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Debunking Intermittent Fasting: Benefits, Myths, and Practical Insights
In this episode of 'The Powerful Project,' we dive into the popular trend of intermittent fasting, breaking down what it is, the science behind it, and its impacts on fat loss, health, and vitality. They address various fasting methods, including the 16:8 and 5:2 protocols, and emphasise the importance of understanding caloric deficits and holistic health. A key discussion is centered on how intermittent fasting might affect men and women differently, particularly highlighting hormonal differences. We also share personal anecdotes and caution against adopting fasting practices without considering one's unique body needs and consulting healthcare professionals when necessary.
00:00 Introduction to Intermittent Fasting
01:23 Popular Fasting Protocols
03:37 Scientific Insights and Studies
06:20 Gender Differences in Fasting
11:14 Practical Considerations and Personal Experiences
19:28 Psychological and Social Impacts
31:56 Conclusion and Final ThoughtsFollow us on socials for more content:
Kirsty: @kirstysholmes
V: @wiebkehnsn
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In this episode of the Powerful Project, the host is joined by Ness, a personal trainer with seven years of experience in the fitness industry. They discuss the journey to fitness, the misconceptions about financial stability in the fitness profession, and the various jobs Ness undertook before becoming a personal trainer, including working at a women's retreat in Bali. The episode focuses on women in fitness, encouraging training for longevity rather than quick fixes, and changing mindsets toward health and fitness. They also touch on personal growth through practices like breathwork, dealing with nervous system stress, and the importance of stepping out of one's comfort zone. Ness shares insights on organizing retreats, traveling while maintaining fitness routines, and laughter-filled gym anecdotes. The segment wraps up with discussions on gym etiquettes, overrated and underrated practices, and words of wisdom on long-term fitness goals. The conversations highlight personal empowerment, confidence building, and staying committed to one's fitness journey.
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00:00 Introduction and Guest Introduction
01:11 Ness's Journey in the Fitness Industry
03:06 Training Philosophy and Female Clients
05:18 Breathwork and Nervous System Insights
10:18 Event Management and Retreats
12:38 Travel and Fitness Routines
23:07 Fun Questions and Gym Pet Peeves
27:08 Awkward Gym Encounter
28:54 Powerlifting Mishaps
30:48 Counting Challenges
34:39 Gym Essentials and Snacks
46:54 Building Confidence in the Gym
52:36 Final Thoughts and Wisdom
JOIN US: https://events.humanitix.com/the-powherful-hike
Find Ness: https://www.instagram.com/ne_sss/
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Kirsty: @kirstysholmes
V: @wiebkehnsn
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Staying Fit on Holiday: Realistic Tips and Personal Stories
In this episode of the Powerful Project, we discuss strategies for maintaining fitness while on holiday. Key topics include setting realistic exercise goals, exploring local gyms, and incorporating various forms of physical activity into your travel routine. The conversation covers personal anecdotes from holidays, highlighting the importance of staying active for health and well-being, even when away from home. Practical advice is given on exercises that can be done with minimal equipment and how to adapt workouts to different environments. The episode encourages listeners to balance fitness with enjoyment and relaxation during their travels.
00:00 Introduction to Exercising on Holiday
00:12 Bee's Holiday Exercise Plans
00:47 Exploring Gyms While Traveling
01:38 Adjusting Workout Goals on Holiday
02:48 Creative Exercise Strategies
04:36 Maintaining Fitness on Longer Trips
08:38 Gym Culture and Experiences Abroad
16:15 Safety and Solo Travel Stories
22:25 Final Tips and ConclusionFollow us on socials for more content:
Kirsty: @kirstysholmes
V: @wiebkehnsn
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In this episode of the Powerful Project, the host welcomes Taryn Williams, a women's mindset coach with a psychology degree specializing in body image.
We explore the impact of societal 'shoulds' and external expectations on women's health and fitness behaviors, often leading to inconsistency and frustration. Tarryn highlights the significance of self-awareness, discovering personal values, and rejecting diet culture and rigid food rules. She promotes a personalized approach to health that respects individual motivations, enhancing overall well-being. The discussion delves into subconscious beliefs and emphasizes the necessity of curiosity, self-compassion, and setting healthy boundaries. Coaches are encouraged to support clients in finding their true desires without imposing their own standards.
