Episodi
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Welcome to this special holiday episode of Project Joyful: the podcast for Health Centred Leaders. In this episode, we dive into strategies for navigating the holidays with ease and grace. As December unfolds, many of us face a whirlwind of places to be, people to see and gifts to find and wrap.
In this episode, you’ll discover three practical tips to help you manage your to-do list, prioritize self-care, and maintain a sense of calm amidst the festive chaos. Whether you're in charge of all the holiday preparations or just feeling the seasonal strain, these insights will empower you to create a memorable and joyful Christmas or New Year.
Key Takeaways:
Energy Management: Prioritize small, daily recovery activities like staying hydrated, getting quality sleep (check Episode 169 for tips), and going for daily walks to deposit into your energy bank account. Task Delegation & Organization: Simplify your to-do list by delegating tasks, grouping errands to save time, and creating joyous experiences like wrapping presents with your kids. Mindful Breathing & Intention Setting: Practice deep breathing to reduce anxiety and set three empowering words that embody your holiday intentions. Regularly remind yourself of these words using phone alarms to stay centred amidst holiday chaos.Let's explore ways to boost your energy, organise your schedule, and live intentionally during this busy time. So, take a deep breath, grab a cup of tea, and join Tracy in transforming your holiday season into a time of true joy and rejuvenation.
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In today's episode, Tracy Tutty talks with Josie Askin. Josie is a leadership and performance coach, trainer, facilitator, speaker, and an athlete who's passionate about sustainable high performance.
Together, they explore the powerful intersection of athletic training principles and their application to the corporate arena. Josie shares her personal experience with relative energy deficiency in sports and the pivotal role of recovery in achieving peak performance. Josie also offers actionable advice for balancing corporate responsibilities with personal fitness goals.
Key Takeaways:
Prioritise Recovery: Effective performance hinges on balancing work with rest and recovery, whether in sports or corporate life. Incorporate Movement: Simple, frequent activities, even as short as two minutes, can make a significant difference in overall health and energy levels. Develop Effective Habits: Small, consistent actions, aligned with a personal 'why', build a foundation for sustainable high performance.Whether you're a weekend warrior or a corporate athlete, you won't want to miss this enriching conversation.
You’ll find Josie on Linkedin at https://www.linkedin.com/in/josie-askin-017ba7109/ , Facebook at SpringCoachingLtd, and Instagram @springcoachingperformance
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Episodi mancanti?
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In this episode of Project Joyful: The Podcast for Health-Centred Leaders, host Tracy Tutty dives deep into the pitfalls that new managers often face. Drawing from years of experience coaching professionals in their first year of management, Tracy highlights the most common mistake that can lead to burnout, team frustration, and decreased productivity.
Three Key Takeaways:
Avoid Micromanagement:New managers often continue their old job while trying to lead, which results in micromanaging and irritability.
Set Clear Standards:Successful managers ensure each team member understands the team’s goals, deadlines, and acceptable standards.
Prioritise Self-Care:Managers need to regulate their nervous system and ensure they have enough energy to handle difficult conversations with kindness and respect.
Tune in to learn how to transition effectively from team contributor to effective leader. For personalised tips on elevating your leadership in 2025, connect with Tracy on LinkedIn or Instagram. Listen now to transform your management style and watch your team thrive!
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Welcome to Project Joyful: the podcast for Health Centred Leaders. This week, our host Tracy Tutty explores the versatile and soothing benefits of lavender. Known for its calming effects, lavender is a go-to remedy for anxiety, skin health, and sleep.
Key Takeaways:
Anxiety Relief: Lavender essential oil has been shown in studies to reduce anxiety levels comparable to conventional medications like diazepam. Inhaling lavender can increase alpha and theta brainwaves, promoting relaxation. Skin Health: Lavender is beneficial for soothing sunburns, insect bites, and promoting wound healing due to its antibacterial and collagen-promoting properties. It's one of the few essential oils that can be applied directly to the skin. Always check your skin can tolerate it by applying a patch test first. Sleep Aid: Lavender helps improve sleep quality without causing next-day drowsiness. A few drops on your pillow or a lavender-infused bath can help ease you into a restful night.Join Tracy as she delves into the science and practical applications of lavender, offering tips for incorporating this powerful herb into your daily life.
