Ashley Semmens is a former Royal Australian Navy Clearance Diver who served for 18 years, specialising in explosive ordnance disposal. He has deployed multiple times, including to Afghanistan, and participated in Australia's military withdrawal in 2021. After surviving trauma from an IED attack, a sniper incident, and a horrific shark attack aftermath in Sydney Harbour, Ashley was medically discharged due to PTSD. Now, he's preparing to swim the English Channel — not just any swim, but on his back, using fins. It's a fundraising mission for the Navy Clearance Diver Trust and a deeply personal journey into fear, resilience, and purpose. In this episode, Ash opens up about overcoming fear of the water, losing close mates, post-service mental health, and how he’s turning pain into a platform for support and recovery. Key Moments 00:00 – Ben and Tim intro the episode and Ash’s unique goal: finning across the English Channel01:14 – Comparison to Sam Penny’s Channel swim (Season 1, Episode 27)01:40 – Ash’s clearance diving background and fear of water after trauma02:45 – Military and Afghanistan service; PTSD and recovery journey04:00 – Ash joins the conversation, starts with early life and growing up in Adelaide06:00 – Competitive swimming as a teen; early struggles and successes07:45 – 2003: Racing against Grant Hackett at Nationals09:18 – Backstroke vs freestyle debate; Ash’s short course gold medal (with caveats)10:00 – Natural transition to the Navy from competitive sport11:01 – Joining as a direct entry diver and diver vs boatswain's mate decision12:01 – Clearance Diver selection process explained — 10 days of being wet, sandy, and psychologically tested14:07 – What Ash learned about focus, fatigue, and resilience during selection15:00 – 2009 shark attack incident: Ash explains what happened to Paul de Gelder17:34 – Ash’s role in the aftermath: trauma from cleaning the boat, psychological impact18:29 – Lingering fear of large bodies of water, even lakes20:00 – Later incident at Jervis Bay: panic before dive leads to difficult team moment21:12 – Realisation of responsibility and shame around not seeking help22:30 – Stigma and lack of psychological support during service23:45 – What clearance divers do: diving, EOD, underwater repair, and land-based ops25:16 – How Ash ended up doing EOD work in Afghanistan despite being too junior27:22 – Becoming the most junior sailor to deploy for combat operations in Afghanistan28:46 – Motivation to deploy: “It’s like a footballer wanting to play a grand final”29:00 – Getting targeted by an IED during deployment 31:30   About the Bushmaster 34:42   Pressure builds up 39:30   PTSD, cracks, symptoms and care 44:00   ‘More to live for’ – side story 49:10   Medical discharge… and there are no protective factors in the military uniform 51:00   Role identity fusion 54:30   Finning the channel- breaking it down     External Links Navy Clearance Diver Trust Paul de Gelder – Shark Attack Survivor & Advocate S1E27 – Sam Penny swims the English Channel Contact Us www.unforgiving60.comEmail: debrief@unforgiving60.comInstagram & Twitter: @Unforgiving60   Music With thanks to: The Externals – available on Spotify

Jade MacDonald Razvi is a prominent Australian free diver and occupational therapist. She holds the second deepest dive in Australian history and recently won a bronze medal at the Free Diving World Cup. On this episode we talk about Jade’s growing up and freediving- how it works and how she trains. As well as EH4AR (‘everything happens for a reason').   00:40       Starts with Ben’s hijack! 04:15       Jade on her lineage and growing up. 07:15       Sign language demonstration for the podcast audience 11:45       Jade’s swimming background- swimming into life! And swim times. And injuries. 19:00       What is an OT? 23:58       What is freediving? 25:20       Mermaids and Merbutlers 30:05       How Jade got into freediving and explaining competitions 39:00       How Jade rains for freediving…. without deep water. 46:30       Professional freedivers- are they a thing? 48:45       Breaking records! 1:01:33    How does Jade get herself through profound discomfort? 1:04:20    Applying a mantra and meditation in her diving 1:10:15    Can you lose the edge? 1:12:15    What is Jade’s limit? 1:14:00    EH4AR… Jade explains 1:18:20    Book recommendations and audiobook 1:20:45    Jade’s Power song and country music 1:23:25    Underwater predators       External Links Jade’s Insta Martin McPhilimey episode is here   Contact Us   www.unforgiving60.com   Email us at debrief@unforgiving60.com   Instagram, Twitter: @Unforgiving60     Music …. With thanks to: The Externals – available on Spotify Mitchell Martin - available on Spotify  

