Episoder
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Your brain is a precious instrument that is super hardworking but often gets overlooked when it comes to self-care! In this solo ep, Crystal shares her take on how to maximise your smarts including:
developing relentless curiosityhow to push yourselfthe importance of readinggood thinking prompts daily brain exercise and the best apps for your mindsupplementsgood habits for brain careSome resources mentioned: Search "Dual N Back" on your phone's app store for brain training
The Way App for meditation â https://www.thewayapp.com/â
The Hoffman Process retreat for personal growth â https://hoffmanprocess.com.au/â
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Joining us this week is Angel Killian, a career coach and senior leader, who is passionate about helping people make big and bold life and career transitions so they can really flourish in their lives.
Angel Killian is a senior leader in the consulting world, working with Fortune 500 companies and C-suite leaders to build inclusive organisations and helping hundreds of women make successful career moves and grow with her proven framework.
An active contributor on Linkedin and two-time âLinkedin Top Voiceâ for Gender Equity and Company Cultures, Angel has also been recognised for her thought leadership in creating awareness for inclusive workplaces and career empowerment among todayâs new business leaders.
Check out Angelâs work at her website:
â https://www.careerinfocus.co/â
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I'm so delighted to have a personal hero of mine on the podcast this week! Laura Vanderkam is the author of several time management and productivity books, including the new Tranquility by Tuesday: 9 Ways to Calm the Chaos and Make Time for What Matters, along with Julietâs School of Possibilities, Off the Clock, I Know How She Does It, What the Most Successful People Do Before Breakfast, and 168 Hours.
Her work has appeared in publications including the New York Times, the Wall Street Journal, Fast Company, and Fortune. She is the host of the podcast Before Breakfast and the co-host, with Sarah Hart-Unger, of the podcast Best of Both Worlds. She lives outside Philadelphia with her husband and five children, and blogs at â LauraVanderkam.com
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Crystal & Greg are fresh from coming out of a retreat with Zen master Henry Shukman, and in this episode they talk about their reflections on the importance of taking a break to reconnect to themselves, the power of non-doing, and the wisdom that Henry shared at the retreat.
They also share about Go energy vs Flow energy, how to embrace all aspects of your being, and practical tips on how to come home to yourself.
Filmed live in the middle of their roadtrip from a motel in New Mexico and with no edits!
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Returning this week is the ever popular Volker Krohn, my OG mentor, and Director of personal growth retreat the Hoffman Process for Asia-Pacific!
In Volker's last Episode 6 on the podcast, he spoke about what it means to do âInner Workâ, and now he takes questions from our community about parenting, healing from intergenerational conditioning, forgiveness and having better boundaries.
If youâre interested in checking out the Hoffman Process, please check out https://www.hoffmanprocess.com.au/
Volker has a team which covers Singapore, Australia and the Asia-Pacific and you can always book a free consult at this website. This is not sponsored, I am sharing this as a resource that has been truly life-changing for myself and so many hundreds of my clients and friends.
Resources:
https://www.hoffmanprocess.com.au/
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Join us for a candid conversation with my friend Yvon Bock, an "ordinary" stay-at-home mother who unlocked her full potential and built a hundred-million-dollar global business. Yvon is the Founder and CEO of Hegen, an award-winning baby bottle brand that is the leading bottle brand in global markets
Yvonâs entrepreneurial achievements have earned her numerous accolades, including the EY World Entrepreneur Of The Year Class of 2024, EY Entrepreneur Of The Year 2023 (Consumer Products & Overall Singapore Winner), Fortune Times Asia's Women Empowerment Award 2021 and the Stevie Awards for Women in Business 2020.In this episode, a death-defying moment propelled her into action, inspiring her to pursue a greater purpose: empowering 100 million mums worldwide with her brand, Hegen. Now, relying on her breastfeeding experience and expertise as an International Board Certified Lactation Consultant as well as her innovative spirit, she shares a message of hope, urging us all to embrace the extraordinary within ourselves.
Through the voice of a daughter, sister, wife, mother, and visionary entrepreneur, Yvon embodies the essence of human potential and the transformative power of intention.
