Written by: Stephanie Benjamin, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. Definition of a BILLIONAIRESS: a woman whose wealth is estimated to be at least a billion dollars, euros, pounds, or any other monetary units. This is the basic definition that you will find in dictionaries or Google. Now, let me give you my definition: A Billionairess is a woman who achieved the very limited status of unlimited wealth ownership and who does not just possess large finances assets of over a billion but also won a recognised leadership statement. Which is even today, exceptional! Being a billionaire for a man or a woman is a real deal. This is a fact. However, based on the world’s history, the womanhood is on this way for prosperity in the wealth and business world. Let me introduce you to that generation of women, who are fearless, powerful, and successful. Since forever everything we know about leadership was crafted and designed for men. Men were meant to lead and provide. Until today this mindset remains valuable. But it is not the only one. Now, women are taking the freedom of ownership and leadership, more than ever, and it seems to be limitless. So, what about women and leadership nowadays. 1867 a woman called C.J Walker, open the door of woman empowerment by becoming the very first self-made woman millionaire. To rephrase the American TV Personality, Tyra Banks: “First is hard. First is lonely. But first is necessary. First is crucial so that a door can be opened for others to fit through.” - Ms. C.J walker was the first. Now doors are open and the number of women taking this road is increasing for good. Using March 2021 Forbes Top women Billionaire statics ranking, names such as Francoise Bettencourt Meyers 68 years old from L’Oréal and Alice Walton 71 years old from Walmart are at the top of the list, but also more recently, younger personalities such as the celebrity singer and businesswoman, Rihanna, 33 years old and the TV reality personality Kim Kardashian, 40 years old, also have joined the very selected list of billionaires. So here we are. Just in the last decade, the number of women in business and leadership has increased by over 60% and they are younger, smarter, and stronger, coming from every industry with iconic ambitions, and on top of that, you… can be next. When it comes to leadership it is said by the experts that men provide direction for their employees, while women encourage employees to find their own direction. They also say that women are rated better than men on key leadership capabilities such as taking initiatives, women are rated at 55.6% while men are rated 48.2, builds relationships, women rate 53.2% when men are rated 49.9%. Those are just few numbers of examples…however we can also just highlight what is undeniable when it comes to women, multi-tasking, listening skills and the capacity to just be able to overcome obstacles are what defines a woman’s potential. But what does it take to be a woman in leadership and what does it takes to be a Billionairess? Before anything, if you are a woman and you read this article, I want you to understand that you have the choice. No matter how the society changes, you have the choice to be the woman that you want to be. You have the choice to be a mom, a housewife, a businesswoman, an entrepreneur, an artist… you have the choice to be rich, to be single and happy, to be ambitious, to want more from life. You can have it all if you want to. If this is your decision than it is ok. And this is entirely a woman luxury. Now here are my top 6 most significant characteristics of what it takes to lead at a level of a Billionairess: 1. Leaders works toward a vision. And this applies to every gender. When you have a clear vision of what you want, where do you want to go and when, it also gives you a clear idea of how to get what you want, how you can get there, and how long it will take to reach the goal. So be focus. 2. Have a “Why”. You will never ever be all the time motivated. This is the reason why you need a “why”. Your “why” will be what will help you keep going no matter what. Your why is your fuel, it is what you consider as being non-negotiable. It can be anybody from your family members to just being yourself for example, or anything that has a deep meaning in your eyes but if you must fight for once in your life, it will be for this “why”. 3. Be coachable and open to personal growth. Life is challenging at any level. But the higher the goal is, the hardest the obstacles will be challenging. Be self-aware and open to professional and personal growth. Be curious and never stop learning. Be coachable. Many people seem to have an issue with that, but truth is, top leaders, professional athletes, millionaires, and billionaires get coached. The first reason is that you need an outside perspective of your business and your life. The more you get feedback the more you can work and adapt toward your goal. The second reason is that it allows you to keep track on your progress. 4. Be organised, discipline and consistent. This is probably the most difficult part. But this is also what separate the winners from the losers, the rich from the poor, or the one who get results from the one who doesn’t. Organisation will help you to keep your mind clear on your task and avoid being overwhelmed. Discipline, set up the ton, and unconsciously train your brain in getting tasks done even when you don’t want or don’t like it. Consistency is the key to success. You do it once, you learn, you get it twice, you become good at it, you do it for the third time and you become the best at it. It is purely good sense. The more you become organized, discipline, and consistent toward your goal, the more it will feel natural with no other options for you then success. 5. Create a supporting environment. You cannot achieve success by yourself and so you cannot achieve the billionaire status by yourself. So do yourself a favour because your goal is not negotiable. Be selective with your environment. Build strong and supportive relationships in life just like in business, this will help you remain confident at any stage of your journey toward your billionaire life. 6. Own your Femininity. This is a special for you Ladies. There is absolutely no reason for you to hide your femininity or to try to behave differently just to please others. Own your femininity. The more comfortable you will be being your true self the more you will be able to build a long lasting and prosperous leadership style. Even in the men’s world, it takes a bunch of confidence to be yourself and face criticisms and so it is for women. Just embrace it and be yourself. My final words: Even knowing that being successful by achieving the billionaire status is possible. It is important to mention that success doesn’t always means happiness. And it is even more mentionable for the billionairess. Like I previously said, you have the choice to decide the woman you want to be, but for every decision there are consequences that comes along. In the world of super wealth, sacrificing family and relationships are often one of them. The question is, how much are you willing to sacrifice? Now for my aspiring Billionairess, here are some positives notes. The future is yours. There will be more and more global wealth owned by women than men by 2050 and those are not my words but the experts’ words. This is a new era, where the “controversial feminine leadership” will have a powerful voice in the public eye, where woman elevation will no longer have limits, where you can wear heels and run an empire. You can dream big. There is nothing wrong with that. And yes, you can be the next Billionairess. If you are interested in learning more on the subject, a book is about to come out soon in November 2021, with testimonials and storytelling coming from successful women leaders and millionaires from around the world. You can subscribe to SuccessLifeGoal Mastermind or join the Facebook group Billionairess (female leadership) to stay updated. For more info, follow me on Facebook, Instagram, LinkedIn and visit my website! Read more from Stephanie! Stephanie Benjamin, Executive Contributor Brainz Magazine Stephanie Benjamin is the Founder of SuccessLifeGoal Mastermind, as well as, a Celebrity Life Coach, an International Speaker and a Business Writer. Stephanie is a certified international coach and dedicated herself to the Show Business industry. She mostly coached high-profile personalities, such as Athletes, Celebrities, Influencers and Creative Business owners. She has participated in two books: "UNSTOPPABLE COURAGE" and " REJECTION TO REDIRECTION", bestseller books on Amazon. She is the author of the E-Book "ENTER TO THE BADASS INFLUENCER BUSINESS" and has an upcoming book coming out in November 2021 that focuses on Female Leadership. So far, she has been featured in the UK market on WOTC magazine as well as in the USA market on FOX, NBC and CBS. Stephanie inspires others to never giving up on their dreams or goals and build up a winning mindset through the power of Influencing, Leadership and Self-Awareness.

