28 episodes

Feeling stuck, stressed and exhausted is bad for you, your health and your business. But it doesn’t have to be like this.

Sal Jefferies is a coach who helps founders overcome anxiety, build confidence and become healthy. This podcast will help you feel calm, confident and strong in life and business.

Sal has a unique coaching philosophy which integrates psychology, emotional regulation and embodied action. This podcast aims to share knowledge, skill and strategies from these 3 interwoven areas - mindset, mood & movement.

Each fortnight, Sal will be in conversation with a guest from a specialist field of human performance and behaviour. The week in between will be Sal's own shorter episode where he's goes deep into various topics - all created to give you the tools to become calm, confident & strong.

Are you wondering if your life and business could benefit from coaching? then take this simple test to find out - https://sal-coach.scoreapp.com

Mindset, Mood & Movement Sal Jefferies

    • Education

Feeling stuck, stressed and exhausted is bad for you, your health and your business. But it doesn’t have to be like this.

Sal Jefferies is a coach who helps founders overcome anxiety, build confidence and become healthy. This podcast will help you feel calm, confident and strong in life and business.

Sal has a unique coaching philosophy which integrates psychology, emotional regulation and embodied action. This podcast aims to share knowledge, skill and strategies from these 3 interwoven areas - mindset, mood & movement.

Each fortnight, Sal will be in conversation with a guest from a specialist field of human performance and behaviour. The week in between will be Sal's own shorter episode where he's goes deep into various topics - all created to give you the tools to become calm, confident & strong.

Are you wondering if your life and business could benefit from coaching? then take this simple test to find out - https://sal-coach.scoreapp.com

    How we can go from Pain to Power as a man with Yaron Engler

    How we can go from Pain to Power as a man with Yaron Engler

    Yaron's BIO
    Yaron Engler, an inspiring force for positive change, brings a playful and honest approach to his coaching. With over 25 years of experience as an educator, coach, husband, father, and world-class musician, he draws from a diverse background, including featured talk at TEDxJaffa.
    Yaron, the Founder of On Being Men, supports driven individuals through deep conversations and challenging practices, focusing on honest communication and purpose alignment for healthy relationships, clarity, confidence, and freedom.
    Despite challenges, including battling depression and overcoming societal expectations about his passion for drumming, Yaron's journey led him to develop the CROP Cycle, a simple framework for men's growth in relationships, purpose, and freedom.
    A gift for our listeners: 
    Download BOUNDARIES IN ACTION: Men’s Guide to Inner Freedom in 5 Essential Steps and gain more freedom, connection, and fulfilment. - 
    Get in touch with Yaron below:
    Website: https://onbeingmen.com/
    90-day training program: 
    THE MAN YOU WANT TO BE 
    In-person workshop for men in Sussex - April 2024 : YOUR CORE QUEST 
    YouTube channel: 
    Instagram: 
    Linkedin Yaron:  
    Mentions: Brene Brown's website.
    Brene's TED talk - The Power of Vulnerability
    Brene's TED talk - Listening to Shame
    Get in touch with Sal
    If this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you.

    • 48 min
    Is your busyness likely to lead to burn out?

    Is your busyness likely to lead to burn out?

    Get in touch with Sal

    If this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you.

    • 14 min
    What makes a positive life with Michelle Flynn

    What makes a positive life with Michelle Flynn

    This episode focuses on defining and cultivating a positive life. Guest Michelle Flynn and host Sal Jefferies discuss the importance of good habits for happiness and health. They cover several key topics:
    Food and Nutrition: Eating real, whole foods vs. processed foods. Understanding the gut-brain connection. Starting with basic healthy habits.Movement: Incorporating enjoyable movement rather than traditional "exercise." Walking, functional movements. Long-term consistency over short-term intensity.Sleep: Getting enough sleep, quality sleep, regular rhythm. Breathing techniques to improve sleep.Connection: Combating loneliness, finding your "people." Michelle's experience starting a women's group. The power of taking small steps to connect.Relaxation: Self-care, downregulation, giving yourself permission to take time. Small consistent actions.
    Some more notes of key points and the areas to work on are as follows:
    Food and Nutrition
    Real, whole foods are best - avoid processed foodsGut health impacts brain health and mental wellbeingStart with basic healthy habits like eating more veggies
    Movement
    Find enjoyable activities like walking or dancing rather than traditional gym exerciseAim for long-term consistency over short bursts of high intensityFunctional movements like carrying groceries build strength
    Sleep
    Prioritize getting enough sleep, quality sleep, and a consistent rhythmUse breathing techniques to relax into deeper sleep more quicklyTry mouth taping to promote nasal breathing
    Connection
    Combat loneliness by finding people with shared interests/valuesMichelle's experience starting a women's group by just taking small stepsLook for local groups on Facebook or Eventbrite
    Relaxation
    Make time for self-care through activities like reading, yoga, massageGive yourself permission to take breaks and unwindStart small - even 2 minutes of breathwork helps
    Other Notes
    Remember to treat your health holisticallyGrocery store layouts are designed to influence purchasesCheck out episodes with Leanne Weaver and April BakerJames Clear's work on habit formation

    Michelle's BIO
    Michelle is a Cognitive Behavioural Therapy (CBT) Practitioner, Certified International Health Coach, Integrative Nutrition Health Coach with a Gut Health Certification, Experienced Life Coach and Mental Health in Recruitment Ambassador.
    Michelle works with individuals and companies to help them understand their health and happiness goals (e.g. healthy diet, weight loss, reducing stress, increasing exercise, better quality of sleep, improved relationships, financial stability and exciting careers).
    Contact Michelle and see more her website
    Get in touch with Sal
    If this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you.

