Written by: Richard Hilton, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. On the closest Sunday to the 11th day of the 11th month in the UK, we celebrate Remembrance day, it is a day to reflect and remember those men and women that have lost their lives in conflict around the world. As we remember the sacrifices given by comrades lost or injured in the line of duty. When do you take time to remember and reflect on what has passed and where you have come from to where you are now? When you do so what do you notice about yourself? How much you have gone through to make those changes needed to be where you are today? Would that sacrifice and pain of those days when you were in a poor state of mind, body or something else have spurred you on to be where you are today if you hadn’t gone through what you did? As you experienced all of that would you change anything? Or would you rather have had an easy or a more pleasurable time not have gone through what you did endure? I believe that this is what makes people. The suffering we go through in whatever form it takes helps us to become better people where we can look back and say “I did go through and I persevered when the walls came crashing down and I was deep in a hole and with some help, I got out of it” Because for me in some circumstances I had to dissociate to be able to cope with what was in front of me simply because I had no other way of coping with it. When I gained more insight and tools to use as a coping mechanism I would start with my breath and sit with it until I had a better solution to deal with that situation and taking time away from those situations can give a new perspective on that problem and away around it. As you have remembered the past and reflected on how well you have progressed, where are you headed and how will you get there? What tools and coping mechanisms will you use to assist you in getting to where you are? And as you step into that area of life that you wish to be in what adjustments and sacrifices are you willing to make to get there? How will you know that you have arrived at that particular goal? Follow me on LinkedIn, and visit my website for more info! Read more from Richard! Richard Hilton, Executive Contributor Brainz Magazine Richard is a former member of the British Army. Upon leaving the military he studied extensively in self-defense, Conflict Management. Due to going through a difficult period on leaving, he realised that he needed to make major changes in the direction of his life He then began to study NLP and Hypnosis. He is now helping veterans and first responders with the difficulties and challenges that they are facing on a daily basis. He has also self-published his first book "Whispers over Windermere"

Jasmine Kelly-Stephens is a Holistic Health and Wellness Coach. She is a wife, mom, encourager, church ministries leader, just to name a few. Her latest accomplishment is becoming an Amazon 1 Best-Selling Author. As one whose own struggles with stress eating, binge eating, overeating, and cravings date back to over thirty years, Jasmine is passionate about putting a stop to the emotional eating epidemic and helping women get back to a place of healing, restoration, and liberation. Jasmine does not believe in the one-size-fits-all approach. She also believes that this epidemic can only be overcome with the truth of God’s word. Her mission is to help women break free from the stronghold of emotional eating through self-awareness and sound biblical truths so that they can heal their relationship with food and their bodies, once and for all. She mainly works with Christian women entrepreneurs one-on-one but is also passionate about spreading this transformation with anyone who’s willing to listen. Jasmine believes that when women are healed, it creates healthier environments for their families and communities, and they can show up with more confidence and energy in their God-given assignment. Jasmine Kelly-Stephens, Holistic Health and Wellness Coach Introduce yourself! Please tell us about you and your life, so we can get to know you better. My name is Jasmine Kelly-Stephens. I was born and raised in the beautiful island of St. Kitts by a praying, bible-reading and God-fearing grandmother. Life in the Caribbean was full of adventures, fun, excitement, and a whole lot of outdoor activities. Some of my fondest memories include going to the beach any time of the year, playing outside for hours, having access to delicious fruits such as guavas, mangoes, passionfruit, tamarind, soursop, coconut, and herbs such as lemongrass and ginger. And finally, traveling outside of the country to spend summers and holidays with my mom was a treat I looked forward to. Life was wonderful! This all changed when I migrated to the US shortly after graduating from high school at the age of sixteen. It was very time for me, as I did not want to leave my island in the sun. Life as an immigrant was not a walk in the park. The struggle was real, but so is the God who has orchestrated every step of my life so I can be here today. He has truly been faithful. I am a wife, mom, church ministry’s leader, an encourager, just to name a few. But I am most proud of my role as a daughter of the Most High. I value family, friendship, honesty, simplicity, and serving others. I love the great outdoors especially long walks enjoying God’s beautiful masterpiece and meditating on His awesomeness. Another outdoor activity I enjoy immensely is skiing. I have not found anything quite as exhilarating as gliding down the vast slopes with the wind in my face and feeling like I am on top of the world. And lastly, which should come as no surprise, I absolutely love traveling and spending time on beautiful beaches. My educational background includes a BS in Accounting, and an MBA in Global Management. I spent several successful years in Corporate America but felt God calling me to something more. Several years later after working with an Integrative Doctor and experiencing a radical transformation, a spark was ignited, and that led to my decision to becoming an Institute for Integrative Nutrition Health Coach. I am happy to report my most recent accomplishment, which is becoming an Amazon 1 Best-Selling Author for the second time and a first time number 1 international best-selling author in twelve countries for the book, Get Up! God’s Not Done with You Yet! What is your business name and how do you help your clients? After much deliberation, I decided to name my business Jasmine Stephens Wellness. As a Holistic Health and Wellness Coach, I empower Christian women entrepreneurs to optimize their health by breaking free from the stronghold of emotional eating. I am passionate about putting a stop to the emotional eating pandemic and helping women reclaim their place of freedom, restoration, and liberation by removing the discomfort and anxiety caused by emotional eating so that they can experience God’s best for them. The work that I do with my clients is sensitive in nature and is the main reason it is currently conducted in a one-on-one 12-week coaching container. The process of breaking free is a very personal one so how I help my clients is dependent on the woman and what comes up for her. It is important for me to get to know my clients and the beliefs they have held on to. In addition to utilizing modalities such as lifestyle, mindset, and habit coaching, I also utilize biblical truths because I believe that only through the truth or the word of God can we tear down the stronghold of emotional eating. I deem it an honor to hold a safe and comfortable space as well as establish trust with my clients, as I connect with them on an emotional level. This allows them the opportunity to feel heard