Order ExtraOrdinary by Yvon Bock on www.yvonbock.com or find it at all major bookstores in Singapore and on Amazon.
Follow Yvon on Instagram and Linkedin @yvonbock
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Calling all therapy-curious people! This week Greg and I share our own personal stories and experiences with therapy, and talk about the differences between a mentor, coach, counsellor and therapist. I pepper my clinical psychologist and psychology academic husband Greg with your burning questions and he gamely tries to answer them. Hope you enjoy this one!
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Christine is a powerhouse and one of the most positive and charismatic superconnectors I know. She is also an unapologetically feminine force in the world of leadership, and one of the friends I trust to give me her candid, unfiltered feedback always!
Her diverse career spans roles at McCann Erickson in Tokyo, Nike across four continents, and leadership in Marketing & Communications at Temasek Trustâthe philanthropic arm of Singaporeâs Sovereign Wealth Fund, Temasek Holdings.
A true global nomad, Christine was raised in Philippines with a Filipina mother and a French and Swiss father. She speaks six languages, has called four continents and seven cities home, traversing close to 80 countries and currently resides in Singapore, with her husband and four children.
She is a a dedicated social entrepreneur, driven by a passion for philanthropy, community building, climate and gender-lens investing, and has founded two impactful NGOs, Women on a Mission and HER Planet Earth, using the power of expeditionary travel to support vulnerable women.
These organisations raise awareness about critical issues disproportionately affecting women such as violence, economic crisis and climate change. Through the education and entrepreneurship initiatives, climate resilience programs, agriculture and wildlife conservation efforts that we fund, she aims to empower women across Asia and Africa.
Christine's links
â https://www.christineamourlevar.com/â
â https://www.herplanetearth.com/â
â https://www.linkedin.com/in/christine-amour-levar007/â
â https://www.instagram.com/christineamourlevar/â
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Meet my wellness secret and the go-to TCM expert for celebrities in Singapore, Victoria Tan, founder of Common TCM Medical. In this episode, we talk about the importance of self-care and what TCM can teach us, including practical tips for every day stress reduction.
Victoria is a highly accomplished TCM physician who graduated as Valedictorian with a 1st Class Honours (Bachelor in Biomedical Sciences) and Bachelor of Medicine (Chinese Medicine) from NTU and Beijing University of Chinese Medicine. She holds a Masters in Pharmaceutical Sciences and Technology from NUS, where she was a recipient of the post-graduate scholarship from Academy of Chinese Medicine, Singapore. Throughout her academic journey, she is a two-time recipient of the Beijing University of Chinese Medicine Foreign Student Scholarship and the Ngee Ann Kongsi Tertiary Scholarship Award.
Being the youngest clinical mentor incorporated by the Singapore TCM Academy, Victoria has given talks to both local and international audiences on TCM and its role in managing various health conditions, and has various media appearances and articles.
Find out more about Common TCM:
Instagram: @common.tcm
Website: â www.commontcm.sgâ
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This is a truly special episode with Henry Shukman, one of my personal heroes, a poet, author and Zen master in the Sanbo Zen lineage.
Henry is deeply wise and shares his practical insights on the path of personal growth and awakening. A teacher's teacher, he is respected and loved by many. Tim Ferriss has interviewed him many times, and was an investor in Henry's single-path meditation app â The Wayâ .
Henry is the founder of the â Original Loveâ meditation program, and spiritual director emeritus at â Mountain Cloud Zen Centerâ . His most recent books are â Original Love: the Four Inns on the Path of Awakeningâ (HarperOne) and the Zen memoir â One Blade of Grassâ . He has taught at Google and Harvard Business School, the Institute of American Indian Arts and Oxford Brookes University, and is the author of several award-winning books of poetry and fiction. His poems have appeared in the New Yorker, Sunday Times and Financial Times. Henry has an M.A. from Cambridge and an MLitt from St Andrews.
Henryâs website: https://henryshukman.com/Original Love book: https://henryshukman.com/writing/original-loveThe Way app: https://www.thewayapp.com/Henry on Instagram: https://www.instagram.com/henryshukman/ -
This week I'm thrilled to have my friend Sarah Samuel, a veteran leader and Head of Airport IT APAC at Amadeus, to share her candid insider views on the leadership game, career visibility, speaking up at work and being a working mom!