Chris Janssen is a Board Certified Life Coach with an honest, strategic style who helps her clients master habits and skills to move toward and thrive in what they love. Chris excels in working with high performers and understands the character traits associated with driven achievers. As a trained Business Coach, Chris specializes in closing the gap between where a company or individual is and where they want to be. Chris partners with her clients to access their creativity and resourcefulness necessary to achieve the sustainable results they want. She cares deeply about her clients' careers, relationships, spirituality, wellness, health, patterns, and mindsets. Chris says her clients are experts at what they do and she is an expert at the psychology of what they do. Together they are unstoppable. Chris Janssen, Board Certified Life Coach Who is Chris? Wow! My answer could take so many directions!! The simplest? I’m a wife and a mom of three adult kids, ages 18, 22, and 23. My husband, Scott, and I have been married for 26 years. I’m a daughter, a sister, and a Christian from Saratoga, California. I grew up in Silicon Valley before it was called Silicon Valley. I first heard of a personal computer when I was a teenager. I got my Bachelor’s in psychology at the University of San Diego, and then my Master’s in counseling psychology from Loyola Marymount University in Los Angeles. Scott and I raised our kids in Los Gatos, California. We moved to Castle Pines, Colorado, last year when we became empty-nesters. Now we are Cali-radoans. Why did you choose Colorado? Colorado was an easy choice for a new playground because we enjoy outdoor adventures. I love to snow ski, hike, bike, ride horses, golf, and ice skate. We have two horses and a four-pound, three-legged rescue Chihuahua named Tank. What did you do before you were a Life Coach? While I was getting my Master’s degree at night, I worked in Human Resources and was a corporate recruiter in Los Angeles and Los Altos, California. I’ve worked for Giorgio Armani, The Ritz Carlton Hotel Company, Guess?, Inc., and a software consulting firm, where I placed candidates in large Silicon Valley tech companies. There’s a lot of career counseling involved in recruiting. I worked with candidates to prepare them for the jobs they desired. What is it that you do for your clients? I help my clients close the gap between where they are and want to be financially, emotionally, academically, physically, spiritually, socially, mentally, or career-wise. Coaching is about what works more than what hasn’t worked in the past. Typically, a consultant tells, and a coach asks. I use questions to partner with my clients in accessing their creativity and resourcefulness to get where they want to go. Having a coach on the sideline is vital if your goal is to discover blind spots or untapped strengths. Who should hire/work with you? People who want to move forward. Individuals who are stuck and need help breaking free. I also invigorate those who want to go to the next level. Most of my clients are high performers and driven achievers who want to move from excellent to extraordinary. What are your top three coaching tips? My top three vary from client to client, and I have many coaching tools under my belt. However, three of my favorite tips are: Maintain a level of physical wellness that best serves you and your goals. Focus on what you want, not on what you don’t want. Create a powerful narrative for your life (positive self-talk consciously and subconsciously) What is your big goal? Where do you see yourself five years from now? Still serving God by serving people—and loving my husband, kids, family, friends, and community well. I just finished writing my first book; it’s in the editing process. I’m super excited about it! I remind myself each morning to be on God’s agenda for my day, not my own—and my Creator is full of surprises! I can only imagine how much fun I will be having five years from now! © 2021 Chris Janssen. No part of this article may be reproduced online or in print without the author’s written permission Want to learn more from Chris? Follow her on Facebook, Instagram, Linkedin or visit her website. Read more from Chris!

Written by: Sonia Ovenden, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. When you hear the word luck, how do you feel? Do you feel excited in the knowledge you already have a good amount, or do you long for more? Have you ever wondered why some people seem to have all the luck? Perhaps it’s a successful colleague or a family member that no matter what, they always come out smelling of roses! I’ve heard it many times, “you’re so lucky to live where you do” or “you’re so lucky to have an amazing marriage”. And whilst, yes, I’m incredibly grateful for the life I live, it didn’t just fall in my lap. So, is luck something we can improve, or is it just what it is? Richard J. Wiseman is a Professor of the Public Understanding of Psychology at the University of Hertfordshire in the United Kingdom. He has penned several best-selling books, and over time has conducted many experiments, including ones appertaining to luck. Wiseman claims that whether we are lucky or not, is not down to our conditions or coincidence, but is indeed connected with how people think and behave. One definition of luck provided by dictionary.com defines it as “the force that seems to operate for good or ill in a person's life, as in shaping circumstances, events, or opportunities.” In essence, it offers “good or ill”, so what makes it good or bad? So as Wiseman suggests, and here’s the bitter pill, it’s down to us. Everything in this world is neutral until we give it a meaning, for example, it’s good or bad. Whether it’s a story that we’ve been told, the weather, or how we feel at any given time. When a person has a car accident some would say it’s “bad” luck, whilst others may perceive it as “good” luck it wasn’t much worse. When we recognise that luck is just luck until we choose which way to perceive it, we open more opportunities to see things differently. Choosing how we perceive things in our lives is an empowering step we can take in all eventualities. Let’s imagine your flight has been delayed by three hours. When you realise this, we can look at it in one of two ways. We can become annoyed, upset, and disappointed that this has happened to us. Or, a lucky person may consider, wow, I’ve just gained three hours back and now I can finish those emails and I won’t need to work when I get home. It’s the same situation, but how we choose to interpret it makes all the difference. Perhaps consider the last time something happened which was out of your control. What was your reaction? Which lenses did you choose to put on? What other lenses could you have chosen? In asking ourselves these questions we can begin to become more aware of the myriad of options available to us in any given moment. Now we’ve increased our awareness, here are 4 ways to improve your luck: 1. Clarity Knowing what we would love in our lives massively improves what many would call our “good” luck. If we don’t know where we’re going, we inevitably miss opportunities which could help us on our chosen venture. Consider what would you love in your life? What would your dream life be like? Be sure to get clear of what it is you’re endeavouring to accomplish and watch opportunities come your way. 2. Get Uncomfortable Now we have clarity and opportunities begin to appear, there is a strong possibility that we will need to do new things, take new chances, and perhaps even risks. As we become more consciously aware of these opportunities it can feel uncomfortable to step into the unknown, to do something we’ve never done before. In order to bring about the new “good” luck we seek, we must embrace new things – and like a new pair of shoes, it will feel uncomfortable to begin with, but in time it will become more comfortable. We must be willing to be uncomfortable in the pursuit of experiencing growth and new experiences. Ask yourself, how willing are you to get uncomfortable as you adjust to the new norms? 3. Gratitude Pour gratitude into every eventuality. When we begin to see the good in everything, we begin to attract more goodness. Even if something has not worked out the way you wanted there is something to be grateful for, maybe it’s the lesson of what not to do. Pouring gratitude into what we can is known to create positive and expansive energy, and as such the positive vibes will amplify and be returned to us. Research shows that feeling grateful is one of the top three positive affects we can experience. Ask yourself, what can you be happy and grateful for right now? Focus on things which you find easy to be grateful for, to begin with and then, stretch yourself to consider the things you are grateful for in the more challenging circumstances. As we begin to see things from a more positive standpoint the energy continues to expand. 