Written by: Stefania Piccardo, 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. Curry and beer? When you think of curry, what comes to mind it is a nice cold draught beer. That is the general outlook people have towards Indian curries. But it may come as to surprise for some that beer is not the only drink that pairs well with a curry. In fact, cocktails can match perfectly with any curry, you just need to know which one to choose according to the ingredients that best go with your food. Consider cocktails instead… What about a mojito dashed with a Bacardi or a Love from Delhi with Plymouth and Chambord? Or a mango strawberry daiquiri with rum? Or even our aromatic Lychee Martini with Vodka? Let’s explore in more detail how cocktails can be an out-of-the-ordinary but very refreshing and delightful choice that can bring out the flavours and cool down the upshot of the spices. Many cocktails would complement different dishes, whether with lamb, chicken, fish and vegetables. Lamb dishes Let’s start with the meaty lamb dishes. Lamb is full of flavour, it has a robust pastoral rounded taste and it is lightly sweeter than chicken, so for these curries, we would recommend a rum-based cocktail. Why not try a Rajasthani lamb or a Laal Maans or even a keema mutter with our signature Peruka Breeze containing rum and guava juice to refresh your tongue? Or maybe a Mojito with Bacardi Rum, lime and mint leave to give that subtle relief from the tang? Our Mojitos come with a fruity flavour with a choice of raspberry or strawberry to add that reminiscence of summer in the air, even on cold, snowy winter days. Also, a Disaronno would complement a lamb dish perfectly because it has that almondy sweet taste. Ask for a Disaronno Fizz with lemon and soda to our in-house mixologist to finish off your meal! Chicken or fish curries with cocktails And what about chicken? Being quite different from lamb in taste, chicken curries are best coupled with gin and vodka or even a Martini. So you can match our Murgh dishes like Methi Murgh, Murgh curry or a Murgh Qorma with one of our signature Martini cocktails like a French Martini with a dash of High-grade Vodka in it. And what about Indian fish dishes? Our pomfret or a banana leaf wrapped Pollichatu would match with a dry gin or a vodka-inspired cocktail, as they would with a Pinot Gris or a Sauvignon Blanc. Vegetable dishes Vegetable dishes in India are a staple food often paired with aromatic basmati rice or roti or naan. Lentils like a creamy Daal Makhani or Tadka Daal pair well with tangy cocktails containing ginger ale or take a Pindi chole or an aloo gobhi with a gin tonic with mint and lime with a thin slice of ginger. Our ambitious wine selection… Apart from cocktails wines are a great match for curries too! For those who are more traditional and not very adventurous, wines represent a great option when it comes to Indian cuisine. Vegetables can be coupled with an earthy red like a pinot noir with a hint of spices. Try our Dal tadka or Dal Makhani or even an aubergine bharta with our Red Pinot Noir from the foothills of the Pyrenees. Lamb curries or lamb chops are perfectly coupled with robust, well-rounded reds like Malbec or a Shiraz, or a mellow Cabernet Sauvignon. Undoubtedly, all chicken dishes pair well with a red fruity Cabernet Sauvignon from Chile, which is well combined with all the spicy dishes. And finally, fish… Fish tapas match with a Belvino Pinot Grigio Rosato, slightly dryer in style, full of fresh summer berry fruit aromas, still a nice option from our menu if you like fish. Sauvignon Blanc from Chile or a white Corte Vigna pinot grigio and The Beautiful Lady white from South Africa (Gewurztraminer) are exceptionally well paired with Indian style cooked fish and with spicy Asian cuisine in general, thanks to their off style. Whatever item you choose from our mouth-watering menu, we will be happy to advise the best cocktail or wine from our ambitious and extensive selection of drinks. Welcome to divine dining, only at Namaste Delhi! Follow me on Instagram, LinkedIn and visit my website for more info! Read more from Stefania! Stefania Piccardo, Executive Contributor Brainz Magazine Stefania Piccardo obtained her PhD in English language and literature from La Sapienza University of Rome, Italy. During her academic years, she worked for Scottish distilleries and castles as a tour guide in multiple languages. Her love for Scotland brought her back to Aberdeen in 2003, where she obtained an MSc in Corporate Communications and Public Affairs from Robert Gordon University. She then worked for multiple organizations but soon realized that she wanted to teach languages privately to the corporate level. Stefania has helped many students achieve the best grades in school and university but most of all she has the ambition to train corporate employees who deal with import/export and foreign trade or want to develop their careers and expand their horizons for more opportunities in Europe and beyond. She speaks four languages, including Italian, her mother tongue, English, French and Spanish and she founded Language tutor4U back in 2012. In addition to her teaching schedule, she has worked as a PR/Marketing manager for Namaste Delhi, the innovative and traditional Indian restaurant she owns along with her husband in Aberdeen City center since 2018. As a keen writer, she also enjoys feeding social media posts and writing for her blogs about Italian and Indian cultures, languages, and much more!

Written by: Sarah Duff, 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. In the ’90s where I grew up ‒ a place called Hull but pronounced ‘Ull’ by the locals ‒ I don’t ever remember hearing the term “dating", except on American TV shows!! (90210 anyone?) You would see someone you fancied on a night out. Express it to a friend! The word would then spread (advantages of a big small town!) If they liked you back, you'd get "takin' out," and if it were a primo experience you'd start seeing each other. What a simple time, eh! Anyway, fast forward to now and the simple times have definitely vanished. Not only is the term dating as hot in the UK as it is in the US. There’s now an overwhelming number of ways to connect and meet new people. And you would THINK this fact would make it easier to meet someone for a romantic connection and a serious relationship… BUT NO! The truth is modern-day dating, especially as a woman in your 40s, is not the easiest or most enjoyable thing to do. Do you feel me on this? And if you have ever wished that it could be less stressful and more enjoyable then keep reading because I’m about to share with you 6 things that will help you… Feel more empowered in your love life Make dating less stressful and more enjoyable! Let me let you in on a teeny-tiny secret first! Without following the steps, I'm about to share. I would not be in the relationship I'm in today ‒yup I mastered the online dating space in my 40s and met my partner over 2.5 years ago! Here are the 6 steps. 1. Educate yourself For so many of us, we have no clue what healthy love is. And that's not our fault. If we were never taught and it was never something we witnessed in childhood, how would we know? And there are 2 big problems this causes: Problem 1: Dating without understanding healthy and unhealthy love leads to repeating the same mistakes. Meaning ‒ we pick people that are reflective of the unhealthy love that we witnessed as children. Because without conscious awareness we always gravitate toward what feels familiar. And this makes dating so ‒ because history just keeps repeating itself, which results in many women distrusting themselves and their ability to make good decisions in this area of their life. Problem 2: Many women end up in relationships that are based on unhealthy love. But they don't realise it because going back to what I mentioned above, to them, it feels familiar. and familiar to the brain = safe. So the first step to breaking this cycle is becoming aware of the differences between healthy v’s unhealthy love ‒ so that you are empowered to make more intentional and conscious choices about who it is that you are choosing to date and invite into your life. As Mary Angelou said “Do the best you can until you know better. Then, when you know better, do better.” 2. Get crystal clear on what you want When you date and you’re not clear with yourself or others that you want a long-term relationship, when you have no clue about what your non-negotiables, wants, or needs are in a partner or a relationship, you often end up saying yes to men that you should be saying no to. Something important to remember is that when you say yes to one thing, you automatically say no to something else. In this case, you are saying no to someone who is a better fit for you. What I experience with a lot of new clients is that when we look at what they've been doing in their dating life and why things haven’t been working. It will often transpire that they’ve never been clear about who an ideal partner is for them (other than the superficial stuff). Or what kind of relationship they desire. I work mainly with women over 40 who have been in relationships that just kind of happened ‒ so they haven't given any thought to what they want. But when you don't know what you want, it's surprisingly hard to get it (yes, I know crazy!). Without clarity, dating is like throwing spaghetti at the wall and hoping it sticks. You have no parameters to judge if someone is worth your energy. In addition, you have no way to quickly weed out the people who are a definite no. I also find that women end up in ‘situationships’ way more because they’re getting caught up in someone else’s relationship intentions rather than being crystal clear on their own. If you want a committed relationship, own it. So, step 2 is to clarify what you want. Then don't be afraid to own and express it so you can weed out the matches that are not on the same page as you! 3. “Know thyself” Dating is stressful when you don't understand yourself and aren't making conscious choices. Your choices and behaviours are driven by default settings and ultimately those default settings don't work for you. From personal experience when it comes to dating success, I know this... The more awareness you have of yourself. Your love imprint. Your love blocks, any wounds you’re carrying (such as attachment wounding) and the impulses you follow that lead you astray the better! Why? Well, it’s empowering! You become empowered to: Heal, let go and re-shape what no longer serves you Date in alignment with your higher self and your desires Make intentional aligned decisions rather than allowing default settings to take over Let go of self-imposed timelines Date authentically One way you can get to know ‘thyself’ in relationships is to use your past relationships to teach you some things about your tendencies, patterns and impulses. My suggestion is to take some time to reflect on your past relationships and your childhood and see what you can learn. Map out your dating and relationship history and look for similarities between romantic relationships. It can also be super helpful to bring awareness to … Any red flags you’ve historically ignored. Any time you acted against your gut feeling and things turned out exactly the way you knew deep down they were going to. Doing this gives you valuable awareness about listening to your intuition and increases the chances of not repeating what you've done in the past again. You can try using these questions to reflect on your childhood experiences. What was your experience when it comes to what you witnessed as a child between your primary caregivers? How did they express and give love to each other? How did they express and give love to you? 4. Continue to date multiple people Continue to date multiple people until you’ve had the “we’re exclusive” conversation!. Hear me out on this one ‒ because I know many women's resistance toward this suggestion! But let me explain why doing this can make dating much less stressful. So you know how in the beginning stages of dating when you meet someone you like, there’s that icky limbo grey area stage as you get to know someone and figure out where things are heading ‒ you know what I mean right? Well, what I see so often (and what I used to do) is this. You meet/match with someone. You've been on a date or 2 and decided you like the guy ‒ yay exciting!!! You decide to stop talking or setting up dates with anyone else. You like this person so why not put all your focus on them ‒ lob all those eggs into one basket and hope they don’t break! Now, if