00:00 Introduction to the Powerful Project
00:25 Defining Power and Confidence
01:31 Challenging Diet Culture and External Rules
02:55 Empowerment Through Personal Goals
04:18 The Importance of Self-Awareness
05:21 Coaching for Strength and Health
08:36 The Role of Environment and Boundaries
26:37 Understanding and Honoring Personal Values
41:18 Overcoming the Motivation Myth
41:56 Building Habits and Identity
45:13 Balancing Rest and Effort
49:34 Curiosity Over Judgment
01:00:24 The Impact of Diet Culture
01:05:26 Aligning Health Goals with Values
01:13:52 Final Thoughts and Takeaways
More from Tarryn:
https://www.instagram.com/tarrynwilliams_coach/
https://www.instagram.com/_opuswellness/Follow us on socials for more content:
Kirsty: @kirstysholmes
V: @wiebkehnsn
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In this episode of The Powerful Project, V and Kirsty dive deep into the topic of emotional eating and its connection with stress.
They distinguish between physical hunger and emotional hunger, discussing how stress often triggers emotional eating. And they also cover healthy coping mechanisms like mindfulness, meditation, and physical exercise to manage stress.
This episode also covers the importance of seeking professional help, like seeing a psychologist, and practicing self-compassion. They address maintaining balanced meals to help manage hunger, nourish and balance blood sugar to reduce the likelihood of emotional eating.00:00 Introduction to Emotional Eating
00:17 Understanding Hunger vs. Emotional Eating
00:55 The Psychology Behind Emotional Eating
01:50 Common Triggers for Emotional Eating
02:45 The Impact of Stress on Eating Habits
03:12 Physical Stress and Its Effects
04:07 Building Resilience to Manage Stress
07:52 Strategies to Combat Emotional Eating
18:45 Mindfulness and Meditation Techniques
23:32 The Role of Physical Activity in Stress Relief
24:38 The Power of Boxing for Stress Relief
25:45 Emotional Release Through Physical Activity
28:10 Managing Stress as a Personal Trainer
33:38 The Importance of Setting Boundaries
37:15 Self-Compassion and Emotional Eating
41:59 Seeking Professional Help and Final Thoughts
Follow us on socials for more content:
Kirsty: @kirstysholmes
V: @wiebkehnsn
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From Powerlifting to Cardio: Embracing New Fitness Challenges
In this episode of the Powerful Project, V and Kirsty discuss their fitness journeys and recent changes in training routines. Reflecting on their past powerlifting competition, they share their newfound appreciation for cardio and introduce their new goals, such as participating in a high-intensity Hyrox event and preparing for a 12K run. They also delve into their changing relationship with running, overcoming past negative associations, and the importance of finding balance, variety, and community in fitness pursuits.
00:00 Welcome and Life Update
00:28 Embracing Cardio and New Challenges
01:29 Discovering Hyrox
02:12 Training for Hyrox
03:27 Hyrox Event Details
04:35 First Hyrox Experience
06:38 Running Journey and Reflections
08:55 Revisiting Running and Fitness Goals
12:13 Balancing Strength and Cardio
16:13 Natural Running Ability
18:10 The Importance of Strength Training for Runners
18:29 Challenges of Transitioning Between Sports
19:07 Learning and Playing Netball
19:44 The Impact of Sports on Joint Health
20:38 Personal Sports Experiences and Reflections
24:21 The Social Benefits of Team Sports
27:59 Finding Your Third Place
30:04 Exploring New Fitness Challenges
31:15 ConclusionFollow us on socials for more content:
Kirsty: @kirstysholmes
V: @wiebkehnsn
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In this episode of The Powerful Project, we dive deep into the importance of nutrition for strength training, focusing on what to eat before and after workouts.
We cover what types of foods are important to prioritise for muscle building and recovery.
We give you practical food recommendations, meal timing suggestions, and discuss if supplements are important to have around your workouts. We also cover what to focua on with your nutrition for morning and evening training sessions, and the importance of hydration.
