spirituality, mindset, and practical strategy, my work helps people not only build successful, soul-led businesses but also design lives that reflect who they truly are. Dare To Dream Coaching continues to grow as a global movement of awakening, inspiring people to trust their intuition, manifest from the heart, and create the life they once only dared to imagine. What is the key challenge your target clients are facing right now, and how do you help them overcome it? The biggest challenge my clients face today is feeling disconnected from their true life and soul purpose, both in life and business. Many heart-centred entrepreneurs and neurodiverse individuals I work with have big dreams and a deep desire to make an impact, but they often feel overwhelmed, lost, or unsure how to align their spiritual calling with practical success. They’re usually giving so much of themselves to others that they lose sight of their own compass, their inner guidance system that shows them the way back to authenticity, clarity, and confidence. I help them overcome this through my signature coaching framework, The Compass System – Six Steps to Align with the Life You’ve Always Dared to Dream. This powerful process blends spiritual wisdom, soul alignment, mindset transformation, and practical business strategy. It helps clients clear out old beliefs and emotional blocks, reconnect with their purpose, and take inspired action towards their dreams with confidence and flow. By activating their inner compass, clients learn to make decisions from a place of soul-led clarity rather than fear or self-doubt. They begin manifesting opportunities, clients, and success that feel in complete alignment with who they truly are, not who they think they “should” be. My role is to hold the space for that awakening, helping them bridge the gap between spirituality and strategy so they can build businesses and lives that truly reflect their higher purpose. Ultimately, it’s about empowering people to stop following the crowd and start following their compass. What specific results have you achieved with clients that demonstrate your expertise? Over the past 30 years, I’ve been privileged to witness incredible transformations, both in life and business, through my coaching and therapeutic work. My clients come from all walks of life, yet they share one thing in common: a desire to live with purpose, alignment, and possibility. I’ve helped individuals reconnect with their true life and soul purpose, start and grow heart-centred businesses, and step into lives that feel spiritually and emotionally fulfilling. Some of my proudest moments include helping clients walk again after a stroke or spinal injury, achieve academic success despite learning challenges, and overcome deep-seated limiting beliefs that once held them back. As a neurodivergent coach myself, I’ve also guided many neurodiverse clients to embrace their uniqueness as their greatest strength, transforming how they see themselves and what they believe is possible. One of my clients even went on to break two Guinness World Records, a powerful example of what can happen when mindset, soul alignment, and action come together. Every success story, big or small, reminds me why I do this work: to help people realise that when you follow your inner compass, miracles happen. Can you walk us through your process of working with a new client from first contact to transformation? When a new client first connects with me, I invite them to begin not with their mind, but with their heart. True transformation begins by reconnecting with their inner compass, that intuitive guidance system within that always knows the way forward. My role is to help them tune into that wisdom and then guide them through The Compass System, my signature six-step framework for manifesting a life and business aligned with their soul’s true purpose. We begin with Clearing Out, identifying and releasing old patterns, beliefs, and energy that no longer serve them. Once the path is clear, we move into Moving Forward, helping them set aligned intentions and goals for the future they want to create. From there, we infuse Positivity, shifting mindset, vibration, and focus on gratitude and higher energy states that attract new possibilities. Next comes Authentic Action, where we help clients align their daily habits, decisions, and business strategies with their true self – not societal expectations or fear-based thinking. Self-Care follows, an essential element for sustaining balance, energy, and spiritual wellbeing. Finally, we move into Scripting for the Special Team, a powerful manifestation process where clients connect with their spiritual support system, whether that’s their guides, angels, or higher self, to co-create the life they’ve always dared to dream. By the end of the journey, clients experience not only outer results, such as business growth, clarity, and success, but inner transformation: a deep sense of peace, purpose, and confidence in their own spiritual direction. That’s where the real magic happens, when heart, soul, and strategy come into alignment. How would you describe your coaching style and what makes it different from other coaches in this space? My coaching style is a unique blend of spiritual intuition, soulful strategy, and grounded transformation. I work from the heart, guiding clients to connect deeply with their soul’s truth while also giving them practical tools to take inspired action in their daily life and business. Every session is infused with compassion, empowerment, and a deep respect for each client’s individual journey, because no two paths to purpose are the same. What sets my approach apart is that I don’t just teach people how to manifest, I teach them how to align. Many coaches focus on external goals, but my work begins within, helping clients reconnect with their Inner Compass, their divine guidance system that always leads them toward authentic success. Using my signature process, The Compass System: Six Steps to Align with the Life You’ve Always Dared to Dream, I help clients release what’s holding them back, realign with their purpose, and create from a place of soul, not struggle. As a neurodivergent coach, I bring deep empathy and understanding for those who think, feel, and process the world differently. My work is about celebrating those differences, showing that our uniqueness is often our greatest strength. Clients often tell me that my coaching feels like a safe, supportive, and uplifting space where spiritual awakening meets real-world transformation, a place where dreams are not only discovered but lived. What are the top three mindset shifts someone must make in order to truly “dream and manifest” their goals? To truly dream and manifest your goals, you must shift from living through limitation to living through alignment. Manifestation isn’t just about doing, it’s about becoming the version of yourself who naturally attracts your desires. In my signature Compass System: Six Steps to Align with the Life You’ve Always Dared to Dream; these shifts are woven directly into the process: From Fear to Faith – Clearing Out & Moving Forward: Many people are held back by fear and limiting beliefs. In the Clearing Out step, we release outdated patterns and mental blocks, and in Moving