you’re completely chill and have no anxieties or insecurities around dating or men, this might be OK because you can maintain a level of detachment. But if you’re like my past self… you can’t maintain a healthy level of detachment from the man you barely know. You become a tinny bit obsessive and begin to get attached very quickly and a lot of your energy and brain power becomes focused on. When will I see them next? Why haven’t they responded right away? Do they like me? How can I get them to like me? You stalk them on social media to check their movements. Your mind is in fantasy mode about how perfect this person is to be your partner (even though they are a literal stranger!). You find you’re not making plans just in case they want to see you. It honestly can become all-consuming and the anxiety and stress that comes with it are just horrible. I remember having permanent knots in my tummy and feeling kinda sick all the time. As a result, how you feel impacts your energy. What do I mean by that? Well, we’re the energetic template that life responds to ‒ people can sense your energy before you open your mouth. So if you’re in the energy of lack, scarcity, desperation, fear, low self-worth, whatever the energy is behind the spiral you get in. You project that outwardly and behave in alignment with this energy. As a result, it pushes the person that you like away from you. Why? Well, your energy is not fun, exciting, curious, abundant, calm, grounded or thriving which is the energy of magnetism. Unfortunately, it’s actually the total opposite and as a result, this energy repels rather than magnetises. This is one of the reasons many women don’t ever get past a certain point in dating or a relationship. Their energetic template is out of alignment with who they really are underneath their wounded patterning. But when you continue to date multiple people (and do the inner work to heal your wounds, master your emotions and become grounded in your self-worth) this doesn't happen! One person doesn't become the centre of your Universe. Yes, you may decide that you like one guy more than anyone else and you may feel you want to get to know them on a deeper level. But getting to know someone properly and gathering enough data to see if you two are compatible for a relationship and a life journey together takes time. There’s no real way to know if somebody is right for you without spending time getting to know them. You can't fast-forward this part of the process. So the answer to the question “How do you know if somebody is right for you?” is this… You have to spend time getting to know them. You have to see them in different situations in life. Establish if there’s a true connection. Find out if you’re compatible (love & chemistry are not enough.) Establish if you meet each other's non-negotiables. And all that stuff can only be established over a longer period of time. (and FYI spending time with someone over time is different from spending an intense weekend here and there.) I have a guideline for my clients to not go exclusive with someone before the 3-4 month mark of consistently seeing someone. At that point, the hormone cocktail haze has chilled out, you’ve both relaxed around each other, and the “ best 1st impression” time has passed, so there’s more realness. However, to navigate to this place and keep the energy you project magnetic, you need to maintain a healthy level of detachment through these initial months. So how do you do that? So glad you asked! Build a deep sense of trust in yourself Build a deep sense of trust in yourself and the Universe. Stay grounded in unshakable self-worth so you are empowered to continue projecting open, inviting, curious, and authentic energy. Continue to date other people Continue to date other people to lessen the chances of one person being placed on a pedestal and worshipped and your energy shifting into something that begins to work against you. Doing both these things gives you the best chance to stay more relaxed and therefore continue building the connection with and gathering more data about the man you particularly like. 5. Take things slowly Following on from step 4 ‒ and reiterating the point that the only way you can truly get to know someone is to do it over a longer period of time. When you meet someone it’s a fabulous idea to adopt the strategy of intentional pacing. This strategy is focused on staying present in the stage of the relationship that you are truly at with someone. What do I mean by that? Again so glad you asked! There are 5 stages of dating: 1. Working on yourself Investing in personal growth is important, taking the time to understand your needs and desires. This involves identifying and breaking harmful patterns, allowing yourself to evolve into someone who aligns with your relationship goals. You can cultivate the qualities and traits that contribute to healthy and fulfilling relationships through self-awareness and self-improvement efforts. By prioritizing your own development, you not only enhance your potential for meaningful connections but also pave the way for greater happiness and fulfillment in your romantic life. 2. Initial attraction and interest in someone Establishing there’s enough there to go on a date / a few dates but you don’t know them! 3. Curiosity, interest, infatuation! You are still assessing the basics of compatibility ‒ seeing him in other real-life scenarios and gathering more data if this could be a real thing. But only time will really tell, you still don’t know them well. Important to keep options open so you remain in the energy of choice. 3. Exclusivity Deciding that you are going for exclusivity ‒ so you both stop seeing other people. But even when you have this conversation you are still in the early stages and being exclusive isn’t the same as full commitment to a relationship. So it’s important to keep communication open. 4. Moving into a committed relationship At this point you have decided to continue to create a wonderful life and a healthy relationship together ‒ there will be bumps in the road that if the relationship is strong you will face together. The intentional pacing strategy is there to prevent you from rushing things. Because let's be real when you want a relationship, ideally you just want to get things nailed down and done! But unfortunately, this oftentimes leads to what I used to do, which is to settle in relationships and ignore or justify red flags because I just wanted to be in a relationship. Or You move too fast and then realise later down the line that you're not even compatible with this person. By taking things slowly you allow yourself the time to get to know someone and (this is a big one!) it helps you manage your expectations. Let me explain what I mean… For example, let's say you go on three dates with someone and because you like them and want to be in a relationship you decide you’re all in and committed. You then create a story that revolves around the expectation that the other person is in the same place as you and you begin to expect their behaviour to become aligned with someone with whom you’re in a committed relationship. So when they aren’t aligning with your story you end up with an expectation hangover because they’re not living up to the story you’ve created in your mind about where you think the relationship 'should' be and how they ‘should’ be behaving. But the reality of the situation is you don't know them! And as previously mentioned in step 4 this causes an energy shift that can drive behaviours that actually destroy the connection between you. By adopting intentional pacing, staying present and committing to taking things slowly you can keep a reality-check on the stories you might be creating about how things ‘should’ be. And this strategy really helps you chill out!! Because you’ve accepted that you need to get to know someone over a longer period and that chilled-ness helps make dating a lot less stressful. 6. Create pre and post-date rituals Having these are so powerful and so important. Your pre-date ritual is to put you in the right mindset and the right energy so you can show up to a dating event or an official date as the most authentic fully expressed version of yourself, ready to experience whatever unfolds. Because as a reminder being yourself is magnetic to everything you want in life. So that's what will help you meet the right partner for you. How my clients might set these up before going on a date Step 1 - Bringing the awareness As my clients are all on a journey of healing their wounds, shifting their love imprint and shedding their conditioning. They’re beginning to embody a new way of being in life and dating. So it's important for them to stay aware of the patterns they're trying to change. I suggest you do this before going on a date. In order to get them in the driver's seat (instead of driving on default settings), they... Bring awareness to their old stuff aka the triggers/attachment wounding, behaviours, impulses and tendencies they’re working on shifting that may pop up. Go inwards and listen; is there any limiting chatter from who I call “Debbie Downer" the bad dating coach! Debbie’s negative chatter in whatever form it takes can impact the energy template and potentially sabotage the date. If they pick up on some negative limitations they can create an affirmation to interrupt and override Debbie and keep their energy in alignment with how they want to show up. Step 2 - Set the energetic template I then suggest they set a very clear intention for the date. You can use a simple stem sentence such as on this date I intend to. To help them get clear on this I tell them to visualise who they want to be on the date. How do they want to feel? What energy do they want to radiate ‒ Queen, Goddess, Beyonce? They can then use this vision to stay grounded throughout the date. Step 3 - Getting in the zone For this, many of my clients will find a song to dance to that really puts them into a powerful, positive and magnetic energy. Or they may listen to some affirmations. Step 4. The post-date ritual This is a simple practice of taking some time to reflect on your experience so you can gather data about whether this person is someone you want to see again. Here are some questions you can use to help you do that. How did you feel when you were around the person? What version of you came out when you were around them? How did your body feel around them? Was it tense stiff and closed or did you manage to feel open, calm and relaxed? Did this person make you laugh? Did you feel seen, did you feel heard, did you feel like they held space and actually asked questions to get to know you? Did you feel captivated and interested in knowing more about this person? or did you just kind of feel bored and disconnected? Were there any signs of similarities between somebody that you've dated before or a relationship you've been in before that maybe didn't work out for you? Were there any red or pink flags or things that caused concern? Finally, it's always good to ask yourself, “Am I potentially breaking my old patterns and cycles, or am I potentially repeating them?” These questions are super simple but powerful because they give you the chance to gather a ton of information about your experience and help you reflect on whether this person is somebody that you may want to go on another date with. So there you have it—six steps to making dating less stressful and more enjoyable! I hope they help to make your path to finding the relationship you desire as stress-free as possible. And if you need more guidance then you can sign up for my free ebook here ‒ 4 steps to drastically improve your love life this year. You can also find more videos on similar topics on my YouTube channel. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Sarah! Sarah Duff, Executive Contributor Brainz Magazine Sarah Duff is a life, dating and relationship coach. After years of repeating the same dating and relationship mistakes. By age, 40 Sarah was sick & tired of being unlucky in love. She decided enough was enough and, she began to dig deep into what was behind her struggles. After cracking her inner love code, she attracted her partner and is now in her first healthy relationship at age 43. She has decided to dedicate her work to helping women crack their inner love code. She doesn’t want other women to struggle in their love life as long as she did. She's the owner of the brand Thrive With Duff, and her clients span the globe. In 2022 she launches a new program dedicated to helping women thrive in love at all stages of their life.