and seen so they can freely increase awareness around their relationship with food without judgment, shame, or guilt. I also help them manage the stresses that trigger eating as a coping mechanism. Once they do that, they can then take specific steps to avoid self-sabotaging their wellness goals. As a result, their lives begin to flourish as they begin to see the possibilities they never thought of. It is important to note that this is not about deprivation. Having an ally who can provide them the inspiration, empowerment and support is key to realizing my clients’ potential and achieving lasting behavior change. Healthy behavior requires hard work, consistent effort, and practical tools to be successful. My goal is to help facilitate a process of change and help my clients develop the tools and framework towards actualizing their dream of food freedom. They can grow while staying motivated through small milestones celebrated throughout their healing process. It is all about the small wins that build toward enormous success. What kind of audience do you target your business towards? I target my business towards Christian women who are exposed to increased stress and responsibility due to the highly demanding nature of entrepreneurship. They are motivated to improve their health but are trapped in behaviors such as bingeing, overeating, stress eating, grazing all day, snacking mindlessly, obsessing over food and weight, hiding, pretending, sneaking, dieting, over exercising, spending endless money on new programs and diets. In other words, women who regulate their emotions using things outside themselves such as food instead of finding other healthy outlets for themselves. They are sick and tired of feeling out of control with food and tired of the control food seems to have over them. They carry guilt and shame around their eating behavior and may even hate themselves for it. They struggle silently because they are educated, competent and spiritual. They are perfectionists, people pleasers and engage in all-or-nothing thinking. They think they are the problem and think the next diet or fad will help them. They are tired of having a poor body image. They have missed out on adequate emotional nurturance in childhood. They are feeling like they need to shrink or be fixed…and that is the kind of thinking I would like to disrupt by offering hope and compassion. Who inspires you to be the best that you can be? I would have to say that my son has been my greatest source of inspiration. As a mom, I strive to be the person my son can look up to and be proud of. But I can also say that I have been privileged to see the world through the lens of my son. He has taught me some of the most valuable lessons in life that have inspired me to be a better person. The way he can forgive so easily encourages me to be more forgiving of people who have hurt me. That has been an area in which God has been refining. Additionally, watching my son discover his talents and executing them with excellence has encouraged me to cut through the noise in my head to discover the things that make me happy and just go for it. Who would have thought I’d be learning all of this from my son? What an honor it is to be a boy mom! What is your work inspired by? My work is inspired by my own emotional eating journey. As one whose own struggles with emotional eating date back over thirty years, I know firsthand how frustrating it can be to feel stuck in a cycle of bingeing. I had an affinity for sweets with a special sweet spot for a particular treat, called sugar cake (a delicious blend of coconut, sugar, and ginger). So anytime I could buy some I would eat them all by myself when no one was looking. I hadn’t learned how to navigate my emotions, so food had become my primary emotional coping mechanism. As a result, I experienced weight gain, incessant headaches, and terrible acne. My energy levels were at an all-time low, which negatively affected my level of performance. My emotional eating habit had completely sabotaged my health and wellness goals. Working with an Integrative Doctor was a game changer for me. The transformation and my natural love for all things health and wellness ignited my passion and led to my discovery of helping other women in their wellness journey. My mission is to put a stop to the emotional eating pandemic and help women get back to a place of safety, freedom, restoration, liberation and trust. I believe when women are healed, it creates healthier environments for their families and communities, and they can show up with more confidence and energy in their God-given assignments. Change and transformation are not quick fixes. But I believe when those baby steps are taken consistently, they will help lead to big results and true success. If you could change one thing about your industry, what would it be and why? If I could change one thing about the health and wellness industry, it would be for it to stop treating women’s bodies like projects and weight loss like an Olympic sport. Unfortunately, we live in a world that is obsessed with aesthetics, specifically body aesthetics. This means that there is a whole industry working hard to make sure you feel like you need to lose weight. Not that there is anything wrong with wanting to lose weight. But if you decide to go on a weight-loss journey, are you going about it the right way and with the right attitude? Women are encouraged to diet, hardly eat, and then blame themselves when these plans do not work. But women need to know that they are more than capable of making decisions for their bodies because they know their bodies better than anyone else. Instead, many women have been led to believe that someone else knows better and if they listened to them then they will have the body they desire. That is the biggest lie. All this has done is rob women of their confidence, safety, and trust; and cause them to continuously focus on food. They have become so disconnected from their body signals that even in a land of plenty, they still have unmet bodily needs. How is that possible? As a Health Coach, I have seen how damaging diet culture can be. It’s time we take a stand! It’s time we all agree that women are not lazy, they do not need any more willpower and they do not need another diet. My mission is to empower women to reframe their mindset and beliefs when it comes to the food they eat. They can have lasting freedom and peace with food without deprivation. They can learn to trust their amazing bodies and embrace who God created them to be without reservations. Tell us about a pivotal moment in your life that brought you to where you are today. I appreciate this question because I believe all of us have had moments of clarity, whether big or small, that have provided us with new perspectives and or opportunities to change our lives. Coming to America was that moment for me. I came here at the tender age of sixteen with a set of expectations, but God had other plans for me. I shared a part of this story in my most recent book anthology, Get Up! God’s Not Done with You Yet! On November 12th, 2022, this book became an Amazon 1 best-seller in five categories as well as 1 international best-seller in twelve countries. Once again God continues to open doors that I never thought possible. It is my hope that my story, along with those of the other authors, will uplift the spirit of the readers. I hope they will be inspired and encouraged to stay the course and know that God has a wonderful plan for their life even when they cannot see it. I hope they will have the courage to faithfully live their unique life. Follow Jasmine on Facebook, Instagram, Linkedin and visit her website for more information! Read more from Jasmine!

