Written by Susan F. Moody, Intuitive Business, Life, and Success Coach As a Life Mastery Certified Coach®, Susan integrates spirituality with practicality, guiding women to discover their unique Soul Goal™ and chart a personal path to success and happiness. Unlock your inner wisdom, align your heart with your mind, and uncover actionable steps that resonate with your authentic self. Speaking up and speaking out did not come easily to me. I was raised in a time when children were expected to be “seen and not heard,” and for many years my voice was either dismissed or simply ignored. Over time, that experience planted a quiet belief that what I had to say didn’t matter or at least didn’t need to be spoken out loud. Finding my voice wasn’t a single moment. It was a process. It took intention, awareness, and yes, work. Not the kind of work that demands volume or performance, but the inner work of trusting that my thoughts, feelings, and perspectives were worthy of being expressed. One of the biggest shifts came when I realized something important about myself. I am not someone who enjoys the limelight. I don’t speak just to fill space. I am comfortable in silence. I am comfortable observing, listening, and reflecting. And for a long time, I believed that meant I didn’t really have a voice. What I’ve learned since is this. Having a voice does not require being loud. Voice isn’t one-size-fits-all We often talk about “speaking up” as if it means asserting ourselves boldly, confidently, and frequently. But that version of expression doesn’t fit everyone, and it doesn’t have to. Some people lead with words. Others lead with presence. Some speak in moments of passion. Others speak when something truly matters. None of these ways are wrong. The real truth is that most of us are not at one extreme or the other. We live somewhere in the middle, expressing ourselves differently depending on the situation, the people involved, and what’s at stake. What unites us is this shared desire, to be seen, heard, and validated in our own way. And that doesn’t come from mimicking how others use their voice. It comes from honoring how you use yours. When your voice matters most There are moments in life when silence feels safe, but silence can also come at a cost. Your voice matters when: Something feels misaligned A boundary needs to be named A truth needs to be acknowledged You or someone you love needs protection or care These are not moments for performance. They are moments for clarity. Using your voice doesn’t mean changing who you are. It means allowing yourself to show up honestly, whether that’s through calm words, thoughtful questions, or a steady, grounded presence. Your voice doesn’t need to be loud to be clear. It doesn’t need to be frequent to be powerful. It just needs to be yours. Gentle actions to help you find and trust your voice If using your voice feels uncomfortable or unfamiliar, try these simple shifts: Redefine what “speaking up” means for you. Let go of the idea that it has to look a certain way. Quiet confidence counts. Practice in low-stakes moments. Share a thought, a preference, or a feeling where it feels safe to do so. Notice when silence supports you, and when it doesn’t. Silence can be wise, but it shouldn’t come at the expense of your well-being. Speak from clarity, not urgency. You don’t need to respond immediately. Thoughtful expression is powerful. Remember why your voice matters. You ’re not speaking to be heard by everyone, just by the people and situations that truly matter. The Wise Woman says Finding your voice is not about becoming someone else. It’s about becoming more fully yourself. Whether your voice shows up softly or firmly, sparingly or consistently, it deserves space. And when you use it to take care of yourself, or to stand up for those you love, that is when it matters most. That is when your voice wants to be heard, not for attention, but for truth, for care, and for connection. And when you honor it in your own way, it will be heard, loud and clear. Follow me on Facebook , Instagram ,   LinkedIn , and visit my website  for more info! Read more from Susan F. Moody Susan F. Moody, Intuitive Business, Life, and Success Coach Susan F. Moody, Wise Woman, is dedicated to empowering women to tap into their own inner wisdom and discover the power of intentional living. Along her personal journey, Susan became a wisdom seeker looking for ways to connect with the divine for inspiration and guidance. She started working with the I Ching, angel cards, wisdom cards, runes, and pendulum work over 20 years ago and now offers these spiritual insight tools as an option to her clients. She has also developed a tangible technique, the Soul Goal™ finder, to help clients answer the contemplative question “Why am I here?”

Success in the restaurant industry is rarely about one idea. It is built over time through trial, error, and constant learning. Ambar Surrey Restaurant reflects that kind of journey. Behind the restaurant is Manjinder Siingh, an owner who has worked across India, Portugal, and Canada before launching his own business in Surrey in 2021. His path shows how experience, not shortcuts, shapes long-term results. “I didn’t rush into opening my own place,” he says. “Every step before that taught me something I needed later.” Early life and culinary training in India Manjinder was born and raised in Punjab, India. Food was part of daily life, not just a profession. That early exposure shaped his interest in cooking. He later pursued formal education, earning a Bachelor’s degree in Hotel Management and Culinary Arts from Uttarakhand University. This step gave him structure and discipline. It also helped him understand the business side of hospitality. “School teaches you systems,” he says. “But real learning starts when you work in the kitchen.” First industry experience at Crowne Plaza After graduation, Manjinder began working in New Delhi at the Crowne Plaza Resort and Hotel. This was his first exposure to large-scale hospitality. The environment was fast and demanding. Standards were strict. Every detail mattered. “In big hotels, you don’t get second chances,” he explains. “You learn to be precise.” This phase helped him build consistency. It also gave him insight into how professional kitchens operate under pressure. Running restaurants in Portugal Manjinder later moved to Portugal, where his career shifted from employee to business owner. He owned and operated Taste of India for seven years. At the same time, he worked as Master Head Chef. This meant managing both food quality and daily operations. “You are responsible for everything,” he says. “Food, staff, customers, problems. You learn fast.” After that, he launched another venture, Safira Pub and Bar, which he ran for three years. This experience did not go as planned. “I learnt from my failure at Safira,” he says. “It showed me what not to repeat.” Instead of stepping away, he used that experience to refine his approach. He focused more on structure, consistency, and long-term planning. Why he moved to Canada In April 2017, Manjinder moved to Canada. This was another reset point in his career. He did not open a restaurant right away. Instead, he worked at Jagga Sweets for over three years. This decision helped him understand a new market. “Canada is different,” he says. “Customers expect different things. You have to learn first.” During this time, he studied customer preferences, service styles, and operational differences. He treated this phase as preparation, not a step back. Opening Ambar Surrey Restaurant in 2021 After years of experience, Manjinder opened Ambar Surrey Restaurant in February 2021. The timing was not easy. The industry was facing uncertainty. But he relied on what he had learned across three countries. “I wanted to build something stable,” he says. “Something based on experience, not guesswork.” Ambar Surrey was built around clear ideas: Consistent food quality Strong kitchen discipline Focus on customer experience Continuous improvement “Every day, we adjust,” he says. “You don’t stop learning when you open.” What makes Ambar Surrey different? The restaurant reflects a mix of tradition and experience. Manjinder continues to stay involved in the kitchen. He experiments with recipes and refines dishes based on feedback. “I still enjoy creating new recipes,” he says. “It keeps things fresh.” At the same time, the business avoids distractions. It stays focused on food, service, and operations. “We keep it simple,” he explains. “Good food. Good service. That’s what matters.” This clarity helps maintain consistency, which is critical in the restaurant industry. Lessons from failure and adaptation One of the defining parts of Manjinder’s journey is how he handles setbacks. His experience with Safira Pub and Bar shaped his approach moving forward. “Failure is part of the process,” he says. “You either learn from it or repeat it.” This mindset shows in how Ambar Surrey operates today. Decisions are based on experience, not assumptions. He also emphasizes adaptability. “I am open to new changes and possibilities,” he says. “You have to adjust to survive.” Community and long-term thinking Beyond operations, Ambar Surrey connects with the local community. The restaurant supports sports events and fundraising initiatives. This involvement helps build relationships outside the business itself. “Community matters,” he says. “You grow with the people around you.” This approach reflects long-term thinking rather than short-term gains. A career built step by step Manjinder Siingh’s journey is not defined by one moment. It is built through stages: Learning in India Operating businesses in Portugal Resetting and studying the market in Canada Launching Ambar Surrey with a clear strategy Each step added to the next. “Nothing was wasted,” he says. “Every experience helped me build this.” The ongoing work behind Ambar Surrey Ambar Surrey Restaurant  continues to evolve. The focus remains on steady improvement and consistency. Manjinder does not describe success as a final point. “It’s ongoing,” he says. “You keep improving every day.” His story shows how experience, patience, and adaptability can turn ideas into something lasting. Not through shortcuts. But through doing the work, step by step.