Written by: Joanna Ingram, 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. Most advice on brand messaging for coaches signing clients, creating impact, and generating income are outdated. Creating a profitable business must prioritize resonance with ideal clients, connecting through authenticity, and a deep clarity on your own unique brilliance. I believe that the 1 reason that coaches struggle to get clients is that they aren't creating resonance with authentic and personalized messaging. Instead, they are being cookie-cutter coaches who are imitating successful coaches in their niche, obsessed with building a social media following, diving into 'instant solution' mini-trainings, and linking their future success to which certification they'll sign up for next. It leaves them wondering why ideal clients aren't dropping into their DMs, onto kick-ass Discovery Calls, and saying 'hell yes!' to join their programs. Sound familiar? That was me too. As a former Advertising Agency Director turned Brand Messaging Activator and Business Coach for ambitious heart-centered coaches, I was busy doing 'all the things' until I collapsed in burnout only 6 months into building my business (cue ugly crying on the kitchen floor). I realized that authenticity in your messaging is the magic that allows coaches to show up with ease ‒ to be visible and stand in our power. Clarity on your unique brilliance and the value you create for your clients evokes inspired action that changes the energy in your business ‒ and when I deployed this for myself it immediately manifested in my soul clients wanting to work with me. It's the foundation of the Messaging Edge™️ Method that has gone on to elevate the brand messaging for my clients and the results have been incredible, from creating new 6-figure programs to crafting content that attracts energizing new clients with ease. There are some foundation aspects of brand messaging that too many coaches overlook, and once you lean into really owning your brilliance and letting it shine in your messaging, those big impact and income shifts you've been seeking are within easy reach. Follow the simple steps I've laid out below to get your messaging on point, authentic and unique, and primed to attract your desired clients. 1. How to deliver and articulate your unique Brand Brilliance The worst messaging mistake most coaches make is imitating someone else because it seems like they have a winning formula (swipe file anyone?!). To truly resonate ‒ the key to attracting clients ‒ you have to bring YOU; your true authenticity, and align that with what your ideal clients need to help them transform (this is your 1 priority!). You must uncover the 5 key ingredients to unlock your unique messaging in my Brand EPICS™️ Process: Experience | Pain | Interests | Character | Skills. Each one of these areas reveals vital aspects about YOU and how that relates to your coaching business and messaging. For example, Experience is one of the most potent guides for what you are meant to teach and create ‒ but too frequently we either under or overplay its role. Many driven and Type-A female coaches lean into their corporate experience and coach on that area ‒ but ignore the 'joy' that including other aspects of themselves can bring. Here's an example of some of the ways Brand EPICS™️ came together in my business in a unique combination (I made my first $10k month when I got this nailed!): Experience as an Ad Agency Director building international brands Pain of burnout trying to do all the things Interest in spirituality & Law Of Attraction Character is A-type, driven, visionary, and motivated Skill as Pranic Healer, Breathwork Facilitator, and speaker Apply this thinking to your message, especially if you are feeling unenergized or you struggle to express how exactly why a client should work with you rather than someone else. 2. The simple and powerful way to niche and identify your ideal client A big, but often believed messaging mistake is thinking you'd like to serve everyone. Maybe you want to heal the world, or maybe you're simply scared of losing client sales. "When you seek to engage with everyone, you rarely delight anyone" Seth Godin (Source: Seth's Blog) The BEST thing you can do for your business is to pick a niche and embrace 'attract & repel' strategies ‒ be YOU authentically and share vulnerable content that resonates to magnetize the soul clients that are meant to work with you (who not only sign up but get the best transformation and share over-the-moon testimonials too). Although you have mega-skills that could help anyone, the people most likely to book with you will recognize something about your story that resonates deeply. For example, when I realized that my soul clients are driven, ambitious women just like me, I used messaging around the desire to stop efforting, over-proving, and attaching self-worth to achievement. I not only attracted women who couldn't wait to work with me, but they got the BEST results, PLUS I felt most alive and lit up by working with them. WIN-WIN-WIN. Knowing your soul client through a personal lens of your own background and experience facilitates this high level of resonance and you're able to magnetize them with the articulation of a future in which they've overcome their struggles ‒ with you as their guide. 3. How To Create An Offer Your Client Prospects Can't Say No To Do you think that you need to offer 'coaching' or 'a program' to your clients? What people want to actually buy from you...is RESULTS. Once you have your unique brand message and ideal client niche nailed, you can create a signature offer with a PROMISE that thrills and a distinctive FRAMEWORK that talks directly to your soul clients' struggles and desires. With your magnetic messaging firmly in place, you'll have the clarity (and the confidence!) to position yourself as a true expert in your field with high-ticket prices, one of the best ways to grow your coaching business impact and income. What results can you promise that will stop your ideal client's scroll? What transformation will they be willing to invest in gaining? My client Nikki had originally labeled herself as a generic 'Life Coach', but got immediate results when we re-branded her as a Badass Cancer Thriver Coach for women thriving through their breast cancer journey and beyond. With her very unique positioning and ideal client struggles and desires clear, she created and sold her first high ticket 1:1 package the next week. 4. The secret messaging ingredient most coaches ignore at their peril If you're full of self-doubt, imposter syndrome, perfectionism, and fear of judgment, you're going to find it darn hard to show up and be the shining light that your clients need to see so they book you on repeat. I was so caught up in fear of what my former corporate bosses and colleague might think of my messaging that I shied away from being authentic and vulnerable on social media, and that affected my visibility and the growth of my business. When I opened to energetic modalities, including Pranic Healing and Breathwork facilitation, I invited the magic in! When you dive into releasing old patterns and start a habit of high vibe energy practices, you'll notice that your messaging takes on a new level of magnetism ‒ it really is the secret ingredient to true and authentic resonance with soul clients (thank you Law Of Attraction!). I love to curate Energy Modalities like meditation, journaling, breathwork, nature walks, EFT, and well, anything that truly transmutes stuck and low energy in inspired action. Make it your priority to be in a state of high vibration to create your content and coach from this energy. Whether it's the Law of Attraction or your confidence doing the heavy lifting for you ‒ the sales will roll in with less efforting and more ease. Want to learn more about magnetic messaging? Download the FREE Messaging Checklist Connect with me on Instagram Tune into Goals With Soul Podcast Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Joanna Ingram, Executive Contributor Brainz Magazine Joanna Ingram is a former Advertising Agency Director turned Brand Messaging Activator and Business Coach from London, host of the leading podcast, Goals With Soul, and mum to 3 spirited girls. She helps visionary coaches find their true voice, embrace their unique brilliance and clarify their authentic messaging so they can sign soul clients, raise their prices and stand out from the crowd in their industry. Joanna's the trusted leader in activating unique messaging and blends proven brand strategy with energetics (she's a Breathwork Facilitator & Pranic Healer). As the creator of The Messaging Edge™️ Method, Joanna elevates messaging to magnetize your soul clients. This industry-defining program has been called "Business Therapy" and "Heart-Articulation" by clients who have overcome their fear of judgment and perfectionism to express their truth, increase their visibility and accelerate their impact and income growth. Joanna's group program, Time To Rise®️, supports female coaches to go from unseen to fully expressed messaging (and making money doing what they love!) within 30-90 days. Having helped over 200 coaches this year, Joanna is celebrating the joy of sharing her message, and Goals With Soul is now ranked in the top 3% of global podcasts, with listeners from over 55 countries! Her mission is to champion bold women to break the mold with their individuality and express their uniqueness in business. Joanna's here to guide and inspire you to join the dots between your unique brilliance, content and offers so you can be paid for being yourself. Right now Joanna is enjoying the freedom to choose how she spends her days (forest walks and creating TikToks with her twins), frequent travel and retreats in Portugal, supercharging her impact, speaking her truth, and coaching her high-vibe clients. Meet Joanna on Instagram here. Check out Joanna's Free Messaging Checklist For Coaches here. Listen To Goals With Soul here.