Written by: Sarah Gibbons, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. When do you ask for help in your leadership? Do you ask when things are running smoothly or when everything already feels like it’s burning to the ground? With Twitter blowing up, Amazon and Disney (among many others) announcing layoffs, and advertising dollars down, I feel organizations and their leaders getting nervous. We’re human – it would be weird if we didn’t feel the impact. This is where I notice the essence of organizations and their leaders really shine through. There are leaders that relate to investing in their people via executive coaching as a way to FIX a person or solve a problem AND there are leaders who see coaching as a possibility to grow their people’s potential, regardless of the circumstances they are in. I coach one of the leaders at the LA Clippers and I find sports to be the best analogy when it comes to one’s orientation to investing in support. Regardless of if a team is having a winning or losing season, they’re 100% committed to growing the potential of their players. They have an entire staff of coaches to help with conditioning, shooting, defense, offence, you name it. The success that comes from this level of support can be replicated in corporate settings with the support of good leadership. Obviously, we don’t want to be tone deaf when the market is all over the place, but these are two great questions to ask yourself whether you’re running an organization or manage people. What is your orientation to coaching and investing in support? Do you reach for support when you’re crushing it because you are committed to growth and living to your highest potential OR do you ask for help only when there’s a serious issue? For me and my people, we believe investing in ourselves and others’ potential is a top priority no matter what. Even when circumstances look dark. If you’re feeling nervous about the coming year, I so get it. Me too. This is where we have a choice to lead from possibility or lead from fear. If you want to lead from possibility and have a conversation about where we can get creative about what investing in coaching looks like for you, let’s talk. You are worth the time, energy and investment. Looking for more actionable ways to increase your leadership in ALL aspects of your life in 2023? The Board may be just what you need – A 9-month group coaching program for high-achieving professionals committed to creating transformation and showing up fully in their lives. 2023 Waitlist is currently OPEN. Find out if it’s for you here. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Sarah! Sarah Gibbons, Executive Contributor Brainz Magazine Sarah Gibbons is a renowned executive Success Coach based in LA who’s worked with incredible leaders like the LA Clippers, the Weitz Foundation, the teams at award-winning Creative Agency Hey Wonderful, The Talent LA, Executives at Google, Chiat, and more and she’s become known as the “LA Creative Whisperer” for her tough, but the real, effective and graceful approach to leadership coaching. In addition to running The Mother Board, she runs The Board, The Father Board and coaches corporations, organizations, and individual leaders. She’s also a wife, mother of three young boys, a philanthropist, published author, and inspirational speaker.

Ikram Atitar, is a speaker & naturally gifted healer & coach, she has committed her life to be a healer of the heart, mind, body & soul, by following the path of the Divine Feminine Energy of compassion and unity. Her passion for human behavior, spirituality, metaphysics & psychology was reflected in her diverse curriculum, with a degree in psychology and certifications in many alternative modalities such as Theta Healing, Sound Healing, ISUI Reiki, Pranic Healing, Ikram's vast knowledge allowed her to craft a unique method of healing & coaching she is able to heal on all levels of the emotional, mental, physical and spiritual bodies. Ikram Atitar, Speaker / Intuitive Healer & Coach Introduce yourself! Please tell us about you and your life, so we can get to know you better. My name is Ikram Atitar, I am Moroccan living in the United Arab Emirates! My journey of self-healing and self-inquiry started quite early. As a child, I was intuitive, very curious, fascinated with knowledge, and smitten by words” A funny fact about me was my obsession with words when I was a child, I still remember sitting in the back seat in my parent’s car and spelling every single sign we drove by! Which explains my undeniable love of words, spoken and written!” I had the urge to search for meanings and explanations of what I was experiencing as a child, the feeling of not belonging, the anxiety, and other emotions, so I was looking into psychology & neuroscience. Being scientifically oriented, I graduated in International Economics, and pursued the typical path of finding a corporate job, so moved to the UAE and worked in many capacities, ending it at the Tourism Board of Abu Dhabi as the lead of the destination communication & PR team. Moving to another country, and the pain of the separation from my family, accentuated the feeling of separation and non-belonging, and triggered my spiritual awakening! It started by realizing that the pain I was feeling, was the longing for the inner union, there was a call within me asking me to bring my attention within and seek the wisdom of the heart! At this stage, my focus was directed into mindfulness, alternative methods…etc. So, I studied many modalities and alternative healing methods, including a 200hrs Hatha yoga teacher, a 200hrs kundalini yoga teacher, a 100hr meditation teacher! ISUI Reiki, Theta, Energy, and Shamanic healing certifications… and I finally had another degree from the University of Essex in psychology! My passion for human behavior, for spirituality and for teaching overruled every fear I had of leaving a well-paid, structured, orthodox job, So I followed my heart and quit my job a year ago. I am a Music lover I play Guitar, harp, flute and piano, and I love singing I also love painting, poetry and writing. What is your business name and how do you help your clients? My company is called Earthed Being, the name is inspired by Earth Energy, which is the energy I work with in my healings & teachings, it is called “the Sophia wisdom”, the expression of the sacred feminine energy, which is intuitive, present and grounded, Heart driven, compassionate, inclusive, sees the totality in everything…etc., it is a state of “Being” in the flow, contrarily to how we have been raised,, where meaning & fulfillment comes only from “doing” and taking actions, a way of living that keeps us distracted from being in stillness, from observing and witnessing life, and from our own self-inquiry. The concept of Sophia is found in all Eastern religious traditions. In Hinduism, it is shakti (sanskrit: personification of female wisdom), in Buddhism, it is the compassionate bodhisattva, in Christianity, it is Mother Mary while in Jungian psychology, Sophia is defined as the unifying power of masculine and feminine archetypes (animus and anima), as well as of the lower self with the higher spiritual self. Being an empath, Intuition is the foundation of how I work individually with my clients, in addition to that, I use a combination of the modalities I have studied and experienced in my healing journey. My mentoring packages and healing sessions are aimed to get to the root of the challenges that my clients are facing, and shading light on all the limiting beliefs, old paradigms, backdated mindsets and social programming, that are blocking them from their true potential, true identity and from reaching their utmost fulfillment, joy and purpose in this lifetime. I do that using Shadow and parts work, to accept our shadows and integrate them, meditation, sound technology (mantras), and energy work (Theta healing, Pranic healing, and ISUI Reiki) and shamanic healing), I also introduce my trauma clients to somatic practices to shake trauma memories from their physical bodies. What kind of audience do you target your business towards? I focus in my area of work on Trauma survivors, who had been left with higher rates of anxiety, depression, suicide and self-harm, PTSD, drug and alcohol misuse and relationship