Annyx Day has achieved a Diploma in Police Foundations Program; a Bachelor of Arts with a Specialization in Organizational Communication Degree, and a Master of Arts Integrated Studies with a focus in Work, Organization, and Leadership Degree; and is a Rapid Transformational Therapy® (RTT®) Practitioner/Certified Hypnotherapist as well as a Rapid Transformational Coaching® (RTC®) Success Coach. She has had amazing opportunities of being a figure skating coach, a flight attendant, a police officer, a director of business development, a communication officer, a 911 dispatcher, and a supervisor in a national operation centre. Annyx Day, RTT® Hypnotherapist, RTC® Success Coach Who is Annyx Day? Please introduce yourself. I am the founder and CEO of Living Life Above – Moving Yourself Forward in Ontario, Canada. I am bridging the gap between personal and professional excellence. I have achieved a Diploma in Police Foundations Program; a Bachelor of Arts with a Specialization in Organizational Communication Degree; and a Master of Arts Integrated Studies with a focus in Work, Organization, and Leadership Degree; and I am a Rapid Transformational Therapy® (RTT®) Practitioner/Certified Hypnotherapist as well as a Rapid Transformational Coaching® (RTC®) Success Coach. I have had amazing opportunities of being a figure skating coach, a flight attendant, a police officer, a director of business development, a communication officer, a 911 dispatcher, and a supervisor in a national operation centre. Discovering as well as learning both RTT® and RTC® from Marisa Peer and her amazing staff have been the catalysts to my own internal healing from childhood trauma, PTSD, grief, postpartum depression, anxiety, and stress. What inspired you to start helping people through RTT® and hypnotherapy? I am a proud graduate of the Marisa Peer School. Learning about and applying Marisa’s Rapid Transformational Therapy® (RTT®) and Rapid Transformational Coaching® (RTC®) methodologies were the catalysts to healing the obstacles and challenges in my own life. Now, I pay it forward by helping and guiding my clients rise above their obstacles and challenges to self-betterment both in their personal and professional lives. In bridging the gap between people’s personal and professional excellence, I am grateful to be privy to understanding my clients’ past, being touched by their stories, watching them rise above their trauma leaving the ashes behind them, re-discovering themselves, seeing them stand in their own power, and now living unstoppable lives! From a very young age, I always wanted to inspire others to move beyond life’s obstacles and challenges and live their best lives. I am living my purpose every day! How would you describe your approach to healing and transformation? I wholeheartedly believe you need to heal your past trauma (whatever that may be) to be able to live mindfully in the present. To be mindful is to be made aware of your thoughts, your emotions, your actions, your behaviours, and the events that happen as a result. To be mindful of all of these aspects is where the transformation can take place. Just think, what a beautiful gift to understand why you do what you do, why you think the way you think, why you behave the way you behave, but also to be made aware that you have the power to shift your mindset. When you shift your mindset, your entire life begins to evolve and this is when manifesting the life you want becomes reality. But, you have to heal from what is stopping you and keeping you stuck first. You heal your past, you transform your future, and yes, it is that simple. The first step is being open to the healing process and the key to success is being guided by someone who knows how to do it and who has done it for herself. What issues do you help your clients overcome most often? I specialize in anxiety/stress; grief/loss; confidence/self-esteem; and relaxation/being grounded. I have helped clients at many different healing stages in their lives and their ages varied between 25 to 82 years of age. My clients’ success stories are as follows; some have healed from severe anxiety and debilitating panic attacks; some have let go of the heaviness of grief of losing their loved ones; some have found inner-peace and freedom from healing their traumatic past; many have risen and healed from childhood trauma; most have experience an increase in confidence and self-esteem; some have understood why they procrastinate; some awakened to their self-worth and stopped self-sabotaging; some have found their voice and now stand in their power; most have understood they are enough just the way they are; some have accomplished long life goals; one has won his MMA championship, became an actor, and got engaged; one has won her bodybuilding championship and became an entrepreneur; some have expanded their self-worth after ended relationships to narcissists; some have left misaligned relationships; most have understood they are allowed to create healthy boundaries; most have forgiven people who hurt them the most; some have recognized how powerful they really are after healing from a life threatening injury; some have discovered the link to their weight struggles; most have interrupted dysfunctional cycle and upgraded their lineage. Some have manifested the life they wanted; one manifested her forever home; some excelled in their businesses; one achieved clarity and has written his first manuscript; some have become better managers; one has felt confident driving again after losing 4 dear friends to fatal car accidents; one acknowledged it saved her life; some have quit drinking; some have quit smoking; most have healed their mother and father wounds; most have healed from their limiting beliefs; most have healed their inner child; most have changed their perspective on life; most have recognized how harmful learned behaviours can be unlearned; most have learned how powerful self-praise really is; and all my clients have had many AHA moments during and after their RTT® sessions! How does Rapid Transformational Therapy® (RTT®) work differently from traditional therapy? The RTT® methodology combines the most effective techniques from Neurolinguistic Programming (NLP), Cognitive Behavioural Therapy (CBT), hypnotherapy, and psychotherapy. RTT® is about healing your past in a much quicker way than what traditional therapy can offer because we go to the root, the cause, and the reason of your issues. Instead of working backwards, RTT® goes straight to the cause. We don’t dissect the symptoms, we go directly to what caused the symptoms in the first place. Within the first 20 minutes of my RTT® sessions, my clients understand where their issues come from and most of my clients experience their first AHA/epiphany moment of the session. No time is wasted. Why should clients suffer any longer? This premise is what motivated Marisa Peer to create RTT®. In essence, my clients only need 3 to 4 sessions (3 to 6 sessions are recommended). Furthermore, most of my clients have more than one issue and it is much easier to understand how everything is intertwined and interconnected. When you heal one issue, everything else follows suit e.g., I helped a client with past abusive relationships and we went to the root, cause, and reason of the anxiety. In doing so, her issue with drinking drastically reduced without even doing a session for stop drinking. Can you share a breakthrough moment a client experienced through your sessions? I always get AHA and epiphany moments for my clients. Most of my clients have two or three and some have many during their sessions. I truly believe those AHA/epiphany moments are magical because these are where the life-changing shifts happen in my clients’ lives. These are the moments my clients understand why they do what they do, why they think the way they think, why they behave the way they behave, and what has been keeping them stuck. I wholeheartedly believe these AHA/epiphany moments can only happen during hypnotherapy and when tapping into the subconscious mind. This is why RTT® is so powerful and transformational! What are the biggest misconceptions people have about subconscious healing? That it is even an option. Thus far, most people I have spoken with don’t even know true healing is achieved at the subconscious level. However, the more I speak about it the more people know about the deep, healing, and permanent benefits of RTT®. Another misconception is that therapy is necessary for years and years. Deep, life changing, and permanent results are achievable in 3 to 6 RTT® sessions. Who is your ideal client and why should they reach out to you? Men and women between the ages of 45 and 65 who are all in. They trust the healing process (even though they may not know anything about it), they love themselves enough to want to heal, they are tired of living the way they have, and they are curious in discovering what is on the other side of healing trauma. I work with 36 clients every quarter and I am accepting new clients now. I am able to work with local, national, and international clients because I offer in-person and online sessions. Clients should reach out to me if anything I have said resonates with them and because my clients get amazing results… my testimonials speak for themselves! How do your coaching sessions help people manifest the life they want? The Rapid Transformational Coaching® (RTC®) methodology combines in-depth techniques helping you understand how to overcome limiting beliefs, adopt a growth mindset, all with a kiss of RTT®. I start by asking my clients to define what success means to them and I help them get there. Defining their goals and getting really clear on what they want to accomplish are essential starting points. The application of powerful RTC® techniques allow my clients to integrate meaningful progression towards their personal and professional goals. In this journey, my clients gain wonderful insights about themselves, they accomplish personal milestones, and they learn how to adopt a growth mindset and maintain it. My clients experience personal and professional growth beyond their expectations and they learn how to manifest their dreams and desires. What’s the first thing someone can expect when they begin their healing journey with you? They don’t need to keep suffering. Furthermore, it won’t take several months or years of therapy to get positive, concrete, and life-changing results. My RTT® healing package is 12-weeks in total. It fast-tracks you in your healing journey much more rapidly than traditional therapy can offer. Manifesting the life you want is possible. My RTC® Success Coaching package is 8-weeks in total. RTT® is about healing your past, and RTC® is about manifesting the life you were meant to live. These are the results my clients achieve when working with me. How can someone book a discovery call or start working with you? As previously mentioned, I am accepting new clients now, and they can reach out to me at my email , or they can request a Discovery Call via my website , or call me at 613-797-8096. Follow me on Facebook , Instagram , and LinkedIn for more info! Read more from Annyx Day