Forward, we set intentions rooted in clarity and purpose. This shift allows clients to replace fear with faith, trusting themselves, their path, and the unfolding of their dreams. From Doing to Being – Positivity & Authentic Action: Manifestation begins with identity, not just activity. Through Authentic Action, clients align their daily habits and decisions with their true selves, while Positivity rewires their mindset to focus on abundance and possibility. By becoming the person who embodies their dreams, they naturally attract aligned opportunities. From Control to Co-creation – Self-Care & Scripting Your Special Team: Trying to control every outcome creates resistance. In the Self-Care step, clients build balance and energy to stay centred, and in Scripting Your Special Team, they connect with their spiritual guidance to co-create with the Universe. Letting go of control allows miracles to flow and supports manifestation in perfect timing. By integrating these shifts through the Compass System, clients don’t just set goals, they transform from the inside out, aligning with their inner compass so that their dreams manifest with ease, clarity, and soul-led purpose.   How do you use your personal story or experience as part of your coaching to connect with clients? My personal journey is at the heart of my coaching. As a Spiritual and Manifesting Coach who is also neurodivergent, living with dyslexia, ADHD, and autism, I understand firsthand the challenges of navigating life, business, and personal growth from a unique perspective. I’ve faced obstacles, setbacks, and moments of self-doubt, yet I’ve also discovered the power of resilience, intuition, and aligning deeply with my own true life and soul’s purpose. I share my experiences with clients to create connection, empathy, and trust. By being open about my own challenges and triumphs, I show them that transformation is possible, no matter their circumstances. My story demonstrates that limitations can become superpowers when approached with the right mindset, spiritual alignment, and manifestation practices. Because I’ve personally navigated the intersection of neurodiversity, spiritual growth, and entrepreneurial success, I guide clients to recognise their unique gifts, embrace their intuition, and co-create their goals with both practical strategy and manifesting techniques. Ultimately, sharing my story helps clients feel seen, understood, and inspired. It shows that following your inner compass, embracing your uniqueness, and aligning with your life and soul purpose isn’t just theory, it’s a path I’ve walked myself and now guide others to walk successfully through heart-centred manifestation. What common mistake do you see people making when they attempt to achieve big goals and dreams? One of the most common mistakes I see is that people focus too heavily on the “doing” and not enough on the “being.” They chase goals with sheer effort and strategy, but without aligning with their life and soul purpose, inner guidance, or authentic self. This often leads to burnout, frustration, and the feeling that no matter how much they achieve, it doesn’t truly fulfil them. Another mistake is trying to control every detail of how their dreams will manifest. People often set intentions but struggle to trust divine timing, their intuition, or the co-creative process with the Universe. Manifestation requires alignment, faith, and allowing life to unfold, not forcing outcomes. Lastly, many underestimate the importance of clearing out old beliefs and emotional blocks. Limiting mindsets, fears, or past experiences can silently sabotage progress. Without addressing these internal obstacles, external actions alone rarely lead to meaningful results. Through my signature Compass System: Six Steps to Align with the Life You’ve Always Dared to Dream. I guide clients to avoid these pitfalls. By clearing out what no longer serves them, reconnecting with their inner compass, taking inspired action, practising self-care, and co-creating with their spiritual team, they learn to approach their goals in a way that’s aligned, purposeful, and transformational. The difference is profound: when you focus on alignment first, manifestation flows naturally, and your big dreams become not just achievable, but deeply fulfilling. In one sentence, what promise do you make to your clients and how do you deliver on it? I promise my clients that if they can see their dreams in their minds and truly believe them in their hearts, they will be able to manifest their goals and create the life they’ve always dared to dream. This is done via The Compass System. How can someone get started with you today if they’re ready to move forward, and why should they act now? If you’re ready to step into your dreams and live fully aligned with your soul purpose, the time to act is now. You can start your journey by booking a session through my website, DareToDreamCoaching.co.uk , where together we’ll uncover your true potential and guide you through my signature Compass System. Why now? Because your dreams are waiting for you, and the longer you wait, the more you delay the life and success you were born to create. Every moment you hesitate is a moment you’re not fully living from your heart, embracing your purpose, or manifesting your goals. By taking action today, you open the door to transformation, clarity, and the inspired opportunities that will guide you toward the life you’ve always dared to dream. Your inner compass is calling; it’s time to follow it. Looking ahead, what is your vision for Dare To Dream Coaching over the next 3-5 years, and how will your clients benefit? Over the next 3-5 years, my vision for Dare To Dream Coaching is to empower heart-centred and neurodiverse entrepreneurs to discover, embrace, and follow their true life and soul purpose, creating the life they have always dreamed of. We will offer a variety of transformative modalities, and including 1, 3, and 7-day retreats, immersive coaching programs, and guided one-to-one sessions, all designed to create sacred space for reflection, clarity, and personal transformation. Each approach provides clients with the opportunity to step away from the noise of daily life, reconnect with their inner compass, and align with their authentic self. By combining immersive experiences, practical guidance, and the signature Compass System, clients can clear limiting beliefs, ignite their passions, and take inspired action to manifest their goals and dreams. Ultimately, Dare To Dream Coaching is about creating space for profound transformation across multiple pathways, ensuring that every client can access the tools, support, and inspiration they need to live fully aligned with their true life and soul purpose, achieving success, fulfilment, and personal growth on their own terms. Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Christopher A. Barton