difficulties, and other disorders… What are your current goals for your business? My goal is to be able to inspire people to shift old mindsets and snap out of the victimhood mentality, old beliefs and paradigms and perceive the role they can play in changing their environment, and their outer world, by playing an active role in their healing and mental wellness, this could be done through the embodiment of the feminine energy, the path of the heart & compassion, where I am able to see that the other person is Me, what triggers me in someone, is a total projection of what I am running from and willing to look at, and the beauty I see in another, is also me! And this is a space, no separation there is no black and white, right and wrong, good or bad…there is just a being witnessing the experience of life with no judgement. although I do offer healing and coaching sessions, my goal for now is more speaking opportunities at events and workshops internationally, teaching and reminding people of their superpowers. What would you like to achieve for yourself and your business in the future? The spoken and written words are my passion, and looking into the future, I would say definitely a talk show where I can share the knowledge and wisdom, I have accumulated with those who find resonance, Another objective of mine is creating programmes for parents, and children to educate them about the difference between parenting and abuse and educating them on the impact Inner child trauma has on their lives. My dream is having this as part of the school curriculum, to spread awareness about conscious parenting, and how parents unhealed wound, can destroy both their lives, and the live of their children. My last goal is writing a book about my personal experience and publishing my poetry. What is your work inspired by? My work is inspired by nature, by Mother Earth, it involves witnessing & understanding life cycles & its most dramatic concepts such as: Death, life and rebirth. Nature teaches us harmony & coherence, and how to navigate our feminine and masculine energies, by knowing when to plant seeds, take action, and when to rest, reflect and wait for harvesting time. Every Minute the earth gives us a lesson in co-existing, and co-creating with each other, on how to be part of an eco-system, and how connected we are! There is a lot of wisdom in nature, so one of the best things one can do is to follow the path of the keepers of the earth, our ancestry, the original indigenous people. If you could change one thing about your industry, what would it be and why? I would change the wave of toxic positivity, the pattern of shaming people for feeling and expressing their negative emotions! The perception of separation within the self, and the need to be fixed, while in fact they should be holding a space of non-judgement and guide them to see their perfection and wholeness! Because healing starts with self-acceptance & compassion! This is something I see on social media platforms, since most of what my work is done online!

Written by: Sue Plumtree, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. I’d been talking to various people, men and women, about what’s stopping them from leaving an unhappy marriage or relationship and listening to their stories made me think about the pull of the comfort zone. People often ask me why I stayed in my first marriage as long as I did which is a great question. I used to make a joke of it saying, “I’m a slow learner!” When I tried to be honest, I’d say, “It’s complicated” (which it is). I’d say things like, “One reason is I loved him” (which I did for a very long time), “another reason is that I’d never lived alone before” (which was true), and “It never occurred to me that I could actually leave” (which, believe it or not, is also true). I think the last one comes closest to the truth. I had never had a relationship before I met Bill so I really couldn’t imagine myself not being married to him. 37 years is a long time and I never contemplated the idea of uprooting myself to move towards the unknown. At least, I told myself, I lived a life that was familiar to me, including the pain and the sadness. If somebody had asked me what a happy and fulfilled life would look like I would have had to admit that I had no idea. Such is the pull of the comfort zone where the Gremlin, our negative inner critic, lives. And that’s when, a couple of days ago, I had a flash of insight. When we’re unhappy it’s virtually impossible to imagine what happiness and fulfilment would look like. That is a journey of discovery. Leaving a relationship is a huge step, a step that changes who we are and that’s a gradual process. Again, looking back, the decision to leave changed me from victim to empowered, from fearful to courageous, from hopeless to hopeful. Then I started taking risks like moving beyond the fear of the unknown and embracing ambiguity – a huge step for somebody who craved security, the familiar. I risked asking for help not knowing if they’d say yes or no. I put myself on the line when I got a no and, instead of retreating as I used to do, I asked someone else. Better still, I learned to do more myself which boosted my self-confidence immeasurably. There came the point where the momentum kept carrying me along. I started telling people the truth instead of projecting a false image of confidence and success. That, in turn, encouraged people to also share their truth. And the rest, as they say, is history. But it’s fair to say that the struggle against the pull of the comfort zone which included the Gremlin with its whispers of fears and self-doubts, of unnamed dangers ahead and the lure of the familiar was hard. All these reflections and walking down memory lane came about when somebody I was talking to the other day said they would like companionship but they would have to accept that she was set in her ways and they would have to adapt to her. Looking for the right partner for you requires an open mind and an open heart. Clinging to the familiar is unlikely to get you what you say you want, assuming you really want love. That doesn’t mean giving up who we are; it means facing our fears – because it’s fear that keeps us in our comfort zone. It means changing our mindset from fixed to open. It means realising that we’re not cast in stone but that we can change and grow. But it requires the willingness to make ourselves uncomfortable, to experiment, to learn new things, to talk with different people, to listen to different opinions without believing that ours is the only one as I used to do with Bill. Most of all, it’s a journey of discovery – about ourselves and the world. If you’re curious enough to want to know more, why don’t you join my next online Meetup event – ‘How To Recognise The Right Partner For You’ – on Wednesday, 7 December for 1-1/2 hours starting at 6 pm GMT. You can go to Meetup and search ‘Create Your Perfect Relationship Group’ and register. On reflection, it would be great to have a virtual coffee/tea/hot chocolate and get to know you a little bit first. Are you up for it? If you are, choose a suitable date/time from my calendar here. I look forward to chatting with you. Follow me on Facebook, LinkedIn, and visit my website for more info! Read more from Sue! Sue Plumtree, Executive Contributor Brainz Magazine Sue’s passion is to enable people to build strong and loving relationships. Her third book, ‘Open Your Heart: The 7 Secrets Of Strong And Loving Relationships’, is getting 5* reviews on Amazon. Sue was unhappily married for 37 years when she finally left aged 60. Over the following 10 years, she built a successful coaching practice working with people over 50, wrote her autobiography, and built solid friendships. In December 2015, aged 70, she met Dave, her best friend, lover, soulmate, and now her husband. As a prolific writer and regular blogger, Sue shares her painfully acquired wisdom about what works and doesn’t work in a relationship, as well as how it affects our emotional, and mental health and wellbeing. She also loves writing about how to build strong, loving, and long-lasting relationships both from personal experience as well as research articles and longitudinal studies. Sue is a personal relationship coach, trainer, facilitator, and published author.

