Written by Mark Mathia, Chief Catalyst Officer & Business Strategist Mark Mathia, Chief Catalyst Officer & Gallup-Certified Strengths Coach, leverages 30+ years in the C-suite to accelerate profitable growth for founders and executives worldwide. Creator of CatalX(tm), a proven framework fusing profit strategies, elite communication, and energy mastery-he helps leaders dominate rooms, scale faster, and avoid burnout. You already feel it. The tightness in your chest when the laptop finally closes, and you realize you haven’t truly looked your partner in the eye all week. The quiet fear that the harder you push, the smaller your margins get in money, in energy, in joy. We’ve all been sold the same lie, big success demands big sacrifice. I’m here to tell you the opposite is now proving true, again and again, in real balance sheets and real relationships. When leaders stop letting the business run them and start running the business from their full humanity, margin appears everywhere at once. According to Gallup’s State of the Global Workplace 2024 Report, low employee engagement and burnout cost the world’s economy an estimated $8.9 trillion each year, about 9% of global GDP.[1] Here are three recent stories that show exactly how that happens The driven sales executive: Burnt to brilliant Top rep in the region again, but the 80-hour weeks had her quietly planning an early exit from the career she loved. “Mark, I’ve got maybe five years left in me.” Using the CatalX PSE™ coaching methodology, we helped her see her genius wasn’t grinding harder; it was leveraging talent around her. We mapped her strengths to outcomes. Empowered her actions and clarified boundaries. The results were amazing, we protected her energy by focusing on what is essential. Months later, she crushed sales goals with 25% less effort and texted me on her 50th birthday: “I can now do this joyfully and enjoy my family for another twenty years.” The non-profit leader: Redzone to redeemed A beloved regional non-profit bled money for six straight years. The new Executive Director (ED) was exhausted in the midst of the turnaround, and the mission was at risk. CatalX PSE™, we started with aligning strengths to the mission, we reworked key strategies, and finally ended the glorification of hustle by recognizing that grind alone does not make us great.  Eight months later: Fully funded, grants at an all-time high, with an employee satisfaction score rising, and the ED able to spend time with her family to fully recharge while serving more people than ever! The healthcare-tech founder: Grind to grace A founder, busy aligning bits and pieces of a vision while drowning daily in fires. “I’m being managed by my board instead of owning the vision.” CatalX PSE™ The process moved us to create space to think. The psychology pillar helped us to successfully reach for ownership, close the deal, and build a profit-first/people always blueprint. The result was energy guarded. Result: Seven-figure enterprise closing deals without discounting, a profitable new company launched, and every evening space to walk with his wife.  These aren’t exceptions. They’re the new pattern. When the leader runs the business (instead of letting the business run the leader), profit expands, and life improves. When the business runs the leader, both eventually collapse. Here are three experiments you can run this week Psychology: The 15-minute genius huddle Gather your team (or just your family) and ask: What are the two outcomes that matter most right now? What are my top natural strengths, and how do they move those outcomes? What is one behavior I should amplify this week to play bigger in my genius? Ready for the full unlock? Take the official CliftonStrengths assessment and book a complimentary 45-minute discovery session with me. Strategy: The one-page margin blueprint One hour, one page: Simple strategy, big results. Select one North-Star outcome/goal for the next 90 days (make it profit-specific) Determine a maximum of three steps that move the goal forward Add a name/assign someone to every step. Fully empower your team to deliver Set a new 15-minute weekly rhythm: Monday big 3 goals for the week, Friday wins. Ready for the full unlock? Run my free 8-minute Profit Simulator  and see exactly how many hidden margin dollars are trapped right now.  Energy: Stop surviving on fumes and start running on rocket fuel Most leaders think “energy” means another supplement or gym routine. The fastest wins come from two 3-minute habits that cost nothing: Move 1: The 60/5 breath reset (60 seconds) Before any conversation that matters (tough feedback, big sales call, or dinner with someone close to you): Inhale through your nose for 4 seconds Exhale through your mouth for 6 seconds Repeat 5 times You’ll feel your shoulders drop and your mind sharpen instantly. Do this 3-5 times a day. Move 2: The 5-minute daily shutdown Every single night before you leave the office or close the laptop: Write down everything you actually got done today (even the small stuff your brain loves proof). Write tomorrow’s Top 3 priorities. Close the notebook or app and say out loud: “Day complete.” Then leave the work thoughts behind. Your sleep and your family will thank you. Do just these two moves for seven days and you’ll feel the difference in your body, your clarity, and your relationships. Ready for the full unlock on sleep? If you’re getting less than 7 hours most nights (or more than 9 and still dragging), do one normal night with an at-home sleep test. It’s literally a disposable finger clip you wear while you sleep, no wires, no lab. Results in days, often covered by insurance. Email me with “sleep” in the subject line ,  and I’ll send you my complimentary Margin Restore Sleep Protocol. It’s a downloadable worksheet complete with a seven-day challenge to better sleep.  Final call to action: The one that sticks Pick one experiment this week (just one). The 15-minute Genius Huddle, the One-Page Margin Blueprint, or the two dead-simple Energy moves that take less than 7 minutes a day. Whether you select the starter version or the full unlock option, both recommendations work. Do the starter, and you’ll feel the shift. Do the full unlock, and you’ll never want to go back to running on fumes. Then come back here and tell us in the comments what actually moved. One sentence is enough: “Cut meetings by 40%.” “Finally slept through the night.” “Closed the deal and still made date night.” Your sentence becomes the next leader’s proof that this isn’t a theory, it’s the new standard. Because here’s the line I want etched on your mirror, your whiteboard, and your heart. When the leader runs the business, profit and life both multiply. When the business runs the leader, both slowly die. You still get to choose, and the choice is made in moments like this one. Choose once this week. Choose again next week. Keep choosing until the margin is no longer a hope; it’s your operating system. I’ll be reading every comment. I can’t wait to celebrate what you create. What’s your move? Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Mark Mathia Mark Mathia, Chief Catalyst Officer & Business Strategist Mark Mathia is a former C-suite executive turned Chief Catalyst Officer and Gallup-Certified Strengths Coach with over 30 years leading and advising national organizations. He created the CatalX™ framework to help founders and senior leaders master high-stakes communication, accelerate profitable growth, and sustain peak performance without burnout. His clients, CEOs, founders, and executive teams, consistently scale faster, win bigger deals, and lead with greater clarity and energy. When he’s not coaching one-on-one or speaking to leadership teams, Mark distills battle-tested insights on influence, profit acceleration, and human performance. Reference: [1] Gallup, 2024. State of the Global Workplace Report

The holiday season often brings a whirlwind of stress and emotional pressure. In the upcoming 'Calm in the Chaos' virtual workshop, women will discover powerful strategies to navigate the holidays with peace and presence. Led by expert coaches, this session will offer tools for managing emotional overload, building healthy boundaries, and embracing balance, allowing you to enjoy the season without the burden of stress. Creating space for peace amid the holiday rush Goodyear, AZ – Twanna Carter Professional & Personal Coaching, LLC has announced the upcoming Calm in the Chaos – Finding Peace and Presence During the Holidays, a virtual workshop scheduled for December 14, 2025, via Zoom. Designed as a grounding and supportive space, the workshop helps women navigate holiday stress, emotional pressure, and the end-of-year mental load with clarity and grace. The event provides practical tools to manage emotional overload, protect inner peace, and build healthy boundaries. Participants will explore ways to move through the holidays with a renewed sense of balance and grounded presence. Guided by experienced executive coaches The workshop will be led by Dr. Twanna Carter, a certified executive coach and resilience expert, alongside Ms. Londone Reid, an executive coach and certified Clarity Catalyst Instructor. Together, they will guide participants through exercises and discussions that encourage mindfulness, reflection, and emotional clarity. “We’re helping women release the heaviness of 2025 and walk into 2026,” said co-facilitator Londone Reid. “The holidays can amplify emotional pressure, but this experience offers women tools to recenter, reconnect, and refocus their energy on what truly matters.” The program integrates mindfulness-based techniques and emotional boundary-setting practices within a framework participants can easily apply in both professional and personal contexts.   Helping women carry less and thrive more For many women, the end of the year brings invisible weight, expectations, emotional labor, and the need to balance multiple responsibilities. Dr. Carter and Ms. Reid recognize the unique pressures women face during this season and provide a safe, judgment-free space for reflection and renewal. Dr. Carter explains that emotional overload often arises from the cumulative demands of family, work, and personal expectations. The Calm in the Chaos workshop offers practical strategies to identify stress triggers, set healthy emotional boundaries, and regain control over mental and emotional well-being.   “Our mission is to help women reconnect with themselves, understand the signs of emotional fatigue, and cultivate sustainable practices to prevent burnout,” said Dr. Carter. “When women learn to release the noise around them, they can fully embrace calm and presence, even during the busiest times of the year.”   Registration and participation details The Calm in the Chaos - Finding Peace and Presence During the Holidays workshop will take place on December 14, 2025, via Zoom. Registration is now open here . Early registration is encouraged, as space is intentionally limited to maintain a supportive and interactive environment for participants. Registrants will receive participation details, access links, and preparatory materials in advance of the event. About Twanna Carter Professional & Personal Coaching, LLC Twanna Carter Professional & Personal Coaching, LLC delivers executive coaching that helps Black women executives enhance visibility, secure greater compensation, and achieve balance in their professional and personal lives. Media contact Business: Twanna Carter Professional & Personal Coaching, LLC Contact Name: Twanna Carter, PhD Email: twanna@twannacarter.com Country: United States Website

