Tommy Sobel is the world's premier digital habits coach, having helped thousands of busy business leaders and top-performers reclaim tens of thousands of hours of productive time.

Using his background in neuroscience and behavior reconditioning, Tommy trains business leaders to improve their relationship with screens through coaching, proven systems and community, so they can reclaim 20-40 productive hours each week, live life in flow state and have more time off.

Later in the show, Dr. Robin welcomes Debra O'Bryan who is the Dream Manager and Well-Being Manager at CommunityAmerica Credit Union. She shares the moment when "active listening" was introduced in her life, and why the book by Michael Sorenson called I Hear You changed her relationships – both in the workplace and in her personal life.

Debra also explains why listening can be difficult for us, and why it's important not to fall into the "giving advice" or "fix it" trap when someone else is speaking. Instead, she encourages us to pause and validate what they must be feeling in this moment. Debra also sprinkles in some great active listening tips that can shift a company culture and build even better connections between its team members.

Memorable Quotes:

• "So, I just started to challenge some people in my community, some friends, and people in the film industry. Like, can you turn your phone into a brick for an hour a day and do something that you love in the real world?"
• "The problem today is that we are being overloaded with these dopogenic rewards, these things that give us that dopamine, that don't actually help us survive. Every single follow, every single email, every single vibration in our pocket gives us that sense of dopamine, and we've become overstimulated to it."
• "I think that we're now at this kind of new pillar of wellness where you need to carve out time and effort to get off the grid for your own mental health and wellbeing."

• "In my professional life I was doing a really good job of active listening, it was in my personal life with my family that I was getting it completely wrong. Validation in active listening was a game changer for me and my family."
• "We fall into advice, and not really listening, especially as a mom, we just want to fix it. But really, what people want in that moment – when we're venting – is we want someone to appreciate our struggle and empathize with us."
• "Active listening gets us to pause. It gets us to appreciate our relationships, and to learn. There are so many things we miss if we don't take the time to listen."

What You'll Learn:

How to create better habits around screen time and phone usage to live more fully, plus how active listening can help you develop stronger relationships both at work and at home.

This Episode Includes:

• While working in social media for Steven Spielberg at Dreamworks Studios, Tommy realized he was spending the equivalent of 5 months a year on his phone.
• Tommy was able to tie his anxiety, stress, and unhappiness to the amount of time spent on his phone.
• He decided to test his theory and spent one hour a day for a year doing something other than checking his phone. He was able to read 27 books that year.
• Tommy challenged his co-workers and friends to do the same. Out of that challenge sprang the digital wellness movement and the brick community.
• Tommy explains the neuroscience behind phone addiction and how we can change that addiction through habit formation.
• He believes the new frontier of wellness is going to be digital wellness.
• When creating new habits environmental design is one of the first tips that Tommy shares with people.
• If you are able to design your environment in such a way that you remove your phone from the situation it is easier to avoid checking it. For example, purchase a digital alarm clock rather than use your phone to keep it out of the bedroom.
• When you practice environmental design, you end up finding yourself being more present, more focused, and more attentive, and you're not even using willpower.
• When teaching your kids about digital wellness it's important not to vilify the phone. Instead, teach your kids the freedom they get to experience when they remove the phone from the equation.
• People are overwhelmed, stressed, fearful of the future, and so on, but there are ways that being an active listener can help them process their emotions without you having to give advice.
• Why active listening begins with empathy, and asking yourself, "How would I be feeling if I were in their shoes?"
• Why micro-validating team members throughout the day can make a difference on morale. Micro-validating allows people to move from emotion to logic. Logic cannot be reached without validation.
• Why it's important to ask a person if they need someone that will just listen or if they are looking for advice. Most people will know the answer.
• The importance of self-validation, and why we need to remember the phrase, "Be careful what you say, you're listening."

Three Takeaways from Today's Episode:

1. Turn your phone into a brick for one hour a day and try to do something you love instead.
2. Create phone-free zones in your house like in your bedroom or your car.
3. How to shift from giving advice to people and start listening to improve all of your relationships with people.