4. Open Your Eyes and Look Around Now we’ve shifted a few things, it’s essential to keep your eyes peeled. With clarity, a willingness to get uncomfortable, and a revived practise of gratitude, make sure to be open to all opportunities around you. Perhaps, it’s a person wanting to connect, or an advertisement for something which speaks to you which you’ve scrolled past many times before. As your intentions are much clearer the possibilities and opportunities are endless, you just have to pay attention and see them for what they are. And yes, as I mentioned earlier, I am very grateful for my life, and in applying these four steps, I’ve increased my luck exponentially – and I know you can too. So, today, I invite you to consider how many opportunities have you found and embraced today to move you one step closer to create the life you don’t need a day off from? Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Sonia! Sonia Ovenden, Executive Contributor Brainz Magazine Sonia Ovenden, is a Life Mastery Consultant, a Whole Healing Practitioner and a DreamBuilder® Coach who helps people design and manifest a life they truly love living. For over 25 years, Sonia has been studying and implementing transformational success principles, and as a sought-after trainer, author and certified life coach, Sonia’s masterminds, workshops and coaching programs help people breakthrough limitations and achieve greater results than they’ve known before. She is CEO and founder of Discover the Beauty of You LLC and has featured in Forbes, appeared on UK Radio and mentors’ others in their quest to become a coach. She has written her debut novel, and is a contributing author of the international best selling book, “She Did It! … And So Can You!” Sonia inspires and empowers all those that are drawn to her and her overarching mission is: Discover the Beauty of You, unlock your true potential, achieve outrageous success, and live a life you LOVE living!

Written by: Veerle Beelen, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. Whether you’re planning your move abroad or are living abroad right now, this article is for you if you want to find out how to overcome your challenges so that you can make the most of your time in a new country. I share 5 tips that you can implement right now to help you thrive abroad. In my years of living in various countries around the world, working with expats professionally, and with my experience as a Living Abroad Coach, I can tell you that there is one thing that many of us often forget to focus on. In my view, this missing part, is the most important thing to pay attention to when moving somewhere new. It’s your MINDSET. Why is this so important to thrive abroad? Because everything else depends on it! Whether you’re preparing for your move and feel overwhelmed and stressed, or whether you’re transitioning into a new country and have to deal with culture shock, loneliness, or homesickness. Focusing on your mindset can be the tool to make sure you can really thrive and feel at home wherever you are. The next thing you may be wondering right now is how to focus on your mindset and overcome the challenges you are facing when moving abroad. There are many tools and exercises for this, that I often use in coaching sessions with my clients, but let me give you 5 tips that you can implement right now. 5 Tips to Thrive Abroad Today 1. Look for solutions, not problems. Moving abroad comes with challenges and obstacles and not everything is always in your control. However, what you do have control over is how you deal with the things that come your way. Do you get stuck in the problem itself or are you applying a positive mindset and try to find solutions? The choices you make in how to deal with challenging situations make a big difference in how you experience your living abroad experience and whether it becomes a success story. 2. Have patience. Patience is a key skill to develop when preparing your move and when transitioning into a new country. During the preparation phase your patience will often get challenged when you have to go through the logistics of your move. Arranging your admin and finances, and waiting for your visa to be approved, just to name a few. Then, when you finally arrive at your new destination, your patience will be challenged as well. Adjusting to a new country takes time. On average, people need about 6 months to 1 year to feel like they settle in a new place. Therefore, have patience and don’t expect yourself to feel comfortable and at home right from the first day of arrival. 3. Be open-minded. Many things change when you move abroad. Whether you have to adjust to a new language, other culture, different climate, food, new city and new place to live, new job, meeting new people or all of these factors combined, there is a lot of change in your life when you move somewhere new! Make sure you don’t shut yourself off to these new experiences because of fear for the unknown, but instead, be open-minded to take it all in and embrace everything that is new to you. Being open to whatever comes your way in your new country will make the transition not only easier but more enjoyable as well. 4. Be brave. I know that you are a brave person reading this, because either you are thinking of a move abroad or you have moved already. Taking this step is very brave. Many of us dream of moving somewhere new but never find the courage to actually take the leap. So, first of all, I want to celebrate you for that. The next question I want to ask you though is; are you applying this braveness as well to do the things that scare you while being abroad? Taking the step to move is one thing, but most challenges show up once you’re actually in the midst of it all. While living abroad your comfort zone get stretches all the time. From meeting new people to speaking a new language, to finding your way in a next city and being far away from your usual support system of family and friends back home. Whenever you feel a fear or doubt coming up, remind yourself of how brave you are for embarking on this new journey. 5. Stay connected with yourself. When everything around you changes, it easy to feel lost or lonely. This is very common for many of us who are living abroad. The key to overcome these feelings is to stay connected with yourself (or re-connect again if needed). When you build a strong foundation for yourself, you can always fall back on this base whenever you need to. People have different ways to ground themselves and it’s a journey to find out what works for you. If you’re not sure what works for you, I recommend you to try one or more of these activities; meditation, dancing (on your favourite song!), journaling, breathing techniques, spending time in nature, and scheduling more me-time in your daily routine. The above tools are just a few tips that can help you to thrive abroad. There is a lot more to cover, but if you start by implementing these simple, yet effective, approaches into your day, you will notice a positive change right away. The most important takeaway is that focusing on your mindset is really a key differentiator between living a stressed, overwhelmed, disconnected life abroad or having an enriching experience that will change your life and makes you feel fulfilled. If you’re curious to know more about how you can overcome your challenges abroad or would like to dive deeper into these topics in a personal coaching session, I invite you to schedule a free Discovery Call with me and take action today. For more info, follow me on Facebook, Instagram and visit my website! Read more from Veerle! Veerle Beelen, Executive Contributor Brainz Magazine Veerle Beelen is an Internationally recognized Certified Travel Coach. As a Travel Coach, she empowers travelers to have transformative travel experiences and focus on their “Travel Mindset.” Her goal is to help expats, and other travelers transform their personal lives and careers through their travel experiences, guide them through the preparation process of moving abroad and coach them through the transition process of living in a new country. Besides that, Veerle inspires people to use travel as a tool for personal growth, self-awareness, reflection, and to boost their overall wellbeing. She has been featured in various online media publications and guides her clients during their journey through her eBook, blog, online videos, articles, and personalized coaching sessions.