Written by Brittney Hall, Entrepreneur and CEO Brittney Hall is the CEO and Founder of The Revenue Agency, a growth strategist known for turning big ideas into offers that sell. She blends sharp marketing and sales strategy to help entrepreneurs maximize revenue and scale with clarity. Personal excellence used to be the baseline standard in work and life. Yet, over the years, expectations have lowered, and mediocrity has become more common. In this article, Brittney Hall explores why personal excellence is essential for both individuals and organizations and how it can be reignited through leadership, community, and a renewed sense of ownership. Personal excellence used to be something people took pride in. Showing up prepared and answering the phone, caring about the customer, and taking initiative without being asked.   It wasn’t extraordinary. It was the baseline.   But over the last decade, and especially since the pandemic, something has shifted. Standards have slipped. Work ethic has eroded. Personal accountability has become optional. And the ripple effects show up everywhere, from customer service to leadership to the overall energy inside our communities. Recently, I called a local business for something simple. No one answered. I tried again, still nothing. Eventually, I drove across town and found five employees standing around in the department I had been trying to reach. It wasn’t a staffing issue. It wasn’t a capacity issue. It was a standards issue. This is becoming more common than any of us would like to admit. And while the easy narrative is, “People just don’t want to work anymore,” that explanation doesn’t go far enough. Because even the people who do want to work often aren’t being set up or asked to perform at their best. The real issue is deeper, "We’ve lowered the bar for what it means to show up well."   And as leaders, executives, entrepreneurs, and community builders, it’s time we talk about how to raise it again.   Excellence isn’t about perfection. It’s about ownership Personal excellence has never meant being flawless. It’s not about unrealistic expectations or pushing people toward burnout. It’s about something much simpler and much more human: Taking pride in how you show up. As a young person, I scrubbed floors in the coffee shop where I worked on my downtime, not because it was assigned to me, but because I wanted to be someone the owner trusted. I knew that opportunities flowed to the people who took initiative, added value, and treated their role with respect, no matter the title. Those habits shaped my career. They shaped my leadership. And today, they shape my work inside The Revenue Agency.   But somewhere along the way, our cultural relationship with work ethic shifted. We stopped expecting excellence, and therefore, people stopped offering it. When no one models high standards, holds the line, or teaches the next generation what ownership looks like, mediocrity takes root. The result? Teams underperform. Leaders get frustrated. Customers feel it. And the organization pays for it.   Excellence thrives in community, not isolation One of the biggest misconceptions is that excellence is purely an individual trait, something people either have or don’t have. That’s far from true. Personal excellence grows in environments where it’s encouraged, expected, and modeled. It thrives in cultures where accountability is normal, feedback is healthy, and leadership is more than a title. It’s an example. When people are surrounded by others who stretch them, inspire them, and challenge them, they rise. When they’re surrounded by apathy, they shrink.   This is one of the major reasons businesses are struggling. We’ve forgotten how much human beings are shaped by the circles they’re a part of. Excellence is contagious. So is mediocrity, which leads to the question. If we want to elevate the way people work, think, and lead, where do they learn how? Rebuilding standards starts with creating places that call people higher In my work with entrepreneurs, leaders, and brands, I’ve seen a universal truth. People want to be their best. They just don’t always know what the next step is. And they rarely have a community around them that pushes them in the right direction.   That’s why we’re launching Against The Grain, a community built for people who refuse to be average. People who want to lead with integrity, raise their standards, strengthen their identity, and do work they’re proud of. Because the antidote to a society slipping in excellence is not more rules or more pressure. It’s more leaders. More encouragement. More accountability. More places where growth is the norm, not the exception. Sometimes, all someone needs to unlock their next level of excellence is someone who believes in them, a community that challenges them, and a clear next step.   If we want excellence back, we must live it At the end of the day, rebuilding standards isn’t about criticizing the next generation or longing for the past. It’s about choosing to be the example. As employers, we must model what excellence looks like. As leaders, we must invest in our people. As individuals, we must hold ourselves to the same standards we expect from others.   The world doesn’t need more warm bodies filling roles. We need people who are fully alive in their purpose, confident, equipped, and empowered to bring their best. Excellence isn’t outdated. It’s desperately needed. And it starts with us, together. Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Brittney Hall Brittney Hall, Entrepreneur and CEO Brittney Hall is a serial entrepreneur and the CEO of The Revenue Agency. She got her start building and scaling businesses in the health and wellness space, where her love for leading teams and creating dynamic, people-first cultures took root. She’s scaled multiple companies to 7 figures, building the systems and operations that fuel sustainable growth. Brittney now runs her company alongside her husband and best friend, and together, they’re raising two incredible kids.

Written by Johanna Halldén, Transformational Coach Johanna Halldén is a certified coach, NLP and Time Line Therapy® Practitioner, and founder of JOY CO. She helps leaders, coaches, and speakers unlock their full potential through deep inner work, breathwork, and mental clarity. We live in a time where stress has become almost synonymous with modern life. We talk about it as if it were an unavoidable side effect of being human in the 21st century, too many responsibilities, too much information, too much suffering in the world. We point to the outside world as the cause, the constant news updates, the workload, the uncertainty, the noise. We talk about the world as if it were attacking us, when in reality, it is often our own inner systems that are unprepared for the pace and intensity of what is happening. But what if stress is not primarily about what happens around us, but what happens within us? The nervous system: Our inner barometer for stress The truth is, two people can experience the exact same external situation, a deadline, a crisis, or even a global event, and respond completely differently. One person spirals into panic and exhaustion, while the other remains calm, grounded, and clear. The difference is not luck. It is regulation. Our nervous system is like an inner barometer, constantly measuring whether we are safe or in danger. When this system has been chronically overstimulated, often since childhood, it learns to react even when no real threat exists. Over time, we become addicted to stress hormones like adrenaline and cortisol. We stay alert, tense, and on guard, even when we do not need to be. This is what many people call normal life. The inner work we avoid Modern society has taught us to manage stress, not to understand it. We look for external fixes: digital detoxes, new schedules, better routines. These may help for a while, but they do not reach the root. True change begins when we start to explore the inner landscape that creates our stress responses. When we learn to listen to our bodies, release old emotional imprints, and heal what has kept our nervous system in a constant state of alert. Practices like breathwork, meditation, Time Line Therapy®, hypnosis, and somatic awareness can all help us access and reprogram the unconscious patterns driving our reactions. This is not about avoiding reality, it is about building inner capacity to meet it. A calm human changes the world The more balanced our inner world becomes, the less reactive we are to what happens outside of us. A calm nervous system does not ignore suffering or injustice, it simply meets life from a state of grounded awareness rather than fear. When we are calm, we can act. When we are balanced, we can lead. When we are regulated, we can hold space for others. This is the paradox. The more inner work we do, the more resilient and compassionate we become, not because the world has changed, but because we have. Meeting what lies beneath What happens when we reach our unhealed wounds? How do we meet what arises? When thought has planted it, thought can also remove it. These words remind us that healing does not come from fighting our pain but from meeting it with awareness. Once we see the patterns our mind has created, we can choose differently. We can choose peace. From outer blame to inner responsibility So perhaps it is time we stop asking, “Why is the world so stressful?” and instead start asking, “What inside me still believes I am not safe here?” When we begin to take responsibility for our inner state, we stop being victims of our environment and start becoming conscious creators of our experience. The world does not need fewer stressors. It needs more calm, grounded, self-aware humans. Because peace in the world begins with peace within. Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Johanna Halldén Johanna Halldén, Transformational Coach Johanna Halldén is a certified coach, NLP and Time Line Therapy® Practitioner, and founder of JOY CO. With a background as a management consultant and hundreds of hours coaching leaders, she now guides coaches, speakers, and conscious leaders to awaken their full potential through deep inner work. Her methods combine breathwork, mental clarity, and subconscious transformation to help others live and lead with presence, authenticity, and power. Johanna is passionate about breaking generational patterns and helping others create true inner freedom. Her mission is to help more people lead from the heart and live fully awake.