Listen now and bring more peace, tranquillity, and healthful benefits of lavender into your everyday routine!
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In this episode of Project Joyful: the Podcast for Health Centred Leaders, host Tracy Tutty delves into the concept of finding purpose in the small, daily moments rather than a grand, elusive life purpose. Tracy challenges the conventional wisdom by suggesting that our purpose can change moment by moment, based on who we are with and what we are doing.
Key Takeaways:
Daily Intentions Over Grand Plans: Tracy encourages listeners to focus on small, meaningful daily purposes rather than a single grand life purpose. Be Present and Mindful: Emphasises the importance of being present and experiencing life fully, rather than racing to a so-called finish line. Nurture What Matters Most: Highlights the value of discovering and nurturing what truly matters to you on a daily basis, leading to a more fulfilling life.Tracy offers practical advice on how to connect with what feels good in your body and encourages listeners to live intentionally, moment by moment.
Tune in to transform your life, one small purpose at a time!
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Welcome to Project Joyful: the podcast for Health Centred Leadership, hosted by Tracy Tutty.
In this episode, we delve into the profound connections between sleep, productivity, and metabolic health. Discover eye-opening statistics from the Sleep Foundation and the ongoing SHADES study that reveal how sleep deprivation affects workplace productivity and overall health. Tracy outlines actionable strategies to improve sleep quality, emphasizing the importance of a consistent sleep routine and a sleep-friendly environment.
Key Takeaways:
Consistent Sleep Routine:Establishing and maintaining a regular sleep schedule, even on weekends, is crucial for metabolic health and productivity. Check out our posts on this on Instagram @tracyctutty
Sleep Environment Optimisation:Transform your bedroom into a sanctuary for sleep by eliminating electronic devices, reducing blue light exposure, and controlling room temperature.
Daily Habits:Incorporate daily habits like moderate fun exercise, exposure to natural unfiltered daylight in the morning, and a relaxing bedtime routine to enhance sleep quality.
Tune in for transformative advice and embark on a journey towards better sleep and improved well-being.
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As an executive coach and medical herbalist, I integrate health protocols such as those we’ve talked about in this episode into my coaching sessions. This ensures my clients not only lead effectively but also maintain their well-being. This holistic approach helps managers, executives, and professionals stay at their peak performance, even during challenging times.
Are you ready for something different in 2025? If so, I’ve got great news! I’ve got space for one special person to join me on my bespoke 9-week 1on1 coaching experience. If you are interested, let's jump on a call and see if we would be a great fit.
Here’s the link to book your call - https://www.tracytutty.co.nz/Connect
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In this episode of Project Joyful, host and Medical Herbalist, Tracy Tutty, explores the multifaceted benefits and uses of Holy Basil, also known as Tulsi. Originating from India and revered in Ayurvedic medicine, this adaptogenic herb is celebrated for its profound impact on health and well-being.
Key Takeaways:
Immune-Boosting Properties:Holy basil is a powerful antioxidant and adaptogen that enhances immunity. Its antiviral, antifungal, and antimicrobial properties make it effective against colds, coughs, and bronchitis. It supports your immune response by activating your T-helper cells and natural killer cells.
Metabolic Benefits:Research reports that Holy Basil can reduce blood sugar levels and support healthy lipid profiles. It can also normalize blood pressure, making it beneficial for both hypertension and hypotension sufferers.
Neurotropic Effects:Holy Basil improves cognitive functions such as memory and attention, and can significantly reduce anxiety and stress levels.
Discover how incorporating holy basil into your lifestyle can bring about substantial health improvements while adding delicious flavors to your meals and teas.
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In this episode, we’re talking about the alarming rise of burnout. Listen in to discover three essential self-care strategies that are simple to do and easy to implement. They will help you to maintain your well-being and elevate your job performance.