Written by: Linda Lopeke, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. How you approach your digital marketing determines how successful it can be for you. It's easy to confuse digital marketing strategy with your marketing plan and campaigns, but they are three different things. Here's the breakdown: Marketing Strategy A digital marketing STRATEGY describes WHY you are taking the actions you plan to invest in. EXAMPLE: Your overarching goal might be to generate 25% more leads via social media and 50% more leads from referrals than you had last year. Marketing Plan A digital marketing PLAN describes HOW you plan to achieve desired goals: EXAMPLE: Grow your connections to have more conversations. Increase visibility on social media. Create a program to reward those referring new clients. Marketing Campaigns Digital marketing CAMPAIGNS cover WHAT specific actions you’ll take to support your marketing strategies and plans. EXAMPLE: Launch paid ad campaigns around challenges faced by female entrepreneurs leading up to releasing your offer on International Women’s Day. Cross-share related content to stimulate engagement. Focus outreach on media, podcasts and groups geared to women’s interests. Having a marketing plan is essential, but developing a marketing strategy should always come first. Never try to fit your strategy around existing plans. Rather, develop your strategy first, then create marketing plans and narrowly focused campaigns around it to get the best results from your investment in marketing. Follow Linda on Facebook, Twitter, LinkedIn, and visit her website for more info! Read more from Linda! Linda M. Lopeke, Executive Contributor Brainz Magazine Linda M. Lopeke, thought partner and inspiration to brilliant entrepreneurs around the world, is an internationally recognized leading expert in strategic business development and marketing. Lopeke is a master of six professional management disciplines and an award-winning technical writer and copywriter. Her clients include Fortune 500 companies, well-known business leaders, professionals, experts, and authors, as well as up-and-coming digital entrepreneurs. Financial Post named Lopeke one of the Top 5 Entrepreneurs Under 30 in 1984. In 2000, she founded SMARTSTART, the most trusted voice in digital business, where she currently leads a community of 265,000+ entrepreneurs and is dedicated to ensuring business dreams don't die.

Written by: Irina Costea, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. Often times when people approach me for coaching, they come with problems or things that they want Because we live in the century of instant gratification, most of them want quick solutions or quick fixes for certain behaviours, thought patterns, or reactions. And they are surprised when I tell them that QUICK is not a definition of what we are doing in the coaching process to change. We do have progress, but if you want solutions, you need a consultant, not a coach. Why do I say that? Because a coach is here to guide you through a self-discovery path. A coach is not here to TEACH you anything. As a coach, my job is to know where and how to challenge your mindset towards a growth one. My job is to observe, to mirror, and to co-create with you potential winning strategies for you. Yes, I have tools for these situations that I will definitely share with you, but they are yours to play with, I cannot do this game FOR you. When it comes to approaching defense mechanisms or beliefs systems that trigger certain behaviours, the conversation gets interesting. Usually, when we want to change a certain behaviour, we get annoyed with the fact that we are aware that that behaviour is not our desired outcome, and we search for a quick fix. This quick-fix usually translates into something like: “this is the way I am, I react strongly when it comes to invalidation”, “I’ve always been like this: I snap very quickly and I say things that I don’t mean. But this means that I care and this is the way I show you that I love you“. These are narratives/stories that run through our heads in order to make sense of our reality. These are the stories that create the ego, that voice that says “I AM”. When the ego is hyperactivated, we identify ourselves with the stories and beliefs that create our identity. We get attached to those narratives and if someone challenges something what we believe in, we take it personal. Because our brains are wired to protect whatever is familiar for us, whatever we believe. So in a way, when someone doubts or challenges our opinions/beliefs, it’s a personal attack. I hear very often: “I know that I shouldn’t be bothered with this ”, “I know what I shouldn’t invest energy in this conversation, but it still affects me and I don’t know why”, “I shouldn’t care about what people say”. So how do we reframe these beliefs? And what are beliefs? Beliefs are very simple said, defense mechanisms. They help us make sense of the reality in which we live, and we adjust our behaviours in relation with our beliefs. So this is the way it goes: a defense mechanism/belief will be activated by certain triggers (situations that your brain finds dangerous, emotionally or physically). These triggers will lead you to respond/act/behave in a certain way. In order to change a behaviour, we need to go back to the roots, basically going from top to bottom. First, we become aware of the behaviour. We observe how do we behave and how we would want to behave instead. Second, we expand awareness, and we gather information about what triggers us. In which situations does this unwanted behavior occur? What are the emotions that lead us to behave in a certain way? In this second stage, I invite my clients to journal their observations without judging them. This means that you only gather information and you do not label it (“this is stupid, I should not be afraid of this”, “I have no reason/excuse to behave like this”). And after observing triggers for a while, we uncover the self-defense mechanism, or the core belief that is challenged in certain situations and makes us act in a certain way. What comes after is the tricky part. We start the 3rd stage with honouring the self-defense mechanism/belief. For a long time, the role of this self defense mechanism was to stop us from getting into potentially dangerous situations. For a long time, we survived emotionally BECAUSE of this self-defense mechanism. After we honour and acknowledge it (without judging it), we start to question it (stage 4). A series of questions can look like this: Does this self-defense mechanism serve me anymore? If not, what does it protect me from? (example: shutting down protects me from conflict) What is the fear behind the mechanism? (example: if I don’t shut down and say what I feel, I will start a conflict) When was the mechanism formed? (example: when I was a child) What did it protect at the time? (example: it protected me from getting into conflict, which often led to me feeling invalidated, not safe, and/or in a dysregulated mood ) Which belief emerged from this mechanism? (example: it’s not safe to express my emotions; expressing myself never gets me anywhere) In order to influence a process, we first need to know the process. We need to know what the self-defense mechanism protects, when it was formed, and why, in order to get a helicopter view of what leads to our present behaviours. Why? Because usually, we react to our past, not to our present. When we get triggered, our brains and bodies are basically warning us: “do not go there, it’s not safe. You are going to be hurt; you’ve been here before, you know the outcome.” What do we do from here? With the help of a therapist or a coach, we reframe (stage 5) and rewire our brains to learn that we are safe. A well-trained therapist or coach will have the necessary tools to help you do this. By all means, do your research before you choose someone with which you want to go down the healing road. By accessing memory through a visualization, with an emotional body scan (how does the memory feel in the body, where do we feel that emotion, how does it look, what does it protect), we unlock the trapped emotions. Unprocessed emotions leave traces in the body. By getting those emotions back into our awareness, we can process them in a safe environment. When you access memory in this way, the memory is vulnerable for the next 15-20 minutes. The brain does not know the difference between a memory and a present situation if we have unprocessed emotions. If we access it, we are going to relive the memory at the same intensity, with the same feelings/emotions. This is our opportunity to recreate a new outcome. By processing the emotion in a safe environment, we let the brain know that it’s safe to respond in a different way from which we did until now. This will probably be an intense process. Usually, there are tears, there are anxieties resurfacing, and full-blown ups. But being in a safe environment with a therapist or a coach, can help you process your emotions in a different way. And slowly, but steady, you can reboot your brain (thanks, neuroplasticity) into putting a space between trigger and response. This is where the growth lies, as Viktor Frankl said in his book “Man’s search for meaning”. In order to be able to put that space, you need to understand the whole process and to act compassionately towards yourself. It takes practice and a lot of trial and error to rewrite paths that you walked on most of your life. In this process of transformation and healing, “go big or go home” doesn’t work. Small everyday progress it’s what will get you far in this journey. Because we are not used to be patient anymore, and we need to cultivate this skill. We live in the world of instant gratification, where everything can be delivered to us in an instant: information, distractions, everything that gets us away from discomfort. