Ever wondered why some leaders effortlessly navigate global challenges while others struggle with cultural misunderstandings?
Welcome to Upward Spiral, the podcast that believes intentional decisions are the engine for transformative personal growth.
In this powerful episode, "Empathy: The HARD Skill You NEED to Master," we challenge the notion that empathy is merely a "soft skill" and reveal its true power as a hard, functional skill essential for global leadership, sales, and personal connection.
Join host Michelle O'Brien as she sits down with the incredible Mimi Nicklin, a globally recognized empathy advocate, bestselling author, and Chief Empathy Officer. Mimi, with her vast experience living and working across continents, shares profound insights into cultivating cross-cultural empathy.
Discover why active listening is our greatest superpower and how acknowledging the realities of high stress and low time are crucial for practicing empathy in today's demanding world.
We delve into the critical cultural nuances that shape how empathy is expressed and received, offering actionable strategies to avoid misinterpretations in global communications.
Learn how simple, intentional acts – like maintaining eye contact and using names – can dramatically build trust and human connection in any setting.
This conversation is packed with practical takeaways on how empathy isn't just about feeling; it's about making better business decisions, driving productivity in startups, and transforming your approach to leadership and sales.
Michelle also shares her personal journey of adapting to new cultures and how empathy is now paramount in her new global role and upcoming US product launch.
Chapters
00:00 Introduction
05:00 Understanding Cultural Nuances in Empathy
10:01 The Challenges of Practicing Empathy
15:04 Building Empathy Through Observation and Connection
19:55 Practical Tips for Enhancing Empathy
26:36 The Power of Questions in Empathy
30:02 Cultural Differences in Communication
32:47 Breaking the Silence: The Importance of Connection
36:09 Cross-Cultural Empathy in Leadership
39:59 Empathy in Decision Making
46:10 Empathy as a Sales Tool
48:53 Empathy and Productivity in Startups
If you're ready to master this essential hard skill and become a more effective global leader and decision-maker, like, share, and subscribe to Upward Spiral! Let us know in the comments: How has cross-cultural empathy impacted your career or personal life?
Connect with me:
Spotify: https://podcasters.spotify.com/pod/show/theupwardspiral
Apple https://podcasts.apple.com/gb/podcast/the-upward-spiral-with-michelle-obrien/id1746250079
Instagram https://www.instagram.com/upwardspiral.podcast/
TikTok https://www.tiktok.com/@upwardspiral.podcast
LinkedIn: https://www.linkedin.com/company/upwardspiralpodcast
LinkedIn https://www.linkedin.com/in/michellelauraobrien/
Connect with Mimi Nicklin:
Website: https://www.empathyeverywhere.co/
The MiMi YouYou Show - Creating Empathy: https://open.spotify.com/show/5QrhCVxoyKxLhXiIeLpEt3
LinkedIn: https://www.linkedin.com/in/miminicklin/
Books: 'Softening The Edge' & 'Empathy At Work' https://www.amazon.sg/Softening-Edge-humanitys-leadership-changing/dp/9948340094
#empathy #leadership #crossculturalcommunication #globalsales #decisionmaking #personalgrowth #productivity #workplacewellbeing #humanconnection #softskills #hardskills #upwardspiral #podcast #michelleobrien #miminicklin #culturalunderstanding #listeningskills #professionaldevelopment #psychologicalsafety
Feeling stuck or overwhelmed, yearning for a natural path to emotional healing and personal growth? In this transformative episode of the Upward Spiral Podcast, I sit down with the incredible Dr. Marylene Henry (@zazyoga, @breathworkSingapore) to explore the profound power of breathwork and how it can unlock altered states of consciousness and release trapped trauma.
Join us as we delve into how your breath serves as a direct gateway to your emotions and autonomic nervous system, offering a unique tool for self-regulation and profound change. Dr. Henry, a true expert, illuminates various breath techniques for everyday use, from simple practices for anxiety management and achieving calmness, to more advanced modalities like Pranayama and Nadi Shodhana that balance the brain and quiet the mind. We emphasize the critical importance of understanding your nervous system and creating a safe environment for these powerful practices.
Key Takeaways from this Episode:
Your breath is the only autonomic function you can consciously control, making it a powerful tool for self-regulation.
Breath awareness can directly shift your autonomic functions, influencing your emotional and physical states.
Breathwork encompasses a wide range of techniques, from simple belly breathing for relaxation to advanced Pranayama for mental balance.
Understanding your autonomic nervous system is key to effectively using breath for anxiety management and energy regulation.
Nadi Shodhana and other breath techniques can balance brain hemispheres and quiet the mind.
Breathwork can unlock subconscious material, aid in trauma recovery, and facilitate profound emotional healing.
Creating a safe space and surrendering control are essential for a fulfilling breathwork experience.
My own journey illustrates the transformative power of breathwork in achieving personal growth and clarity.
Chapters:
00:00 Introduction
02:40 Understanding Breathwork: A Comprehensive Overview
06:01 The Autonomic Nervous System Explained
09:54 Breath Techniques for Energy and Calmness
12:15 Breathing Techniques for Anxiety Management
18:43 Exploring Nadi Shodhana and Its Benefits
21:59 Pranayama: The Art of Breath Control
24:49 Breathwork for Altered States of Consciousness
28:32 Facilitating Breathwork: Creating Safe Spaces
29:53 The Art of Conscious Connected Breathing
32:08 Understanding the Stress Cycle in Breathwork
35:50 Navigating Breathwork Experiences: Safety and Regulation
40:35 Surrendering Control: The Journey of Breathwork
46:58 Connecting with the Subconscious: Messages from Beyond
52:34 The Healing Power of Breathwork: Personal Stories and Insights
54:01 From Corporate to Healing: Michelle's Journey in Breathwork
If you're ready to unlock your full potential and create an upward spiral in your life, hit subscribe and join our community!
Listen to the full episode on your favorite podcast platform:
🎧 Spotify: https://podcasters.spotify.com/pod/show/theupwardspiral
🍎 Apple Podcasts: https://podcasts.apple.com/gb/podcast/the-upward-spiral-with-michelle-obrien/id1746250079
Connect with Michelle & Upward Spiral:
📸 Instagram: https://www.instagram.com/upwardspiral.podcast/
➡️ TikTok: https://www.tiktok.com/@upwardspiral.podcast
🔗 LinkedIn (Podcast): https://www.linkedin.com/company/upwardspiralpodcast
🔗 LinkedIn (Michelle): https://www.linkedin.com/in/michellelauraobrien/
📸 Instagram (Michelle): https://www.instagram.com/michellemakesdecisions
Connect with Dr. Marylene Henry:
📸 Instagram: @zazyoga & @breathworkSingapore
🌐 Website: https://www.theyogahouse.sg/breathwork
Are you running on fumes? 😫 Feeling constantly exhausted and losing your passion? You might be on the path to burnout. In this crucial episode of the Upward Spiral podcast, Michelle O'Brien sits down with Dr. Cheryl Kam, a functional and integrative medicine expert, to break down the 5 stages of burnout and provide actionable strategies to stop it in its tracks.