Written by Beverly K. Johnson, Health and Wellness Coach Certified Health Coach and transformation strategist helping midlife women reinvent their wellness, leadership, and identity with grace and purpose. I teach alignment over hustle and resilience over burnout. Many high-performing professionals are quietly operating in a state of depletion in a culture that rewards constant output and visibility. This article argues that shifting toward sustainable productivity, learning to work without losing yourself, may be the most important leadership skill of the next era. For a long time, productivity was something you could see, the early start, the late finish, the full calendar. An unspoken understanding that effectiveness was tied to how much one could carry, and how consistently one remained available. This model rewarded endurance, but it rarely accounted for capacity. Over time, many of us have started to notice a quiet contradiction. You can be producing results, and still feel completely depleted while doing it. You can be effective, but exhausted. Capable, but mentally drained. Present, but not fully connected to yourself. That’s not a failure of discipline. It’s a sign that the model itself needs to change. When productivity becomes performance For years, productivity has been shaped by visibility, being responsive, being available, being “on.” And if you could maintain that rhythm long enough, it signaled competence, even excellence. But if you’ve ever paused long enough to reflect on it, you’ve probably felt the tension. Because this version of productivity comes with a cost. It quietly rewards: Presence over clarity Volume over intention Endurance over alignment Over time, the focus shifts. You’re no longer just doing meaningful work, you’re maintaining the paperwork, which is part of being productive. And those are not the same thing. The shift toward sustainable performance What’s happening now isn’t loud, but it’s real. More professionals are beginning to recognize that longer hours and constant motion don’t always lead to better outcomes. In fact, if you’ve ever found yourself staring at your screen, knowing you have the time, but not the clarity, you’ve already felt this shift. Over time, the impact becomes harder to ignore. When mental strain is constant, decision-making suffers. Focus narrows. Even simple tasks require more effort than they should. So, a different way of working is beginning to take shape, one that values: Clarity over urgency Focus over constant activity Intentional work over reactive output This shift may not always be visible, but it’s already reshaping how we work, and how we lead. Energy, not time, drives performance One of the most important realizations in this shift is this. It’s not really about time. It’s about energy. You can have the hours, and still not have the clarity. You can be present, and still not be fully engaged. Because focus requires mental space. Good decisions require steadiness. And leadership requires presence. All of which depends on something we weren’t taught to protect, our capacity. Neuroscience continues to reinforce this, our ability to think clearly, regulate emotions, and make sound decisions is directly tied to our physiological state.[1] At some point, you start to realize. It’s not about how long you’re working. It’s about the state you’re working from. Sustainable performance isn’t built on how much you can produce in a moment, but on how well you can regulate, recover, and remain clear over time. Leadership in a culture of reactivity This shift becomes even more important in leadership. Because in fast-paced environments, reactivity is often normalized, quick responses, immediate decisions, constant pressure. But if we’re honest, reacting quickly isn’t always the same as leading well. Leaders who operate in a constant state of urgency may keep things moving, but often at the expense of clarity, connection, and long-term stability. On the other hand, leaders who can pause, even briefly, create something different. They think more clearly. They communicate more intentionally. They create space for others to do the same. This isn’t about slowing everything down. It’s about leading with precision instead of pressure. A personal perspective on not losing yourself There was a point in my own leadership journey where productivity became deeply tied to identity. The ability to carry more was seen as a strength. Pushing through was seen as commitment. And for a time, it worked. But eventually, I noticed a shift, not in what I was producing, but in how I was experiencing the work. Decisions felt heavier. Focus was harder to access. And the work itself began to feel more draining than it needed to be. Nothing externally had changed. But internally, something was asking for a different way. I had to confront a difficult truth. I had learned how to work, but not how to work without losing myself in the process. And that moment changed how I understood leadership. Not as the ability to carry more, but as the ability to sustain clarity, presence, and sound decision-making over time. What followed wasn’t a reduction in responsibility. It was a refinement in how I approached it. What comes next The future of productivity isn’t about doing less. It’s about doing what matters, in a way that you can sustain. That looks like: Choosing intentionality over urgency Building in space to reset Recognizing that recovery is part of performance If organizations don’t begin to account for human capacity, they’ll continue to see performance decline, even when output looks high on the surface. Because in this next era of work, how you sustain yourself will define how well you lead. Conclusion The most effective professionals moving forward won’t be the ones who can do the most. They’ll be the ones who know when to pause, when to focus, and how to sustain. Because productivity isn’t being redefined by how much we produce, but by how well we can continue to show up, clearly, fully, and without losing ourselves in the process. And maybe this is the real lesson. Not about doing more, but about doing what matters, and not losing yourself along the way. Learning to work without losing myself required a different kind of strength. Not the strength to endure more, but the awareness to pause, recalibrate, and lead from a place of alignment rather than pressure. That shift continues to shape how I work, lead, and define success. Follow me on Facebook , Instagram , LinkedIn, and visit my website for more info! Read more from Beverly K. Johnson Beverly K. Johnson, Health and Wellness Coach Beverly Johnson is a Certified Health Coach, speaker, and midlife wellness strategist helping women navigate hormonal transitions, workplace burnout, and identity shifts with resilience and clarity. Drawing from her background in wellness, leadership, and personal transformation, she developed the MindBodySoul Reset, a science-informed framework for sustainable wellbeing. Beverly’s work bridges emotional intelligence, hormonal health, and intentional leadership to support high-performing women in thriving personally and professionally. She writes about reinvention, alignment, and the evolving landscape of women’s wellness. References: [1] Damasio, A. (1994). Descartes’ Error: Emotion, Reason, and the Human Brain. [2] Kahneman, D. (2011). Thinking, Fast and Slow. [3] McEwen, B. S. (2017). Neurobiological and systemic effects of chronic stress.  [4] Porges, S. W. (2011). The Polyvagal Theory.

Phetso Ntsowe, a Self-Trust Leadership Strategist and the Founder of Rise & Reach Consulting (Pty) Ltd, has joined Brainz Magazine as an Executive Contributor, effective March 2026. Based in Gaborone, Botswana, and recognised globally for her work in women’s leadership development, Ntsowe will contribute thought-leadership articles to Brainz Magazine’s international readership, advancing the critical conversation on self-trust, leadership clarity, and aligned decision-making for high-performing women. With over 17 years of experience in Botswana's financial services sector, Ntsowe brings a distinctly structured, evidence-based perspective to personal leadership. She is a John Maxwell Certified Coach, Speaker, and Trainer, and the author of From Fearful to Fearless. Her work centres on helping high-performing women move beyond external achievement into intentional, aligned leadership, guided by internal clarity rather than external pressure. “Leadership that is not grounded in self-trust eventually collapses under the weight of external expectations. My work, and now my writing on this platform, is about equipping women with the clarity and internal certainty to lead with intention, not performance. I am honoured to bring that conversation to a global audience through Brainz Magazine.” – Phetso Ntsowe, Self-Trust Leadership Strategist Ntsowe’s contributions to women’s leadership have earned her recognition across Africa and beyond. She is a recipient of the W.O.W Africa 50 Women Award for Leadership Coaching and Development, a finalist in the Africa & Middle East Gender Mainstreaming Awards (Positive Role Model, Ignite Category), and has been ranked the LinkedIn Number One Career Content Creator. She serves as G100 Botswana Country Chair under the Entrepreneurship & Sustainable Businesses Wing, part of a global network of 100 women leaders across sectors, driving advocacy for gender equality in collaboration with governments and international organisations.  As an Executive Contributor, Ntsowe will author articles addressing the themes central to her methodology, self-trust as a leadership discipline, clarity in high-stakes decision-making, overcoming internal barriers to aligned leadership, and the distinct challenges faced by high-performing women navigating success and purpose simultaneously. Her writing draws equally from her corporate risk management experience and her transformational coaching practice. Ntsowe’s articles will be accessible to Brainz Magazine’s readership of over 3.1 million people across 65 countries, positioning her voice at the centre of a global dialogue on women, leadership, and intentional living. About Phetso Ntsowe & Rise & Reach Consulting Rise & Reach Consulting (Pty) Ltd is a Botswana-based leadership and personal development consultancy founded by Phetso Ntsowe. Through coaching, speaking, and training, the firm equips high-performing women with the clarity, self-trust, and intentional decision-making frameworks needed to lead aligned, purposeful lives. Ntsowe is a John Maxwell Certified Coach, Speaker, and Trainer, and the creator of the #StayIncredible brand and The Incredible Circle community for women. Media contact Phetso Ntsowe Self-Trust Leadership Strategist | Executive Contributor, Brainz Magazine Rise & Reach Consulting (Pty) Ltd Gaborone, Botswana LinkedIn Email here .