Key takeaway points include:
Seek Support: Understand the importance of recognizing and requesting the support you need from colleagues and leaders to alleviate workplace stress and prevent burnout. Deep Breathing: Learn breathing exercises to step out of the fight-or-flight response, promoting relaxation and reducing anxiety levels. Create Distance: Establish physical, emotional, and cognitive boundaries from your work to ensure necessary downtime and mental rejuvenation.Tune in as Tracy explains how adopting these practices can significantly reduce burnout and enhance your overall quality of life. Don’t miss out on actionable advice to foster a healthier work-life balance!
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In this episode of Project Joyful, host Tracy Tutty unpacks the essential elements of preparing for a crucial conversation with your boss. Tracy shares her high-performance framework, designed to foster impactful and positive dialogues that can significantly enhance workplace relationships and outcomes. Whether you're an executive, manager, or team leader, this episode is a must-listen-to master the art of effective communication at work.
Key Takeaways:
Building Trust: Tracy emphasises the importance of establishing trust as the foundation of any impactful conversation. She provides tips on how to nurture trust through responsiveness, genuine rapport, and understanding your boss's needs. Clear Outcomes: Learn how to define the desired outcome for your conversation. Tracy advises breaking down the outcome into smaller, deliverable goals to ensure clarity and mutual understanding. Dynamic Delivery: Discover how tailoring your communication style to match your boss’s preferences can create a more dynamic and engaging conversation. Tracy explores using stories, metaphors, and varied pacing to maintain interest and ensure your message is effectively conveyed.Listening to this episode will equip you with actionable strategies to have meaningful conversations that propel your professional relationships and objectives forward.
Connect with Tracy Tutty on LinkedIn (https://www.linkedin.com/in/tracytutty/) or on Instagram @TracyCTutty for more insights on health-centred leadership.
Tune in to Project Joyful and transform your conversation skills today!
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Today we explore the transformative power of female leadership with our guest, Ros Cardinal.
Ros is the creator of the Women’s Leadership Archetypes model. Ros’s expertise spans strategic planning, leadership development, organizational culture, change management, emotional intelligence, and employee engagement.
In this interview, Ros delves into her journey that led to the creation of the Women’s Leadership Archetypes model. She discusses the empowered and shadow archetypes and highlights how these archetypes can redefine female leadership success.
Key Takeaways:
Empowered vs Shadow Archetypes: Ros introduces the concept of the eight women's leadership archetypes, comprising four empowered and four shadow archetypes. Learn how patterns of behavior influence leadership styles and effectiveness. Authentic Female Leadership: Discover the importance of leading authentically in a predominantly male-designed corporate world. Ros explains how women can flourish by embracing their genuine leadership style rather than conforming to traditional expectations. Practical Solutions: Ros offers practical advice on navigating the corporate world, setting boundaries, and falling back in love with one's career by embracing the sovereign archetype that prioritizes joy and self-actualization.Tune in to understand how women can lead effectively while staying true to themselves!
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In this episode of Project Joyful, host Tracy Tutty delves into the versatile and soothing benefits of Lemon Balm. Lemon Balm’s botanical name is Melissa officinalis. This summertime herb is brimming with benefits from calming your nerves to soothing digestion, and even combating viruses.
Whether you're enjoying it as a fresh tea or incorporating it into your wellness routine, Lemon Balm has a host of advantages backed by historical use and modern research. We explore how this incredible herb can help with anxiety, memory recall, menopausal symptoms, and even enhance sexual desire. Plus, we share expert tips on growing your own Lemon.
Key Takeaways:
Calming and Anxiety-Reducing Benefits: Lemon balm is renowned for its nervine properties, helping to soothe digestive issues, anxiety, and restlessness. Research shows it can improve mood by modulating GABA and normalizing dopamine and serotonin levels.
Antiviral and Healing Properties: Known for its ability to inhibit the herpes virus, Lemon Balm is a potent antiviral herb. It also acts as a febrifuge, which means it can help raise body temperature and can support your body in combating colds and flus.
Perimenopausal Support: Emerging research highlights Lemon Balm’s ability to alleviate perimenopausal symptoms, including increased sexual desire and reduced pain during intercourse.
Tune in to gain deeper insights into how you can incorporate Lemon Balm into your daily wellness routine.