This episode is a guide for anyone looking to optimise their nutrition to maximise their results from strength training.00:00 Introduction to Nutrition for Strength Training
00:39 Understanding Macronutrients
01:01 Importance of Protein
01:53 Choosing the Right Protein Sources
04:03 Carbohydrates and Their Role
05:55 Timing Your Meals Around Workouts
08:17 Common Mistakes and Best Practices
18:27 Supplements: The Final Touch
22:26 Hydration and Final Tips
23:25 Conclusion and Takeaways
Follow us on socials for more content:
Kirsty: @kirstysholmes
V: @wiebkehnsn
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Building Resilience Through Strength Training
In this episode of the Powerful Project, we discuss how strength training can significantly contribute to building resilience in various aspects of life.
We share personal stories about overcoming shyness and physical limitations through consistent training at the gym. This episode emphasises the mental and emotional benefits of strength training, highlighting how the discipline and confidence gained in the gym can translate to tackling life’s challenges, from social interactions to career goals.
We also discuss the importance of showing up, pushing comfort zones, and developing a resilient mindset.
We encourage you to apply the same principles of resilience from your own training routines to other areas of your lives.
00:00 Introduction to Building Resilience
00:54 Personal Journeys in Strength Training
02:10 Defining and Embracing Resilience
03:28 Overcoming Challenges Through Strength
05:38 Practical Applications of Strength Training
10:59 Mental and Emotional Resilience
15:24 Resilience in Everyday Life
22:15 Conclusion and Final ThoughtsFollow us on socials for more content:
Kirsty: @kirstysholmes
V: @wiebkehnsn
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Overcoming Food Challenges with Dietitian Nina: ADHD, Hormonal Influences, and Sustainable Nutrition
In this insightful episode of the Powerful Project, the host welcomes Nina, a dietitian specializing in binge eating disorder, disordered eating, and ADHD. Nina shares her personal journey with food and her late ADHD diagnosis, highlighting the intricate relationship between ADHD, eating behaviors, and body image. The discussion explores coping strategies for ADHD-related eating issues, sensory preferences, and the impact of hormonal fluctuations on diet. Listeners receive practical advice on maintaining a healthy relationship with food, the importance of regular eating intervals, and understanding the menstrual cycle's effects on diet and exercise. Emphasizing self-compassion and proactive solutions, this episode encourages listeners to tackle their unique food challenges and improve their overall nutrition. Follow Nina on Instagram for further resources and motivational insights.
Episode Highlights:
00:00: Introduction to the Powerful Project00:03: Meet Nina: Dietitian and Nutritionist00:20: Discovering Nina's Work and Connection01:15: What Does Being Powerful Mean?02:51: Nina's Journey: From Dieting to Nutrition05:55: Understanding ADHD and Its Impact09:41: Challenges and Strategies for ADHD25:20: Visual Learning and Coping Strategies40:11: Creative Approaches to Fitness Motivation41:01: The Power of Rewards in Habit Formation42:28: Analog Tools for Habit Tracking47:14: Overcoming Logistical Barriers to Exercise01:03:35: The Impact of Hormones on Fitness and Eating Habits01:10:43: Final Thoughts and EncouragementFind Nina here:
https://www.instagram.com/nina.binge.adhd.nutrition/Follow us on socials for more content:
Kirsty: @kirstysholmes
V: @wiebkehnsn
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We know you are a busy girl getting through your day! But rushing out the door and grabbing only a coffee in the morning without food is not the best start to feeling your best.
In this episode, we share why it is important to have a balanced meal in the morning, and not just rely on caffeine to get through.
From avoiding blood sugar crashes, and keeping sustained energy through the day, to making sure we are getting in enough nutrients, our simple morning habits play a huge role in how we feel for the rest of our day and in our lives!
Join us as we navigate through practical strategies and delicious alternatives to empower women to fuel their mornings properly and thrive throughout the day. (Don't worry we aren't saying to give up coffee!)Follow us on socials for more content:
Kirsty: @kirstysholmes
V: @wiebkehnsn
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Welcome to The Powerful Project: Your Go-To Spot for Real Talk on Women's Fitness and Health Goals!
In this episode, we tackle the big myth: thinner means healthier. Join us as we dive into why it's crucial to focus on health rather than just appearances. We'll share personal journeys that challenge the conventional pursuit of the ideal body through restrictive diets and excessive workouts. Discover why compliments about physical looks can do more harm than good and how societal standards can skew our self-worth.