Mentioned In the Episode:

• Tommy Sobel
• Tony Gaskins
• The Millionaire Master Plan by Roger James Hamilton
• Digital Wellness Movement with Tommy Sobel
• I Hear You by Michael Sorensen
• Eat Your Peas
• CommunityAmerica Credit Union

Connect:

• Facebook
• Instagram
• LinkedIn
• Twitter
• YouTube

"I want my kids to grow up knowing who I am in real life, not just in their head. I cry in front of them, I'm peculiar, I'm a little weird. I want to show them all facets of myself so they can embrace it for themselves." - Brandon McAnderson

Brandon McAnderson is a former All-Big 12 Running Back at the University of Kansas, and today is a sideline reporter and pre-game host for KU football games. He is also an active member in the Kansas City community who brings men together to grow spiritually and address commonly held (and harmful) male stigmas present in today's world.

In today's show, Brandon shares why Father's Day is a good time for men to check in on their mental health. That means pausing and reflecting on all you have done as a father this year, and more importantly celebrating the big and small moments that you bring to your kids' lives – spiritually, mentally, and even a vulnerable side to let them see the real you, and not an idea of who you are. Brandon shares stories about his father, and the gratitude that has grown in his heart over the years for his dad, so much that his fatherhood has impacted the way he sees and loves his own two boys today. Brandon also opens up about his own bout of depression, and his inspirational journey toward healing and how it led to helping more men in our community.

Later, Dr. Robin chats with Sabrah Parsons, who is an Aquatics Director at the YMCA of Greater Kansas City. When she finished swimming lessons at age 15, little did she know that when her mother signed her up to be a lifeguard, that would be where she found her passion for swim safety. Sabrah shares that drowning is the number two leading accidental death for ages 0-8 – and it's completely preventable with drowning prevention classes. Sabrah describes what parents can look for in flotation devices for kids, and how to know if a swim class will teach their kids the proper techniques to self-rescue if there comes a time.

Three Takeaways:

1. How depression can show up in subtle ways and hide behind failure in our lives.
2. Relying on other people to make us happy isn't realistic – we need to search for the right mental health tools that work for us and have them ready in our pocket before a crisis happens.
3. Why swim lessons can prevent drownings up to 80% - plus three important moves the YMCA aquatic program teaches kids to promote self-rescue.

Mentioned In the Episode:

• The Four Agreements by Don Miguel Ruiz
• Big Shifts Foundation
• YMCA of Greater Kansas City
• Drowning prevention classes at the YMCA
• Puddle Jumper flotation devices for kids

Connect:

• Facebook
• Instagram
• LinkedIn
• Twitter
• YouTube

Deb Richard is a professional golfer, executive coach, and author of "Trust: Understanding My Why."

She is the CEO of Burlap Leaders where she specializes in helping others manifest quality relationships and live with purpose.

Deb's North Star, Trust, is central to her coaching of athletes, executives, and students.

She expands on the many lessons learned through golf and applies them to inspire successful living.

Memorable Quotes:

• "We shall not cease from exploration, and the end of all our exploring will be to arrive where we started and know the place for the first time."
• "I think a lot of times we get lost in a purpose that is self-fulfilling. I like to think of purpose as how we give that is ultimately the greatest pathway in life. It's not what we took from the world. It's what we gave to the world."
• "There are things you learn about trust as you're developing it in yourself, that really translates and it becomes that vision of what you're looking for in someone else to trust."

What You'll Learn:

Trust is important in learning the why behind your actions and living with purpose.

This Episode Includes:

• Through golf, Deb learned to trust herself and have self-confidence.
• When you develop your own trust in yourself you find it's the same things you're looking for when trusting in others.
• One example that Deb gives about trusting herself involves her sense of integrity and how that served her in different situations in life.
• It is hard to trust others when you don't fully trust yourself.
• If you weren't raised in an environment that promoted self-trust you can develop it in yourself by doing the mundane.
• The mundane includes non-negotiables that you perform every day. As you prove to yourself that you can do them, you will start to build trust in yourself.
• Understanding your why precedes trust, not trust preceding your why.
• Deb shares the story of how she trusted her gut in college and led the University of Florida golf team to a National Championship.
• Deb believes that because she trusts herself, she is able to be more curious about the world around her in a safe and growth-oriented manner.
• The greatest motivation and purpose is when we take the best of ourselves and we bring it to the world.
• If you have the power to positively influence just one other person in the world, that's a great purpose.

Three Takeaways From Today's Episode:

1. Practice doing the mundane to build trust in yourself.
2. Evaluate your purpose in life – is it self-fulfilling or is it about giving back to the world?
3. Consider how you can meld your purpose in your professional life and your purpose in your personal life.

