Written by Robert Carruthers and Ashleigh Berry, Pilates Practitioners Ash Berry and Rob Carruthers are highly regarded Pilates Practitioners in Australia. Through their explorations of alternative health practices, they've been able to create an incredible community of curious movers seeking to improve their overall health. Chronic pain, defined as pain lasting longer than three months, can be a frustrating and life-limiting condition. While it often starts with an injury or underlying health issue, chronic pain can persist long after the initial problem has healed. One of the most effective and empowering ways to manage chronic pain is through movement therapy. Practices like Pilates, yoga, and other forms of structured movement offer unique benefits that go beyond physical conditioning, including nervous system regulation, pain desensitization, and emotional well-being. Understanding chronic pain and the role of movement Chronic pain differs from acute pain in that it often involves heightened sensitivity in the nervous system, a condition known as central sensitization. This means that the nervous system can become hypersensitive, causing even minor or non-harmful stimuli to be perceived as painful. Chronic pain may also lead to muscle guarding (where muscles tighten around painful areas), loss of range of motion, and a decreased tolerance for activity, all of which can exacerbate pain. Movement therapy helps break this cycle by encouraging gradual, intentional movement that addresses both physical and neurological components of pain. Rather than avoiding movement out of fear of aggravating pain, structured movement reintroduces safe and controlled motion, which can improve circulation, stimulate healing, and recalibrate the nervous system. How movement therapy works to improve chronic pain Reducing sensitivity in the nervous system Chronic pain can cause the brain to become overly responsive to pain signals. Movement therapy gradually reintroduces physical activity, helping the nervous system become accustomed to movement without triggering pain. This process, called graded exposure , is a key component in chronic pain management, allowing the nervous system to "unlearn" pain associations. Releasing tension in guarding muscles When people experience chronic pain, they often unconsciously tighten their muscles to protect the painful area, which can lead to muscular imbalances, stiffness, and additional pain. Through slow, mindful movement, muscles can gradually release tension, allowing for smoother and less painful movement patterns. Improving joint mobility and strength Reduced movement can lead to weakness, stiffness, and limited range of motion in joints and muscles, which, over time, can lead to further discomfort. Gentle, controlled movement helps strengthen muscles, enhance flexibility, and restore joint mobility, which is critical for pain management. Encouraging endorphin production Exercise is known to stimulate the release of endorphins, the body’s natural painkillers. Endorphins not only reduce the perception of pain but also boost mood, which can be especially beneficial for chronic pain sufferers who often experience depression or anxiety as a result of their condition. Types of movement therapy for chronic pain Several forms of movement therapy are especially beneficial for people dealing with chronic pain, as they emphasize controlled, low-impact movements that minimize strain on the body. Here are a few effective modalities: Pilates Pilates is a highly adaptable form of exercise that focuses on core strength, alignment, and controlled movement. Using specialized equipment and mat exercises, Pilates allows for individualized adjustments, making it an ideal option for people with chronic pain. The focus on core stability helps reduce strain on other parts of the body, which is particularly beneficial for those with back pain, joint pain, or musculoskeletal conditions. Yoga Yoga combines stretching, strength, and breathwork, encouraging relaxation and nervous system regulation. Certain types of yoga, such as gentle or restorative yoga, are particularly useful for people with chronic pain as they involve slow, low-impact movements that ease the body into increased flexibility and strength without strain. Somatic movement therapy Somatics involves reconnecting with the body through mindful, slow, and intentional movement. This therapy focuses on bodily awareness, helping to reprogram movement patterns that may be contributing to pain. By learning to move with more ease and less tension, individuals can retrain their brains to interpret movement as safe and non-painful. Functional movement training This approach involves practicing movement patterns that mimic daily activities, which helps to improve the body’s strength and balance. Functional movement training helps individuals with chronic pain develop the strength and confidence to perform routine tasks without discomfort. The mind-body connection in movement therapy Movement therapy for chronic pain doesn’t just focus on physical strength or flexibility; it also addresses the mind-body connection, a key factor in pain perception. Chronic pain can often lead to fear of movement (kinesiophobia), where individuals avoid activity due to fear of causing pain. Movement therapy helps break down these barriers through gradual, positive movement experiences. Building positive associations with movement By moving in a safe, supported environment, people with chronic pain can begin to form positive associations with physical activity. This approach helps counteract fear and anxiety, which can worsen pain. Mindfulness and body awareness Practices like Pilates and somatic therapy emphasize mindfulness, encouraging clients to pay close attention to how their body feels as they move. This mindfulness helps reduce pain perception, as it enables people to identify areas of unnecessary tension and adjust their movements accordingly. Reducing stress and anxiety Chronic pain is often accompanied by stress and anxiety, which can intensify pain perception. Movement therapy, particularly when combined with breathwork, can help reduce stress, regulate the autonomic nervous system, and promote relaxation. A growing body of research supports the benefits of movement therapy for chronic pain management. Studies show that regular, gentle exercise can: Reduce pain intensity and increase pain tolerance in conditions like fibromyalgia, arthritis, and chronic back pain. Improve mood and reduce symptoms of anxiety and depression, both of which are common among chronic pain sufferers. Enhance quality of life, giving people with chronic pain greater control over their bodies and reducing dependence on pain medications. One study published in the journal Pain Medicine found that Pilates specifically led to significant improvements in pain relief, function, and mental health among people with chronic low back pain. Similarly, research on yoga and somatic movement indicates these practices can significantly improve flexibility, strength, and pain tolerance. Movement therapy in practice: Getting started safely For those with chronic pain, it’s essential to start movement therapy under the guidance of a trained professional. A Pilates instructor or somatic movement therapist who understands chronic pain can help create a safe and tailored approach, ensuring each movement is adjusted to avoid triggering pain. Start slow: Begin with gentle, low-impact movements that don’t strain the muscles or joints. Focusing on correct form and alignment is key to preventing injury and maximizing benefits. Listen to your body: Chronic pain often fluctuates, so it’s important to pay attention to how your body feels each day and adjust movement accordingly. Learning to distinguish between pain that builds with movement, and pain that is present regardless of movement, can be a game changer in learning which pain you can work through, and which to avoid. Commit to consistency: Regular practice is essential to see benefits. Starting with short, consistent sessions can help build up strength and tolerance gradually. Seek support: Working with a skilled movement therapist offers accountability, encouragement, and the confidence to push past fear-based barriers. Conclusion Movement therapy in general is a powerful tool in managing chronic pain, offering benefits that extend beyond physical fitness. By encouraging gradual, mindful movement, practices like Pilates and somatics help to reduce pain sensitivity, improve muscle function, and build a more positive relationship with the body. For people with chronic pain, movement therapy is an empowering path to reclaiming movement and improving quality of life. With consistent practice and a supportive environment, movement therapy can become a cornerstone of pain management, allowing individuals to move beyond pain and toward greater freedom and vitality. Follow me on Facebook , Instagram , LinkedIn , and visit my website  for more info! Read more from Robert Carruthers and Ashleigh Berry Robert Carruthers and Ashleigh Berry, Pilates Practitioners With Rob's blend of sports science and Functional Neurology training and Ash's Dance and Somatic Movement Therapy training, their Pilates sessions are always multi-faceted and multi-dimensional and cover a broad range of health interests that go beyond simply stretching and strengthening our bodies. Their combined knowledge based has facilitated many life-changing journeys for their clients, and has resulted in being recognised names across the Australian Pilates scene. Their work also extends to facilitating world-class yet affordable professional development opportunities to Pilates Practitioners across Australia and online.