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In this episode of the Project Joyful Podcast, host Tracy Tutty delves into the persistent and perplexing condition known as Long COVID. Emerging research suggests that between 4% and 14% of New Zealanders experience long-term symptoms post-COVID infection. Join us as we discuss the differences between acute, post-acute, and chronic COVID. You’ll hear about natural remedies and supportive measures to aid recovery, including foods rich in antioxidants and specific herbs and supplements.
Key Takeaways:
Understanding Symptom Clusters:Learn about the six identified symptom clusters of COVID, from flu-like symptoms to severe cases with abdominal and respiratory issues.
Supporting Recovery:Discover how incorporating antioxidants, vitamins, and medicinal mushrooms can bolster mitochondrial function, improving immunity and overall health.
Personalised Health Approaches:Emphasize the importance of tailored treatment plans and consulting with medical professionals for managing complex conditions like Long COVID.
As always, remember that personalized advice from a healthcare professional is essential when tackling something as complex as long COVID.
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In this episode of the Project Joyful Podcast, our host Tracy Tutty tackles the all-too-familiar feeling of imposter syndrome that often arises when we step outside our comfort zones, whether it’s starting a new business, a new job, or embarking on a new period of study. Tracy reassures us that this uncomfortable feeling is entirely normal and delves into why the 'fake it until you make it' mindset may do more harm than good. Instead, she offers practical advice on how to self-soothe, embrace discomfort, and leverage techniques like emotional freedom technique or EFT and box breathing to recalibrate your nervous system.
Key Takeaway Points:
Acknowledge Your Feelings:Recognise that discomfort is a signal of growth and step out of your comfort zone.
Understand the Body's Response:Learn about the roles of the sympathetic and parasympathetic nervous systems in managing stress.
Effective Coping Strategies:Use techniques like self-soothing, tapping (EFT), and box breathing to bring about calm and improve your cognitive abilities.
Tune in to discover practical and compassionate ways to thrive without faking it. Stay safe and breathe easy!
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We’re in the last quarter of 2024 and that heralds the beginning of all those well-meaning posts talking about the race to the finish line. How to squeeze more into 2024. How do you feel when you read these posts? Tense? Tight? Overwhelmed? Like you’ve already lost a race you didn’t even know you were in? Who decided 31 December was the arbitrary finish line anyway? This fixation with the result rather than the journey of getting to the result is what keeps us wired and tired, trapped in the biggest lie of all, that you have to hustle to succeed.
What’s the antidote? Creating space. In this episode, we share three simple, yet powerful ways to infuse more space into your daily routine. You’ll notice that choosing to invite space into your day actually boosts productivity, lifts your mood, and it reduces stress.
Tune in to discover how prioritizing self-care, scheduling creative breaks, and physically removing yourself from your workspace can transform your everyday experience.
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Have you ever experienced the challenge of balancing your own work with the work of managing a team? How did you handle it?
If you have ever found yourself overwhelmed and behind on your own tasks because of the demands of managing your team, this episode is for you. I get asked about this a lot so let's dive into the topic of balancing "me work" with teamwork.
In this episode, we'll explore the common mistakes that lead to this downward spiral and share three simple processes that you can implement today to find balance.
As we uncover the secrets to mastering the art of managing your team while still getting your own work done, you'll discover how to create clarity for your team, set boundaries to avoid constant interruptions, and prioritize your own focus time.
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In this episode of Project Joyful, executive coach, Tracy Tutty, dives into the essence of finding joy at work by aligning your job with your personal values. She shares actionable insights on how to identify and live your values, the impact of self-love, and ways to express your values in the workplace. Tracy also explores how to navigate misalignments between your values and those of your employer.
**In this conversation we discuss:**
👉 Identifying your values
👉 Self-love practices
👉 Expressing values at work
**Key Takeaways:**
1. **Aligning Values:** Learn the significance of knowing your top values and how they can change over time to align your work life with your core principles.
2. **Self-Love Practice:** Discover the power of self-love as a foundational element to expressing love in other aspects of your life, including your career.