Mentioned In The Episode:

• Trust: Understanding my Why by Deb Richard
• Small Changes Big Shifts

Chelsea Laub is an Enneagram Coach with a passion for empowering people to see the possibility in their lives.

Using the Enneagram, she works with individuals, couples, and teams to discover what's working and what's not by bringing awareness of self and others.

An expert in self-awareness, leadership, education, marketing, and connection, Chelsea will keep you engaged and excited about what is possible, while giving you practical and useful tips that you can start using today.

Chelsea serves as the Treasurer for the Big Shifts Foundation, where she is dedicated to making generational lifestyle changes by providing young people with safe places and resources to enable their whole health.

Chelsea is a community contributor, a mom, a wife, a friend, and she believes wholeheartedly in whole-person health

Memorable Quotes:

• "The first thing I think is when we draw awareness to ourselves and to our patterns, it makes us more aware of how we're parenting our kids as well."
• "Learning about all the different personality types I've grown this compassion and this understanding that I just didn't have access to before, this level of empathy."
• "When we're born, we're born with this core motivation, which is our Enneagram type, our personality style. And as we're growing, we try out different strategies to satisfy that core motivation, and those become our behaviors."

What You'll Learn:

The Enneagram can help you cultivate compassion by helping you understand the behavioral motivations of yourself and those around you.

This Episode Includes:

• The enneagram is a personality assessment that tells you why you do what you do.
• It helps you draw awareness to yourself and to your patterns. It makes you more aware of how you're parenting your kids as well.
• Chelsea gives a few examples of how the enneagram has helped her and her husband better understand their children.
• In the enneagram there are three different levels of energy that you can fall under.
• Chelsea started out as a financial advisor until her husband went through some mental health challenges and she discovered the enneagram.
• The enneagram has been a game-changer for Chelsea and taught her how to have more compassion for the people around her.
• One example Chelsea shares is how the enneagram helped one of her clients learn how to set more boundaries for herself.
• There are nine different personality types with the enneagram.
• Your core motivation is different based on which of those types you are, and your path to growth is different depending on what your type is.
• The enneagram also provides you guidance on how to access your growth zone.

Takeaways From Today's Episode:

1. Consider taking the enneagram and working with an enneagram coach to learn more about yourself and how you interact with others.

Mentioned In The Episode:

• Mindset by Carol Dweck
• What Happened to You by Oprah
• The Complete Enneagram by Beatrice Chestnut
• The Road back to You by Ian Morgan Cron
• Chelsea Laub
• The Big Shifts Foundation

Dr. Barahona is a family coach, author, and the host of the Simple Families Podcast.

Her work has been featured on Netflix, Real Simple Magazine, The Today Show, The Wall Street Journal, The Washington Post, and many more.

For the past 15 years, she's had the experience of partnering with parents in search of a more harmonious life with kids.

Her doctorate is in Child Development with a research focus on family wellness.

She also holds a bachelor's and master's degree in Clinical Social Work with a focus on child and family practice.

Dr. Barahona is also a parent in the trenches with two young children herself.

During the second part of the show, Dr. Robin talks to Caitlin White, who is the Behavioral Specialists for Youth at the YMCA in Kansas City. She shares why they are helping kids regulate their bigger emotions in groups with peers. She also shares the ways kids are struggling to readapt being in big groups again, and some tips that can help kids feel more grounded in their daily routine.

Memorable Quotes:

• "As the parent in the home, I am the thermostat. I'm setting the temperature for the people around me."
• "This idea of minimalism can feel very finite. It can feel very predetermined. Like, you get to this point and you're a minimalist. Most people would walk into my home and be shocked to find out that we're minimalist because it looks just like everybody else's home."
• "When our amygdala is overreacting and our thinking brain isn't functioning, well, then we're not saying the things we want to be saying. We're not staying as calm as we want to be staying. So, I think that as parents, when we ourselves are taking care of ourselves and we can maintain our own calm, we can be more intentional in the interactions that we have with our kids."
• "So, I think that it's really the heartbeat of our existence, being connected to other humans. And in many ways, when it comes to kids, it is the biggest influence on their behavior."
• "We see some kids struggling with big emotional reactions, even to smaller things that weren't previously a big deal such as parents dropping off, siblings being split out of groups, or things not going their way."
• "A kid's routine should always include some downtime, even if that's sitting with them at the end of the day and reflecting on things."

What You'll Learn:

Tips and tricks for parents to find mental clarity.