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Irina! Irina Costea, Executive Contributor Brainz Magazine Irina Costea is a Transformational & NeuroMindfulness Coach® and a former HR Professional. After a severe postpartum depression scattered with suicidal thoughts, Irina discovered Positive Psychology and the power of coaching. Once enrolled in the coaching school, she soon realized that her personal mission is to help other people unlock their true potential through practices of neuroscience and mindfulness. She believes that only by mapping and following your fears and blockages you can live authentically. Because only when you use them as your stepping stones you can connect to yourself again. Costea has been trained as a Coach at CoachVille, one of the first coaching schools in the world, and as a NeuroMindfulness® Practitioner at the NeuroMindfulness® Institute. She also worked as a Senior Talent Acquisition Specialist for one of the biggest travel platforms in the world.

Written by: Gauri Kacherikar, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. Neha is a Director of a leading Global Organization in the US. She has donned many hats and excelled in all of them. She picked up responsibilities of growing new markets just before the pandemic. Little did she guess that the daycares would be closed, and the work from home would make her life miserable. After a struggle for a month, she soon realized that this was the golden time of her life. On her personal front a mother of two young ones, ageing parents had always been her priority. The work-from-home option gave her the time to spend with her little ones, take care of her family as well as focus on her career growth. When she was asked to join back to office, she realized that working from home was the best arrangement of her career and she started exploring opportunities that provided a hybrid model of working. The Pandemic has led to the 2021 ‘Great Resignation’, which distinguishes itself from previous high-turnover periods as it is characterized by elevated levels of burnout, gender differences, and a new wave of employee expectations regarding flexible and remote working. The statistics are substantial, and they point towards a pivotal change in what has now become an employee’s market where workers are driving the future of the workplace. Many people are looking for a change. Are employees leaving your company? It is important to take such results with a pinch of salt, as it’s much easier to ‘want’ a new job than to actually get one, organizations must pause to evaluate the colossal impact that potentially losing almost half of their talent will have on their business. These resignations are now happening on a mass because the entire world has collectively experienced the ‘shock’ of a lifetime with COVID-19, causing individuals to confront their own mortality and appreciate that life is simply too short to spend wasting time in a purposeless job that they don’t enjoy, feel appreciated in or that doesn’t allow them to enjoy a life outside of their career. Employees are leaving due to: Burnouts: While the pandemic may have shut down the world outside, it surely amplified the pace of work. Many employees especially women feel that they cannot continue with this pace and are quitting for their health. Changing Values: Millions of working parents, especially working mothers, have left their careers in the last year to focus on caregiving. The majority of them don’t intend to work for the time being. Some of the workforces is hesitant to return to the office. After a year of lockdown, many have emerged with new priorities for their passion and jobs are not at the top of their list. Better Offers: Employers are raising the average salaries to attract talent. Savvy job seekers are aware of this and are jumping options with multiple offers in their hands. What can Organization’s do? Employee engagement is the best way to measure how likely you are to experience employee turnover – an engaged employee is more productive and committed to the organization they belong to. A company that prioritizes engagement will have clear common goals, open communication, psychological safety, and a culture of support – employees want to feel valued and heard by their managers and colleagues. This ties in with the post-pandemic existential shift where people want to feel like their jobs have a purpose. If employees are feeling ignored, undervalued, lacking recognition, or possibly feeling as though they are not working to their potential then they’ll seek out this purpose elsewhere. Modern retention strategies like embracing remote work policies permanently, fueling the passion of the employees, providing coaching for employees, are highly effective at reducing churn and keeping employees engaged. How can Coaching help? Invest in Retention: An executive coach will add value to the process of developing and strengthening leadership and communication skills and will help your organization grow and succeed. Companies thrive when leaders are intentionally developed, and everyone is singing from the same sheet of music. For example, when groups of people — such as high-potential employees or recent management hires — join in coaching to improve both their individual leadership skills and, as a group, learn to work from the same songbook, your company will be poised for long-term success. Growth, fulfillment, and belonging are the types of deeper-level results needed to retain employees in today’s workforce. A tool like coaching often helps get employees there. The role of a coach is to help people get what they really want out of life and work. By meeting virtually with the same coach on a weekly basis, employees benefit from having someone who is truly in their corner with no ulterior motives. The conversation skills of a coach will help bring in clarity to the employees to understand what are they really looking out for? These inputs are critical to the organization to provide the employee with the opportunities that he or she desires to retain them. Most coaches are incredible planners and have an uncanny eye to observe and plan immediate ways to address needs and deficiencies. Command and control management and leadership is no longer tenable in a fast-moving and VUCA (Volatile, Uncertain, Complex and Ambiguous) world. People across the organization need to be able to make rapid decisions and respond to changing conditions on a moment-by-moment basis. Coaching creates the conditions in organizations to best meet these challenges. These include agility, so companies can respond quickly in a fast-moving world; open communication, so that any problems can be communicated, and action is taken; increased trust and for staff to be more self-responsible; and for people to be fully engaged in their work so that they find fulfilment at work. Follow Gauri on her Facebook, Instagram, Linkedin and visit her website for more info. Read more from Gauri! Gauri Kacherikar, Executive Contributor Brainz Magazine Gauri Kacherikar is a global business leader and has extensive experience working with the Nordics. She comes with unique capabilities and has led businesses across diverse sectors, including Public and Healthcare, Financial Services. She believes her learnings from the Stockholm School of Economics have contributed to her futuristic approach and thought leadership. As a Coach, she brings an uncanny ability to nurture, coach people to achieve their goals, and advance their career paths. Her mission is to empower women to grow as successful entrepreneurs/corporate executives. Her signature program, "MidLife Energizer," has helped women transform their lives and dreams to find their purpose. "Build Your Executive Presence" is another program that has assisted women in their career trajectories. She has been recognized by the Swedish Royal Family for her gender equality initiatives and is a winner of the Sandvik India Diversity Awards.