Written by: Jennie Persson, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. Being yourself and being authentic is increasingly important if you want to use social media effectively. We see trends in content, audio, and formats, and it becomes growingly difficult to stand out in the crowd. So your unfair advantage is your personality. But there are some things you should avoid on social media. 1. Buy followers. I know, the vast majority of you think that of course, you shouldn't buy your followers. Nevertheless, there are unexpectedly many who consider and maybe click on the buy button, when the offer appears. These followers are not someone who chooses to follow you. Maybe some of these are real people, but the service is still bought and not self-selected. These are not your people and will likely never become your clients. Just don’t do it, you will regret it and at worst get your accounts suspended. 2. Follow others to get followers back. This was a strategy well used in the past. Let's make it stay there. Since you spend a lot of time on social media, you should take care of yourself and follow those you want to follow. You have the power to create the feed you want to see and feel good about, people who inspire you, whom you learn from or who is your role model. 3. Forget the lighting in your reels, photos, or videos. Quality comes before quantity when it comes to your content. Both in photos and videos. Take the time to find a good light so we can see you. Dark videos or photos that are hard to see, make us scroll past. Go outside, stand by a window or invest in good lighting. It makes all the difference! 4. Take too long breaks. Sure, you can log out for a while, a couple of weeks or so, but if those weeks turn into months and years, you'll lose followers and have an uphill battle once you're back. There are tons of scheduling tools on the market, perfect to use if you know you need to take some time off. 5. Put the text boxes outside the ratio in your reels and videos. Different platforms have different ratios and formats. On Instagram, when creating your reels and adding text, pay attention to the thin lines that center the image. If you put your textbox outside of these, they probably won't be visible to the viewer. Since many of us watch videos with the sound off, the text is very important for you to add. 6. Not respond to comments. You want to get attention on social media, you want people to interact with your content, and you want to build relationships. Then the first step is to take advantage of the comments you receive, don't let them hang unanswered in the comment section. Social media are not, and never have been, a megaphone for one-way communication. Relationships, networking, and conversations are highly rated, so start by replying to the comments. 7. Endless scrolling. This advice is targeted at those who use social media in your business. If you want results on the platform, you must treat it accordingly; as a business owner. Feel free to scroll for content ideas, build relationships and get inspired, on the other hand, avoid scrolling for hours that lead nowhere. Start by shifting your mindset from consumer to producer today. 8. Prioritize the visual before the practical. Nice fonts and pretty colors are less important than getting the message to your target audience. Make sure the text contrasts enough with the background. Although colors are lovely, black and white usually work best, along with a third color that pops. 9. Blame the algorithm if you're not happy with the results. The algorithm is machine learning, it values nothing. It neither likes you nor dislikes you. Check your insights, which posts have given you the best results? Find out why they performed above average and create more content similar to it in different ways. Listen to the followers, notice what content they interact with and what they wish to read more of, and build your content plan accordingly. 10. Be shy, insecure, or belittling yourself. Everyone is busy thinking about how they look, whether that reels transition is cool enough, or if the captions work or not, so no one has the time to think about you. This is a good thing. Go out and try things, experiment, make mistakes and learn from them. Be you, but a braver version. You have so many opportunities with your business and brand on social media. But it is all up to you. Find a routine that you can keep long-term, focus on relationships and bring out your message to the world. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Jennie! Jennie Persson, Executive Contributor Brainz Magazine Jennie Persson is an Instagram expert, business educator and a cheerleader for your business, based in Stockholm, Sweden. She’s passionate about helping entrepreneurs in building the business of their dreams by learning how to brand their business online.

Written by: Sarah McNicol, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. “I wake up in the morning running and never stop till I go to bed” Do you relate to this quote from the brilliant and highly respected owner of a successful law firm? Hers is a common experience for driven achievers who, try as they might to work smarter not harder, and succeed as they do at securing results, often feel dissatisfied, inadequate and on the verge of burnout on the inside. Even if, from the outside look like they’ve got it all together. Until I burned out a decade ago, I knew this territory well. How about you? This, on the other hand, is the new version of me. I’m sporting what in my family we call McNicol chic. (i.e. the random combination of whatever's handy and comfortable thrown over PJs. Generally, in the morning before properly getting dressed, but also could be at other times of the day.) As you can see, I'm doing a headstand on the roof of a narrowboat. My partner Andy took the photo. We're in a peaceful location having spent a restful pitch-dark night, quiet, apart from the owls twit-twooing. This unusual scene is one of my favourite experiences from my first-ever canal holiday. Nature, stillness, simplicity, connection, time, freedom. Nothing we must do or be. Pure choice. It takes courage. Simple as it is, this scene is not achieved without clarity, effort and determination. These qualities are all required to resist the pull of comparison and consumerism. Also, to overcome the fantasy that cultivating mental and physical wellbeing as well as a healthy romantic relationship is easy or a quick job to be fitted in around other more “important” pursuits. It takes courage too. It takes courage to step off the busy treadmill long enough to remember what really delights you from the inside out, let alone create a life specifically designed to deliver it to you. It takes courage to heal outdated habits too. Healing is where the liberation to live life on your own terms begins. I often warn clients considering coaching with me that although we will have fun and move mountains this journey is not for the faint-hearted. It can be a scary path. To consciously claim what's uniquely right for you and live your most meaningful satisfying version of life, whatever that looks like for you, is demanding as well as rewarding. Unhooking from societal expectations, comparisons and beliefs about what life “should” look like and changing perspective can be a scary path. The day before this picture was taken, I walked from the narrow boat along the canal into Market Harborough town centre. Taking in the sparkly shops full of pre-Christmas gorgeousness and the palatial houses with huge gardens backing onto the canal, inspired a twinge of nostalgia. For a moment, I wished