3. **Values in Action:** Tracy shares actionable steps on how to express your top values in the workplace, even if they don’t perfectly align with your employer’s values.
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In this episode, our host Tracy Tutty delves into the intriguing concept of safety money and its potential to hinder our pursuit of dreams. Tracy shares her personal journey from a secure office job as an accountant to discovering her true calling in the world of healing.
She explores the deep-rooted beliefs about safety instilled in us by our upbringing and society, and how they can lead us to prioritize predictability over passion. With thought-provoking insights, Tracy uncovers the importance of evolving one's identity to break free from the shackles of safety money and truly live a fulfilling life.
Tune in to learn how to navigate this delicate balance and embrace your soul's call for evolution.
**Key Takeaways:**
1. **The Meaning of Safety Money**: Tracy emphasizes that it's not the money itself but the meaning we attach to it that creates the danger. Understanding this can help shift your mindset.
2. **Balancing Predictability and Passion**: Tracy shares her journey of balancing an accounting job with her passion for healing, illustrating the importance of dipping your toe in the water while maintaining stability.
3. **Evolving Your Identity**: To truly break free, Tracy highlights the necessity of evolving your identity. She discusses her path to becoming a certified neuro-identity evolution practitioner as a key to overcoming limiting beliefs.
Tune in to learn how you can navigate the conundrum of safety money and step closer to your calling.
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In this enlightening episode of "Project Joyful," hosts Tracy Tutty and Nina Fountain dive into the transformative power of personal style, especially in corporate settings.
They discuss how clothing can be used to communicate influence, build rapport, and convey competence. Nina emphasizes the importance of understanding one's body shape, choosing colours that flatter, and aligning with one's style essence. She also encourages individuals to discard clothing with negative associations and to curate a wardrobe that reflects their authentic selves.
The conversation highlights the connection between personal style and self-worth, and offers practical tips for showing up as the best version of oneself.
**Key Takeaways:**
1. **Mood & Clothing:** Nina explains the impact of clothing on mood and confidence, referencing Amy Cuddy's TED talk on body posture. She shares tips on using your wardrobe to evoke positive emotions, even on off days.
2. **Corporate Style with Personality:** Tracy and Nina discuss the synergy between personal style and professional attire, emphasising that corporate fashion isn't limited to blue and black suits but can reflect individual personality traits.
3. **Wardrobe Weeding:** Nina provides a framework based on perfect colours, flattering body shape, and style essence to help you curate a wardrobe that reduces stress and enhances confidence.
Join the conversation as they explore the importance of expressing authentic style and integrating femininity into workwear. Discover how to visually communicate confidence, integrity, and self-worth through your clothing choices.
You can find Nina here in her capacity as The Corporate Stylist:
LinkedIn: https://www.linkedin.com/in/nina-fountain/
YouTube: https://www.youtube.com/@style.gorgeous
Style Gorgeous: https://stylegorgeous.com/
Discover how to distinguish yourself with your style through Nina’s Style Synergy Types™️quiz: https://stylegorgeous.com/quiz -
In this episode, Medical Herbalist, Tracy Tutty, delves deep into the broad-ranging benefits of Meadowsweet, also known as Filipendula ulmaria. Often referred to as the "Queen of the Meadows," this powerful herb boasts a wide range of medicinal properties from anti-inflammatory effects to digestive support.
**Key Takeaways:**
1. **Historical Significance**: Originally named for its use in mead, Meadowsweet has been a traditional remedy for various ailments, including fever and gastric issues.
2. **Medicinal Properties**: Meadowsweet offers anti-inflammatory, blood-thinning, and fever-reducing benefits without the adverse effects of gastric bleeding or ulcers, thanks to its polysaccharides.
3. **Practical Applications**: Whether as a tea, tincture, or topical compress, Meadowsweet is effective for heartburn, ulcers, cystitis, and even sunburn relief.
Tracy underscores the importance of consulting a medical herbalist for personalized advice, especially when combining Meadowsweet with other medications. This episode is a must-listener for anyone interested in herbal medicine and natural remedies. Tune in to discover how Meadowsweet can enhance your well-being!
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