Over the Fence

Things are back to normal with Sarah and Vangeya reunited as we carry in this jam packed and insight filled season!

In this week’s episode Sarah and Vangeya introduce you to we Samuel Kasumu: politician, entrepreneur and the author.  

After the most rapid, not so rapid quick fire ever managed, we chat all things purpose and destiny and Sam shares from his personal experience and what lead to his resignation from No.10 and the premise behind his latest book the power of the outsider.

Resources

1. Exploring your why: reference to Simon Sinek’s work - Start with why -- how great leaders inspire action | Simon Sinek | TEDxPugetSoundYouTube · TEDx Talks29 Sept 2009

Some of the highlights

1. Purpose is more important than position
2. If you are an outsider it’s for a purpose
3. Authenticity is the goal
4. Bring your skills, your story, they are valid and valuable 

Sam’s info: 
1. Website: Samuel Kasumu: samuelkasumu.co.uk: 
2. Latest book: The Power of the Outsider

Over the Fence is a podcast written and presented by Vangeya Mhone and Sarah Parkinson
Music: https://www.purple-planet.com
Editing and Post-Production: Chris Parkinson

With no further adieu, We are back for part two! grab a cuppa, a friend, a notepad and settle in for part two of Claire and Vangeya’s conversation with the fabulous Caroline Harper Jantuah! 

This episode kicks off with a rounds of insightful questions in ‘Ask the Hosts’ before Caroline continues to share her pearls of wisdom and lessons learnt along her journey

1. Julia Cameron : The Artist’s Way
2. JackeeHolder: http://www.jackeeholder.com/
3. Work of Arnold J  Mandel
4. Maya Angelou- ‘Do the best you can until you know better. Then when you know better do better’
5. Quote- ‘Even though you did not make it to the end of my story, I will always  have the corner folded down on your page because it was one of my favourites.’ Anon

Over the Fence is a podcast written and presented by Vangeya Mhone and Sarah Parkinson
Music: https://www.purple-planet.com
Editing and Post-Production: Chris Parkinson

This week Vangeya is joined by a surprise co host! Together they introduce you this week’s fabulous guest. 

Buckle up for today’s episode where the waves of wisdom just keep coming.  From biochemist to coach, facilitator, jet setter meet Caroline Harper Jantuah. 

You could literally see the sparks fly between my surprise cohost and Caroline  as they both work in the people/change culture space. 

For over 3 decades Caroline has worked with individuals  as they seek to articulate and work toward their vision. More recently also becoming an Inclusion and diversity champion- working to bring about change to the internal workings of  organisations to make them more inclusive,  respectful and become organisations people are happy to work in.

Forget your cuppa, my advice is grab a note pad as we go over the fence with fascinating and brilliant human!


Resources 

1. John O’Donoghue

Over the Fence is a podcast written and presented by Vangeya Mhone and Sarah Parkinson
Music: https://www.purple-planet.com
Editing and Post-Production: Chris Parkinson

We are off! After last week’s intro - we are setting off at a gallop!  As billed we will be introducing you to several guests over the season. These are people we know and have journeyed with in some capacity, and they have kindly agreed to share their stories and lessons picked up along the way.

Our first guest whose energy, determination and refusal to let others dictate her course has been an inspiration to Vangeya over many, many years! A treasured  friend of the pod - meet Nish! 

We won’t give too much away in the notes, as you will hear it all first hand so settle in and enjoy!

Resources
1. Life begins at the end on your comfort zone- Neale Donald Walsch
2. Craig Groeschel - innovation happens at the end of your comfort zone: Leadership Podcast - Craig Groeschel
3. The yes theory- Yes Theory – Yes Theory

Nish’s info:
Nishadi Ranasinghe 
https://www.linkedin.com/in/nishadi-ranasinghe

Over the Fence is a podcast written and presented by Vangeya Mhone and Sarah Parkinson
Music: https://www.purple-planet.com
Editing and Post-Production: Chris Parkinson

Finding your story

Refreshed from our summer break we are back for season three talking about something that is very close and data hearts.  We believe that everybody’s story is a valid and valuable and we want to delve into some stories of some guests that have inspired us and we know will inspire you.