Written by Jelena Dejanovska, PhD in Arts, Feng Shui Master, BaZi Master Dr. Jelena Dejanovska is known when it comes in life transformation using the Metaphysical Art of Living Method. She is the founder of Feng Shui Academy. Jelena Dejanovska is the author of the book edition Pokrenite svoju energiju (Activate Your Energy), and the creator of the Veliko spremanje života (Great Life Cleansing) program. Every property carries a story, written long before the first stone is laid. Its position, orientation, and surroundings determine how supportive or challenging it will be for those who live or work there. Buying or leasing the wrong space can lead to years of unseen obstacles like financial stagnation, health challenges, or missed opportunities. A Feng Shui check before purchase or site selection ensures that such risks are identified early, so decisions are made with clarity and confidence. The power of the right choice in choosing a property Before narrowing down your options, here are three Feng Shui checks you can apply yourself. These will help you create a shortlist of 2-4 properties, which can then be analyzed in detail through a professional consultation. 1. The surroundings Pay attention to what is around the property. Are there roads rushing straight at the entrance? Is there natural support, such as trees, hills, or gentle protection, behind the building? Does the land feel balanced rather than exposed? 2. The orientation Notice how the building faces. A good orientation allows for steady light, fresh energy, and a sense of openness. Extreme exposures, like a house that feels constantly too dark, can indicate long-term imbalance. 3. The layout Even without a floor plan, look at the basic flow. Is the entrance welcoming and easy to access? Do you feel a natural movement inside, or do you bump into walls and corners? Properties with awkward layouts often bring unnecessary obstacles into daily life. These three tips will help you filter out problematic properties early and focus only on those with true potential. Once your list is narrowed down, a Feng Shui pre-purchase consultation can provide the deeper analysis needed to make a confident final decision. What the analysis covers Feng Shui check provides a clear assessment of both external and internal factors. Surroundings are examined through classical Form School principles about roads, water, natural protection, and environmental features that determine the flow of energy into the property. If floor plans are available, the interior layout is also reviewed, highlighting whether the arrangement of rooms supports or obstructs prosperity, harmony, and health. Any limitations or potential problems are identified, together with practical options for improvement when possible. At the end, the client receives a concise written report with a direct recommendation, buy, avoid, or conditional purchase with adjustments. Clarity that saves time and money Pre-purchase/site selection consultation is designed to prevent costly mistakes. Instead of relying on intuition or aesthetics alone, clients receive measurable insights that reveal the hidden dynamics of a space. The written report (5-10 pages) is paired with an online consultation, making the findings easy to understand and apply. The result is a confident decision that saves time, protects investments, and avoids long-term risks. Real-life examples Case 1: Family harmony restored One couple faced years of difficulty with their child, who never seemed to connect with the family. Communication was strained, and harmony in the household was almost impossible to achieve. When their current rental home was analyzed, the Feng Shui revealed a structural lack in the design and an absence of the property's energy that prevented the child from forming a true bond with the home and the family. Because the problem was architectural and could not be corrected, I advised them not to renew their lease but instead to choose a different rental property. Together, we reviewed three options, and the family selected the one with the strongest support for connection and harmony. Because they were renting, the move was quick and easy. Within three months, the time it usually takes for Feng Shui to reveal its full power, the household transformed into a space of unity, warmth, and happiness. Related article: Boost Sales and Attract Clients with Feng Shui for Small Business   Case 2: Freelancer growth and transition Another case involved a freelancer with a limited budget who was buying his first property. Since he worked from home, it was essential to find a place that supported both living and working, with a dedicated office corner. He saw this home as a transitional step, an investment that would help him generate enough income to later purchase a larger property with a separate working area. Our focus was on selecting a property that aligned with strong business opportunities. The choice proved successful as, within three years, his work had flourished, and he returned for a new consultation. This time, it was to choose a larger residence where we performed a complete Full Residential Feng Shui analysis. Related article: Transform Your Inner Space Even If You Don't Have a Garden Yet   Case 3: Securing a luxury investment A client from abroad was considering purchasing a luxury villa on the coast, an investment worth over one million euros. While the property appeared perfect at first sight, the Feng Shui analysis revealed a critical weakness in its landform, the approach road, and the surrounding flow of energy would, over time, create financial instability and relationship strain. Based on this insight, the purchase was avoided. Within a few weeks, another villa in the same area was reviewed, and this one showed strong long-term support for prosperity and well-being. The client proceeded with confidence, knowing the investment was both financially and energetically secure. Related article: House and Garden Alignment Creates the Premium Level of Feng Shui Living A step the luxury market never skips On the luxury market, where investments often reach hundreds of thousands or even millions, a Feng Shui pre-purchase consultation is usually the very first step. Before a contract is signed, buyers want to ensure that the property will not only hold its value but also become a source of growth and support for generations to come. This is where Feng Shui provides a rare advantage, aligning financial choices with the unseen currents of energy that shape prosperity, health, and long-term success. Building on solid ground A property is more than a structure. It is the foundation on which lives, businesses, and legacies are built. Feng Shui ensures that this foundation is strong, supportive, and aligned with the future its owners want to create. No guesswork, no unnecessary risk, just a clear path toward a property that will serve as a true asset. Follow me on Facebook ,   Instagram , LinkedIn , and visit my  website for more info! Read more from Jelena Dejanovska Jelena Dejanovska, PhD in Arts, Feng Shui Master, BaZi Master Dr. Jelena Dejanovska is an expert in life transformation, life management, and reality creation. Combining ancient knowledge with art and modern lifestyle, she developed a unique method for achieving fulfillment through self-realization. She is dedicated to helping others harness their energy, reach personal goals, and become their best selves, focusing on Chinese metaphysics, especially Feng Shui and BaZi. She is the founder of the Feng Shui Academy, Jelena Dejanovska. Her mission is to be the master of your life.