A leadership guide by Jeremy D. Rackley. MD (Managing Director) selection process mastery. Hiring an MD (Managing Director) is one of the most consequential decisions an organization can make. The right MD defines vision, drives execution, and amplifies culture. The wrong one can quietly derail progress. According to Jeremy D. Rackley, MD selection is one of the most impactful decisions a company makes. Get it wrong, and everything slows. Get it right, and everything scales. 1. Define what success looks like for your MD Before contacting recruiters, define success clearly and completely. Ask yourself: • What must this MD accomplish in the next 12–36 months? • Are you hiring for growth, transformation, or stability? • Which leadership traits align with your culture? Per Jeremy D. Rackley, MD selection clarity precedes success: "You can’t hire for what you haven’t defined. A great MD selection process begins with measurable expectations." 2. Prioritize leadership over experience Experience builds credibility. Leadership builds momentum. The best MDs: • Inspire trust and accountability • Communicate vision with empathy and focus • Bridge long-term strategy with day-to-day discipline • Develop others to lead independently As Rackley notes: "You’re not hiring a title — you’re hiring influence. Leadership without empathy can’t sustain growth." 3. Build a structured hiring process At this level, instinct is risky. Structure ensures fairness and consistency. A strong MD selection process includes: Cultural alignment – Do they reflect your company’s values? Strategic challenge – Watch how they think and decide. Peer and board interviews – Assess how they communicate and collaborate. 360° references – Talk to those who worked under them. Rackley advocates for transparency and rigor: "The right process doesn’t just reveal skill – it reveals character." 4. Align compensation with accountability A great MD hire should have genuine ownership in the company’s success. Design compensation around shared outcomes: • Competitive base salary • Performance-based incentives tied to results • Long-term equity or profit participation As Rackley puts it: "When your MD’s rewards align with company outcomes, you turn accountability into motivation." 5. Make onboarding a leadership investment Even ideal hires can fail without structure. Onboarding determines whether momentum continues or stalls. To set up your MD for success: • Map out a clear 90-day action plan • Define authority, communication, and reporting lines • Encourage early relationship building • Celebrate quick wins to establish credibility Rackley reminds leaders: "The first 90 days define whether an MD becomes an asset or an observer." 6. Red flags that signal the wrong MD Certain behaviors predict future misalignment: • Overconfidence or “savior” mentality • Dismissiveness toward feedback • Lack of curiosity or adaptability • Overemphasis on personal prestige The right MD listens, learns, and leads with composure. The bottom line States Rackley, MD selection demands focus, structure, and human-centered leadership. A great MD multiplies capability, strengthens culture, and accelerates progress. Hire with clarity. Evaluate with structure. Lead with purpose. About the author – Jeremy D. Rackley Jeremy D. Rackley is the owner of JC Marketing, a Brooklyn-based creative agency specializing in branding, UX strategy, and content development. Born and raised in Brooklyn, New York, Jeremy graduated from Brooklyn Technical High School, earned his Bachelor’s degree in Design and Applied Arts from the University of Michigan, and completed his Master of Science in Human-Computer Interaction (HCIM) at the University of Maryland. After more than a decade leading UX and visual design initiatives at Google, he founded JC Marketing, partnering with organizations nationwide to create human-centered digital experiences that connect brands with people. Beyond the agency, Jeremy D. Rackley is a mentor, speaker, and mental health advocate known for promoting empathy, authenticity, and creative leadership.

Written by Marie Keutler, Psychotherapist, Yoga Expert, and Wellness Retreat Facilitator Marie Keutler is a psychotherapist, yoga instructor, and retreat facilitator, specializing in holistic wellness. Through therapy, yoga, and breathwork, she helps individuals shift from stress to balance. Her retreats and wellness programs are designed to inspire meaningful, lasting transformation. As a psychotherapist, I've witnessed a pattern that repeats across boardrooms, therapy sessions, and leadership teams. Intelligent, capable people who know exactly what they should do in moments of stress, yet find themselves completely unable to do it. They know they should breathe. They know they should pause. They know they should stay present. And still, in the moment it matters most, none of it is accessible. This isn't a failure of knowledge or willpower. It's neuroscience. When your nervous system is overwhelmed, the part of your brain responsible for rational thought, planning, and self-regulation, your prefrontal cortex, goes offline. What remains is your survival system, reactive, narrow, and designed only to get you through the next sixty seconds. This is the gap where most of us live. Not because we don't care. Not because we haven't tried. But because we're attempting to think our way out of a biological response that bypasses thinking altogether. When the tools you know stop working I've spent years helping people regulate their nervous systems so they can think clearly, communicate from a grounded place, and move through stress without getting swept away by it. And even with all that training, I've found myself in moments where my mind knew exactly what to do and my body simply couldn't follow. I watched the same pattern with clients and teams. They had the tools. They understood the concepts. But when pressure hit a difficult conversation, an unexpected crisis, or mounting deadlines, those tools became unreachable. The gap between knowing and accessing felt insurmountable. What I learned, both personally and professionally, changed everything. "You can't think your way out of stress. You have to move through it somatically." Your baseline is where choice lives Your baseline isn't about being calm all the time. It's about having access to the part of your brain that chooses instead of reacts. When you're at baseline, you're capable of: Staying present in a heated conversation without snapping Returning to focus after an interruption, not spiralling into overwhelm Functioning even when you're worried or tired Making decisions from clarity rather than panic Feeling like yourself again When you're away from baseline, everything shifts: A simple question empties your mind You snap over something small because your system was already overloaded You lie awake with your brain racing, sleep shallow and unsatisfying You know what you should do, but your body won't cooperate You watch your life instead of living it Most of us live somewhere in between, dipping in and out of regulation throughout the day. That's human. But the less access we have to our baseline, the higher the cost for our performance, our relationships, and our well-being. The real cost of dysregulation The cost of staying away from baseline shows up everywhere: In meetings, we fumble because we can't think clearly Interruptions that derail our entire afternoon Rest, we can't claim even when we desperately need it Decisions that seemed urgent in the moment but unraveled later Conversations where we say things we immediately regret In leadership, the stakes are even higher. When you're dysregulated, your team feels it. Your decisions carry