Welcome to this special holiday episode of Project Joyful: the podcast for Health Centred Leaders. In this episode, we dive into strategies for navigating the holidays with ease and grace. As December unfolds, many of us face a whirlwind of places to be, people to see and gifts to find and wrap.

In this episode, you’ll discover three practical tips to help you manage your to-do list, prioritize self-care, and maintain a sense of calm amidst the festive chaos. Whether you're in charge of all the holiday preparations or just feeling the seasonal strain, these insights will empower you to create a memorable and joyful Christmas or New Year.

Key Takeaways:

• Energy Management: Prioritize small, daily recovery activities like staying hydrated, getting quality sleep (check Episode 169 for tips), and going for daily walks to deposit into your energy bank account.
• Task Delegation & Organization: Simplify your to-do list by delegating tasks, grouping errands to save time, and creating joyous experiences like wrapping presents with your kids.
• Mindful Breathing & Intention Setting: Practice deep breathing to reduce anxiety and set three empowering words that embody your holiday intentions. Regularly remind yourself of these words using phone alarms to stay centred amidst holiday chaos.

Let's explore ways to boost your energy, organise your schedule, and live intentionally during this busy time. So, take a deep breath, grab a cup of tea, and join Tracy in transforming your holiday season into a time of true joy and rejuvenation.

In today's episode, Tracy Tutty talks with Josie Askin. Josie is a leadership and performance coach, trainer, facilitator, speaker, and an athlete who's passionate about sustainable high performance.

Together, they explore the powerful intersection of athletic training principles and their application to the corporate arena. Josie shares her personal experience with relative energy deficiency in sports and the pivotal role of recovery in achieving peak performance. Josie also offers actionable advice for balancing corporate responsibilities with personal fitness goals.

Key Takeaways:

• Prioritise Recovery: Effective performance hinges on balancing work with rest and recovery, whether in sports or corporate life.
• Incorporate Movement: Simple, frequent activities, even as short as two minutes, can make a significant difference in overall health and energy levels.
• Develop Effective Habits: Small, consistent actions, aligned with a personal 'why', build a foundation for sustainable high performance.

Whether you're a weekend warrior or a corporate athlete, you won't want to miss this enriching conversation.

You’ll find Josie on Linkedin at https://www.linkedin.com/in/josie-askin-017ba7109/ , Facebook at SpringCoachingLtd, and Instagram @springcoachingperformance

In this episode of Project Joyful: The Podcast for Health-Centred Leaders, host Tracy Tutty dives deep into the pitfalls that new managers often face. Drawing from years of experience coaching professionals in their first year of management, Tracy highlights the most common mistake that can lead to burnout, team frustration, and decreased productivity.

Three Key Takeaways:

• Avoid Micromanagement:

New managers often continue their old job while trying to lead, which results in micromanaging and irritability.

• Set Clear Standards:

Successful managers ensure each team member understands the team’s goals, deadlines, and acceptable standards.

• Prioritise Self-Care:

Managers need to regulate their nervous system and ensure they have enough energy to handle difficult conversations with kindness and respect.

Tune in to learn how to transition effectively from team contributor to effective leader. For personalised tips on elevating your leadership in 2025, connect with Tracy on LinkedIn or Instagram. Listen now to transform your management style and watch your team thrive!

Welcome to Project Joyful: the podcast for Health Centred Leaders. This week, our host Tracy Tutty explores the versatile and soothing benefits of lavender. Known for its calming effects, lavender is a go-to remedy for anxiety, skin health, and sleep.

Key Takeaways:

• Anxiety Relief: Lavender essential oil has been shown in studies to reduce anxiety levels comparable to conventional medications like diazepam. Inhaling lavender can increase alpha and theta brainwaves, promoting relaxation.
• Skin Health: Lavender is beneficial for soothing sunburns, insect bites, and promoting wound healing due to its antibacterial and collagen-promoting properties. It's one of the few essential oils that can be applied directly to the skin. Always check your skin can tolerate it by applying a patch test first.
• Sleep Aid: Lavender helps improve sleep quality without causing next-day drowsiness. A few drops on your pillow or a lavender-infused bath can help ease you into a restful night.

Join Tracy as she delves into the science and practical applications of lavender, offering tips for incorporating this powerful herb into your daily life.

Listen now and bring more peace, tranquillity, and healthful benefits of lavender into your everyday routine!

In this episode of Project Joyful: the Podcast for Health Centred Leaders, host Tracy Tutty delves into the concept of finding purpose in the small, daily moments rather than a grand, elusive life purpose. Tracy challenges the conventional wisdom by suggesting that our purpose can change moment by moment, based on who we are with and what we are doing.

Key Takeaways:

• Daily Intentions Over Grand Plans: Tracy encourages listeners to focus on small, meaningful daily purposes rather than a single grand life purpose.
• Be Present and Mindful: Emphasises the importance of being present and experiencing life fully, rather than racing to a so-called finish line.
• Nurture What Matters Most: Highlights the value of discovering and nurturing what truly matters to you on a daily basis, leading to a more fulfilling life.