Written by Alyssa Van Alstyne, Transformational Life & Business Coach Once a record-breaking sales leader, now a case study in self-healing and self-trust, Alyssa Van Alstyne is a transformational coach who helps ambitious women dismantle money and worth blocks to rise with embodied power and unapologetic voice. Are you feeling that something in your life or business is ready to shift, but unsure what kind of guidance you truly need? In this article, we explore the distinctions between various types of coaching, mindset, mentorship, transformational coaching, and more, so you can find the right support that aligns with the change you're seeking. The search for the right support In today’s world, coaching is more accessible but also more saturated. With so many voices and offers, it’s hard to know what kind of support will lead to the results you desire. Do you need help reframing your thoughts, a mentor who’s walked a similar path, or someone who can help you meet deeper parts of yourself, those quietly shaping your choices, relationships, and results? This article brings clarity, exploring the distinctions between various types of coaching, mentorship, mindset, consulting, therapy, and transformational coaching, so you can find the support that aligns with your desired change. We’ll dive into a deeper path of work that doesn’t just shift what you do, but transforms how you live, lead, and love. A quick guide to the coaching landscape Coaching isn’t one-size-fits-all. The industry offers a wide range of specialties, each serving different needs at different moments in your journey. Understanding these distinctions can help: Mentorship: A mentor shares wisdom from their own experiences, guiding you with insight gained from their path. This can be helpful if you want to learn from someone who’s "been there." Mindset coaching: Mindset coaches help you shift limiting beliefs and reframe old stories. They’re great for gaining clarity, motivation, and strengthening mental patterns when you’re feeling stuck. Consulting: Consultants offer strategies, systems, and external solutions, focusing on the practical “how” when you know what you want, like launching a program or scaling a business. Therapy: While not coaching, therapy focuses on mental health, trauma healing, and emotional well-being. It’s important for addressing past wounds, while coaching often focuses more on future action. Transformational coaching: Transformational coaching delves into your deeper layers, such as emotions and unconscious patterns. It doesn’t just change what you do, it transforms how you live, lead, and love. The transformational path: My style of coaching Understanding the different approaches is one thing, but choosing the right path for lasting change is another. My coaching is rooted in transformational work, not as a quick fix, but as an embodied experience of deep change. This is for the woman who has done mindset work but still finds herself repeating the same patterns, or the entrepreneur whose nervous system braces despite clarity. My approach follows a three-phase arc, Awareness, Compassion, and Aligned Action, to facilitate true transformation. These phases are a living cycle, not linear steps, continuing to deepen over time. The three core components: Awareness, compassion, and aligned action Awareness: Transformation begins with recognizing subconscious beliefs and emotional imprints that shape your behavior. It reveals hidden patterns, often transforming what seemed like small issues into deeper insights. Compassion: Compassion shifts the narrative from judgment to understanding. It helps you meet your past actions with kindness, allowing healing to take place. Aligned action: Transformation becomes real in action. From awareness and compassion, aligned actions naturally emerge, choices that feel true and congruent with your values. The living cycle of change These three stages, such as Awareness, Compassion, and Aligned Action, form a continuous cycle that deepens over time, allowing for sustainable transformation. Awareness without compassion can create shame, compassion without action can lead to stagnation, and action without awareness can lead to burnout. Together, they create lasting change. Beyond mindset: The multidimensional layers of change Mindset work alone doesn’t lead to lasting transformation. True change requires a multidimensional approach, encompassing the mind, emotions, body, subconscious, and behavior. Mindset: The first step is inquiry, asking why you keep repeating old patterns. It’s about understanding what those beliefs are protecting you from. Emotional intelligence: Feeling to heal. Emotional intelligence involves recognizing and processing emotions stored in the body, allowing them to move and release.[1] Somatic work: The body stores your experiences. By bringing awareness to the body through movement and breath, we access and release these stored emotions and patterns.[2] Subconscious reprogramming: Early subconscious beliefs shape your choices. Rewriting these stories helps create space for new, empowering truths.[3] Behavioral integration: True transformation shows in your actions, setting boundaries, speaking truth, and acting in alignment with your new beliefs. The ripple effects: Why this work changes everything Transformational coaching isn’t just about achieving one goal, it’s about becoming the kind of person who lives, leads, and loves from truth. Clients often report setting boundaries with grace, speaking confidently in rooms they once shrank from, and feeling renewed vitality in their bodies. These changes ripple outward, transforming every area of life. Beyond the goal: Lifewide impact This kind of coaching goes beyond just one area of life. It touches relationships, health, leadership, and the way you experience yourself in the world. As you align with your truth, your entire system recalibrates, leading to more harmonious and fulfilling experiences. The body responds The most profound changes often occur physically. Chronic pain, fatigue, and symptoms of stress are often a result of unresolved emotional and survival patterns. By listening to the body and honoring its wisdom, many clients experience healing from what was once deemed “chronic.”[4] Pain as wisdom & the body’s capacity to heal Pain need not be feared or dismissed; it is the body’s way of communicating when the mind cannot. When we listen without judgment, pain transforms from punishment into guidance, showing where things are out of alignment and where truth waits to be reclaimed. Healing comes not through striving, but through recognition, release, and compassion. Over time, vitality returns, the body relaxes, and life flows in alignment with your true self. Showing up as your honest, embodied self recalibrates the mind, steadies the nervous system, and heals the body, reflecting wholeness in everything around you.[5] A final reflection Transformational coaching is not about fixing what’s broken but returning to wholeness. It’s a reclamation of your true self, listening deeply, and leading from a place of inner truth. When you connect with your deepest truth, everything changes. Follow me on Instagram , LinkedIn , and visit my website for more info! Read more from Alyssa Van Alstyne Alyssa Van Alstyne, Transformational Life & Business Coach Alyssa Van Alstyne is a transformational coach, certified Gold Practitioner, and former top-performing international sales leader based in Canada. After healing from a near-paralyzing spinal infection, chronic illness, and autoimmune diagnosis, while raising three children, she became a living example of what's possible when women learn to trust themselves again. Alyssa blends somatic coaching, nervous system healing, and subconscious work to help women release blocks around money, visibility, and voice. Her approach draws from two years of intensive training with the Institute of Coaching Mastery, paired with deep lived experience. Her mission is to guide women back to radical self-trust and live lives that fully reflect who they are. References: [1] Gabor Maté : The Healing Force Within [2] Body Keeps The Score Summary  by Bessel van der Kolk [3] Bing videos : Dr. Joseph Murphy, Reprogramming Your Subconscious Mind Lecture [4] Mind-Body Link: Chronic Stress & Autoimmune Health in Women [5] The Wisdom in Our Wounds: Rumi's Insight on Pain as Life's Messenger | LinkedIn

Written by Abi Hill, Entrepreneur, Mentor & Coach Abi Hill is a UK entrepreneur, mentor & coach, and the founder of Just Starting Out. Widely recognised for championing underserved communities and cost-of-living resilience, she’s on a mission to cut first-year failure rates. “If you want to make waves, pack a swimsuit!” Starting a business can feel incredibly overwhelming. You’re told to write a business plan, build a brand, create a website, and somehow “figure it all out” before you even begin. It’s no wonder so many people never start. But what if you could go from idea to income in just 30 days? In this article, we break down a simple, practical four-week framework to help you stop overthinking and start earning. Whether you’re launching a side hustle or taking your first step into self-employment, this no-fluff guide will show you how to turn your idea into real money, and fast! Week 1: Validate your idea The biggest mistake new entrepreneurs make is assuming their idea will work without testing it first. Before you spend time or money building anything, you need to answer one simple question, will someone actually pay for this? Start by speaking to real people. Ask friends, family, or potential customers if they would use your service and more importantly, if they would pay for it. Be open to honest feedback. Then, look at what already exists. If others are offering something similar, that’s a good sign as it means there’s demand. Your job isn’t to reinvent the wheel, but to find your place within it. Validation doesn’t need to be complicated. A few conversations and a bit of research can save you months of going in the wrong direction. But what if nobody seems interested? Don’t panic! This doesn’t mean you’ve failed, it means you’ve learned something early on. Adjust your offer, refine your idea, or pivot slightly. The goal of this week is not perfection, it’s clarity.   