Sarah has over 25 years of industry experience, having worked on airport projects such as KL International Airport. Sarah is a prominent voice within the Airport IT industry.
As a leader, Sarah is passionate about diversity in the workplace. Both within her team and in the wider industry, she is an advocate for all people in aviation and ensuring they have the confidence and opportunity to pursue career exceptionalism.
Follow Sarah on Linkedin here and enjoy the ep!
â Sarah Samuel | LinkedIn
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Have you ever wondered how some people seem to bounce back from hard knocks or cope with so many challenges without letting it get them down? In this mini-workshop episode, Crystal shares some science-based strategies, tips and practices to optimise your grit and inner strength. Using her 5 Gardens of Resilience methodology, which she has taught to tens of thousands of people, we will go on a journey to discover how we can grow a bumper crop of resilience resources so that when life hands us hard things, we feel prepared to face them with confidence.
Highlights
âââââ00:00 Intro
02:07 Resilience definition
05:00 5 Aspects of Resilience model
05:00 Mental resilience
10:30 Emotional Resilience
14:25 Emotional expression + how to deal with emotional flooding
17:42 Physical resilience
23:00 Spiritual resilience
26:00 Wonder and awe
27:50 Social Resilience
33:30 Switching gardens
Useful links
ââââââ
Negative thinking styles article
https://www.psychologytools.com/articles/unhelpful-thinking-styles-cognitive-distortions-in-cbt/Self-love and self-compassion
https://open.spotify.com/episode/44QKP5kfI0or1kex6rrZ1W?si=8dd529aacfe546fe(Book) Awe - Dacher Keltner
https://www.amazon.sg/Awe-Science-Everyday-Wonder-Transform/dp/1984879685
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This week, we delve into the extraordinary journey of Jianhao Tan, Singaporeâs OG YouTuber superstar and founder of Titan Digital Media. Despite his introverted nature, Jianhao has amassed a staggering 7 million devoted fans, captivating audiences with his unique blend of humor and relatability.
Jianhao reflects on his remarkable rise to prominence, shares his origin story about growing up in Cambodia and Vietnam, and then returning home to Singapore and discovering a passion for making videos. With candor and insight, Jianhao shares the challenges he encountered along the way, from overcoming self-doubt to navigating the complexities of fame in the digital age.
Beyond his professional endeavors, Jianhao provides a heartfelt glimpse into his personal life as a devoted family man sharing poignant anecdotes about balancing his career aspirations with the joys and responsibilities of fatherhood.
Join us as we embark on an inspiring journey with Jianhao!
Highlights
ââââ
02:56 Jianhaoâs origin story - growing up in Cambodia and Vietnam
07:20 150 million views per month
0830 Starting a business at 21 from the piano room
1100 Adversity bonds people
1200 Balancing advertising and being a creative
1300 How to price yourself as a creator
1455 Mentoring other influencers
1700 Becoming a parent
1735 Buncha and meeting his wife
1900 Navigating boundaries between public and private life
2226 On Oversharing
2400 Managing different types of people
2615 Titan Academy hits 100 episodes and the importance of celebrating
2812 Milestones that matter and balancing act
2934 Working with a PA
3100 Being a stoic and stoicism
3230 The self-awareness deficit
Find Jianhao at:
Youtube
â https://www.youtube.com/@jianhaoâ
Instagram
â instagram.com/thejianhaotanâ
TikTok
â tiktok.com/@thejianhaotanâ
Facebook Page
â facebook.com/thejianhaotanâ
Twitter
â twitter.com/thejianhaotanâ
Twitch
â twitch.com/thejianhaotanâ
And check out â https://thestarry.co/â Debbieâs jewellery line of high quality diamond simulate pieces for everyday wear!
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This week we are going to take a practical and insightful deep dive into difficult conversations and storytelling at work with regional communications expert Shruti Bose, Head of Communications and Public Affairs Asia Pacific for Roche Diagnostics.
Shruti shares real life stories of influencing stakeholders using empathy and storytelling as a secret weapon, not taking conflict personally, and her tips for having difficult conversations at work.