Dr. Kam and Michelle dive deep into:
The 5 stages of burnout, from the "honeymoon phase" to chronic exhaustion
Recognizing the early warning signs of burnout
Practical, proactive strategies to prevent burnout
The crucial role of self-care, setting boundaries, and building resilience
How functional medicine can support burnout recovery and prevention
Simple strategies and daily habits for building deep and lasting health
This episode is for anyone who wants to:
Understand the nuances of burnout
Take control of their well-being
Create a sustainable, energized life
Break free from the cycle of stress and exhaustion
Thrive, not just survive, in today’s demanding world
Key Takeaways:
Burnout isn't an all-or-nothing state; it progresses through stages.
Early recognition of symptoms is crucial.
Prevention is possible!
Prioritizing your mental and physical health is essential for long-term success and fulfillment.
Chapters
00:00 Introduction
01:36 The Five Stages of Burnout Explained
11:11 Personal Experiences with Burnout
17:13 Recognizing Early Signs of Burnout
20:18 Lifestyle Changes for Preventing Burnout
28:12 The Importance of Community and Support
31:05 Understanding Burnout and Self-Acceptance
34:09 Thriving Beyond Burnout: A Holistic Approach
37:44 Nutritional Foundations for Health
40:28 The Role of Environment in Health
43:31 Building Health vs. Body Composition
46:12 Homeschooling and Self-Connection
51:01 Navigating Parenting and Personal Growth
#burnout #mentalhealth #selfcare #wellness #prevention #functionalmedicine #womenshealth #holistichealth #upwardspiral #podcast #healthylifestyle #energy #stressmanagement
Ready to take control of your well-being and create your own Upward Spiral? Subscribe to the Upward Spiral podcast for more empowering conversations and actionable strategies. Share this episode with anyone who needs to hear this message!
Dr Cheryl Kam Links:
thevibrantlifeacademy.com (Personal)
facebook.com/drcherylkam (Personal)
instagram.com/drcherylkam (Personal)
Upwards Spiral Links:
Upward Spiral Podcast on YouTube: https://www.youtube.com/@UpwardSpiralPodcast
Upward Spiral Podcast on Spotify: https://podcasters.spotify.com/pod/show/theupwardspiral
Upward Spiral Podcast on Apple Podcasts: https://podcasts.apple.com/gb/podcast/the-upward-spiral-with-michelle-obrien/id1746250079
Upward Spiral Podcast on Instagram: https://www.instagram.com/upwardspiral.podcast/
Upward Spiral Podcast on TikTok: https://www.tiktok.com/@upwardspiral.podcast
Upward Spiral Podcast on LinkedIn: https://www.linkedin.com/company/upwardspiralpodcast
Ever wondered "Why am I so addicted to sugar?" especially as you're building positive momentum in your life, maybe even after making big changes like stepping away from alcohol? You're in the right place! Join your host, Michelle O'Brien, on the Upward Spiral Podcast as she dives into the sticky world of sugar addiction and emotional eating with the insightful Nutritional Health Coach, Jasmin Dhillon (host of The Forties Formula!).
On the Upward Spiral, we're all about creating and maintaining positive momentum in your life. This episode is for you if you've noticed sugar creeping in as you make other positive changes, leaving you feeling stuck or worried about your health journey.
In this empowering conversation, you'll discover:
The surprising amount of hidden sugar in everyday foods that can derail your progress.
The intricate connection between your physiological needs, hormonal fluctuations, and intense sugar cravings.
How deep-seated emotional connections to sugar can sabotage your healthy habits.
Practical, science-backed strategies for managing sugar cravings and breaking free from the cycle of restriction and binging.
The crucial role of mindful eating in building a balanced relationship with food.
Insights into how your gut health can influence your cravings and overall well-being.
Actionable steps and nutritional tips to help you create your own upward spiral in your eating habits and overall health journey.
Whether you're an athlete focused on recovery, navigating hormonal changes, or simply seeking to understand and conquer your sugar cravings, this episode offers hope and practical tools to fuel your upward spiral towards a healthier and more fulfilling life.
Key Moments to Tune In For:
Understanding the difference between physiological hunger and emotional cravings for sugar.
Exploring the hormonal and gut health factors driving your sweet tooth.
Relatable personal stories and expert analysis of emotional eating patterns.
Concrete nutritional strategies you can implement today to manage cravings.
The importance of mindful eating and reframing your relationship with treats.
Chapters
00:00 Introduction
05:04 The Science Behind Sugar Consumption
09:56 Personal Stories of Sugar Struggles
14:53 Emotional Connections to Sugar
20:05 Strategies for Managing Sugar Cravings
26:06 Weekend Plans and Celebrations
27:32 Nutrition and Recovery After Running
29:03 The All-or-Nothing Mentality with Food
30:30 Mindful Eating and Treating Yourself
31:58 Understanding Sugar Cravings and Addictions
33:03 Fueling for Endurance Races
36:01 Post-Run Nutrition and Recovery Strategies
38:41 Emotional Connections to Food and Cravings
40:59 Hormonal Fluctuations and Sugar Cravings
44:49 Gut Health and Its Impact on Cravings
49:20 Understanding Gut Health Tests and Their Benefits
About Our Guest:
Jasmin Dhillon is a certified Health Coach, podcast host of The Forties Formula, and the founder of Eat With Jasmin, empowering women to navigate their health journey with practical nutrition and gut health advice. Learn more about Jasmin's work here: eatwithjasmin.com
Connect with Jasmin Dhillon: https://www.linkedin.com/in/jasmin-dhillon-jd1310/
➡️ Subscribe to the Upward Spiral Podcast for more inspiring conversations on creating positive change!
👍 Give this video a thumbs up if you found it helpful!
💬 Share your thoughts and experiences with sugar cravings in the comments below!
🔗 Share this episode with someone on their own upward spiral!
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🎧 Listen on your favorite podcast platform:
Apple Podcasts: https://podcasts.apple.com/gb/podcast/the-upward-spiral-with-michelle-obrien/id1746250079
Spotify: https://podcasters.spotify.com/pod/show/theupwardspiral
Follow us on Instagram: https://www.instagram.com/upwardspiral.podcast/
🎵 Follow us on TikTok: https://www.tiktok.com/@upwardspiral.podcast
💼 Connect on LinkedIn:https://www.linkedin.com/company/upwardspiralpodcast
Are you a parent of young children feeling the constant pull of your phone and worried about how it's impacting your family? In this powerful episode of Upward Spiral, host Michelle O'Brien dives deep with the insightful Dr. Katrina Gisbert Tay (medical doctor, parenting coach, and founder of The Authenticity Institute) to explore the crucial question: How do we truly connect with our family in this digitally saturated age?If you've ever wondered if your screen time is stealing precious moments with your kids, or if you're looking for actionable strategies to be more present and build stronger family bonds, this conversation is a must-listen.In this episode, you'll learn:
The subtle ways parental technology distraction impacts young children's sense of connection and security.
How to recognize the early behavioral changes in your kids that might signal a "digital disconnect."
Practical, real-life strategies for minimizing your own phone use and reclaiming presence with your little ones.
The importance of modeling healthy tech habits for the long term and teaching responsible technology use as they grow.
How to co-create "technology agreements" with your children to foster understanding and collaboration around device usage.
The power of establishing a family vision and values to guide your approach to technology and strengthen your family unit.
Simple yet effective intentional moments and rituals to foster deeper emotional connection and communication.