We first had the privilege of meeting Leigh Anderson on the 2022 Resilience Retreat and have been stoked to stay in touch from there – particularly so given the recent publication of his book, ‘The Paramedic Mindset’.  In this episode, Leigh talk with us about that book, as well as his 14+ years as a paramedic.  Leigh discusses the ups and downs of the role including not only the amazing lifesaving assistance he has provided on countless occasions, but also those rare moments when his best wasn’t good enough.  Along the way, he’s developed some impressive practical tools for grappling with pressure, trauma and failure, which he shares with us as well.    06:00       Leigh’s backstory – paramedicine via a close brush with professional rugby league! 11:15       Ben reveals his ignorance and asks ‘what exactly is a paramedic?!’ 15:30       The human side of paramedicine 17:20       What DON’T you learn at paramedic school?! 19:20       What technique does Leigh recommend to stay calm and think clearly during high stress situations? 23:20       How partners can assist in high pressure situations 29:00       The (often unspoken) excitement of a really nasty job…and how paramedics can deal with continued exposure to trauma 34:00       An alternate (and brilliant) definition of success 37:00       Dealing with failure – and growth from trauma 40:00       The perils of role/identity fusion within paramedicine 46:00       Leigh’s experience on the 2022 Resilience Retreat (on a related note, sign up now for the 2024 Resilience Retreat – 24-27 Oct 2024 in the Gold Coast hinterland!) 48:15       How does Leigh put trauma behind him? 52:00       What is Leigh’s powersong?!  (Maybe not what you’d expect – check it out!)   External Links Leigh’s website and Insta Buy Leigh’s book or audiobook Monica Lewinsky’s TED talk on shame   Contact Us   www.unforgiving60.com   Email us at debrief@unforgiving60.com   Instagram, Twitter: @Unforgiving60     Music …. With thanks to: The Externals – available on Spotify

Kat Rae is an artist who works across an incredible variety of media.  Her confronting work, Deathmin, was recently recognised as winner of the 2024 Napier Waller Art Prize and represents the fourth time Kat has been shortlisted for this prestigious award.  In this podcast, Kat talks about her artistic journey, including her first career within the Australian Army during which time she met her husband Andrew.  Tragically, it was Andrew’s death that inspired her prizewinning piece and Kat very bravely talks to this devastating event and how she channelled this grief and frustration into Deathmin.    06:30       Kat’s background and early years – how she got into art….and the Army! 07:15       Some of Kat’s artistic inspiration included the ‘Angry Penguins’ – many of whom had completed military service 07:40       Art and Army – does that mix?!  11:30       Kat’s time at ADFA – the Australian Defence Force Academy 15:00       The Royal Military College Duntroon – not as much fun as ADFA…. 16:00       Into the big world of Army – Kat’s military career, including a stint within the prestigious Australian Federation Guard 23:00       The tragic death of Kat’s husband Andrew 29:00       Kat discusses her Napier Waller prizewinning piece, Deathmin 36:30        So what is the Napier Waller art prize?  And a little about Kat’s previous entries, including… 40:30       Cloud Slide, Coming Home and Reckoning 48:00       How did it feel to win on her fourth submission? 51:00       With all that she’s experienced – positive and negative – how does Kat now feel when she looks at the Australian Army? 1:02:40    What’s next for Kat – including within the art space?   External Links Kat’s website – katrae.net Kat’s Insta - @kat_a_rae Kat’s 2024 prizewinning Napier Waller submission   Contact Us   www.unforgiving60.com   Email us at debrief@unforgiving60.com   Instagram, Twitter: @Unforgiving60     Music …. With thanks to: The Externals – available on Spotify

This week we host Bill Lennan who will teach us how to be 40% better! He was a kit who was introverted and had social anxiety.. so Bill built his own toolkit.   As Bills tells his story...   Friend: How'd you get that role? Me: Talking with strangers. Friend: What?Talking with strangers is a gateway skill.It enables you to talk with team-mates, stakeholders, leaders, execs, and clients. It also makes interviews way easier.   Let’s get into it     04:50       Bill growing up… and Tim needs to grow up (according to Ben) 06:15       Bill working on cars- Ferraris and more…. 07:30       More beautiful car ever made?                  Ferraris or Lamborghini? 10:15       Life after playing with supercars 12:00       Introversion and anxiety-  Bill’s toolkit 13:45       Everything is a system…. And so understand the mental models 15:00       Dialectical behavioural therapy 20:40       Getting use to discomfort- that is about growth! 22:50       Critical thinking skills- is this unsafe or not. How do you look at scary things? 24:30       The value in physical risk 29:20       Talking AI and software. The future? 33:11       The phones not the problem. It’s the absence of alternatives that is the problem! 34:20       Risks and growing up 36:00       Farming and how rural setting change our focus 38:15       Leaders- system, reps and recipes- ‘latticework’s’. The big models for leadership development 44:15       What is kaizen and why does it work? 46:30       Talking people and performance 52:20       Making tough and unpopular decisions- how to do it if we are overly familiar? 55:50       What’s in Bill’s library 1:00:00    Bill’s Powersong!                          External Links   Bill on Linked In   Contact Us   www.unforgiving60.com   Email us at debrief@unforgiving60.com   Instagram, Twitter: @Unforgiving60     Music …. With thanks to: The Externals – available on Spotify