Why the YMCA is the biggest childcare centers in Kansas City

What S.M.A.R.T. Connections is at the YMCA and how it helps parents and kids together

This Episode Includes:

• Denaye earned a doctorate in child development but in her twenties realized how little she knew about the growing up process.
• Her goal is to teach parents more about this process so they can build empathy and patience with their children.
• Denaye started the Simple Families podcast five years ago to help pursue that goal.
• The mental load that Denaye talks about is made up of expectations from her childhood and things she saw modeled in society and other families.
• Most people think the mental load is all about the tasks they need to accomplish, but it also includes their fears and worries.
• The first step to reduce the mental load is to do a brain dump for an hour of everything you're thinking about.
• The next step is to categorize those ideas into execution, planning, and worry piles.
• A lot of people are amazed when most of the ideas end up in the worry pile.
• There are certain people out there that have a higher tolerance for clutter, and these are people who have baseline lower levels of anxiety and aren't quite as bothered by their environment and their surroundings.
• On the other hand, some people are more bothered by clutter and can't tolerate it as much.
• Denaye uses a red, yellow, green, and blue chart where you name your zone based on a color. The color you choose relates to how able you are to tolerate clutter.
• When you are a parent, you set the tone for your family. That's why it's so important to know your zone and be able to manage it.
• A clear mindset helps parents because they can use their thinking brain to react and remain calm with their children.
• Denaye shares the example of how her family uses a visual calendar to set the schedule for the day with her kids.
• She says now her children draw their own visual calendars when they have days off from school.
• In terms of connection, Denaye believes that the less connected you are to someone the more negative feelings that will arise. Whereas, if you are more connected the opposite is true.
• Regulating your emotions is a new way to help those struggling with mental health, which has been found to help you stay true to yourself.
• Why routines and rituals help create connection because this avoids anxiety and stress in our lives.

Three Takeaways From Today's Episode:

1. Practice a brain dump for yourself. Spend one hour writing down every thought that's in your head.
2. Categorize those ideas into the three different piles: execution, planning, and worry.
3. Consider how you can let go of some of the worries you're holding on to so you can gain mental clarity.

Mentioned In The Episode:

• Denaye Barahona
• The Simple Families Podcast
• Johann Harri
• Kansas City YMCA
• Kansas City YMCA Facebook

Stephen is a first-generation college graduate with a B.S. from Texas A&M University and a Master of Divinity from Fuller Theological Seminary.

He is currently working on a Doctorate of Ministry, also at Fuller.

Stephen helps coaches and athletes connect the dots between sports and life through the 2Words Character Development program.

Mackey's first book, co-authored with best-selling author Damon West, is called The Locker Room: How Great Teams Heal Hurts, Overcome Adversity, and Build Unity. It's coming out this month, May 2022.

Among his many accomplishments, Mackey is most proud of his role as a devoted husband to his wife, Teressa, and father to their four kids.

During the last part of the show, Dr. Robin chats with Jackie Reed about the homebuying process in these times. Jackie is a manager at CommunityAmerica Credit Union in their Branch and Outbound Mortgage Sales department. She provides helpful tips about how to find the right lendor and loan officer for your family, as well as how to find a real estate agent that will be dependable with your needs. She also speaks to how the home loan process works at CommunityAmerica Credit Union, and why they take a personal approach with their customers to make sure you are comfortable during the entire journey toward buying your next home.

Memorable Quotes:

• "Because whenever we start to live outside of our core values, adversity, conflict, and hurt will follow."
• "But instead, we turn the volume up and we say, let's bring the fullness of who you were created to be and the fullness of who I was created to be. And let's bring all of that and deploy it in service of one common goal."
• "The purpose of influence is to serve those that have none."

What You'll Learn:

How to encourage our kids to overcome adversity through staying true to their core beliefs. Also, the steps that are involved in the homebuying process, and how you can make the process easier on yourself by being prepared with some helpful tips.