The importance of self-compassion and embracing imperfection in your parenting journey in the digital age.
Dr. Katrina shares her expert insights and practical coaching techniques, while Michelle brings her relatable experiences as a mum navigating these very challenges. This episode is packed with valuable takeaways for any parent wanting to create an upward spiral of connection, resilience, and family wellbeing in the face of ever-present technology.
Chapters
00:00 Introduction
04:01 The Role of Technology in Parenting
10:02 Building Family Values and Resilience
14:07 Navigating the Virtual World
19:56 Integrating Technology Mindfully
24:00 Creating Technology Agreements with Kids
29:32 Navigating Technology and Family Connections
32:01 Establishing Family Vision and Values
35:01 Fostering Resilience and Acceptance in Children
38:12 Engaging Family Conversations for Closeness
41:04 Creating Intentional Family Moments
44:41 Recognizing Behavioral Changes in Children
47:50 Grounding Yourself as a Parent
51:53 Embracing Imperfection in Parenting
54:50 The Miracle of Ordinary Days
57:00 Intentional Living and Technology Integration
Watch the full episode to gain practical tools and a renewed sense of hope for fostering deeper connections with your family in the digital world!Connect with Michelle & Upward Spiral:
➡️ Subscribe on YouTube: https://www.youtube.com/@UpwardSpiralPodcast🎧 Listen on Spotify: https://podcasters.spotify.com/pod/show/theupwardspiral 🍎 Listen on Apple Podcasts: https://podcasts.apple.com/gb/podcast/the-upward-spiral-with-michelle-obrien/id1746250079 📸 Follow on Instagram: https://www.instagram.com/upwardspiral.podcast/📱 Follow on TikTok: https://www.tiktok.com/@upwardspiral.podcast🔗 Connect on LinkedIn: https://www.linkedin.com/company/upwardspiralpodcastConnect with Dr. Katrina Gisbert Tay:
🔗 Connect on LinkedIn: https://www.linkedin.com/in/katrinagisberttay/overlay/about-this-profile/#parenting #technology #family #screentime #digitalage #mindfulparenting #familyvalues #connection #upwardspiral #podcast #DrKatrinaGisbertTay #MichelleOBrien #resilience #childdevelopment #intentionalparenting
Ever feel like you're putting in the hours, hustling hard in your training, business, or life, but the results just aren't showing up? You might have the right mindset and even be super motivated, yet feel constantly busy, fragmented, and ultimately ineffective.
In this powerful episode of the Upward Spiral Podcast, host Michelle O'Brien sits down with Bernhard Lieder, a three-time triathlon champion and the CEO & Co-Founder of the award-winning Athleaders, to uncover the crucial difference between being busy and operating with a "directed mind."
Bernhard shares his incredible journey from elite athlete to successful entrepreneur, revealing the secrets to peak focus, effective decision making, and building mental resilience that truly moves the needle. Learn how to cut through the noise, prioritize what matters, and apply the focused intention of a sports mindset to achieve tangible results in your business, fitness goals, and everyday life.
Key Takeaways You'll Learn:
Understand why a positive mindset alone isn't always enough and the power of a directed mind for execution and flow states.
Learn Bernhard's insights on effective decision making and why taking action is crucial for progress.
Discover practical strategies for overcoming challenges by preparing your mind for difficult moments.
The importance of cutting out distractions and being clear about your goals to maintain unwavering focus.
How applying deep focus in key areas can lead to mastery and significant impact.
Bernhard's 3 x 90-minute rule for structuring your day for peak performance and maximizing productivity.
The surprising link between a sports mindset and building successful business strategies.
Why discipline and recovery are not just for athletes but essential for sustained peak performance in all areas.
The value of a holistic health approach and how it fuels overall success.
If you're ready to stop being just "busy" and start achieving real, impactful results, this episode is a must-listen!
#UpwardSpiralPodcast #DirectedMind #Focus #PeakPerformance #Productivity #Entrepreneurship #BusinessMindset #PersonalDevelopment #GoalSetting #TimeManagement #MichelleOBrien #BernhardLieder #Athleaders #Motivation #Success #LifeHacks
Connect with Bernhard Lieder & Athleaders:
➡️ LinkedIn: https://www.linkedin.com/in/bernhard-lieder-55311658/
➡️ Website: https://athleaders.co/
Connect with Upward Spiral Podcast:
➡️ Subscribe on YouTube: https://www.youtube.com/@UpwardSpiralPodcast
➡️ Listen on Spotify: https://podcasters.spotify.com/pod/show/theupwardspiral
➡️ Listen on Apple Podcasts: https://podcasts.apple.com/gb/podcast/the-upward-spiral-with-michelle-obrien/id1746250079
➡️ Follow on Instagram: https://www.instagram.com/upwardspiral.podcast/
➡️ Follow on TikTok: https://www.tiktok.com/@upwardspiral.podcast
➡️ Connect on LinkedIn: https://www.linkedin.com/company/upwardspiralpodcast
🔥 Ready to create your own Upward Spiral? Subscribe now and join our community of growth-minded individuals! Don't forget to leave a review and share this episode with someone who needs to hear it
Are you struggling with addiction? Whether it's sugar, social media, or something else, you're not alone. In this powerful episode of the Upward Spiral podcast, host Michelle O'Brien sits down with renowned psychologist Dr. Faust Ruggiero, author of "The Fix Your Addiction Handbook," to explore the psychology of addiction and provide actionable strategies for recovery.
Dr. Ruggiero shares his expert insights on:
Understanding the addiction cycle: How it works and why willpower isn't enough.
Identifying your triggers and root causes: Uncover what's really driving your addictive behaviors.
Practical techniques for breaking free: Learn steps you can take TODAY to manage cravings and build healthy habits.
Maintaining momentum and preventing relapse: Strategies for long-term sobriety and a fulfilling life.
Michelle also gets personal, sharing her own struggles with alcohol and sugar addiction and how these principles apply to overcoming any challenge.
Key Takeaways You'll Learn:
Addiction is a dominating force, but change IS possible.
Self-awareness and brutal honesty are crucial for recovery.
You are not alone: Community support is essential.
Recovery requires a plan and a commitment to action.
Empowerment comes from taking control of your journey.
This episode is for anyone seeking:
Addiction help
Recovery support
Sobriety tips
Personal growth strategies
Practical advice for overcoming challenges
Inspiration for positive change
Don't let addiction control your life any longer. Watch now and start your upward spiral!
Episode Chapters:
00:00 Introduction
10:12 The Cycle of Addiction: Normalization and Progression
20:35 The Neurological and Psychological Factors of Addiction
30:52 Self-Awareness and the Path to Recovery
34:10 Embracing Self-Acceptance and Growth
36:24 The Power of Community in Recovery
41:09 Creating a Practical Recovery Plan
45:05 The Role of Technology in Addiction
50:50 Maintaining Momentum in Recovery
53:19 Understanding Secondary Addictions
01:01:53 Empowerment Through Self-Discovery
Quotes to Inspire You:
"How to solve any addiction."
"Change is possible."
"Everything we need is already inside us."
"You can’t do it alone."
About Our Guest:
Dr. Faust Ruggiero is a renowned psychologist with over 35 years of experience and the author of "The Fix Your Addiction Handbook." His work has helped countless individuals overcome addiction and transform their lives.
