Written by: Jonny Taylor, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. Are you looking to grow your following on Instagram but have no idea where to start? Maybe you’re new to the platform or trying to figure things out since their latest algorithmic update. Perhaps you participated in the “celebrity influencer” growth strategy where an established internet star encourages users to follow your account in exchange for prizes, and now you have a ton of “ghost” followers. Perhaps you’re like me – your account is saddled with spam followers, and as a result, your actual followers may never see your posts because they are being served to fake followers. I started a new account for that reason. If any of these scenarios sound familiar, keep reading. This article discusses some basic steps that will help you as a recording artist to gain followers and establish yourself as an artist on the mega social media platform. Post Consistently As a recording artist, you understand that consistency is essential when it comes to building your brand. You are likely to spend months working on your latest album, so why wouldn't you want to give the same level of dedication to growing your Instagram following? The truth is, if you post consistently, then people will start to recognize the time and effort that you have put into your account. Plus, the algorithm rewards accounts with regular posting activities. Set a goal of one post a day. Enhance Engagement One of the most effective ways to grow your following on Instagram is to engage with other people. It is evident that recording artists are usually busy. A good idea would be to set aside an hour throughout the week when you can go through and respond to comments from your fans. Note that this is the best Instagram growth hack that has worked for the indie artist. There is no getting around it. Tell Your Story One of the biggest mistakes that artists make when they start out is to post their work with minimal context. If you want to grow your account and get more followers, then you need to take the time to tell a story. Provide background information or add some kind of dialogue so that your fans can better understand what inspired your music. Keep in mind audiences connect with people more than content. If they decided they like YOU, they will most likely champion your content and even spread the word about you. You can’t get any better organic advertisement than that! Aside from growing your fan base, this strategy will make it easier to sell your music, merchandise, and even virtual experiences. However, this is a growth hack that very few recording artists understand and have implemented for their Instagram growth. Be authentic instead of being an image! Make Use of Hashtags It is important to start using hashtags on your posts, but don't just use them because they are popular. You need to focus on using relevant hashtags that people search for. These will make it easier for people to find your account and see your work. For example, if you have a new album coming out, then you should use the "#newalbum" hashtag. Also, avoid the overuse of hashtags in posts. As of this writing, Instagram allows up to 30 unique hashtags per post. I would suggest 5-7. This is an area where I can improve as well. Use a Good Picture Quality On this platform, a picture is worth a thousand words. Make sure your pictures are of high quality. Failure to do so may result in minimal growth or, worse, a loss of followers. Memes are a popular way of connecting. However, try to avoid the use of memes that look like essays or paragraphs. Also, avoid overly edited photos. Make Use of Ads and Sponsored Posts If you are serious about using ads to grow, then you need to make sure that you only invest in adverts that will actually work. You don't want to spend your money on ads that simply aren't providing the benefits you are hoping for. In a future article, I will provide information about targeting and general ad set-up strategies specific to the goal of growing Instagram followings. Another paid strategy might be to reach out to owners of pages that have a similar and following ask how much they would charge for a post that asks their following to follow you. You’d be surprised at how cost-effective this approach can be. You can also follow my new Instagram account, where some of this information is shared informally. Post Stories When Possible Stories are becoming more popular, and that means that they are a valuable resource. As such, you will need to use them as much as possible. For example, if you have a new single out, then consider posting it on your story. This way, people can follow along and comment without having to go back and check older posts. Plus, you can include a sticker of one of the tracks in your story and earn streams every time the story is watched. Stories posts have significantly more organic reach than timeline posts. Consider this strategy. Repost timeline content as a story about a week after the initial post. This will allow you to repurpose content, reach a larger segment of your followers that maybe were not served the post organically the first time around, and the repost can serve as a reminder for those who see the content twice. No one is going to stop following you or think the worst of you for posting something a few times. Craft an Ongoing Theme and Message When it comes to posting, you need to make sure that your account has a clear theme and message. Your followers should know what to expect from your posts when they see them on their feed. If your goal is to post random content that doesn't have any theme or message, people will start to tune out. Feel free to visit my page to see how I set up my theme. Serve Your Existing Followers When it comes to engaging with your followers, you need to make sure that you engage with those who have already decided to follow you. This is important because these people have already proven that they like your brand or at least what it represents. As such, you want to do everything possible to keep them happy and engaged. Focus on One Account If you are serious about growing your following, then it is vital that you focus all of your energy on one account. This means that you shouldn't simultaneously launch several different accounts and start posting things to them at the same time. If that happens, people will be less likely to follow other accounts because they will be confused. Conclusion Growing your account can be difficult, but it doesn't have to be. If you take some time to focus on the details and learn how to use each feature effectively, then you will get more fans. However, if you post randomly or try to engage in shady schemes that only benefit the companies selling them rather than yourself, then it won't work. No shortcuts. DO THE WORK! Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Jonny Taylor, Executive Contributor Brainz Magazine Jonny "Jonny T" Taylor is a record label executive, label services provider, and Facebook/Instagram Certified Social Media and Digital Marketer. As a recording artist, he has achieved "Grammy Contender" status in his group JTLR in 2020. He has secured distribution and marketing agreements with Universal Music Group and The Orchard/Sony Music for his record label Phastlife Media Group and Rino Management partnership, where he represents a mix of multiplatinum legends and emerging talent. Taylor offers artist services via his website subscription service Major Indies and is also the founder of BeBetterShirts.

Written by: Jennifer Wert, 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’ve absolutely no idea what I’m doing; you know that, right darling?” In the dark, on my knees, leaning on my elbows on her bed, I let myself be completely and utterly vulnerable. “What do you mean, Mama?” “I mean that you know I’ve never been a parent before, before having you. You’re my first, and so everything I do and say and try as your Mom is new to me. I’ve NO idea what I’m doing, “ the tears fill my words up, slowing them as they make their honest way out of my throat... “I’m just making it up as I go along and doing my best to be a good example for you, trying to guide you and take care of you as best I can. All while taking care of myself, too,” the words so full now, so full of truth, they soften, soon easily meshing with hers… “Oh, Mama,” Tate whispers. She looks at me, there on my knees in front of her, wonder dissipating her anger, reminding her of my humanness. Her whole body hears me, “I know, I know you do…” Who knew being intimate like this with your child would be possible? Would be so humbling and key to your connecting? As an educator for many years, I put connection first. Connecting with my students and their parents. An open heart, indeed, was what I led with in my professional roles. I was more direct and truthful with my families than others in the field. It’s what made me stand out as a teacher. But never could I compare those experiences to what it’s like to open your heart fully to your own child, a being you love with everything in you. This kind of openness is raw and what ‘true’ family means. As I work with parents across the world, I hear over and over again how much they want to feel close to their children. Somewhere along the way, they got caught in their ego or fear, caught in their inherited expectations - and found themselves stuck, getting in their own way. So much of my time with clients is spent reflecting on who they are and how to share their honest selves with their children. How to let go of assumptions and unconscious habits and be themselves. Be the messy, imperfect, raw humans they are. This is where the truth in families blossoms and opportunities for closeness abound. Want to learn more about Jenn´s parent coaching philosophy? Visit her website today for parenting tips, tools, vignettes, and ways to connect with Jenn directly. You can also get connected to her social media accounts; Facebook , Instagram , and LinkedIn ! Read more from Jennifer! Jennifer Wert, Executive Contributor Brainz Magazine Professional Parent Coach, Jenn Wert, serves parents of young children around the globe who are looking for support in their conscious parenting. With a Master’s in Education, educator, and doula experience along with post-graduate social-emotional training, Jenn knows how to counsel parents who want to authentically communicate with their children. After decades of her own therapy, while concurrently working with many different family types, she brings honesty to her conversations and discernment to her listening that allows clients to grow. Jenn inspires parenting that is nurturing, true and transformative.