Written by Sophie Benbow, Self-Development Coach and Mindfulness Teacher Sophie Benbow is a self-development coach, Mindfulness and Meditation teacher who holds various qualifications in Health & Fitness. Mindful eating invites us to slow down and reconnect with our food—and, more importantly, with ourselves. By eating mindfully, we not only nourish our bodies but also cultivate self-love, non-judgment, and awareness. Here are five powerful steps to begin your journey. 1. Set an intention of self-love before every meal Before you take your first bite, pause and set an intention of self-love. Eating mindfully begins with treating ourselves kindly and letting go of criticism. If you're prone to negative self-talk about what or how much you're eating, remember: mindful eating is about awareness, not judgment. This shift sets a compassionate tone, allowing you to listen to what your body truly needs and honouring that. Try saying to yourself, “I choose to nourish my body and honour it with this meal.” By making this a habit, you gradually train yourself to approach each meal with love, making eating an act of self-care. 2. Tune in with your breath Before you begin eating, take three slow, deep breaths. Our breath is a powerful tool in grounding us in the present moment. With every inhale, feel the air entering your lungs; with every exhale, let go of tension and stress. By creating this brief moment of calm, you’re better prepared to engage with your food mindfully. You may also try returning to your breath throughout the meal. When you feel yourself rushing, pause, take a deep breath, and notice your surroundings, your food, and how your body feels. 3. Savour every bite Mindful eating is all about slowing down and savouring each bite, it is a sensory experience. Take a small portion of food, and as you bring it to your mouth, notice its texture, aroma, and flavour. How does it feel? What does it taste like? Engage each of your senses, taking the time to chew thoroughly. This step not only enhances your appreciation for the meal but also helps you become more attuned to your body’s cues of hunger and fullness. This practice of slowing down is an act of respect and gratitude, reminding us to honour both our body and the food we consume. 4. Practice non-judgmental awareness Many of us struggle with guilt or shame around food. Mindful eating invites you to observe your thoughts without judgment. If you notice self-critical thoughts—“I shouldn’t be eating this,” “This is too much”—take a moment to acknowledge them, then gently let them go. Non-judgmental awareness means embracing our imperfections. When you approach food in this way, you’re free to explore your relationship with it, learning what nourishes you best without labelling foods as “good” or “bad.” Practicing acceptance builds a healthier relationship with food and cultivates self-love. 5. Reflect with gratitude After your meal, pause for a moment of gratitude. Reflecting on your meal with appreciation strengthens your mindful eating practice. Think about the journey of the food to your plate, from the people who grew and prepared it to the nutrients now nourishing your body. Gratitude helps reinforce mindful eating as a joyful, enriching experience, deepening your connection with food and yourself. Mindful eating is a journey that starts with self-love and acceptance. As you integrate these practices, remember: this isn’t about perfection; it’s about progress. Embracing mindful eating as a daily ritual can transform not only your relationship with food but also the way you nourish your soul. Follow me on  Instagram , and visit my website  for more info! Read more from Sophie Benbow Sophie Benbow, Self-Development Coach and Mindfulness Teacher Sophie Benbow is a self-development coach, Mindfulness and Meditation teacher who holds various qualifications in Health & Fitness. She aims to guide you on a journey of self-love, healing and compassion. Head on over to her website to enquire about coaching, listen to her meditations and follow her social channels.

Written by Laurence Guyon, Journalist, Author, Coach and Founder Laurence Guyon is well-known when it comes to sports and performance. Former athlete in sport climbing, journalist, and coach, she is the co-founder of La Fabrique verticale , an online media about climbing and health, and the co-author of multiple training books in French. Explore the inspiring journey of Afraa Mohammad, a stateless woman who is the first climber to join the Refugee Olympic Team for Los Angeles 2028. Her story offers valuable lessons in resilience. Welcome to another revealing installment in our exclusive series, “Women as Gems.” In this edition, we spotlight Afraa Mohammad. Afraa Mohammad is stateless. Born in Syria, but of Palestinian descent through her grandfather, she arrived in France in 2017. It was here that she discovered sport climbing. With her background as a high-level gymnast and pro dancer, she quickly progressed. Today, she is the first woman climber to join the Refugee Olympic Team. But there's still a long way to go until the Los Angeles Games in 2028.  We met a climber with an atypical background. Afraa Mohammad was born and raised in Syria. At the age of 5, she discovered gymnastics and very quickly made a name for herself. She won several medals at national level until her coach realised that, because of her Palestinian origins, she could not claim Syrian nationality. ‘I was a stateless person’, says Afraa, ’without nationality. This meant that I didn't have the right to compete at national or international level. Because I wasn't considered to be Syrian. As a result, I no longer received support for my training and I had to stop competing when I was 15. I then turned to dance, which helped me to fill the void left in my heart by gymnastics.’ From Syria to France In 2017, at the age of 18, Afraa fled Syria and came to France to continue her studies. There, she obtained a Master's degree in Architecture at ENSA - Paris-Est, the school of architecture for cities and regions. A brilliant career, considering the difficulties a refugee can face. ‘The stress of being alone, not knowing the language and not having enough money made it totally impossible for me to get back into dance or any other sport,’ says Afraa. It really wasn't a priority at the time’. It wasn't until 2021 that she took up sport again, discovering climbing by chance. ‘My friend Alice invited me to try it out and gave me 10 tickets to a climbing gym. I loved it straight away and knew that this was what I wanted to do for the rest of my life! So I officially started climbing in 2022. I haven't stopped since. And I did my1st outdoor 7b boulder in December 2023.’ Afraa Mohammad, climbing as a passion From then on, it was one thing after another. In February 2024, Afraa began taking part in competitions in climbing gyms, with fairly good results. One thing led to another, and she realised her potential and began to think about competing at a high level again, an experience she had had in gymnastics but not yet in climbing, of course. ‘Right now, my goal is to climb an 8a outdoors,’ says Afraa. But above all, thanks to some decisive meetings, she sees the incredible possibility of taking part in the Los Angeles 2028 Olympic Games. Afraa is the first refugee sport climber to be supported by the IFSC (International Federation of Sport Climbing). This is a significant step forward. Because, until now, sport climbing has not included refugee athletes. Unlike other sports that have established refugee Olympic teams. Like swimming, judo, cycling and even breaking. For all this, I am extremely grateful to Paola Gigliotti, from the IFSC, and Colette Armitage, from the UNHCR (United Nations High Commissioner for Refugees), for their ongoing support, which has enabled me to envisage this project.’ A long road to the 2028 games Paola Gigliotti, a doctor and honorary member of the IFSC in charge of humanitarian and social affairs, has played an important role in this story. As part of her duties, she has been involved in the Peace&Sport forum since 2007 and attended the UNESCO conference in Paris last April, where she met Afraa. ‘I saw the passion of this young refugee, an architect in Paris. And I thought of her as the first climber in a possible team for Los Angeles 2028. The french federation has shown a lot of willingness to help. But Afraa still needs a personal trainer to help her develop her skills. I've asked the IFSC and Silvia Verdolini (IFSC Sport Department) has obtained an Olympic scholarship from the IOC’. But it won't be effective until mid-2025. Although Afraa is now the first refugee athlete in sport climbing, the road ahead is still long and full of pitfalls. Although she has the support of international bodies, she currently has no funding or sponsors to train with. She is still looking for the financial and human resources to carry out her Olympic project. Starting with a local trainer. Afraa Mohammad: A precarious status ‘Being the first and currently only refugee to train for competitive climbing has a bittersweet taste. Because it highlights just how inaccessible climbing can be for many. However, the IFSC's decision to support me is extremely exciting for the climbing community. It's about representing refugees and inspiring more of them to take part in the sport. Until now, sport climbing had not yet taken this inclusive step.’ Climbing and ethnic diversity It comes as no surprise to anyone that there is a lack of ethnic diversity in climbing, both at elite and amateur level. In a way, this can be explained by the image of climbing as a slightly ‘privileged’ sport, given the high cost of gym memberships and the average cost of equipment. The sport has become trendy. But minorities don't see enough people who look like them in the media or at international competitions. So it's hard to identify with them. For refugees, access to sport is even more problematic. They are already facing daily challenges (learning a different language, surviving on limited financial resources, integrating into a new society, etc.). So even if you have the will to do it, breaking into climbing seems like a long shot. And from a purely performance point of view, it's highly unlikely that after a long integration process, they'll reach the top level. Because they are older when they finally have the time and money to invest in the sport. So the fact that international federations support refugee Olympic teams is more a political choice than a sporting issue in the strict sense. The aim is to reduce the gap. The aim is to give refugees the same training conditions as other sportsmen and women, to limit inequality of opportunity. Giving visibility to refugees in international competitions also means recognising the enormous amount of work they do, without benefiting from the same infrastructure or the same support, to get closer to the top level. Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Laurence Guyon Laurence Guyon, Journalist, Author, Coach and Founder Laurence Guyon is a former top-level athlete in sport climbing. She is known for having won the Arco Rock Masters in 1995, and she was Vice World Champion the same year. An accomplished sportswoman, she has stood on numerous podiums and won several World Cup stages between 1992 and 1997. Today, she is still an active climber and provides resources and support to climbers searching for progression. Up to 2014, Laurence has been working as a chief editor of a French climbing magazine. Now, she has taken up a central position at Fabrique Verticale with the mission of sharing training techniques and sources of inspiration

Written by Kandis Joubert, Certified Personal Trainer & Nutrition Coach Kandis Joubert is a NASM-certified personal trainer and nutrition coach, specializing in corrective exercise and fitness nutrition. She believes real transformation is multi-dimensional, and therefore founded Faceted Fitness LLC. What if the weight you needed to lose first wasn’t on your body, but rather, in your mind? The thoughts you were conditioned to think, the limiting beliefs that jump in every time you start something new, the default settings that make up your daily habits- what if we lost the weight of these first? How functionally productive and seamlessly effectual would we be when it came to feeding our bodies the right foods at the right times, moving our bodies more, getting enough sleep at night, managing stress, and trying new things? The state of our minds ultimately influences all other facets of fitness: emotional, spiritual, physical, environmental, and social. Change begins in our mind, which means growth begins in our mind. What we choose to allow into our minds determines how aware and receptive we are to feedback related to the other facets. Ideas are powerful. Ideas shape thought patterns, and thought patterns manifest into habits. Habits then shape our lifestyle, and lifestyles predict our future. Building a mindset for success Self-awareness is great place to start. Know your default patterns. Self-awareness is crucial for transformation. Acknowledging where you currently are versus where you’d like to be helps to map the journey in between. Cultivate a growth mindset. Perceived failures are just growth opportunities, losses are lessons, and closed doors are signals pointing to what’s opening to you. Set realistic goals and expectations. Goals must be achievable and attainable, but also sustainable. Connect goals to personal values for fulfillment when achieving them. Celebrate small wins. Give yourself grace and replace self-criticism with self-reflection, which circles right back to self-awareness. Managing stress and emotional triggers We can’t expect new and different results when we change nothing about our approach. Before you start trying to nail down trendy training methods, calories, macros, meal timing, and diet styles for the sixth time this year, hoping this time it will magically be a successful breakthrough: Recognize triggers that lead to default stress patterns. What triggers the disordered eating? What influences the depressed mood that keeps you from working out or going to social gatherings? What environmental factors are contributing to the anxiety? Journal your findings. We remember and recall information better when we write it down. It also forces us to slow down and begin to process that information. Practice the R.U.L.E.R. Method: Recognize, Understand, Label (identify), Express, and Regulate from Marc Brackett’s book Permission to Feel . Manage stress to build resilience. We were not meant to live in chronic state of stress. This is easily linked to weight gain and mental illness. Execute boundaries, learn to say no, pick your battles, and manage your energy (not just your time). Self-compassion and positive self-talk Let’s be honest, some of us are way too mean to ourselves. Why do we extend compassion and encouragement to others, but struggle to do the same for ourselves? I’ve come to ask myself this: “Would I talk this way to my 5-year-old self?” Get comfortable with offering yourself compassion. Treat yourself like you would a dear friend whose wellbeing was highly important to you.  Affirm yourself. Replace negative self-talk with positive affirmations. Reframe self-critical thoughts and remind yourself that you’re learning. Replace self-doubt with encouraging, supportive thoughts. Building healthy habits that last When we win in our minds, we win for the long haul. This builds a firm foundation for future goal setting and success. Expect and reward progress, not perfection. Treat yourself to non-food rewards like a day off, a new book, or a weekend getaway when milestones are met. Create a supportive environment (i.e. people, spaces, places, schedules, boundaries, reminders, motivators, accountability partners).  Then start small. Consider habit stacking (pairing a new habit with an existing one) and what you need to add  before focusing on removing and replacing. Making room for the right things leaves less space for the wrong things and thus makes them easier to let go of and ultimately lose the extra weight of them. Conclusion Sometimes the weight we need to lose first isn’t on our bodies. Sometimes the load that’s holding us back needs to be internally uprooted from the mind before it can be externally uprooted from our daily actions. Oftentimes, that requires uprooting the old weeds that have taken over our thought patterns to make room to plant and grow new ideas. That means that sometimes we must first put down the load in order to pick ourselves up. If you’d like to read more about my personal growth journey with mental health and pivotal life phases, consider picking up a copy of She Leads, We Rise . This book is a beautiful anthology I co-authored with other amazing women in the health and wellness space! Follow me on  Facebook , Instagram , LinkedIn , and visit my website  for more info! Read more from Kandis Joubert Kandis Joubert, Certified Personal Trainer & Nutrition Coach Kandis Joubert is a NASM-certified personal trainer and nutrition coach, specializing in corrective exercise and fitness nutrition. She believes real transformation is multi-dimensional, and therefore founded Faceted Fitness LLC, where she uses a multi-faceted approach in helping other business owners and corporate professionals prioritize their health and preserve longevity to amplify their own distinct influence. Additional areas of expertise as it relates to human wellness include mobility and goniometric assessment, prehab and rehab, movement optimization, mindset, lifestyle change and adherence, and body recomposition.