In this episode Sarah and Vangeya introduce this season‘s theme : the power of story, and  how personal stories can influence and encourage others.  They both share the overarching lessons they have learned from their stories so far. and share their top lists learnt along the way and look at the power of story

This season is jam packed with guests who will be sharing their stories but Vangeya sets a  challenge to us all for the season to ‘find your story’ with the help of those around you.

We cannot wait to hear your stories along with those of our guests as we not only look at each other’s lives, but go over the fence and delve into the stories of our guests

Resources

1. Power of story: Tony Robbins https://www.tonyrobbins.com/career-business/the-power-of-story-peter-guber/
2. Robin Moore: Home (robin-moore.com)
3. Finding your why: Simon Sinek https://m.youtube.com/watch?v=tF7YLGpOoz8

Over the Fence is a podcast written and presented by Vangeya Mhone and Sarah Parkinson
Music: https://www.purple-planet.com
Editing and Post-Production: Chris Parkinson

Friends! We Have come to the end of another season. How has it gone by so quickly? (Panic you not! We are already planning for season 3!)

We have thoroughly enjoyed coming over the fence with you as we have looked at self-care. Our hope is that it is a less puzzling  and less daunting concept as we have talked about it and learned from each other. 

It is our greatest hope that your journey will continue and self care will cease to be a tick box exercised  but that the incremental small but crucial changes will mean that you are looking after yourselves that bit better and enabling yourselves to show up in all the spheres of your life, much more resilient and supported.

In this episode, seeing as it is the season finale, Sarah and Vangeya thought it would be a good idea to have a bit of a self-care check in.  To explore the areas where we still struggle, the wins that they have collected over the season, as well as the big takeaways. 

So we leave you with the biggest takeaway and what has been dubbed our manifesto: self care ( and life really) is all about self compassion. Figure out who you are and what works for you, and implement it, as often as you need to and remember- practice makes better!

We look forward to continuing the journey with you in season three, but until then  Keep looking after yourselves and keep in touch:

Insta / Tiktok / Facebook: @overthefencepod
Facebook secret group: https://www.facebook.com/groups/602065328690779/

Resources:

1. Self care as a weapon by Whitney Goodman : https://www.psychologytoday.com/gb/blog/healing-together/201907/when-self-care-becomes-weapon?amp
2. Part of the series on how stress affects health Elizabeth Scott: https://www.verywellmind.com/self-care-strategies-overall-stress-reduction-3144729
3. Brene Browne:  Atlas of the Heart

Over the Fence is a podcast written and presented by Vangeya Mhone and Sarah Parkinson
Music: https://www.purple-planet.com
Editing and Post-Production: Chris Parkinson

Friends, we have our second ever guest! The fabulous Claire Murphy joins the pod this week, to our great delight. 

This wonderfully insightful discussion with Claire centres around the fact that self care whilst difficult at the best of times is nearly impossible during curveball season and yet this is when it’s most crucial if a complete programe reset post burn out is to be avoided 

As always there were laughs had , genuine wisdom and practical steps shared, so listen in  and take note 

Resources 
1. Esther Perel 
2. Canadian Red Cross: psychological first aid pocket guide : https://www.globalfirstaidcentre.org/resource/psychological-first-aid-pocket-guide/

Over the Fence is a podcast written and presented by Vangeya Mhone and Sarah Parkinson
Music: https://www.purple-planet.com
Editing and Post-Production: Chris Parkinson

Our manifesto is born

The episode kicks off with a spectacular Segway, a throwaway comment by Sarah that very much fits with the theme of internal rhetoric gets Vangeya very excited.   The episide is all about this internal monologue or story that we have on repeat running around in the background.  Like a master computer programme it affects everything from our decision making to how we feel about ourselves. 