Written by: Dr. Dusya Lyubovskaya, 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 people think about forgiveness, they think of religious institutions talking about how important it is to forgive the people who hurt you. What they hear is, "I have to forgive that person because the Bible, thorah… says so." When I tell people that I have forgiven my narcissistic father after sharing my story of being abused, they either look at me like I am crazy or assume that I am part of a religion. The truth is, I have forgiven him for my own sake. In my healing journey, I learned that not forgiving him gives him power over me, makes me a victim, which affects me in a way that I don’t believe in myself. Before my healing journey in 2014, I would think of him (he passed away in 2007), and my thought process was, “how could he do this to me?!“ I looked at myself as a victim as opposed to a survivor and did not see how I could possibly have a life of my own, although he had passed on. I kept saying to myself, "He is dead. He can’t hurt you anymore", but it didn’t help me. I did start a life, and I was taking care of my mother, who passed away in 2014, had a good job, and started College. However, I had difficulties mentally and emotionally starting a new life. Then in 2014, shortly after my mother's passing, I had a wake-up call (if you will). I met people who did energy healing and intuitive work, and I felt welcome and understood? After I started my healing journey, I learned later on about ancestral healing. Ancestral healing helps with reconciliation, whether with family members or people generally in your life. When I learned about ancestral healing and forgiving my father, I thought, “This is crazy! He abused me, and I am supposed to forgive him?!” But during the session, I realized that it is not about forgiving him because of what he did. It is about forgiving him by saying that I accept what happened and want to move on because I am strong and have my own life and will not allow his actions to sabotage my success in life. Now it is 2021, and I am successfully completing my courses in undergrad, got my Ph.D. in metaphysics and helping people successfully who are struggling with trauma. Follow Dr. Dusya on her Facebook, YouTube Channel, or visit her website for more info! Read more from Dr. Dusya! Dr. Dusya Lyubovskaya, Executive Contributor Brainz Magazine Dr. Dusya Lyubovskaya is a leader of ancient holistic modalities. After growing up with an abusive father, her trauma caused her to develop health issues that doctors could clear diagnose. Although Dusya has been passionate about science since her youth, she went into the medical field because she had to be the breadwinner at an early age but never gave up her dream of going into science. During her work taking care of patients, she realized there was more than western medicine could offer. However, she felt she was running into walls. Dusya took care of both of her parents, who died from terminal cancer, and knew that she could at least ease their suffering with the holistic modalities she learned about growing up. After her mother’s passing in 2014, she discovered meditation and Reiki, and a brand new world opened to her full of opportunities! She got trained in reiki, and after a year, she was encouraged by many clients to get paid because she appeared to be very talented. She would perform energy healing on and off on the side, and in 2018 with additional training, became a holistic life as her clients around the world greatly appreciated her positive energy and experience. Dusya has also evolved in her medical career and started speaking for health care agencies as well as government agencies seeking her advice and expertise. Dusya discovered that many chronic health issues in her clients were caused by trauma so she used her western medicine knowing combined with ancient healing modalities and has been very successful. Meanwhile, Dusya has expanded to helping entrepreneurs who struggle to make more than 5k by helping them increase their money mindset and helping them get unstuck by helping them with inner child soul retrieval and helping them reconnect with their inner child as every issue we face as adults is affected by what we learned as children.

Written by: Sarika Kishore, 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. Do you find that you have difficulty sticking to a routine you have created and end up procrastinating? Do you create your routine based on the top 5 search results on the habits of successful people from the internet? Do you then find yourself struggling to keep up with the routine because you think you need to be more successful? Do you find the goals you set for yourself each day go by the wayside? Do you then realize that you didn’t take into account how much time each task will take realistically? I have always struggled with routines. Trying to find a balance between getting everything done, raising kids, having an active social life, pursuing a career/hobby has been the bane of my life. I am not a routine person, and yet I need one to keep my days structured to get things done on time. Struggling with anxiety and depression made me realize the importance of routines. It helped me create a structure that would make me get out of bed and take care of my family. As I got better, routines became a source of negative self-talk. The self-flagellation got so bad that I had to seek help from a therapist to stop me from tripping into OCD hurdles. I learned to delve deeper into myself to understand what kind of a routine was necessary for me and how to become more efficient without having to push myself every day. These are lessons from my journey to becoming a more productive and happier person: Create a routine that follows your Biorhythm Biorhythms are your own physiological, energy, and mood cycles that you experience daily or seasonally. They are unique to you. For eg.-You are someone who can stay awake till late at night but just cannot be an early riser habitually, or you love the winter season and are most cheerful in the cold months. So before you start creating a routine, try a week of self-observation. Notice the times you are the most energetic, the times that you feel exhausted, what time you go to sleep naturally, what time of day do you feel is the worst time for you energetically. Also, notice what activities energize you and what is draining/boring for you. Use the most energetic times for activities that are chores and boring. Use the times that are not your best to schedule activities that are energizing and could be a reward for all the other things you have accomplished. Waking up early/late should be decided based on what your body needs and not what your mind thinks is good for you. Create a routine that is realistic Your routines should be based on your own personal experience of achieving your goals. Your goals and schedule should reflect how YOU do things and how long YOU take to complete them. They should not be based on how others would or what you expect yourself to achieve. Do a reality check when you are scheduling a project, how much time do you have, and how long you have taken to complete a similar project before. What are the other ongoing tasks that you have to take care of while giving time to this project? Create a schedule that matches your needs- time and energy-wise. This will definitely create a healthy and achievable schedule. Your routines are a reflection of your beliefs If you have a tenuous relationship with success and believe that you are useless, your routine will be set up for failure. You will create an overambitious routine that you know you will never achieve. And that will lead to procrastination and failure. Success is achievable only if you believe you can and are worthy of it. Are you keeping yourself busy with unimportant things but ignoring the one thing you need to do to be really successful? Are you so busy rearranging everything to look perfect instead of taking actions that can actually contribute to your success? Don't let your routines and schedule mask your fear of failure. Taking action and doing things that will be productive for you is more important than a great routine that just keeps you busy. Your routine should enable you not to disable Are you setting up a new routine because you haven’t been able to achieve your goals, or are you changing them because you didn’t achieve them the way you wanted to? Routines should be used to maximize your efficiency and not the results. If you are looking at unsatisfactory results and altering your routine, then you are only blaming yourself for the failures. Results are based on many factors outside of your control. You need to be objective about them so you can actually work on the problems that led to your failure. Focussing on just the routine or your efforts will lead to missing out on finding the solutions to getting better results next time. Whose routine is it anyway? Are your routines dictated by what others taught you, or are they based on your own experiences? Sometimes we follow what has been taught to us from childhood. It becomes ingrained as beliefs, becoming habits that can keep us in a cycle that is unproductive. When you find yourself unhappy because you didn’t follow a certain routine you are used to, ask yourself why? Challenging your need to do things at a certain time of day or in a particular way will help you uncover that there is some belief about your self-worth linked to that activity. Where did you learn to do this? Is it really working for you, or is it just acceptance of how things are done? Figure out why your self-worth is linked to this habit? Were you punished or reprimanded when you had broken the rule/routine? Do you believe that if you didn’t get 8 hours of sleep every night, you could not function well just because you were made to do so as a child? Do these lessons of mine resonate with you? If you feel conflicted about changing your routines, question yourself. Do you truly need that conflict, or can you spend your energy on something that is more important in your life? Find the real reason you are unhappy before changing your routine. Your happiness should not depend on just following a plan. Your happiness should be a result of effectively managing your time and accomplishing things. Your routine should help you do exactly that! Follow me on Fac ebook , Instagram , LinkedIn , or visit my website for more info! Read more from Sarika! Sarika Kishore, Brainz Magazine Executive Contributor Sarika Kishore is a Life Coach who is passionate about helping women rediscover the magic of life. She had battled with depression and anxiety for several years and learned that happiness is an attitude, not an event. A shift in attitude allowed her to reinvent and adjust to any challenge that life threw at her and empowered her to live life on her terms. Now, she shares her strategies and techniques in her signature program "Be The Magician" and helps other women identify, modify and defy their barriers to life and take control of it. Her goal is to help women become more impactful and joyful and create a ripple effect in our society, spreading happiness and hope to others.