00:00 Introduction: Why This Matters for Every Woman00:43 Debunking Myths: Thinness ≠ Health00:55 Redefining Praise: Celebrate Achievements, Not Just Looks01:20 Heartfelt Stories: Real Women, Real Experiences05:55 Why Body Composition Matters More Than Weight09:25 Health Over Numbers: Focusing on Well-being, Not Scales09:59 The Perils of Unrealistic Fitness Goals and Body Dysmorphia13:28 Body Positivity: Cultivating a Healthy Mindset15:59 The Lean Trap: What We're Really Striving For16:12 When Lean Goes Too Far: The Visual and Physical Impact16:53 Reflecting on Our Body Image Histories17:31 The Health Illusion: When Being Lean Means Being Unhealthy18:01 Bodybuilding's Untold Story19:16 Beyond the Body: Mental Health and Social Connections19:37 The Hidden Dangers of Poor Nutrition21:35 Undernourishment: Recognizing and Avoiding the Risks27:45 Cultivating Lifelong Healthy Habits29:20 Celebrating Body Diversity: Loving Our Bodies at Every Shape and SizeFollow us on socials for more content:
Kirsty: @kirstysholmes
V: @wiebkehnsn
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How do you choose between focusing on being a gym girl getting strong, or a cardio girl getting fit?
00:00 Introduction: Kickoff Season Two with us!00:07 Your Ultimate Guide: Mastering the Balance between Strength and Cardio00:40 Myth-Busting: Why Cardio and Strength Training are Better Together02:17 Beyond the Burn: The Holistic Benefits of Cardio05:45 Get Smart About Your Heart: Tailoring Cardio Intensity for Maximum Benefit10:01 Workout Wisdom: Timing Your Strength and Cardio Sessions for Optimal Results12:24 Weekly Workout Plans: Crafting Your Ideal Balanced Fitness Routine13:30 Recovery Insights: Key Strategies for Post-Workout Recovery16:10 Nutrition Know-How: Eating Right to Support Strength and Recovery18:23 Hydration Hacks: Choosing the Best Electrolytes for Your Body20:24 Strong Grandma Goals: Building a Long-term Balanced Fitness Regimen
If you've listened to social media lately it seems like you have to choose one or the other! However, both can co-exist, you just need to be more conscious of how you do it!Through personal stories and expert advice, we’ll show you how to seamlessly integrate strength and cardio into your busy life, ensuring you’re not just fit, but healthily flourishing for years to come. Tune in and transform your approach to fitness into one that supports a strong, balanced, and joyous lifestyle.
Follow us on socials for more content:
Kirsty: @kirstysholmes
V: @wiebkehnsn
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Many of us use social media daily, but don't realise how these apps may be affecting our mental health, body image and the way we socialise.
In this episode we discuss how to become aware of the way that you use these apps and how they may be affecting your mental wellbeing and how you can be in control of your online world.
The instagram accounts we mentioned in this episode:
whitneysysimmons
emilyhackettfit
emilyskyefit
jamessmithpt
denaemercer
the.holistic.psychologist
sharellegrant
demi.rose.allway
hayleymorris3 (Me vs Brain)Follow us on socials for more content:
Kirsty: @kirstysholmes
V: @wiebkehnsn
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From Red Flags to Green Flags: Mastering the Dos and Don'ts in Fitness, dive deep into 'The Powerful Project' where we spill all the tea on navigating the fitness world!
This episode is like your ultimate guidebook, shining a light on those sneaky red flags like overdoing it at the gym, crash diets, and those too-good-to-be-true weight loss shortcuts. But it's not all cautionary tales – we're also highlighting the green flags that mean you're on the right track, think sustainable workouts, eating in a way that fuels your body, and embracing the fitness journey with a big ol' smile. And let's not forget those beige flags – those little things that aren't necessarily make or break but definitely worth knowing about. From chatting about the real talk on injuries to why sometimes, taking it easy is actually the way to go, we're dishing out everything you need to know to make your fitness journey work for you!Follow us on socials for more content:
Kirsty: @kirstysholmes
V: @wiebkehnsn
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Navigating Through Anxiety, Burnout, and the Journey of Self-Discovery
Join us for a profound exploration into the realms of anxiety, burnout, and the transformative path of self-discovery with holistic therapist Sheena Schuy.