Written by Greg Rennie, Bipolar Disorder Specialist Greg Rennie is a Canadian Psychotherapist with 20 years' experience providing therapy for clients with bipolar disorder and their families. He is an entrepreneur and founder of 'Bipolar Disorder Therapy’ an online therapy company and co-host of the podcast, ‘MindBody Matters.’ Bipolar disorder is a complex mental health condition characterized by extreme mood swings that include emotional highs (mania) and lows (depression). However, within the spectrum of bipolar disorder, there exists a concept known as predominant polarity, which refers to the dominant mood state that a person experiences most frequently. Understanding predominant polarity is crucial for accurate diagnosis and effective management of bipolar disorder. What is predominant polarity? Predominant polarity in bipolar disorder refers to the recurring pattern of mood episodes that a person experiences. These episodes can be manic, depressive, or mixed. Identifying predominant polarity involves assessing the frequency and duration of mood episodes over time to determine whether a person tends to experience more manic/hypomanic episodes, depressive episodes, or a mix of both. Types of predominant polarity 1. Manic predominant polarity Individuals with manic predominant polarity experience more manic or hypomanic episodes than depressive episodes. They may exhibit symptoms such as elevated mood, increased energy, decreased need for sleep, racing thoughts, impulsivity, and heightened irritability. Manic predominant polarity can pose challenges in maintaining relationships, employment, and overall functioning. 2. Depressive predominant polarity People with depressive predominant polarity experience more depressive episodes than manic or hypomanic episodes. Symptoms of depression may include persistent sadness, fatigue, changes in appetite or sleep patterns, feelings of worthlessness, and thoughts of death or suicide. Depressive predominant polarity can significantly impair daily functioning and quality of life, leading to difficulties in various areas of life. 3. Mixed predominant polarity Mixed predominant polarity involves experiencing both manic/hypomanic and depressive symptoms simultaneously or in rapid succession. Individuals with mixed predominant polarity may feel agitated, irritable, and restless while also experiencing depressive symptoms such as sadness, guilt, and hopelessness. This type of predominant polarity can be particularly challenging to manage and may require specialized treatment approaches. Importance of identifying predominant polarity Accurately identifying predominant polarity is essential for several reasons: 1. Treatment planning Knowing whether a person's bipolar disorder is predominantly manic, depressive, or mixed influences the choice of treatment strategies. For example, mood stabilizers like lithium or anticonvulsants may be more effective for manic predominant polarity, while antidepressants combined with mood stabilizers or atypical antipsychotics may be preferred for depressive predominant polarity. 2. Prognostic implications Predominant polarity can impact the course and prognosis of bipolar disorder. For instance, individuals with depressive predominant polarity may be at higher risk of suicide, while those with manic predominant polarity may experience more frequent hospitalizations due to manic episodes. 3. Personalized care Tailoring treatment plans to match an individual's predominant polarity helps optimize outcomes and improve overall quality of life. By understanding a person's unique symptom profile, healthcare providers can offer targeted interventions and support services. Predominant polarity plays a significant role in the presentation, treatment, and prognosis of bipolar disorder. By recognizing whether a person's bipolar disorder is predominantly manic, depressive, or mixed, healthcare providers can deliver more personalized and effective care. Moreover, individuals with bipolar disorder and their loved ones can gain insights into their symptom patterns and better navigate the challenges associated with this condition.   Follow me on  Facebook , Instagram , LinkedIn , and visit my website  for more info! Read more from Greg Rennie Greg Rennie, Bipolar Disorder Specialist Greg Rennie is a bipolar disorder specialist with 20 years of experience as a therapist in the field of mental health and addiction. In addition to his professional experience, he was diagnosed with bipolar disorder II in 1997. As an entrepreneur, he founded the startup, ‘Focus Mental Wellness’ in 2015, one of Canada’s first online therapy companies. In 2023, he left the company to build his private practice, Rennie Clinical Services, and the brand, ‘Bipolar Disorder Therapy’.

Jacqueline has over 30 years of experience in investment banking and entrepreneurship, starting on the trading floor and eventually leading the Derivative Sales Group. She also served on the Executive Committee during her banking career. In 2009, she began coaching senior female executives, recognising that if these talented women had gained access to critical skills earlier in their careers, it would have strengthened their leadership and impact. In 2016, driven by a desire to reach more women across industries and geographies, Jacqueline launched Elevate, a global virtual leadership programme. Now, after eight years, Elevate has empowered over 10,000 women from 50+ countries, equipping them with the skills to become influential leaders. Jacqueline Frost, Founder and Creative Director at Elevate Talent Can you tell us about your background and experience working in the male-dominated world of investment banking? My career began in investment banking, where I was one of very few women on the trading floor. In the '90s and early 2000s, there was virtually no discussion about diversity, let alone gender diversity, across most industries. So, I hadn’t given much thought to my position as one of the only women in that environment. However, as I rose to lead a desk and joined the Executive Committee, a colleague eventually pointed it out to me. That got me wondering: how had I managed to persevere and rise in such a male-dominated space? My answer then is still my answer now - I always saw being female as an advantage. That’s an intriguing perspective. What led you to step away from banking? I didn’t plan to leave banking. I took a break because I’d become disillusioned with the bank I was at. It was a bit of a “Wizard of Oz” moment - I saw behind the curtain and realised the institution was driven solely by profits, often at any cost. So, I decided to take time out and build our house. The financial crisis of 2008 coincided with the end of the build, making a return to banking difficult. The bank I’d left was Lehman Brothers, and seeing it collapse was difficult, knowing how many talented and dedicated people I’d worked alongside there. How did you transition from banking to coaching and mentoring women? It was a bit serendipitous. A friend invited me to a coaching course in Oxfordshire, and while she didn’t enjoy it, I absolutely loved it. While there, Gerard Donovan, the company’s CEO, gave me some valuable advice. Since I’d “walked the walk” in my career, he encouraged me to start mentoring and coaching senior women. What was that experience like, coaching senior women? Eye-opening, to say the least. Every woman I worked with was smart, educated, and highly capable. Yet, in our coaching calls, they often expressed feelings of doubt, frustration, and even anger. It felt like Groundhog Day - I was hearing the same obstacles, challenges, and frustrations over and over. As I shared my own strategies, I kept hearing, “I wish I had known this sooner,” or “How did I not know this?” That’s when I realised we needed to reach more women - and quickly. Was that the inspiration behind creating Elevate? Absolutely. I started by offering leadership workshops for senior women and eventually launched an online platform to make it accessible globally. This was back in 2011, so online learning wasn’t as widely embraced as it is today. But over time, it became clear that if we wanted better representation of women in leadership, we needed to build a larger talent pipeline, reaching women earlier in their careers. Tell us more about Elevate. What makes it different from other leadership programmes? Elevate isn’t a “women’s programme” - it’s a leadership programme for future female leaders. Eric Way, Global Head of Inclusion and Diversity at Schindler Group, described it best when he said Elevate provides a safe space for learning where women find themselves in the majority, unlike their typical work environments. That shift in dynamics is powerful. We also address career development topics where women statistically receive less support and guidance. By equipping women earlier with these tools they recognise their strengths, make an impact, and realise their potential. What specific challenges does Elevate address? Thanks to feedback from our graduates, we hear exactly what their challenges are and build content around these insights. It’s about addressing real-world issues that impact careers and personal development. Often, what we read elsewhere about where women "go wrong" is not what we see. One critical piece of feedback we have heard over the years is that for men, the leadership path is well-established with clear models to follow. For women, however, the route is less defined and still evolving, with fewer frameworks to guide them. So, we provide that blueprint, and our results speak for themselves. At the start of the last three Elevate cohorts, 13-17% of women were ranked in the top categories of “Star” or “Strong,” but by the end, those percentages rose to between 43-49%. If half of the female talent pipeline were rated as top talent, imagine the impact that would have on an organisation. How has Elevate evolved over the years? Elevate has been a dynamic, continuously evolving programme from the beginning. We never repeat a session. The world is constantly changing, so we make sure we’re addressing the needs participants have today, not those from 12 or 18 months ago. What’s your ultimate vision for Elevate? Our goal is to make it easier for women to reach their full potential and create leadership pathways that might otherwise be obstructed. Without actively supporting the next generation of female leaders, we risk limiting diversity in leadership roles. But that’s only part of the picture. We also need to equip the next wave of leaders with the skills to navigate and thrive in the 21st century, regardless of gender. That’s why, next year, we’re launching DIAL, a programme that fuses the strengths of traditional leadership with modern strategies to address today’s unique challenges - preparing leaders people are inspired to work for, work with, and aspire to become. Follow me on LinkedIn , and visit my website  for more info! Read more from Jacqueline Frost