it. Your culture reflects it. Yet most workplace wellness programs focus on long-term strategies, meditation apps, mindfulness courses, and wellness retreats. All valuable. None is designed for the moment your nervous system is hijacked and you need to get back online in the next two minutes. What actually works in real time Through hundreds of client sessions and my own experience, I discovered something critical, the right somatic technique, delivered in 60 to 180 seconds and matched to your current state, can shift everything. Not theory. Not later. Right now. Suddenly, clarity returns. The body settles. Decisions get easier. Conversations soften. This isn't about adding more to your plate. It's about having a way back to yourself when you need it most, during the meeting, before the difficult conversation, after the unexpected news, in the middle of decision fatigue. State-matched support means the intervention meets you where you are. If you're wired and overwhelmed, you need something different than if you're foggy and shut down. If you're distracted, your system requires a different approach than if you're fatigued. Generic breathing exercises don't account for this. Neither does telling someone to "just relax." Introducing Baseline: Body-first support for real moments This understanding led me to build something I wish I'd had years ago. Baseline is a body-first micro-tool app designed for real moments of overwhelm, distraction, pressure, and fatigue. No scrolling through endless options when your prefrontal cortex is offline. No "choose from 20 techniques" when you can barely think straight. Just a 30-second check-in that assesses your current state, followed by a 1-3 minute guided somatic reset that brings your nervous system back online so choice, clarity, and calm become available again. Built from neuroscience, somatic therapy, and real-world patterns from hundreds of sessions, Baseline is designed for real days, not ideal ones. Why this matters now more than ever We're living in an era of constant activation. Economic uncertainty, workplace pressure, information overload, and the blurring of work-life boundaries keep our nervous systems in a perpetual state of alert. Traditional wellness approaches, while valuable, often require time, space, and a level of regulation you don't have access to when you're in the thick of it. What's missing is real-time support. Something that works in 90 seconds. Something you can use during your workday without stepping away from your desk. Something that doesn't require you to be calm enough to remember what tool to use. This is where Baseline fits, not as a replacement for deeper work, but as the bridge that gets you back to a place where that deeper work is even possible. Who this is for If you're someone who: Leads a team and needs to stay regulated under pressure Works in high-intensity or fast-paced environments Supports others' well-being (HR professionals, coaches, therapists, managers) Simply wants more access to your calm, clarity, and capacity throughout the day This is for you. We're also selecting a handful of teams to test Baseline for free. These pilot partnerships will help us understand how nervous system regulation impacts team dynamics, communication quality, and decision-making capacity in real workplace environments. What comes next We're preparing for early access. The first version of Baseline is nearly complete, and we're intentionally keeping this round small so we can listen, learn, and shape the experience together. This isn't about perfection. It's about building something that actually works when people need it most. If you've ever found yourself in that gap, knowing what to do but unable to access it, you're not alone. And you're not broken. Your nervous system is doing exactly what it's designed to do. It just needs the right support, at the right time, in the right way. Here's to more of us finding our way back to baseline. Ready to join the early access list? We can't guarantee a spot, but you'll be the first to know when it opens. Click here . Leading a team? We're selecting pilot organizations for 2026. Reach out to explore whether your team might be a fit for our free testing program. Follow me on  Instagram ,   LinkedIn , and visit my  website  for more info! Read more from Marie Keutler Marie Keutler, Psychotherapist, Yoga Expert, and Wellness Retreat Facilitator Marie Keutler is a psychotherapist, yoga expert, and wellness retreat facilitator dedicated to helping individuals reconnect with their minds and bodies. She combines evidence-based therapy, yoga, and breathwork to create accessible, science-backed tools for stress relief and well-being. Marie’s innovative programs, including the Pocket Reset Toolkit and Overdrive to Balance, provide practical self-care practices for busy lives. She also hosts transformational retreats in Greece, Portugal, and Africa, offering immersive experiences to foster deep healing and connection.

Written by Adam Skoda, Masculine Mindset Coach Adam Skoda is a full-time blogger, masculine mindset coach, and podcast host who helps men master discipline, confidence, and emotional control. Through writing and training programs, he teaches practical ways to build self-mastery, high-value habits, and personal power. Push-ups aren’t just a bodyweight exercise, they’re a lifelong test of strength, discipline, and body awareness. Yet most people stop at the basic version, never realizing how far they can progress. That’s why a structured push-up progression plan changes everything. After years of training a hundred clients, I’ve seen one truth. Your body doesn’t need endless equipment to get stronger, it needs precision and consistency. When your form is right, every rep becomes a catalyst for power and confidence. Before you begin this progression, make sure you understand proper form. I break it down step-by-step in my guide on how to do push-ups effectively.  Once your technique is solid, this plan will show you how to build from your first rep to advanced variations that challenge your entire body. Phase 1 – Foundation: Building strength the smart way (Weeks 1-2) Every strong athlete starts here, not with ego, but with awareness. The first stage of any push-up progression for beginners is about control, not speed. It’s where the nervous system learns positioning, tension, and alignment. During my years coaching diverse clients, from new gym-goers to special-population groups recovering from injury, I saw how much form truly matters. Many couldn’t drop to their knees for modified push-ups because of knee pain or joint restrictions. So we started at the wall. Wall push-ups are one of the safest and most effective gateways into upper-body strength. They train shoulder stability, core engagement, and breathing rhythm without loading fragile joints. Clients stood arm’s length from the wall, hands shoulder-width apart, lowering until their nose nearly touched the surface, keeping a straight line from ankles to crown. Once wall push-ups felt easy, we transitioned to incline push-ups (hands on a bench or countertop). Each progression built strength and confidence without pain. The key was precision, straight wrists, engaged glutes, and controlled descent. Start with three sets of 10-12 reps every other