Week 2: Create a simple offer Once you know your idea has potential, it’s time to turn it into something people can actually buy. Keep it simple. You don’t need a logo, a website, or a polished brand at this stage. What you need is a clear offer. Ask yourself, what exactly am I offering? Who is it for? What problem does it solve? How much will I charge? For example, instead of saying “I’m a photographer,” say “I’m offering affordable family photo sessions for busy parents in my local area.” Clarity sells. The more specific your offer, the easier it is for people to say yes. Week 3: Get your first customers This is where most people hesitate (but it’s also where everything changes). You don’t need thousands of followers or a fancy website to get your first customers. You just need to start telling people what you do. Post in local Facebook groups. Tell friends and family. Share your offer on social media. Reach out to people who might benefit from your service. Your first few customers might come from your immediate network and that’s okay. Every business starts somewhere. Focus on action. You are not “bothering” people, you are offering value.   Struggling to put yourself out there? Remind yourself why you started. Confidence doesn’t come before action, it comes from it. The more you show up, the easier it becomes. Week 4: Build trust and get paid again Getting your first customer is exciting. Getting your second, third, and tenth is where a business begins. Now your focus shifts to building trust. Deliver a great service. Go the extra mile. Ask for feedback and testimonials. These early reviews are gold as they will help you attract future customers. If possible, take photos of your work (with permission) or document your process. Real proof builds credibility far faster than any logo ever could. This is also the time to start thinking about simple systems such as how you take bookings, track work, and manage payments. Keep it basic, but start building habits that will support your growth. Why this works Nearly half of UK adults have considered starting a business, yet around 1 in 5 fail within their first year. Not because their ideas aren’t good, but because they get stuck in planning instead of doing. This 30-day approach flips that. Instead of waiting until everything is “perfect,” you focus on real customers, real feedback and real income Frequently asked questions 1. Can I really start a business in 30 days? Yes, if you focus on action over perfection. You may not build a fully developed business in 30 days, but you can absolutely go from idea to earning your first income. 2. Do I need money to get started? Not necessarily. Many service-based businesses can be started with minimal upfront cost. Keep your costs as low as possible to begin with and always reinvest at least half of your profit back into your business. 3. What if I don’t feel ready? Most people don’t. Waiting until you feel ready often leads to never starting at all. Confidence is built through doing, not waiting. 4. What if I fail? Then you learn, and that puts you ahead of most people who never try. Every successful business owner has faced setbacks. Your first step starts today If you’ve been sitting on an idea, waiting for the “right time,” this could be it. You really don’t need a perfect plan or a big budget. More importantly, you don’t need everything figured out. You just need to take the first step. Because in 30 days’ time, you could still be thinking about starting or you could already be earning. We’re here to help  Starting a business doesn’t have to be something you figure out alone. With the right guidance, tools, and support, those first steps can feel far more manageable and far less overwhelming. At Just Starting Out, we are committed to helping new entrepreneurs build confidence, gain real-world experience, and take meaningful steps towards sustainable self-employment. Whether you’re at the idea stage or already taking action, we’d love to hear from you! If you would like to learn more, you can contact us here , info@juststartingout.co.uk . Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Abi Hill Abi Hill, Entrepreneur, Mentor & Coach Drawing from a Senior Management background and 20+ years working alongside minority and underserved communities, Abi is best known for advocating within the start-up community, her mission being to reduce the 20% of small businesses that don’t make it through year one by giving them the tools, training, and trust they deserve. Because why should starting out mean forking out?

Written by Andra Annette, Founder and Gut Health Expert Andra Annette is an international best-selling author, healthcare expert, and founder of Pounds-to-Go. With 40 years as a nurse, nutritionist, and holistic practitioner, she is a trusted gut health expert specializing in the gut-thyroid connection and weight loss. Her latest work is the Rainbow of Wellness series (2024). Healing your gut, hormones, and weight requires more than just discipline, it begins with reclaiming your connection to yourself. When you stop abandoning your body, you create the space for true healing to take place, nurturing it with presence and nourishment instead of neglect. “Self-abandonment isn’t a personality trait, it’s a survival strategy. But healing begins the moment you stop leaving yourself behind.” The hidden pattern sabotaging women’s healing Most women think their health struggles are about willpower, food choices, hormones, or age. But the truth is far more tender: You cannot heal a body you keep abandoning. And most women don’t even realize they’re doing it. They say things like: “I don’t have time to eat.” “I’ll rest later.” “Everyone else needs me first.” “It’s not a big deal, I’ll push through.” “My needs can wait.” These aren’t failures. They are survival strategies learned over decades. But self-abandonment has a cost, and the body keeps the score. Especially the gut. Especially the thyroid. Especially your hormones. Self-abandonment is a nervous system pattern, not a personality trait. Self-abandonment forms when: You grew up being the responsible one. You learned to keep the peace. Your needs were minimized. You were praised for being “low maintenance.” You survived chaos by staying small. You learned to avoid conflict by disappearing. Your nervous system interprets these behaviors as safety. So even today, as an adult, your body still thinks the safest thing is to: skip meals ignore symptoms push through exhaustion silence your needs override your hunger keep everyone else comfortable This is not you being “weak.” This is your biology trying to protect you, even when it hurts you. When you abandon yourself, your body responds Self-abandonment isn’t just emotional; it’s physical. When you silence your needs long enough, your body shifts into: low-grade inflammation digestive suppression thyroid down-regulation cortisol dominance metabolic slowing weight retention hormone imbalance Why? Because your body believes you’re still in survival mode. And a body in survival mode will always: store before it burns protect before it releases conserve before it heals This is why women say: “I’m doing everything right…and nothing is changing.” It’s not because something’s wrong with you. It’s because you’ve been taught to disconnect from yourself. Your gut feels self-abandonment, too The gut is the first part of you to register whether you feel safe. When you skip meals, rush, eat standing up, silence hunger, or ignore symptoms, your gut hears: “We’re not safe enough to digest.” This triggers: bloating constipation inflammation nutrient malabsorption leaky gut food sensitivities elevated cytokines that affect mood, hormones, and thyroid Your gut isn’t “misbehaving.” It’s following the signals your nervous system is sending. Your thyroid responds the same way The thyroid is not just a metabolism gland; it’s a safety sensor. If your nervous system believes you’re in danger, your thyroid slows to conserve energy. This causes: weight gain fatigue brittle nails thinning hair mood swings brain fog Not because you “failed”, but because you’ve been living in survival mode for so long that your body doesn’t trust it can speed up. Healing begins when you come back to yourself The single most impactful change a woman can make is this: Stop treating your body like an inconvenience. Start treating it like a partner. Healing happens when you: Eat consistently Rest on purpose Stop ignoring hunger Calm your nervous system Listen to your symptoms Nourish instead of punish Slow down enough to feel This isn’t mindset work, it’s biology. When you stop abandoning yourself, your body stops bracing. When you listen, your body softens. When you return to yourself, healing begins. What you can do right now Eat at regular intervals, not when it’s “convenient.”: This builds metabolic trust. Practice 3 minutes of nervous system grounding daily: Long exhales, humming, warm tea, hand over heart. Replace punishment with nourishment: Warm foods, minerals, simple digestion. Stop normalizing exhaustion: Your body has been whispering; now it’s time to listen. Ask your body: “What do you need from me today?” And honor the answer. Healing isn’t a transformation. It’s a reunion. Closing Self-abandonment may have helped you survive… but connection will help you heal. Your gut, your thyroid, your hormones, they’re not fighting you. They’re waiting for you. Waiting for nourishment. Waiting for warmth. Waiting for safety. Waiting for your return. You are not behind. You are not failing. You are finally coming home to yourself. And that is where healing begins. “Your body has never needed perfection, it has only ever needed your presence.” – Andra Annette Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Andra Annette Andra Annette, Founder and Gut Health Expert Andra Annette is a world-renowned healthcare expert and award-winning wellness authority. Recognized as a World-Wide Leader in Healthcare (2017) and Top Nurse in the Bronx by INA, Andra Annette blends nearly 40 years of experience with a personal journey of overcoming leaky gut, thyroid issues, and weight struggles. Her groundbreaking work earned her the Outstanding Female Wellness Expert Award by Every Woman TV Global (2024). As the founder of Pounds-to-Go, host of the TV show Healing from the Inside Out, and author of the published Rainbow of Wellness series, she empowers individuals to love their bodies and live vibrantly. Her mission is to clear the confusion in health and be part of the cure, not the chaos.