Written by: Rodolfo Parlati, 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. Active listening is the art of listening to meaning. To effectively grasp it from the words of another person, you have to listen carefully. Active listening is of fundamental importance because it is the basis of effective communication. In some cases, active non-listening can also have some disastrous consequences. Listening actively requires the listener to understand, interpret and evaluate what is being said. Without this, communication is nothing more than a facade and it is altogether inadequate in any environment, especially at work. Because companies depend on human interaction to achieve one's goals, the quality of that interaction must be of the highest level. In this case, interaction means communication. There are many reasons why people fail to hear properly. They can be distracted by an activity they are doing while they are listening, or by other thoughts, they have in their head that they consider more important, or they might think about what they will say next, which is a common defect in communication between the parties whose opinions tend to diverge. Active listening focuses attention on the speaker. It involves the listener who submits his own needs for a while out of respect for those of his interlocutor. It requires concentration and a genuine willingness to listen to what is being said. Where there is no active listening, there is little communication and where there is little communication, opportunities are lost and problems are created or perpetuated. Active listening encourages people to open up, reduces the possibility of misunderstanding, helps resolve issues and conflicts, and builds trust. Some studies reveal that people only correctly listen to 25% to 50% of what they are told. In a 10 minute conversation, you might only get 2-5 minutes of useful information. While this may be enough to grasp the general sense of the conversation, there is still 50% to 75% of information that has escaped. The possibility of missing important details is therefore significant. Human beings are social creatures. Not only is communication inevitable, but it is desirable. It allows you to express your emotions, your hopes, fears, joys, and sorrows, and share them with other people you think are interested, or who may be able to help you make sense of them. But when you speak, there has to be someone listening for this to make sense. Active listening shows the speaker that what he has to say is important. It creates a sense of trust and, for a listener, is a sounding board that allows the speaker to develop thoughts that up until then may have been difficult to express. 8 Steps To Improve Your Active Listening Here are some simple and effective exercises , useful for improving your active listening and, consequently, your relationships. In carrying out them, it is essential to remain focused during the execution of the same, to be able to internalize them and perceive, over time and application, the relevance of your progress. 1. Activate your curiosity. Be genuinely interested in your interlocutor. Imagine his story is like a book you are reading: page after page, you are discovering what will happen in the next chapters. 2. Ask questions to your interlocutor. At the end of a speech or just after a few minutes of listening, asking questions to the interlocutor can be useful to obtain clarifications, thus avoiding to overlook the less clear-cut things and check, just like in a self-assessment test, if you are what your interlocutor wanted to say and what emotions he felt during the speech is listened to and fully understood. 3. Don't rush to have your say. Now it's your turn to listen. You will speak later. If you immediately start thinking about what to say next, you will lose sight of your interlocutor's emotions. 4. Make a summary of what you have heard. It is an exercise that can be done with an interlocutor but, for example, also simply following a television program, recording it, and reviewing it, after having summarized in writing what has been heard. It is a particularly useful exercise to improve listening, even if it requires objectivity and a critical sense to allow you to admit if you have truly centered the meaning of the speech or if you need to listen again, making an effort to pay more attention to the person who he's talking. 5. Ask your interlocutor to ask questions. It is likely that the interlocutor, during his speech, wants you to grasp some particular passages, details that you might miss. To improve your listening, in addition to being the ones to ask questions to your interlocutor, you can ensure that he does the same with you so that you can understand how much you have fully learned those parts of the speech that the interlocutor considers of particular relevance. 6. Learn to observe, not just listen. Listening effectively does not mean relying only on hearing and on one's ability to use it voluntarily and carefully. There is a non-verbal language, made up of gestures, body movements, facial expressions, and physical reactions that are more truthful than the words themselves and capable of transmitting important messages, especially from an emotional point of view. For this reason, it is essential to learn to fully exploit both hearing and sight while listening, as this also allows you to grasp aspects such as consistency and discrepancies in the communication of the interlocutor in question. 7. Set aside time for silence. Unless you live or work in a particularly quiet or isolated place, you are often surrounded by city noises. Occasionally, moving away from the din and finding silence can help you pay more attention to the sounds that surround you, to catch and recognize them. 8. Learn to distinguish between multiple sounds. Practicing to recognize different sounds is a valid exercise for learning how to manage attention and focus on something specific, isolating it, and moving away from everything else. In conclusion: Active listening can be practiced and developed. Every day, try for a few minutes to practice these steps while having a conversation with whoever you want. After a few attempts, you will realize the extraordinary power that active listening can have on your relational life: your communication skills will improve dramatically, both in the workplace and personally. For more info, follow me on Facebo ok , Instagram , LinkedIn , or visit my we bsite ! Read more from Rodolfo ! Rodolfo Parlati, Executive Contributor Brainz Magazine Rodolfo Parlati is a Professional Life & Executive Coach. Always inspired by the desire to impact others positively, his mission is to help people and professionals be happy and successful by finding out their inner potential and exploring the right path to follow to "give shape" to their goals. Passionate about building connections, the key elements of his coaching strategy are creating meaningful actions to attain the clients' goals, knowing what is holding them back, and supporting them in finding higher awareness. His natural curiosity has always driven him to be an eager lifelong learner, explore new fields, and look for the answers to any question.

