044 The secrets to more time | Tom Evans

“I noticed on days that I meditated I had a much better day and the world seemed to be kinder to me. On days I didn’t, I felt it was like pushing water uphill”

— Tom Evans -

Many people talk about the value of meditation yet Tom Evans adds so much more to the conversation by focusing on the investment of even 10 minutes a day to achieve practical outcomes. Tom provides meditations for many and varied topics like weight management, relaxation, boosting creativity and avoiding jet lag. We touch on Tom’s concept of managing time mindfully to be more effective and create better outcomes for ourselves by not being enslaved by our relationship to time

Inspire yourself with these essential insights from Tom Evans

We spoke about 

• How a BBC engineer became a spiritual engineer of mind, body and spirit

• Discovering practical mindfulness

• Making meditation playful and accessible

• Investing time for practical outcomes

• Scale of effects from 10 minutes of daily meditation

• Where to begin with meditation

• Tom’s two main applications of meditation

• Switching on new super sensibilities

• Reaping the benefits of meditation

• Tom’s course Mindfulness Based Time Management

• Seeing life as a joy

Value Quotes 

“I started meditating like many people to reduce stress and anxiety but I very quickly discovered this practical aspect to it”

”I noticed on days that I meditated I had a much better day and the world seemed to be kinder to me. On days I didn’t, I felt it was like pushing water uphill”

“The normal human mind can only have one thought at a time”

“As soon as you start to flip the attention away from the now you lose efficiency and so what mindfulness techniques get you to do is to be present in the now”

“You don’t have to meditate formally with your eyes closed and headphones on. You can meditate just by getting out in nature”

“Every day you’re going to treat yourself to 10 minutes of me time”

“One of the things I’ve noticed about Insight Timer app is that the most popular meditations are those that help people get to sleep”

“To me meditation has two applications. One is remedial where it fixes something… but my main area of work, research and fun is generative meditations that awaken us to new levels of consciousness”

“The main benefit [of meditation] is that you become luckier. Instead of pushing water uphill the world starts to work for you”

“With the quiet mind you get from meditation, that continues out of the meditation throughout the day so you become better at noticing things”

“If you look down it switches the internal dialogue on in the head and if you look slightly up it switches it off”

“See life not as a chore but as a joy”

If you got value from this episode if you have not yet done so please Subscribe, Rate and Review on iTunes or Stitcher. You can follow the instructions here.  If you know someone else that would get value from this episode as well please share it with them.

Until next time fabulous podcast listener, I’m Bev and I invite you to live the fab life with me now! 

Episode Links 

You can find Tom Evans at:

Website:  http://www.tomevans.co/  

Insight timer app: https://insighttimer.com/tomevans

042 Say YES to the right things | Patti Villalobos

“Learn to be honest with yourself as much as you possibly can and don’t run away from yourself because your shadow will just catch up with you”

— Patti Villalobos -

Wise words from coach, course creator and teacher, Patti Villalobos who is passionate about enabling people to live better lives and reflects that this is ‘a journey worth taking’. We all wish for relationships that flourish however we can be at the people-pleasing or overtly controlling end of a spectrum and it’s tough to break entrenched patterns. This interview is a must-listen if you are ready to make a change for the better with boundaries both for your self and with others. Patti shares great analogies, stories and examples to bring clarity to the art of setting boundaries.

Inspire yourself with these essential insights from Patti Villalobos

We spoke about 

• Starting over with a passion for helping people move forward

• Recreating overwork and why being driven didn’t work

• From an out of control and reactive life to better balance and self-care

• Why we get caught up in the trap of saying yes when we mean no

• Reframing healthy conflict by balancing the “see-saw”

• Breaking the cycle of entrenched behaviour and patterns

• The opportunity of creating new patterns in long term relationships

• Building more honest relationships

• Patti’s course ‘Set Boundaries like a Boss’

• Embracing your shadow self to come to wholeness

Value Quotes 

“Talk about a wake up call.  This was a wake up call from my soul to say ok what are you doing?”

