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Burnout doesn't happen overnight—it creeps up slowly, often disguised as dedication or high performance. In this revealing conversation, leadership and resilience consultant Kaynika Townsend shares her personal journey through corporate burnout and how it sparked her mission to help others avoid the same fate.

"I remember one morning just being at my desk and fully, fully exhausted and thinking what's the point of continuing to do this work?" Kai-Nneka recalls, describing the culmination of months spent trying to prove herself worthy in spaces where she was often "the only or among the few"—the only woman, the only Black person in the room. This experience mirrors what countless high-achieving professionals face, particularly those from underrepresented backgrounds who feel they must work twice as hard to be seen as equally competent.

Kai-Nneka unpacks the three dimensions of burnout as defined by the WHO: cynicism about work, persistent exhaustion, and diminished belief in one's professional efficacy. These manifestations don't appear suddenly but develop through repeated cycles of stress without adequate recovery. Through her FLOW framework (Find stuck points, Learn from past data, Optimize strategy, Weave in resilient practices), she offers a practical approach to breaking this cycle and building sustainable resilience.

What makes this conversation particularly valuable is Kaynika's insight into how organizations often miss the mark in addressing burnout. While companies increasingly talk about well-being, many focus solely on recovery resources rather than preventative measures that address root causes. As she notes, with one in five UK workers taking time off due to high stress, and younger generations prioritizing well-being in their employment choices, organizations that don't adapt risk losing talent and productivity.

Connect with Kai-Nneka on LinkedIn 

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A simple request for popcorn from my eight-year-old daughter completely transformed my understanding of what it means to ask for what we want in life. Standing in a cold school playground, I watched in amazement as she boldly approached a fundraising table, bypassed a queue of 40 parents, and secured popcorn without a penny in her pocket—all because she simply asked.

Her reflection later that evening "If I don't ask, I won't know whether the answer is yes or no" struck me as wisdom that many of us adults have forgotten or never learned. 

How many opportunities have we missed because we feared rejection? How many desires remain unfulfilled because we never voiced them?

Drawing from this experience, I've developed five principles to help us all become more effective at asking for what we want. 

First, get crystal clear about your desires. 

Second, cultivate courage not waiting until you feel ready, but leaning into discomfort. 

Third, separate yourself from outcomes, understanding that rejection doesn't diminish your worth. 

Fourth, remember that "yes lives in the land of no"—you must wade through rejections to find acceptance. 

Finally, practice asking in small ways to build confidence for those life-changing requests.

Whether you're seeking a promotion, deeper relationships, or simply trying to navigate daily interactions with more authenticity, the courage to ask directly for what you want can open doors you never knew existed. I'd love to hear how these principles resonate with your experiences or help support you in getting closer to what you want. 

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Your feedback helps us grow and reach more people looking to build their own resilience.

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Join us for an enlightening episode where Tom Burgess, from Save a Warrior UK, shares his personal journey through trauma and emotional healing. Tom's experiences as a veteran guide listeners through the often-overlooked landscapes of vulnerability and the strength required to confront one's own pain. 

He unpacks the heavy weight of denial and the societal stigma surrounding masculinity, which often leads to deep feelings of worthlessness. As he candidly discusses his battles with alcohol and the road to sobriety, Tom offers profound wisdom on understanding addiction as a symptom rather than a standalone issue. 

This engaging conversation highlights the transformative power of compassion—both for oneself and in the wider community. Tom emphasizes that embracing our emotions can serve as a catalyst to deeper connections, urging listeners to reflect on their journeys and seek support when needed. 

Be inspired by Tom's journey and learn how compassion, vulnerability, and connection can change lives. 

Save a Warrior Website

SAW Instagram

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Discover the powerful journey of Joe Bates, who takes us from his early life in Devon through the challenges of losing his father to illness, then into the rigours of military life as a Royal Marine, before navigating the trials of the corporate world. 

This episode of Forging Resilience explores themes of grief, trauma, and personal transformation, offering deep insights into how these experiences shaped Joe’s character and led him to a rewarding career in branding and wellness. 

Joe candidly shares the challenges of coping with loss, the importance of vulnerability, and the healing power of kindness. With authenticity, he emphasizes that struggles can lead to profound personal growth and encourage others to embrace their journeys. He believes that real change comes through embracing one’s truth, being open to transformation, and importantly, extending kindness to oneself and others. 

 In a world where mental health is often overlooked, Joe's message rings true: change will come, and kindness is a universal language that can bridge the gaps of understanding and healing. 

Don’t forget to subscribe, share this episode, and leave a review!

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If you found value in today’s episode, it would mean the world if you could take a moment to leave us a review.

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Episode Number 50! (I had to delete one at the guests request...)

This stimulating conversation featuring Carl Radley, host of the "Weightloss Warrior" podcast illustrates the profound impact mindset has on our approach to weight loss and personal well-being. 

Carl shares his own transformative journey from battling with weight and self-identity to becoming a successful coach passionate about helping others create sustainable habits. Listeners are encouraged to appreciate the nuances of their own journeys and view setbacks not as failures but as opportunities to learn and grow.

Throughout our discussion, we explore essential pillars of health that extend beyond physical fitness, highlighting the intricate dance between mind, body, and spirit. Carl’s insights uniquely focus on crafting a lifestyle meaningful to each individual rather than adhering to a one-size-fits-all approach, making this episode relevant for anyone seeking to shape a healthier and happier existence.

