Upward Spiral

Ever wondered why some leaders effortlessly navigate global challenges while others struggle with cultural misunderstandings? 

Welcome to Upward Spiral, the podcast that believes intentional decisions are the engine for transformative personal growth. 

In this powerful episode, "Empathy: The HARD Skill You NEED to Master," we challenge the notion that empathy is merely a "soft skill" and reveal its true power as a hard, functional skill essential for global leadership, sales, and personal connection.

Join host Michelle O'Brien as she sits down with the incredible Mimi Nicklin, a globally recognized empathy advocate, bestselling author, and Chief Empathy Officer. Mimi, with her vast experience living and working across continents, shares profound insights into cultivating cross-cultural empathy. 

Discover why active listening is our greatest superpower and how acknowledging the realities of high stress and low time are crucial for practicing empathy in today's demanding world. 

We delve into the critical cultural nuances that shape how empathy is expressed and received, offering actionable strategies to avoid misinterpretations in global communications.

Learn how simple, intentional acts – like maintaining eye contact and using names – can dramatically build trust and human connection in any setting. 

This conversation is packed with practical takeaways on how empathy isn't just about feeling; it's about making better business decisions, driving productivity in startups, and transforming your approach to leadership and sales.

Michelle also shares her personal journey of adapting to new cultures and how empathy is now paramount in her new global role and upcoming US product launch.

Chapters

00:00 Introduction

05:00 Understanding Cultural Nuances in Empathy

10:01 The Challenges of Practicing Empathy

15:04 Building Empathy Through Observation and Connection

19:55 Practical Tips for Enhancing Empathy

26:36 The Power of Questions in Empathy

30:02 Cultural Differences in Communication

32:47 Breaking the Silence: The Importance of Connection

36:09 Cross-Cultural Empathy in Leadership

39:59 Empathy in Decision Making

46:10 Empathy as a Sales Tool

48:53 Empathy and Productivity in Startups

If you're ready to master this essential hard skill and become a more effective global leader and decision-maker, like, share, and subscribe to Upward Spiral! Let us know in the comments: How has cross-cultural empathy impacted your career or personal life?

Connect with me: 

• YouTube: https://www.youtube.com/@UpwardSpiralPodcast

• Spotify: https://podcasters.spotify.com/pod/show/theupwardspiral 

• Apple https://podcasts.apple.com/gb/podcast/the-upward-spiral-with-michelle-obrien/id1746250079  

• Instagram https://www.instagram.com/upwardspiral.podcast/ 

• TikTok https://www.tiktok.com/@upwardspiral.podcast 

• LinkedIn: https://www.linkedin.com/company/upwardspiralpodcast 

• Instagram https://www.instagram.com/michellemakesdecisions 

• LinkedIn https://www.linkedin.com/in/michellelauraobrien/ 

Connect with Mimi Nicklin:

• Website: https://www.empathyeverywhere.co/ 

• The MiMi YouYou Show - Creating Empathy: https://open.spotify.com/show/5QrhCVxoyKxLhXiIeLpEt3

• LinkedIn: https://www.linkedin.com/in/miminicklin/ 

• Books: 'Softening The Edge' & 'Empathy At Work' https://www.amazon.sg/Softening-Edge-humanitys-leadership-changing/dp/9948340094 

#empathy #leadership #crossculturalcommunication #globalsales #decisionmaking #personalgrowth #productivity #workplacewellbeing #humanconnection #softskills #hardskills #upwardspiral #podcast #michelleobrien #miminicklin #culturalunderstanding #listeningskills #professionaldevelopment #psychologicalsafety

Feeling stuck or overwhelmed, yearning for a natural path to emotional healing and personal growth? In this transformative episode of the Upward Spiral Podcast, I sit down with the incredible Dr. Marylene Henry (@zazyoga, @breathworkSingapore) to explore the profound power of breathwork and how it can unlock altered states of consciousness and release trapped trauma.

Join us as we delve into how your breath serves as a direct gateway to your emotions and autonomic nervous system, offering a unique tool for self-regulation and profound change. Dr. Henry, a true expert, illuminates various breath techniques for everyday use, from simple practices for anxiety management and achieving calmness, to more advanced modalities like Pranayama and Nadi Shodhana that balance the brain and quiet the mind. We emphasize the critical importance of understanding your nervous system and creating a safe environment for these powerful practices.