Tracy offers practical advice on how to connect with what feels good in your body and encourages listeners to live intentionally, moment by moment.

Tune in to transform your life, one small purpose at a time!

Welcome to Project Joyful: the podcast for Health Centred Leadership, hosted by Tracy Tutty.

In this episode, we delve into the profound connections between sleep, productivity, and metabolic health. Discover eye-opening statistics from the Sleep Foundation and the ongoing SHADES study that reveal how sleep deprivation affects workplace productivity and overall health. Tracy outlines actionable strategies to improve sleep quality, emphasizing the importance of a consistent sleep routine and a sleep-friendly environment.

Key Takeaways:

• Consistent Sleep Routine:

Establishing and maintaining a regular sleep schedule, even on weekends, is crucial for metabolic health and productivity. Check out our posts on this on Instagram @tracyctutty

• Sleep Environment Optimisation:

Transform your bedroom into a sanctuary for sleep by eliminating electronic devices, reducing blue light exposure, and controlling room temperature.

• Daily Habits:

Incorporate daily habits like moderate fun exercise, exposure to natural unfiltered daylight in the morning, and a relaxing bedtime routine to enhance sleep quality.

Tune in for transformative advice and embark on a journey towards better sleep and improved well-being.

As an executive coach and medical herbalist, I integrate health protocols such as those we’ve talked about in this episode into my coaching sessions. This ensures my clients not only lead effectively but also maintain their well-being. This holistic approach helps managers, executives, and professionals stay at their peak performance, even during challenging times.

Are you ready for something different in 2025? If so, I’ve got great news! I’ve got space for one special person to join me on my bespoke 9-week 1on1 coaching experience. If you are interested, let's jump on a call and see if we would be a great fit.

Here’s the link to book your call - https://www.tracytutty.co.nz/Connect

In this episode of Project Joyful, host and Medical Herbalist, Tracy Tutty, explores the multifaceted benefits and uses of Holy Basil, also known as Tulsi. Originating from India and revered in Ayurvedic medicine, this adaptogenic herb is celebrated for its profound impact on health and well-being.

Key Takeaways:

• Immune-Boosting Properties:

Holy basil is a powerful antioxidant and adaptogen that enhances immunity. Its antiviral, antifungal, and antimicrobial properties make it effective against colds, coughs, and bronchitis. It supports your immune response by activating your T-helper cells and natural killer cells.

• Metabolic Benefits:

Research reports that Holy Basil can reduce blood sugar levels and support healthy lipid profiles. It can also normalize blood pressure, making it beneficial for both hypertension and hypotension sufferers.

• Neurotropic Effects:

Holy Basil improves cognitive functions such as memory and attention, and can significantly reduce anxiety and stress levels.

Discover how incorporating holy basil into your lifestyle can bring about substantial health improvements while adding delicious flavors to your meals and teas.

In this episode, we’re talking about the alarming rise of burnout. Listen in to discover three essential self-care strategies that are simple to do and easy to implement. They will help you to maintain your well-being and elevate your job performance.

Key takeaway points include:

• Seek Support: Understand the importance of recognizing and requesting the support you need from colleagues and leaders to alleviate workplace stress and prevent burnout.
• Deep Breathing: Learn breathing exercises to step out of the fight-or-flight response, promoting relaxation and reducing anxiety levels.
• Create Distance: Establish physical, emotional, and cognitive boundaries from your work to ensure necessary downtime and mental rejuvenation.

Tune in as Tracy explains how adopting these practices can significantly reduce burnout and enhance your overall quality of life. Don’t miss out on actionable advice to foster a healthier work-life balance!

In this episode of Project Joyful, host Tracy Tutty unpacks the essential elements of preparing for a crucial conversation with your boss. Tracy shares her high-performance framework, designed to foster impactful and positive dialogues that can significantly enhance workplace relationships and outcomes. Whether you're an executive, manager, or team leader, this episode is a must-listen-to master the art of effective communication at work.

Key Takeaways:

• Building Trust: Tracy emphasises the importance of establishing trust as the foundation of any impactful conversation. She provides tips on how to nurture trust through responsiveness, genuine rapport, and understanding your boss's needs.
• Clear Outcomes: Learn how to define the desired outcome for your conversation. Tracy advises breaking down the outcome into smaller, deliverable goals to ensure clarity and mutual understanding.
• Dynamic Delivery: Discover how tailoring your communication style to match your boss’s preferences can create a more dynamic and engaging conversation. Tracy explores using stories, metaphors, and varied pacing to maintain interest and ensure your message is effectively conveyed.

Listening to this episode will equip you with actionable strategies to have meaningful conversations that propel your professional relationships and objectives forward.

Connect with Tracy Tutty on LinkedIn (https://www.linkedin.com/in/tracytutty/) or on Instagram @TracyCTutty for more insights on health-centred leadership.

Tune in to Project Joyful and transform your conversation skills today!