Tim and Ben love breathing.  Not just for the fact that it keeps them alive (although that is undoubtedly a strong benefit…) but also for the opportunity it gives to tap into the body’s autonomic nervous system and impact its emotional state.  In this episode, they speak with Martin McPhilimey – someone who was researching the impacts of breath long before it was cool - and find out how the differences between some popular breathing techniques and when these are best applied.   07:30       Breath as the ‘core of the dynamic interplay’ between mind and body 08:30       Martin’s background – how he got interested in stress, breathing and sleep 10:30       The link between breathing and sleep 15:00        The importance of being a scientist and a practitioner 16:00       How Martin starts with a new client 21:00       The impacts and requirements for oxygen and carbon dioxide within the body 22:00       What is air hunger, why is it so powerful and what triggers it? 28:50       The benefits of increasing our air hunger tolerance 33:20       Using wearables to monitor and improve your breathing 36:15       Martin’s take on the utility and applicability of some of the more popular breathing techniques, including: 37:00       Box (or combat!) breathing… 38:30       …4-7-8 breathing… 40:25       ..and could 4-7-20 be better than 4-7-8?!... 41:00       …the physiological sigh, and… 43:45       Wim Hof or tummo style hyperventilation techniques 47:30       What Brazilian Jiu-Jitsu can teach you about breath 51:00       Tips and trick for increasing our tolerance to air hunger? 54:30       Martin’s business – Performance Through Health 59:15       The Performance Through Health breath science certification 1:01:30    How to incorporate breathing techniques for children 1:04:00    What does Martin do for Martin?  (Including his jiu-jitsu practice with Ground Control Jiu-Jitsu) External Links Performance Through Health Martin’s Insta – some great stuff on here, give him a follow Martin’s LinkedIn   Contact Us   www.unforgiving60.com   Email us at debrief@unforgiving60.com   Instagram, Twitter: @Unforgiving60     Music …. With thanks to: The Externals – available on Spotify

Dr Andrew Bengsen talks to us this week about controlling ferals! Animals that is. Andrew has over 15 years’ experience in pest animal management or research and has been with the NSW Department of Primary Industries, Vertebrate Pest Research Unit for a decade.  But also we discuss Andrew’s first career in the military- including serving in Rwanda over the period of the tragic and confronting Kibeyo massacre.  We talk about luck- both good and bad. And perspective. As well as Andrews ‘role’ (very poor choice of words Tim) in the recent NSW floods, where Andrew’s family home was destroyed by the rising flood waters.     06:00       Andrew’s growing up and not finishing school. Joining the Army 11:45       Operational deployments being rare. Enter Rwanda 15:00       The complexity and challenges of peacekeeping operations 20:24       22 April 1995, the Kibeyo Massacre 24:00       Post Rwanda study … even without finishing school. 27:20       Being a bouncer in Townsville and learnings 34:00       Continuing study and enter into feral research (zoology and tropical ecology). The impact of feral animals and how we control them 47:20       Complexity! 55:00       Talking about the impact of the NSW Floods 1:01:00    The importance of community during the disaster    More on NSW DPI and Andrews Work is here: https://www.dpi.nsw.gov.au/staff/profiles/andrew-bengsen https://www.linkedin.com/in/andrew-bengsen-b7913a193/   Contact Us   www.unforgiving60.com   Email us at debrief@unforgiving60.com   Instagram, Twitter: @Unforgiving60     Music …. With thanks to: The Externals – available on Spotify Mitchell Martin- available on Spotify

Ruth Clare, quite rightly, describes herself as a “multi-passionate human who doesn't fit neatly into a box!”  Her formal credits include being a TEDx and motivational keynote speaker, award-winning author, embodied speaking coach, performer, mental health and child voice activist, as well as a qualified scientist with demonstrated expertise in authenticity, resilience and change.  In this podcast, Ruth speaks with the boys about her traumatic childhood, which she captures in her truly moving memoir Enemy. But more than this, she also speaks about her growth from that point, and what she’s learned about the mind, the body and human interaction along the way.    04:42       Opening with a sobering quote from Ruth’s book 06:45       What was it like to be living as a child under the spectre of domestic violence? 10:30       Why Ruth wrote her book Enemy and what she’s learnt about some of the drivers for her father’s violence 16:30       Did Ruth ever feel safe at home? 20:30       How Ruth has worked to deal with the trauma that she suffered as a child, including focusing on her internal locus of control 27:00       Broaching the issues of PTSD with people who may be suffering…and the potential downsides of ‘trigger warnings’ 37:15       Discussions on contemporary treatments for PTSD 47:30       Ruth’s resilience tools 52:20       Ruth’s power song!   External Links Ruth’s website Ruth’s Insta Ruth’s book, Enemy   Contact Us   www.unforgiving60.com   Email us at debrief@unforgiving60.com   Instagram, Twitter: @Unforgiving60     Music …. With thanks to: The Externals – available on Spotify