Key Takeaways from this Episode:

• Your breath is the only autonomic function you can consciously control, making it a powerful tool for self-regulation.

• Breath awareness can directly shift your autonomic functions, influencing your emotional and physical states.

• Breathwork encompasses a wide range of techniques, from simple belly breathing for relaxation to advanced Pranayama for mental balance.

• Understanding your autonomic nervous system is key to effectively using breath for anxiety management and energy regulation.

• Nadi Shodhana and other breath techniques can balance brain hemispheres and quiet the mind.

• Breathwork can unlock subconscious material, aid in trauma recovery, and facilitate profound emotional healing.

• Creating a safe space and surrendering control are essential for a fulfilling breathwork experience.

• My own journey illustrates the transformative power of breathwork in achieving personal growth and clarity.

Chapters: 

00:00 Introduction 

02:40 Understanding Breathwork: A Comprehensive Overview 

06:01 The Autonomic Nervous System Explained 

09:54 Breath Techniques for Energy and Calmness 

12:15 Breathing Techniques for Anxiety Management 

18:43 Exploring Nadi Shodhana and Its Benefits 

21:59 Pranayama: The Art of Breath Control 

24:49 Breathwork for Altered States of Consciousness 

28:32 Facilitating Breathwork: Creating Safe Spaces 

29:53 The Art of Conscious Connected Breathing 

32:08 Understanding the Stress Cycle in Breathwork 

35:50 Navigating Breathwork Experiences: Safety and Regulation 

40:35 Surrendering Control: The Journey of Breathwork 

46:58 Connecting with the Subconscious: Messages from Beyond 

52:34 The Healing Power of Breathwork: Personal Stories and Insights 

54:01 From Corporate to Healing: Michelle's Journey in Breathwork

If you're ready to unlock your full potential and create an upward spiral in your life, hit subscribe and join our community!

Listen to the full episode on your favorite podcast platform:

🎧 Spotify: https://podcasters.spotify.com/pod/show/theupwardspiral

🍎 Apple Podcasts: https://podcasts.apple.com/gb/podcast/the-upward-spiral-with-michelle-obrien/id1746250079

Connect with Michelle & Upward Spiral:

📸 Instagram: https://www.instagram.com/upwardspiral.podcast/

➡️ TikTok: https://www.tiktok.com/@upwardspiral.podcast

🔗 LinkedIn (Podcast): https://www.linkedin.com/company/upwardspiralpodcast

🔗 LinkedIn (Michelle): https://www.linkedin.com/in/michellelauraobrien/

📸 Instagram (Michelle): https://www.instagram.com/michellemakesdecisions

Connect with Dr. Marylene Henry:

📸 Instagram: @zazyoga & @breathworkSingapore

🌐 Website: https://www.theyogahouse.sg/breathwork

Are you running on fumes? 😫 Feeling constantly exhausted and losing your passion? You might be on the path to burnout. In this crucial episode of the Upward Spiral podcast, Michelle O'Brien sits down with Dr. Cheryl Kam, a functional and integrative medicine expert, to break down the 5 stages of burnout and provide actionable strategies to stop it in its tracks.

Dr. Kam and Michelle dive deep into:

• The 5 stages of burnout, from the "honeymoon phase" to chronic exhaustion

• Recognizing the early warning signs of burnout

• Practical, proactive strategies to prevent burnout

• The crucial role of self-care, setting boundaries, and building resilience

• How functional medicine can support burnout recovery and prevention

• Simple strategies and daily habits for building deep and lasting health

This episode is for anyone who wants to:

• Understand the nuances of burnout

• Take control of their well-being

• Create a sustainable, energized life

• Break free from the cycle of stress and exhaustion

• Thrive, not just survive, in today’s demanding world

Key Takeaways:

• Burnout isn't an all-or-nothing state; it progresses through stages.

• Early recognition of symptoms is crucial.

• Prevention is possible!

• Prioritizing your mental and physical health is essential for long-term success and fulfillment.