day. Rest fully between sets. Focus on form, not fatigue. This phase lays the groundwork for everything that follows. Phase 2 – Strength: Mastering the standard push-up (Weeks 3-4) By week three, the wall becomes too easy, and that’s exactly where the transformation starts. The next question every client asks me is, “So, how do I get better at push-ups?” The answer is control, not chaos. This phase focuses on tempo, alignment, and breathing rhythm. I’ve worked with countless clients who struggled here, not because they were weak, but because their bodies had never been taught what “tight” actually feels like. The fix is systematic: I ncline to flat tran sition: Move from a bench to the floor once you can perform 12 solid incline reps with perfect form. Negative reps: Lower for a slow count of 3, pause just above the floor, then reset. This builds eccentric strength fast. Core lock-in : Imagine drawing your ribs toward your pelvis. A rigid midsection turns a push-up into a full-body press. Breathing cue: Inhale on the way down, exhale sharply as you push through the palms. Train 3 sets of 8-10 reps, resting 60-90 seconds between sets. Every rep is feedback. When your core stays engaged and your shoulders glide without pinching, you’ve mastered the standard form and earned the right to chase advanced progressions. Phase 3 – Mastery: Advanced push-up variations for total control (Weeks 5-6) By week five, strength is no longer the challenge, precision is. This stage separates people who do push-ups from those who own them. Once clients can perform standard push-ups with tight alignment and consistent rhythm, I introduce advanced push-up variations designed to build power, symmetry, and total-body awareness. Here’s how I progress my clients: Diamond push-ups : Hands form a triangle beneath the chest. This variation hammers the triceps and inner chest while teaching elbow discipline. Decline push-ups : Elevate your feet on a bench. The downward angle hits the upper chest and front delts for stronger pressing mechanics. Tempo push-ups : Use a 3-second descent, 1-second pause, and explosive rise. This develops control and fast-twitch coordination. Staggered-hand push-ups : One hand slightly forward, one back. This builds unilateral stability and mimics athletic pushing patterns. Each exercise exposes weak links, forcing your core and shoulders to sync under load. Perform 3-4 sets of 8-10 reps per variation, rotating through them across the week. Mastery isn’t about adding more reps, it’s about refining every inch of movement. When you can maintain posture, breath, and focus through these advanced push-up variations, your upper body becomes both powerful and intelligent. Phase 4 – Hybrid & explosive push-up training (weeks 7-8) Once your foundation and control are locked in, it’s time to awaken speed and power. This phase is where your explosive push-up training begins, training your nervous system to fire faster, your muscles to react quicker, and your mindset to operate like an athlete. I teach clients to think of explosiveness as controlled aggression. You’re not throwing your body off the floor, you’re teaching it to express stored energy efficiently. These variations demand precision and intent: P lyometric push-ups (clap or pop-up ): Push with enough force for your hands to leave the floor. Land softly, elbows slightly bent. This builds fast-twitch power and reaction speed. I often say... “You go down to go up to make it airborne!” Ha nd-release push-u ps: At the bottom, lift your palms off the ground briefly before pressing up. It reinforces full range and eliminates momentum. Expl osive incline push-u ps: Use a stable bench or bar and explode upward. Great for beginners easing into power training. Core-integrated combos: Pair push-ups with mountain climbers or plank rotations. This creates a hybrid stimulus, strength, stability, and endurance in one sequence. Perform four sets of 6-8 reps for explosive drills, resting 90 seconds between sets. The goal isn’t fatigue, it’s velocity. Quality reps done with intent will reprogram your strength pattern faster than volume ever could. In this stage, you’re no longer just performing push-ups. You’re training your body to respond like a weapon, stable under tension, calm under pressure, and capable of rapid force output when needed. Phase 5 – Longevity & trainer’s secrets: The art of sustainable strength The final phase isn’t about pushing harder, it’s about staying powerful for life. After years of coaching men and women across every fitness level, I’ve learned that push-ups for longevity are built on recovery, rhythm, and respect for the joints that make movement possible. Longevity comes from consistency, not punishment. When clients try to “out-train” their fatigue, they end up with shoulder strain, wrist pain, or burnout. The smarter approach? Treat each push-up as a skill you intend to keep for decades. Here are my core trainer secrets: B alance every push with a pu ll. Pair push-ups with band rows or reverse flys to protect the shoulders. Mo bility is mai ntenance. Two minutes of shoulder circles, wrist rolls, and cat-cows before training prevent months of setbacks. Prioritize recovery. 48-72 hours between push-up sessions keeps your nervous system primed, not drained. Posture wins. Keep the spine long and chest open in daily life, great posture turns every movement into micro-reps of confidence. When performed with focus, push-ups become more than exercise, they’re a ritual of presence. They teach you how to move with power and grace, and they reward those who practice with discipline over ego. Every rep you perform is a statement, I’m still strong. I’m still in control. I’m still building forward. That’s the real legacy of this push-up progression plan, strength that endures long after the workout ends. Conclusion: The floor won’t wait forever There’s a window where your body still listens to your ambition, and that window won’t stay open forever. Strength fades quietly when you delay action, but discipline compounds fast when you start now. You don’t need perfect conditions or a full gym. You just need movement, one deliberate rep at a time. Every push-up today sets the foundation for who you’ll be tomorrow. That’s why this push-up progression plan isn’t just a workout, it’s a challenge against time itself. Every day you hesitate, your edge dulls a little more. Every day you act, it sharpens. So, before this moment passes, drop down. Prove to yourself that hesitation doesn’t own you. The floor is right there, waiting for you to work out. Don’t let your excuses stop you from improving arm strength. Follow me on Facebook , Instagram ,   LinkedIn ,  and visit my website  for more info! Read more from Adam Skoda Adam Skoda, Masculine Mindset Coach Adam Skoda is a fitness professional and author of 77 Ways to Develop a Masculine Mindset, helping men build confidence, self-discipline, and personal power. He is the founder of multiple training programs that blend psychology, fitness, and communication to create lasting transformation. With a background in high-performance coaching, Adam shares practical tools for emotional control and mental resilience. His podcast explores identity, status, and the modern masculine journey in relationships, discipline, and self-mastery.