Sheena delves into the critical aspects of self-awareness, self-acceptance, and the significance of identifying one's personality type. Discover how individual responses to stress are deeply influenced by personality, and gain insights into how past experiences and core values forge our true selves. This episode sheds light on the impact of mental health issues, such as anxiety and burnout, on personal and professional relationships, offering a comprehensive understanding of their roles.Sheena provides invaluable advice for navigating the challenges of anxiety, emphasizing the crucial role of maintaining a regulated emotional state for enhancing personal interactions and overall well-being.
Episode Breakdown:
00:00 | Introduction: Unveiling Authenticity01:18 | Deciphering Personality Types03:12 | Embracing the Quest for Self-Discovery03:45 | Authenticity's Influence on Business Dynamics05:38 | A Personal Narrative on Anxiety and Burnout07:33 | Dissecting Anxiety, Stress, and Burnout10:47 | Confronting Burnout: Causes and Solutions14:25 | The Prism of Personality Types23:32 | Actionable Guidance for Personal Growth26:49 | Self-Reflection Through Visualization27:43 | Cultivating Gratitude and Positivity28:17 | Anxiety's Effect on Perception29:32 | Challenges Faced by High Achievers30:13 | Positive Mental Reconditioning31:53 | Embracing Mindfulness and Visualization33:32 | Navigating Your Emotional Boundaries38:48 | Emotional States and Relationship Dynamics46:29 | The Essence of Close Relationships53:23 | Analyzing Various Anxiety Types55:37 | The Importance of Seeking SupportTune in for an episode filled with practical advice, deep insights, and transformative strategies to help you understand and manage anxiety, navigate the complexities of burnout, and embark on a fulfilling journey of self-discovery and personal growth.
You can find Sheena here:
https://www.instagram.com/sheena.holistic.therapist
https://savasanacollective.com/homeFollow us on socials for more content:
Kirsty: @kirstysholmes
V: @wiebkehnsn
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In this episode of 'The Powerful Project' podcast, we dive deep into the art of reflection and discover how it can revolutionize your journey towards wellness, strength, and personal growth.
Why Every Moment Counts: Learn how setting realistic goals isn't just about the destination but enjoying the path you're on. Discover the beauty of being present and how practicing gratitude can significantly uplift your well-being.
Celebrate Your Strengths: Uncover the power of acknowledging every win, big or small. This episode delves into why recognizing your achievements is crucial for your personal and professional growth, offering a fresh perspective on overcoming obstacles and mastering new skills.
Cultivate Your Inner Sanctuary: Amidst the hustle, find out how to create peaceful moments for yourself every day. Whether it's through a quiet morning routine, a reflective walk, or a meditative workout, learn to carve out space for introspection and gratitude in your busy schedule.
Embrace Your Unique Journey: Break free from the comparison trap and embrace your individual path. This episode encourages you to set and celebrate realistic goals, tailored to your life and aspirations, ensuring you stay motivated and focused on what truly matters to you.
Nurture Your Body and Soul: From discussing the role of intention in achieving fitness goals to the importance of disconnecting and embracing stillness, this episode is a treasure trove of insights for women dedicated to their wellness and strength training journey.
Join us for an episode that not only motivates but provides practical advice on living a more reflective, grateful, and joyful life.
Perfect for the woman on the go, 'The Powerful Project' offers the inspiration and tools you need to turn every day into an opportunity for growth and happiness. Don't miss out on this life-changing episode—tune in, transform your routine, and start celebrating your wins, both in and out of the gym.Follow us on socials for more content:
Kirsty: @kirstysholmes
V: @wiebkehnsn
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Losing fat is one of the number one goals we hear from women on their fitness journey as Personal Trainers.
This is absolutely great that women want to feel good in their skin! But it is also important to know that doing a fat loss phase is challenging, and you need to be set up to go into one, and also have a very solid reason why.
We focus on sustainable fat loss, and an approach that involves working on building habits and working exercise, nutrition and mindset together. This means there are also some check boxes we need to check before someone wants to go into a fat loss phase (and doesn't just fall on and off the diet bandwagon!)
Listen to this episode as we share the key aspects you need to know about focusing on fat loss, and whether it should be your number one priority right now!Follow us on socials for more content:
Kirsty: @kirstysholmes
V: @wiebkehnsn
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What separates goal achievers from dreamers? It's not just about the goals but the approach. Learn how to reflect on your past year, find gratitude in both victories and lessons, and align your goals with your true self.