The conversation also delves into the importance of family connections and being present, prompting listeners to reassess what truly brings happiness in life. Embrace the journey, and remember to celebrate every step of progress towards a healthier life. Share your thoughts or questions after listening, and don’t forget to subscribe for future insights!

Carl on Instagram

Weightloss Warrior Podcast

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Gina Atkinson shares her remarkable journey from military service to mental health advocacy, revealing how personal loss propelled her to raise awareness and funds for charities. With heartfelt anecdotes, she emphasises the importance of connection and nature in overcoming adversity.

• Gina’s early connection to the military and sense of belonging 
• Transitioning from military service to civilian life challenges 
• Realities of close protection work versus its glamorous portrayal 
• The impact of personal tragedy on her mental health journey 
• Transforming grief into fundraising for mental health charities 
• The therapeutic benefits of nature and physical activity 
• Current challenge of 5,200 miles to honour her brother 
• Encouragement for connection and support regarding mental health

Gina's LinkedIn

SSAFA

Woody's Lodge

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If you found value in today’s episode, it would mean the world if you could take a moment to leave us a review.

Your feedback helps us grow and reach more people looking to build their own resilience.

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Tom Satterly, a retired US Army veteran with a notable tenure in special operations, shares his compelling experiences. From being on the ground during Battle of Mogadishu, to playing a pivotal role in the capture of Saddam Hussein, Tom's military career was filled with high stakes and intensity.

However, the transition to civilian life brought its own set of challenges. We promise you'll gain a deeper understanding of this transition, as Tom candidly discusses the personal struggles and victories along the way, and how they led to the founding of the All Secure Foundation, a nonprofit committed to aiding veterans and their families.

Tom reflects on the essence of self-discovery after leaving the military, we touch on the significance of managing emotions, overcoming ego, and embracing a new sense of self. 

The conversation underscores the importance of family and home as stabilizing forces and the critical need for effective communication in strengthening these relationships. 

Mental health, often shrouded in stigma, especially within military circles, takes center stage in our conversation. We explore the barriers veterans face in seeking help, including fears of losing security clearance or facing judgment from peers. Tom proposes a shift in perspective, viewing mental health support as "training" rather than a fix for brokenness. 

From revealing the power of storytelling to shedding light on continuous growth, our dialogue with Tom offers a beacon of hope and an invitation to participate in building a supportive community.

Tom's Instagram

All Secure

All Secure Website 

Tom's account of the battle of Mogadishu on the Sean Ryan Show.

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WARNING:  This podcast discusses and goes into details about a suicide attempt.

What does it take to rise from a childhood of abandonment? Join us in this episode as we welcome Andy Williams, author of "Beyond the Drop Zone," who shares his extraordinary journey from being raised by his sister after parental neglect, to finding identity and camaraderie in the Parachute Regiment. 

Andy opens up about the trials he faced, from intense military tours in Afghanistan to battling personal demons like cancer and renal failure. Discover how writing became his lifeline, a means to process trauma, and a legacy for his son, illustrating the transformative power of articulating one's experiences.

In the midst of life's chaos, how does one navigate the path of healing and recovery? Andy recounts the emotional and mental toll of his time in Sangin, Afghanistan, where danger and trauma were constant companions. Through reflective writing, he unravelled the complex layers of his past, understanding how shared experiences could yield different perspectives among soldiers. This episode sheds light on the silent battles faced by many veterans, emphasizing the courage required to confront one's past and the importance of seeking support when needed, along with Andy’s personal battles with PTSD and a suicide attempt that led to a turning point in his life.

Andy’s narrative offers hope and insights into managing lifestyle factors to support mental health, revealing the profound impact of writing as a tool for mental clarity. As listeners, you'll walk away with an understanding of the personal power found in resilience and the unwavering strength it takes to rebuild a life after trauma.

Andy's Instagram 

Beyond The Drop Zone Book

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Phil Hilton,  was a magazine editor and writer, shares his journey from the 'lad mag' era of the 90s to his current endeavors in midlife fitness writing. 

We reminisce about the influence of 90s lad culture and the lifestyle fantasies they spun, shaping perceptions of masculinity for a generation. 

Together, we unpack how cultural shifts have redefined modern masculinity and the unique hurdles today's youth face in this algorithm-driven world.

Phil also opens up about the personal toll of professional setbacks, including the pressures of seeing a publication fail and the crucial journey of reclaiming one's confidence. 

Managing work and personal life becomes an essential theme, with reflections on maintaining boundaries to preserve well-being. 

This candid dialogue celebrates the authenticity of the human experience and the lessons gleaned from life’s peaks and valleys.

Phils' Instagram

Phil on LinkedIn 

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If you found value in today’s episode, it would mean the world if you could take a moment to leave us a review.

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This episode explores the concept of "living nudge to nudge" with Sam Smith, who discusses his transformation from a professional athlete to a coach focused on inner wisdom. Themes of self-discovery, intuition, and parenting are woven throughout, emphasising the importance of trusting our instincts and modelling self-love for the next generation.

• Discussion on the pressures of following a fixed plan
• Personal journey of transitioning from professional rugby to coaching
• Importance of listening to and acting on inner nudges
• Creating conditions for insight and intuition
• Parenting approach focused on modelling healthy self-worth
• Conversations around faith and trusting gut instincts
• The significance of vulnerability in personal growth
• Exploration of the Crazy Life Exercise and its impact

Get in touch with Sam on:

LinkedIn

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If you found value in today’s episode, it would mean the world if you could take a moment to leave us a review.

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