CONTENT WARNING- This episode discusses mental health challenges and suicidal ideations as well as discussing the tragic death of a veteran. Adam Blum had a troubled start to life, plagued by health issues and enduring a debilitating series of surgical procedures. His school years were a torture. Experiencing health and weight issues and diagnosed with ADHD, Adam faced constant bullying. His self-esteem was shattered under the weight of the relentless taunts and physical abuse of his peers. The persistent bullying continued into adulthood and in the workplace. At the age of 22, while suffering from severe depression, Adam decided to take his own life. But one vision and then  a phone call changed his destiny.  We discuss forging fortitude, and how, Adam’s life was saved to enable him to become Adam V2.0  Adam lives in the foothills of the Blue Mountains and is currently a firefighter with the NSW Rural Fire Service (RFS). He is the creator and host of a highly successful podcast called True Blue Conversations (Formerly True Blue History).  Adam is the author of ‘Easy Target’ which he hopes will help others build their own inner strength and self-worth.    04:00       Adam talks growing up, health issues and bullying- and its impact 09:10       Adam’s social networks to combat the negativity 12:30       Adams advice now to his high school self 15:05       ‘I’m not a victim’- the mindset 16:30       Adam talks about the catalytic moment that triggered his suicide attempt 26:13       The psychological angle and link to Adam’s weight and physical appearance. 30:55       Losing fingernails in trying to get through repeated obstacles… what else was Adam doing outside the medical and psychological- the positive people 35:15       Happiness and people/ social connections. Where did Adam find his tribe? 39:05       Adam enabled and facilitated his own turn around- & the secret to success 41:50       Silencing the voice in your head…. And creativity 47:25       Creativity and inspiration- and discipline! 48:55       Why write the book? 49:33       Ben and Tim are two -thirds of an author 54:00       Talking about Nick Hill who Tim and Adam both knew             External Links   www.Adamblum.com.au https://www.bigskypublishing.com.au/adam-blum/ https://www.linkedin.com/in/adam-blum-b49249218/?originalSubdomain=au https://podcasts.apple.com/au/podcast/true-blue-conversations-podcast/id1508857453   Contact Us   www.unforgiving60.com   Email us at debrief@unforgiving60.com   Instagram, Twitter: @Unforgiving60   Music …. With thanks to: The Externals – available on Spotify Mitchell Martin- song ‘Hope’

On Riana during SAS Australia: “She’s a brilliant human. No bullshit, no ego, she just knuckled down and suffered well on the show” - Dr Dan Pronk  In this episode, Ben and Tim speak to television personality, SAS Australia candidate and all round superstar Riana Crehan- footnote that she is also a fellow West Coast Eagle supporter!  Brought up on a chicken farm Riana spent most of her childhood outdoors and dancing. In 2007 Riana got a work experience role with the V8 Supercars working on their onsite broadcast. The rest is (Supercars) history. She is a journalistic icon on the screens of motor sports in Australia. Married to Will Davison (Dick Johnson Racing Supercar driver), Riana balances work and life (including motherhood)-  juggling demanding travel schedules.   You will also have seen Riana when she took part as a contestant on SAS Australia, and she aced it.   And amidst it all Riana manages to also stay fit including through cycling and triathlon.   SHOW NOTES 03:00       On growing up on a chicken farm; dancing and playing sports 08:20       Riana decides to study nursing 09:45       How and where does car racing fit in?! 14:15       Riana the introvert- and talking about how many introverts occupy a ‘stage’ 15:20       Leadership roles and natural talent- does it exist? 17:50       How does Riana deal with criticism- particularly social media warriors 22:20       How can one get interested in Supercars? What is it like? 24:40       Tim talks about working with a Supercars Team- athletes and high performance. Riana gives context? 28:20       The narrowing of sporting margins 31:00       Riana talks about her time on SAS Australia 36:10       Talking imposter syndrome… how to take stock of that. 38:50       Talking shared hardshop and team building 42:10       Dr Dan says that Riana knows about ‘suffering well’. Riana responds and gives context on how she suffers well and what got her through the difficult moments 50:30       On motherhood, and the juggling game of life 55:00       Riana’s power song is here       External Links https://www.rianacrehan.com/about https://www.instagram.com/rianacrehan/?hl=en https://www.supercars.com     Contact Us   www.unforgiving60.com Email us at debrief@unforgiving60.com Instagram, Twitter: @Unforgiving60     Music …. With thanks to: The Externals – available on Spotify And Enjoy Band – available on Spotify