Written by: Dr. Gigi Arnaud , Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. It’s August and it’s time for a pause — personal, professional, physical, psychological... My parents were from Paris, France, and a country where everyone takes time off in August. That’s right; at least 4 weeks straight of vacation. If you want a quiet, empty Paris, go and visit in August, when the streets are empty, many stores are closed and the mood is summery. Part of me stays French in this way. I believe in vacations or staycations – in changing the regular rhythms, routines, and sometimes ruts, of our lives. When you take a pause and unplug, you give your mind, body, and spirit the time and space to calm, center and relax, so they can all come back, recharged, and rejuvenated. I’m a first-generation American and was born and raised in the NYC area. So, though I presently live in the go-go-go culture of working too hard, playing too hard, and being way too connected, I tend to hold onto my European roots and the French idea that life is about – enjoying food, people, discussion, sensuality, love, and time-off to be in silence and peace and to hear your inner stirrings or inner voice. Though my folks didn’t have much money, they understood that to be and do all this, there is a need to take breaks, pauses, stops, vacations... In the USA, we have the background of the Puritan work ethic and it has stayed with us. Americans work hard, they always have. It served us in previous generations. Now... not so much. Folks are working more and more (with increased amounts of and speedier communication), for less and less… and they are frustrated, angry, and just plain exhausted. Forget the idea of listening to their authentic selves – many are just trying to survive. For this reason, we have to make our pauses purposeful or intentional, whether they be for 5 minutes/day or 5 weeks of vacation/year, whether at or near home or far away. The idea is just to pause, stop, breathe and let yourself rest… So now it’s time for your Summer Rx (prescription): Take a pause — no matter if it’s intentional or forced on you. Why PAUSE? Relax and Rest Refresh and Rejuvenate Recharge Reevaluate Then, my friends, you’re ready to take action… Let’s dig just a little deeper. When you take a pause, even a tiny one, it allows your body, mind, and spirit to settle down, relax and rest. It also gives a break to our often hyperactivated nervous systems so they’re able to go back to homeostasis (equilibrium or balance), which is our centered, relaxed state. Once we rest and relax, we start to feel refreshed and rejuvenated in every way. Our mind is clearer and sharper. Our body holds less tension and it moves in a more energetic way and our spirit feels quiet and centered. Then, you feel recharged and more in alignment with the real you and what you really want, after which you can reevaluate – if your life and lifestyle are where you truly want them to be (not necessarily in alignment with the general society’s view of success); if you feel healthy, in peace, joyful about your life – your relationships, your personal life, your professional life. Whether you’re ready to take a small step or a life-changing one or anything in between, a transformation will occur. When you take the time to pause and slow down, whether intentionally or you’re forced to, a pause is always helpful. It gets you clear on who you are and who you want to be and what you want to create and do in this world, by allowing you to be open to all that comes your way. Pauses: Purposeful vs. Pushed Let’s talk about pauses, whether they be purposeful (intentional) or pushed/ forced, (ie: by a pandemic, illness, surgery, etc.). Clearly, purposeful pauses win the day. When you make the decision for self-care (and being self-ish) and giving yourself time to reset your mind, body, and spirit, then you are ahead of the game. You know that when you return from this pause, you will be better, calmer, sharper, happier, and more productive — not to mention all the experiences and memories you’ll have for the rest of your life. Then, there are times (I’m raising my hand here) when the Universe ‘hits you on the head’, to tell (and force) you to pause, stop and regroup. I’ve gotten many of these hits in the last several years, in the form of severe joint pain and some joint replacements. I’ve learned to really listen to my body (and my mind and spirit) when a rest or pause or even, full stop, is needed. This year, I’ve been ‘told’ to pause and breathe, lots of times. First, like the rest of us, with COVID. I listened. I had to stop working as a dentist and closed down my dental practice (in NYC). I knew that I needed a second knee replacement (another ‘hit on the head’ from the Universe). Thank goodness we have only 2 knees 😊 I had been living and aching for so long with severe arthritis in my hands and other body parts; I knew it was time for a decision. My Orthopedic Doctor told me it was time to lay down my drill and my financial advisor let me know that I’d be okay. I did my homework and research. Making a decision is the hard part. I did it and once I did, I was on my way. I set up an action plan and got to it. I sold my dental practice to a group of caring and wonderful dentists who, I knew, would take care of the dental patients I really cared about. Retirement Vs. Reinvention I don’t believe in the concept of ‘retirement’. Retiring, for me, means pulling away from life and I’m not one to do this. So, I reinvented my life, once again and continued my work as a Mindset/Trauma healing Coach, Hypnotist, and Speaker, which I had started 17 years before. I am seeing clients virtually and loving it! It’s in alignment with my mind, body, and soul and with my WHY, my purpose, as a healer and creative. As a multi-passionate person, there is nothing better than learning. I’m now learning about online business, which is certainly different than dentistry. I’m always reading and studying about the art and science of the mind, brain, trauma, not to mention taking courses in art, writing, and whatever else strikes my fancy. By the way, you can reinvent your life or just be a part of it, at any age and at any stage. Sometimes, you can muster up the courage and energy to do it yourself but for most of us mortals, professional help is needed. It gives the process speed, relational security and interaction… and lots of good learning. In my case, I had to be ‘hit on the head’ for decades, to allow myself to slow down and reevaluate my life. This is how it works. If you’re meant to learn a lesson and you don’t, you will see this lesson repeated over and over again until you do get it… and change. I did myself a disservice, not only in the physical joint suffering but in the anxiety I could never get rid of; the inner conflict of not being in tune with the real, authentic me. You don’t have to do the same. Listen to the ‘hint’ and learn the lesson! Choices These days, though there is, perhaps, too much communication and some overwhelm, there are also more chances… and choices, to pause and sometimes, to escape. 1. Apps: there are so many apps available: for calming, meditation, hypnosis. You name it… there’s an app for it. For those of us who prefer the more natural or less technological way to stop and center, there’s mindfulness, visualization, meditation, movement/exercise/dance, yoga, walking/hiking in nature, soothing music… and much more. 2. Movement/exercise: Again, so many options. You can find classes (in person or online) for cycling, dancing, yoga, pilates, etc. To calm and regulate your nervous system, shaking your body (like animals do) or dancing around, allows you to discharge pent-up energy that needs to be released for your parasympathetic nervous system to help you return to homeostasis (balance). 3. Time-out: take a minimum of 5-10 minutes/day, to be alone and just let your mind wander… no judgment, no meanings attached. Just be an objective witness to what comes up. This can be eye-opening. It’s really nice to take some time to take a walk while your partner watches the kids or when the kids are out or... just by yourself and for yourself. 4. Make Pausing a Habit: I am a Mindset Coach and very much believe in choosing what habits and routines we want, in order to get the beliefs and thought patterns we want. To do this, you must make things habitual; be specific, and be consistent. It takes time and some self-discipline but once a habit is established in your brain (and your neural pathways have been altered), it will become ‘automatic.’ 5. For a Longer pause: you can have a vacation: local, national, or international. You can enjoy a staycation and spend some time in creativity, whatever this means to you. 6. These days, many of us have the opportunity and the ability to be Location-independent. Truth be told; I intend to spend some winter months abroad when the cold chills my bone in the NY winters. (the south of France and Israel come to mind). 7. Your Imagination is limitless and is always with you!!! Taking a pause is a gift — to yourself, to those you live with, and to those you work with — in essence, everyone. It’s time for a purposeful or intentional pause — if not, the Universe may give you one anyway (pushed or forced). It gave us the COVID pandemic, folks. Take it as a time to — regroup, reevaluate and even, recharge your life or start a new one… One that’s in alignment with your body, mind, and soul (Hint: If it gives you joy, the feeling of being ‘in the flow’ and the feeling of peace and freedom). You deserve it! With smiles and love, Dr. Gigi PS: Contact me @www.gigiarnaud.com to book your Free Discovery session and learn to rest, refresh, recharge, and reevaluate, and then, to take action, whether it’s a new life or lifestyle, or a professional or personal change. Take the time, take the pause! It’s not a waste of time —it’s a saving of time; to learn how to connect with the true you and to live the life you were born to live. I’m here for you… Or you can find me @DrGigiArnaud on Instagram, Facebook, and LinkedIn. Read more from Dr. Gigi! Dr. Gigi Arnaud, Executive Contributor Brainz Magazine Dr. Gigi Arnaud is an award-winning, NYC-based Mindset Coach, Hypnotherapist, and Speaker. For over thirty years, she worked as a dentist in her own private practice and, 17 years ago, also decided to become a certified life coach and hypnotherapist. For so many years, she had been that smiling person who looked sunny and successful on the outside yet was quietly suffering on the inside. Through her own discovery and years of training and treatment (i.e., coaching, therapy, and more), she did the work to change from the inside out and unlock the traps inside her mind. Now, she helps others do the same and change their negative and unhelpful thought patterns to those more aligned with who they authentically are, what they truly want, and how to get there (actions). She uses her unique ‘art and science’ background, intuition, and practical tools to help her clients hear their own unique voices so that they finally flourish in their personal and professional lives. Her mission is to transform your thinking to transform your life, become the real you , and thrive!