“With the insomnia it brought a lot of anxiety and depression because of course when you are not sleeping everything is jacked up right”

“As long as I’m being pro-active in my self-care I feel the healthiest emotionally, mentally and spiritually than I’ve ever been”

“Setting boundaries is part of being assertive and you don’t have to be mean or aggressive when you do it”

“Conflict is inevitable. You are going to have people who don’t agree with you just because they see the world different from you”

“Recognise you’re learning a skill and so don’t beat yourself up. Have grace when you don’t get it ‘right’ and practice is what makes it perfect, if there is such a thing”

“What you need to recognise is that you can’t change another’s behaviour.  What you can do, is you can change your approach and when you change your approach the interaction between the two of you is going to change”

“If you have a relationship with someone who is important to you and you start changing, that kind of freaks them out a little bit. They get afraid they’re going to lose you. They get afraid that it is reflecting back on them and that they need to change… so unconsciously they start ‘pulling at your ankles’”

“Your boundaries help you to keep moving towards your values and towards who you are wanting to be but hopefully you can do it without doing the ‘cut and run’”

“I like to look at boundaries as more than just saying no to things. Boundaries are also about saying yes to the right things”

If you got value from this episode if you have not yet done so please Subscribe, Rate and Review on iTunes or Stitcher. You can follow the instructions here.  If you know someone else that would get value from this episode as well please share it with them.

Until next time fabulous podcast listener, I’m Bev and I invite you to live the fab life with me now!

Episode Links 

You can find Patti Villalobos at:

Website:  http://www.pattivillalobos.com/

Facebook:  https://www.facebook.com/PattiVillalobosCoaching/

Brené Brown author of Rising Strong:  http://brenebrown.com/books/

037 Bio-hacking your way to health | Dr Jamie Koonce

“Whatever you might be going through with your health right now you probably have more control over it than you think”

— Dr Jamie Koonce -

Good for us that Dr Jamie Koonce is a self-professed nerd from playground days.  Who would have thought that a childhood intuition to change her diet to prevent migraines would put her on a path to learning and discovering the role of epigenetics and the influence on our health and appearance.  Her passion for learning has not stopped and she now teaches people like you and I how to bio-hack our way to health.  You will be pleased to know that Jamie dispels the belief that there is ONE diet or nutrition protocol for everyone!

Inspire yourself with these essential insights from Dr Jamie Koonce

We spoke about 

• Jamie’s curiosity with the way the body worked from a young age

• Having more control over our health than we think

• The influence of epigenetics on our health and appearance

• The role of genetic inheritance, lifestyle and environmental inputs

• Understanding the effect of your genetics in relationship to your own diet and nutrition

• Never too late to make changes that will improve your health and wellbeing

• Determining and interpreting your genetic profile

• Bio-hacking School

• Why assessing how you’re doing with your health regularly is so important

Value Quotes 

”I was fascinated by the body, how you could change the way that you feel, the way that you look, everything about the body just by different environmental inputs”

“It seems a lot of people don’t make that connection even after they get very sick. They feel like they have no control and it’s just something that happened to them. They really do have control and I think that’s empowering to know.”

“Whatever you might be going through with your health right now you probably have more control over it than you think”

“You can turn off or turn on a gene for better or for worse depending on the environmental inputs”

“I’ve been studying this for several years and have found some very interesting things about how you can change your diet and your lifestyle to basically cause these epigenetic changes that are very desirable and to prevent the changes that are not”

“Understanding your own genetics helps you understand why none of these diet books work for everyone”

“Never settle for ‘this is just the way things are’ because it doesn’t have to be that way”

“Why would you settle for a mediocre life or mediocre health when you can have vitality and really feel amazing and do amazing things because you feel amazing”

If you got value from this episode if you have not yet done so please Subscribe, Rate and Review on iTunes or Stitcher. You can follow the instructions here.  If you know someone else that would get value from this episode as well please share it with them.

Until next time fabulous podcast listener, I’m Bev and I invite you to live the fab life with me now! 

Episode Links 

You can find Dr Jamie Koonce at:

Website:  www.drjamiekoonce.com

Facebook: https://www.facebook.com/drjamiekoonce/

My online course Sleeping Fabulously is a four week course where I take troubled sleepers through the process of understanding their sleep habits, to creating new habits that let them sleep soundly through the night.

You know how passionate I am about this subject and you know that it’s time for me to take my sleep message to more people.

Can I ask you to do something?

Would you be willing to be my Champion and champion the cause of better health and sleep with me?

What if, together, we could change ONE person’s life for the better? What if we could start more conversations about the topic of well-rested living? What if we could be...well, be rebels… together?

Are you in?
I hope so!

Contact me if you need ideas or head to http://bit.ly/sleepfabulously to check out all the details and share the link thoughtfully with your friends and on social media

Thanks in advance for being a fabulous change maker