Written by Kai Laird, Performance Consultant Kai Laird is the Managing Director of a performance consulting firm, The Performance Pursuit, where he leads a team of consultants, offering tailored remote consulting services to athletes, coaches, executives, and organizations nationwide. When asked what separates great athletes from good ones, most people think of physical attributes: speed, strength, or natural talent. But at elite levels, where athletes are already in peak physical condition, it's often the mental game that makes the difference between standing on the podium and watching from the sidelines. The mental edge in modern sports Research shows that mental training isn't just helpful, it's essential for peak athletic performance. Here's why: 1. Pressure is part of the game Championships are won and lost in high-pressure moments Technical skills can break down under stress Mental preparation helps athletes perform when it matters most 2. Consistency is key Top athletes aren't just the ones who can perform well occasionally, they're the ones who can do it consistently. Sport psychology provides the tools to: Maintain focus during crucial moments Recover quickly from mistakes Manage pre-competition anxiety Stay confident through slumps 3. The mind-body connection Your mental state directly impacts physical performance through: Muscle tension and coordination Energy management and arousal levels Focus and reaction time Decision-making ability Essential mental skills for success Professional sport psychology focuses on developing four crucial areas: 1. Mental preparation  Pre-competition routines Visualization techniques Goal-setting strategies 2. Performance state management  Optimal arousal control Energy regulation Emotional balance 3. Focus control  Attention management Distraction control Present-moment awareness 4. Confidence building  Positive self-talk Success visualization Resilience development The impact on performance Athletes who engage in mental training consistently show: Better performance under pressure Faster recovery from setbacks Improved focus during competition Enhanced motivation and commitment Greater enjoyment of their sport Making mental training work The key to effective sport psychology isn't just knowing what to do, it's implementing it consistently: 1. Treat mental training  like physical training  Schedule it regularly Track progress Work with qualified professionals 2. Integrate it into daily practice  Combine mental and physical preparation Practice mental skills during workouts Use competition-like pressure in training The bottom line In today's competitive sports environment, neglecting mental training is like competing with one hand tied behind your back. The most successful athletes aren't just physically prepared they're mentally equipped to handle whatever challenges come their way. The question isn't whether mental training matter, research has definitively proven it does. The real question is whether you're giving your mental game the attention it deserves. In a world where the smallest margins determine success, can you afford not to? Ready to transform your mental game? Visit The Performance Pursuit  to schedule a free consultation and learn how our evidence-based strategies can enhance your athletic performance. Follow me on  Facebook , Instagram , LinkedIn , and visit my website  for more info! Read more from Kai Laird Kai Laird, Performance Consultant Kai Laird, based in Williamsburg, VA, is widely recognized for his multifaceted expertise in business management consultancy, counseling, and performance psychology. Over the years, Kai performed in various leadership roles in differing industries, including mental health and sports management, where he spearheaded strategic initiatives focused on enhancing operational efficiency, optimizing staff productivity, and fostering a culture of ongoing improvement. Currently, Kai is the managing director of The Performance Pursuit, a specialized consultancy firm he cofounded in 2012 that is dedicated to empowering athletes, coaches, and performers nationwide.

Written by Ayiesha Malik, Integrative Doctor Dr. Ayiesha Malik is a medical doctor and mind-body specialist. She has trained in naturopathy, homeopathy, and acceptance and commitment therapy. Her approach to health focuses on healing from adversity. Migraines are beyond a normal headache. They are often a debilitating neurological condition and a leading cause of disability. They are exacerbated by movement, often associated with gastrointestinal symptoms such as nausea or vomiting, and may include visual disturbances. Due to this, many sufferers are unable to continue doing their normal activities as the pain is worse with movement. Following the headache, there is a prodromal phase, which refers to the period when the headache has resolved, but the person is still recovering from the attack.   Treatment options include medication, despite which many sufferers are still in pain and do nothing to address the root causes. Many patients also prefer not to be dependent on long-term medicines due to concerns about side effects. During delicate times such as pregnancy and breastfeeding, women often choose to avoid medications, and doctors usually have concerns about prescribing them. Interestingly, a nutritional supplement, vitamin B1, riboflavin, is suggested in the NICE guidelines as a possible treatment option, demonstrating the acceptance of non-pharmaceutical options. We must make more holistic options available to increase patient safety and choice.   An effective approach to migraine involves a holistic approach, considering nutrition and lifestyle factors alongside triggers, the most common one of which is stress. Many sufferers recognise stress to be a principal trigger but have limited resources on how to address this.   The gut-brain connection also needs to be considered as many migraine sufferers experience nausea and vomiting during their attacks. A JAMA study in 2013 suggested that infantile colic could be an early-life expression of migraine-related discomfort further emphasising the need for a holistic approach, addressing the gut and brain.   This article aims to present some of the holistic treatment options. Often, 2-3 approaches may be tried in combination and under the supervision of a health care professional to ensure a safe and personalised approach. Supplements and herbs are considered safer than pharmaceuticals, but care still needs to be taken, especially in pregnant women.   The role of nutrition in migraine management Alongside emotional healing, nutrition plays a crucial role in managing migraines. Several nutrients and natural supplements have been shown to alleviate migraines.   Magnesium Magnesium is essential for numerous bodily functions, including muscle and nerve function. Research indicates that magnesium deficiency is linked to increased migraine frequency. Supplementing with magnesium may help prevent migraines, as it reduces the frequency and severity of attacks. Magnesium supplements can be beneficial, particularly forms like magnesium citrate or magnesium glycinate, which are more easily absorbed by the body. Magnesium can also help improve mood and sleep. Care needs to be taken as magnesium can be dangerous in overdose. Coenzyme Q10 CoQ10 is a powerful antioxidant that helps in energy production within cells. Research suggests that CoQ10 supplementation can significantly reduce the frequency of migraine attacks and improve the overall quality of life in those who suffer from migraines B vitamins Riboflavin can improve oxidative stress, ameliorate mitochondrial cellular deficiencies, combat neuroinflammation, and reduce glutamate excitotoxicity. Probiotics Emerging evidence suggests a gut-brain connection, where gut health may influence migraine occurrence. Probiotics can promote a healthy gut microbiome, potentially reducing the frequency and intensity of migraines. Foods rich in probiotics include yoghurt, kefir, sauerkraut, and other fermented products. Probiotic supplements may also be beneficial, particularly strains like Lactobacillus and Bifidobacterium, which have been shown to support gut health. Ginger Known for its anti-inflammatory properties, ginger has been used for centuries to alleviate various ailments, including headaches. A study found that ginger powder was as effective as sumatriptan, a common migraine medication, in reducing migraine pain, but without the side effects. Incorporating ginger into the diet can be done through tea, supplements, or as a spice in cooking.   Vitamin D and omega-3 fatty acids may also have a role Additional natural remedies for migraine relief In addition to the nutrients mentioned above, several other natural remedies can support migraine relief:   Essential oils Essential oils such as peppermint and lavender have been shown to help reduce headache symptoms. These are often available as rollers and can be carried around in a handbag for easy access. They are unlikely to resolve the migraine entirely but may help reduce some of the pain and improve mood. Herbal remedies Several herbs have been traditionally used to manage migraines. Feverfew is one such herb, known for its anti-inflammatory properties and potential to reduce migraine frequency. Feverfew has been shown to decrease the frequency of migraines as well as their severity in more than 70% of migraine sufferers who have consumed i Hydration Dehydration is a common trigger for migraines. Ensuring adequate hydration throughout the day can help prevent attacks. Overhydration can also trigger migraines by imbalancing electrolytes. Caffeine For some individuals, caffeine can help alleviate migraine pain, particularly in the early stages of an attack. However, excessive intake can lead to withdrawal headaches or worsen migraine symptoms too.   