Written by: Amanda Rose, 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. Entrepreneurs are all too familiar with the challenges of working from home; interruptions, house chores, sales calls, social media use, all blend together throughout the day all too easily. During the COVID-19 Pandemic, with the majority of workers having to adapt to working from home, and with many companies adapting at least a part-time work from home model for employees, discussing the importance or separation between your personal and work life are more crucial than ever. The Beginning is the Hardest In June 2013 I quit my job and stepped into life as a full-time work from home entrepreneur. I hadn't considered needing boundaries around work or home life. The result? I pretty much never stopped working. This took a toll on me, but moreover, it took a toll on my husband. I was always trying to work on my business, and I was frustrated when I was interrupted. He felt he never got my full attention when we were together. Likewise, the distractions at home made me less effective at my work. Over time that wore on me because I felt like I never got a break. I made the mistake of working on my couch in the living room of my house with the TV on in the background early on. While this was a treat after years of working outside of my house prior to becoming an entrepreneur, it completely blurred the lines between work and home life. It split my focus so I was ineffective at completing work tasks, and because the living room was a busy space, my work would disrupt my home life. Let's nip this in the bud before it happens to you by creating a boundary around where you're working at home! It took years before I finally got serious about the boundaries that I needed to be happier at home, that ensured my success and efficiency during work time, and self-care and joy during downtime. Here are the 5 CRUCIAL work from home boundaries that will ensure your success and happiness: 1. Create a workspace. Set up a workspace in your home where you'll do all of your work. If you have a spare room, turn it into a home office. If you don't have a spare room, find a spot where you can set up a desk and get a room divider to help create a physical separation from the rest of your space. 2. Set work hours & home hours. Now that we've set up a physical boundary in your home for where work takes place, now it's time to define when it takes place, and subsequently when your home life takes priority. If we don't set work hours, then we have a tendency to never stop working. It's OK to have different hours day-to-day to accommodate a fluctuating schedule. My suggestion if you don't have standard work hours, such as 9-to-5, is that you designate your work hours a day ahead of time and put it on your calendar or day planner. Have an alarm go off to signal the end of your workday and then quit immediately. Only do work tasks during work time. Don't get laundry done or dishes; keep your work and home activities separate and designated to their appropriate time slot. 3. Get everyone you live with up to speed. Let the people you live with know that when you're in your workspace, or during your work hours, you're not to be interrupted unless it's an emergency. Similarly, don't respond to texts or calls from friends or family during work hours. Let everyone know your new boundaries. 4. Schedule breaks. Be sure to schedule breaks into your day. It's important for your mind and body to get at least a 5-minute break every hour. This helps you to prevent burnout and reinvigorate your mind, making you more effective. 5. Be fully present. Whether you're working or playing at home, be fully present in whatever you're doing. Quality time is key. This is the boundary about awareness; don't be thinking about work while you're with your family or vice versa. Be present, engaged, and enjoy whatever you're doing. For more information, visit my website and follow me on Facebook and Instagram ! Read more from Amanda ! Amanda Rose, Executive Contributor Brainz Magazine Amanda Rose is the founder & director of The Infinite Power of You Inc., a multi-published multi-genre author, business, wealth, & mindset coach, actor, motivational speaker, and online course creator. She is a multi-passionate entrepreneur who has been in the online space since 2013 and a sales expert for over 10 years. It's her passion to help her clients build lives of freedom and joy, and thriving businesses with multiple revenue sources, through strategies combined with mindset mastery. Amanda's mission to shift human consciousness to create soulful abundance through mindset practices.

Written by: Reem Borrows, 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 used to be consumed by the gap between where I was and my goal, or where I wanted to be. While I was happy, grateful, and very positive, I was always aware of the gap and in a hurry to get to the goal. I also judged myself on the gap. I was frustrated by the obstacles that came along the way. I didn’t like any “hiccups” or misunderstandings on my way to the goal. I had this view that once I achieved the goal, once I was there, I would feel so much better. This was in my career, in my personal life, as well for my financial and investment portfolios. I remember being on a walk one day and thinking clearly, “when we finish paying off the mortgage remaining on our home, I will feel so much better, and life will be amazing.” It was just a thought and 17 years later I still vividly remember that thought. We finished paying off the house when I started my maternity leave with our second child over 13 years ago now, and it was a beautiful feeling. But then quickly after, I noticed another prominent thought - “Won't it be great when I get the promotion I really want?” And so, another clear goal was created. Along the way, I applied for promotions that I did not get. Because I was so emotionally involved with my goal, I took each rejection personally and it weighed on me. I allowed these experiences to impact my self-worth, confidence, and ultimately, my happiness. I started to work even harder to try to prove myself. Eventually, I did get the promotion, and then another and another, but each time I achieved a goal, I would immediately be looking for the next big result. I would feel the joy for a short while and then something else I thought I needed would pop into my head. I would get this feeling that when I achieve this next goal, I’ll be happy and feel fulfilled. I defined my happiness and success by the results. If something worked out, I was successful and if something did not, I was a failure and was hard on myself. At an unconscious level, my definition of success revolved around achieving the goal and anything else was frustrating and unwanted. This pattern continued until one day I heard that voice in my head say “Stop”. I realized, there is always going to be a gap. It doesn’t matter how far we get; we still have so much further to go. It’s part of our human nature to always want more and this is governed by a simple law – “If you are not growing, you are dying”. The growth does not come instantaneously. It takes a sustained effort over time and provides many opportunities to learn. There is no such thing as “getting there”. The goal post will always move. If you are looking for results to make you happy and trying to avoid failure, you will be constantly disappointed, and the pursuit of happiness will elude you. So, I decided to reframe and redefine my belief and assumption behind “the gap” … There are only two things we need to know to be successful. Where we are currently , and where we want to get to . Everything else in between ( the gap ) is the journey. My biggest learning was there is no “good” or “bad” on this journey. There was just learning and growth. For me, it has become the beautiful journey and it’s what we call life. Life is the “Gap”. I decided I will live in extreme gratitude for everything in my life including the roadblocks, things that don’t work, tears, and any pain associated with growth and learning. Steve Jobs said it best; “You can only connect the dots looking backwards.” Without the obstacles, rejections, and learnings, there is no growth and there is no appreciation. Happiness cannot be our goal; it must be our state of being. We must find our joy and happiness right here, right now, exactly as it is. If we cannot be grateful and happy for what we have today, we will never be grateful and happy for what we achieve tomorrow. Basing our happiness on the achievement of physical results will always be short-lived. While it’s in our nature to always want growth and we need to embrace this, we also must bring our thoughts back to the right here and now. Today, I am so immensely grateful for it all and seek to find joy, happiness, and love exactly where I am regardless of the circumstances… I embrace it all and enjoy the contrast. I now realize the importance of contrast. I use it to help me learn, grow, and get really clear on what it is that I want. The more we know what we don’t want, the clearer we get on what we do want. I accept it is not my business to know when and how the goal will be achieved. My business is to understand what I want, where I am today, take inspired action daily and be grateful for the ebb and flow of life. That’s what makes life so beautiful. Follow me on Faceboo k , Instagram, LinkedIn , or visit my website for more info! Read more from Reem! Reem Borrows, Executive Contributor Brainz Magazine Reem Borrows, the founder of Dreem Coaching and Consulting, facilitates change for meaningful growth. For over 20 years, Reem worked in Senior Leadership Roles, leading and developing effective teams and individuals across the areas of Sales, Marketing, and Training. Today, she uses her knowledge and expertise to help people realize their full potential in both business and personal goals. Reem’s authenticity as a leader, her business acumen, mindset development strategies, and her dedication to achieving results are the foundation of her work. She cultivates the principles, strategies, execution plans, and fundamentals of a winning mindset. She has a passion for helping people find their true calling so they can unleash their inner power. Reem focuses on helping her clients grow exponentially with Balance, Focus, and Flow. Her services are the helpful current that pushes clients in the right direction and provides them with the structure they need to make vital progress with results that stick.