that I still believed in the fantasy that “stuff” and the comparative social status it bestows delivers happiness and meaning. It was such a straightforward equation, work hard – get stuff – be successful – be happy. But, as you may know from your own experience, it’s not so easy. In fact, very often the pursuit of achievement and stuff begins with excitement and opportunity and turns into resentment and bondage. Of course, there is nothing wrong with stuff in and of itself. Possessions and environments can and do enhance and satisfy daily experiences. However, being bombarded as we are with messages about all that we must have, do, and be to have value, provokes in many of us a constant level of dissatisfaction, anxiety, and striving that excludes the possibility of deep peace and perpetuates our exhausting scramble through the rat race. It prevents us from knowing who we really are and what truly lights us up. YOU are marvellously equipped to turn things around Being on that boat with Andy, off-grid, off work, flipping my body upside down with ease, is possible only because in the last decade I've become really clear about my priorities and the ingredients I want in my juicy feast of a life. And because I've made choices and decisions aligned with that, giving me time, space, and energy to cultivate a midlife relationship, practise yoga, and take regular holidays from my deeply satisfying work to which I arrive with energy, not collapsed in a little heap of exhaustion. If I was still hooked on achieving all those external jingle-jangles chances are I'd be too stressed, tired, and focused on the next goal, to truly enjoy the here and now. The good news is if you recognise yourself in my first paragraph, you may not like where you are right now, but I can guarantee you have the skills, strengths, and characteristics that, should you decide to do so, equip you marvellously to turn things around. Just like that narrow boat, turning is a little tricky, counterintuitive even (you steer right to go left) and slow. Just like the narrow boat it takes courage and strength of mind and gets easier with practice. And unlike life on the hedonic treadmill, you uncover a sustainable virtuous circle, not a recipe for repeating burnout. Your first steps If you think that sounds amazing your first steps are: Make a list of things that make you feel good. Think about experiences, activities, and conditions. E.g. Being in nature, having fun, connexion, time freedom, and wellbeing. Start off with as many as possible. Refine, group, and prioritise until you have a handful of the most important. Simple is good. Think of these as ingredients for your joyful life. Decide how to regularly include them in your days, weeks, and months. Are you serious about re-finding the joy and meaning in your life, making the impact you want and still having time and energy for yourself? Yes? Then let’s have a chat. Book a free no-obligation call with me to explore what it might look like to create a life specifically designed to light you up. Follow me on LinkedIn, and visit my website for more info! Read more from Sarah! Sarah McNicol, Executive Contributor Brainz Magazine Sarah McNicol helps purpose-driven high achievers who are over-committed and feel like they are constantly running and burning out. Sarah helps them re-find the joy and meaning in life, so they can get what matters done and make the impact they want, whilst still having time and energy for themselves. Sarah is a healer and change agent. Her sensitive deep approach is underpinned by 30 years of people development expertise, working with thousands of individuals and teams in a wide variety of contexts.

Written by: Ora Nadrich, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. As the moments of our lives rush by, it’s not often that we stop to contemplate the true meaning of our purpose and of our existence. And even when we take time to ponder these truth-seeking ideas, we’re unable to understand their true meaning unless we strip ourselves bare of the things that deceive us from the pure essence of our souls. All our means of escapism add up to contribute to this deception. Drug and alcohol use or having a constant need for distraction are among the escapist methods we employ to remove us from what we think of as the doldrums of everyday life. But escapism keeps us from exploring that which is real. Instead, we need to awaken to the present through quieting our minds and connecting to the web of oneness that ties us to all other living things. By virtue of being alive, we have an expectation of life. We want it to satisfy us and make us happy. But being alive doesn’t necessarily mean that we’re consciously awake. Being awake means becoming fully present — or being consciously aware of how present we are. We can be awake, but we must become fully aware of who we are in our doing. When we make a conscious choice to become more awakened, veils begin to lift and our way of seeing begins to change. This is what Mindfulness does for us. Mindfulness lets us put aside our future-seeking or past-obsessing thoughts and keep our minds on the present moment. A regular Mindfulness practice holds us in present moment awareness as if whispering in our ear, “Stay here in this moment and look more deeply into what you are seeing.” Mindfulness puts us in a state of readiness to receive a greater knowing of who we are, which is much more than our identity or persona. When the pure essence of the soul is left alone to be, and rests in quietude and acceptance, that is when the mystical can visit us. The mystical is there, but we will miss it again and again because we don’t set our gaze where we need to look. It takes getting out of our own way to realize the many sacred truths on this mystical life journey. If we want to bring ourselves to the divine in our being that awaits us, we must inhabit present moment awareness and quietude, and then say, “I am ready to know you. I am ready to take you into myself. I am ready to become you.” Use this Mindfulness meditation to ease you into contemplation so that it becomes a natural state of consciousness for you: Find a quiet place to sit Let your mind rest in non-doing Open your mind to receive wisdom by telling yourself you are open to know it If your mind is active, engage it in a question — for example, ask yourself “Who am I?” or “What is this life?” Spend time allowing yourself to be with what you ask, and call forward God, source, or whatever the Divine means for you Say that you are ready to “know” Be with whatever you are hearing or feeling Allow yourself to go deeper into reflective thinking Let your introspection take you where it will Let yourself freefall into the connection between your soul and the divine As you seek to know the sacred and mystical truths of life, be patient in your seeking. They will reveal themselves to you if you seek to know them. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Ora! Ora Nadrich, Executive Contributor Brainz Magazine Ora Nadrich is the founder and president of the Institute for Transformational Thinking and author of Live True: A Mindfulness Guide to Authenticity, named among the “top 18 books on what an authentic life looks like” by PositivePsychology and “one of the 100 Best Mindfulness Books of All Time” by BookAuthority. She is a certified life coach and Mindfulness teacher, specializing in transformational thinking, self-discovery, and mentoring new coaches. Her new book is Mindfulness and Mysticism: Connecting Present Moment Awareness with Higher States of Consciousness (IFTT Press, Nov. 11, 2021). Contact her at oranadrich.com.

