Mindset, Mood & Movement: Performance, Purpose & Peace Sal Jefferies

In this episode, I explain how to create effective outcomes including a strategy to achieve your desired result. The steps include having a clear vision, developing a proper strategy, and aligning one's values and current state with the desired outcome. 
I explain in more depth concepts such as vision thinking, the Reticular Activating System (RAS), and the importance of breaking down big goals into micro-steps. There's a common mistake of thinking your happiness can be found in the future but if you focus on the present moment and create a pathway, you are already connected to success.
Timestamps:
00:00:10 - Introduction to effective outcomes
00:00:40 - Vision thinking and the RAS
00:01:50 - Visualizing your desired outcome
00:03:00 - Breaking down goals into micro-steps
00:04:20 - Avoiding the happiness trap
00:04:50 - Values-led approach to goal setting
00:06:20 - Aligning current state with future vision

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From Boxing Ring to Personal Growth: In this straight-talking episode, former boxer Ryan French shares his incredible story of overcoming adversity and embracing personal responsibility. Learn valuable lessons on self-awareness, mental toughness, and breaking negative cycles.
Key Subjects and Learnings:
1. Personal responsibility is crucial for personal growth and overcoming adversity.
2. Toxic masculinity and the need to prove oneself can lead to unhealthy behaviors and decision-making.
3. Self-awareness and facing one's fears are essential for personal development.
4. Consistency in health, fitness, and personal relationships is key to maintaining balance in life.
5. Breaking negative cycles from one's upbringing is possible with commitment and self-reflection.
6. Finding joy and hobbies outside of work is important for overall well-being.
7. Being a reliable and present parent can have a significant positive impact on children.
Timestamps:
00:00:00 Introduction: The power of taking responsibility
00:01:40 Ryan's challenging upbringing and early boxing career
00:05:10 The turning point: Learning personal accountability
00:08:00 Boxing as a coping mechanism and identity struggle
00:13:30 Military service and the road to professional boxing
00:24:20 The dark side of boxing: Self-esteem and unhealthy behaviors
00:29:50 Going pro: Expectations vs. reality in the boxing world
00:35:00 The final fight: Triumph and consequences
00:43:20 Post-boxing struggles and health issues
00:50:00 Toxic masculinity and the pressure to prove oneself
00:53:40 Reinvention: Ryan's new life as a health and fitness coach
00:54:30 Finding balance: The importance of hobbies and consistency
00:56:30 Personal growth in relationships and fatherhood
00:58:40 Final thoughts: Embracing joy and overcoming challenges

I explore the concept of genuine choice-making. I challenge listeners to question whether their decisions are truly their own or influenced by external factors. I share insights from my coaching experiences and introduce the idea of "lean mind" thinking, emphasising intentionality and clarity in decision-making.
This episode is essential for anyone looking to improve their decision-making process, increase self-awareness, and achieve greater fulfilment in both personal and professional life.
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Key Learnings:
Question whether your choices are truly your own or influenced by past experiences and external factors.
Practice intentional decision-making with clarity to make cleaner, more authentic choices.
Recognize where you're holding onto ideas, beliefs, or identities that may be limiting your growth.
Regularly reflect on your choices and their origins to increase self-awareness.
Aligning your purpose and performance through authentic choice-making can lead to greater fulfillment.

Show Notes with Timestamps:
[00:00:00] - Introduction to the episode's theme: Whose choice is it?
[00:00:40] - Sal shares an anecdote about a coaching session on vision thinking
[00:01:30] - The apple analogy: How external stimuli influence our choices
[00:02:10] - Example of a client shifting their identity and overcoming limitations
[00:03:20] - Introduction to the concept of "lean mind" thinking
[00:04:00] - Discussion on intentionality and clarity in decision-making
[00:04:30] - The principle of not holding on and knowing where you're holding on
[00:05:00] - Challenging listeners to reflect on their recent choices
[00:05:40] - Invitation to practice conscious, intentional choice-making
[00:06:30] - The connection between authentic choices, purpose, and fulfillment
[00:07:00] - Conclusion and call to action for listeners

Please check out episode 46 with Ben Johnson. Peripheral thinking. for more about 'lean mind'