Written by Rosanna Holmström, Breathwork Facilitator and Public Speaker Rosanna Holmström is a breathwork facilitator, public speaker, and cybersecurity professional. She teaches leaders and high performers how to regulate their inner state and access clarity, resilience, and sustainable performance. What if one of the most powerful performance tools you’ll ever train isn’t strength, speed, or mindset, but your breath? In elite sport, where milliseconds, focus, and recovery determine outcomes, athletic breathwork is quietly becoming a competitive edge. And once you feel what it does to your body and nervous system, there’s no going back. What is athletic breathwork? Athletic breathwork is the intentional use of breathing techniques to improve performance, recovery, and mental control. We train strength, endurance, explosiveness, and technique. But very few athletes are taught to train the system that controls all of it, the nervous system. And your breath is the remote control to that system. Fast, shallow breathing signals danger to the brain. Slow, controlled breathing signals safety. That signal alone can determine whether you move with clarity or panic, control or collapse, precision or chaos. Why breathwork changes performance In high-intensity sport, the body naturally shifts into fight-or-flight. That response is normal. The real issue arises when we cannot efficiently return from that first stress response. Through controlled breathing, we can influence: Heart rate Blood pressure Muscle tension Focus and decision-making Stress-hormone output A 2025 randomized crossover study,  The Effects of Slow Breathing during Inter‑Set   Recovery on Power Performance in the Barbell Back Squat,  demonstrated that slow breathing between sets helps reduce heart rate and blood pressure, and improves recovery markers in resistance-trained athletes. But beyond the science, athletes feel it immediately. They recover faster. They stay clearer. They don’t mentally spiral under pressure. This same nervous-system principle is also shaping leadership and business performance, as explored in my Brainz article: “How Breathwork Is Changing The Corporate World And Why Leaders Can’t Ignore It.” CO₂ tolerance We often interpret breathlessness as a lack of oxygen. In reality, performance breakdown under pressure is far more often driven by carbon dioxide (CO₂), not oxygen. CO₂ is what regulates breathing urgency, nervous system response, and oxygen delivery at the tissue level. When this system is misunderstood or under-trained, athletes lose clarity, technical precision, and recovery capacity under stress. What happens when CO₂ is too low Under pressure, many athletes shift into fast, shallow, mouth-breathing. This rapidly lowers CO₂ levels in the blood, a state called hypocapnia. Low CO₂ creates a cascade of performance limitations: Constricted blood vessels Reduced oxygen delivery to muscles and the brain Increased heart rate and panic signaling Loss of fine motor control Decreased cognitive clarity This is why an athlete can feel dizzy, panicked, disconnected, or “out of air”, even when oxygen is still present in the bloodstream. The Bohr Effect This dynamic is explained by the Bohr Effect, a foundational principle of respiratory physiology. When CO₂ levels are balanced → oxygen is released efficiently to working muscles and the brain When CO₂ drops too low → oxygen binds too tightly to hemoglobin and fails to unload where it’s needed This creates the paradox many athletes experience. You can have plenty of oxygen in your blood and still be oxygen-starved in performance. What happens when CO₂ rises During hard effort, CO₂ naturally increases. This raises breathing urgency, muscle acidity, and neural stress signaling The difference between athletes is not whether CO₂ rises, it’s how the nervous system interprets it. Low CO₂ tolerance → panic, rushing, loss of technique High CO₂ tolerance → calm focus, controlled breathing, sustained execution This is why some athletes lose control when fatigue hits, while others remain calm. Why CO₂ tolerance is a hidden performance skill and how to train it Training CO₂ tolerance means training the nervous system’s relationship to pressure. Instead of interpreting rising internal stress as danger, the system learns something radically different. Rising CO₂ is information, not threat. That single shift creates profound performance advantages: Calmness under pressure Clearer decisions during fatigue Faster recovery between rounds and intervals Higher discomfort tolerance Sharper focus during chaos Reduced panic response As I often say: “If you can remain calm in high CO₂, you can remain calm in almost any stressful situation in your life.” How CO₂ tolerance is built in athletic breathwork CO₂ tolerance is not trained by pushing harder. It’s trained by staying relaxed while internal pressure rises. In athletic breathwork, this is developed through: Nasal breathing under load: Keeping the mouth closed during warm-ups, conditioning, and drilling gently raises CO₂ and stabilizes both heart rate and nervous system control. Apnea training: Breath holds, especially after the exhale, are one of the most direct ways to train CO₂ tolerance. We teach the body to stay soft and clear while pressure builds. This is trained at rest, between strength sets, and between high-intensity intervals. Dynamic breath holds:  Dynamic breath holds, for example, during walking, light drills, or controlled efforts, make CO₂ rise faster than at rest. That’s the whole point. We’re teaching the body to tolerate higher CO₂ levels while still moving with control. Instead of panicking when the internal pressure spikes, you practice staying relaxed, technical, and present inside that rising intensity. Slow breathing during recovery: Extended nasal exhales, and slow-paced breathing retrain the system to downshift fast. Over time, the body stops interpreting internal pressure as a threat and starts interpreting it as manageable intensity. That is the difference between reacting under stress and executing under pressure. What the science confirms Recent research now strongly supports what athletes experience firsthand. A 2024 randomized controlled study  on semi-elite swimmers showed that slow, paced breathing (6 breaths per minute) significantly improved physiological regulation and perceived recovery over seven weeks. A 2023 study in Frontiers in Physiology  demonstrated that respiratory control directly improves pulmonary function and circulatory stability under physical load, confirming the role of breathing in performance adaptation. Together, these findings point to one clear conclusion. Athletic performance is not determined by oxygen supply alone, it is shaped by how effectively the nervous system tolerates CO₂ while staying regulated. That is the real competitive edge. How I use breathwork in my own training I come from an eight-year background in kickboxing, and today, breathwork is woven into everything I do physically. I use it: In warm-ups and during heavy lifting In intense treadmill intervals to maintain control Between high-intensity rounds for faster recovery After training to bring my pulse and blood pressure down Many people experience that if they train late in the evening, their heart rate stays elevated for hours. Sleep is disturbed. The nervous system never truly downshifts. With breathwork, we can shift back into the parasympathetic state within seconds, instead of staying activated for the rest of the night. This is one of the most underestimated performance and recovery skills in sport. Elite athletes who use breathwork More elite athletes are now openly integrating breathwork and nasal breathing into their training and recovery. Rickson Gracie, widely regarded as one of the greatest Brazilian Jiu-Jitsu practitioners of all time, has written extensively about the role of breath in his book Breathe: A Life in Flow. For Rickson, breathwork is not a supplement to performance, it is the foundation for calm, control, and dominance under pressure. Olympic boxer Harry Garside has also spoken publicly about how breathwork helped him regulate anxiety, sharpen focus, and stay emotionally steady under competition stress. Within endurance sports, nasal breathing and mouth taping have gained significant traction. Elite endurance athletes, including ultra-runners and marathon competitors, use mouth tape during sleep and nasal breathing during training to improve respiratory efficiency, recovery, and CO₂ tolerance. The four pillars of athletic breathwork Performance Breath directly influences power, explosiveness, technique, and endurance. When breathing becomes shallow and rushed, oxygen efficiency drops, decision-making is impacted, and technique deteriorates under fatigue. When breathing stays stable and controlled, athletes preserve precision, energy, and output even as intensity rises. Mental control The breath regulates the nervous system, and the nervous system regulates the mind. Athletes who master their breathing remain calmer, think more clearly, and avoid the mental collapse that often comes when pressure peaks. Stress resilience CO₂ tolerance determines how the body and mind respond to discomfort. Higher tolerance builds composure under pressure. Lower tolerance accelerates stress spirals and panic responses. This is why some athletes lose control when intensity spikes, while others remain steady and precise. Recovery The athlete who can downshift fastest after high-intensity moments gains the greatest long-term advantage. Breathwork activates the parasympathetic nervous system, lowering heart rate, stress hormones, and muscle tension. As a result, recovery becomes faster, deeper, and more complete. A simple athletic breathwork framework Activation (before training) Used to sharpen focus, prepare the nervous system, and prime the body without overstimulation. Light interval breathing: Short, rhythmic breathing cycles that wake up the nervous system and increase alertness without creating stress. Breath holds: Breath holds after the exhale to raise CO₂ slightly and stimulate oxygen delivery, focus, and readiness. 360° diaphragmatic expansion (Intra-abdominal pressure): Breathing into the belly and lower back to create deep core stability, better bracing, and more efficient force transfer. Control (during effort) Used to maintain precision, composure, and mental clarity under rising intensity. Nasal breathing (for as long as possible): Keeps the nervous system calmer, improves oxygen efficiency, and slows panic-driven breathing. CO₂-tolerance drills: Train the body to stay relaxed while CO₂ rises, preventing panic and loss of technique under fatigue. Controlled breathing between rounds: Quickly lowers heart rate and restores clarity so the next round starts from control, not chaos. Recovery (after effort) Used to downshift the nervous system, accelerate recovery, and stabilize the body after intensity. Physiological sigh: A double nasal inhale followed by a long exhale through the mouth to rapidly drop stress levels and heart rate. Extended nasal exhales: Long, slow exhales activate the parasympathetic nervous system and deepen recovery. Slow 5–5 breathing: Inhale through the nose for five seconds, exhale five seconds to synchronize heart and brain and stabilize the nervous system. Box breathing (4–4–4–4): Breathe in through the nose for 4 seconds → Hold for 4 → Exhale through the nose for 4 → Hold at the bottom for 4. This technique restores emotional and physiological balance after hard sessions or competition. Why breathwork is the competitive edge For decades, sport has glorified pushing harder, grinding longer, and overriding the body’s signals. But the athletes who last and the ones who rise when it matters most are not the ones who ignore their nervous system. They are the ones who can regulate it. Because when you can control your breath under pressure, you can control your body under fatigue. You can think clearly when others panic. You can recover faster when others spiral. You can stay centered when chaos hits. Athletic breathwork doesn’t replace strength, speed, or skill, it weaves them together. It is the difference between reacting and responding. Between burning out and building longevity. Between surviving intensity and mastering it. Working with the breath isn’t new, it’s ancient. We’re simply remembering what the body has always known. And sport is finally catching up. If you’re an athlete, coach, or organisation ready to integrate athletic breathwork for performance, recovery, and mental resilience, you’re welcome to connect with me. Follow me on Instagram , LinkedIn , and visit my website for more info! Read more from Rosanna Holmström Rosanna Holmström, Breathwork Expert and International Speaker Rosanna Holmström is a breathwork facilitator, public speaker, and cybersecurity professional. She helps leaders, founders, and individuals recovering from burnout regulate their inner world and access clarity, resilience, and sustainable energy. Through her brand Breathe With Rosie, she integrates breathwork and nervous system awareness into leadership, culture, and personal transformation.