Written by Ali Braid, Trainer and Facilitator Ali Braid is a highly recommended trainer and facilitator of learning conversations. With over 21 years of experience in the recruitment industry, Ali has trained thousands of recruiters to work smarter and enjoy their careers in this highly pressurised industry. Q4 can feel like a race to the finish line. Budgets tighten, hiring slows, and people start thinking more about holidays and the Christmas party than what comes after the hangover. But smart recruiters know this is prime time to gain an edge. Whether you are closing deals or planting seeds for Q1, how you use these last few months can make or break your pipeline. Here is how to make Q4 count, and trust me, these work 1. Close what can be closed fast If there are open roles on your desk, move them fast. Decision-makers often want hires wrapped before year-end or pushed into Q1. Your job is to remove friction. Be more proactive than usual, cut delays, tighten interview feedback loops, and push for final decisions. Pro tip: Use urgency as your friend. Hiring now means smoother onboarding in January, when most teams want to hit the ground running. 2. Build your Q1 pipeline like a machine Even if roles are on hold, conversations are not. This is your moment to get ahead. Reconnect with warm clients and candidates. Schedule discovery calls for January. Line up talent pools so you are not starting cold in Q1. Pro tip: Block time each week for future desk work, such as sourcing, nurturing, and lead generation, to build post-holiday momentum. 3. Own the relationship game When hiring slows, relationships matter more than ever. The recruiters who stay top of mind during quiet months are the ones clients and candidates call first when the budget opens up. Send personalised check-ins. Share market intel or salary insights. Celebrate your clients’ wins on LinkedIn. Pro tip: Create a hit list of 20 key people, clients, or candidates, to touch base with before the year ends. What to do if the market is quiet? Do not panic, get strategic. A quieter market is an opportunity in disguise. Sharpen your tools: Use the downtime to clean up your CRM, refresh your LinkedIn, optimise your outreach templates, and level up your tech stack or automation. Double down on content: Create value-led content, market updates, hiring tips, or candidate guides. Show you are still in the game and have your finger on the pulse. Audit and reflect: What worked this year? What did not? Get clear on your strengths, weaknesses, and where you can level up. Use this clarity to hit Q1 with confidence. Q4 is not about waiting it out, it is about setting yourself up. Finish strong, and you will not just start 2026 ahead of the pack, you will be leading it. And do not forget, any marketing content you create can be repurposed next year. Nothing is ever wasted. Want a customised Q4 action plan for your desk or niche? Drop me a message, and let us spend half an hour mapping it out together. Let us call it an early Christmas present. Follow me on Instagram , LinkedIn , and visit my website for more info! Read more from Ali Braid Ali Braid, Trainer and Facilitator Ali Braid is a trainer, facilitator, lifelong learner, and speaker. She has spent the last 17 years training, coaching, and mentoring leaders and recruiters across the UK and worldwide. Dedicated to her own learning, Ali provides insightful and engaging online, virtual, and in-person training that enhances motivation and always increases the bottom line.

Written by Michael Doyle, Peak Performance and Leadership Expert, Author, Intuitive Coach Michael Doyle is an expert in peak performance and human potential. He has a passion for self-mastery with a focus on consciousness, flow state, and harnessing the quantum field. He believes that when businesses can create a collective flow, they become unstoppable. Your website is often the first impression people will have of you and your business. Whether you are offering a service, selling products, or building your personal brand, your website is your digital storefront, and in today’s world, that storefront is open 24/7. A well-designed site builds trust, communicates your value, and ultimately helps your audience take the action you want them to take. My recent website  project left me amazed by the team’s dedication, consistency, and the exceptional quality of their work. Currier Marketing  fully delivered high-quality results within impressive timelines. Their team had clearly taken the time to review my business, content, and all context I provided them, and it was reflected in the initial draft site presented to me. The process of working with their developers to make changes was seamless, and their systems mitigated any potential communication errors. Their effective approach removed the extra time I found myself previously spending when working with other developers for my clients. Too often, businesses jump into design or hire a developer without first getting clear on the fundamentals. The result? A beautiful website that doesn’t perform, or a cluttered site that confuses visitors instead of converting them into clients or customers. Below are 11 key considerations to help you build a website that not only looks great but also adds value to your customers and works effectively for your business. 1. Clarify your purpose and goals Before you design a single page, ask yourself: What is the purpose of this website? Do you want to generate leads, sell products, educate your audience, or simply build brand credibility? Your answer shapes every decision that follows. Think in terms of measurable goals. For example: “I want to generate 50 new leads per month.” “I want to increase online sales by 20 percent in the next quarter.” “I want to position myself as a thought leader in my industry.” When you are clear about your goals, you avoid the trap of adding unnecessary features or content that distracts visitors from what matters. 2. Understand your audience Your website is not for you, it is for your customers, clients, or community. Take time to define who they are, what challenges they face, and what they are looking for when they land on your site. Ask yourself: What are their biggest frustrations? What language do they use to describe their needs? What motivates them to act? When you know your audience well, you can create messaging, design, and calls to action that resonate with them. A good website speaks directly to the people you most want to serve. 3. Keep your messaging clear and simple One of the most common mistakes businesses make is overloading their website with too much information. If a visitor cannot understand who you are, what you offer, and how to take the next step within 10 seconds, they are likely to leave. Your homepage should answer three critical questions: What do you do? Who do you help? How can someone take action? Use simple, benefit-driven language rather than jargon. Instead of saying, “We provide innovative solutions for organizational development,” say, “We help businesses build stronger teams and increase productivity.” Clear messaging builds trust and makes people want to learn more. 4. Design for user experience Focus on the essentials, how fast your site loads, how well it performs on mobile, how easy it is to navigate, and how optimized it is for SEO. A beautiful design is important, but functionality matters more. Visitors should find your site easy to navigate, visually consistent, and fast to load. If they struggle to find what they need, they will leave. Key principles of good user experience include: Navigation: keep menus simple with clear categories. Layout: use white space, headings, and visuals to guide the eye. Speed: optimize images and hosting so pages load quickly. Mobile first: ensure your site works seamlessly on smartphones. For many businesses, most traffic comes from mobile users. Remember, design is not just how a website looks. It is how it works. 