This Episode Includes:

• Stephen was raised by his grandparents and was able to become a first-generation college graduate.
• He worked as a youth pastor before he started his character development program.
• If we start with no, we'll find all the reasons why we can't do something. If we start with yes we'll find all the reasons that we can.
• Stephen shares the six foundational ideas that are represented in his book "The Locker Room" and a brief synopsis of what the story is about.
• In order to write "The Locker Room," Stephen reached out to Damon West on Twitter. Together, they collaborated to write and publish the book.
• One key principle in the book is the idea that following your core values will help you achieve success on the field and in real life.
• Stephen believes that unity begins when you listen more than you talk.
• Listening to young people instead of trying to solve their problems is one way to help them overcome mental health challenges.
• What to look for in a real estate agent, and why your lendor and loan officer can be a great supportive system for you during the homebuying process.
• What you can do budget wise to prepare for the homebuying process
• Some tips to avoid getting derailed from the homebuying process.
• Why getting pre-approved matters and saves you time and stress.

Takeaways From Today's Episode:

1. Go and purchase "The Locker Room: How Great Teams Heal Hurts, Overcome Adversity, and Build Unity" to give to a recent graduate as a gift.
2. Talk to family and friends when looking for a real estate agent, as they tend to be the best referrals.
3. Find a lendor who will work with you to understand all the costs associated with buying a home.

Mentioned In The Episode:

• Damon West
• The Locker Room: How Great Teams Heal Hurts, Overcome Adversity, and Build Unity
• Home - YoungLife.org
• Stephen Mackey
• CommunityAmerica Credit Union – Call or visit a location to speak with one of their mortgage advisors

*** This recording is for educational and entertainment purposes only. It should not be viewed as personalized financial advice and is not a substitute for consultation with your financial representative. Any reference to third-party websites are provided for information purposes only and are not endorsed by CommunityAmerica. Please visit CommunityAmerica.com to learn more about how we can assist you in achieving your Financial Peace of Mind.***

Jessica graduated from California State University Long Beach.

She has worked as a neuroscience bedside nurse with children and young adults in a psychiatric residential treatment center.

She is a clinical instructor to nursing students during their psychiatric rotations.

Jessica is also the director of clinical services with foresight mental health clinic.

She believes in finding a balance between lifestyle interventions and medication.

Foresight Mental Health Clinic just opened offices in Kansas City, MO.

The goal of Foresight is to leverage technology with mental health services to help make people healthier and happier.

During the second part of the show, Dr. Robin chats with Amy Milroy, Director of the B.E. Smith Family Center at AdventHealth in Shawee, Kansas, as well as Paloma Juarez, who has two children that attend the Britain Development Program at B.E. Smith Family Center.

As they continue the conversation on mental health and kids, Amy shines a light on why their programs are praised by the Kansas City community. The B.E. Family Center encompasses two unique programs – the first being the Early Learning Program which benefits AdventHealth employees' children. The second is the Britain Development Learning Program, which benefits children all over the Kansas City area with special needs such as autism and other developmental delays. Both programs help children ages 0-5 prepare for kindgarten and that next stage along their journey with successful learning opportunities that incorporate occupational therapy, speech therapists, music therapy, feeding therapty, aquatic therapy, and so on.

Paloma Juarez also shares why this center has become part of their family, and why this has been the best place for even her own well-being as she navigates parenthood.

Memorable Quotes:

• "So, our mental health landscape in the US is very much cash pay, and only 56% of psychiatrists take insurance all across the US. To me, that's so absurd. If you were to break your leg, you would not be hard-pressed to find somebody who takes your insurance to fix it."
• "I think that's really great advice to meet people where they're at. And so, anybody listening today, it's kind of like if you get in a car accident and your bone is hanging out of your skin, please go to the ER, don't come to the chiropractor."
• "This a tough road because you're responsible for these tiny humans. My biggest advice is giving yourself some grace. The fact that you're worried that you're struggling means that you care a ton and you're probably making a lot of awesome tough choices for your little one, and know that you aren't the only one."

What You'll Learn:

Difficulties in access to mental health care and innovative ways that Foresight Mental Health Clinic is changing those difficulties.

This Episode Includes:

• Jessica became a nurse because of the diversity of care they can offer.
• While working as a nurse, Jessica saw there was a stigma for those patients who came in with a mental health diagnosis. She decided to go into psychiatry to help put an end to that stigma.
• Jessica talks about the beginning of Foresight Mental Health Clinic and what makes it different from other mental health clinics.
• One of the goals at Foresight is to provide greater access to patients through the acceptance of as many insurance companies as possible. They also create custom cash pay plans for patients.
• Foresight also provides more data collection and analysis compared to other mental health clinics.
• According to statistics, Missouri is in the top five states with poor access to mental health care. Foresight decided to address this statistic by opening a new clinic in Kansas City, Missouri.
• Jessica shares a few lifestyle interventions that someone who is feeling down can implement to boost their mood. However, she also notes there are different levels of mental health. Someone at a level one may benefit from lifestyle interventions while someone at level five may not be able to implement any changes on their own just yet.
• There are several different ways to access care with Foresight. Going to their website will give you the most up-to-date information.
• Find out more about how a hospital in the Kansas City community is helping their employees' children ages 0-5, plus how they are helping a larger outreach of children ages 0-5 with special needs such as autism or other developmental delays.
• Learn how the B.E. Smith Family Center was founded, why it's the largest childcare facility in the Kansas City area, and the impact its programs are having in our community from Paloma's story.