Written by Tiffany Ludwicki, Health Coach Tiffany Ludwicki is well-known when it comes to Snoring and sleep issues. She is the founder of Mind Body Mouth and the Stop Snoring Solution (an online and virtual program) Continuous positive airway pressure (CPAP) remains a cornerstone treatment for moderate to severe obstructive sleep apnea (OSA). Its primary mechanism, pneumatically splinting the airway open during sleep, has been shown to reduce apnea, hypopnea events and improve oxygenation. However, CPAP does not directly address the neuromuscular and functional contributors to airway collapse, which may influence both symptom persistence and long-term compliance. In recent years, myofunctional therapy has gained attention as a supportive, adjunctive approach in the management of sleep-disordered breathing. When integrated appropriately, it may enhance airway stability and improve tolerance of device-based therapy. Obstructive sleep apnea, structural and functional contributors Obstructive sleep apnea is commonly described as a condition of upper airway obstruction during sleep, often associated with anatomical factors such as airway size, craniofacial structure, or soft tissue volume. While these structural elements are important, airway stability is also influenced by neuromuscular tone, breathing patterns, and oral posture. During sleep, natural reductions in muscle tone (particularly in the tongue and oropharyngeal musculature) can increase the likelihood of airway narrowing or collapse. In individuals with habitual mouth breathing, low resting tongue posture, or reduced coordination of the orofacial muscles, this functional component may further compromise airway stability. Understanding obstructive sleep apnea as a condition shaped by both structure and function allows for a more thorough methodology to care. One that supports airway behavior as well as medical treatment. Limitations of CPAP as a sole intervention CPAP therapy is highly effective when used consistently. However, when it comes to long-term adherence it remains a challenge for many patients. Common barriers to this can include: Mask discomfort or poor fit Pressure intolerance Dry mouth and nasal symptoms Claustrophobia or anxiety Fragmented sleep despite adequate usage hours While technological advances have improved device comfort, CPAP still does not modify underlying functional patterns that influence airway behavior outside of device use. Myofunctional therapy, however, addresses these root causes and retrains the body’s oral musculature for improved breathing during sleep. Principles of myofunctional therapy & how it addresses underlying functional contributors Myofunctional therapy focuses on the neuromuscular patterns that influence airway behavior both during sleep and wakefulness. Myofunctional therapy is a type of physiotherapy or personal training  that focuses on the neuromuscular re-education approach, targeting the muscles of the tongue, lips, jaw, and face. Its goal is to establish functional oral rest posture and coordinated muscle activity that support nasal breathing and airway stability. Core components typically include: Training consistent nasal breathing Establishing appropriate tongue-to-palate resting posture Improving lip seal and reducing oral incompetence Enhancing muscle endurance and coordination Initiating a proper primary swallowing pattern Addressing compensatory patterns related to posture and breathing By improving muscle tone, coordination, and endurance of the tongue and orofacial musculature, therapy supports the airway from a functional perspective. When these patterns are reinforced over time, the airway typically demonstrates improved stability, particularly when combined with the mechanical support provided by CPAP. This therapy is individualized and progresses gradually, emphasizing consistency rather than force. Clinical integration and patient selection Myofunctional therapy can be a valuable component of sleep apnea care when functional contributors are present. Individuals who demonstrate habitual mouth breathing, snoring, low resting tongue posture, or reduced orofacial muscle coordination may particularly benefit from therapy that supports airway function. Patients who are already using CPAP may find that addressing these underlying patterns improves daily energy, sleep comfort, breathing, and the overall treatment experience. In cases of mild to moderate obstructive sleep apnea, functional therapy can play a meaningful role alongside medical guidance, especially when neuromuscular factors contribute to airway instability. Clinical integration is most effective within a collaborative care model, ensuring that therapy is aligned with sleep medicine evaluation, dental assessment, and individual patient goals. Evidence and ongoing research Emerging research suggests that targeted oropharyngeal exercises can reduce apnea severity and improve subjective sleep quality. While further high-quality studies are needed to define standardized protocols and long-term outcomes, current findings support the role of myofunctional therapy as a complementary intervention. Integrating Functional Therapy Within Medical Care Myofunctional therapy is best understood as a supportive component of sleep apnea treatment. Its role is to strengthen and optimize oral and airway function, allowing other treatments, such as CPAP, to work more effectively and comfortably. Integration within an interdisciplinary care model ensures that therapy aligns with medical recommendations and individual patient needs, supporting long-term airway health and treatment success. Conclusion Obstructive sleep apnea is a multifactorial condition influenced by both structural and functional elements. While CPAP effectively addresses airway patency during sleep, adjunctive therapies that target neuromuscular contributors can enhance overall management. When appropriately integrated, myofunctional therapy offers a non-invasive, function-focused approach that can support airway stability, improve CPAP tolerance, and contribute to more thorough and restful sleep. Find a myofunctional therapist Working with a trained myofunctional therapist can provide clarity, structure, and a sustainable path forward. You may not have access to a practitioner near you, but many are offering virtual care to support your needs. Here are some quick links to help you get started: Download a free guide to discover why you may snore or have sleep apnea by   5 Steps to Help Tired Adults Discover Why They Snore, and How to Get a Healthy Night’s Sleep without Disturbing Their Loved Ones Book a Free Consult or Snoring Assessment call with a professional   Myofunctional Therapist . Visit   Mind Body Mouth  for more information. Follow me on Facebook , Instagram , and LinkedIn , for more info! Read more from Tiffany Ludwicki Tiffany Ludwicki, Health Coach Tiffany Ludwicki is a leader in sleep performance. A history of snoring and memory loss, combined with a child born with airway issues, Tiffany created strategies to dramatically improve their sleep quality. She has since dedicated her life to helping others unleash the snoring beast within to find peace throughout the night and optimize their potential throughout the day. She is the founder of Mind Body Mouth and the Stop Snoring Solution, an online program with virtual group coaching to assist others in stopping snoring and reducing sleep apnea events. Her mission is to spread awareness of the dangers of snoring and, through snoring cessation, improve people's energy and reduce their risk for chronic disease and divorce. This article reflects current interdisciplinary perspectives on obstructive sleep apnea, oral function, and airway stability, informed by clinical education and research-based resources, including MindBodyMouth.net .