As a special Anzac Day release, please enjoy our chat with MAJGEN (ret’d) Jake Ellwood.  Jake is currently the Chief Executive Officer of the Queensland Reconstruction Authority, a role which puts him at the forefront of reconstruction and resilience within the state, particularly in the face of relentless natural disasters.  And he’s definitely the man for the job, having spent a long, distinguished and varied first career within the Army, rising to the rank of Major General.  In this episode, Jake talks to the boys about his early days, the highlights of his Army career, his philosophy of leadership and character and what he thinks can make a community resilient.    05:20       Straight out of the gate – why ‘Jake’?! 07:30       Jake’s military background, from a private in the Army Reserve….to a Major General in the fulltime Army (including run-ins with both hosts at various points in his career!) 12:00       From such a long, varied and distinguished career, what are the standout moments? 15:48       Jake’s view on character as an indispensable leadership quality… and the role of ethics within this 27:30       Are ‘kids these days’ less resilient than we used to be back in the day? 32:26       Jake’s current role as the CEO of the Queensland Reconstruction Authority 36:30       What are communities doing well to ensure their resilience against – and during – natural disasters? 42:10       What does Jake do for himself? (Answer:  Running!) 45:05       The mental aspects of running – and how to overcome the mental difficulties of running 48:30       Jake on running the 2018 Boston Marathon (renowned as one of the most miserable Bostons ever! Check this out!) 52:44       Jake on Run Army, its beginnings and what it means to him 1:04:20    Jake looking forward to running the 2024 Run Army in a week’s time (postscript – while Jake spoke about doing this race at a casual, enjoyable pace, it turns out his version of ‘casual’ is probably different to most of ours – he came in the top 60 in just over 40 minutes!) 1:10:41    What is Jake’s ‘power song’?     External Links Run Army Dr Simon Longstaff, Executive Director of The Ethics Centre Queensland Reconstruction Authority   Contact Us   www.unforgiving60.com   Email us at debrief@unforgiving60.com   Instagram, Twitter: @Unforgiving60     Music …. With thanks to: The Externals – available on Spotify

This week’s guest is Dr Luana Main, a Senior Lecturer in Applied Sport Science at Deakin University.  An athlete herself, Luana’s research focuses on optimizing human performance and, in particular, finding the sweet spot between optimal load and overtraining.  She has applied this research in areas including elite sport and the military and talks with Ben and Tim about how we can all apply some of these same concepts in our day-to-day lives.   04:45       Luana’s background – and the third-year uni lecture that sparked her lifelong interest in overtraining syndrome.  07:00       First of all – what is overtraining?! 08:20       There’s a number of biomarkers associated with overtraining, but what are the subjective indications that someone might be overtraining?  (PS – based on Luana’s response, there is potential that Tim is overtraining……) 09:30       Are subjective measures of diagnosing overtraining as effective as objective measures? 13:00       How can we get better at the basics, when it comes to lowering our steady state stress load? 14:40       Heart rate variability as a measure of stress 17:00       Discussion on wearables 20:55       What are the non-negotiables when it comes to improving performance?  And how exactly do we do these? 25:15       Luana’s work with the military 29:30       The impact of overtraining on cognitive function 33:50       Luana on ‘the good, the bad and the ugly’ of stress 39:00       What areas of research would Luana love to get into next? 41:20        What does Luana do for herself?   External Links The Stroop Test – give it a go! Luana’s LinkedIn Luana’s research and publications Luana’s work at Deakin University   Contact Us   www.unforgiving60.com   Email us at debrief@unforgiving60.com   Instagram, Twitter: @Unforgiving60     Music …. With thanks to: The Externals – available on Spotify

Ben and Tim try to remember what an 'RV' actually is.... reconciliation and reflection, before we talk about our respective travel. From Morocco, Barcelona, Chicago, Brisbane, Hobart .... and more! Then reflections on Jaz Diab, Dr Rob Barbour, Ian Prior and the Festival of Veterans Art.   Then as usual talking rubbish about the perfect Easter Egg, Popcorn from Chicago..... and encouraging outright criticism!   Music: With thanks to The Externals as well as Ben Frichot   Contact: www.unforgiving60.com debrief@unforgiving60.com     