I also loved her groundedness and attitude of gratitude, and hope you are inspired by her story too!
Shownotes
On the National Womenâs Checkup Week with Singapore Cancer Society
https://www.linkedin.com/posts/rochediagnosticsasiapacific_sgcheckup-xproject-everywoman-activity-7064820493081608192-OM52?utm_source=share&utm_medium=member_desktop
Get screened - link to Singapore Cancer Society
https://www.singaporecancersociety.org.sg/get-screened/breast-cancer/mammogram.html
Highlights
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01:00 How we met in the Biopharma industry
03:20 Shrutiâs childhood and how it shaped her
03:52 The Fs of Life challenges - Fairness, Failure, Fear
06:00 On losing her voice
08:43 How she came to work for the Biopharma sector
13:20 Intellectual vs social friction and not personalising
15:30 - reading too much into a situation
18:00 - On asking for support
18:55 - Her difficult conversation at work with her stakeholders
20:00 - Donât be married to an idea
21:58 - What you can and canât control
22:54 - On our unconscious bias
23:58 - Gratitude Quotient GQ
25:00 - The worst time to be grateful is after you lost it
26:25 - Happiness, freedom and courage
27:43 - Launch of National Womenâs Checkup Week
30:30 - Not every conflict needs to be resolved
31:00 - Storytelling model - CAP - Connection, Appeal, Proof
33:00 - The power of storytelling at work - examples in real life, Jack Ma, Indra Nooyi
35:00 - Creating demand for what we need
36:40 - Word of the year!
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Want to be a luckier, calmer, more productive person in 2024? Youâve come to the right place! Join Crystal and Dr. Greg as they share their best little mindset hacks and rituals for success and positivity!
In this episode, weâll talk about developing a lucky identity, arigato in and out (or the joy of spending money), âoff gassing walksâ, magic sleep music and much much more!
Enjoy this fun episode and let us know what you think!
Resources:
The âArigato In Arigato Outâ book we mentioned on money is
Happy Money: The Japanese Art of Making Peace with Your Money Kindle Edition
by Ken Honda
The amazing deep sleep music is
https://open.spotify.com/episode/0vJYui0LnaQQEK8PamfKrp?si=93c3a1fa13c14161 -
We are super privileged to have with us Elaine Yew, one of the worldâs most respected leadership advisors, making a rare appearance on social media! Although Elaine prefers to shun the spotlight, she is very well known to industry insiders as the go to person for advice on senior leadership, succession planning, board advisory and any sort of problem that keeps powerful organisations and leaders up at night.
In this episode, we cover practical advice for anyone who wants to develop more gravitas, confidence and impact at work, and also delve into deeper topics such as developing your own leadership identity and how to navigate a bicultural Asian and Western context, especially for Asian women! Hope you find this episode as engaging and practical as I did :)
00:00 Introduction
1:40 Elaineâs career
4:49 On having a unrelated career to what you studied and unfair advantages
5:55 Passion and originality
6:13 Egon Zehnderâs research on what the 4 factors of potential in people - Curiosity, Insight, Engagement, Determination
9:00 Navigating male dominated workplaces
13:12 Leadership styles - embracing the range and the âANDâ
14:50 Jo Chewâs Masters thesis on how Asian women in Singapore and Malaysia make it to the top of their careers in a bi-cultural context
16:00 Tea Pouring Boss B*tch story
21:33 On the quality of energy in leadership
24:00 Developing your own identity at work - defining who you are, not who you are not
25:15 Being realistic about whether you can bridge the gap or not
25:35 On dealing with people dehumanising or objectifying you the workplace
27:00 Consciously conveying to other who you are about and sharing about yourself
29:25 How to develop gravitas
30:55 The importance of arriving and connecting in the boardroom
32:05 On not rushing yourself - Crystalâs childhood story
35:49 Setting the tone of a meeting
37:00 The ability to adjust to different time parameters, prioritise and synthesise important points
Resources:Jo Chewâs thesis on female Asian leadership
https://flora.insead.edu/fichiersti_wp/InseadEMCtheseswave34/98788.pdf
Call number link on the Insead catalogue:
https://librarycatalogue.insead.edu/cgi-bin/koha/opac-detail.pl?biblionumber=98788
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Settle in for the ride of your lifetime with our signature power visualisation exercise and be treated to the tools and inner technology that I use with my coaching clients.