Eleanor Silverberg, founder of Jade Self Development Coaching, is a social worker, author, speaker and grief specialist whose intention is to help adults move forward stronger through diverse life-altering situational losses, applying the innovative 3-A Coping Framework she developed. Her specialty is assisting family caregivers of the chronically ill to cope and prevent burnout. Her mode of practice stands out as she combines existing grief models with conventional and practical strategies, featuring them in her books “Caregiving with Strength” and “Keeping It Together”. She has also created a modified mindfulness program in her book “Mindfulness Exercises for Dementia”. Eleanor holds a BA in Psychology, Master of Social Work, Certification in Bereavement Education, extensive training and practice in Mindfulness and over 20 years of Independent Grief Studies. Eleanor Silverberg, Dementia/Caregiving/Grief Specialist Could you tell us about your background so we can get to know you better? I was born and brought up in Canada. As a Canadian, I was also brought up as a Second-Generation Holocaust Survivor bearing in silence the transmitted grief from the atrocities that my parents experienced as prisoners of war. I was too young to understand this as a child but it became increasingly apparent to me as I grew into adulthood. I felt deprived not having grandparents and the absence of most of our family who were killed in the war. As I grew older, I developed an intrigue with grief that had been embedded in every corner of my home. I studied grief academically and independently, pursuing a career as a social worker and grief specialist. How have you applied your history and grief-related studies to your social work? My intrigue with grief has influenced and has been applied in my writing, presentations and my work focussing not so much on death related grief but rather grief associated with the many other situational losses that people experience that do not get adequately acknowledged. I am in private practice, founder of Jade Self Development Coaching, assisting my clients, empowering them to cope through life altering situations addressing adversity and loss. I do this applying the 3-A Coping Framework: Acknowledge, Assess, Assist® which I developed. As a means of addressing loss, the basic guiding assumptions of the 3-A Framework are that wherever there is adversity, there is loss and where there is loss, there is grief. There are disenfranchised situations such as in second generation trauma, loss due to family illness and job layoff where the loss does not get adequately acknowledged. It is beneficial for these situational losses and the impacting grief to be unmasked so they can be processed, and unburdened to strengthen coping resiliency. I bring these losses and the impacting grief to light. The 3-A Coping Framework was originally devised during the years I was a community outreach social worker in dementia care prior to going into private practice. It emerged from my 2007 academic article published in the Omega Journal of Death and Dying entitled “Introducing the 3-A Grief Intervention Model for Dementia Caregivers: Acknowledge, Assess, Assist”. In addition to drawing from professional experience, I could also draw from my personal experience as a family caregiver for my father who lived the last 4 years of his life with dementia. It was apparent to me, also drawing from my grief background, that the caregivers grieve losing a family member not to death but to illness not being the person they were and no longer able to play the roles they played. This witnessing of the loss while caregiving impacts on well-being and ability to provide care. But the grief easily got overlooked since there has not been a death, and getting buried under the care demands. To address the grief so it can be acknowledged and processed, I wrote the article. After being academically published, the 3-A Grief Intervention Model was presented to professionals at several prominent conferences and well received. Professional training has also been provided. As well, the 3-A’s have been well received with family caregivers featured in 2 of my books “Caregiving with Strength” and “Keeping It Together: How to Cope as a Family Caregiver without Losing Your Sanity”. Over the years, the model has been further developed and broadened out to serve a wider client population such as caregivers dealing with other serious illnesses and other loss circumstances such as job loss and divorce. Now referred to as the 3-A Coping Framework: Acknowledge, Assess, Assist, it houses, as an eclectic framework, in the Assist component several other methods in addition to grief strategies such as mindfulness and cognitive reframing. A basic strategy I devised is “SEEE for Yourself”. What is unique about your coaching that makes you stand out? Training my clients on applying the 3-A Coping Framework makes my coaching stand out. The intention is to face their losses and equip them with coping tools so they are empowered to monitor with awareness for themselves. I also bring strength to move forward from adversity and loss, reflecting the strength that was transmitted from my parents’ courageous ability to move forward from their experience as Holocaust Survivors. In applying the 3-A Coping Framework, we are not limited to one method. I do not have an agenda where one size fits all. The Assist component of Acknowledge, Assess, Assist is customized with a toolbox of strategies/methods to draw from uniquely for the client. Most recently, Internal Family Systems has been added to the Assist component of the 3-A Framework, a psychospiritual non-pathologizing method that aligns with my values and mission. Following is an inquiry exercise for monitoring with awareness for those presently dealing with a circumstance involving adversity and loss. Keep in mind the components are action words that operate singly and simultaneously. You are Assisting by Acknowledging and Assessing. Acknowledge: What is the circumstance? What is the loss or losses since there is usually more than one. Assess: What is the impact of the circumstance involving loss? What are you feeling emotionally? How have you been behaving? How are you affected spiritually? Assist: What coping strategies/methods can you draw from the past to assist in addressing the impact? What is in your coping toolbox (e.g.) meditation, breathwork, medication, cognitive reframing, denial? Are your coping strategies effective? Could you use new means of coping? To further explore and learn more, how can you be reached? I invite you to visit our website to learn more. Check out the pages where there are podcasts/videos with guided meditations, where you can preview/order my books and where there are free articles available including the 3-A published article. Also check out this month’s featured Assist article “Self Care is a Choice: SEEE for Yourself” (misspelling is intentional). See you there! Follow me on Facebook, LinkedIn, and visit my website for more info! Read more from Eleanor!

Written by: Andrée Funnell, Senior Level 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. Many people live their entire lives without getting to the source of what originally caused their feelings of low self-esteem. Getting to the nub of the issue will avoid pain, heartache, lack of fulfilment and success throughout your life. If you are unaware of how you can heal your painful past and reframe the circumstances that originally resulted in interpretations of being unworthy, unlovable, or deficient in some way then you will meander through life feeling dissatisfied or frustrated. Rather than face up to the issue and identify the source, most people instead resort to finding ways to distract themselves from the unpleasant sensations that accompany feeling inferior. The Inner Critic Instead of effectively silencing the inner critic, they seek out distractions to help them temporarily forget about their lacking confidence and deficient self-image. Five of the more common ways to relieve the pain of low self-esteem and poor self-confidence involve excessive attention to work, food, sports, or even shopping. Like all addictions, they help to distract from but do not resolve the underlying problem and so one is still plagued by feelings that will continually require greater efforts from which to hide. Diverting your Attention 1. Workaholism In our culture, work is usually an acceptable means of diverting our attention. Through hard work, we busy ourselves to the extent that we lack the free time needed to brood over our sorrows. Those who work excessively are often too tired to worry about a lacking social life or the pursuit of fun pastimes that they often likewise believe they do not deserve to experience. Work provides rewards such as money, recognition, and a feeling of accomplishment, all of which help to compensate for feelings of failure in other areas of life. It’s not that a commitment to work is bad. It is quite admirable as just one component of a well-balanced life. However, when pursued to excess, it doesn’t allow for the honouring of other equally important elements such as a commitment to family, friends, fun, recreation, personal and spiritual development, etc. An obsession with work can take its toll on health, relationships, and missed opportunities for other equally valuable pursuits. Moreover, when work is undertaken from the perspective that ‘I’m ‘not good enough' in one or more aspects of your being, it can’t be fully enjoyed. Feelings of low self-confidence and little self-esteem diminish your energy by consuming attention. Its attention that could have been spent more productively in the joyful pursuit of your goals and passions, rather than as a distraction from persistent negative self-talk (the inner critic). 