Website: www.FaustRuggiero.com
Facebook: https://www.facebook.com/FaustInspire/
Twitter: https://x.com/faustinspire
Connect with Michelle and Upward Spiral:
Spotify: https://podcasters.spotify.com/pod/show/theupwardspiral
Apple Podcasts: https://podcasts.apple.com/gb/podcast/the-upward-spiral-with-michelle-obrien/id1746250079
LinkedIn: https://www.linkedin.com/company/upwardspiralpodcast
#addiction #recovery #sobriety #mentalhealth #personalgrowth #selfimprovement #addictionrecovery #podcast #upwardspiral #FaustRuggiero #selfawareness #practicalstrategies #communitysupport
Ever wondered how to truly improve your metabolic health? It's more than just your weight! Join Michelle O'Brien on the Upward Spiral Podcast as she dives deep with metabolic health expert Amanda Lim (Director of LIFT Clinic) to decode the key markers and actionable strategies you need for a healthier life.
In this eye-opening episode, you'll learn:
What metabolic health REALLY is: It's all about how your body intakes, processes, and stores energy
The crucial markers you NEED to know: Discover the importance of Body Composition, VO2 Max, and Grip Strength – and why BMI is outdated
Why appearance isn't everything: Learn why you can't judge metabolic health by looking at someone
Practical ways to test your metabolic health: From RMR testing to at-home VO2 max estimations
The power of muscle: Understand why muscle is essential for both health and aesthetics ("nature's Spanx!")
Balancing cardio and strength training: Find the sweet spot for building muscle while enjoying endurance activities
Nutrition strategies for metabolic optimization: The critical role of protein intake and avoiding processed foods
The danger of visceral fat: Learn what it is and how to minimize it for better health
Building sustainable habits: Long-term strategies for lasting wellness.
Key Takeaways:
Metabolic health is about more than weight loss.
Understanding your body composition, VO2 max, and grip strength are crucial.
Prioritize muscle building, balance cardio and strength, focus on whole foods and adequate protein, and minimize visceral fat for a healthier, more energized you!
This episode is for anyone seeking to understand their body better, optimize their physical and cognitive performance, break free from feeling stuck, and create positive momentum in their health journey.
About Upward Spiral Podcast: Join host Michelle O'Brien as she explores the power of positive change and continuous improvement. Inspired by her own journey, Michelle invites inspiring guests to share actionable insights and motivation to help you unlock your full potential and live a more fulfilling life.
Connect with Amanda Lim & LIFT Clinic:
➡️ LinkedIn: https://www.linkedin.com/in/coachamandalim/
➡️ Personal Instagram: https://www.instagram.com/coachamandalim/?hl=en
➡️ Website: https://www.liftclinic.org/
➡️ Business Instagram: https://www.instagram.com/liftclinicsg/?hl=en
Connect with Upward Spiral Podcast:
🔗 Subscribe on YouTube: https://www.youtube.com/@UpwardSpiralPodcast
🎧 Listen on Spotify: https://podcasters.spotify.com/pod/show/theupwardspiral
🍎 Listen on Apple Podcasts: https://podcasts.apple.com/gb/podcast/the-upward-spiral-with-michelle-obrien/id1746250079
📸 Follow on Instagram: https://www.instagram.com/upwardspiral.podcast/
📱 Follow on TikTok: https://www.tiktok.com/@upwardspiral.podcast
💼 Connect on LinkedIn: https://www.linkedin.com/company/upwardspiralpodcast
#metabolichealth #nutrition #fitness #weightloss #health #wellness #musclebuilding #strengthtraining #VO2max #bodycomposition #sustainablehealth #upwardspiralpodcast #michelleobrien #amandalim #liftclinic
What are your biggest takeaways about metabolic health? Let us know in the comments below! 👇 Don't forget to LIKE this video, SHARE it with someone who needs this information, and SUBSCRIBE for more empowering conversations on creating positive change in your life!
Can you REALLY get fitter with just 4-second workouts? Join host Michelle O'Brien on this week's Upward Spiral podcast as she dives into the world of time-efficient health strategies with expert guest Jing Zhi Chua.
Tired of feeling like you don't have time for fitness? Jing Zhi, founder of allset.sg and a former Captain in the Singapore Armed Forces Commandos, Ironman triathlete, and ultrarunner, shares his incredible insights on how busy professionals can optimize their health and well-being without sacrificing precious time.
In this eye-opening episode, you'll discover:
⏰ Time, Energy & Money Hacks for Fitness: Understand the real obstacles to staying healthy as we age.
🧠 The Power of Health Literacy: Learn why understanding your body and health history is crucial for effective fitness.
🚫 Ineffective Fitness Approaches: Identify common pitfalls and outdated beliefs about exercise.
🤝 The Social Side of Fitness: Discover how community and connection can boost your motivation and results.
📊 Data-Driven Personalization: Why personalized training based on data is the key to efficiency.
⏱️ The Surprising Science of Short Workouts: Explore innovative testing methods and the potential of ultra-brief, high-intensity exercises – including the mind-blowing benefits of a 4-second workout!
🏋️ Isometric Training Explained: Learn how static exercises can build significant strength and improve tendon health and blood pressure.
🚀 Combining Isometric & Plyometric Power: Discover how to integrate these techniques for optimal performance and running efficiency.
🍎 "Exercise Snacks" for Busy Lives: Incorporate strength training into your daily routine with these time-saving bursts of activity.
Key Takeaways:
Even short bursts of exercise can yield significant results, especially if you're new to fitness.
Understanding your individual strengths and weaknesses through data can drastically improve training efficiency.
Isometric exercises offer a time-efficient way to build strength with minimal or no equipment.
Combining different training modalities can lead to better overall fitness and performance.
Small, consistent "exercise snacks" can be a game-changer for busy individuals.
🔗 Connect with Jing Zhi Chua:
Instagram: https://www.instagram.com/jingzhi.chua/
allset.sg Instagram: https://www.instagram.com/allset.sg/
Substack: https://allset.substack.com
🔗 Connect with Upward Spiral Podcast:
Spotify: https://podcasters.spotify.com/pod/show/theupwardspiral
Apple Podcasts: https://podcasts.apple.com/gb/podcast/the-upward-spiral-with-michelle-obrien/id1746250079
LinkedIn: https://www.linkedin.com/company/upwardspiralpodcast
🔥 Ready to create your own upward spiral of positive change?
➡️ SUBSCRIBE for more insightful conversations and actionable strategies for personal growth and well-being! 👍
LIKE this video if you found these time-efficient fitness tips helpful! 💬
COMMENT below with your thoughts on short workouts and your biggest fitness challenges! 📢
SHARE this episode with anyone who feels like they don't have enough time for their health!
Join the Upward Spiral community and let's create positive momentum together! ✨ #UpwardSpiralPodcast #MichelleOBrien #JingZhiChua #TimeEfficientFitness #BusyProfessionals #HealthOptimization #FourSecondWorkout #IsometricTraining #ExerciseSnacks #HealthyAging #FitnessTips #PersonalGrowth #Podcast
In this powerful episode of the Upward Spiral podcast, host Michelle O'Brien and empathy expert Joseph Cope, M. Ed (The Empathy Guy!), dive deep into cultivating self-empathy as the foundation for personal transformation.