    • 58 min
    How to build a new habit (to get to a big goal)

    How to build a new habit (to get to a big goal)

    In this mini-episode, I explain how to build new habits to achieve big goals. The key points I expand upon are:
    Have a compelling reason why you want to achieve the goal. It should be emotional and really matter to you.Clarify your identity - who will you need to become to achieve this goal? Seeing yourself as that person will help drive your actions.Use structure and planning, not just willpower. Put actions to build the habit in your schedule as non-negotiable appointments.Make the habit obvious, attractive, easy and satisfying. Ask how you can design the habit this way.
    Show notes:
    A compelling reason needs energy and emotion. It should really hit you and feel important. [00:01:00]Identity is who you will be when you achieve the goal. It pulls you towards the actions needed. [00:06:00]Scheduling actions makes habits a non-negotiable part of your week. Rely on structure over willpower alone. [00:08:00]The four ways to build a habit are make it obvious, attractive, easy and satisfying. [00:09:00]
    Get in touch with Sal
    If this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you.

    • 11 min
    How a 500 mile bike race has lessons for life and business with Clayton Drotsky

    How a 500 mile bike race has lessons for life and business with Clayton Drotsky

    Welcome to a journey of endurance, resilience, and the power of the mind. 
    On this first episode of MMM Podcast season 2, we’re venturing into the rugged mountains of Spain with leadership specialist Clayton Drotsky, who faced a grueling 500-mile bike race that tested the limits of his physical and mental abilities. Join us for the story and the lessons that we can all learn. Clayton explains the pivotal role of mental preparation in his performance. And I explain some of the psychology and science about the impact of visualisation when considering how our brain uses a kind of 'prediction' system to meet reality.
    Clayton takes us in to the moment of disbelief and despair when his bike chain snaps in the middle of the race and miles from any help. To deal with this catastrophe, it takes acceptance first, then focus to figure out how to get back in the race. This mindset of 'finding a way' is compelling and metaphorical too. It takes determination to deal with tough events in life and business and I love this story as I can relate to it. It's about finding a way even when things are tough which make life even more interesting and valuable. 
    Clayton and I discuss the lessons of the bike race and business - there are many parallels which is why I love this story. A big takeaway for me was how he used embodied visualisation to get there. It’s not just about seeing the finish line; it’s about feeling every emotion, every pedal stroke, every triumph along the way. We also discuss the mindset shift from conquering vast distances to appreciating the power of smaller, yet significant milestones. It’s a great lesson in the importance of long-term vision over short term thinking —an easy trap to fall into it.
    This is more than a race; it’s a parable for moving forward in every aspect of our lives. Listen to the episode and I hope you get inspired too. Remember to embrace discomfort, meet the challenge, and please share your experience of overcoming difficulties.
    Clayton's BIO
    Clayton is a leadership coach with a 16-year track record of guiding large groups within Contact Centres globally. 
    With his experience, Clayton has honed his methods in leading diverse teams and has become a go-to resource for cultivating effective leadership skills.
    Clayton uses his experience and ability to help leaders unify groups and foster a collective spirit. He helps leaders build meaning and create a sense of belonging which sees their teams rally behind a common vision. 
    It’s not rocket-science, Clayton teaches easy to implement methods leaders can put into practice and keep doing long after Clayton is gone. 
    Clayton helps leaders overcome their challenges, identify their personal goals and execute their commitments to achieve their goals.
    Get in touch with Clayton here.
    Get in touch with Sal
    If this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you.

    • 48 min
    Why chasing work life balance is a bad idea (and what you can do instead) with Claire Elmes

    Why chasing work life balance is a bad idea (and what you can do instead) with Claire Elmes

    "Why chasing work life balance is a bad idea and what you can do instead". Claire and I discuss this tricky topic and aim to provide ways for you to find more harmony.
    - Defining work-life balance is hard. It can mean making time for work and non-work activities you enjoy in a way that works for you. It's an individual thing.
    - We have cognitive biases like status quo bias where we continue doing things as we have done. Becoming aware of this is the first step to changing unhelpful patterns.
    - "Balance" suggests 50/50 which may not be realistic or even desirable for some. Think beyond hours to where your attention and energy goes. Integrate life as a whole.
    - Over-identifying with a work identity can harm work-life wellbeing and balance. Bring more awareness to your whole self.
    - Environment design is powerful. What visual cues trigger certain habits around work and personal life? Set up spaces thoughtfully.
    - Manage your attention actively. Multitasking often backfires for presence, focus and productivity. Practice being fully present.
    - Reflect on what really matters through questions. What life choices serve my values? Make decisions deliberately.
    - Start from within yourself - care for your physiology, emotions and mind. This builds a base for choices.
    - There's no quick fix, but small consistent lifestyle choices compound over months and years.
    - Choose one thing you'll do differently after listening to start applying this to your life. Then build from there.
    Contact Claire here
    Get in touch with Sal
    If this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you.

    • 54 min

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