5. Build credibility and trust People do not just buy products or services, they buy confidence that you can deliver. Your website should quickly establish credibility. Some ways to do this include: Professional visuals: use high-quality photos and graphics. Testimonials: feature quotes, videos, or case studies from happy clients. Certifications or media mentions: share logos or links that validate your expertise. About page: tell your story in a way that humanizes your brand and connects with your audience. Trust is the currency of online business. A site that feels professional and transparent will always convert better than one that looks rushed or incomplete. 6. Make calls to action clear A call to action (CTA) is the step you want visitors to take, buy now, book a call, download a guide, or join your newsletter. Without strong CTAs, even the most beautiful site will fail to generate results. Best practices include: Place CTAs throughout your site, not just on one page. Use action-oriented words: “Book your free consultation” instead of “Submit.” Make buttons visible and consistent in style. Offer value. People are more likely to share their email if they get something useful in return, like a free resource. Every page should have a purpose, and every purpose should lead to a clear next step. 7. Create valuable content Your website should not just be a static brochure. To attract and engage visitors, it needs fresh and useful content. Blog posts, articles, guides, videos, and podcasts are excellent ways to showcase your expertise and improve search engine visibility. When creating content, think quality over quantity. One well-written, relevant article that solves a real problem for your audience is worth far more than five generic blog posts. Over time, valuable content builds authority and keeps people coming back. 8. Optimize for search engines (SEO) Having a great website is meaningless if no one can find it. Search engine optimization helps your site appear in Google and other search results when people are looking for what you offer. Basics of SEO include: Researching keywords your audience searches for. Including those keywords naturally in your titles, headings, and copy. Writing clear meta descriptions for each page. Using alt text for images. Ensuring your site is fast and mobile-friendly. SEO is a long-term game, but it is one of the most cost-effective ways to attract qualified traffic. 9. Focus on security and reliability Your website must feel safe for visitors. Security matters for protecting customer data and maintaining trust. Make sure you: Use HTTPS (a secure SSL certificate). Keep software, plugins, and themes updated. Choose a reliable hosting provider. Back up your site regularly. Even if you are not selling products online, people want to know your site is safe. A small lock icon in the browser bar goes a long way in reassuring them. 10. Think about scalability Your first website does not have to be perfect, but it should be built on a platform that can grow with you. If your business expands, you do not want to start from scratch. Ask yourself: Will I need e-commerce in the future? Will I want to add online booking or membership areas? Is my site easy to update on my own? A scalable website saves you money and headaches as your business evolves. 11. Measure and adjust Launching your site is not the finish line, it is the starting point. Track performance through tools like Google Analytics or built-in dashboard metrics. Pay attention to: Which pages people visit most. Where visitors drop off. What actions they take or do not take. Use this data to make informed changes. A website is a living asset, not a one-time project. The businesses that win online are those that continually refine and improve based on real user behavior. Conclusion on building a website Creating your website is one of the most important steps you will take in building your business. It is not just about design or technology, it is about creating an online presence that reflects your values, speaks directly to your audience, and helps them take meaningful action. The key is to focus on clarity, simplicity, and strategy. When you know your goals, understand your audience, and design with trust and usability in mind, your website becomes more than just a digital space. It becomes a growth engine for your business. Remember, your website is never done. Keep learning, updating, and improving over time, and it will keep serving you for years to come. Follow me on  Facebook , Instagram , LinkedIn , and visit my website  for more info! Read more from Michael Doyle Michael Doyle, Peak Performance and Leadership Expert, Author, Intuitive Coac h Michael is a peak performance and leadership expert, a best-selling author, a gifted speaker, an intuitive coach, and a professional musician. He has an innate ability to unlock the potential in others. His process is powerful, having transformed his own life from being exhausted, overweight and stuck, to where he is now thriving. Taking a common-sense approach, he effectively motivates, influences, and guides companies and their teams to work in a “collective flow.”

Melissa Owens is an Executive Coach and expert in well-being, dedicated to helping leaders overcome burnout and achieve balance. With an MBA and an ICF certification, she specializes in empowering top executives to thrive both personally and professionally. Through her coaching, Melissa helps clients elevate their impact by integrating emotional intelligence, leadership, and wellness practices. Her mission is to create healthier, more resilient leaders, equipping them with the tools for sustainable success. Melissa is the founder of WellEquippedLeadership.com . Melissa Owens , Executive Well-being Coach Introduce yourself! Please tell us about you and your life, so we can get to know you better. (Feel free to share your hobbies, your passions, your family life, your pets, and anything that makes you unique.) I live in Atlanta with my husband and our five kids – and an extended family that’s joyfully close-knit. In a world where families are often scattered, it’s a rare blessing to walk with my sisters and have dinner with my parents every week. I grew up as the oldest of five daughters in a big-hearted Italian American family, where love was measured in meals. My grandmother – my favorite person – immigrated to the U.S. at sixteen and taught me the art of “making something out of nothing.” Her seventeen-year struggle with Alzheimer’s later inspired my devotion to health and wellness, especially after becoming a mom myself. When my second child was born, I realized how hard it is to raise healthy kids in an unhealthy food culture. I devoured everything I could find on holistic health and made it my mission to teach other moms to do the same. Over the years, I’ve learned that family is my organizing principle. That insight helped me design my work around presence – being home when the bus pulls up, hugging my kids as they share the beautiful chaos of their day. Those fleeting conversations are my daily reminder of why I do what I do.   How and why did you transition from health coaching to career coaching? After a decade in health coaching, I realized that no diet or supplement could heal the damage of a toxic job. My clients weren’t sick from what they were eating – they were sick from where they were working. That realization changed everything. I began focusing on one of the most overlooked “primary foods” of all: meaningful work. Because the truth is, wellness isn’t just what’s on your plate – it’s what’s on your calendar.   