In this episode, Ben and Tim speak to Rachel Vickery.  Rachel spent her formative years as a national level gymnast and Commonwealth Games representative for her native New Zealand before training as a respiratory physiotherapist.  Drawing from this unique background, Rachel now works to help people increase their performance in domains ranging from NBA basketball to the boardroom.  Rachel shares her thoughts on how to deal with stress, both in your daily life and at ‘go time’ and provides a unique insight into some of the pressures faced by athletes and coaches at the elite levels of sport.  And to wrap it up, she gives us not just one, but four power songs!     05:11       As customary in season five, the boys bang on about how hot their podcast studio is – and ask Rachel is “Bikram Podcasting” is good for recovery?! 06:30       Rachel’s background – personal, sporting and professional, including her exploits as a national level gymnast 10:40       Good for a Girl – excellent book by US middle distance runner Lauren Fleshman 11:15       The pressure of ‘Growing Up In Lycra’ – training and competing in aesthetic sports, particularly as a female and particularly during puberty 16:00       The devastating impacts of RED-S (Relative Energy Deficiency in Sport) 24:24       A discussion of the importance and impacts of menstruation on female athletic development 28:30       Rachel’s work on a report into the cultural problems inside NZ gymnastics 33:30       We’ve heard of athletes being bullied, but coaches are not immune from bullying either 39:50       The importance of maximising the buffer between steady state and ‘go time’ by lowering your steady state stress – and the potential for ‘fear of success’ 44:00       How do we lower both steady state pressure and ‘go time’ arousal state? 48:30       Rachel talks to the negative impacts of alcohol on athletic performance – and Tim offers a powerful counter-factual! 49:30       Shifting the narrative from fear to gratitude – and the importance of doing the common uncommonly well 51:40       Getting rid of toxins – dietary and otherwise – from your life 54:00       Rachel’s three point ‘get out of jail card’ 56:20       The ‘three dickhead rule’ (…or how to check if you’re the dickhead!) 57:30       Rachel on the shortfalls on the current ‘breathwork’ fad 1:12:30    What does Rachel do for herself? Including long-distance travel thoughts 1:18:00    The importance of conducting experiments on yourself to work out what is going to help your recovery 1:20:30    Rachel’s power song(s)!!     External Links Rachel’s website – https://rachelvickery.com/ Gymnastics New Zealand Independent Report – co-authored by Rachel Rachel’s LinkedIn Rachel’s Breathing Baseline Reset & Habit Breaker   Contact Us   www.unforgiving60.com   Email us at debrief@unforgiving60.com   Instagram, Twitter: @Unforgiving60     Music …. With thanks to: The Externals – available on Spotify

Do you believe that being creativity builds resilience? Well this week we aim to convince you so get ready. In support of the the upcoming www.fova.org.au we outline how: when you engage in creative activities, you increase your brain’s capacity for creative thinking, pattern recognition, and developing visual-spatial skills. These skills enhance your problem-solving abilities in real-life situations From Ruth Richards (Harvard), “Engaging in creative behaviours, makes us more dynamic, conscious, non-defensive, observant, collaborative, and brave.” “Everyday creative activity is a path to flourishing”- Conner, DeYoung and Silvia  in the Journal of Positive Psychology. Recent experience sampling and diary studies have shown that spending time on creative goals during a day is associated with higher activated positive affect (PA) (flourishing) on that day. The real question isn't "How creative are you?" but rather "How are you creative?" says educational psychologist Donald Treffinger.   Intelligence Summary (INTSUM) 03:30       Announcement from Mark Johnson from anvam.org.au  04:20       What’s the problem that means we need creativity? 05:50       What is flow state? 09:40       What does the research and literature say? 10:30       “Brave, non-defensive and collaborative” 14:50       Laminate your neural pathways! 18:00       From Tara Swart at MiT…. Expose your brain to novelty 20:20       What is creativity for Tim and Ben? 32:15       Why did Ben have a guitar in his backpack in the SAS (artists in foxholes) 35:00       SAS Band Tongue Charge play a cover of ‘Getting Away with It in Afghanistan’… and we talk why?! 44:30       Art and identity 47:00       How do we get going? Go join a pub choir! 52:00       Ben and Tim do galleries and museums 55:00       Tongue Charge play another song: “One Crowded Hour”   References:  www.fova.org.au https://www.anvam.org.au      Contact Us   www.unforgiving60.com   Email us at debrief@unforgiving60.com   Instagram, Twitter: @Unforgiving60       Music …. With thanks to:   Tongue Charge The Externals – available on Spotify Ben Frichot        