Benedicte Sivarajasingham is an entrepreneur, founder of b well coaching and mum of 3 wearing all the hats! Corporate high flyer for over 20 years, she turned her health challenges into her passion. As a functional medicine certified health coach, Benedicte helps busy working mums to live a healthy more balanced life in just 5 minutes a day, connecting their mind & body for more balance and inner peace. She uses her own experience to empower clients to implement micro-moments into their day to refocus, get some clarity and natural energy to manage and reduce stress into their life! She is passionate about demystifying health myths, making living healthy easy and fun, giving her clients very practical tools customized to their Lifestyle to change the way they live and feel better in the long run. Benedicte loves connecting with people, especially on an intercultural level. She lived in 6 European countries, gave birth to her 3 children in 3 different countries, speaks French, German, and English loves cooking for her family and community and is eager to keep teaching her clients and kids new mind-body medicine techniques to bring the body and mind incoherence. Benedicte Sivarajasingham Functional Medicine Certified Health Coach Who is Benedicte? I am a world citizen! I am 44, French, married to my English husband, and we live in Germany with our three kids. We are very international! We were all born in a different country: Me and my husband obviously, and I gave birth to my 3 children respectively in Italy, Czech Republic, and Germany. So, now imagine, if you were a little mouse, watching us at the dinner table, you might be confused to hear us mixing the three languages all the time. What do you do? I am a functional medicine certified health coach. I help overwhelmed and exhausted mums who want to live a healthy, sustainable lifestyle using my 5-Minute A Day Techniques. I’m on a mission to help them regain their natural energy and find their inner peace to face everyday challenges with calm and confidence and become the role model they always wanted to be! There are too many mums who just COPE with their life and hope for a better day. They hope that they can hold on with work & family until their kids are getting older or out of the house. They are COPING with their motherhood, not ENJOYING it! They know that they need to do something but don't know how or where to start! It sounds very cheesy, but I truly believe that a healthy mum is a happy mum, and a happy mum is a happy family! When I hear or meet that mother who is close to burn out, can´t sleep because of her endless to-do list, is low on energy because she is not nourishing her body properly, is in a negative spiral because she is tired, I feel my energy coming up! I get very excited and want to help. I am here to show that mum that she can prioritize herself without additional stress, guilt or compromising on their family, work…etc. It is possible! It can be simple! How do you do this? Working mums don't have time. They are drained, overwhelmed because they have so much to think about. So, I developed my 5-minute A Day Techniques Program. My motto: Do something for your wellbeing 5-minutes a day, every day and you will soon see the ripple effect on your health! This method is about implementing micro-moments into your day to refocus, get some clarity, and regain your natural energy to support you to manage and reduce stress in your life! It is about giving you space to recharge and be energized! All you need is 5 minutes a day! It could be while you wait for the kids to come out of school, in your bathroom while you get ready, between two meetings! 5 minutes a day for the implementation instead of scrolling social media. You can even prepare a healthy meal with real food in 5 minutes. You just need to learn how! It is a simple & sustainable program! What makes your method stand out? It is a mind-body approach to your health with very practical tools customized to your lifestyle to change the way you live and feel in the long run. It is more than just a good nutrition and fitness plan. We look at your Wholeness! You have a story. You have a past. You grew up and lived within a certain environment, had specific relationships with the people around you, some stressful or not! You build up your life with habits and routines, with your own coping mechanisms. What have you done to be where you are today? You partner with your body, and we together find 5-minute techniques fitting to you, what you like, what resonate with you, what can fit into your Life. I meet you where you are at. You decide. It is Your LIFE! I guide you, empower you to implement practical tools into your life step by step, one success after the other. Your 5-minute a day techniques become a routine. You built upon it towards a healthier, happier, more energetic, more balanced YOU. What are your Superpowers? I bring a certain simplicity, lightness to every situation, I am very enthusiastic and full of energy. My clients feel safe and heard. And I am their best cheerleader. One thing which is so normal for me because I am a busy working mum, but I am always reminded by my clients, is that I have a talent to make things easy, quick & very practical. To get from overwhelmed exhausted working mums to busy working mums, we need to learn to have healthy tasty food in less than 15 minutes on the table, we need to be able to look after ourselves without being 2 hours away from home...etc. If it is too complicated, it is not sustainable. If it is not fitting to your lifestyle, we will just not do it. What motivates you to get up each day? Spreading the word that we need to take care of our mind, body & spirit to function optimally. We need to shift the thinking of only taking care of our physical body, to look at our wellbeing and our wholeness! I feel blessed each time I finish with my clients to see the beautiful transformations and how many changes and shifts coaching can have on them. What is the best piece of advice you would give someone who is struggling with their health? You need to manage your stress, or better you need to create peace in your life. You must be in a relaxed state to heal. STRESS is one of the most overlooked areas in people´s health journey. The body can either be stressed or relaxed. It cannot do both at the same time. You cannot repair your car when driving 200km/h on the motorway. You need to stop on the side and repair it. It is the same for our bodies. So, a great 5-Minute A Day Technique to create peace in your life is to use your breath. Sit down, close your eyes, and breathe consciously for 5 minutes. The longest you exhale, the better it is. You activate your vagus nerve which is responsible for your relaxed state. This is one mind-body technique. There are so many more. You just need to find the one which resonates with you, for you to keep doing it! Please, look after yourself, your wellbeing & wholeness! Here are 3 ways to help you get started now: Book a Health Strategy Call with me Here to chat and discover more mind-body techniques. Download my 5 tips for Easy Healthy Living by clicking Here . Follow me on Facebook , Instagram for daily tips for overwhelmed exhausted or (just busy!) working mums. Follow me on Faceboo k , Instagram , and visit my website for more info! Read more from Benedicte!