Written by David Fisher , Global Public Speaker and Communication Coach David Fisher is an award-winning international speaker, executive communication coach, actor and author. Named one of LA Weekly’s “Top 30 Entrepreneurs to Watch” and a Top 10 Speaking Coach by Yahoo Finance, David brings over two decades of experience helping teams communicate and lead with passion, clarity, and intention. In today's world, authentic communication has evolved from being merely important to being critical. How can you adapt and thrive in an age of challenge and change? AI is increasing efficiency in communication, but it can also harm community and hinder connection. Those who adapt to change while keeping people at the heart of their organization will thrive. The key is letting your people know, feel, and experience that. If people don't feel seen and heard at work, they will stop saying what matters, or worse, they stop listening. By the time leadership feels it, the cost has already been paid in time, trust, morale, and momentum. By the time leaders see it, CEOs, HR departments, and managers are already in repair mode, and possibly in crisis mode. AI will not fix this. The not so quiet cost of poor communication Communication breakdowns rarely look dramatic. However, Humans communicate differently in times of change and/or pressure. This is something we are all living through in today's world, change and pressure.   Psychological safety without lowering the bar Creating an authentic, supportive culture is difficult to create, even when things are going well. When there is constant change, this can feel overwhelming. Psychological safety takes time, energy, and moments of calm. If you and your team are constantly navigating turnover, supply-chain, sales, and economic challenges, it's extremely difficult to create space for people to feel like they are part of something bigger than themselves. However, when teams learn how to communicate under these circumstances, safety becomes safe. You can thrive when the seas are stormy! Why good change management fails Even when leaders communicate what is changing, they are missing the biggest need. How  are people reacting to the changes? Fear, uncertainty, mistrust, and anxiety over losing income, stability, or a future are very real, even if you say there is nothing to worry about. This is especially true when change is happening in your industry from outside your organization. It could very well be a change you didn't ask for. How can you build a community of trust when so much may be out of your control? These feelings are like a volcano. Resistance stays quiet and beneath the surface. When enough pressure builds, it will erupt. If people don’t feel heard by their leaders, they will stay silent, or worse, complain to their fellow employees and leaders will never know until it’s too late. But there is good news! What changes when communication changes When leaders and teams communicate clearly and with compassion, the shifts are visible: People are more open about concerns. Tension is addressed earlier. Leaders show up calmer and more credible. Decisions move faster Your team is happier and more committed. This isn’t just about motivation, although that's a part of it. It’s about changing how people show up in the face of change. When emotions are too high (anxiety) or too low (boredom) by using careful, thoughtful, out-of-the-box communication tools, you can still create a culture of trust, "A Culture of Us™." Over communicate with your team. Find moments that create connection, space, and authenticity. Listen deeply and ask questions. It takes energy, but it’s an investment that pays off. Human communication is no longer a soft skill, it is a critical skill that we all must invest in. Follow me on LinkedIn , YouTube and visit my website for more info! Read more from David Fisher David Fisher, Global Public Speaker and Communication Coach Through A Culture of Us™ David Fisher teaches companies, institutions, and everyday leaders how to work with passion, communicate with clarity, and lead with intention, all toward strengthening their connections to create positive change, while having fun along the way. His keynotes, workshops, coaching sessions, and trainings are not just about bettering communication and leadership, they are about genuine transformation. His approach is simple: A Culture of Us™ helps each of us tap into the hero within, and use that power toward working with others and leading with vulnerability and strength.

Written by Claire Jones, Weight Loss and Confidence Coach Claire Jones is an award-winning weight loss coach, helping people build a healthy relationship with food and themselves. She is the author of How to Eat Less and the founder of YourOneLife. Claire empowers clients to break free from diets, create effective habits, and build confidence in new challenges, guiding them towards lasting success. One of the most common frustrations I hear from clients is this, “I know exactly what I should be doing, so why can’t I just do it?” They understand calories. They understand portion sizes. They understand that alcohol adds up and that late-night snacking pushes them over target. They are not lacking intelligence, capability or access to information. And yet, despite knowing the mathematics of weight loss, they repeatedly find themselves slipping back into patterns they consciously want to change. This is often labelled as self-sabotage. In  reality, it is far less dramatic and far more human than that. If we want sustainable weight loss, we need to understand not just calories, but capacity. Calories matter, but so does capacity Fat loss requires a calorie deficit. This is not opinion or theory, it is physiology. When calorie intake is consistently brought into the correct range for an individual body, weight loss occurs. In six years of intensive client work, I have yet to see that principle fail when it is applied accurately and adhered to consistently. However, knowing your calorie range and sustaining behavior within it are not purely nutritional challenges. They are capacity challenges. Many people understand what they need to do. They know roughly how much they should be eating. They know that alcohol influences appetite and reduces inhibition. They know protein improves satiety and that certain foods trigger overeating. The issue is rarely ignorance. The difficulty lies in sustaining those behaviours when life is already draining. This is where the concept of an energy budget becomes critical. The energy budget most people are overspending Every person operates within a daily energy budget. This budget includes physical energy, but it also includes mental bandwidth, emotional regulation and cognitive resilience. Work demands, family logistics, financial pressure, caring responsibilities, poor sleep, hormonal fluctuations, relationship strain and constant digital input all draw from this internal account. These withdrawals happen before you have made a single decision about food.   By the time evening arrives, many people are psychologically depleted long before they are in a calorie deficit. And when emotional resources are low, the brain looks for relief. Food becomes regulation. Not because someone lacks discipline. Not because they do not care about their health. But because the nervous system prioritizes short-term comfort when long-term thinking is compromised. If your system is overloaded, it will seek ease. That is not sabotage. That is biology. Stress alters behavior before it alters the scale Chronic stress influences behavior long before it influences body weight. Elevated stress can increase cravings for calorie-dense foods. Sleep deprivation disrupts hunger and satiety hormones, often increasing appetite while reducing satisfaction. Decision fatigue weakens resistance to immediate reward. Impulse control declines when cognitive bandwidth is low. None of this contradicts the calorie model. It explains why staying within a calorie range becomes significantly harder under sustained pressure. When someone says, "I know what to do but I just can’t seem to stick to it,” the issue is often depletion. A stressed brain is not wired to prioritize future outcomes. It is wired to seek relief now. If you are asking a nervous system that is already stretched to operate with constant restraint, something will eventually give. Usually, it gives in small, repeated decisions that slowly push calorie intake upwards. When a scare changes everything Interestingly, behavior can shift rapidly when the perceived stakes rise. I have seen clients struggle for years to moderate alcohol intake. They understand the calorie impact. They understand the long-term health messaging. They have discussed it repeatedly. Yet change remains inconsistent. Then blood test results show liver function markers outside the healthy range.   Suddenly, the decision to reduce drinking feels different because the perceived threat increases urgency. The brain reallocates energy and attention toward protection. I have worked with clients who dramatically improved their diet following a heart attack. Others who restructured their entire approach after a diabetes diagnosis. When consequences become tangible and immediate, priorities shift quickly. This demonstrates something important. The barrier was rarely intelligence. It was priority and perceived consequence. The challenge in coaching is helping people create sustainable change before a health scare forces the issue. The high achiever’s trap Many of the clients I work with are highly competent individuals. They manage demanding careers. They hold significant responsibility at home. Others rely on them. They solve problems and make decisions all day long. But weight management requires surplus energy. Planning meals, preparing food, tracking intake, training and reflecting all require cognitive input. When someone gives their best energy to everyone else, their own health often receives what is left. And what is left is minimal.   If your energy budget is permanently overspent, your ability to consistently manage calories will be compromised. Not because you are incapable but because you are exhausted. Why aggressive dieting backfires under stress Extreme calorie deficits demand heightened restraint. Under low-stress conditions, this can be tolerable in the short term. Under high-stress conditions, it becomes unstable. When someone is already emotionally stretched and physically tired, layering strict restriction on top increases the likelihood of rebound behavior. The nervous system eventually pushes back. It is also important to recognize that being in a significant calorie deficit is a stressor in itself. The body interprets reduced energy intake as resource limitation. Hunger increases. Mood can fluctuate. Recovery capacity may decline. If external life stress is already high, aggressive dieting compounds the load. This is why sustainable fat loss often requires a realistic deficit rather than an extreme one. It requires room for real life. The calorie model remains valid. The execution strategy must respect human capacity. Expanding and protecting your energy budget If weight loss requires consistent calorie control, and consistent calorie control requires capacity, then protecting your energy budget becomes part of the strategy. This may involve improving sleep hygiene because sleep directly influences appetite regulation. It may involve setting firmer boundaries around work or social commitments. It may mean reducing unnecessary obligations that drain mental bandwidth. Moderating alcohol protects both calories and cognitive clarity. Strength training and walking can build resilience rather than deplete it. Asking for support rather than carrying everything alone creates space. It may also involve accepting a slower rate of weight loss in exchange for stability and enjoyment. It is intelligent resource management, not weakness. Conclusion, weight management is energy management We cannot talk about sustainable weight loss without talking about stress. We cannot expect consistent calorie control from people who are chronically depleted. Calories determine fat gain and fat loss.   But energy determines whether you can repeatedly operate within the range required for that loss. When someone understands their calorie needs and simultaneously protects their cognitive and emotional bandwidth, fat loss becomes less chaotic and far more sustainable. The mathematics of weight loss are straightforward. Living in alignment with them requires capacity. And capacity is something we must actively manage. Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Claire Jones Claire Jones , Weight Loss and Confidence Coach Claire Jones is an award-winning weight loss coach and author of How to Eat Less. After struggling with her own weight and relationship with food, she transformed her mindset and developed a sustainable approach to lasting health. Now, she helps others break free from dieting cycles, build confidence, and create healthier habits. With a background in coaching and behavioural change, Claire empowers clients to embrace a positive, long-term lifestyle. Her mission is to inspire sustainable health and self-belief.