Written by Maynard Hebert, Keynote speaker/ Consultant Maynard Hebert is a Red Seal heavy-equipment expert, award-winning shovel technician, and the author of Onward Buttercups. He is a workplace culture specialist who teaches teams and leaders how to communicate better, work smarter, and build trust in high-pressure environments. If you’ve ever walked into a workplace that looks organized but feels like a funeral, you've met the silent killer of modern teams, safe leadership. Not safety as in lockout tags and PPE, that stuff saves lives. I’m talking about safe-as-in-spineless. The kind of leadership that refuses to make waves, take risks, or confront reality. Safe leaders avoid conflict like it’s overtime they’re not getting paid for. They nod along in meetings, keep their inbox clean, and consider “not upsetting anyone” their biggest achievement of the week. And while they think they’re protecting the culture, what they’re really doing is quietly strangling it. Safe leadership feels stable on the surface. But underneath? It drains innovation, trust, and morale faster than a blown hydraulic hose. The rise of safe leaders In the trades, mining, and heavy industry, you see this everywhere, people promoted because they’re easy, not because they’re effective. These are the human seatbelts, designed to restrain, not lead. They won’t push back, won’t challenge bad decisions, and won’t stand up for the team unless someone senior tells them it’s safe to do so. Workers can smell this kind of leadership like diesel on a rag. And once they do, the slide begins. The real cost A safe leader doesn’t implode your workplace overnight, they corrode it slowly. Like rust, the damage begins small, hidden, and ignored until the whole structure weakens. Innovators leave The first casualties of safe leadership are always the thinkers, the techs, and operators who actually care about doing things better. When these people bring forward a new idea and get told, “Let’s not rock the boat,” they stop trying. Or worse, they take their talent elsewhere. I watched it happen to a brilliant mechanic who found a simple way to reduce hose waste. His supervisor killed the idea before it even left the lunchroom. That mechanic had a new job in eight weeks and a company truck. That’s the cost of choosing comfort over courage. Trust declines After the innovators walk, the quiet pros start fading. These are the backbone employees, the ones who don’t complain, don’t brag, and don’t need babysitting. But when they realize leadership won’t defend them, develop them, or even notice them, they disengage. You’ll see it in the little things: The dropped shoulders. The shorter conversations. The phrase, “It is what it is.” When that phrase becomes a cultural anthem, you’re headed for a cultural breakdown. Culture flatlines Eventually, everything begins to feel like low voltage. People stop trying. Turnover spikes. Reliability suffers. And meetings become group therapy sessions where everyone avoids saying the one word that explains it all, Fear. Safe leadership is fear wearing a smile and a reflective vest. Real leadership risks Here’s the uncomfortable truth, leadership is supposed to feel risky. If your job never scares you, challenges you, or tests your backbone, you’re not leading, you’re supervising stationary objects. Real leadership means making decisions without all the info. It means backing your team when things go sideways. It means having uncomfortable conversations, the kind that make your palms sweat and your voice tighten. As I tell people in the field, “If you want a job that never hurts, be a garden gnome.” When I made a costly mistake early in my career, I owned it. My manager told me, “We can fix a bad decision faster than we can fix no decision.” That’s real leadership. The trust equation After decades turning wrenches and running crews, I’ve boiled trust down to a simple formula: Trust = Consistency + Courage – Cowardice Your crew doesn’t need perfect leaders. They need leaders who show up, stand up, and aren’t afraid to tell the truth, even when the truth makes people squirm. Story from the pit During a brutally cold shutdown up north, an apprentice dropped a fitting inside a boom cavity. Easy mistake. But our supervisor at the time? He reacted like the kid had brought down the entire grid. Red face. Raised voice. Full performance art. Later, behind the truck, the kid gave me a line that belongs in every leadership seminar, “I’m here for the income, not the outcome.” Safe leadership had crushed this apprentice’s confidence so badly he no longer cared about growth, only survival. I told him, “The income grows when the outcomes do. Don’t let someone else’s ego shrink your future.” That apprentice eventually became a leader himself, a good one. A strong one. The kind who guides without grandstanding. Safety vs. ego Real safety is physical. Safe leadership is political. One saves lives. The other saves face. One protects people. The other protects egos. Companies often confuse the two, and the whole operation pays the price. Leadership reliability We talk constantly about equipment reliability, but leadership reliability matters just as much. Unreliable leaders create unpredictable work. Predictable leaders create trust. Preventive maintenance works on machines. It works on leadership too, it just looks like honesty, consistency, courage, and accountability. Final thoughts Safe leadership feels harmless, but it slowly damages teams by choking creativity, weakening trust, and robbing people of pride in their work. Strong leadership isn’t loud. It isn’t perfect. It isn’t pretty. Strong leadership is real, and real leadership will always involve discomfort. Every time a leader chooses safety over courage, another worker quietly says, “I’m here for the income, not the outcome.” If you want teams that care, innovate, and thrive, you don’t need safe leadership. You need spine, honesty, humour, and the courage to rock the damn boat. Onward, Buttercups. Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Maynard Hebert Maynard Hebert, Keynote speaker/ Consultant Maynard Hebert is a Red Seal Heavy Equipment Technician, author, and host of the Gears of Trust podcast. Drawing on decades in the mining and oil sands industry, he helps organizations strengthen communication, reduce turnover, and build teams that actually work together. His book, Onward Buttercups, has become a practical guide for mechanics, supervisors, and leaders looking for real-world, human-centered solutions to workplace chaos. Maynard blends technical expertise with humour, storytelling, and straight-talk leadership. He was recognized as Mader Mining’s 2024 Outstanding Employee of the Year. Today, he speaks, teaches, and consults across Canada on reliability, culture, and team performance.

Written by Allany Muniz, Founder of Diary of an Epileptic Allany Muniz is an upcoming content creator in the epilepsy community. She founded Diary of an Epileptic in 2020, an epilepsy digital representation. Along with blog interviews, Diary of an Epileptic has appeared on the Southern Illinois University of Edwardsville's news article. Are you struggling to understand your new norm? Feels like everything is in a spiral with the fear of closing your eyes? You aren’t alone, and it is absolutely normal to feel this way. Navigating epilepsy in your first year is never easy, from learning new medical terms, adapting to a new lifestyle, while trying to have some sense of individuality. You are not alone, and I hope you find this article helpful in your journey.  Finding out you have epilepsy To start, what is epilepsy? Epilepsy is when someone has more than one seizure in their lifetime. Anyone, no matter gender or race/ethnicity, can get diagnosed with epilepsy. While it is commonly assumed that epilepsy is caused by genetics, the truth is that no one knows what truly causes epilepsy. 5 tips to survive the first year 1. Don’t go down the rabbit hole When you first hear the news, the world spirals out of control with no solution in sight. In today’s world, it is easier to find everything online because it’s honestly easier than paying $2,000 for a five-minute appointment. We believe that we can look something up and that solves all of our problems. Yes, it can solve problems, but it can also cause more confusion than when you are looking for answers. While a lot of websites, even WebMD , seem helpful, they often cause more anxiety than relieve it.  2. Research epilepsy It’s essential to become your own advocate. Neurologists/epileptologists explain it to you, but sometimes it leaves you more confused than liberated. While yes, they talk to you about and they give you little details, but it’s like if you’re lucky to have a good neurologist or an epileptologist, 98% of time is very vague like in my experience I just heard epilepsy and seizures like everything else like they didn’t really go into detail they didn’t say anything about type of seizures. It didn’t say times they didn’t say oh what seizures look like they just said you will have multiple seizures here your medication and call it a day and that’s why you have to be your own advocate because you have to ask the questions that doctors won’t give you the answers for like you have to be the person to stand up for yourself the way that you’re willing to stand up for others. 3. Feel your emotions While trying to get an understanding of your new life, it may feel easier to hide yourself in the room and not come out, but all it does is hurt you more than it does protect you. Whether you're born with it or get a diagnosis later in life, a question of identity always lingers in the back of your mind. Even with the unconditional support from your loved ones, you may feel like you don't want to bother them with your problems, which is normal, especially if you're the only person you know who has epilepsy.  You feel it's a battle only you will understand, and if that is your case, there is nothing wrong with letting your frustrations out. If you do not have anyone to talk to, having a creative outlet does assist in emotional regulation. 4. Practice self-care Practicing self-care is absolutely a must when living with epilepsy because the individual needs as much care as the chronic illness. It’s easy to get caught up in the deep dive of understanding epilepsy that we forget to take care of ourselves, for instance, putting on deodorant or not brushing our hair for a week or more, and you use it as well. I was tired of all I’ll do with the next day, taking care of you is essential because to manage epilepsy, you have to take care of yourself. You aren't being selfish if you say no to an event or cancel because of a simple headache. Every headache, every migraine, every anxiety attack you have ever experienced is valid. 5. Keep a seizure journal When you get diagnosed, get a notebook or use your phone to keep track of things like the duration of it, like what you blackout or were you conscious, like the frequency of the seizures, because not only does it become your best friend to understand your epilepsy journey, it’s your best advocate tool for when you see a neurologist or epileptologist. It also gets you to know your epilepsy a little more and understand when a trigger is coming, when I know an aura is coming, or even when the seizure is coming. Follow me on Instagram for more info! Read more from Allany Muniz Allany Muniz, Founder of Diary of an Epileptic Diary of an Epileptic is a digital social media brand that brings epilepsy awareness to individuals. Allany Muniz uses her brand to express frustrations of life, spreading awareness. After being diagnosed in high school, Allany's identity changed forever, but from her experiences, she is giving a voice to the unspoken through social media and beyond.