We explore:
The true meaning of empathy (it's NOT just sympathy!)
Why self-empathy is essential for unlocking your potential
Practical strategies to shift from self-criticism to self-compassion
Joseph's "Cargo Model" framework for applying empathy intentionally (a MUST-HEAR!)
Key Takeaways You'll Learn:
How to identify and challenge your inner critic
The difference between empathy and sympathy (and why it matters)
Actionable steps to build self-compassion and foster personal growth
How to transform your values into actionable skills
If you're ready to break free from negative self-talk, create positive momentum, and start living a more fulfilling life, this episode is a game-changer!
Chapters:
0:00 Introduction
3:02 Defining Empathy vs Sympathy
5:56 The Importance of Creating Space for Others
8:59 Empathy in Leadership and Personal Growth
11:53 The Role of Connection in Humanity
15:13 Behavior Change and Autonomy
18:06 Curiosity as a Tool for Empathy
21:06 Drawing Out Emotions in Others
24:00 Self-Empathy and Authenticity
26:55 Reflections on Leadership Styles
30:03 Understanding Life's Algorithms
35:16 Understanding Empathy and Self-Compassion
39:59 The Inner Critic and Its Origins
44:01 Empathy with Intention: The Cargo Model
50:47 Transforming Values into Skills
01:00:09 Fostering Creativity in Parenting
👍 Like this video!
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🎧 Listen to the Upward Spiral Podcast on:
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Apple Podcasts: https://podcasts.apple.com/gb/podcast/the-upward-spiral-with-michelle-obrien/id1746250079
💬 Let us know in the comments: What's your biggest struggle with self-criticism? What resonated with you most in this episode?
🔗 Connect with us:
Michelle O'Brien/Upward Spiral Podcast: https://www.instagram.com/upwardspiral.podcast/ https://www.tiktok.com/@upwardspiral.podcast https://www.linkedin.com/company/upwardspiralpodcast
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Keywords: empathy, self-compassion, inner critic, personal growth, self-empathy, emotional intelligence, behavior change, authenticity, self-improvement, mindset, positive change, Upward Spiral podcast, Michelle O'Brien, Joseph Cope
Ever felt like you've hit rock bottom and wondered how to rise again? In this powerful episode of the Upward Spiral podcast, host Michelle O'Brien sits down with Tim Guest, an Organizational Transformation Consultant and the creator of "The Comeback Plan," to explore the incredible journey of overcoming adversity and finding purpose after hitting life's lowest points.
Tim shares his raw and inspiring story of navigating personal loss, health challenges, and addiction, revealing the strategies he used to rebuild his life and create an epic comeback. This episode is packed with actionable insights on mindset shifts, resilience, and practical tools like journaling and visualization.
🔥 Key Takeaways:
💪 The power of resilience in overcoming adversity.
🧠 Actionable strategies for mindset shifts and personal growth.
✍️ The transformative impact of journaling and visualization.
🧊 How small habits, like ice baths and morning rituals, can lead to significant life changes.
🤝 The importance of community support and mentorship.
🛑 The benefits of experimenting with sobriety and how it can lead to increased clarity and energy.
🔑 Practical steps to plan your own epic comeback.
✨ In this episode, you'll learn:
Tim's journey from success to struggles and his turning point.
The impact of 2020 and how to cope with major life challenges.
How to identify and change destructive habits.
The importance of setting clear goals and visualizing success.
How visualizing progress can motivate and clarify goals.
How to conduct a habit audit to identify destructive behaviors.
How to use morning rituals to set a positive tone for the day.
How to use cold exposure to build mental resilience.
🔗 Connect with Tim Guest:
🎧 Listen to the Upward Spiral Podcast:
Spotify: https://podcasters.spotify.com/pod/show/theupwardspiral
Apple Podcasts: https://podcasts.apple.com/gb/podcast/the-upward-spiral-with-michelle-obrien/id1746250079
📱 Connect with Michelle O'Brien and Upward Spiral:
Episode Chapters:
00:00 Introduction
03:09 Tim's Journey: From Success to Struggles
06:07 Facing Adversity: The Impact of 2020
09:01 Coping Mechanisms: Alcohol and Self-Medication
12:06 The Turning Point: Realizations and Recovery
15:00 Rebuilding Life: New Habits and Mindset
18:06 The Power of Journaling and Visualization
21:01 Ongoing Challenges and Growth
24:00 Conclusion: Embracing Change and Moving Forward
27:26 The Power of Visualization in Sports and Life
30:36 Morning Rituals and Visualization Techniques
33:01 Building Small Habits for Big Changes
36:22 The Impact of Cold Exposure on Mental Resilience
39:16 The Decision to Stop Drinking and Its Effects
42:11 Compounding Changes: From Small Steps to Big Goals
45:08 Creating a Framework for Personal Growth
48:14 Conducting a Habit Audit for Better Living
51:45 Visualizing Progress and Setting Goals
54:10 Launching a Podcast and Helping Others
Keywords: epic comebacks, personal growth, overcoming adversity, mental health, alcohol recovery, self-improvement, resilience, mindset, journaling, visualization, habits, meditation, ice baths, coaching, self-improvement.
Ready to start your own upward spiral? Subscribe to the Upward Spiral podcast for more inspiring stories and actionable tips on personal growth and resilience. Share this episode with someone who needs to hear it! Leave a comment below with your biggest takeaway!
Ever wondered what it truly means to create spaces where everyone feels welcome, whether they drink or not? Join Michelle O'Brien on the Upward Spiral podcast as she dives deep with Chris Cardone, an award-winning mixologist and beverage expert, to redefine drinking culture!
In this powerful episode, Chris shares his personal journey with alcohol, the challenges of navigating social situations as a sober bartender, and his vision for an inclusive, alcohol-free future. We explore the rise of sophisticated non-alcoholic options, the concept of 'zebra striping' 🦓 in drinking habits, and how you can advocate for inclusive drinking in your own life.
Key Takeaways:
Small shifts in mindset can lead to extraordinary transformations. ✨
The drinking culture is evolving, with Gen Z and millennials leading the charge. 🚀
Discover how to create memorable, alcohol-free moments without compromise. 🍹
Learn why inclusive drinking is essential for social and corporate events. 🤝
Crafting non-alcoholic cocktails enhances the dining experience and boosts restaurant sales. 📈
In this episode, you'll learn:
What inclusive drinking really means and why it matters.
How to navigate social situations without alcohol.
The importance of offering sophisticated non-alcoholic options.
Practical steps to advocate for inclusive drinking practices.
The business case for non-alcoholic beverages in the hospitality industry.