Written by: Claire Johnson, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. What is the most important muscle in the body? Which one is it that is the strongest and has the most influence over whether or not you achieve your results? Some people may think the biggest muscle of the body would be in their legs or their strongest muscle is their bicep! Without a doubt the most powerful muscle of the human body is the mind. The mind allows you to set the intention of not only your overall goal but also gives you the focus to work towards your goals. When you are in the gym training, be sure to maximise your training time by staying focused on the workout. Have you ever seen someone in the gym that looks like they’re daydreaming? Perhaps they were on the leg press just mindlessly pushing the weight or on the treadmill staring out of the window. This is a clear indication that the focus is not on the training. To ensure you get the most out of your workout try connecting the mind to the muscle. Focus on visualising the area you are working and ensure you actually are feeling it in that particular area. You will probably find that you will need to drop the weight you normally lift and you will actually perform the exercise slower as you concentrate on the targeted area. What you most definitely will feel is the difference in intensity and after a short time, you will absolutely see the difference in your body. Remember where the mind goes, the body will follow. If your heads not in the game then ask yourself why you are there – if it’s worth doing, it’s worth doing correctly. Just as you have to be physically fit and train correctly to see the result you want; you also need to be mentally fit and train your brain to improve concentration and focus. These skills are essential if you are looking to grow, develop and progress with a specific skill or have a goal you wish to achieve. To stay focused, first find clarity in what it is you want, identify how you are going to do it and what resources, if any are necessary to support you. Learn to eliminate distractions by switching off to social media, email notifications and be committed to allocating set blocks of time to do the work required. Results come by making time to do the work, so diarise it, just like you would book an appointment or meeting in your schedule, book the time to work on your goals. The mind gives you the discipline required and the focus to stay on your chosen path and not stray. No doubt there have been times when you have doubted your ability or beaten yourself up about your fitness level, work or relationships. This negative self talk can have a massive detrimental impact on the actual desired outcome. In these situations staying positive and utilising the power of your mind will be more beneficial to you than staying in a negative mind set. If you ever find yourself in this place, think about something that makes you happy or a recent time when you last really enjoyed yourself or laughed out loud and let the mind take you there. Remember the feeling of the experience also and then notice how much better you feel about the whole situation. The mind is just like every other muscle in the body and needs to be exercised; it needs to be challenged so that it can perform at its optimum. When was the last time you sat reading a book rather then watching television in the evening? When was the last time you actually watched a documentary rather than the same old soap or reality show or tried to complete a crossword or Sudoku puzzle? These days there are plenty of online memory tests or games consoles that are easily accessible to stimulate and strengthen the mind. Regular ‘brain training’ will improve the quality of your life, your general functionality as well as keeping the body young and active. Remember it’s all in the power of the mind. Connect with me on Facebook and Instagram. You can also visit my website. Read more from Claire! Claire Johnson, Executive Contributor, Brainz Magazine Claire is an expert mindset, nutrition, and training coach for women, authors, TV presenters, expert speakers, and female empowerment mentors. Claire is the CEO of The Naked Warrior, which delivers 3 winning online coaching programs and Founder of The Naked Warrior Tribe online female empowerment community plus the author of two books — The Winning Formula: Discover the Secrets to Unleash Your Alpha Female and The Winning Physique: How to Get the Competitive Edge on Stage.

Written by: Karen Gibson, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. I’d like you to consider how you model apologizing to your children. We teach our kids social etiquette from the time they learn to talk. "Say sorry" for misbehaving by hurting someone emotionally or physically is something we've been told again and again throughout childhood. What we don't realize is that forcing an insincere apology lacks authenticity. Children may resent apologizing when they are forced to admit their wrongdoing. Asking self-reflective questions and having a discussion when both sides are calm can be effective. Children will be more willing to apologize when it's on their terms and they understand why their behavior warrants saying sorry. Apologizing does hold value in helping heal relationships by encouraging people to connect after an argument. Receiving a heartfelt apology makes us feel comfortable with someone who hurt us. Saying “I’m sorry” sends a message that we are not proud of what we did, and intend to not to repeat the inexusable behavior that often damages the trust in a relationship. However, if a teenager apologizes for breaking a house rule (sneaking out of the house or coming home after curfew), then repeats his misbehavior, his/her apology will lost its value. Forced apologies made during childhood may build resentment, sound insincere and often lead to refusing to apologize as adults. Children as young as four-years-old understand the emotional consequences of an apology. They learn that they must say “I’m sorry” when they commit a wrongdoing. Sometimes, out of anger, I’ve demanded my daughter to apologize to her sister for her misbehavior. As I reflect on the countless times I’ve shouted the importance of apologizing, I remember hearing the lack of sincerity in the words “I’m sorry.” The person receiving the obligatory apology does not feel any compassion from the offender. The purpose of an apology is to make the wrongdoer understand that he or she has done something wrong and unacceptable. Also, apologizing helps both parties move past our anger and prevents us from being stuck in the past. We all know of family feuds where relatives stop speaking to each other because someone didn’t apologize or the apology wasn’t accepted. The damaging effects of the shame children may feel when they are guilty of hurting someone can stick with them for years. Some may harbor that guilt which can lead to emotionally and physically illness. By saying sorry and taking responsibility for their actions, children can heal their guilt and practice forgiving themselves. The main message for parents who demand that their children apologize is the way children are taught to apologize. Children must understand what they did that requires an apology. Do they know they hurt someone? Do they feel justified in hurting someone? When children comprehend the importance of an apology and take initiation to say sorry for their misbehavior, they will apologize with sincerity. Don’t control the way they apologize, but guidance is teaching the steps of a proper apology will help children understand. Acknowledge the wrongdoing, accept that it’s normal to react and misbehave, then take responsibility before actually saying their apology. Also, prepare them for having their apology be rejected if the person they hurt isn’t ready to forgive them. It’s natural to feel angry when one’s apology isn’t accepted. The best way to teach kids about forgiveness is to model it. If your children witness that when you make a mistake or do something that hurts them, you take the time to apologize, it will inspire them to do the same. Asking for forgiveness after saying sorry is a vital step in delivering a sincere apology. Subscribe to my YouTube channel: Letting Go with Aloha for more parenting tip videos along with more than 70 interviews I’ve conducted with psychologists, coaches, teens, parents, grandparents among others who share their journey and challenges. Follow me on Face book , Instagram , and LinkedIn for more info! Read more from Karen Karen Gibson, Executive Contributor Brainz Magazine Karen is the founder of "Letting Go with Aloha," offering coaching for overwhelmed parents and those in parenting roles who want to parent with peace instead of pain. As a former special education teacher, she also founded Brain Builders, a private tutoring business whose mission is to enhance students' mental and emotional potential. She is the author of "Mama's Gotta Let Go: How to Let Go Without Losing Your Sanity,” available on Amazon, as well as “100 Parenting Tips Inspired by the Pandemic,” published in March 2021 by Balboa Press.

