🎧 Episode Title: Uncovering Mental Blocks: How to Identify and Overcome Limiting Beliefs

📅 Release Date: 12/17/2024

🎙️ Host: Dr. Lance Labno

This episode centers on recognizing and addressing the hidden mental blocks that hinder personal growth, such as limiting beliefs, procrastination, and unresolved emotions. The episode guides listeners from a structured, rule-based mindset (Blue in Spiral Dynamics) to a more flexible, self-empowered approach (Orange).

1. Key Point 1: Identifying Mental Clouds: Recognize common mental blocks like procrastination, perfectionism, and self-doubt, understanding their deeper roots.
2. Key Point 2: Move from a rigid, rule-based mindset (Blue) to a more flexible, innovative perspective (Orange).
3. Key Point 3: Integrating Perspectives with Integral Theory: Use Integral Theory to weave together old beliefs with new, expansive thinking for a holistic approach to personal growth.

• [0:00] - Intro & overview

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🎧 Episode Title: Easy Wins for Wellness: Simple Desk Hacks and Stress Relief Tips for Busy Schedules

📅 Release Date: 12/16/2024

🎙️ Host: Dr. Lance Labno

Feeling stiff after a long day at your desk? In this episode of Clearing the Clouds, we share easy, actionable tips to relieve stress and improve your posture without turning your office into a yoga studio. Tune in for simple desk hacks, the Pomodoro Technique for movement, and stretches you can do without looking weird. Your body will thank you! #DeskWellness #EasyWins

1. Key Point 1: Optimize Your Workspace: Simple desk adjustments (e.g., monitor height) can reduce neck and back strain.
2. Key Point 2: Incorporate Movement Breaks: Use the Pomodoro Technique to build movement into your day and boost energy levels.
3. Key Point 3: Practice Desk Stretches: Easy stretches like the shoulder roll and "Desk Pretzel" help alleviate muscle tension and improve posture.

1. Chair Height Adjustment Exercise: Adjust your chair height so your knees form a 90-degree angle and your feet rest flat on the ground.
2. The Shoulder Roll Stretch: Sit or stand up straight. Roll your shoulders forward three times, then backward three times. Repeat as needed throughout the day.
3. The Desk Pretzel Stretch: Cross one leg over the other and gently twist your torso towards the top leg. Hold for a few seconds, then switch sides.
4. The Pomodoro Movement Break: Set a 25-minute timer for focused work, followed by a 5-minute break for stretching or walking.

• [0:00] - Intro & overview

• Host: Movement Solutions Website
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🎧 Episode Title: Breathe Out the Stress

📅 Release Date: Dec 14, 2024

🎙️ Host: Dr. Lance Labno

Welcome back to 6-Minute Reset, where small, mindful moments create big changes in your life. I’m your host, Lance Labno, and today we’re dedicating our entire time to mastering one breathing technique that can help you find calm anytime, anywhere.

Think of your breath as your body’s remote control. When you’re stressed, your breath speeds up, like when you accidentally hit ‘fast forward’ on your TV.

1. Key Point 1: I’m going to show you how to switch to ‘slow motion,’ using a simple technique that can bring your heart rate down and clear your mind.
2. Key Point 2: [One-liner with impact]
3. Key Point 3: [One-liner with insight]

Challenge: Try to switch to ‘slow motion,’ using a simple technique that can bring your heart rate down and clear your mind. and tag us with your results using #6MinuteReset!

• [0:00] - Intro & overview

• Host:

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Mentioned in this episode:

Ad - Resilient Flow Network - Shoulder Strength

"Alright, let’s chat about something we take for granted: lifting our arms above our heads. Sound easy? Well, it won’t be in a few decades if you’re skipping shoulder workouts today! ‘Mindful Mover’ keeps you limber, ‘Resilience Ritual’ brings the strength, ‘6-Minute Reset’ fits it into your day, and ‘Clearing the Clouds’ sharpens your focus. Let’s make sure you’re lifting that carry-on suitcase solo, not calling for aisle assistance!"

🎧 Episode Title: Movement Matters: Boost Your Mind and Clarity with Simple Steps

📅 Release Date: 12/7/2024

🎙️ Host: Dr. Lance Labno

Discover why movement is key to a clearer mind in Episode 1 of Mindful Mover. We explore the surprising link between physical activity and mental clarity using Spiral Dynamics and Integral Theory. Learn practical tips and exercises to sweep away brain fog, boost creativity, and level up your mental game—all without needing a gym membership.

1. Key Point 1: Identify the Mental Clouds: Learn to recognize when stress, doubt, or confusion is clouding your thoughts.
2. Key Point 2: Mindful Awareness: Use mindful check-ins to pause and assess your mental state, preventing small clouds from growing into storms.
3. Key Point 3: Scientific support for movement: The Upper Right quadrant of Integral Theory highlights the measurable, objective benefits of physical activity, including increased blood flow, endorphin release, and enhanced creativity.t.