Written by: Marisa Guthrie , 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. If I asked you to think of a brand what is the first thing that comes to mind? Is it Apple, or Coca Cola, or Amazon? One of the big global players? Or is it a local brand that you support or have a subscription to? Words like ‘brand’ and ‘branding’ are often interchangeable with ‘business’ so in this article I am going to: Explain the difference between business and brand Look at what a brand really is and what it does Explore why small business owners need to think like a brand Simply put branding is how you visually and emotionally communicate your message to your market or audience. You could describe it as your promise to your customer. Your brand falls out of who you are, who you want to be and what your values are. If you’re still confused, think of it like this; the business is what you do , what you offer. The brand is the feeling you get when you engage with the business. Consumer psychologist Peter Noel Murray says: “A brand is nothing more than a mental representation of a product [or service] in the consumer’s mind... The richer the emotional content of a brand’s mental representation, the more likely the consumer will be a loyal user.” Or put another way, the business delivers what the brand conveys. For the corporates, like the big brands I mentioned at the beginning, branding is an integral part of their day-to-day working landscape, and they have huge amounts of resources they can devote to branding. So for us small business owners, our brand is something that we can end up neglecting because we assume we have to have to have a big budget, which is not necessarily true. Let’s look at why branding is relevant to small businesses and how you can build a brand when you don’t necessarily have big resources. The Myths of Branding One of the mantras I hear all the time from clients is, “I’m not good at selling myself”, or “I can write about another business/person, but when it comes to me I don’t know where to start.” Among the small business owners, there is a perception that branding is all about having to “sell” yourself. So let's dispel the myth that branding is always about self-promotion . It's not. It is in fact about: Congruency – The brand needs to be congruent with who you are as a person/people and how you communicate and build relationships. Consistency – It needs to have a consistent feel throughout all the platforms, website, social media accounts, actual shopfront (if you have one), who you are when people actually meet you. If it has a wildly different feel, it’s not being consistent. Establishing credibility – You are an expert in what you do and people feel secure because you have credibility. Use this to build trust. Sharing common values – When we come together around shared values, real magic happens, as people feel understood because they know they are with like-minded people. They feel safe and they feel heard. This is how you build trust and influence how people talk about you. Another common branding myth is that it’s all about the logo. Don’t get me wrong, a good logo adds to a brand, but it really is the cherry on the cake, not the cake itself! Small business owners can get really obsessed with logos, which causes a lot of heartaches and ‘Brand-crastination” as author and self-made millionaire Denise Duffield-Thomas puts it. It’s a distraction from the things that really matter, which is your relationship to your business, your integrity and how you show up for your customers. So when you are thinking about your brand, think about what values your business represents in your customer’s mind and use that as your starting place. A strong brand has a firm foundation in what it is here to do and who it is here to serve, and that starts with who you are as a business owner and why you do what you do. When you have a deep understanding of what your values are, why you chose to start this business and what its purpose is, you are well on your way to building the foundation for your brand story. Your Story is the Key In a nutshell, it’s about telling a story, rather than just listing facts and figures. Story creates emotional connection and conveys values and what we are committed to. When we tell our story, we might think that we are talking about ourselves, but what is actually happening is that people resonate with the story and will actually see themselves and their experiences reflected in your story. They will learn something about themselves, which will then create that connection and trust. Your job is to figure out what you can do to create that emotional content and build your brand around that. When we buy things (products and services) we are much more emotional than we like to think, so figuring out where your clients and customers are at emotionally when they engage with your business helps create that loyalty to your brand as they feel understood and heard. In other words, in order to build an authentic brand that is congruent with who you are, or who you want to be in business, you need to start with a deep understanding of yourself and why you are in business so begin by asking yourself the following questions: What are my core values? What motivates me? What makes me happy and fulfilled? What are my interests and passions? What do I want my legacy to be? As you answer these questions, think of it as telling a story about yourself to someone who has never met you. Explain with clarity what is important to you and what has brought you to this point in your business journey. I’ll give you an example from my own story. For me, business is all about people. You are the person you bring to work every day so business should be about bringing our best selves to our work. I also see business as a route to positive social change and addressing inequality. If people run good businesses, and create a positive, fulfilling working environment, with happy workers then that has a positive effect on society. I’m here to put money in the hands of the right people and everything I do in my business comes down to this. So the point is that you won’t necessarily know this actual story when you see me on social media or land on my website, but very quickly you will get a sense of who I am and what I am bringing to my work – what my values are. And if my values, fit with your values then you are more likely to decide to get in contact. Remember a good brand is: Unique Memorable Easy to recognize Authentic to the business (i.e. the business owner) Conveys your message and values Your brand is integral to your business. Understanding your business values and story may not come overnight but conveying to your clients and prospects what bought you to this point and what your business is here to do is vital to creating that brand loyalty. Once you figure out how to tell your story, you are well on your way to creating a memorable, authentic, congruent brand that reflects your values. Getting that right will not only increase your bottom line, but also the impact your business has in the world, and deepen your sense of satisfaction and purpose. And what could be better than that?! For more info, follow me on Facebo ok , Instagram , LinkedIn , or visit my web site ! Read more from Marisa! Marisa Guthrie, Executive Contributor Brainz Magazine Before setting up her coaching and mentoring business in 2008, Marisa was involved in running businesses for nearly 20 years. A serial entrepreneur, Marisa has set up several businesses and social enterprises, including a cross-party think tank and a business networking organization for women. She was also CEO for a health charity and a business policy advisor for the local and national government. Marisa's work closely supports entrepreneurs in bringing their authentic selves to their work and helps them feel comfortable in their professional identity and business brand. Her mission is for small business owners to do business differently.

Written by: Jody Kennett, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. It has been ingrained in us that we need physical exercise for health, but when the pandemic began, how many of us were prepared with the mental and emotional resources to have resiliency during a time of high stress, change, and crisis? How many of us have stress tolerance tools for everyday work conflict and overwhelm even without a pandemic? Yet we need to carry on with our careers, our businesses, and as leaders enduring and persisting through tough times. We can optimize ourselves for these challenging situations by implementing peak energy practices that will give us tools for our body, mind, emotions, and environment so we can be resilient and maintain peak performance. How Optimizing Our Energy in Four Key Areas Leads to Peak Energy, Health, and Performance First off, what is Peak Energy Performance and how is it different from high performance? Peak energy performance is a health practice that focuses on optimizing you with energy inputs in four key areas: body, mind, emotion, and environment. Most of us are operating on energy depletion and high energy output daily while also enduring the roll coaster of fluctuations in our physical, mental, and emotional state that happen naturally throughout the day as stress and challenges arise. Yet very few people have tools to manage these energy drains or have any practice in place to navigate the stressors that derail them. Peak Energy Performance gives people their very own toolkit to refuel, recharge, and refresh with ‘energy inputs’ that will keep them at peak performance. It hit me one day that a lot of high performance still has a feeling of higher demands, higher output, and high activity level; this is the very approach that is causing overwhelm, burnout, and stress-related illnesses. I decided a radically different mindset approach needed to be applied to performance and one that would not deplete and exhaust people, but one that would fix everything that is wrong with our current method of working, optimize people to feel great, and still lead them to peak performance. However, it was not as simple as energy input because as I worked with entrepreneurs and leaders, I realized it was energy in multiple areas that was affecting their performance. Hence, I knew for someone to be at their peak, they would need to focus on their physical, mental, emotional, and environmental energy; these are the four pillars to having peak energy, health, and performance. There is a fifth factor to peak performance that we will leave for another day which is spiritual energy. How Peak Energy Performance is Unique and Why it is Effective for Resiliency and Stress Most performance methods and expectations focus on high output action and solely on the physical aspects that contribute to performance. These are very important and essential to delivering great results in our business and career. However, this approach is limited because if an athlete-focused only on the physical elements in their sport, no matter how great they are physically, they