Written by: Kamini Wood, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. With our super-hectic way of life today, our minds rarely take a break and our mental and physical health often suffer because of that. Meditation is a perfect tool for combating stress and boosting resilience and relaxation. Studies show that a short meditation practiced every day can reduce stress and help your body and mind recharge. The centuries-long meditation practice has proved its positive impact on our overall well-being. Additionally, during the latest decades, a large body of research proved the advantages of meditation on our mental and physical health as well. Practicing meditation helps you quiet your mind and find peace, distracts your attention from disturbing thoughts, and it is regularly used to treat stress-related problems, anxiety , depression, rumination, and other mental health issues. In recent years, mindfulness meditation has become increasingly popular. They came to this conclusion after they after examining nearly 19,000 studies about meditation, the researchers from Johns Hopkins University in Baltimore, MD concluded that mindful meditation can ease symptoms related to depression, anxiety, and physical pain. The Benefits of Meditation Meditation techniques can improve your mental and physical health. Research showed that meditation can lower blood pressure , improve your breathing, and reduce heart problems. Additionally, meditation can improve your immune system, enhance your executive cognitive function, boost your mood and optimism, and allow your intuition and creativity to thrive. Meditation lessens apprehension and fear and can ease some symptoms of anxiety and depression. In addition, mindfulness meditation can improve your self-esteem and self-acceptance. The Science Behind Mindfulness Meditation As many studies demonstrate, mindfulness meditation actually rewires the brain in ways that affect our thoughts and behavior; rewiring the brain, meditation also changes the way our body responds to stress. Using functioning magnetic resonance imaging and cat scans, neuroscientists can demonstrate the effects of meditation on the brain. Research proved that simply controlling your breath through the use of mindful meditation can reduce cortisol, the stress hormone. Also, studies showed that mindfulness has the power to reduce the activity in the part of our brain’s limbic system called the amygdala. This part of the brain plays a crucial role in processing emotions and it is a starting point for our anxiety and stress response. Therefore, when the stressors convince the amygdala that you are in danger, this cluster of neurons sets to action by preparing your body for the flight or fight response. Consequently, you feel anxious. By reducing the amygdala’s activity, mindfulness meditation reduces your background level of stress and anxiety. Mindfulness meditation exercise allows you to acknowledge your emotions instead of avoiding thinking about your feelings or trying not to feel upset. If you learn to accept your feelings and allow yourself to feel a certain way at the moment, it is more likely for those feelings to settle down and pass. In addition, calming your mind and body for about 20 minutes every day promotes relaxation, helps feed your subconscious mind with positive self-thoughts, and improves self-confidence. It improves both your mental and physical health and enriches your life. Follow me on Facebook , Instagram , LinkedIn , or visit my website for more info! Read more from Kamini! Kamini Wood, Executive Contributor Brainz Magazine Kamini Wood is the founder and CEO of Live Joy Your Way and the AuthenticMe® RiseUp program. An international best-selling author Kamini is driven to support people of all ages to heal their relationship with themselves and to stop outsourcing their self-worth. As a result, her clients become their own confident, resilient self-leader with healthier relationships. Kamini is a certified life coach, board-certified by the American Association of Drugless Practitioners, holds specialty certifications in Calling in the One®, Conscious Uncoupling®, NewMoney Story®, and teen life coaching. Also trained in conscious parenting, Kamini aims to meet her clients where they are, supporting and guiding them on their journey to where they want to be, both personally and professionally. Her mission: create space for each person to see the unique gifts they bring to this world.

Written by: Sapna Bagha, Guest Writer It is such a difficult time for so many at the moment, with rises in electricity bills, mortgages and even job losses. For a business owner, the uncertainty can be anxiety inducing and stressful, and I completely get it! Not knowing where or when your next client or customer is coming from can be scary, especially if you have mouths to feed. I want to go through my top 5 ways to recession proof your business using practical Instagram steps you can implement now for free. Why use Instagram? If you’re a business owner looking to use social media to promote your products or services, then the chances are good that you’re on Instagram. In fact, for many companies, Instagram is one of their most actively used platforms. It has 650 percent higher engagement rates than Facebook and 474 percent higher interaction than Twitter. Because of its popularity among users, Instagram can actually be an excellent choice for businesses seeking new customers—even during economic recessions. Instagram continues to be one of the most popular and relevant social media platforms for business. With its introduction of Instagram Reels and a long-established presence in visual storytelling, it is poised to transform your business even during an economic recession. Instagram is one of the most popular social media apps and has the potential to boost your online presence and impact your business in a variety of different ways. This article looks at how you can use Instagram for business and why it's worth investing in a professional account Instagram marketing ‒ best practices Visuals ‒ High-quality visuals are essential in helping potential customers recognise and remember your brand. 87% of marketers believe that visual assets are a vital part of content marketing and make it easier for the consumer to make an emotional connection with the brand. User engagement Engage your audience with content that encourages them to participate in the conversation. Post user-generated content (UGC), polls, or hold frequent contests to encourage users to interact with your brand or message. Video content In order to capture attention, your Instagram stories need to be short, sweet and compelling. When it comes to posting videos on stories, aim for 60-second clips since you have a limited time slot with these videos. Your Instagram story videos should be similar in length and style to the longer videos you post on the platform. Hashtags Hashtags make it easier for people to find your brand on Instagram. They’re a simple way to get discovered as a topic channel on the explore, which attracts more followers for your brand. Promotion When promoting a product, be sure to make it as organic to the platform as possible and focus on authenticity. Remove all “sales speak” from your content and focus on telling a story that resonates with your audience. Use these specific tips to recession proof your social media and Instagram page, so you have a portfolio of your work that is going to attract clients and sales. Leave a comment if these tips have helped you with how you’re going to recession proof your business using Instagram… For more info follow me on Instagram and visit my website! Sapna Bagha, Brainz Magazine Guest Writer I am Sapna, CEO and founder of marketing agency Female Boss Collective. We help overwhelmed entrepreneurs to grow and scale their businesses using the power of digital marketing and social media.