The emotional connection: Childhood trauma and migraines Research increasingly supports the idea that emotional and psychological factors significantly impact physical health. The association between childhood abuse and an increased risk of migraines has also been documented. A longitudinal prospective study reported that the risk of migraine increased >1.7-fold among adults with childhood abuse compared with those without (Tietjen, Karmakar, & Amialchuk, 2017) How emotional trauma influences physical health When a person experiences trauma, especially in childhood, it can lead to heightened stress responses in the body. This chronic state of stress can contribute to various physical ailments, including migraines. Emotional trauma can lead to dysregulation of the hypothalamic-pituitary-adrenal (HPA) axis, resulting in increased cortisol levels and inflammation, both of which are associated with migraines. It is not surprising that stress is the most common migraine trigger as many of us have unprocessed emotions, that can cause us to get triggered easily.   Therapeutic techniques, such as acceptance and commitment therapy (ACT), and mindfulness practices, can facilitate emotional healing and promote overall well-being.   Therapeutic techniques for emotional healing Acceptance and Commitment Therapy (ACT) ACT encourages individuals to accept their thoughts and feelings rather than avoiding or fighting them. This acceptance can reduce anxiety and help individuals commit to actions aligned with their values, which may improve quality of life and reduce migraine occurrences.   Mindfulness and meditation Mindfulness practices can help individuals stay present and reduce stress. Techniques such as meditation, gratitude, and qi gong can enhance emotional regulation and decrease the frequency of migraine attacks.   Journaling Writing about one’s thoughts and feelings can be a powerful tool for processing emotions, particularly those related to past trauma. Journaling helps individuals gain insight into their emotional triggers and patterns, facilitating healing and potentially reducing the frequency of migraines.   The importance of lifestyle changes In addition to dietary and therapeutic interventions, certain lifestyle changes can contribute to the holistic management of migraines:   Regular exercise Engaging in regular physical activity can help reduce stress, improve mood, and prevent migraines in the long term. Understandably, often, the last thing anyone wants to do when they have a headache is to exercise! So I’d consider gently increasing movement in between headaches like qi qong. Sleep hygiene Poor sleep quality and irregular sleep patterns can trigger migraines. Establishing a consistent sleep schedule, creating a relaxing bedtime routine, and ensuring a comfortable sleep environment can promote better sleep quality and reduce migraine frequency. Avoiding triggers Keeping a migraine diary can help identify specific triggers, such as certain foods, environmental factors, or emotional stressors. Once identified, individuals can work to minimise their exposure to these triggers, reducing the likelihood of migraine attacks.   The role of homeopathy in migraine treatment Homeopathy is a holistic healing system that uses highly diluted substances to stimulate the body’s self-healing processes. Homeopathic remedies are tailored to the individual’s unique symptoms and constitution, making this approach highly personalised.   Working with a qualified homeopath can help individuals explore this treatment option further, allowing them to find the right remedy for their specific migraine symptoms. Homeopathy is particularly appealing for those seeking natural, non-invasive treatments.   Conclusion: Personalised holistic care for migraines A holistic approach to migraines recognises the intricate connection between emotional health and physical well-being. By addressing unresolved emotional trauma, enhancing nutritional intake, incorporating therapeutic practices, and making lifestyle changes, individuals can find relief from migraines that traditional methods may not provide.   As a trained medical doctor and holistic practitioner, I am dedicated to helping individuals find personalised solutions for their health challenges. If you’re struggling, reach out for a personalised consultation.   Disclaimer: The information in this article is for educational purposes only. Please consult a doctor for diagnosis and treatment. Visit my website for more info! Read more from Ayiesha Malik Ayiesha Malik, Integrative Doctor Dr. Ayiesha Malik is a specialist in trauma and its effect on the body. She studied Medicine at the University of Birmingham and has always believed in the healing power of the body when nourished correctly. She treats many of her clients using natural and safe methods instead of pharmaceutical medication.

Written by Marissa Hughes, Certified Transformational Nutrition Coach Marissa is a Certified Transformational Nutrition Coach, specializing in Digestive Health. She had been down a very long health journey of her own before deciding to take matters into her own hands and is now dedicated to helping other women feel as good as she does every day. In our fast-paced world, we often overlook one of the simplest ways to improve our health: breathing. But not just any breathing intentional, deep, and mindful breathing. Breathwork, a practice of controlled breathing techniques, is backed by science as a powerful tool for healing and health optimization. From calming stress  to releasing stored emotions and even losing weight, breathwork offers profound benefits that go beyond what we often realize. Releasing emotional blocks and trauma through breathwork One of the most transformative aspects of breathwork is its ability to help us release stored emotions and trauma . Our bodies hold onto unresolved emotional experiences at a cellular level, often leading to chronic stress, tension, or even physical symptoms. Controlled breathwork sessions can access these deep-seated emotions, bringing them to the surface and allowing us to process and release them. “Say you’re a first responder and you have PTSD. The subconscious mind knows exactly how much can come up. Say you’re breathing and breathing and having a nice meditative experience, and are in a space of deep breathing and calm. You might be breathing and breathing and all of a sudden you start crying for no reason. This is theta stage: you don’t know why you’re crying because the state you’re in is a non-ordinary state of consciousness. But this [state] allows you to make space between you and your emotions. Some patients can even have laughing fits. What’s happening is the body is purging old emotions and traumas that have been suppressed.” –  Lisa Loew   The power of nose breathing for daily wellness The way we breathe matters, and nose breathing offers unique advantages that mouth breathing cannot provide. Nose breathing filters, warms, and humidifies the air before it reaches the lungs, enhancing respiratory efficiency  and supporting the immune system. Additionally, nose breathing allows for better control of oxygen and carbon dioxide exchange, which optimizes oxygen delivery to cells. This small shift can have big benefits for physical performance, sleep quality , and focus. Nose breathing also stimulates nitric oxide production, a molecule that relaxes blood vessels, improving circulation and lowering blood pressure. Studies show that daily nose breathing can reduce stress, enhance endurance, and even improve cognitive function, making it a simple but powerful way to improve daily wellness.   Breathwork as a tool for stress reduction Beyond just releasing stored emotions, breathwork is a well-documented method for reducing everyday stress. Deep, controlled breaths activate the parasympathetic nervous system, signaling to the brain that it’s time to relax. This reduces the production of stress hormones like cortisol and shifts the body into a restful state, which is essential for overall health. A study in the National Library of Medicine found that breathwork can induce beneficial temperament changes and improve emotional well-being , making it a powerful tool for those seeking relief from daily pressures.   Enhancing physical health through better oxygenation and CO₂ exhalation Breathwork does more than just calm the mind, it also optimizes the body’s oxygen and carbon dioxide (CO₂) exchange. Every breath helps us intake oxygen, vital for cellular energy, and exhale CO₂, a byproduct of cellular respiration. Practicing deep, controlled breathing increases oxygen delivery to the cells and improves CO₂ exhalation. This balance is essential for acid-base stability in the blood, which keeps our body’s pH in check. Increased CO₂ exhalation during breathwork helps prevent CO₂ buildup, reducing symptoms like fatigue, dizziness, and headaches associated with poor breathing patterns. Studies published in the National Library of Medicine highlight that effective breathwork can lower blood pressure , improve heart rate variability, and enhance overall respiratory efficiency, making it an invaluable practice for long-term cardiovascular health and endurance.   Breathwork is more than just a wellness trend, and it’s a scientifically backed practice that can transform both physical and emotional health. By simply changing the way we breathe, we can positively influence our well-being and take a powerful step toward a healthier, more balanced life.   Your breath is a tool, available anytime, anywhere, to help you tap into better health. Take a few minutes each day to practice mindful nose breathing, and if you want to explore deeper breathwork techniques, you may even want to work with a trained practitioner. Whether you’re aiming to release old emotional blocks, reduce stress, or boost physical energy, breathwork offers a simple but powerful pathway to well-being. Remember, the key to a healthier, happier life might just be one deep breath away.   Follow me on Facebook , Instagram , and visit my website for more info! Read more from Marissa Hughes Marissa Hughes, Certified Transformational Nutrition Coach Marissa is a Certified Transformational Nutrition Coach, specializing in Digestive Health. She had been down a very long health journey of her own before deciding to take matters into her own hands and is now dedicated to helping other women feel as good as she does every day. She gets to the root cause of her client's gut issues by using a microbiome testing process, so each client receives a totally personalized plan, based on their individual results. She uses a combination of specific foods, supplements, stress management, detoxification, and Pilates in her online program, The Happy Belly Method Breathwork.