Keywords:
inclusive drinking, alcohol-free, social culture, sobriety, personal journey, bartending, community, mental health, alcohol alternatives, socializing, non-alcoholic drinks, sober curious, drinking culture, zebra striping, corporate events, craft cocktails, inclusivity, hospitality industry, sophisticated beverages
Chapters:
00:00 Introduction
06:04 Personal Journey with Alcohol
12:00 The Turning Point: Quitting Alcohol
17:56 Navigating Social Situations as a Sober Bartender
24:04 Understanding the Baseline of Happiness
30:09 Defining Inclusive Drinking
35:50 The Impact of Alcohol on Relationships
36:35 The Rise of Sophisticated Non-Alcoholic Options
39:00 Understanding Zebra Striping in Drinking Culture
41:46 Misconceptions About Non-Alcoholic Drinks
45:16 The Value of Craft Non-Alcoholic Cocktails
47:56 The Business Case for Non-Alcoholic Options
54:05 Inclusive Drinking at Corporate Events
01:07:03 Advocating for Inclusive Drinking Practices
Chris Cardone, the principal owner of Continuous Beverage Solutions, brings over 24 years of bartending, hospitality, and nightlife experience. Learn more about Chris and his work:
LinkedIn: https://www.linkedin.com/in/chris-cardone-77033214/
Website: https://www.continuousbev.com/
Join Michelle as she explores the power of positive change and continuous improvement. Let's unlock your potential and create a life of momentum and fulfillment, one intentional step at a time!
Connect with Upward Spiral:
Spotify: https://podcasters.spotify.com/pod/show/theupwardspiral
Apple Podcasts: https://podcasts.apple.com/gb/podcast/the-upward-spiral-with-michelle-obrien/id1746250079
If you enjoyed this episode, please SHARE it with a friend, leave us a REVIEW, and SUBSCRIBE for more inspiring conversations! What are your thoughts on inclusive drinking? Let us know in the comments below! 👇
#InclusiveDrinking #AlcoholFree #Sobriety #PersonalGrowth #UpwardSpiralPodcast #ChrisCardone #NonAlcoholic #CraftCocktails #Mindset #HospitalityIndustry
Are you curious about alcohol-free travel? Wondering how to plan sober vacations that are both fulfilling and fun? In this episode of the Upward Spiral Podcast, host Michelle O'Brien sits down with Chrissy Gates, an expert Alcohol-Free Travel Advisor, to explore the rising trend of mindful drinking and sober travel.
Join us as we delve into the world of wellness travel, uncovering practical travel tips and strategies for enjoying unforgettable experiences without alcohol. Chrissy shares her expertise on crafting perfect travel itineraries, highlighting the importance of inclusivity and the growing demand for sophisticated non-alcoholic beverages.
In this episode, you’ll discover:
The benefits of alcohol-free vacations and how they can lead to deeper immersion in your travel experiences.
Practical, budget-friendly tips for planning your own sober travel adventures.
Exciting examples of alcohol-free itineraries and destinations that cater to the sober curious and beyond.
How to navigate social situations while staying true to your healthy lifestyle goals.
The growing trends in the travel industry towards inclusivity and luxury experiences for non-drinkers.
The joy of simple experiences and how they can be profound, especially for family travel.
The importance of planning ahead and researching destinations to find the best non-alcoholic options.
The future of alcohol-free travel and the increasing availability of sophisticated non-alcoholic beverages.
How to create and maintain positive momentum in your life through travel and mindful drinking.
Whether you're sober curious, looking to enhance your travel experiences, or simply seeking a healthier way to travel, this episode is packed with actionable insights and inspiration.
Key Keywords: alcohol-free travel, mindful drinking, sober vacations, wellness, travel tips, non-alcoholic beverages, travel itineraries, sober curious, travel experiences, healthy lifestyle, sober travel, alcohol-free vacations, mindful drinking, family travel, vacation planning, travel trends, wellness travel
Episode Chapters:
00:00 Introduction
08:47 Crafting the Perfect Sober Travel Itinerary
18:14 Budget-Friendly Alcohol-Free Travel Tips
23:43 Exciting Alcohol-Free Itineraries and Adventures
30:24 The Joy of Simple Experiences
32:46 Navigating Social Situations on Vacation
36:04 Planning Alcohol-Free Travel
39:39 Exploring Family-Friendly Destinations
44:41 Sober Travel Trends and Recommendations
49:45 The Future of Alcohol-Free Travel
Ready to create your own upward spiral through mindful travel?
Connect with Chrissy Gates:
Connect with Michelle O'Brien & Upward Spiral Podcast:
Spotify: https://podcasters.spotify.com/pod/show/theupwardspiral
Apple Podcasts: https://podcasts.apple.com/gb/podcast/the-upward-spiral-with-michelle-obrien/id1746250079
👉 Subscribe to the Upward Spiral Podcast for more inspiring conversations and actionable tips on creating positive momentum in your life! Share this episode with a friend who's curious about sober travel! What are your favorite alcohol-free travel destinations? Let us know in the comments below!
#AlcoholFreeTravel #SoberVacations #MindfulDrinking #UpwardSpiralPodcast #WellnessTravel
Join Michelle O'Brien on the Upward Spiral podcast as she delves into the transformative power of nature with guest Tom Platts. Discover how Tom's incredible journey of walking the MacRitchie Reservoir daily has not only impacted his own well-being but also fostered a vibrant community and raised awareness for dementia.
Key Takeaways:
Learn how connecting with nature can enhance mindfulness, reduce stress, and spark creativity.
Discover the benefits of community building through shared activities in nature.
Gain insights into the diverse wildlife of Singapore and the importance of conservation.
Find inspiration in Tom's story of turning personal challenges into positive change and community impact.
Chapters
00:00 Introduction
00:49 The Power of Nature on Wellbeing and Personal Growth
01:56 Tom Platt's Journey: From Loneliness to Community
04:49 The Evolution of a Walking Challenge
10:07 Building a Community Through Nature
15:10 Wildlife Encounters: The McRitchie Big Five
19:52 The Fascinating World of Singapore's Wildlife
26:27 Unexpected Encounters: Snakes and Nature
27:58 The McRichmond Challenge: A Global Walking Initiative
29:48 Growing Community: From Local to Global
32:07 Milestones and Achievements: A Journey of 365 Loops
34:54 Mental and Physical Health: The Benefits of Walking
37:08 Connection and Communication: The Power of Talking
40:58 Inclusivity in Nature: Welcoming New Participants
41:57 Wildlife Wonders: Encounters with Rare Animals
48:05 Future Aspirations: Expanding Walk to Talk
Subscribe to the Upward Spiral podcast for more inspiring stories and practical strategies for personal growth. Let's create a life of momentum and fulfillment together! #UpwardSpiral #Nature #Wellbeing #Community #Singapore #MentalHealth #DementiaAwareness
Connect to Tom:
Tom Platt's LinkedIn: https://www.linkedin.com/in/tom-platts-18924475/
Walk to Talk: COMING SOON
Connect with Upward Spiral:
Spotify: https://podcasters.spotify.com/pod/show/theupwardspiral
Apple Podcasts: https://podcasts.apple.com/gb/podcast/the-upward-spiral-with-michelle-obrien/id1746250079
Nature, wellbeing, personal growth, community, wildlife, Singapore, mental health, outdoor activities, dementia awareness, positive change, walking, fundraising, connection, global initiative, MacRitchie Reservoir
Are you tired of the constant food noise in your head? 🙅♀️ Do you feel trapped in a cycle of restrictive diets, overwhelmed by conflicting nutrition advice, and pressured to achieve the "perfect" wellness?
In this episode of the Upward Spiral Podcast, I'm joined by the incredible Jessica Woodruff, MPH, MS, CHES, CISSN, a nutrition consultant and corporate wellness expert. We're diving deep into the world of food fear, diet culture, and navigating the overwhelming amount of nutritional information (and misinformation!) out there.