would never reach the podium without implementing strategies to optimize their mind or mental state. The same is true for each and everyone of you in the arena you are seeking peak performance whether it be as an entrepreneur, leader or somewhere else in your life. Not to mention what I have seen as the biggest impact on performance over the last year or two which has been someone’s emotional state and their emotional resiliency. Peak Energy Performance differs from other health and performance approaches by incorporating the four elements that lead someone to their peak state: the energy of body, mind, emotion, and environment. I am going to touch on the importance of environment to performance later on here, but just think about the global, political, and pandemic environment that has been affecting everyone and the importance of managing the negative effects of this to support wellbeing and productivity. It is our mental, emotional, and physical state along with our environment that hugely impacts our ability to be resilient and manage stress. This holistic approach to high performance gives people tools in the four essential foundations to weather high work demands, stress, and change. It also brings in the much-needed balance of feminine to masculine energy in peak performance methods. Let’s take a look at the four foundational components to Peak Energy Performance and tips you can implement to be at your peak. Peak Energy Foundational Pillar 1: Physical Health We can literally create energy for ourselves by the choices we make in our day-to-day lifestyle. Vibrant physical energy comes from many sources that all work in concert together to give you peak energy and they include: adequate sleep, nutrition, exercise, gut health, hormone balance, and one of the most important factors which is keeping your nervous system out of the stress mode of fight and flight. Did you know that stress is the cause of over 90% of illnesses today? It also, if left unattended, can develop into mental health challenges. Since there is so much we could cover here, I am going to focus on two tips for you: It is crucial to get an adequate amount of sleep each night which is usually between 7-8 hours for most people and try to have both a consistent sleep and rise time daily along with a bedtime routine. When you find yourself in a stress state of fight and flight, notice this immediately and do whatever you can to calm your body and mind. When you are in stress, the sympathetic nervous system is activated which pumps cortisol through your body causing many negative side effects including abdominal weight gain and fatigue. If our bodies stay in a stress state for prolonged periods of time that may lead to adrenal fatigue. We can activate the calming nervous system, called the Parasympathetic nervous system, with breathing exercises, time in nature, meditation, being near or around a water source such as the ocean, and using methods such as Heart Math. One of the first steps in designing a peak energy, health, and performance plan for you is assessing all of the above physical elements that contribute to optimal energy levels. Peak Energy Foundational Pillar 2: Peak Mind Health Everyone from a student to parent to entrepreneurs and leaders needs peak energy for the mind. I understand that the concept of ‘energy’ for the mind may seem hard to grasp, yet do the simple process of thinking or talking about something negative versus focusing on something you love or something positive, and it produces a different energetic experience in all of us. What we think about holds energy and a thought is energy both in our bodies and then in how it is expressed in our life. What this means is that we can alter our energy with what we choose to think about and focus on; this includes self-talk and beliefs. Therefore, if we want peak energy for our mind, we can begin with how or what we think, our thoughts, beliefs, and even the words we speak to ourselves through self-talk. Athletes, entrepreneurs, and leaders can literally change their performance with subtle mindset shifts. This is one of the areas, I enjoy most as a coach because when I see someone shift from limiting beliefs, negativity, or disempowering self-talk to what will support the growth and outcomes they want, it is as if transformation happens instantly; this leads to positive and radical shifts in energy. These are the very energy inputs for our mind we need to have peak performance. Peak Energy Foundational Pillar 3: Peak Emotional Health I believe peak emotional energy and health is one of the greatest challenges many people have faced over the past year and half. To say we can all get to a peak emotional state and stay there is completely unrealistic so this foundational pillar to peak performance is more about being able to navigate our emotional energy, process it, and build emotional resiliency where we can bounce back from negative emotions at a healthy pace. It is not about ignoring, dimming, distracting, or minimizing our emotions; rather it is about acknowledging our emotions, allowing space for them, gaining insight from them, and moving through them with supports that help us to be resilient. Here are a few peak energy tips to support you with your emotions: Acknowledge and validate your emotions Bottled-up emotions explode, Processed emotions progress you through them. Find your way to process emotions (journaling, counseling, talking to a friend…) Sometimes behind an emotion is an unmet need or unexpressed feeling. Reflect and ask, ‘What is it this emotion needs?’ ‘If it had a voice, what would it say?’ Become self-aware as to what affects your emotions and what you need to be at your best emotional health (sleep, exercise, no alcohol, less news, less social media, removing yourself from toxic people or situations…) Emotions hold energy and joy is a high-energy emotion. Give yourself moments, minutes, time with what brings you joy each day. Balance the low vibrational, energy-draining emotions with the energizing emotions. It is possible to feel grief and joy in the same day. Allow yourself both Avoid allowing a negative emotional state to last more than a day or so and if it does, seek support right away. There are numerous traditional and alternative health practices that will heal emotional pain. Peak Energy Foundational Pillar 4: Peak Environmental Energy The environment you live, work and exist in day-to-day drastically influences your energy, health, and performance. Our environment includes everything from our home, to our workspace, our schedule, and what we expose ourselves to daily including news, social media, and our social interactions. We have the ability to optimize our environment to support peak energy, health, and performance. There will be a lot you can positively influence in your environment that is within your control. So how can you energize your environment for peak performance? Here are a few suggestions: Create a home space that energizes you and if you work from home, design a workspace that uplifts you and energizes you The environment you work in consists not only of where you work but the culture of where you work, who you work with, and even the culture of your geographic area. If any of the above environments are affecting your energy, do what you can to optimize them for what will energize you. One thing I coach people on a lot is setting their day, week, and schedule up to where they feel organized, efficient, focused and productive. Energize you by optimizing the schedule of your day or week to suit your specific needs and demands. Set yourself up for success with a schedule that is tailored to what will support you to thrive. This may be an unpopular tip to have peak energy in your environment, but assess what you are consuming in the news, on social media or from any other sources that you are exposed to daily. Are these draining your energy, causing negative emotional reactions, or wiring your brain to focus on negative events or comparisons? What effect are they having on you? You get to assess and choose what content and exposure you want to allow into your brain and body daily, so choose wisely. Make sure what is in your environment is supporting your physical, mental, and emotional health and energy. Your environment matters and you can influence an environment that energizes rather than drains and exhausts you. Design a daily environment where you will be energized, thrive, and be able to perform at your peak. Here you have learned the 4 core foundations to having peak energy performance and a few steps you can take to energize yourself in each area. So how do you now integrate this into your life, day, and health regime? Just as you would have an exercise routine, okay we all try anyways, you will want to create your own peak performance plan to practice daily. I suggest you focus on one area that will have the greatest impact for you and create a few key behavior goals that will energize you and your day. As a peak performance coach, I recommend and support people to develop their very own customized peak performance plan to practice and implement. One mindset shift for an entrepreneur can produce an innovative idea or 5 and 6 figure income increases. One physical peak energy change for a leader can transform their leadership and effectiveness. One peak energy infusion to your environment can positively impact one’s happiness. And one small emotional energy input will profoundly decrease stress levels while also improving and supporting all of our relationships. What is the one peak energy performance shift that you will implement? Do you want a peak energy performance plan? Would you like coaching to support you with your peak energy, health, and performance goals? Reach out and let’s start your customized peak energy performance plan. Follow me on Facebook, Instagram, LinkedIn, or visit my website for more info! Read more from Jody! Jody Kennett, Executive Contributor Brainz Magazine Jody Kennett elevates leaders with leadership, communication, and peak energy performance as an ICF-certified coach. She is impacting women in business globally and empowering them to own their power as a leader by combining women's leadership, confidence, and communication coaching. Her specialized training as a certified C-IQ (Conversational Intelligence) coach is transforming conversations, communication, and culture to foster positive relationships and a thriving workplace. As a co-author of The Winning Mindset book, she is inspiring and training people to master their inner-leader and mindset so they can have peak performance. She created Peak Energy 4 Performance to highlight the importance of energy input into not only our bodies, but also our mind, emotions, and environment. Jody is uniquely certified as a leadership, life, and health coach bringing 20 years of health and wellbeing expertise to energize leaders and entrepreneurs. She is the coach who will help you 'Lead Your Life', career, and business so you will, 'Lead it, Live it, and Love it!'.