Three Takeaways From Today's Episode:

1. Consider how unplugging from technology can help your mental health and your quality of sleep.
2. Nutrition and exercise are two great lifestyle interventions that help support mental health.
3. Give yourself grace no matter what you are going through – it's needed along the journey.

Mentioned In The Episode:

• Advent Health
• Foresight Mental Health Clinic
• People Need People
• Glass Castle by Jeanette Wells
• AdventHealth B.E. Smith Family Center and Britain Development Program

Grace Gerber is a bright soul who cares deeply about her family, especially her two moms, Terry and Shelly.

She was adopted from Vietnam, along with her brother, Matthew, and was brought over to the states when she was a little over a year old. She grew up knowing Terry and Shelly as her true parents, who raised her to be the caring and capable individual she is today.

Grace has roots in Kansas City but is currently a fourth-year student at the Rochester Institute of Technology in New York.

She is about to graduate with a Bachelor of Fine Arts in a unique field called Medical Illustration. First and foremost, she is an artist who thrives on creative challenges.

She hopes to one day illustrate human anatomy and biological processes for medical companies, or biomedical research facilities.

It was her equal love of art and science that led her to pursue this line of work. However, she insists she couldn't have done it without the ongoing recognition, encouragement, and support from her family. Their love for her stokes her love and passion for what she does. They inspire her every single day.

Memorable Quotes:

• "Parents are parents. Love is love. I don't think gender should matter at all. It's about having that ongoing love and support and encouragement and wisdom in your life, and you can receive that from any gender."
• "The authoritative, protective energy in my life has always been female. So, I've grown up knowing that women are very powerful and brave, and I guess that's what makes having two moms different."
• "Our parents are like your rock. And for me, it's my entire family. I see my entire family as my rock. Not just my parents, my aunts and uncles, my grandparents, my cousins, they've all made a huge impact on my life."

What You'll Learn:

Moms of all types are important and should be celebrated for the tremendous work they do.

This Episode Includes:

• Grace talks about being adopted from Vietnam and what that processed looked like for her two moms.
• She shares her thoughts on what it means to celebrate Mother's Day with two moms.
• Grace emphasizes the fact that gender doesn't matter, parents are parents, and love is the most important thing for a child.
• The Gerber family is very close-knit and enjoys doing outside activities and going on vacations together.
• Grace and her brother Matthew met their biological families in 2014 but she shares that it didn't impact her in any large way.
• Growing up, Grace always viewed her family as one single unit. She says her family is her rock.
• Grace ends the show by giving a few tidbits of advice on graduating college and how to be yourself in the process.

Takeaways From Today's Episode:

1. Celebrate moms today!

Jenn Nussbeck is the President of LeisLux, a philanthropy and event management agency.

She served on numerous public charity boards as well as dedicated the last fifteen years to supporting organizations throughout the Kansas City communities,

Assisting those navigating the philanthropy and civic channels is not only her work, but her passion.

Currently, Jenn serves as Parade of Hearts Co-Chair as well as serving on the Lee's Summit Public Safety Board.

Memorable Quotes:

• "I think in the bigger picture, it is just who Kansas City is. I think we are one of the best small, big cities. We are extremely philanthropic, and I think we have the true ownership of being called the Heartland."

What You'll Learn:

The inspiration behind the Kansas City Parada of Hearts and how to get involved.

This Episode Includes:

• Jennifer shares that the original plan for the KC Parada of Hearts started at the University of Kansas Health System.
• They soon realized that this idea was bigger than just the University and made a plan to include the entire community.
• Jennifer attributes her desire for philanthropy to her parents. She says they instilled in her the value of giving back at an early age.
• There are 154 hearts placed around the region, across two states, five counties, and 30 different cities.
• The parade of hearts is a collaboration between community artists and city leaders.
• Four organizations will benefit from the funds raised by the parade of hearts.
• The parade of hearts will be on display till the end of May and the majority of hearts will be available for auction online and in-person during the month of June.