Written by: Kim Wagner, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. My favourite time of day is 5 am. I don’t love getting up in the dark or having to always be in bed early to ensure I get enough sleep. However the gain of getting up so early outweighs pretty much anything. “I get clarity through quiet time, reflection, reading, and meditation. Finding the space between thoughts gives me the energy to take on new challenges with enthusiasm.” – Jaime Murray There are plenty of books, programs and reasons out there that sprout the benefits of joining what has been coined The 5 am Club. Yes, it means you get a jump start on your day, things do run smoothly and stress levels are lower. Goodness you do get so much more out of your day by rising super early. However, that's not why I crave my pre-dawn starts. Most of us live ridiculously full, stressful and intense lives. We are always ‘on’ and have to perform our roles at the time ‒ wife, mother, employee, employer, coach, friend, and teacher. Far out this is tiring and absolutely depletes your energy on a soul level. Sometimes there is nothing left after playing your role for the day. 5 am is my sacred time. For a brief period of time each day, I can cast off all of my labels. I’m not anyone’s anything. I’m just me. When my children were younger, I would ask my husband to take them out for an hour every Sunday so I could have some quiet time alone at home. It was something that I looked forward to each week and I found it really interesting that all of my stress and overwhelm would literally melt away as they drove off. I adore my family – It wasn’t that I needed a break from them in particular, it was that I needed to be completely alone for a while. My children are grown now but by getting up early each day, I have continued to carve out some alone time. The healing that occurred from one single hour alone each Sunday was astounding. I felt whole, completely calm and more like myself than I’d ever felt. Society is moving so quickly, there are so many demands on us all that it’s really difficult to switch off completely. We always need to do more, be more, and achieve more which is so damaging. My early morning routine is not rigid. I know there are plenty that say routine is important, but my life is so structured in every other area that I really need flexibility during this sacred time. Whilst I don’t do all of this every day, these are some things that I do regularly during my early mornings: Write. 5am is my writing time. My creativity is best as soon as I wake up. On those mornings I get up, put my headphones in with some classical music and let the magic download. Meditate. My morning meditation is quick ‒ often just a 10-15 minute guided meditation or even just focusing on the breath. Before bed in the evening I will also meditate and mostly choose something guided. Read. I’ll make a nice cup of tea and read a few chapters of my latest personal development book. A couple of my favourites right now are ‘Think and Grow Rich’ by Napoleon Hill and ‘Atomic Habits’ by James Clear. Study. Continuous learning and growing is so important and I love to be enrolled in something new or revisiting past lessons. At present I am completing The Hero’s Journey with Darren Hardy and I’ve just signed up for a 12 month coaching package starting January 2023. Learning and growing every day is something I value highly. Just being. Sitting in a comfortable chair, feeling into your true self and really listening. This is so powerful and healing. Exercise. Due to my erratic schedule, my exercise is generally walking or an online class. Right now I do Suzanne Bowen Fitness in the morning/during the day and go for a walk in the afternoon. Finding time for yourself is super important. Whilst early morning may not work, I highly recommend finding a regular time that you just be. People often ask me how I keep up with my schedule and fit so much in. This is my secret weapon. Slowing down to achieve more. For more info, follow me on Facebook, Instagram, LinkedIn, or visit my website! Read more from Kim! Kim Wagner, Executive Contributor Brainz Magazine Kim is a PSYCH-K® Facilitator, PER-K® Catalyst, Reiki Master, Intuitive Healer, Author, Speaker, and Educator. After losing her mother to cancer whilst pregnant with her second child, Kim started to research and training in the field of belief systems and trauma. The learnings and results have been astounding. Kim helps people to transform their lives. Her expertise is to heal trauma, replace negative and limiting belief systems and change the perception of stress. With a corporate background, Kim's unique ability to help clients allows her to transform lives across the globe. Kim is co-author of Upself Guidebook and an article contributor for multiple publications.

Written by: Jules Francis , Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. As anyone who has suffered with illness knows, good health is the foundation for every other wonderful thing we could want in life: relationships, careers, wealth, happiness, and so much more. And to achieve good health, there are many things in life that we as humans simply can’t do without. One is oxygen, another is clean drinking water and the third is food. Would you agree that eating is an essential part of your life? As you know, we cannot sustain life for long without eating, so it is an important relationship that we need to take the time to learn how to do well to have the best outcome. Our views of eating and the eating practices we adopt will affect our lives and our health in significant ways in the months and years ahead and some of us never question these practices until we are forced to by health issues. Fundamentally though, eating well can literally change everything. Having supported numerous people who have challenges with food and eating, the common ground is that they find it difficult to sustain good choices and keep a healthy balance. They end up eating too little or too much which then has consequences on their health and wellbeing. Because eating is associated with most kinds of social activities and events, people learn to eat for reasons other than to satisfy hunger or prolong their health. Eating becomes a way to experience pleasure or sometimes for some, to numb painful emotions. For those that struggle with eating too little or with indulging on food too much, they have stopped nourishing themselves with food in ways that is healthy and invigorating. Anytime eating is neglected or indulged in beyond what is necessary, problems can eventually occur. Whilst eating is meant to bring people pleasure and satisfaction, it is primarily a means of sustaining a healthy life. Does eating bring you pleasure? Or is food too much of a high priority in your daily thoughts? If you catch yourself thinking about food a lot, whether that’s consuming it or restraining yourself from it, a healthy relationship with food might be compromised. The key to a healthy relationship with food is to keep perspective and balance. Here are some simple steps to becoming an intuitive eater which would help to improve your relationship with food. Ask yourself how hungry you are before eating. Then ask yourself what you are in the mood for – light, spicy, chewy, fruity. Then consider what you have already consumed that day and what you might be eating later. Based on your answers, take your time to decide what to eat. Stay connected to your appetite even when you are eating. Many people recognise they might be full yet carry on eating. Others eat regardless of whether they are hungry for food. Savour each mouthful and keep tuned in to your body. Choose food based on your needs, not those of your friends or the people who cooked it for you. If you’re not in the mood for certain food, you don’t need to eat it. Recognising when you are full and satisfied is a great sign. It means the meal is complete and it’s time to move on. It is also a sign of your digestive system working well. Enjoy your meals distraction free and savour the flavours, colours, textures. Notice what aspect of the meal you are particularly enjoying and how your surroundings add to the experience. How do you feel when you read these tips? Notice if you feel anxious about other people eating when you stop. Or what it might feel like to stop eating, even if there is food left on your plate. If you can relate to any of these issues or have challenges that you feel ready to resolve, do get in touch and let’s explore what the root of this could be and how this can be transformed. Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Jules! Jules Francis, Executive Contributor Brainz Magazine Jules Francis is the go-to expert for career-driven women who are looking to transform their relationship with food. She has helped hundreds of people from all walks of life to help them understand the underlying causes of why they have unhealthy eating behaviours. With three decades of experience, Jules has the insight and experience to see what truly underpins low confidence and how people often choose to compensate behaviors for dealing with it. Jules is a multi-award-winning health coach, co-author of 2 best-selling books, and creator of 2 online courses, The Food Breakthrough Academy and The Reset Button.