1. Hourly Stretch Reminder: Set a timer to stand up and stretch every hour. Use the anchor phrase "Time for a Quick Fix!" to signal your brain for a reset.
2. Try New Movement Forms: Experiment with different activities each day for a week (e.g., yoga, dance breaks, walking). Rate your experience and observe how different types of movement affect your mood and clarity.
3. 10-Minute Daily Walk: Incorporate a simple 10-minute walk into your daily routine. Use it as a moving meditation and focus on sensory details (sounds, smells, and sights).

• Gratitude Walk: During your walk, think of three things you’re grateful for. This exercise shifts your mindset and enhances mental clarity.

• [0:00] - Intro & overview

• Host: Movement Solutions Website

1. The Art of Active Listening: Why No One Is Wrong

• Love the episode? Drop a review, and we might read yours next! Review Here on Podchaser!

🎧 Episode Title: Spotting the Storm: Understanding and Managing Stress, Doubt, and Confusion

📅 Release Date: 12/7/2024

🎙️ Host: Lance Labno

"In this Episode of 'Clearing the Clouds,' host Lance Labno guides you through spotting and managing common mental stressors like stress, doubt, and confusion. Learn to forecast your own 'mental weather' and discover practical tools like mindful check-ins, emotion labeling, journaling, and self-compassion breaks. By understanding your emotional clouds, you can clear the path to mental clarity and well-being."

1. Key Point 1: Mental Weather Forecasting: Understanding stress, doubt, and confusion as "mental clouds" that can be identified and addressed before they overwhelm.
2. Key Point 2: Awareness as the First Step: Recognizing and naming emotional states helps reduce their impact.
3. Key Point 3: Practical Tools for Self-Care: Incorporating mindful check-ins, emotion labeling, journaling, and self-compassion breaks into daily routines.

• Challenges:
• Exercise 1: Cloud Check (Mindful Mental Scan)
• A guided practice to scan for urgent, stormy thoughts. This exercise helps listeners identify stress clouds before they escalate.
• Exercise 2: Labeling Emotions
• Encourages listeners to name their emotions specifically, like "mild frustration" or "heavy sadness," to gain clarity and reduce overwhelm.
• Exercise 3: Mental Weather Log (Journaling)
• A journaling practice to track emotional patterns and identify recurring triggers, with a focus on gratitude to end each entry on a positive note.
• Exercise 4: Self-Compassion Break
• A simple, comforting exercise where listeners pause, take a deep breath, and say something kind to themselves, acknowledging their efforts during challenging moments.

• [0:00] - Intro & overview

• Host: Podcast Home
• CLEARING THE CLOUDS website
• Apple
• YouTube

1. The Art of Active Listening: Why No One Is Wrong

• Love the episode? Drop a review, and we might read yours next! Leave a Review on Podchaser

Mentioned in this episode:

Fall Prevention

"Before we dive in, let’s think about the fall. No, not autumn—the one we all worry about in old age. Ever consider that today’s skipped balance exercises might lead to tomorrow’s tumble? Here’s the good news: ‘Clearing the Clouds’ sharpens your mind, ‘Mindful Mover’ keeps you on your feet, ‘Resilience Ritual’ gives you strength, and ‘6-Minute Reset’ makes it all manageable. Because nobody wants a lifetime membership to ‘fall prevention’ classes in their seventies!"

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Ad - Resilient Rituals - Future Self

"Thanks for sticking around! Now, if you’re wrapping up this episode of ‘Resilience Ritual,’ let me give you a little bonus challenge. They say your thirties are the time to build the strength you want in your seventies. Don’t let your future self down! Tune in to ‘Mindful Mover’ for a boost, or try ‘6-Minute Reset’ for habits that don’t eat up your day. And hey, if it’s mental clarity you need? ‘Clearing the Clouds’ is just a play button away. Because nobody wants to be reaching for their yoga mat and Depends when they’re seventy-five, right?"

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Lance Labno

1

[00:15] - Intro

[01:11] - Unpacking the Movement

[02:30] - Understanding and Using the Spectrum of Active Listening

[03:56] - Different Plateaus of Experience—... No One Is Wrong

[05:05] - Bring It All Together

[06:14] - Closing Remarks

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Mentioned in this episode:

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Ever wondered what your body’s trying to tell you? Or why that little ache won’t go away?