2. Identity with Food ‒ Over-Eating Like working excessively, an obsession with food is often a common escape from feelings of unworthiness. Eating can serve both as a distraction and a way to make ourselves feel better. However, food is an instant distraction and after we have eaten, we then feel guilty about doing so. We often seek from food the emotional connection that we are lacking in close, intimate relationships. Frequently, food is linked in our minds to happy times with family or friends. Perhaps we experienced food rewards from our parents or authority figures for achievements in our early years. For many, food has become synonymous with love. And so in times of stress, fear, and loneliness, many turn to food to fill a void that only love and self-fulfilment can satisfy. Habitual overeating also results in being out of shape, overweight, and generally unattractive in modern culture. The more you eat as a substitute for missing self-love and intimacy with others, the more obese you are likely to become. This in turn reinforces the feeling that the heavier you become, the less you fit in and the lower your self-esteem and self-confidence plummets. As the feeling of loneliness and low self-esteem increases the more likely you are to turn to comfort food. These foods are usually high in carbohydrates, high fat, and high in comfort variety. This creates a vicious cycle ensuring more weight gain and lower self-esteem. 3. Sports and Other Physical Outlets Some people run to overcome feelings of loneliness, boredom, depression or lacking self-worth. Some pump iron, play golf or work out at the gym while others find their unique way to divert their focus through exercise, hobbies, or sports. Many would argue that such a diversion is a healthy way to funnel energy into an activity that contributes to good physical health. However, like any obsession, when taken to the extreme to divert attention from issues in need of resolution, it can become an unhealthy means of avoiding areas in serious need of attention. 4. Shopping Another common obsession to compensate for a low self-image is shopping. While some find temporary comfort in making themselves feel more attractive by purchasing the latest, most stylish clothes, shoes, accessories, or even cars and other expensive toys if their budget allows (and many times even if it does not!), compulsive shoppers find that the comfort they seek in material items is typically short-lived. They often fool themselves into thinking that the next new outfit or perfume purchase will make the difference they seek in having them feel better about themselves. Sadly, it never does. However, all too often such excessive spending sprees send the shopaholic deeper into debt. This further reinforces or worsens the failure interpretation they already possessed and continues to diminish their self-esteem and confidence level. 5. Other Addictions There are countless other addictions that people resort to find meaning in life when their self-worth is lacking. Whether it is compulsive gambling, studying, hobbies, decorating the house, or whatever other diversion, those who lack inner peace will not soon find it externally with a focus that seeks to cover up feelings of being unworthy or unlovable. Below I have identified six ways to help you eradicate feelings of low self-esteem and confidence. Six Ways to Eradicate Feelings of Low Self-Esteem and Confidence Thankfully, there is a way to reclaim one’s self-worth and restore self-esteem and confidence to a high level providing internal comfort and fulfilment. Facing the issue rather than using distractions to avoid it. Identify the nub of the issue when and where it began. Identify what impact it has had in your life. Identify what damage your inner critic (limiting beliefs) has done over the years and develop empowering beliefs and positive self-talk. Find yourself a professional coach – ideally someone who works at a deep level to help you build your confidence and self-esteem. Develop a strategy or road map to take you on that journey of self-discovery to find out what you can achieve and help you skyrocket your career and your life. And if you’re still reading, you know that it’s no longer acceptable to continue living your life with low Self-Esteem and Confidence. I can help you do to map out a strategy and get the clarity you need to move forward with your life with renewed confidence to achieve the success you deserve and desire. Call me today at 07702 818665 to arrange a 15-minute Clarity Call to find out how I can help you achieve the success and growth you want in your life. Alternatively, email me at training@afcconsultants.co.uk Follow me on Facebook, Instagram, connect with me on LinkedIn and visit my website for more info! Read more from Andrée! Andrée Funnell, Senior Level Executive Contributor Brainz Magazine Andrée is a multi-award-winning Coach, Learning & Development Consultant, best-selling author, and speaker. She is the founder and driving force behind the success of Aspiring Future Competence (AFC). Since its inception in 2002, AFC has helped clients across a wide range of business sectors to get visible, get heard, and get ahead by applying inspirational ways to bring about positive change and empowerment. She has over 20 years of HR & training experience working in corporate organizations and a further 18 years delivering development solutions that make a difference to people’s careers and lives. She is a qualified coach, professional trainer, and NLP Practitioner. She discovered that Authenticity is the key to happiness, fulfillment, and success and is keen to get the message out there to others. ‘Behind the Mask’ is Andrée’s literary debut about ‘Authenticity.’ It’s an essential interactive step-by-step guide to turning your life around and achieving the kind of life you deserve by living authentically.

Do you own a business and are currently seeking ways to make the company more productive? Did you know that there are processes, issues and factors that can be holding employees back and not allowing them to meet their full potential? This will hurt the business both in the short and long term, so it’s something that needs to be taken seriously. Here’s a look at six things that may be preventing employees from being productive, including some simple solutions to these issues. Have You Provided Employees with Enough Training? Just because you hire employees with experience, skills and the relevant training doesn’t mean they will be able to step into their new role without some help. Every employee needs training when they are hired, even if it is just to familiarize them with the systems unique to your company. What’s also important to understand about training is that it shouldn’t be seen as a one-time event. Providing updated training sessions will ensure employees can follow the best practices of that moment. Systems, software, policies and even equipment change over time and training is required to keep up with all of these transitions. When Is the Last Time You Updated the Equipment? Speaking of training, when is the last time you updated the office equipment, software and tools? Are you expecting too much of your employees while they need to make do with outdated tools? Investing in new equipment is investing in the business, so it’s never wasted. Do You Have an Open-Door Policy in Place? An open-door policy means that employees should feel comfortable and welcome to go to their supervisor, manager or even you – the boss, with any concerns, issues or input they may have. This will make the employee feel valued, help them to feel more confident in their role and they can provide you with valuable insight that betters the entire business. Employees are the ones doing the job and they have a unique vantage point that you, as a business owner, don’t have. This shouldn’t be discounted. Is the Office Layout Holding Employees Back? Something that employers don’t always think about, but should, is the role that the office layout plays. Did you know with the right layout you can improve the levels of productivity and increase communication? An open office layout is one of the easiest ways to create a team-like environment, enhance communication between departments and establish a more open and bright space. The tips from Branch make creating an open office layout simple. Branch is known for offering high-quality office furniture and they are well versed in what makes a space productive, efficient, and comfortable for employees. The company points out that open layouts can make a small space feel bigger, encourage face-to-face communication, reduce the costs of office furniture, and more. Of course, an open layout won’t work for every company and every space, but it’s well worth taking a deeper look if it can improve productivity. How Are Conflicts Dealt With? Even when you hire the best staff who do a great job, conflicts can still happen. The fact is that in a workplace you have many different personalities and different work styles. They won’t always mesh and there can be disagreements and conflicts. While that isn’t necessarily a problem, what is a problem is not dealing with the conflicts productively and professionally. Conflict resolution typically falls under the umbrella of the human resources department, but if you are a small company then you may not have a designated HR representative. In that case, there needs to be a clear route that employees can take to resolve conflicts. This needs to be communicated to them so they don’t feel frustrated and on their own. Do You Promote Flexible Hours in the Workplace? Here’s something that has become more popular in the past decade, but many employers still aren’t on-board. Granted, flexible hours aren’t going to work in every business and every industry, but if it can be applied, it should. Flexible hours allow employees to start and end earlier/later than the typical work hours. This can work with their schedule better, help to make the commute less busy and stressful, help them to be more productive and creative, and leave employees feeling appreciated and heard. As long as they put in the same number of work hours per day, they are meeting their deadlines, and doing a good job, the time that they start and finish shouldn’t be a big concern. If you’re currently struggling with productivity levels that aren’t up to par and you are looking at ways to remedy them, these factors are worth investigating. Each of these issues could be preventing employees from reaching their full potential and benefiting the business.