We explore:
The emotional triggers associated with food 🍔
The impact of societal pressures on eating habits 🍕
The importance of intuitive eating over restrictive diets 🥑
The psychological aspects of food relationships, including the concept of sugar addiction 🍭
The nuances of reading food labels and understanding ingredients 📝
Debunking food conspiracy theories and the clean eating movement 🥕
Key takeaways:
Food fear is real: Diet culture and misinformation can lead to anxiety and unhealthy restrictions.
Nutrition is not a regulated title: Be critical of your sources and seek evidence-based advice.
Intuitive eating is key: Listen to your body and ditch the rigid food rules.
Sugar is not the enemy: It's all about balance and moderation.
Small, sustainable habits are key: Forget the juice cleanses and extreme diets!
Ultra-processed foods are not evil: Enjoy them in moderation as part of a balanced diet.
Read labels carefully: Focus on added sugars and unhealthy fats.
Don't fall for fear-mongering: Wash your veggies, but don't stress about organic vs. non-organic.
Trust reliable sources: Government websites and accredited nutritionists are your friends.
Chapters
00:00 Introduction
02:15 Understanding Food Fear
07:08 The Impact of Diet Culture
12:50 Navigating Nutritional Misinformation
18:11 The Role of Tracking and Intuitive Eating
24:13 Addressing Sugar Addiction and Food Relationships
30:23 Understanding Food Habits and Psychological Influences
31:47 Building Sustainable Eating Habits
32:40 The Impact of Ultra-Processed Foods
34:46 Navigating Processed vs. Ultra-Processed Foods
36:47 Reading Food Labels and Understanding Ingredients
39:59 Debunking Food Conspiracy Theories
40:39 The Clean Eating Movement: A Critical View
42:34 Pesticides, Chemicals, and Food Safety
44:05 Cultural Perspectives on Food Quality
47:15 Recognizing Misinformation in Nutrition
49:20 Identifying Red Flags in Nutrition Advice
55:52 Returning to Basics: Trusting Reliable Sources
Connect with Jessica:
Jessica Woodruff, Nutritionist & Functional Medicine (MS, MPH) https://www.linkedin.com/in/jessica-woodruff-mph-ms-ches-cissn-3667a4101/
Jessica Woodruff, More Information: https://newleaf.com.sg/counsellors/jessica-woodruff/?fbclid=PAZXh0bgNhZW0CMTEAAaY0q9SnSLXpDiETTCVhJd4WQN5gQBO6VItAkEEiGUNv8yk0f9vV-e1Fqns_aem_Cn8zclsyFAeRKIIFfLbjZg
Video On Jessica Woodruff Services: https://youtu.be/ooqw6XjapaI
Book An Appointment With Jessica Woodruff:
Phone Number: +65 9651 2323
WhatsApp: +65 9651 2323
Email: admin@newleaf.com.sg
Website: https://newleaf.com.sg/
Instagram: @plantpoweredhealthjess
Connect with Upward Spiral:
Spotify: https://podcasters.spotify.com/pod/show/theupwardspiral
Apple Podcasts: https://podcasts.apple.com/gb/podcast/the-upward-spiral-with-michelle-obrien/id1746250079
#foodfreedom #dietculture #intuitiveeating #nutrition #wellness #mentalhealth #selfcare #healthyeating #UpwardSpiralPodcast
In this powerful episode of the Upward Spiral Podcast, Michelle O'Brien sits down with Anthony DeBery, COO at Garrand Moehlenkamp, to discuss his 9-year sobriety journey and the transformative power of personal growth.
Anthony opens up about the challenges he faced in the advertising industry's drinking culture, navigating social situations without alcohol, and the importance of finding support. He shares how his "quiet transformation" has positively impacted his relationships, career, and overall well-being.
💡 Key takeaways:
True transformation often starts within.
The benefits of an alcohol-free life far outweigh the risks.
Social situations can be navigated by leading with your choices.
Building genuine connections can stem from shared experiences.
Every individual's path to sobriety is unique and valid.
💪 This episode will inspire you to:
Embrace your own journey without judgment.
Find the courage to share your story and connect with others.
Discover the power of quiet transformation and personal growth.
Chapters
00:00 Introduction
07:56 The Advertising Industry and Alcohol Culture
14:36 Navigating Social Situations Sober
20:42 Friendships and Support in Sobriety
24:31 Finding Balance in Sharing Sobriety Stories
26:28 The Quiet Influence of Sobriety
32:43 Navigating the Journey of Change
39:43 The Struggles of Social Situations
46:56 Finding Community in Sobriety
52:05 The Ripple Effect of Personal Transformation
#sobriety #personalgrowth #alcoholfreelife #transformation #mentalhealth #relationships #social situations #selfdiscovery #quietconfidence #upwardspiralpodcast
Connect with Anthony:
Connect with Michelle:
Spotify: https://podcasters.spotify.com/pod/show/theupwardspiral
Apple https://podcasts.apple.com/gb/podcast/the-upward-spiral-with-michelle-obrien/id1746250079
Instagram https://www.instagram.com/upwardspiral.podcast/
TikTok https://www.tiktok.com/@upwardspiral.podcast
Let's create an upward spiral together!
Ready to unlock your potential through sports? 💪 Join Michelle O'Brien on the Upward Spiral Podcast as she chats with Elvin Ting, founder of Orange Room Pte Ltd, co-founder of Great Green Run, founder of Orange Room Shanghai, co-founder of The Swimming Room, SACEOS, ex-Diageo APAC, co-founder of LevelUP, and the driving force behind TriFactor. Elvin shares his incredible journey from the corporate world to building thriving sports communities across Asia.
In this episode, you'll discover:
How sports can be a powerful catalyst for personal transformation and community building.
Elvin's inspiring story of finding purpose through sports and creating TriFactor to connect people through events.
The importance of inclusivity and accessibility in sports, making it possible for everyone to participate.
Insights into sustainability in sports events and the impact of initiatives like the Great Green Run.
Actionable takeaways on training, recovery, and setting sustainable goals to prevent burnout.
The significance of understanding your body through testing and optimizing your performance.
How community engagement is crucial for local events and creating a supportive environment.
The vision for the future of TriFactor and its aim to inspire more people to lead active lifestyles.
Elvin's passion for sports and his commitment to empowering others shines through in this conversation. This episode is a must-listen for anyone seeking motivation, practical advice, and a deeper understanding of the power of sports to create positive change.
Connect with Elvin and TriFactor:
Want more Upward Spiral inspiration?
Subscribe to the podcast for weekly episodes on personal growth and positive change. Follow us on Social for daily motivation and behind-the-scenes content.