Ian Prior is MORE than just a professional rugby player with over a decade of ‘high speed collisions in confined spaces’. He’s incredibly well read and researched. He meditates and practices journaling. He uses ice baths and loves the beach. He’s about performance and optimisation, but uses that to improve his being a dedicated father and husband. This is also a story about tenacity. In the early stages of his career Ian was on the fringes of representative and  first class rugby. But his determination and commitment to self improvement got him playing across three Super Rugby Franchises for over a decade. He talks about ‘how’ and ‘what’ he does. We also talk wicked problems and how they apply to Australian Rugby. Intelligence Summary (INTSUM)     04:00       Start the Bikram Podcast 05:10       Growing Up including in Africa 06:00       Media hasn’t been kind to Zimbabwe- what’s it really like? 08:10       Ian describes his physical stature- and how that fits into rugby 08:50       Superbowl/ NFL v rugby comparison 11:50       Back to Australia after Zimbabwe- school and sport (more of the latter than the former!) 15:05       Are the best sports people generalists or specialists? 16:59       Ian Prior’s three posters on his wall as a kid- Ricky Ponting, Matt Burke and Ben Pronk!? 20:32       Ian gets an opportunity in the Australian U20 rugby side 22:00       Ian Prior hangs up repeatedly on Queensland Red’s coach Ewan McKenzie… and interviewing for the Reds. What three questions did Ewan ask Ian? 25:00       What makes the best players? 28:00       Ian joins the Reds and wins a series 30:00       Does playing a lot of footy together (or anything together) really matter in success? 32:00       Ian moves franchises to the Brumbies…. Why? Life in Canberra. 37:15       How does leadership work in a rugby club? 41:10       Resilience Shepherds in rugby- some good examples 44:20       Ian moves to the Western Force 50:10       Ian’s journaling, meditation and grounding and its importance to performance 57:00       Ice baths? Stretching…. How to wind down 58:20       Talking strength and conditioning, loads and training blocks 1:06:00    Ian’s leadership- how did he Captain the Western Force? 1:16:20    Talking Australian Rugby and wicked problems.         References:   About Ian Prior  Sydney Morning Herald Article on Australian Rugby ‘Wicked Problems’ article Rittel and Webber ‘Positive Visualization and Its Effects on Strength Training’- Watkins and Turner https://westernforce.rugby       Contact Us   www.unforgiving60.com   Email us at debrief@unforgiving60.com   Instagram, Twitter: @Unforgiving60       Music …. With thanks to: The Externals – available on Spotify      

Get a medical degree and then do SAS selection – as a Doctor!? Sounds mad. Well listen in. Born in Kenya, Dr Rob Barbour spent his formative years in Australia gaining a medical degree and serving in the Australian special forces including on peacekeeping missions.Having never lost his love for his birthplace, Rob migrated to Tanzania to start a socially responsible and community conservation orientated safari operation and a private community conservation area.Rob subsequently joined Epic Private Journeys as a partner and private guide in Eastern and Southern Africa where he was able to share with Epic's guests his experience and passion for the natural world and local cultures, as well as his belief in poverty alleviation through conservation. Intelligence Summary (INTSUM)   03:05       Dr Rob Barbour tells the story of growing up in Kenya… and how his family got there! School, farming and childhood adventures. 09:25       Ben has to ask about running…. in Kenya…. And he asks a rugby player! 10:20       The Barbour family considers a move to Australia 11:50       What was eating the livestock!? 12:50       Culture shock- from Kenya to Perth 18:00       Rob is trying to work out what to do after school. Study medicine! 21:20       After medicine Rob thinks about joining the Army- and does! 23:40       Rob is a little lax on entry to the Army 26:20       Rob decides to undertake SAS selection… as a Doctor! 31:00       SAS selection in Rob’s experience 33:33       Tim meets Rob on SAS Selection- Ben reckons it was in the Sick Bay 36:20       What tools does Rob use to keep focussed 29:30       Tools can be simple 41:30       Rob finishes his time in the SAS and moves back to Africa (via PNG) 54:20       Discussing poaching in Africa 58:20       How can you control the incentives against poaching 1:01:10    Similarities between PNG and Africa 1:04:20    Rob explains the migration and safaris 1:11:30    Any good movies on the silver screen that show Africa as it truly is? 1:18:10    Rob’s power song…. Or not?!       More on Rob’s Adventures Here:   https://epicprivatejourneys.com https://www.linkedin.com/company/epic-private-journeys/   https://www.linkedin.com/in/robert-barbour-6b696027/       Contact Us   www.unforgiving60.com   Email us at debrief@unforgiving60.com   Instagram, Twitter: @Unforgiving60       Music …. With thanks to: The Externals – available on Spotify Mitchell Martin- – available on Spotify      