Written by: Deanna Goodson, 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. Hormones are poorly understood but very powerful. These chemical messengers facilitate nearly every bodily process, including metabolism, hunger and feelings of fullness, aka satiety. Some hormones can directly affect our weight. Below, you will find four of those hormones and ways to keep them from impacting your ‘bottom line.’ 1. Insulin Insulin is the main storage hormone and is produced by the pancreas. Diabetics have issues with creating enough insulin to maintain normal blood sugar levels. What does insulin itself do? Well, it promotes the storage of glucose, which is a simple sugar you get from food (note: all food eventually turns into glucose in the body via digestive processes and hormonal interventions). Glucose is stored in muscles, the liver and fat cells. Throughout the day, your body secretes small amounts of insulin, with larger amounts being released after eating meals. The hormone will then transfer glucose from the food into your cells for either energy or storage, depending upon your needs. Insulin resistance is a condition that many of us have heard about, but what is it really? Insulin resistance causes your cells to stop responding to insulin. The condition itself results in high blood sugar because insulin cannot move the glucose into the cells. Your pancreas, in order to deal with the added volume, produces even more insulin to boost glucose absorption. Insulin resistance can be linked to both obesity which is linked to a host of conditions, including diabetes and heart disease. Insulin sensitivity, on the other hand, is the opposite of insulin resistance. It means that your cells are sensitive to the insulin hormone. To improve insulin sensitivity, you can do the following: Exercise regularly Improve sleep habits Get more Omega-3 Fatty Acids Change your diet (aka practice the Mediterranean diet, which is high in protein, veggies and healthy fats while being low in simple carbs and trans fats.) Maintain a moderate weight Focus on low glycemic carbs (think brown, not white). 2. Leptin Leptin is a hormone that tells our hypothalamus that you’re full. The hypothalamus is the part of the brain that regulates appetite. Unfortunately, people with obesity may have leptin resistance. As a result, their brains do not receive the message to stop eating. This naturally causes overeating. The body will then produce more leptin until your levels are elevated. The causes of leptin resistance are unknown but may be due to inflammation, gene mutations and/or excessive leptin production, which naturally occurs with obesity. While there is no known treatment for leptin resistance, a few lifestyle changes can help lower leptin levels in the human body. These are: Maintain a healthy weight Improve the quality of your sleep Exercise regularly. 3. Ghrelin Ghrelin is the polar opposite of leptin. It’s the hunger hormone that lets your hypothalamus know you are hungry and in need of food. Its main function is to increase appetite. Ghrelin levels are highest before eating a meal and lowest after you’ve eaten that meal. Restricting calories can lead to higher ghrelin levels, leaving you hungry. This also causes your metabolism to slow down and your leptin levels to decrease. So, while leptin and ghrelin are opposites, they do work together in tandem to moderate hunger. To reduce appetite, you should eat regularly, get good quality sleep and maintain moderate body weight. 4. Cortisol Most of us have heard of cortisol. It’s the stress hormone and it’s produced by our adrenal glands. During times of stress, cortisol is released, increasing heart and energy levels. The release of cortisol, along with adrenaline, activates the sympathetic nervous system, aka the fight, flight or freeze response. While it’s important to release cortisol in dangerous situations, we tend to over-release it. As a result, chronic stress levels can lead to a host of health problems including heart disease, diabetes, low energy levels, high blood pressure, sleep disturbances and even weight gain. Certain lifestyle factors like chronic stress and poor sleep habits can increase the amount of cortisol we release. Obesity not only raises cortisol levels, but those high levels can cause weight gain, making it a pretty intense and difficult situation to be in. To manage cortisol levels, experts recommend the following: Get enough sleep Exercise regularly Practice mindfulness (aka being present in the present) Maintain a moderate body weight Eat a balanced diet like the Mediterranean Diet Of course, these are not the only hormones that affect weight in the human body. Hormones – and their effects – are poorly understood by many, including endocrinologists (doctors specializing in the study of hormones). The important takeaway from this piece should be that hormonal sensitivities and imbalances can largely be stabilized by engaging in certain activities such as sleeping, exercising and eating regularly. Follow me on Facebook , LinkedIn , and visit my website for more info! Read more from Deanna! Deanna Goodson, Executive Contributor Brainz Magazine Deanna Goodson is a professional life and mental health coach, nutritional counselor, and writer. She received her coach training at Rhodes Wellness College in Canada and received an ACC credential from the International Coaching Federation in May of 2019, which was recently renewed. As a mental health coach, Deanna is well-versed in Cognitive Behavior Therapy, Dialectical Behavior Therapy, and Emotional Freedom Technique, aka Tapping. Deanna is also a graduate of the Institute of Integrative Nutrition (IIN) and has a certificate in Emotional Eating Psychology (EEP). She follows an intuitive eating approach for her clients and helps them repair their relationship with food.

Written by: Rita Farruggia, 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. Researchers have discovered associations between clothes, brain activity and productivity show that dressing professionally for work can improve your work performance. Research shows that what we wear sends a symbolic message to our brain. The type of clothing we wear affects how we see ourselves, thereby affecting how we feel. This research has been done by Dr. Adam Galinsky, co-author of the pre-pandemic research and has been discussed in Association for Psychological Science. Researchers performed a study measuring the work performance of two groups of people. One group wore lab coats and the other group wore street clothes. The group wearing lab coats performed better at work. The conclusion is when we dress professionally for work, we perform better at work. You can read more details about this study in the paper called, “Enclothed Cognition”. How What You Wear for Work Influences Your State of Mind Today, there is a rise in people working from home. There are still plenty of people who are working at the traditional corporate office. People who work outside of their homes are even more pressed for time because of the time spent commuting for work every day along with the rise of increasing work tasks due to advancing technologies. So Happybeingwell.com has a dress solution for women to wear work pants that are both professional and super comfortable for working at home on zoom calls or in the corporate office running to their desks from meetings to work all day. Plus save time for your after-work leisure time activities because you can still wear them to your yoga class or go out for dinner at a restaurant. You can dress them up or down for any occasion. Wearing leggings that are appropriate for work because the colors are dark, the fabric is high quality, not see-through and using classic traditional prints that look like dress pants that are appropriate for the office is best for any woman to wear who is sitting at her desk for eight hours a day. You feel freer to move compared to wearing heavy and constrictive clothing for eight hours a day. A lot of people have experienced working at home in their pyjamas and got used to working in comfort without leaving their homes. However, working in your pyjamas, you see yourself lounging around, it is difficult to see yourself with authority when wearing pyjamas and this can lower your work performance. We all enjoy feeling comfortable throughout the day, wearing uncomfortable clothes all day long can be tiring. Wearing comfy leggings that are designed to look professional and stylish is the perfect solution to achieve comfort, feel freer yet feel and look professional to influence you to perform better at work because you feel you are in professional work mode. Plus, you feel and look great, which influences your mood and you feel more self-confident. What we wear sends a message to our subconscious mind because it is symbolic. It represents how we see ourselves. What to Wear That is Both Comfortable and Professional Women are enjoying both their time being productive at work and their leisure time after work wearing Women’s Beige Brown Argyle Leggings from Happybeingwell.com. Alesha Bush, a Photographer in the Commercial Industry and Graphic Designer says, “These Beige Brown Argyle leggings from Happybeingwell.com are fantastic! Comfortable clothes are important when working long hours and always on the move. They look fashionable on the outside while fitting and feeling comfortable inside.” Taylor Plunk who is a Marketing Content Manager, also enjoys wearing these Beige Brown Argyle Leggings from Happybeingwell.com for work and play. Taylor enjoys being productive while wearing them in her home office and for her after-work activities. She only changes her top and shoes for her after-work leisure activities when wearing these professional-looking leggings. Taylor says, “I LOVE these leggings! They feel amazing and I can’t wait to get more! They are great for all-day wear. I give them a 10/10. I love the quality. I love the feel, I do not want to take them off! I feel my best and look my best wearing these! I Highly recommend them! I use them to be comfy while still looking classy, put together and fashionable. They save me time and space so I do not have to bring or have extra pants with me to take to the gym or hang with friends. They make me feel good and look good in any situation.” These leggings pair perfectly with everything from sneakers, stylish heels, boots, and tanks to pretty blouses and blazers. These Women’s Beige Brown Argyle Leggings from Happybeingwell.com are a perfect fit for any woman who values both their work performance and having a healthy lifestyle outside of work, which complement each other. Studies show that people who are physically active whether that is at the gym, doing yoga, or hiking have better mental performance compared to those who are not physically active. These leggings are a classic design that will never be outdated and looks great for both work and leisure activities. They are made with a high-performance fabric. It is moisture-wicking, fully breathable and quick drying. Women love that these leggings have a reliable waistband that won't fall down as you move around throughout your day or evening. They are made to be stretchy without being see-through plus figure sculpting. They have enough compression to hold everything in without being too tight. You can check out other legging designs at Happybeingwell.com. Stay updated with me and my content on Instagram, Happy Being Well Blog, and Facebook. Read more from Rita! Rita Farruggia, Executive Contributor Brainz Magazine Rita Farruggia is the CEO and Founder of HappyBeingWell.com, with the mission of being the 1 Self-Care Community in the world. Her mission is to awaken a billion people globally to their love while teaching them how to love themselves, reprogram their subconscious, align with truth, universal laws, and create a daily spiritual practice that involves self-care practices. HappyBeingWell.com offers the tools/products, education, and inspiration to use in our daily spiritual & self-care practice. Rita believes a daily spiritual practice is not limited to yoga and/or meditation. The truth is when we are manually cleaning our dishes, we often go into a trance. This is also a form of meditation. Rita believes our personal hygiene (self-care) and home cleaning sessions can also be our spiritual practices. Self-care and spiritual practices changed Rita's life, increased her ability to love herself.

Written by: Tony Martignetti, 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 recently laughed to myself about an old scene from the movie Airplane. At one point, they turn on the emergency autopilot, and a funny blow-up pilot with a hat ends up flying the plane. It had me thinking about the concept of autopilot in our lives and how it can help or hurt us. Marshall Goldsmith, the top executive coach in the world, and Barack Obama both talk about how they put their daily wardrobe on autopilot. They both own multiple pairs of the same shirt and pants they wear every day. This isn’t for everybody but what works for them is that there isn’t a second of wasted time or energy in figuring out what to wear. It is just automatic! Many people have their morning routine on autopilot and simply follow the rails of a well-established process that sets them up for the day. And then, of course, outsourcing is a form of autopilot. For example, you can outsource your calendar management and social media posts. Subscription services or other service providers can even handle everything from your laundry to your meals. You can even autopilot procuring your pleasure. For example, I have a service that sends me small-batch coffee from around the world every month. I don’t have to think about it, and I quite literally get a world of variety. It’s amazing. The less time and energy you put towards things you don’t personally need to be focusing on, the more bandwidth you have for what is truly important in your life. When you leverage your ability to put the right things on autopilot, it allows you to fully engage with the things that should never go on autopilot, like spending time with your loved ones. Communicating with the people you count on for business. Connecting with deeper meaning or being engaged in something you are passionate about. Again, the whole point of autopilot is to set you up for full engagement with the things that matter most. So, what parts of your life cost you precious time and energy that could be put on autopilot? You don’t have to do it all yourself when you can autopilot the right stuff and set yourself up for a life of ease, joy, and productivity. If you would like a little help, that’s one of my specialties. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Tony! Tony Martignetti, Executive Contributor Brainz Magazine Tony Martignetti, is a trusted leadership advisor, experience creator, author, podcast host, and speaker. He brings together over 25 years of business and management experience, formal training, and extreme curiosity to elevate leaders and equip them with the tools to navigate through change and unlock their true potential. He loves guiding people to find clarity in their lives so they are energized, fully present, and unstoppable. When leaders unlock their potential and lead from a place of inspired purpose, they impact and inspire everyone around them. He has dedicated himself to helping people live inspired lives. Before becoming the founder and Chief Inspiration Officer of Inspired Purpose Coaching, he was a finance and strategy executive with experience working with some of the world’s leading life sciences companies. Along his journey, he also managed small businesses and ran a financial consulting company. Tony is the host of The Virtual Campfire podcast and the author of "Climbing the Right Mountain: Navigating the journey to An Inspired Life."