YouTube: https://www.youtube.com/@UpwardSpiralPodcast
Spotify: https://podcasters.spotify.com/pod/show/theupwardspiral
Apple: https://podcasts.apple.com/gb/podcast/the-upward-spiral-with-michelle-obrien/id1746250079 Instagram: https://www.instagram.com/upwardspiral.podcast/
TikTok: https://www.tiktok.com/@upwardspiral.podcast
Personal Instagram: https://www.instagram.com/michellelivesaf/
Ready to get moving and create your own upward spiral through sports? Hit play now! 🚀
Chapters
00:00 Introduction
03:00 Elvin Ting's Journey from Corporate to Sports
05:46 The Aha Moment: Finding Purpose in Sports
09:51 Building Community through TriFactor Events
13:01 Inclusivity and Accessibility in Sports
18:09 Sustainability and the Great Green Run
21:09 Expanding TriFactor: International Reach and Impact
28:56 Inclusivity in Sports Events
30:13 Training Support and Community Engagement
31:38 Understanding Your Body Through Testing
34:56 The Importance of Recovery
36:30 The Vision for Trifactor's Future
39:05 Sustainable Goals in Sports
40:49 Finding Joy in Sports
43:55 Inspiring the Next Generation
44:29 Upcoming Events and Community Involvement
#sports #triathlon #community #sustainability #UpwardSpiralPodcast #ElvinTing #fitness #motivation #personalgrowth #activelifestyle #asia #events #training #recovery #inspiration #wellbeing #health
Ever feel like you're addicted to stress? 🤯 Join Michelle O'Brien on the Upward Spiral Podcast as she chats with Matt Butterworth, founder of NoBull Partners, about the downward spiral of stress addiction and burnout, especially for high-achievers. We dive deep into Matt's personal journey and the hard-won wisdom he's gained over 30 years in the high-pressure world of advertising.
In this episode, you'll discover:
The surprising signs of stress addiction and how it can show up in your life.
Why recovery isn't just a buzzword—it's essential for peak performance and well-being.
Actionable strategies to break free from the stress cycle and create healthier habits.
How to recognize your personal stress triggers and implement effective recovery protocols.
The importance of finding balance, setting meaningful life goals, and prioritizing your mental health.
Matt shares his raw and honest experience with burnout, offering invaluable insights for anyone feeling overwhelmed or stuck in a rut. This conversation is a must-listen for anyone seeking to create a more sustainable, fulfilling, and upward spiral in their life.
Connect with Matt:
NoBull Partners: www.thenobullpartners.com
Chapters
00:00 Introduction
05:20 The High-Pressure World of Advertising
10:30 The Complexity of Creative Work
12:26 The Burden of Leadership
14:15 Navigating the Knife Edge of Stress
17:08 Matt's Personal Journey with Stress
22:56 The Importance of Recovery in Life
26:44 Implementing Recovery Protocols
28:09 Rethinking Recovery in the Corporate World
35:16 The Impact of AI on Work Efficiency
41:30 Finding Balance in High-Pressure Environments
46:57 Creating Meaningful Life Goals
Want more Upward Spiral inspiration?
Subscribe to the podcast for weekly episodes on personal growth and positive change.
Follow us on Social for daily motivation and behind-the-scenes content.
YouTube: https://www.youtube.com/@UpwardSpiralPodcast
Spotify: https://podcasters.spotify.com/pod/show/theupwardspiral
Apple https://podcasts.apple.com/gb/podcast/the-upward-spiral-with-michelle-obrien/id1746250079
Instagram https://www.instagram.com/upwardspiral.podcast/
TikTok https://www.tiktok.com/@upwardspiral.podcast
Personal Instagram: https://www.instagram.com/michellelivesaf/
Ready to break free from stress addiction and create your own upward spiral? Hit play now! 🚀
#stressaddiction #burnout #highachievers #mentalhealth #recovery #personaldevelopment #upwardspiral #podcast #mattbutterworth
Join us on the Upward Spiral podcast as we dive deep into a powerful conversation with Shawn Lim, the incredible human behind the Human Algorithm platform. 🏳️🌈
In this episode, Shawn bravely shares his personal journey of self-discovery, embracing his queerness and pansexuality, and navigating societal norms in Singapore. From childhood experiences to rock bottom moments, Shawn's story highlights the transformative power of authenticity and the importance of community support.
Michelle and Shawn also discuss:
The challenges of growing up in a conservative environment
The impact of societal expectations on identity and self-expression
The importance of acceptance in relationships and parenting
Creating a safe space for children to embrace their true selves
The Human Algorithm platform and its mission to champion authentic storytelling
Key takeaways:
Authenticity is a journey that requires courage and vulnerability.
Embracing your true identity can lead to profound personal growth.
Community support plays a crucial role in navigating self-discovery.
Open communication is essential for healthy relationships.
Creating a better world for future generations starts with authenticity.
Chapters:
00:00 Introduction
02:14 Early Experiences and the Mask of Masculinity
11:23 Rock Bottom and the Path to Self-Discovery
15:09 Embracing Queerness and Pansexuality
26:17 The Power of Community and Continued Exploration
29:41 Embracing Gender Fluidity
36:39 The Importance of Acceptance in Relationships
39:51 Creating a Better World for Future Generations
40:19 Understanding the Human Algorithm
43:45 Navigating Gender Identity in Singapore
52:03 Advice for Living Authentically
Subscribe to the Upward Spiral podcast for more inspiring conversations and actionable strategies for personal growth. ✨
Connect with Shawn Lim:
Human Algorithm: https://open.substack.com/pub/humanalgorithm
TikTok: https://www.tiktok.com/@thehumanalgorithmpodcast?_t=ZS-8tP93Rzm5ic&_r=1
Instagram: https://www.instagram.com/thehapodcast?igsh=MTdhcWljd3h5b2Jhbg%3D%3D&utm_source=qr
Personal one is: https://www.instagram.com/mediumshawn?igsh=MWk5d21maW5oNDFtZA%3D%3D&utm_source=qr
Unlock your potential and live a life of momentum and fulfillment with the Upward Spiral Podcast. Hosted by Michelle O'Brien, this podcast explores the power of positive change and continuous improvement.
In this episode, we dive deep into the concept of purpose-driven success with our guest, Sharad Lal. We discuss how to align your purpose with your personal values, the journey of self-discovery, and the emotional challenges that often accompany this process. Sharad shares practical strategies for finding purpose amidst external noise, the role of therapy in healing, and the significance of understanding your values as a foundation for a fulfilling life.
Key Takeaways:
Purpose is multi-dimensional: It involves fulfilling activities that align with your values and bring you joy.
Finding purpose requires removing external noise: Look inward and listen to your inner voice to discover what truly matters to you.
Meditation and journaling can help: These practices can help you quiet your mind and connect with your deeper self.
Confronting difficult emotions is part of the process: Embrace them as opportunities for growth and self-discovery.
Healing often involves processing repressed feelings: Seek support from a therapist or counselor if needed.
Post-traumatic growth can lead to a deeper understanding of purpose: Embrace challenges as opportunities for transformation.
Identifying values is crucial for aligning with your purpose: Take time to reflect on what's truly important to you.
Difficult decisions often clarify what matters most: Pay attention to your gut feelings and what resonates with you.
It's normal to take time to clarify your purpose: Be patient and compassionate with yourself as you navigate this journey.
Engaging in activities that bring joy can help define your values: Explore different hobbies and interests to see what sparks your passion.
Connect with Sharad Lal:
LinkedIn: https://sg.linkedin.com/in/sharadlal24
Podcast: https://open.spotify.com/show/4piP6xtUzed5dNJhCYjciR
Howtolive.life/spotify
sharadlal.net
Join Michelle O'Brien on her upward spiral and discover how to create a life of purpose, fulfillment, and unwavering momentum.
Subscribe to the Upward Spiral Podcast on your favorite platform and let's unlock your full potential together!