Written by: Leticia DeSuze, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. Most women spend their entire lives trying to be someone they’re not. Why? To impress others. To be accepted. To win the approval of a society that would drop them in an instant. But hear this, "Fitting in never got anyone anywhere." Do you think Serena Williams cared what people thought of her and her emotional displays when speaking out and taking a stand against racism, sexism, gender pay inequality, and women’s maternal health issues? What about Oprah – do you think she was about to let her African-American “minority” background stop her from becoming one of the richest people on the planet? Women like this have one thing in common – they are authentic. They weren’t afraid to get out there and be themselves, and it paid off. Big-time. YOU are no different. On a planet where genuine authenticity is harder to come by than snow in summer, it’s time to be yourself. The world needs YOU more than you think, and here’s why. You’ll Earn Respect: Being true to yourself shows peers, superiors, and clients that you stand strong in your convictions. You have integrity, and your foundations cannot be shaken by the influence of others. Being authentic also goes hand-in-hand with being honest, and honesty and truthfulness will always place you in the best light. You’ll Discover Hidden Talents: You’ll never know what you’re capable of if you don’t give yourself a chance. Being honest with yourself and those around you gives you the opportunity to unearth how you could potentially deal with problems – not to mention what you could bring to the world. You’ll be Happier: Being yourself forces you to trust yourself. To make the right decisions. To do the right thing. You’ll quickly see that your confidence and self-esteem will skyrocket, and you’ll catch yourself smiling in every mirror you saunter past. You’ll Stress Less: Trying to be someone you are not is a hell of a job. Being yourself gives you one less thing to worry about. And if the world doesn’t like that person, that’s fine. They don’t have to. You’ll Feel Free: There is huge liberation in being your authentic self. You’ll feel the weight of societal expectations fade away as you remove the mask and façade, and act in line with your true nature instead. If there’s anyone who understands how hard it can be to be a grain of quinoa in a cup of rice – or a fruit loop in a bowl of cheerios – it’s me. But the most successful, happy, and confident women on the face of the Earth dared to go where 99.9% of other women won’t – in the direction of their authenticity. Every “trend” that exists was started by someone who dared to be different. Who’s to say YOU can’t be the next trend-setter? Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Leticia! Leticia DeSuze, Executive Contributor Brainz Magazine Leticia DeSuze is a holistic mindset coach and business strategist who works with C-level executives and established entrepreneurs who desire to break the 7-figure barrier. Having coached more than 1200 senior leaders and entrepreneurs across multiple industries, Leticia believes that every problem is a mindset problem and that mindset matters most. Leticia has developed a 'laser-like ability to pierce the facades and identify the deeply engrained thought patterns that have limited her clients' potential, and identify opportunities for accelerated growth. She helps them clearly define what they want and designs the roadmap to get there - while holding them accountable. The result is a life and business they've intentionally created vs. one they've settled for.

Written by: Liz Jones, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. I remember the first yoga class I did. My mind was buzzing, and I was constantly looking around the room for some guidance on each move. There was definitely a level of excitement. But, sadly, I was doing it more out of obligation. How often do you do something because you know you should? Or because you know that it is good for you? Well, by doing something that was good for me, I opened the door to a stronger mind and body connection. One that actually helped me with my physical training as well as within my professional career. A connection that you can have too, simply through connecting breath and body. Ever since I started training, I knew that breathing was essential to your performance. I’m sure you have experienced it too, how quick fast breaths only cause you to become short of breath and not able to push so hard. Just like timing your breath with the push or exertion can enable greater strength. But how do you connect your mind with your body without the need for physical activity or exercise? What if I told you there is a simple exercise you can do, anywhere and any time, that does not require huge amounts of space and time? I know what you are thinking. “It is hard” “I don’t enjoy it” “I don’t see the results now” “Really?!” But really! Your breath is the link to connect your body and your mind for peak performance – in all situations. From workouts, training sessions, and yoga practice, I found a way to focus my thoughts and clear away stress or anxiety so I can always teach a lesson and sound confident. An exercise that anyone can take advantage of. Yes, there are simple things you can do with any presentation or meeting, such as having a comfortable opening routine or introduction. But that calmness and clarity comes from what you do before you walk into the room. Wouldn’t it be great to be able to relax any physical tension, or ease those nervous shakes, prior to a big meeting? Well, let me share it with you in a few simple steps: Find a space (seated, standing, or lying – you choose) and close your eyes if it feels comfortable; Picture in your mind a balloon. Pick a colour if you wish; Take a deep inhale and imagine you are inflating that balloon; Once the balloon is as big as you can make it, slowly deflate it – all the way out, so much that you flatten the balloon; Then repeat at least 5 times. So, why does this actually work? Well, the calming breaths are filling you with oxygen, which your body needs, especially for brain functioning. Have you ever noticed that when you get out of breath it becomes harder to think? It also stimulates the parasympathetic nervous system (PNS) to promote a state of calm within you. The PNS will conserve energy to be used later, and therefore help you maintain an even energy level throughout. More importantly to note, it helps avoid those energy crashes. Through visualising the balloon, you are giving yourself something to focus on, and this helps channel your thoughts. Or rather, calm the chatter that might be going on in your mind. Next time you feel yourself getting a little overwhelmed, find your quiet space to take 5 minutes to give this a try. Follow Liz on Instagram, Linkedin, Twitter and visit her website for more info. Read more from Liz! Liz Jones, Executive Contributor Brainz Magazine Liz Jones is a Wellness Coach, Yoga Teacher, and Fitness Professional with over 10 years of experience, with numerous qualifications and recognized accreditations. Having worked in a wide range of environments, Liz has helped professionals, celebrities, and business leaders from around the world to transform their lives and become addicted to living that healthy lifestyle. Liz is the Founder of Mind Body House, where the aim is to help others to 'Live the healthy lifestyle they love.' She is the host of the "Ladies Go Live" talk show and podcast, aiming to connect the value of great wellbeing and your professional success.