Written by Nelum Dharmapriya, Doctor & Health Coach Dr. Nelum Dharmapriya is a Brisbane-based GP with a special interest in metabolic health, menopause, and lifestyle medicine. She combines 30 years of clinical experience with a personal passion for helping women thrive in midlife and beyond. As women age, they often face the challenge of aligning their health strategies with a changing body. Understanding the physiological shifts that occur after 50, especially in terms of food, fasting, and brain health, is crucial for maintaining vitality and mental clarity. Rethinking food, fasting, and brain health after 50 For most of my adult life, I thought I was doing everything right. I exercised regularly, often trained on an empty stomach, and tried to eat well, stay disciplined, and follow what I believed was “healthy.” And for years, it worked. Until it didn’t. Somewhere in my late 40s and early 50s, things began to shift in ways I couldn’t quite explain at first. Sleep became lighter, recovery took longer, and energy felt less predictable. The things that had always kept me well suddenly weren’t enough. It wasn’t a lack of effort. It was physiology. And once I began to understand that, everything changed. The conversation no one is having properly Women over 50 are surrounded by conflicting advice. We’re told to fast, but also not to fast. To eat early, but also to fit into family life. To train hard while also reducing stress. It’s no wonder so many women feel confused. What I’ve come to realize, both personally and through my work, is that the question is not, “What is the right diet or routine?” It’s, “What does this body need right now?” Because the answer is not the same for everyone. The woman who feels out of control around food I see her often. She’s busy, capable, and used to looking after everyone else. Somewhere along the way, her own health slipped quietly into the background. She finds herself grazing in the evening, feeling tired in the afternoon, and wondering why her weight, particularly around her middle, has crept up despite her efforts to lose it. When we look a little deeper, we often see the same pattern. Her body is constantly exposed to food, and her insulin levels rarely get a chance to fall. Over time, this can lead to insulin resistance, where the body becomes less responsive to insulin, making fat loss harder, energy more unstable, and cravings more persistent. For her, the issue is not a lack of discipline. It’s a lack of metabolic space. When we gently introduce structure, often something as simple as finishing dinner and allowing a longer overnight break before the next meal, things begin to shift. Hunger settles. Energy stabilizes. The constant pull toward food softens. In this context, fasting becomes less about restriction and more about restoring metabolic rhythm. I explore this further in Fasting for Women Over 40: Fuel or Fast , where the focus is on using fasting appropriately for women who are metabolically overloaded rather than under-fueled. The woman who is doing everything “right” And then there’s another woman. She’s lean. She exercises regularly. She strength trains. She’s disciplined, motivated, and doing everything she’s been told is “optimal.” She often trains fasted. She fasts for long periods. And yet she doesn’t feel well. She feels tired, sometimes wired at night, and not recovering the way she used to. This is where the conversation shifts. Because her issue is not excess. It’s under-fueling. And when under-fueling is combined with fasted training and high-intensity exercise, it creates a very different physiological response. One of the most important concepts I’ve come across, through the work of Stacy Sims, is the idea of “fueling for the activity at hand.” When a woman lifts weights, sprints, or pushes her body hard, she is creating a stress that should lead to adaptation, stronger muscles, better metabolism, and improved resilience. But if that stress is layered on top of insufficient fuel, the body doesn’t adapt. It compensates. Cortisol rises. Recovery slows. Sleep becomes disrupted. Progress stalls. For this woman, the answer is not more effort. It’s better support. Often, simply eating around training, particularly before or after higher-intensity sessions, can dramatically improve energy, recovery, and results. The pressure to be perfect Then there is a quieter struggle I see in many women. The desire to get it exactly right. To eat at the “perfect” time. To stop eating early in the evening. To align perfectly with the circadian rhythm. And yet, life doesn’t always allow that. Dinner, for many of us, is the only time the family comes together. It’s when conversations happen, when we pause, when we connect. When women try to override that in the name of health, something else begins to suffer. Not physically, but emotionally. And that matters more than we often acknowledge. There is good science behind eating earlier in the day. Our bodies tend to be more insulin sensitive earlier, and hormonal rhythms support metabolism during daylight hours. But in real life, the difference between eating at 6 p.m. and 7:30 p.m. is often far less important than what happens afterward. It’s not dinner that causes the problem. It’s the quiet, unstructured eating that follows. I’ve explored this balance between physiology and real life in Circadian Rhythm Eating for Women Over 40 , because health has to work within the context of family, culture, and connection. The piece that changed my thinking Perhaps the most surprising shift in my own understanding has been around something I had completely misunderstood for years, lactate. For most of us, lactate was something we were taught to avoid, a sign of fatigue or failure. But we now understand that lactate is something quite extraordinary. When we move our bodies with intensity, when we lift something heavy, climb a hill, or push ourselves for short bursts, our muscles produce lactate. And that lactate doesn’t just stay in the muscles. It travels. It becomes a fuel. And, importantly, it becomes a signal to the brain. Research suggests that lactate stimulates the production of brain-derived neurotrophic factor, or BDNF, a compound that supports memory, learning, and the growth of new neural connections. This matters deeply when we consider that, in Australia, dementia is now the leading cause of death in women, and that women are about twice as likely as men to develop Alzheimer’s disease. It reframes exercise completely. It is no longer just about weight or fitness. It is about protecting the brain. I explore this further in  Brain Health for Women Over 40: Why Lactate Matters , because this is one of the most powerful and often overlooked reasons women need strength and intensity in midlife. What about ketones? At the same time, there has been increasing interest in ketones, another alternative fuel for the brain. Ketones are produced when the body shifts into fat metabolism, often during fasting or carbohydrate restriction. What is fascinating is that in Alzheimer’s disease, the brain’s ability to use glucose becomes impaired, yet its ability to use ketones remains relatively preserved. This has led to growing interest in whether ketones may support cognitive function. But this doesn’t mean every woman needs to be in constant ketosis. It simply reinforces something more important. The body benefits from having options, from being able to switch between fuels. A different way forward What I have come to believe, both personally and professionally, is that the goal is not perfection. It is flexibility. A way of living that allows the body to move between different states, fed and fasted, rest and effort, fueling and repair. For many women, this might look like eating well, allowing a natural overnight break from food, moving regularly, and occasionally pushing the body hard enough to create adaptation. It’s not extreme. But it is powerful. The conversation we need to be having If there is one message I would want women over 50 to hear, it is this. You have not failed. Your body has changed. And it is asking for something different. No more restrictions. Not more effort. But more understanding. Because the goal is not just to live longer. It is to remain strong, clear-minded, independent, and connected for as long as possible. And that requires a shift, from following rules to listening to physiology. A gentle invitation If this resonates with you, you’re not alone. So many women are trying to do the right thing, yet feel confused about what their body actually needs at this stage of life. If you’re navigating these changes, whether it’s around fasting, fueling, strength, or simply understanding your body better, I invite you to explore more through our work at Whole Food Revolution. Or reach out. Sometimes, a simple conversation can bring clarity, direction, and reassurance that you’re on the right path. Follow me on Facebook and LinkedIn for more info! Read more from Nelum Dharmapriya Nelum Dharmapriya, Doctor & Health Coach Dr. Nelum Dharmapriya is a Brisbane-based GP with 30 years’ experience in women’s health and metabolic wellbeing. Founder of Whole Food Revolution, she empowers women 40+ to reclaim energy and confidence through the three pillars of science, lifestyle, and mindset.