Written by Adriana Bárbara Rodríguez, Mind Coach Adriana Barbara is a Mind specialized Coach that is focused on helping CEO's and high-level entrepreneurs to develop their leadership teams by assisting each member to transform their mindset from the root. Have you ever thought about how comparing yourself to others can affect your life? Even though we know that constant comparison can be harmful, we continue to do it. However, there is a psychological background that drives us to seek references from others, and that, if well managed, can even be positive. In 1954, Psychologist Leon Festinger introduced his Social Comparison Theory, explaining that we compare ourselves to understand our own value and position in the world. He mentions that this helps us orient our behavior and decisions by observing and learning from those who seem to have success or acceptance in society. It allows us to adopt proven similar behaviors and feel that we belong or are aligned with our community. The question is: Why do we sometimes feel bad when we compare ourselves to others? Comparing ourselves to someone else involves self-observation and self-evaluation, leading us to review ourselves against another option and observe the differences. When viewed objectively, comparison helps us identify deviations and define actions to eliminate those differences. Whether this process becomes harmful or positive for us largely depends on the connotation we give to the comparison, the emotional context that accompanies it, as well as the actions that are triggered as a result. Here’s an example: Ana works as an executive assistant; she studied administration but didn’t finish her degree. She desires to grow and advance. She observes one of her colleagues, Juan, and sees he has a better and more interesting position. She investigates and notices his professional background: he completed his degree, speaks a second language, and is studying for his master's. This self-observation and her detailed observation of her colleague indicate a comparison process has already started. Her mind automatically identifies the differences between her professional preparation and Juan's. Up to this point, it is an objective process. However, it is right here that this exercise could take very different paths and affect Ana in various ways. Let’s see how: Scenario 1: When comparing herself to Juan, Ana feels inferior and ashamed. They are almost the same age, and she is not at the same level. Her self-esteem is negatively affected; she becomes insecure and constantly self-critical. Her emotions become increasingly negative, overwhelmed by insecurity, envy, and anger towards her parents for not being able to pay for her studies. In the end, she decides to leave her current job and go somewhere where she doesn't feel lesser. Scenario 2: Observing Juan, Ana feels inspired and challenged. She gets closer to him and admires his dedication, drive, and discipline. She invites him to lunch to ask how he has achieved so much in such a short time. Juan happily shares his experience with her and offers advice and support. Her emotions are courage, confidence, and hope. Ana requests financial support from the company and resumes her studies to complete her degree and learn English. As we can see, the same objective comparison can trigger completely different outcomes. What marked this difference was the perspective and interpretation of the situation according to her self-image. In Scenario 1, Ana has a poor self-image, feels like a victim, incapable, and insecure. In contrast, in Scenario 2, Ana has a strong self-image; even though past circumstances and actions have not been favorable, she feels capable of achieving better results. From this, we can observe that comparing ourselves with others can be useful for getting examples and reference points to improve and grow, but it is up to us to give it this meaning. How can we achieve this? Here are some important points to transform comparison 1. Know and define yourself objectively Engage in honest and objective introspection about who you are and identify your strengths and weaknesses. 2. Have a clear vision of how you want to be Not everything good applies to you; define the path you want to follow and who you want to become so that you only compare yourself with people on that same line. 3. Be mindful of your emotions when comparing yourself Identify the emotions that arise when comparing yourself to someone better than you, ensuring that you set aside shame, guilt, belittlement, judgment, or envy, replacing them with admiration, challenge, enthusiasm, courage, hope, inspiration, and self-confidence. 4. Take action Once you’ve identified the points that inspired you from someone else, take effective actions while being patient with yourself. 5. Be realistic and celebrate your achievements We cannot be the same as someone else, but we can be better than our past selves. As you start acting toward your improvement, evaluate your progress and celebrate your achievements. If you aim to improve daily, you will gradually become a better version of yourself. Remember that comparison doesn’t have to be a competition but an opportunity to learn and grow. If you focus on how each comparison can inspire you to improve and chart your own path to success, you can transform it into a powerful tool that enriches your personal development. In my Neuroscience Coaching process, I help my clients deeply understand themselves, create the image of who they want to be, and find positive inspiration to transform themselves from the ground up. If you’re interested in exploring how neuroscience can transform your personal or professional life, I invite you to learn more about my program. Together, we can discover how to make the most of your mind’s power to achieve your goals. Don’t miss my next article, where we will continue exploring the mind and how to use it effectively to achieve better results. Follow me on  LinkedIn , and visit my website  for more info! Read more from Adriana Bárbara Rodríguez Adriana Bárbara Rodríguez, Mind Coach Adriana Barbara is a Mind specialized Coach that is focused on helping CEO's and high-level entrepreneurs to develop their leadership teams by assisting each member to transform their mindset from the root, achieve their full potential and improve their highest productivity in order to accomplish the organization’s goals in an effective and sustainable way, with her innovative Neuroscience method in leadership.

Written by Barb Kornbrath, Certified Positive Intelligence Coach Empowering parents of tweens and teens to turn stress into calmness and strength. Guide your children to manage transitions with confidence and resilience. Mental fitness will teach you 'how.'  Election seasons often stir strong emotions, putting our minds into overdrive and taxing our emotional and physical well-being. Even after Election Day, residual stress can linger, impacting our health, relationships, and daily mindset. By understanding our brain’s natural responses to stress and building mental fitness, we can effectively navigate this period with resilience, calm, and compassion.   Scenario: Navigating election tensions Imagine Sarah and Mike, a couple who have always enjoyed discussing current events over dinner. As the election approaches, their conversations become heated and increasingly divisive. Sarah feels anxious about the potential outcomes and finds herself withdrawing. Mike becomes frustrated, feeling unsupported in his views. Their once-joyful discussions turn into arguments, creating a rift in their relationship. Over time, they realize that the stress from the election is affecting not only their connection but also their overall well-being.   The ripple effect: How parental stress affects children It's essential to recognize that parental stress and anxiety can significantly impact children. Kids often look to their parents as role models, absorbing the emotional cues they observe. When parents experience high levels of anxiety, children may mirror those feelings, resulting in increased anxiety and stress in their own lives. Research shows that parents who model unhealthy coping mechanisms like excessive eating, drinking, or dwelling on stressful narratives—can unintentionally teach their children to replicate these behaviors.   On the flip side, when parents prioritize mental and physical fitness, engage in daily self-care, and practice healthy coping strategies, they not only support their well-being but also set a positive example for their children. This modeling is crucial; children learn how to navigate stress from their parents. By embracing healthy habits, parents can help their kids develop resilience and effective coping strategies for life’s challenges.   Why election stress becomes chronic During high-stress periods like elections, our brain’s negativity bias kicks in, actively scanning for threats and amplifying fears. This evolutionary mechanism can quickly become overwhelming, especially when compounded by news cycles and social media.   Research shows that around 56% of Americans reported that political disagreements negatively impacted their relationships during the 2020 elections. Many couples avoid conversations that could diminish trust and connection. Adding to this, mirror neurons play a significant role in making stress contagious. When we see friends or family reacting strongly to election outcomes, it can unconsciously trigger similar reactions within us. Surrounding ourselves with people who maintain a positive outlook can help mitigate this effect, as negative emotions can easily be transferred.   