Takeaways From Today's Episode:

1. If you live in the KC area, try and go visit each of the 154 hearts on display.
2. If you don't live in the KC area, try and consider how you can inspire your community to do their own parade of hearts.

Mentioned In The Episode:

• KC Parade of Hearts
• Your Wellness Connection

Sponsors

A huge thank you to all our sponsors!

• AdventHealth
• CommunityAmerica
• YMCA of Greater Kansas City

Cynthia Thurlow is a nurse practitioner, CEO and founder of the Everyday Wellness Project.

She's an international speaker with over 10 million views for her second TEDx talk (Intermittent Fasting: Transformational Technique).

With over 20 years of experience in health and wellness, Cynthia is a globally recognized expert in intermittent fasting and nutritional health.

Cynthia developed this intermittent fasting plan after entering her forties and experiencing a health breakdown.

Intermittent fasting didn't just help her lose weight; she had more energy, fewer cravings, and lower blood glucose levels.

Cynthia has now worked with thousands of women in her private practice to make her unique program of intermittent fasting work for them, too.

As Senior Healthy Living Director, Maggie enjoys connecting with people from all walks of life and helping them meet their goals.

Maggie began her career at the Y in 2012, working as a youth exercise instructor, personal trainer and group exercise instructor.

In May 2015, she became the Healthy Living Director at the Paul Henson Family YMCA.

In November 2016, she moved into her current role, providing association-wide resources for healthy living. She also leads the Health Living team at the Kirk Family YMCA.

Maggie grew up in Kansas and Alabama and graduated from the University of Kansas with a Bachelor's degree in Public Administration.

She is an ACE certified personal trainer and YMCA certified group exercise instructor.

Outside of work, Maggie enjoys camping, kayaking and cheering for the Kansas City Royals and Kansas Jayhawks.

Memorable Quotes:

• "And when people ask, what are your feelings about moderation, not deprivation? I said the concept works. If you can moderate, if you can't moderate, then you eliminate."
• "I believe that if we tune into our bodies talking to us, and instead of trying to lose weight for a wedding or for a vacation, how about we release the weight, or we eat to thrive through life and to have our body function at a high level."
• "Being organized helps you achieve your goals, mainly by creating focus around those goals. So, when we think about being organized and we are thinking about our goals, usually we think about our big overall goal, which is great. We have to remember why we want to change and what our big goal is. But in order to get there, we have to take small steps."

What You'll Learn:

The benefits of intermittent fasting and tips to start intermittent fasting for beginners. Plus, learn how to get organized for fitness.

This Episode Includes:

• Cynthia shares her story about how her health declined as soon as she hit perimenopause.
• After reading a book by Dr. Jason Fung she discovered the power of intermittent fasting.
• Cynthia began intermittent fasting and saw her health trajectory change.
• She encouraged her colleagues and patients in her private practice to begin intermittent fasting and saw even more success stories.
• Cynthia talks about some of the benefits of intermittent fasting like a healthier gut microbiome, more mental clarity, and higher energy levels.
• She shares her personal day-to-day life and how she incorporates fasting into her lifestyle.
• Cynthia also encourages the listeners to work with their healthcare providers if they want to start intermittent fasting.
• Intermittent fasting is not for people who are pregnant, nursing, frail, underweight, or who have an eating disorder.
• Women who still have a menstrual cycle will need to fast differently than women who have gone through menopause and men.
• Cynthia ends by sharing three tips to get started with intermittent fasting.
• Maggie Little from the YMCA shares how to get organized for fitness.
• The YMCA has a program called Smart Sets where they help beginners learn how to properly handle equipment and set up a training plan.
• In order to achieve your goals, it's important to be organized.
• Pre-planning is critical to achieving your fitness goals.
• Analyze your time to see where you can better organize it. This will help you fit exercise into your schedule.

Three Takeaways From Today's Episode:

1. Teach yourself to stop snacking throughout the day.
2. Increase your protein servings at each meal.
3. Start your first fast from 6:00 P.M. at night to 8:00 A.M. the next morning.

Mentioned In The Episode:

• Jason Fung
• YMCA
• Advent Health
• Community America Credit Union
• Intermittent Fasting Transformation