But if it’s in our hardware, how do we recognise it?  More importantly can we change it?  From neuroscience to our own experience we look at how to manage these insidious thoughts. As always expect nothing but real raw vulnerability as Sarah and Vangeya describe some of the rhetoric they are working at changing and what seems to be working:

1. Recognising when you are out of control 
2. Learning when not to act, enter the urge surfing 
3. Don’t rush your process
4. Know what you need (the aforementioned manifesto)

Resources
1. Link to laboratory of neuro imaging - quote about 70,000 thoughts
2. Rachelle Indra (@coachrachelleindra) Lucky girl syndrome explained with neuroscience 
3. Prentice Emphill on boundaries: https://byrepose.com/journal/2022/1/18/setting-boundaries-what-does-that-really-mean#:~:text=Clear%20boundaries%20are%20defined%20beautifully,prerequisite%20for%20connection%20with%20others.
4. Links to 47.2 episode and bonus episode

Over the Fence is a podcast written and presented by Vangeya Mhone and Sarah Parkinson
Music: https://www.purple-planet.com
Editing and Post-Production: Chris Parkinson

Real self care doesn’t start with a bubble bath!!

Calling all recovering people pleasers! in this weeks episode we look at authentic self care, what it really requires and some practical things to implement.  For all you self-confessed recovering people pleaser who find themselves overburdened and trying desperately to detach from the guilt and internal struggle that hits when you find the courage to say “no” - we hear you and this week’s episode is for you. 

Sarah snd Vangeya delve into the very real reality of having to constantly rebuild the fences around boundaries set time and time again, looking at how best to ensure that you can be who you are who, whilst being joyful, enabled to thrive and flourish so that you can show up as your best self you and therefore be able give to the measure that you are able. 

We are sure there are lots more helpful hints to achieve  this but during our conversation we landed on these as a start:

1. Know yourself 
2. Taking the fear away
3. Fence building- reinforcing the boundaries  not just with others but ourselves too
4. Honest conversation 
5. Allow for forgiveness/ compassion
6. Stop the joy robbers 
7. Give to the measure you can not to the expectation 

Resources 
1. Kobe Campbell on boundaries starting with identifying your needs and the environments in which those needs can be met: on ‘In the light’ https://open.spotify.com/episode/1go2k01znDikD1RtvxdgXL?si=9YjFKWllQ0SV7f-au_UK5Q
2. Extrovert/introvert explained: Simon Sinek https://m.youtube.com/watch?v=ozSjZ6iRKSA

Over the Fence is a podcast written and presented by Vangeya Mhone and Sarah Parkinson
Music: https://www.purple-planet.com
Editing and Post-Production: Chris Parkinson

Show notes: 202
The fruit beneath your feet with Olga Thompson

The pod has the first of our wonderful guests! Introducing the talented, hilarious, wise and all round fabulous Olga Thompson!

This episode could have been 3 times as long as it is, as Olga attempted to rename self care and gave really helpful practical tips to bring it down to a manageable level. The tea and wisdom were most definitely flowing, culminating in the prescription for self care arrived at being a combination of:

1. There is lots of unlearning to do
2. It is crucial that we give ourselves permission to stop and do what we need/want in a moment of need 
3. Be gentle with yourself 
4. Never compare
5. Stay in your lane and concentrate on your journey 

Follow Olga @olga.thompson and @big_fat_greekmother

We had so much fun and learned lots so we will definitely have to have Olga back for another cuppa and natter over the fence in the near future.


Resources

1. Brene Brown -the power of naming emotions: https://www.npr.org/2021/12/23/1067479092/brene-brown-on-the-power-of-naming-our-emotions
2. Brené Brown appearance on Unlocking Us: https://open.spotify.com/episode/3eyj6AUWzB1YgON2QVLMY5?si=mNKV7T-RSV-fHKn8DP9R1g

Over the Fence is a podcast written and presented by Vangeya Mhone and Sarah Parkinson
Music: https://www.purple-planet.com
Editing and Post-Production: Chris Parkinson