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In this thought-provoking episode, I'm in conversation with entrepreneur and coach Ben Johnson to explore game-changing concepts for business leaders and innovators. Discover the power of peripheral thinking and how it can revolutionize your approach to problem-solving and innovation. Learn about the 'lean mind' technique and why "unlearning" might be the key to your next breakthrough.
Ben shares insights on navigating rapid change while staying true to your core values, and reveals strategies for letting go of limiting beliefs and identities. Whether you're a startup founder, seasoned executive, or aspiring leader, this episode offers practical wisdom to help you thrive in today's fast-paced business landscape.
Key Learnings:
1. Peripheral thinking involves exploring ideas on the margins that may shape mainstream thinking tomorrow.
2. The concept of "lean mind" focuses on simplifying mental processes and letting go of unnecessary baggage.
3. Unlearning is crucial for personal and professional growth, especially when facing rapid changes.
4. Identifying too strongly with professional titles or roles can hinder personal development.
5. Focusing on things that change slowly can provide stability and strategic advantage in fast-changing environments.
6. Clarity of intention and orientation is fundamental for navigating life and business effectively.
7. Awareness of where we're "holding on" can help us let go of unhelpful patterns and beliefs.
8. Reconnecting with our core capabilities and values can lead to more resilient personal and professional lives.
Show Notes with Timestamps:
00:00:00 - Introduction of guest Ben Johnson
00:01:00 - Discussion on the difference between thought and thinking
00:02:00 - Origin of the term "peripheral thinking"
00:05:00 - How peripheral ideas can shape mainstream culture
00:08:30 - The challenge of keeping up with rapid cultural and technological changes
00:13:30 - Introduction to the concept of "lean mind"
00:18:40 - The importance of unlearning for personal growth
00:26:30 - Explanation of the "lean mind" concept
00:31:30 - The role of intention and orientation in personal and professional life
00:36:10 - Discussion on over-identification with professional titles and success
00:42:40 - Example of working with a client on finding freedom and space
00:47:00 - Ben's personal experience of leaving his company and identity challenges
00:51:00 - The importance of reconnecting with core self and capabilities
00:54:00 - Closing thoughts and wrap-up
Get in touch with Sal
If this episode has caught your attention and you wish to learn more, then please contact me.

Get in touch with Ben
If this episode has caught your attention and you wish to learn more, then please see Peripheral Thinking and Ben's podcast
If this episode has caught your attention and you wish to learn more, then please contact me.

Mental clarity and focus can be the difference between success and peace of mind and problems and chaos. In this episode, I share 3 specific tools you can use to help gain clarity.
1. Breathwork - understanding the correlation between breathing patterns and brain waves. A breathing pattern of nasal > diaphragm with a count of 4:4 can work well.
2. Managing your state – your mental and emotional state is affected by breath work and through conscious choice. Be intentional vs reactive.
3. Creating space – physical space between activities. Allowing space between meetings, sessions and tasks creates space for the brain to refresh.
I explain the difference between working memory and long-term memory and why it matters. Working memory is a much smaller processing capacity and if we are overloaded with information, mental clarity fades away. Research has shown that most people can only hold 4 chunks of data in the working memory at any one time. So, managing your cognitive load is vital.

In this episode, I'm joined by Jamie Webb, a sports therapist, to discuss how to deal with physical pain and the connection between our physical and psychological states.
Jamie emphasises the importance of understanding that pain is a signal, not necessarily an indicator of tissue damage, and that our thoughts, emotions, and life experiences can manifest physically in our bodies.
We explore the polyvagal theory, which explains the different states of our nervous system (fight, flight, freeze, and flow) and how our bodies and emotions are interconnected. Jamie shares his approach of working with clients holistically, considering their physical, emotional, and psychological aspects, and the need to sometimes address the underlying psychological factors to alleviate physical pain.
I trust our conversation add further understanding of the mind-body connection and the significance of being adaptable and able to transition between different nervous system states for overall well-being.
Key Learnings:
1. Pain is a signal, not necessarily an indicator of tissue damage.
2. Our thoughts, emotions, and life experiences can manifest physically in our bodies.
3. The polyvagal theory explains the different states of our nervous system (fight, flight, freeze, and flow) and how our bodies and emotions are interconnected.
4. Addressing underlying psychological factors can help alleviate physical pain.
5. Being adaptable and able to transition between different nervous system states is crucial for overall well-being.
Show Notes:
00:00 - Introduction
02:15 - Jamie's background and approach
06:00 - Understanding pain and its connection to emotions and life experiences
14:00 - The mind-body connection and the role of beliefs
19:00 - Polyvagal theory and nervous system states
27:00 - The importance of adaptability and transitioning between states
35:00 - Identity, emotions, and their physical manifestations
44:00 - Body language and its impact on emotional states
51:00 - Integrating psychological and physical approaches for holistic healing
56:00 - The role of breathwork and final thoughts
You can contact Jamie here