If you haven't done the prep work in Ep 23 - please listen to that first!
After this episode, journal, write and draw the most important and meaningful images, words and phrases that came to mind and share them with me on IG!
Wishing you so much love and light!
Thanks for being with me on this journey and I hope you slay all your 2024 goals with self-love, grit and resilience!
Much love,
Crystal
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Learn how to use a powerful visualisation technique to envision and prepare yourself for success in 2024!
This was one of the most popular tools from our recent round of sold out workshops on Manifesting Success, and Crystal takes us through some of the biggest misconceptions about visualisation, and how high-performers use the tool to create the conditions of success.
Prep exerciseDo this exercise before you go on to the Time Episode visualisation exercise in Ep 24
First write down a goal.
Then write down 3 most likely obstacles or challenges that will derail you.
For each of those 3 challenges, come up with 1-3 action plans to overcome them.
E.g. I want to be a mindful person and practice 30 mins of mindfulness every day.
3 likely challenges - I may forget, my kids may yell and disrupt me, I may get bored with this
Action plans - I will set a timer on my phone, I will have a backup plan to do a body scan at night before sleeping if I donât get to practice, I will do my mindfulness in the shower if my kids are yelling, I will find an alternative way of practicing mindfulness with my children, I will switch to mindful listening at work, I will try a different type of mindfulness every month etc.
Inspirational Quote (applies to men too!)
âThe women I love and admire for their strength and grace did not get that way because shit worked out. They got that way because shit went wrong and they handled it. They handled it a thousand different ways on a thousand different days, but they handled it. Those women are my superheroes.â
â Elizabeth Gilbert
Resources:
Watch these videos of high-performance athletes at the Winter Olympics sharing about their visualisation processHow Conquer an Olympic Biathlon https://youtu.be/uzpOFOjbkBw?si=mylyTbJsJjyNgoQ9
Before the Start of an Olympics Doubles Luge https://www.youtube.com/watch?v=fDmRwjBryu0
Before She Skis the Cross-Country Course https://youtu.be/pZf24MEemKI?si=I52BpK8bb_RAMy8X
Olympic Athletes - Mental Imagery - Before The Snowboard Cross Gates Open https://youtu.be/pZf24MEemKI?si=I52BpK8bb_RAMy8X
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One of our favourite podcast guests - Juliana Chan, Very Cool Scientist and Queen of LinkedIn, is back again in this episode to discuss 2 major life crises that changed her life - her dadâs illness and her miscarriage.
*Content warning- We discuss the details of miscarriage and processing grief in this episode
In this candid and very real chat, we delve into how how we dealt with these confronting times, and what we chose to learn from them. We also explore how we can move from Victim mindset to Responsible Mindset and own our narrative.
Juliana is also starting a new Find Your Superpower Linkedin Bootcamp! For more details see the link below:
â https://www.julianachan.org/find-your-superpower-communityâ
Highlights:
âââââ
1:41 Julianaâs 2 big life changing experiences
03:00 Julianaâs relationship with her dad
05:00 On helplesslessness
07:00 Post Traumatic Growth
09:09 Walt Disneyâs 3 chairs
11:10 Processing her fatherâs illness
12:00 The power of awe & Dacher Keltner
13:00 On moving from control to surrender
16:46 Sending our daughters to girls schools vs mixed schools
21:00 Juliana shares about her miscarriage
26:41 Ambiguous loss
27:45 Crystal shares about her miscarriage.
28:55 On shame
31:30 On victim mindset vs responsible mindset (*I learned this exercise originally from Gareth McIlroy)
35:20 Julianaâs LinkedIn Bootcamp
Resources:
---------------Julianaâs Find Your Superpower Linkedin Bootcamp!
â https://www.julianachan.org/find-your-superpower-communityâ
Dacher Keltnerâs book Awe: The New Science of Everyday Wonder and How It Can Transform Your Life Hardcover â January 3, 2023
â https://www.amazon.com/Awe-Science-Everyday-Wonder-Transform/dp/1984879685â
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