Written by Paul Lister, Agile Coach Certified Scrum Trainer and former physicist with a PhD in Theoretical Physics from Cambridge, Paul Lister brings over 20 years of fintech experience to help teams minimise risk and embrace Agility. He is passionate about making work better, sharing knowledge through training, coaching, writing, and community building. I suppose it’s one of the benefits of getting older, but I’m a lot more relaxed than I used to be. I (vaguely) remember being virtually feral as a teenager and used to overreact to everything for at least ten years after that. This is not just looking at things retrospectively through venerable eyes or having no longer the fire I once did, or finding the previous behavior ‘wrong’ due to ageist jealousy. It’s biology, baby. More accurately, neuroscience. Evolution is a strange and delicate thing. We tend to think of it as a survival of the fittest template, but that’s not quite the whole story. Some changes are advantageous, and some are not. But that doesn’t mean that everything is the ‘best thing it could be.’ Zebras may have stripes because it breaks up the outline of the beast for predators, and hence that particular trait was reinforced. Or stripes may make absolutely no difference to being caught by a lion, but since it wasn’t disadvantageous, it wasn’t bred out. Feedback mechanisms in such a complex environment are hard to pin down, especially when we are talking about environmental interactions over millions of years. What evolutionary biologists can do, however, is see where distinct species branched away from each other by examining various physical structures in their bodies. Structures such as the brain. I am the lizard king A brain which I’m going to use now to generalize about its own function. The brain consists of many areas, but it can be generalized into three main parts, the cerebellum, or little brain, which deals with motor functions, the limbic system, or lizard brain, which mostly concerns itself with dealing with danger, and the cortex, sometimes referred to as the mammalian brain, which controls higher functions like thinking. The prefrontal part of the cortex controls rationality and makes sure that the various decisions that may trigger the lizard brain are examined before more bestial actions are undertaken. It’s not a surprise that my fifteen-year-old self, like most fifteen-year-olds, was running riot. The prefrontal cortex keeps growing and developing until, on average, an individual is twenty-five. (Just as an aside, it seems a strange world where you can parent a child, drink alcohol, which drops your inhibitions, and fight for your country at ages that are younger than this...). The Prefrontal Cortex tempers the animalistic flight-or-fight response that the limbic brain wants to make to situations that are unexpected. Situations that cause fear. The word limbus in Latin means border, and the prefrontal cortex patrols this border like a customs guard, only letting through reactions that make sense in a world where humans must interact with each other and society as a whole. As our environment changed from one where we were running for our lives or deciding to snuff out others, to one of debate and détente, the mutations in the brain slowly grew this customs officer, the process of evolution slowly helping it along. But, as we don’t live in a perfect rational world (possibly one of the great understatements of our time), we know that the Prefrontal Cortex is still evolving, still adapting. But is it possible to help it along? I can do anything Not to try to drop into too much meta-territory, but we tend to think of our thinking as a reasonably static thing. Despite this, the brain and the various connections within it are pliable and able to reset and change to form new paradigms. In science, this is known as neuroplasticity. This is visible in studies where CAT scans are taken of people trying to learn new things. A good example of this is an examination of individuals training to be London taxi drivers. They have the gargantuan task of learning ‘the knowledge,’ a mental map of London’s roads and landmarks so they can navigate their way around the complex spider’s web of thoroughfares in the capital. Periodically scanning these students showed that after each session of study, concreted by practical testing, entire areas of the driver’s brain had effectively been rewritten. But these people have a willingness to let this change happen. Because whilst the Prefrontal Cortex is a customs officer for the limbic system, the lizard brain has its own border guard that won’t accept change if it deems that the change will be detrimental. Its own ‘fear policeman.’ And it doesn’t take much to trigger it. People are strange It’s not a great decision to spend a lot of time deliberating over whether running away from a lion is a good idea. Which is where the lizard brain, when we had little else, was a great innovation. It protected us. And in the modern world, it still protects us, but the scale and dangers are very different. In the early days of Homo sapiens, we only had to be concerned with the things that kept us alive. The psyche was dominated by the ‘id,’ as psychoanalysis puts it, the purely instinctive way of reacting to things. But as interactions became more civilized, then a different sort of protection was needed. The ‘Ego’ developed, the complex sense of self, and suddenly there was a new fear. Anxiety. This new fear manifests in different ways. It can be worrying about others’ opinions of you, fear for the future, or concern about mental health. The lizard fear policeman can sometimes decide to batten down the hatches as a risk strategy, deciding that the best action is not to do anything. This is okay now because doing nothing is an acceptable strategy, our modern version of the lion is trying something new, making sure someone doesn’t ‘get one over on us,’ or exposing vulnerability. It is pretty unlikely that you’re going to get eaten because of it. But if this limbic brain is operating in this fashion, is it easy to spot? Is it possible to know when the lizard fear policeman is at large? And can our prefrontal cortex do more than just be a border guard? How can it help? The doors of perception The safest option for the Lizard is to deal with anxiety by ensuring that change is kept to a minimum. That way, neither the modern versions of the fight-or-flight response are triggered. This can lead to a fixed mindset, as the ultimate form of resisting change is to maintain a set way of thinking and try to bend the environment to it, rather than the other way around. This can lead to not attempting anything new, as then the risk of failure is perceived as lower. This adherence to consistency can lead to conflict and unhealthy behaviors, such as telling others what they need to do in order to follow the path of reduced change. Conflict of this nature can often lead to competition with others, as the Lizard feels that they have to prove themselves right to justify a fixed mindset. In practical terms, this can show itself as a focus on output so that there is an empirical ‘rightness’ justifying the behavior. But even if you do spot that this lawman is actively patrolling your brain and sending it to ‘fixed mindset prison,’ can you do anything about it? Well, like I said, the Lizard is not the only sheriff in town. But how can you give the Prefrontal cortex more jurisdiction? Break on through The structure of our internal organs is determined by our DNA, and apart from damage and decay, we are unable to change them. The brain is an exception. We can literally change the shape of the connections just by thinking and experiencing. It’s going to sound a little precocious, but the best way to conquer instinct with rationality is by doing the opposite of the behaviors that are promoted by lizard thinking. Instead of telling people what to do, seek ways to garner their opinions by collaborating. Telling involves talking, try to swap this for listening, giving those opinions a fighting chance to thrive. Try new things, even when it seems risky and flies in the face of pragmatism. And if those new things fail, reinforce that cortex guard by finding some way to learn from the experience. Defocus measurements of outputs and focus on outcomes, the real tangible thing that comes from an action rather than how efficiently that outcome is reached. Retraining your brain in this way leads to a thriving growth mindset rather than a stagnant fixed one. Unless, of course, your Lizard fear policeman has got so much control that you’re not even willing to try. But you’re in charge of your thinking. Aren’t you? More of the above and the courses he runs can be found at his website . . Follow me on Facebook and LinkedIn  for more info! Read more from Paul Lister Paul Lister, Agile Coach Paul Lister is a Certified Scrum Trainer with the Scrum Alliance, one of only around 250 worldwide, with a PhD in Theoretical Physics from Cambridge University and a background as a physicist. He has over 20 years in fintech as a developer, manager, Scrum Master, and Agile Coach. Drawing on experience in both Waterfall and Agile, he helps teams minimise risk, embrace Agility, and achieve their goals. Beyond coaching and training, Paul writes novels, directs short films, and founded the Surrey & Sussex Agile meetup. Passionate about making work better, he loves connecting with others to share ideas on Agile, creativity, and collaboration.