Written by: Ben Warnes, 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. Everyone from businesses and organisations to leaders and individuals has their North Star, their belief system personal philosophy, so to speak, which helps to align their values and drives them to their full potential. The importance of developing your personal philosophy cannot be underestimated – it allows you to create a roadmap for success, helps in creating boundaries, good habits, passions and motivations, etc. – all of which come together to help you go where you want to be. However, you need to first identify with yourself and where you are right now. And once you’ve done that, you can focus on what developing your personal philosophy actually is. What is personal philosophy? Your personal philosophy defines the actions needed to guide and/or encourage you to live a more purposeful and meaningful life. It clarifies everything from your belief system to your core values to what you stand for. By self-reflecting and understanding your core values, you can essentially create a success roadmap for life – synchronising the values and actions needed to create a framework that maximises and optimises your chances for remaining accountable and focused – by reminding yourself of the underlying triggers and motivations. Understand your “High-level goals” Goal If you’ve ever had the chance to work with a Transformational Coach or a Personal Philosophy Life Coach, then you likely know that personal philosophy is built on multiple layers. The lower layers comprise smaller day-to-day goals, which feed into the next level of goals – which, in turn, feed into mid-level goals, which in turn again, feed into higher-level goals. This effectively creates your personal philosophy. The simple diagram below demonstrates how one set of goals feeds into the next as part of your life philosophy. Just to give you a quick example: your lower-level goals may be relatively simple goals regarding your diet, day-to-day curiosity, how you spend time, how you maintain your physical appearance, etc. All of these feed into your mid-level goals, such as your health, ongoing education or relationships. These build further to help you achieve your high-level goals, which eventually culminate in your personal philosophy. It’s worth noting that low-level and even mid-level goals can appear to be innate at first. But until you think through this process carefully and do a little self- reflection, you may not realise how the smaller goals act as a stepping stone to the larger ones and eventually form the basis of your personal philosophy. 5 questions to ask yourself when developing your personal philosophy What core values describe me best? Your core values lay the foundation of who you are as an individual. By understanding these values, you can establish your moral compass and then align your values with actions to successfully achieve your goals. Now, think about why these core values are important to you. Write down your core values with a description of how you perceive them – then add a few sentences on how you want to create the actions that help to align you with those core values. What habits must you develop to relate to those values? How do I measure success? What do words like “success” or “empower” mean to you? Everyone wants to be successful but success looks different to everyone. Try to understand success as it relates to you, and not by necessarily following someone else’s model of success. Then think about the actions you need to achieve it. You can even dissect your success into different areas, metrics and timeframes, such as family and work now or family and work one year from now, etc. This will empower you to define success but only according to the unique metrics and challenges you have set out. This will then help you to come up with an outline for achieving success. What am I passionate about? Excited to wake up each day? What gets you excited? What gives you a sense of satisfaction and achievement at the end of each day? List out your passions and motivations. What are my strengths? Identifying your strengths and understanding how they will translate into the actions you take will help you further understand the things you excel at and the things you need to improve on. Create a list of traits that help you thrive. Add these strengths to your personal philosophy as they will allow you to flourish and create a ‘flow state’ that will contribute to your successes. What does meaningfulness mean to me? Looking at a dashboard of instruments in front of you, each dial would undoubtedly hold a differentlevel of importance, depending on your unique journey. Needs are much the same and each person will have their own unique set of needs that, once discovered, allows us to be the most fulfilled version of ourselves. List what those needs are at the moment and how you want to successfully meet those needs in the future. Take your answers and link and connect your values, goals, strengths and needs and metrics of success into a few sentences that define your answers. Then condense these sentences into one sentence that sums up your life motivation and goals. This is your personal philosophy. Journeying from where you are to where you want to be With time, your personal philosophy will evolve and you may redefine it in small ways the more you grow, learn and adapt on your journey. By developing your personal philosophy, you will effectively point yourself in the right direction, and every small step will take you closer to your ultimate goal. It will prepare you in a way to make your actions more deliberate and driven, where you will learn to establish an inner guidance mechanism and learn first-hand about creating boundaries. All of this combined will help you keep track of where you are in life and where you want to be or should be. Follow me on LinkedIn, and visit my website for more info! Ben Warnes, Executive Contributor Brainz Magazine Ben Warnes is a Transformational Leadership and Life Coach. He employs his signature LMA Coaching Framework with his clients to help them understand where they are and partners with them on their journey to where they want to be. He has an MBA in Leadership and Management and is a certified ICF and EMCC Transformational Coach. An advocate of Flow, Mindfulness and Positive Psychology he is dedicated to helping others find their Meaningfulness. He is the founder of the Listening Mindset Action (LMA) Framework, developing it to coach remarkable people to achieve incredible goals. He believes no goal is too small and no dream is too big. Having started his first business at the age of 14, he has worked for blue chip companies and started multiple successful businesses in London and New York. He still runs Westongate a successful high-end property development company in Surrey England. Ben knows from experience the path to success is littered with obstacles and believes the obstacle often is the way. He is currently working “Find your meaningfulness,” a framework for maximising potential life satisfaction and fulfilment.

Written by: Juanita Viale, 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. One of the lessons the world is learning right now with the heartfelt loss of the world’s longest-running monarch Queen Elizabeth II is how far-reaching the impact of a steadfast presence can be. As a global leader with a 70-year tenure, Queen Elizabeth II is known for her stoic leadership despite the hardest of challenges and complexities that come with the responsibility of a royal crown. The mental aptitude and discipline could almost be seen as spiritual as it was clear that the queen’s devotion and agency to upholding the embodiment of the crown was her life’s purpose. It was through her steadfast presence that the people of the United Kingdom and all the countries of the Commonwealth and territories felt a matriarchal connection to the royal family. A presence that for many were rooted in their emotional psychology for most of their lives. As we all each wear our crowns of higher purpose, the willingness and courage to change our lives towards that purpose is something that for many of us seems daunting and downright scary. We hold on tight to our limiting beliefs and negative experiences of our past that hinder us from even daring to take on the challenge of changing our lives. The question to ask ourselves is are we currently running towards our fulfillment or chained to our past by replaying the movie of our deepest sorrows? At the fundamental level of personal development is our ability to be present enough to identify where our focus and awareness are oriented. The chaotic daily grind of our personal lives and work tends to create enough distraction that we feel like our lives are being directed by something other than ourselves. The hamster wheel effect renders us too distracted to be consciously aware of our thoughts and ill-equipped to feel and cope with negative and uncomfortable feelings as emotions run rampant in our bodies. Presence is a skill. When we develop the skills of being present, we garner perspective, motivation, and agency to redirect our lives in the direction of our dreams and purpose. Here are 4 mindful ways to develop your skill of being present so that this can become your constant state of consciousness, a steadfast presence. 1. Meditate It is through the quieting of our mind of the constant egoic chatter that creates a space where we can observe our thoughts and habitual patterns of thinking. Meditation not only helps us to raise our conscious awareness but also helps us to see things as they are instead of how we want them to be. This type of mindful observation is what offers the opportunity to redirect your thoughts and actions. You gain an expanded conscious awareness through your meditation practice. 2. Breathe Our life force energy is our breath. When we are experiencing stress, our breathing is shallow, which affects our entire body and our nervous system. It acts as a barometer of your overall well-being. By using your breath as an anchor in meditation, it gives you a natural focus which is helpful if you are new to meditation. If you take a few deep breaths during stressful situations, it interrupts your pattern of thought and the biochemical reactions your body is producing in response to the stressful stimuli. STOP (stop-take a breath-observe-proceed) is often used in the Mindfulness-Based Stress Reduction (MBSR) program created by Jon Kabat-Zinn. It allows you to reconnect back to your body when it has been hijacked by emotional pain, physical pain, and stress. 3. Feel and identify your emotions We can control what we don’t know. According to the National Institute of Mental Health (NIMH), one of the leading causes of mental illness is anxiety afflicting 264 million people around the world which is 3.6% of the world’s population. By allowing ourselves to mindfully feel our emotions and identify them without judgment, we can increase our ability to be present when our good/bad emotions arise. This helps to lower the intensity of the emotions since you can identify them quickly. Feel the emotion in your body and notice the sensation, such as a tightened stomach, pain in the neck or headache, or a fast heart rate. These reactions help you keep a mental note of how you are reacting to your emotions. 4. Loving-kindness Daily life presents us with many discomforts from the behaviour of others and the events that unfold during the day, such as rude drivers, conflicts with your boss or colleagues, and/or relationship issues with your family or friends. While you can’t control the behaviors of others, you can choose how you want to respond to them. What we practice is what we cultivate. When you send people loving-kindness through well-wishes or a compassionate image in your mind, you are expanding that energy within yourself. Practiced enough, you become more loving, tolerant, forgiving, less judging, and more compassionate which expands that energy within you as you share it with others. As the world continues to undergo massive changes post-Covid in the global economy, geopolitics, mental health, and climate change, we can follow Queen Elizabeth’s impeccable example of steadfast presence to help us ride out the storms in the sea of life. For Conscious Mindset coaching sessions, email me at madameviale@gmail.com. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Juanita! Juanita Viale, Executive Contributor Brainz Magazine Juanita Viale guides and coaches motivated entrepreneurs and companies to Consciously boost their brand and effectively share their unique stories. Based on the French Riviera, she provides personal Conscious marketing, positive leadership, and mindfulness coaching services. Juanita's "Conscious Boosting" approach is based on a mindful framework of intention, connection, and authenticity. These elements serve as the foundations for delivering messages that resonate and inspire people to identify and engage with You and your Brand. ​As a certified Meditation and Mindfulness Teacher, she gently guides You to reconnect with your truest authentic self and help you get aligned with your intentions.