While we can’t control outside events, we can change how we respond to them. Maintaining a 3:1 ratio of positive-to-negative interactions is generally sufficient for mental well-being; during high-stress times, aim for a 5:1 ratio. Positive Intelligence techniques can help make this possible, building mental fitness and providing tools to shift our responses to stressful triggers.   Building mental fitness: The “hot stove” analogy Visualize touching a hot stove. We instinctively pull away to stop the pain. Yet when we encounter emotional "heat," such as anger, stress, or fear, we often keep our hands on the hot stove, allowing those emotions to linger. Strengthening your “Saboteur Interceptor” muscle can help you recognize and redirect stress when it first appears. Each time you notice a surge of stress, visualize your hand touching that hot stove and pull your emotional hand away. This interrupts the automatic cycle and helps you transition away from reaction mode. Each time you successfully remove your hand, celebrate your accomplishment. Don’t underestimate the celebration, and it’s a well-deserved dopamine hit that will build momentum.   Meet the judge saboteur: The universal saboteur The Judge is the universal Saboteur, affecting everyone in three distinct ways:   Self-judgment: The Judge criticizes you for feeling anxious or uninformed. Labeling this as self-judgment can interrupt the spiral before it escalates. Judging others: The Judge targets those with differing views, deepening divides and creating tension in relationships. Judging circumstances: The Judge critiques situations that don’t align with our hopes. Recognizing these judgments as Saboteurs allows for more constructive responses.   Awareness of the Judge Saboteur empowers us to break this cycle, helping us to keep calm and think clearly when we need it most.   Sage powers: Building a resilient mindset Positive Intelligence introduces the Sage Powers—five core mental fitness skills designed to shift us from negative reactions to constructive responses, helping us effectively manage post-election stress:   Empathize: Practice self-compassion instead of self-criticism. Acknowledge that feeling stressed during turbulent times is natural. By extending empathy toward yourself and others, you foster patience and understanding. Explore: Approach situations with curiosity rather than judgment. Cultivating this mindset allows you to see beyond your immediate perspective. Ask, “What else might be true?” Navigate: Imagine your wiser future self reflecting on this challenge. Consider questions like, “What truly matters? What shouldn’t I worry about?” This long-term view helps clarify your focus and release distractions. Innovate: Use creativity to find common ground, especially in tense moments. Focus on the 10% you can agree on to create space for new connections. Activate: Prepare for potential stressors by planning your responses in advance. Anticipate triggers and visualize taking your “hand off the hot stove,” celebrating your ability to step back from stress. When faced with challenges, respond with empathy, take breaks as needed, or choose acceptance. Incorporate grounding techniques like breathing exercises before interactions to activate your Sage powers.   Practical strategies for managing election and post-election stress   To keep stress manageable, consider these approaches   Daily grounding techniques: Begin each day with grounding practices before checking your phone, social media, or news. This sets a positive tone. Boost positive interactions: Strive for at least five positive interactions for every negative one. Engage in hobbies, connect with supportive friends, or practice gratitude. Catch and label your judge: When you notice judgmental thoughts, recognize them as the Judge Saboteur. Shift your focus back to positive thoughts and solutions. Tap into empathy: Cultivate self-compassion and practice empathy toward others to maintain harmony, even during disagreements. Ask curious questions: Replace judgment with curiosity. Questions like “What else might be true?” can dissolve tension and foster understanding. Prepare with sage activation: Strategize your responses in advance to anticipate Saboteurs. Knowing what to expect empowers you to act from a place of strength.   Testimonial   "Mental fitness was the missing piece for me. Therapy and mindfulness helped me reflect, but mental fitness taught me to apply what I've learned in real time. I'm grateful every day for this life-changing practice." - Julie Election-related stress doesn’t need to spill over into chronic stress. Let’s choose not to let election overload interfere with our well-being and important relationships. By integrating Positive Intelligence techniques, we can protect our peace, wellness, and connections, creating a mindset that supports resilience and inner calm regardless of the headlines.   To learn more about Positive Intelligence and discover how it can enhance your mental fitness journey, visit   here . Ready to transform your stress into resilience? Reach out to me here. Together, we can create a toolkit to manage stress and anxiety effectively, protecting our well-being no matter what the world throws our way. Follow Barb on her Facebook , Instagram , LinkedIn, or visit her website for more info! Read more from Barb Kornbrath Barb Kornbrath, Certified Positive Intelligence Coach Barb Kornbrath empowers parents of tweens and teens to manage stress. She helps improve communication, manage anxiety, and nurture emotional intelligence. Using mental fitness techniques, she supports parents in creating resilient, loving family dynamics. Barb transforms parenting challenges into lifelong learning opportunities. Her mission is to promote conscious parenting, one mindset at a time. Happy, thriving parents and kids await!

Written by Leif Rasmussen, Mind Skills Trainer I give you the skills to create the life you want and the freedom to explore. Sometimes ask "I wonder if ..?" and then go and find out. Ever wonder how elite performers make difficult tasks look easy? Brain fact Research shows that elite performers, whether in sports, music, or cognitive tasks, often have more efficient brain activity than beginners or even intermediate-level performers For example, a study measuring Neymar's brain activity during soccer tasks found that his brain required significantly less effort compared to amateur players. This reduced brain activity, especially in the motor cortex, indicates that Neymar's brain has become highly efficient at managing complex tasks automatically. This efficiency is typical of elite athletes, who rely on automatic processes to execute well-practiced skills with minimal conscious effort ( The Guardian ). Key insight So, the trick is that elite performers use less brain capacity, not more. That sounds easy, right? Using less capacity might seem like something we can just do right away, but there's more to it. The processes that elites use to carry out these tasks are highly trained, and achieving this efficiency requires intentional, structured practice. Additionally, the process of pruning—or eliminating unhelpful habits and mental clutter, like overthinking or self-doubt—is key. This pruning is a selective and specific process in the brain. If you remove the wrong thing (for instance, essential critical thinking), the task execution can suffer. This selective refinement process is supported by synaptic pruning, which occurs during learning, particularly in adolescence, as the brain optimizes itself for efficiency. Brain fact This idea ties closely to neuroplasticity, the brain's remarkable ability to reorganize itself by forming new neural connections. As specific skills or thought patterns are practiced, neural pathways become stronger, making tasks more automatic and less mentally exhausting over time. A study published in Nature found that through repeated practice, synaptic connections are strengthened, leading to improved efficiency and quicker task execution ( Nature ). Giving you the skills & secret of the elite I’ll show you how to apply the same principle to your everyday life by optimizing your mental structures. The secret lies in optimizing how your Mind works. Or more precisely: M.S.O. – Mind Structure Optimization The Power Tool for Work, Sport, and More Try it out You are welcome to contact me, and I will guide you through a simple exercise that shows you how to reduce the mental effort needed for tasks—whether it’s work, problem-solving, or finding the right motivation. Testimonial Creating the Right Motivation "That was extraordinary, Leif! I never expected it could be SO easy to motivate myself. Such a simple change, such a powerful effect!" Brain fact Motivation can be enhanced by rewiring brain circuits involved in reward processing. Dopamine, a neurotransmitter crucial for motivation, is released when we anticipate rewards or perceive progress toward a goal. Studies have shown that small changes in how we frame or visualize tasks can increase dopamine release, making the task feel more rewarding and easier to approach. This dopamine-driven reward system is part of the brain’s natural way of reinforcing behaviors that lead to success ( National Library of Medicine ). Follow me on  Facebook , Instagram , LinkedIn , and visit my website  for more info! Read more from Leif Rasmussen Leif Rasmussen, Mind Skills Trainer Some want to put you into a small box and label you. I want you to explore just how wonderful your life can be and I will give you the skills to do that. References: "Neymar and Elite Athletes Show Less Brain Activity During Complex Tasks" –   The   Guardian "Neuroplasticity and Task Efficiency" –   Nature "Dopamine's Role in Motivation and Goal-Directed Behavior" – National Library of   Medicine "Synaptic Pruning and Learning Efficiency in the Brain" –   Princeton University