Chapters

00:00 Introduction

01:36 The Five Stages of Burnout Explained

11:11 Personal Experiences with Burnout

17:13 Recognizing Early Signs of Burnout

20:18 Lifestyle Changes for Preventing Burnout

28:12 The Importance of Community and Support

31:05 Understanding Burnout and Self-Acceptance

34:09 Thriving Beyond Burnout: A Holistic Approach

37:44 Nutritional Foundations for Health

40:28 The Role of Environment in Health

43:31 Building Health vs. Body Composition

46:12 Homeschooling and Self-Connection

51:01 Navigating Parenting and Personal Growth

#burnout #mentalhealth #selfcare #wellness #prevention #functionalmedicine #womenshealth #holistichealth #upwardspiral #podcast #healthylifestyle #energy #stressmanagement

Ready to take control of your well-being and create your own Upward Spiral? Subscribe to the Upward Spiral podcast for more empowering conversations and actionable strategies. Share this episode with anyone who needs to hear this message!

Dr Cheryl Kam Links:

• linkedin.com/in/cherylkam

• https://www.iwantcalm.com/ 

• thevibrantlifeacademy.com (Personal)

• facebook.com/drcherylkam (Personal)

• instagram.com/drcherylkam (Personal)

Upwards Spiral Links:

• Upward Spiral Podcast on YouTube: https://www.youtube.com/@UpwardSpiralPodcast

• Upward Spiral Podcast on Spotify: https://podcasters.spotify.com/pod/show/theupwardspiral 

• Upward Spiral Podcast on Apple Podcasts: https://podcasts.apple.com/gb/podcast/the-upward-spiral-with-michelle-obrien/id1746250079

• Upward Spiral Podcast on Instagram: https://www.instagram.com/upwardspiral.podcast/

• Upward Spiral Podcast on TikTok: https://www.tiktok.com/@upwardspiral.podcast

  Upward Spiral Podcast on LinkedIn: https://www.linkedin.com/company/upwardspiralpodcast

Ever wondered "Why am I so addicted to sugar?" especially as you're building positive momentum in your life, maybe even after making big changes like stepping away from alcohol? You're in the right place! Join your host, Michelle O'Brien, on the Upward Spiral Podcast as she dives into the sticky world of sugar addiction and emotional eating with the insightful Nutritional Health Coach, Jasmin Dhillon (host of The Forties Formula!).

On the Upward Spiral, we're all about creating and maintaining positive momentum in your life. This episode is for you if you've noticed sugar creeping in as you make other positive changes, leaving you feeling stuck or worried about your health journey.

In this empowering conversation, you'll discover:

• The surprising amount of hidden sugar in everyday foods that can derail your progress.

• The intricate connection between your physiological needs, hormonal fluctuations, and intense sugar cravings.

• How deep-seated emotional connections to sugar can sabotage your healthy habits.

• Practical, science-backed strategies for managing sugar cravings and breaking free from the cycle of restriction and binging.

• The crucial role of mindful eating in building a balanced relationship with food.

• Insights into how your gut health can influence your cravings and overall well-being.

• Actionable steps and nutritional tips to help you create your own upward spiral in your eating habits and overall health journey.

Whether you're an athlete focused on recovery, navigating hormonal changes, or simply seeking to understand and conquer your sugar cravings, this episode offers hope and practical tools to fuel your upward spiral towards a healthier and more fulfilling life.

Key Moments to Tune In For:

• Understanding the difference between physiological hunger and emotional cravings for sugar.

• Exploring the hormonal and gut health factors driving your sweet tooth.

• Relatable personal stories and expert analysis of emotional eating patterns.

• Concrete nutritional strategies you can implement today to manage cravings.

• The importance of mindful eating and reframing your relationship with treats.

Chapters

00:00 Introduction

05:04 The Science Behind Sugar Consumption

09:56 Personal Stories of Sugar Struggles

14:53 Emotional Connections to Sugar

20:05 Strategies for Managing Sugar Cravings

26:06 Weekend Plans and Celebrations

27:32 Nutrition and Recovery After Running

29:03 The All-or-Nothing Mentality with Food

30:30 Mindful Eating and Treating Yourself

31:58 Understanding Sugar Cravings and Addictions

33:03 Fueling for Endurance Races

36:01 Post-Run Nutrition and Recovery Strategies

38:41 Emotional Connections to Food and Cravings

40:59 Hormonal Fluctuations and Sugar Cravings

44:49 Gut Health and Its Impact on Cravings

49:20 Understanding Gut Health Tests and Their Benefits

About Our Guest:

Jasmin Dhillon is a certified Health Coach, podcast host of The Forties Formula, and the founder of Eat With Jasmin, empowering women to navigate their health journey with practical nutrition and gut health advice. Learn more about Jasmin's work here: eatwithjasmin.com

Connect with Jasmin Dhillon: https://www.linkedin.com/in/jasmin-dhillon-jd1310/

➡️ Subscribe to the Upward Spiral Podcast for more inspiring conversations on creating positive change! 