Written by Maria Akela, Intuitive Holistic Practitioner & Coach Maria Akela is a transformative healer, connector, and catalyst who has formed a holistic treatment & coaching concept that helps guide and connect people to their own inner wisdom and assists in trauma release on both physical, mental & spiritual levels. We often think of memory as something that exists only in the mind, tucked away in thoughts and stories in our so-called “memory bank”. Yet, the deepest, most authentic memory resides in the body itself, in the trillions of cells that carry the echoes of our lineage, our experiences, and the innate intelligence of life itself. This is the song of the cells, a subtle vibration that whispers, “Remember who you are.” The language of the body Long before words, symbols, or conscious thought, life expressed itself through frequency. Every heartbeat, every breath, every sensation is vibration. Your cells respond to this vibration, not intellectually, but as a felt knowing. When we learn to listen, the body communicates guidance, wisdom, and alignment. Expansion, warmth, and light indicate harmony, contraction, heaviness, or tension signal dissonance. The practice of remembrance is not about learning in the traditional sense. It’s about tuning into the song of your cells, feeling rather than thinking, and allowing your body to speak its own truth. Holotropic breathwork: A gateway to cellular memory One of the most profound tools for awakening this inner song is holotropic breathwork. By consciously altering the rhythm and depth of the breath, we access the body’s vibrational language in real time. Holotropic breathwork can: Release trapped energy and stored trauma held in cellular memory Restore coherence between mind, heart, and body Activate subtle frequencies that guide insight, creativity, and healing In this altered state of conscious breathing, the body becomes a resonant instrument, naturally tuning itself to the frequencies it has always known. Emotions, sensations, or memories may arise, all of which carry vital information about the state of your cells and your alignment with your true essence. The ripple effects of coherent vibration When the cells vibrate in harmony, the impact is felt on multiple levels: Physical: Nervous system regulation, improved circulation, vitality, and a deep sense of ease Mental: Enhanced clarity, emotional stability, and heightened discernment Energetic: Expansion of presence, alignment with higher frequencies, and a natural radiance that touches others This coherence is not simply a feel-good state, it is your body remembering its natural blueprint. Each cell resonates with the others, creating a symphony of life that ripples outward, influencing your environment and the people around you. Every person has their own unique blueprint, their own unique vibration, and this vibration is how you know who a person is. Practices for returning to the song of the cells Drawing from the principles of The Art of Remembrance, there are gentle yet powerful ways to begin tuning into this inner music: Conscious breath: Slow, deep, intentional breathing awakens cellular vibration and reconnects you to your inner guidance. Embodied listening: Pause throughout the day to feel your body’s signals. Where do you sense expansion or contraction? Discernment in frequency: Learn to sense what aligns with your true self and what does not, trusting the wisdom of your cells. Movement & light awareness: Treat your body as a temple, let gentle movement, stretching, and mindful presence carry the frequencies of coherence throughout your system. Even short, daily practices ripple through your body and mind, reinforcing coherence, alignment, and a deep connection to your own inner symphony. Returning home to yourself Remembrance is a gentle, ongoing unfolding. It is not about perfect practice or achieving a goal, it is about listening, feeling, and returning. Each breath, each note of vibration, each cellular response is an invitation to remember your true essence. When we tune into the song of our cells, we not only awaken our own life force, but we also send ripples of coherence into the world. As stones dropped into water, each harmonized cell contributes to a field of vibration that touches all living beings. The art of remembrance is simple, yet profound. Return to the song within you, and let it guide everything you do. Follow me on Instagram and visit my website for more info! Read more from Maria Akela Maria Akela, Intuitive Holistic Practitioner & Coach Maria Akela, with over two decades of experience, is a transformative healer, connector, and catalyst who assists in both physical, mental & spiritual trauma release. Her mission is rooted in seeing past the illusion of expectations and instead going into the deeper wisdom of what you are really meant to do. With an international community and track record of transformative treatments, Maria Akela wants to inspire you to regain your own natural flow and listen to your own inner wisdom.

Written by Shaun Sargent, Co-Founder STAIT That we age is a given, how we age is a choice. STAIT – Unapologetically Strong. A first-class academic, award-winning professional, and global CEO, he is dedicated to continuous growth and inspiring others along the way. Christmas is coming, and with it, for many, the endless pre-Christmas parties to attend, followed by Christmas festivities, a few days of “rest” if you are lucky, and then straight into the repeat cycle for New Year’s Eve. At this time of year, there are many reminders to eat healthily and consume more fresh food, etc. It’s enough to make you want to nip off down to the pub with your mates for a drink. But before you go, be aware that Christmas celebrations and Friday nights at the pub, while making you feel better for a short time, may have longer-lasting implications for your health, especially your male health. I don’t want to be the bearer of bad news, nor spoil the pleasure of celebration. However, I do want to make you aware of a few things, and then look at the alternatives, so you can still celebrate, let off steam, and have fun. The bad news I love beer as much as the next bloke, especially a cool Coopers Red Neck. However, beer is not the optimum liquid for male health. The term ‘brewer’s droop’ wasn’t coined for fun. It’s a genuine condition that brewers and farm workers suffer from if they handle hops. In his book The Natural Testosterone Plan, Stephen Harrod Buhner writes: “Hops are best known for their use in beer. The majority of physicians and men overlook their potent chemicals and do not realize that beer itself can significantly alter male androgen levels. German beer makers noticed long ago that young women who picked hops in the fields commonly experienced early menstrual periods. Eventually, researchers discovered the reason, hops are perhaps one of the most powerfully estrogenic plants on Earth. Just 100 grams of hops (about 3.5 ounces) contains anywhere from thirty thousand to three hundred thousand IUs of estrogen, depending on the type of hops.” Most of it is the very potent estrogen, estradiol. When estradiol enters the male body, it causes a direct lowering of testosterone levels in the testes and an increase in SHBG levels, which then binds up even more free testosterone in the bloodstream. The estradiol in hops has also been found to directly interfere with the ability of the testes’ Leydig cells to produce testosterone. The presence of this highly estrogenic substance in beer is not an accident, but we won’t linger on that one. So please be aware, a long, cool beer isn’t going to help you in the long term with your testosterone levels, and no amount of marketing hype will make those T levels rise if you drink beer regularly. More bad news Pub food, like peanuts, nuts, crisps, and the like, will only make things worse. Why? Peanuts aren’t actually nuts. They are high in PUFAs and also beta-sitosterol, which negatively impacts our DHT (male hormone) levels. PUFAs (Polyunsaturated Fatty Acids) have been shown to lower testosterone levels and cause increased oxidative damage to testosterone receptor cells, so why on earth would we consume them? Crisps can be cooked in rancid seed oils, which wreak havoc, not only on our hormones but also on our overall health, promoting inflammation. Yet fear not, all is not lost. The good news There is some good news, and some other alternatives to look at. And all the while, think responsible consumption, not mass booze sessions. Instead of a beer, how about a glass of organic red wine, a tequila, a shot of vodka, or one of Jon Snow’s best, mead? Studies have shown that, in responsible amounts, a glass of red wine can stimulate your testosterone levels. There have also been studies showing that a shot of tequila or vodka after training will elevate testosterone levels significantly, too. It’s reported that Mr. Olympia Ronnie Coleman drank vodka the night before his first show win, and that transformed his physique. So, all is not lost, but as with everything, moderation is the key. Too much of a ‘good thing’ can mess up the liver, and a fatty liver cannot process alcohol efficiently, nor deal with the sex hormone processing. Essentially, any testosterone processing is disrupted, and more estrogen hits the blood. Being the designated driver or switching to water may not be the answer either. Most ‘plastic’ water is heavily contaminated with BPA, which is a massive hormone disruptor and estrogen creator. If you drink water, make sure it’s filtered and not contaminated. Soft fizzy drinks laden with sugar, or possibly worse, artificial sweeteners, won’t make your body healthy either. Massive spikes in insulin won’t help testosterone production. So, going out to the pub is a minefield in reality. More good news There’s more good news (if having a shot of vodka or a glass of red wasn’t enough), not all nuts are bad, some are very helpful in the quest for testosterone production and delivery. Macadamias have a very high level of monounsaturated fat, and less than 2% of the PUFAs. These nuts are the only Macas you should be consuming, if you catch my drift. Avoid the late-night munchies at all costs, as a trip to the local fast food takeaway joint won’t do much for your libido. Most fast food meat is heavily laden with estrogenic creating hormones and won’t do you any favors in your quest for testosterone. Brazil nuts are great too, due to their high amounts of testosterone-supporting nutrients like selenium, zinc, boron, and magnesium. They are also low in PUFAs. So this Christmas celebration, and the weekends to come, is not all bad, it’s simply a shift in choices. Drink responsibly, have fun, and consume some healthy pub grub, and wake up fresh and full of life, versus having a few cold beers, a bag of peanuts, and then nipping off for a burger on the way home, only to feel like s the next day. The final point Many old wives' tales exist on how to avoid a hangover. One thing I do, as well as practicing moderation, is take Stait Recover with a big glass of water before bed. The ingredients support a healthy liver, positive gut health, and the elimination of toxins. It’s not fail-safe, but it’s definitely supportive. Happy Holidays! Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Shaun Sargent Shaun Sargent, Co-Founder STAIT As a co-founder of STAIT, my personal search for health and personal development is relentless. I seek out the best of the best to learn from and share with. To be the best you can be on a daily basis is the key to human growth.