In this episode, we continue our chat with Jaz Diab, the multi-talented former Commanding Officer of the Australian Special Operations Engineer Regiment.  Jaz reflects on her experiences as one of the first females in combat roles within Special Operations, before looking at her transition out of the military and subsequent focus on nuclear science.  Jaz then talks us through some of the difficulties in progressing the conversation related to nuclear energy in Australia, as well as her role as the President of Women in Nuclear – Australia.   01:30       Was Jaz forging a new path for women through her example in the Army? (Spoiler alert:  she absolutely was.  We just wanted to see if she thought she was at the time!) 03:50       Reflections on the parallels with Monika Georgieva’s trailblazing role as a female within the infantry corps (check out our episode with Monika back in Season 2 Episode 3) 06:45       Jaz’s role as an Explosive Ordnance Disposal technician – bomb disposal!  The pressure of the role – physical and psychological. And just how accurate is the movie The Hurt Locker?! 13:30       Ben goes off on a tangential rant about restocking the fridge when you take a cold beverage…. 14:00       Tim brings the conversation back on track by asking about Jaz’s experience as an aide to the Chief of Army 15:00       Reflections from the top – the pressures on leaders of big organisations 21:45       Tim remembers trying to beat the Chief of Army in a run 22:40       Jaz leaves the Army – and gets even more interested in nukes!  Plus her reflections on why Australia has such difficulties considering nuclear power as a potential alternative to fossil fuels 26:30       The risks of nuclear power – are they overblown given modern technology?  And how can we safely dispose of nuclear waste? 31:30       The difference between fission and fusion – and how feasible is cold fusion? 32:30       Jaz’s role as President of Women in Nuclear – Australia 37:00       Being a mum – harder than defusing bombs!  Jaz talks to her experience as the mother of a gorgeous little girl with achondroplasia – a form of dwarfism. 41:20       On finding out about her daughter’s condition – and dealing with this news and what it meant for her child 46:00       How has Jaz and her partner worked through these challenges    External Links ANVAM – Australian National Veterans Arts Museum – www.anvam.org.au   Contact Us   www.unforgiving60.com   Email us at debrief@unforgiving60.com   Instagram, Twitter: @Unforgiving60       Music …. With thanks to: The Externals – available on Spotify

In this special double episode, we talk with Jaz Diab – a mum, a self-described ‘nerd’ and crochet aficionado, who also happens to be a nuclear scientist and the former Commanding Officer of the Australian Special Operations Engineer Regiment.  Jaz talks us through her childhood, getting bitten by the science bug and her eventual entry into the military, as well as her experiences as a (very humble) trailblazer for females in combat roles.  And along the way, reflects on some of the key decisions she’s made throughout her life and the potential crossover between Broadway actors and Army officers!     05:40       Ben inadvertently realises that the podcast’s highest rating show was the one where he spoke the least! 07:40       About Jaz – early childhood, tragedy within the family and how close she is with her siblings 13:00       Jaz’s parents.. or when an Egyptian guy meets a Finnish girl in Australia…. 15:00       On being a nerd 15:50       Career choices – Army or Broadway?! 17:45       As a leader – be authentic or ‘fake it ‘til you make it’? Plus public speaking as a leadership skill 26:00       When did Jaz get interested in science? 28:00       Jaz’s entry into the Army – and her family background in the military 29:10       A quick exploration of the Finnish concept of sisu – courtesy of Jaz’s grandfather 32:10       Jaz’s experience at the Australian Defence Force Academy 34:00       The highlights of Jaz’s military career 35:30       Jaz as a pioneering female in a combat corps – and how she found the environment there.  Plus her work within the Incident Response Regiment (IRR) 37:30       IRR’s transition into the Special Operations Engineering Regiment – and its role in Afghanistan.  And Jaz’s experience as the Commanding Officer of the unit.     External Links ANVAM – Australian National Veterans Arts Museum – www.anvam.org.au   Contact Us   www.unforgiving60.com   Email us at debrief@unforgiving60.com   Instagram, Twitter: @Unforgiving60       Music …. With thanks to: The Externals – available on Spotify

In this RV Ben and Tim discuss last year’s events, why they didn’t podcast last year, and where and what they have been up to.   01:00       Where have we been and why have we been off air? 01:50       Thanks to you and Vale Tim ‘Robbo’ Robertson- an inspiration to us 06:30       Tim runs The Wine Marathon 09:30       Ben talks running 14:00       Talking about 2023 travel destinations 15:00       Languages…. And Emily drops in to give an opinion 26:30       Tim talks about losing his Dad in October 2023 30:00       Resilience Mentor courses 32:55       Case Study- Leadership- Imposter Syndrome 37:00       Case Study- Police Tactical Group- embracing new and novel solutions (change your prism/ change your game) 42:30       What are our plans for 2024? 44:30       Riding 1100km cross country- the Munda Biddi Trail 52:20       Ben’s stencil art in the office. Ben explains.   Contact Us   www.unforgiving60.com Email us at debrief@unforgiving60.com   Instagram, Twitter: @Unforgiving60     Music …. With thanks to: The Externals – available on Spotify