In this episode we are discussing how to set goals that you will actually achieve!
Discover the art of setting meaningful and achievable goals. Whether it's improving fitness, enhancing work performance, enriching relationships, or excelling in academics, we dive into techniques that transform ambitions into reality.This episode is not just about setting goals; it's about moving forward, breaking cycles, and embracing a mindset of growth and gratitude. Tune in for a transformative experience that prepares you for a successful 2024!
Follow us on socials for more content:
Kirsty: @kirstysholmes
V: @wiebkehnsn
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The Powerful Project: Exploring Mindset, Emotional Intelligence and Communication
In our latest episode, we're thrilled to feature Breanna May, an incredible coach renowned for her expertise in mindset, emotional intelligence, leadership, and communication. With a rich background as a high school teacher and degrees in communications, journalism, and law, Breanna offers invaluable insights into life skills often overlooked in traditional education.This episode is a goldmine for women committed to personal growth and setting ambitious goals for the new year. Breanna delves deep into the essentials of building self-trust, mastering emotional intelligence, and honing effective communication skills. Her discussions are a blend of personal anecdotes, professional expertise, and actionable advice, making complex topics relatable and easy to understand.
As we navigate the intricacies of "shadow work," Brianna enlightens us on the profound impact our inner beliefs and non-verbal communication have on our personal and professional relationships. Her practical tips on reshaping our belief systems and enhancing our communication skills are not just transformative; they're essential for anyone looking to make 2024 their most empowering year yet.
Whether you're a seasoned professional, a budding entrepreneur, or someone embarking on a journey of self-discovery, this episode offers a wealth of knowledge. Brianna's approach to tackling common issues faced by women, such as balancing career and personal life, understanding the language of the new generation, and overcoming the shadows of judgment and self-doubt, is both refreshing and deeply impactful.
Join us for an hour of engaging conversation that promises to leave you inspired and equipped to take on the new year with confidence. Let's embrace the power of mindset, emotional intelligence, and effective communication to unlock our full potential!
02:20 Building Self Trust
03:13 Brianna's Journey: From Teaching to Personal Development
06:41 The Impact of Fitness and Personal Development
16:55 The Importance of Emotional Intelligence and Communication
28:15 The Role of Parents in Shaping Children's Mindset
30:41 The Impact of School Experiences on Self-Perception
33:59 Passion and Purpose in Work
34:52 Understanding Emotional Intelligence
35:03 The Art of Communication
36:17 The Power of Non-Verbal Communication
36:38 The Impact of Communication in Business
37:25 The Role of Communication in Building Relationships
37:51 Adapting Communication Style to Different Audiences
38:07 Understanding the Language of the New Generation
38:44 The Importance of Mindset in Communication
39:57 The Evolution of Personal and Business Identity
40:14 Understanding and Changing Beliefs
40:38 The Role of Mindset in Personal Growth
41:30 The Impact of Caregivers on Our Mindset
42:03 The Importance of Updating Our Mindset
44:45 The Power of Contradiction in Personal Growth
44:56 The Power of Accepting Contradictions in Ourselves
47:31 Exploring Shadow Work
55:53 The Role of Beliefs in Communication
01:00:24 The Power of Communication in Understanding Others
01:02:09 The Impact of Judgement on Our Shadows
01:02:33 Understanding the Power of Triggers in Shadow Work
01:02:33 The Power of Triggers in Understanding Our Shadows
01:04:09 Conclusion: The Power of Mindset, Communication, and Shadow Work
Find Breanna here: https://www.instagram.com/iambreannamay/Follow us on socials for more content:
Kirsty: @kirstysholmes
V: @wiebkehnsn
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Exercise is so incredible for your body, and it also equally helps your mind!
In this episode, we chat about the many advantages of exercising for your mental health.
It is important to not be solely driven by physical appearance-related goals in your exercise routine. And it's important not to give up on your efforts just because you don't see obvious changes in body composition. Otherwise, you might overlook the many other benefits, including improvements in mood, focus, brain function, sleep, social interactions, and self-esteem.
Whether you're a gym regular or just starting your wellness journey, you'll learn so much about the mental health benefits of movement.
This episode might be the one that inspires your next workout!Follow us on socials for more content:
Kirsty: @kirstysholmes
V: @wiebkehnsn
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