What initially drew you toward integrating emotional intelligence and well-being into executive coaching? My path toward emotional intelligence started in the trenches of motherhood. With three kids under four, I remember craving just one day of control – one day where I could call the shots. My mental bank account was in the red: constant fatigue, self-doubt, and reactivity. What I didn’t know then was that I was living through burnout. I simply lacked the emotional intelligence for a role that demanded so much of it. That awakening became my healing – and eventually, my calling as a coach.   From your experience, what's the most common misconception leaders have about burnout and achieving balance? The biggest misconception about burnout is that it only happens to people who work too hard. In reality, it’s often the opposite – people who care deeply, but whose values no longer fit the work they’re doing. Burnout shows up quietly: apathy, irritability, brain fog, or running on autopilot. We misdiagnose it as fatigue or frustration, then try to fix it with temporary relief: a vacation, a spa day, a glass of wine. But real self-care isn’t escape; it’s reflection. Burnout, to me, is simply doing too much of the wrong kind of work. When our values aren’t invited to dinner, it doesn’t matter how fancy the meal is – something essential is missing.   How did your journey as a stay-at-home mom raising five children influence your coaching philosophy and approach? Raising five children taught me that no two humans – no matter how similar – grow the same way. Each of my kids has their own blueprint: a distinct mix of values, aptitudes, and dreams. Coaching is no different. That perspective keeps my approach completely individualized. No templates. No prefab paths. Just thoughtful, custom design – one client at a time.   What unique strategies do you use to help leaders cultivate resilience and emotional intelligence? I often tell my clients that becoming “well-equipped” as a leader is a lot like being a great cook. You don’t need a shiny new set of tools or exotic ingredients – you just need to know how to use what you already have. Every leader has a kitchen full of raw materials: their strengths, experiences, values, and stories. But over time, many forget what’s on their shelves or convince themselves that what they have isn’t enough. My coaching begins with a thoughtful self-discovery process that helps leaders rediscover these essential “ingredients.” We unearth the values so core to who they are that they often “meet” themselves for the first time through this new lens. I coach them to craft a foundational human statement – a clear, purpose-driven understanding of what they’re here to do and why it matters. From there, we identify which activities truly animate those beliefs and which ones drain them. That clarity becomes their recipe for resilience. It allows them to lead from a place of authenticity rather than exhaustion. And the first step on that path is often forgiveness, releasing the guilt and self-judgment tied to past missteps so they can show up fully in the present. Once that foundation is in place, we begin cultivating higher-level emotional intelligence skills that elevate them from good to exceptional. Using the internationally acclaimed Genos Emotional Intelligence framework , I help leaders strengthen self-awareness, empathy, and emotional reasoning – skills that not only build better leaders but healthier human beings. Can you share a memorable success story of an executive you've coached who transformed their leadership through improved well-being? I once worked with a female executive who had built her entire identity around being the hero. Her worth was tied to crisis – she felt most valuable when everything around her was on fire. But when calm finally came, she felt lost, unsure who she was without the chaos. Through coaching, we peeled back the layers to uncover her core values, the things that made her come alive as a person, not just as a problem solver. As she reconnected with what truly energized her, she began to make space for new priorities and a new kind of leadership – one that wasn’t fueled by adrenaline, but by alignment (and the prospect of one day getting married!). The shift was profound. She moved from constantly reacting to intentionally creating. That mindset change brought the missing ingredients to the table for a richer, more sustainable sense of fulfillment.   What's one essential piece of advice you'd give executives struggling to prioritize their health alongside high-level career demands? Treat your well-being as a strategic priority, not a side project; it’s the operating system that runs everything else. Without it, your performance, creativity, and relationships all suffer. Start by noticing where misalignment exists, where your time, energy, and values don’t match. Then, make one small but meaningful change that restores congruence. It might be setting firmer boundaries around rest, scheduling reflection time before big decisions, or re-evaluating which meetings actually deserve your presence. Sustainable success comes when leaders realize that health fuels high performance, not the other way around. Tell us about your greatest career achievement so far. My greatest achievement has been helping leaders rediscover who they are underneath the titles, expectations, and constant pressure to perform. I’ve watched executives move from exhaustion to energy, from confusion to clarity, and from self-doubt to purpose. Building Well-Equipped Leadership has allowed me to integrate everything I value - emotional intelligence, well-being, family, and meaning, into one body of work. It’s deeply fulfilling to know that what I’ve built is not just a coaching practice, but a movement toward healthier, more human leadership. If you could change one thing about your industry, what would it be and why? There’s a temptation to treat coaching like a transactional service, “fix this behavior, hit this goal.” But true leadership development requires depth, reflection, and time. In the same way that companies invest in environmental sustainability for their processes, I would love to see them invest in human sustainability, the care, growth, and restoration of the people who make the work possible. When leaders operate from depletion, they create what I call social pollution – a ripple effect of stress, disengagement, and disconnection that seeps into teams and the organizational culture. But when leaders are well, emotionally aware, and purpose-driven, the opposite happens: they become powerful forces for health and belonging. I’d like to see organizations view coaching not as a perk for burnout recovery, but as a proactive investment in cultivating emotional resilience and human connection across all levels of leadership. When leaders thrive personally, cultures change systemically. Tell us about a pivotal moment in your life that brought you to where you are today. The most defining moment for me came during the years I spent as a stay-at-home mom with three little ones under four. I was exhausted, lonely, and questioning my identity. What I didn’t realize then was that I was living through burnout. That period became my greatest teacher. It forced me to confront the importance of emotional intelligence, self-awareness, and the need to design a life aligned with my values. That journey set the foundation for everything I do now. It gave me empathy for people who appear strong on the outside but are quietly struggling on the inside. It also gave me the conviction that well-being is not a luxury – it’s a leadership imperative. That’s what inspired me to build Well Equipped Leadership: a place where purpose and health can coexist, and where leaders learn that the best way to lead others is to first be well themselves. About the author: Melissa Owens, MBA, ACC, is an Executive Coach and Emotional Intelligence Practitioner dedicated to helping leaders thrive from the inside out. She’s the founder of Well Equipped Leadership , based in Atlanta, GA.  Send her a note: melissa@wellequippedleadership.com Follow me on LinkedIn and visit my website for more info! Read more from Melissa Owens