Brainz Magazine Exclusive Interview Dr. Leslie Davis is a Licensed Clinical Professional Counselor, National Certified Counselor, and Relationship Coach in O’Fallon, IL. Using an emotion-focused approach, she empowers women and youth with tools to improve their relationships and self-esteem while coping with anxiety and depression. Her podcast, She Matters with Dr. Leslie Davis, empowers single moms around the world to develop healthy attachments, with the goal of reducing depression and suicidal ideation. As the Founder and Executive Director of Hearts in Faith, NFP, Dr. Davis brings awareness to and addresses the experiences of single mothers, single fathers, and youth. In response to the needs of the community, she developed a thriving youth violence prevention program called Heart Beats that assists youth deemed to be violent offenders involved with the juvenile justice system. Her 12 years of crisis management as a Licensed Child Welfare Worker in Illinois have allowed her to impact numerous youth and families involved with the Illinois Department of Children and Family Services. Dr. Davis holds a BA in Sociology from Wheaton College and an MA in Professional Counseling from McKendree University. She is the second doctor in her family, following her mother’s footsteps, from Regent University, as she holds a Doctorate of Philosophy in Counseling and Psychological Studies with a concentration on Marriage and Family Ministry. Her favorite way to practice self-care is training as a Blue belt in Brazilian jiu-jitsu at 10th Planet O’Fallon, IL. We will dig deeper into your work below, but could you start by introducing yourself and who Dr. Leslie Davis is as a person? I am a single mother to an amazing heart warrior named Judah who loves to call me Boss Mom. I am a woman of faith, strong-willed, and full of fire. As an Orthodox Christian, my faith guides me in all that I do, providing me with purpose and direction. One of my favorite quotes that perfectly describes me is “though she be but little, she is fierce.” I’m a tiny woman standing at only 4’11” and once I set my mind and heart to accomplish a goal, I don’t allow anything, including my own fears, to deter me from my purpose. I always seek to find the good in others to empower them to see the good within themselves. You have so many impressive and inspiring titles and degrees. Would you like to tell us about your success story and how you ended up where you are today? I am a single mom who was raised by a single mom. My mother, also known as Dr. Davis, modeled how to be a Strong Black Woman, and I carry the strength she gave me into my life’s work. At the age of 13, my life’s purpose was revealed to me. I knew then that I had a natural gift of helping others resolve concerns within their relationships, as friends and sometimes adults would ask me for advice. This is when I was introduced to the idea of becoming a counselor. As I pursued various degrees, I was always challenged to write down my goals and reasons for pursuing the degrees. I still have these essays and recently took some time to reflect on what I’ve written. It’s amazing to see how I’ve been able to stay on the path to earning a PhD, start a private practice as a psychotherapist, develop a relationship coaching business, and do it all against the odds as a Black single mother in America. I know without a doubt it is by the grace of God that I have accomplished my goals, and as my grandmother said, “God is able.” Single parents, especially single mothers, feel worse and worse psychologically every year. Mental illness and suicidal thoughts are becoming more common. What can the common man do to support these women and bring attention to the stigma that exists regarding talking about the ill health of single mothers? First, it’s important to know that asking the single mom if she is thinking about suicide does not put the idea in her head to go forth with the act. In fact, asking the question opens the door for connection, which is what she needs. Supporting a single mother in need of connection requires a sense of empathy. You may not understand her experience but being empathetic will create a sense of safety for her to know someone cares and is concerned about her well-being. Many survivors of suicide will say that when they felt at their lowest and finally attempted self-harm, it was because they felt a lack of connection to others. They may have been surrounded by friends and family, but they didn’t feel connected. This is the reason it is so important for a friend or loved one to ask the question and create a connection, because the single mom who presents herself as strong may in fact be very broken inside. What can a toxic relationship look like? Toxicity in relationships can be very crafty and often misinterpreted by the victim in the relationship. Toxic behaviors can initially appear as a deep concern by your partner, which can easily turn into controlling behavior. Toxic relationships may initially appear to be full of passion, but at some point in the relationship, passion becomes fuel for the fire that burns the heart and soul. Toxic behaviors committed by you or your partner sometimes lead to intimate partner violence, which is unquestionably toxic. You will know you’re in a toxic relationship if the person you become in the relationship is not the person you want to be. Your friends and family may comment on how much you’ve changed, and you will likely ignore their comments until you look in the mirror and you no longer recognize whom you see. That’s when it’s time to hit control-alt-delete, and reboot yourself. Can you give us 3 tips on how to identify and establish healthy connections? There are many aspects to consider when identifying a healthy connection, but here are three simple keys: A key to knowing you have developed a healthy connection is having a sense that you can be who you truly are without judgment. There will be a sense of peace when you are with or without the person. A healthy connection will challenge you as well as give you nourishment to grow and develop in various areas of your life, especially the parts of yourself that have been hidden. In order to establish healthy connections, one must release anxiety and fear associated with past relationships that have been damaging. Seek partnership with individuals who display a healthy attachment style. Tell us more about your program Heart Beats! How does it work? Heart Beats is a 12-week youth violence prevention program that I developed to empower male and female teens who have participated in violence as a witness, victim, or perpetrator. Youth are empowered with tools to help them to develop healthy connections with themselves, their family and peers. Parental involvement is mandatory in order for the youth to graduate from the program. A few topics covered in the program include communication skills, the cycle of violence, healthy vs. toxic relationships, the cycle of anger, empathy vs. sympathy, building healthy connections, etc. The majority of youth who have participated in the program were court-ordered to the program due to committing violent crimes. They have been deemed aggressive offenders by society and the court system, but I see them as individuals who have been broken and deserve the opportunity to heal and develop healthy relationships. You have a Blue belt in Brazilian jiu-jitsu, which is really impressive! When and why did you start practising this sport? I began my jiu-jitsu journey in 2017, the year I committed to finding an avenue to develop strength in all areas (mind, body, and soul) and jiu-jitsu did that for me. I remember entering the 10th Planet Jiu Jitsu academy in O’Fallon, IL, not knowing a soul in the room or what to do. The instructor that day was a young man named Jason, whom I now call my brother, and he showed me a basic move called “shrimping.” It was awkward, moving my body in a way I had never moved before. But within a few minutes of training, I was committed to the journey of learning this amazing martial art called jiu-jitsu, also known as “the gentle art.” I remember experiencing an awakening to a deeper sense of confidence, strength, and fearlessness, and I never wanted to lose that feeling. Not only has jiu-jitsu provided me with strength and empowerment, but jiu-jitsu also provides an opportunity for connection with others and myself. I’ve been on this journey for five years, and I’m certain I’ll continue training jiu-jitsu for the rest of my life. Finally, what are your next steps in your career and how can someone get in contact with you? As a single mom who struggled for many years in toxic relationships, my mission is to empower single mothers around the world to develop healthy connections. Since earning my doctorate in Counseling and Psychological Studies from Regent University in Virginia Beach, Virginia, I have enjoyed various avenues to connect with women seeking healing from toxic relationships. Whether it be connecting with women one-on-one during therapy or relationship coaching or engaging a room full of women who want to create stronger connections through sisterhood, my desire is to make a global impact on women in need of empowerment. In 2023 I would love to speak with more women in intimate settings to empower them in their journey of healing from toxic relationships. You can connect with me via email, Instagram, and Facebook. My contact information can be found on my website www.ldcoachingandconsulting.com