Cristina Guida La Licata is a marketing and communications consultant and trainer with extensive experience in the luxury and premium automotive industry. She has held key roles at Ferrari, Alfa Romeo, Lotus Cars, Abarth, and Jeep, collaborating closely with dealer networks to elevate client experiences and align brand strategy with business performance. Her expertise lies in seamlessly blending heritage, exclusivity, and innovation to create emotional connections that transform transactions into lasting relationships. Cristina is also a published author and a Six Seconds Certified Brain Profiler, integrating emotional-intelligence assessment tools into her consultancy and training programs to enhance leadership, communication, and client engagement. Cristina Guida La Licata, People-Focused Consultant | Trainer | Author Who is Cristina Guida La Licata? Introduce yourself, your hobbies, your favorites, you at home and in business. Tell us something interesting about yourself. I’m Cristina Guida La Licata, a communication consultant, trainer, motivational speaker, and published author. I help individuals, leaders, teams, and brands unlock their potential through emotional intelligence, self-awareness, and authentic connection. What drives me most is connecting with people–understanding their stories, sparking insight, and turning that understanding into action. I’m creative, curious, and passionate about ideas, whether I’m writing, teaching, or simply exploring new ways to inspire others. And yes, dancing is my way of celebrating life in motion! What inspired you to create your business and dedicate yourself to helping others transform their lives? A few years ago, I was diagnosed with Graves’ disease, which led to a major operation and the loss of one of my vocal cords. For someone whose life and work revolve around words and voice, it was a profound challenge. Yet, facing this vulnerability, I discovered a deeper strength: even with a single vocal cord, I could continue to speak, teach, and connect with others. This experience became a turning point in my life and inspired my journey of inner transformation. Like a butterfly emerging from its cocoon, I realized that growth often comes through facing our deepest fragilities. It is often in our darkest moments that the smallest light shines the brightest. This symbol of the butterfly has become central to my work and is reflected in my first books, which explore self-discovery, emotional intelligence, and personal empowerment. After 20 years in leadership roles in multinational companies, I chose to step out on my own to help individuals and organizations grow, see themselves clearly, and unlock their potential. Today, I combine communication consulting, training, and coaching with emotional intelligence and human connection, guiding others to transform challenges into opportunities and create meaningful, lasting impact. Can you tell us more about the main focus of your work and the kind of clients you usually help? My work focuses on helping people, teams, and organizations understand not just what they do, but why and how they do it. I guide leaders, and teams across luxury and premium industries to uncover emotional and cognitive patterns, using these insights to elevate the client experience while driving business performance. By combining emotions, cognitive data, and practical strategies, I help organizations create experiences that are memorable, authentic, and sustainable over time. My clients range from executives and sales teams to retailers who want to strengthen customer relationships and embed excellence into every interaction. In short, I help people and organizations see the unseen patterns that shape outcomes–and turn that understanding into tangible, lasting results. How do you help your clients achieve real and lasting transformation? I’ve moved through illness, reinvention, and moments of profound uncertainty – experiences that shaped how I understand human behaviour, resilience, and transformation. These insights allow me to support clients not only through concepts, but through lived perspective. I help people look beyond their role or title to reconnect with their emotions, thinking patterns, and authentic purpose. By integrating emotional intelligence, cognitive data, and practical business expertise – especially in luxury and client experience – I guide teams and leaders in turning awareness into meaningful action. The outcome is concrete: stronger performance, deeper relationships, and results that last. Because my work always begins with the human behind the role, not just the KPIs. What makes your approach or method unique compared to others in your field? What makes my approach unique is that it comes from experience, not just frameworks. I’ve navigated illness, career upheaval, and the challenge of starting over, and I bring those lessons directly into my work. I guide clients to see beyond their roles and titles, to connect with their emotions, their thinking patterns, and their authentic purpose. By combining emotional intelligence, cognitive insights, and practical business expertise – particularly in luxury and client experience – I help teams and leaders translate awareness into tangible actions that enhance performance, relationships, and lasting results. For me, the focus is always on the human behind the role, not just metrics or KPIs. What are some common challenges your clients face before working with you? Many clients feel stuck or disconnected – successful on paper yet lacking clarity, direction, or a true sense of fulfilment. Leaders often struggle to inspire authentically, and teams may appear efficient while remaining misaligned or disengaged beneath the surface. Individuals facing transitions or personal challenges may begin to doubt their ability to grow or to represent their brand with confidence. In most cases, the real barrier is not a lack of technical skills, but a lack of self-awareness, emotional connection, and the inner clarity required to navigate change. And when these elements are missing, they inevitably reflect in the client experience: interactions become mechanical, relationships weaken, and the emotional value of the brand is diluted. My work addresses precisely this – elevating people from the inside so they can elevate the client experience on the outside. What is the biggest change you’ve seen in clients after going through your process? The biggest change is empowerment through self-awareness and reconnection. Leaders find their authentic voice, teams collaborate more effectively, and individuals take bold steps to reclaim their careers or personal direction. I’ve seen clients who once doubted their abilities step into new opportunities with confidence, guided by insights and practices grounded in both science and human experience. How do you stay inspired and continue growing both personally and professionally? I stay inspired by living with curiosity and staying deeply connected to people. My personal journey – through illness, surgery, and professional reinvention – continually strengthens my empathy, resilience, and presence, qualities that directly shape how I communicate and support others. I write, communicate, and dance to nourish my creativity and keep my perspective fresh, and these practices help me show up with clarity and intention. Every client interaction, every conversation, and every challenge becomes a source of learning: an opportunity to refine how I listen, communicate, and translate insight into meaningful client-experience elevation. Growth, for me, is a daily discipline – and it is what allows me to inspire others to grow as well. What does success mean to you, and how do you help your clients define it for themselves? Success is showing up as your authentic self and creating meaningful impact. I help clients define success not by external markers alone, but by alignment with values, purpose, and personal fulfillment. It’s about achieving professional results while staying true to who they are – a balance I’ve learned firsthand through my own experiences of loss, recovery, and reinvention. Can you share a memorable client story that reflects the impact of your work? One leader came to me feeling lost after a major career setback, unsure how to reconnect with her team or purpose. Through profiling, exercises, and honest conversation – often sharing my own stories of vulnerability and resilience – she regained clarity, reestablished trust with her team, and stepped confidently into a new role aligned with his strengths. Moments like these remind me that human connection, understanding, and courage are the real drivers of transformation. What advice would you give to someone who feels stuck or unsure about making a change in their life? Begin by looking inward with openness and kindness. Take time to explore your fears, recognize your strengths, and identify what genuinely matters to you. Transformation isn’t about being flawless – it’s about having the courage to take that first step into uncertainty. From my own journey through illness and rebuilding my career, I’ve learned that even the smallest move toward change can spark meaningful and lasting growth. What exciting projects, events, or offerings do you have coming up that readers should know about? Being an Executive Contributor for Brainz Magazine gives me the opportunity to share what I’ve learned through my own journey. It’s not just about strategies or metrics; it’s about how understanding emotions and cognitive patterns can transform people and organizations from the inside out. Writing for Brainz allows me to bring these reflections to a global audience, inspiring leaders and teams to reconnect with the human side of performance. My latest book – now released in Italy and soon to come out globally in English – is a manifesto of everything we choose not to say: out of fear, love, convenience, or simply because it never feels like the right moment (spoiler: it never is). It offers a light yet profound journey into the magical world of unspoken thoughts – a mix of confessions never shared, half-formed desires, and small daily epiphanies that many will recognize as their own. Alongside writing, I continue my work as a consultant and communicator, helping luxury and premium brands elevate their client experience and create interactions that truly resonate with people on an emotional level. And finally, my personal life – my partner and my family – is an essential anchor in everything I do. Maintaining balance between personal fulfilment and professional passion allows me to stay inspired and to bring clarity, energy, and authenticity into every project I undertake. Follow me on Instagram , LinkedIn , and visit my website for more info! Read more from Cristina Guida La Licata