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Depends - All Episode Advertisement

"Hey there! Ever thought about the habits you're building now that might just sneak up on you later? Today, it’s easy to skip a few squats, and tomorrow? Well, let’s just say Depends might come in handy if you're not exactly…moving mindfully. That’s why I’ve got four podcasts that dive deep into resilience, movement, mindfulness, and keeping you active. From ‘Clearing the Clouds’—which will help you clear your head and focus, to ‘Mindful Mover’—that’ll get you moving like you’ve got no extra baggage, to ‘6-Minute Reset’—yes, you can reset in just 6 minutes. Because whether it’s strength, peace, or bladder control… it’s all about the habits you’re building now. Let’s get into today’s episode and stay out of diapers together, shall we?"

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Hey there, I’m Dr. Lance Labno, and welcome to Mindful Mover! Here, we’re all about finding balance, keeping calm … and sometimes just getting through the week without tripping over our own two feet. So if you feel like life’s to-do list is outpacing you … yep, you’re in the right place.

Mindful Mover is your weekly 15- to 20-minute reset for your body and mind—a little reminder to breathe … move … and maybe, just maybe, stop stress-sighing at your inbox. No complicated gear required, no yoga studio membership (though let’s be honest, it wouldn’t hurt) … just you, maybe a chair, and that tight spot in your shoulder that thinks it pays rent.

Every week, I’ll walk you through routines you can do just about anywhere—and we’ll talk about why these little adjustments matter. We’ll cover stuff like understanding what’s ‘normal’ pain and what’s your body sending up the ‘hey, pay attention!’ signal … or how simple movements can actually improve your balance, so you’re less likely to do that whole ‘Oops, I fell!’ routine.

And it’s not just me here; we’re sharing real stories and tips from listeners who are right there with you, faking it ‘til they make it—except here, we’re learning together. Think of it as a support group with a little less sharing circle … and a lot more laughs.

So if you’re ready to add some mindful moments to your week, hit ‘subscribe’ on your favorite podcast app and join us. In our first episode, we’ll dive into a ridiculously easy practice to reset after a long day … perfect for those days when you just can’t with the world. Can’t wait to see you there!"

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🎧 Episode Title: Why Rituals Matter: Building Habits That Stick for a Healthier Mind and Body

📅 Release Date: Dec 10, 2024

🎙️ Host: Dr. Lance Labno

Ever feel like you’re stuck on a hamster wheel... running endlessly but never actually getting anywhere? It’s exhausting, isn’t it? Well, today, I want to help you hop off that wheel... and take control of your own journey. Imagine your daily habits as your GPS... setting the path toward your goals. When you make those small, consistent turns... you’re on your way. But without clear direction? Let’s just say you’re more likely to find yourself in a ditch... before you’ve even finished your morning cleanse.

1. Key Point 1: Rituals vs. Habits: Understanding the difference between habits (automatic actions) and rituals (intentional practices that anchor your day).
2. Key Point 2: Consistency Over Complexity: Simple, consistent actions are more effective than complex routines.
3. Key Point 3: Habit Stacking: Pairing new rituals with existing habits to make them stick.
4. Key Point 4: Small Steps Lead to Big Change: Tiny, incremental actions can create a ripple effect for long-term transformation.
5. Key Point 5: Small Steps Lead to Big Change: Tiny, incremental actions can create a ripple effect for long-term transformation.

Challenge: This week, your challenge is to start a 5-minute ritual every morning. Whether it’s stretching, deep breathing, or a gratitude practice, find what feels right for you and share it with us using #ResilientRituals.

• [0:00] - Intro & overview

• Host:Podcast Home

1. The Art of Active Listening: Why No One Is Wrong

• Love the episode? Drop a review, and we might read yours next!

Mentioned in this episode:

Fall Prevention

"Before we dive in, let’s think about the fall. No, not autumn—the one we all worry about in old age. Ever consider that today’s skipped balance exercises might lead to tomorrow’s tumble? Here’s the good news: ‘Clearing the Clouds’ sharpens your mind, ‘Mindful Mover’ keeps you on your feet, ‘Resilience Ritual’ gives you strength, and ‘6-Minute Reset’ makes it all manageable. Because nobody wants a lifetime membership to ‘fall prevention’ classes in their seventies!"

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Ad - CTC - Stamina and Endurance

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Depends - RFN

"Hey there! Ever thought about the habits you're building now that might just sneak up on you later? Today, it’s easy to skip a few squats, and tomorrow? Well, let’s just say Depends might come in handy if you're not exactly…moving mindfully. That’s why I’ve got four podcasts that dive deep into resilience, movement, mindfulness, and keeping you active. From ‘Clearing the Clouds’—which will help you clear your head and focus, to ‘Mindful Mover’—that’ll get you moving like you’ve got no extra baggage, to ‘6-Minute Reset’—yes, you can reset in just 6 minutes. Because whether it’s strength, peace, or bladder control… it’s all about the habits you’re building now. Let’s get into today’s episode and stay out of diapers together, shall we?"

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