Written by: Gurpreet Kaur, 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. Whenever I bring up the word boundaries in counseling and coaching, my clients cringe. Rightfully so. Setting and keeping boundaries is an art on its own. But once you learn this art, it can be a lifesaver for your physical and mental health. Being able to be firm on your boundaries is a crucial part of mental hygiene and self-care. What is a boundary? According to the APA, a boundary is a psychological border that protects the integrity of an individual that helps the person set realistic limits on participation in a relationship or activity. A boundary helps you maintain a good self-care routine that protects your energy. Who are boundaries for? Some boundaries are only for you to sit with yourself. Not all boundaries need to be blasted to others. In fact, 80% of the boundaries are things that you decide to do, be, or have. It has nothing to do with others. These boundaries are drawn from being kind and compassionate towards yourself. For example, making the decision to sleep at a set time on weeknights helps you say “No” to anything that contradicts that decision. Or setting a certain time to exercise, for example. Whenever a conflict arises, you know what to choose immediately. You don’t need to tell people that you exercise at this time. You simply say “No” to the things that conflict with that boundary. Then there are boundaries that you have to communicate with others like your partner, parents, colleagues, or kids. When there is a conflict of interest, you simply and politely assert your wants and needs to the other person. Please be aware that this part might be particularly challenging for you to face because you might have to face resistance from the other person. People don’t like change, but you are not responsible for making them feel better about your boundaries. It is their job to cope with your boundaries. Don’t try to make it easier for them. How to set boundaries? 1. Start with being kind and compassionate towards yourself. You have to know what your needs and wants are so you can make a plan to meet those needs. It is solely your job to meet your needs. Do not leave it up to your partner, kids, or parents to make you happy. First, know what will make you happy, help you feel relaxed, or needed for you to succeed. For example, Deepsha was stuck at home last year during COVID as she started her first year of med school. Being from an Asian Indian famil y, she knew what it could mean to school from home. Indian parents want to know how their kids are doing on every single exam, even when kids become independent adults. Deepsha knew that this would drive her crazy and even hurt her performance because she will feel the pressure. Another thing Deepsha knew that would make her “insane” is her mom checking on her every hour, even if it is to eat. In a situation like this, you first have to realize that there are some real consequences if you don’t set the boundaries. These boundaries are really needed. Otherwise, you face some serious ramifications either now or later in life. Therefore, start with being understanding and compassionate towards yourself that you are doing this to protect your integrity; otherwise, you are headed in harm’s way. 2. The next thing you have to do is to show up for yourself. Showing up for yourself means you respect your boundaries. It means you consistently practice your boundaries. It increases your self-confidence and overall self-worth. Check out this article on how lack of self-love can hurt your self-worth. The actual purpose of setting boundaries is to convey to others that you are a separate independent person with unique interests, goals, and dreams. Boundaries help you protect them all. 3. Then, expect some resistance on the way. Whenever you set a new boundary, you will face some resistance from others and yourself. That’s right, even yourself. New boundaries mean you are trying something new. It is new territory for you, so your self-concept hasn’t matched with the new identity yet. In fact, that’s the reason you needed to set a new boundary in the first place so you can practice becoming comfortable with the new identity. 4. This step requires you to practice it again and again as long as needed. That’s right. You will have to keep redirecting people and maybe yourself for more than once. As I said, we all resist change. It is difficult to cope with the unknown till it becomes known. Keep reminding people about your boundaries so they can get used to them. Follow Gurpreet on her Facebo ok , Instagram and visit her website for more info! Read more from Gurpreet! Gurpreet Kaur, Executive Contributor Brainz Magazine Dr. Gurpreet Kaur is a Licensed Professional Counselor, Certified Clinical Mental Health Counselor, Life Coach, Speaker, and an Author. Dr. Kaur is very passionate about self-love, self-empowerment, wellness, reaching the full potential, and applying quantum mechanics principles to daily life. Dr. Kaur teaches a step-by-step self-care process to live a mentally and emotionally healthy life.

Written by: Dominic Emerson, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. The greatest thing that you can ever think about or say to yourself are these words, for the power that comes from this statement alone gives you the clear affirmation of who you are and what you could be. I was young when I heard Muhammad Ali say this, and it wasn’t that he was just saying it to the crowd of spectators. I realized after watching it several times that he was just saying what he already knew and letting the world know what he understood about himself. If we are going to proclaim such a bold statement to the world, then we must first believe that we are and that this is what I am ready to proclaim to the world that I AM THE GREATEST. As great as I know we could be, we have to train ourselves and condition our minds that this is the day that I have come to the knowledge and understanding that I’m great, and that means in whatever you do in life to achieve success, you have to believe that you're the greatest at it. Life is like a boxing ring with several different rounds and several different fights; there’s going to be times that you have to go back to your corner, take a break, catch your breath then get back up and begin boxing again, your opponent that your fighting against is yourself, the one that has doubt, the one that has disbelief, the one who is ready to through in the towel in the middle of the fight, that’s when you say to yourself, I AM THE GREATEST. I love the part when he says float like a butterfly string like a bee, and we have to realize that these are two different meanings. The butterfly is born out of a cocoon coming out of total darkness and blossoming into something so beautiful and graceful that people love and are more to accept. The bee is born to be a hard worker doesn’t look as nice as the butterfly most people are afraid of the bee and not knowing that the bee will only attack when threatened. In this life, you are going to have to be both to be successful and be the greatest you, you have ever been. The fight for success is not going to come easy. The opposition is not going to lay down or take a dive, and the opposition is going to stand with you toe to toe just to see so you have what it takes to stand and say, I AM THE GREATEST. To be the greatest, you are going to have to train your mind, body, and soul that this which you desire the most and are willing to sacrifice time and effort for will be one of the greatest achievements you have accomplished. No fighter ever gets into the ring and thinks I’m going to lose, you go into it thinking about ways to defeat your opponent, what are the weaknesses, and once you find it, that’s when you have figured out how you are going to knock down this giant. We have to start looking for what works when becoming successful. Socrates said, “ The secret of change is to focus all of your energy not on fighting the old, but on building the new.” What are you building that’s new for you to say that in this fight for success, I AM THE GREATEST. This rode will take you as far as you are willing to go. Do you have what it takes to reach that mental state of becoming the champion you were created to be? I used to stand in the mirror and shadow box and think about if I were a boxer and what it would be like to hear them say, and the new heavyweight champion of the world is, but I realized that I would never become a boxer and that was Muhammad Ali’s life. I thought about how great I was in other areas of my life, so I decided then that I would focus on them, and I stood in that bathroom and said to myself, I AM THE GREATEST at being me and the turnaround and focus on self and the success I wanted and desired started to come, slowly I could see it was like I was moving up into different weight classes, and when I accomplished a goal whether big or small I would say to myself, rumble young man rumble. This is the moment that you have been waiting for the moment all of your reading and your training, and the moment that you realized that you were born to be dope because you are the greatest to ever achieve your own personal desire of success, and no one can take that from you. When you get to put on that championship belt and let the world know that you didn’t give up and that nothing has stopped you from winning the fight even though some may have had you as the underdog and had the odds against you, now look them straight in the face and say, IAM THE GREATEST. The reason why many believe that Muhammad Ali is the greatest of all times is that he believed it first. You have to believe in yourself first, and if need be remind people of who you are. It doesn’t matter what they think about you. It matters what you think about yourself. We must turn our mindset into the reality of what we believe. Dominic Emerson, Executive Contributor Brainz Magazine He is a servant to others. He has been a keynote speaker. He has a passion for transforming thoughts and encouraging others to have a Master Mentality. He is a published author. He is someone who seeks to help bring out one’s desires.