👍 Give this video a thumbs up if you found it helpful! 

💬 Share your thoughts and experiences with sugar cravings in the comments below! 

🔗 Share this episode with someone on their own upward spiral! 

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🎧 Listen on your favorite podcast platform:

• Apple Podcasts: https://podcasts.apple.com/gb/podcast/the-upward-spiral-with-michelle-obrien/id1746250079

• Spotify: https://podcasters.spotify.com/pod/show/theupwardspiral 

• Follow us on Instagram: https://www.instagram.com/upwardspiral.podcast/

• 🎵 Follow us on TikTok: https://www.tiktok.com/@upwardspiral.podcast

• 💼 Connect on LinkedIn:https://www.linkedin.com/company/upwardspiralpodcast

Are you a parent of young children feeling the constant pull of your phone and worried about how it's impacting your family? In this powerful episode of Upward Spiral, host Michelle O'Brien dives deep with the insightful Dr. Katrina Gisbert Tay (medical doctor, parenting coach, and founder of The Authenticity Institute) to explore the crucial question: How do we truly connect with our family in this digitally saturated age?If you've ever wondered if your screen time is stealing precious moments with your kids, or if you're looking for actionable strategies to be more present and build stronger family bonds, this conversation is a must-listen.In this episode, you'll learn:

• The subtle ways parental technology distraction impacts young children's sense of connection and security.

• How to recognize the early behavioral changes in your kids that might signal a "digital disconnect."

• Practical, real-life strategies for minimizing your own phone use and reclaiming presence with your little ones.

• The importance of modeling healthy tech habits for the long term and teaching responsible technology use as they grow.

• How to co-create "technology agreements" with your children to foster understanding and collaboration around device usage.

• The power of establishing a family vision and values to guide your approach to technology and strengthen your family unit.

• Simple yet effective intentional moments and rituals to foster deeper emotional connection and communication.

• The importance of self-compassion and embracing imperfection in your parenting journey in the digital age.

Dr. Katrina shares her expert insights and practical coaching techniques, while Michelle brings her relatable experiences as a mum navigating these very challenges. This episode is packed with valuable takeaways for any parent wanting to create an upward spiral of connection, resilience, and family wellbeing in the face of ever-present technology.

Chapters

00:00 Introduction

04:01 The Role of Technology in Parenting

10:02 Building Family Values and Resilience

14:07 Navigating the Virtual World

19:56 Integrating Technology Mindfully

24:00 Creating Technology Agreements with Kids

29:32 Navigating Technology and Family Connections

32:01 Establishing Family Vision and Values

35:01 Fostering Resilience and Acceptance in Children

38:12 Engaging Family Conversations for Closeness

41:04 Creating Intentional Family Moments

44:41 Recognizing Behavioral Changes in Children

47:50 Grounding Yourself as a Parent

51:53 Embracing Imperfection in Parenting

54:50 The Miracle of Ordinary Days

57:00 Intentional Living and Technology Integration

Watch the full episode to gain practical tools and a renewed sense of hope for fostering deeper connections with your family in the digital world!Connect with Michelle & Upward Spiral:

➡️ Subscribe on YouTube: https://www.youtube.com/@UpwardSpiralPodcast🎧 Listen on Spotify: https://podcasters.spotify.com/pod/show/theupwardspiral 🍎 Listen on Apple Podcasts: https://podcasts.apple.com/gb/podcast/the-upward-spiral-with-michelle-obrien/id1746250079 📸 Follow on Instagram: https://www.instagram.com/upwardspiral.podcast/📱 Follow on TikTok: https://www.tiktok.com/@upwardspiral.podcast🔗 Connect on LinkedIn: https://www.linkedin.com/company/upwardspiralpodcastConnect with Dr. Katrina Gisbert Tay:

🔗 Connect on LinkedIn: https://www.linkedin.com/in/katrinagisberttay/overlay/about-this-profile/#parenting #technology #family #screentime #digitalage #mindfulparenting #familyvalues #connection #upwardspiral #podcast #DrKatrinaGisbertTay #MichelleOBrien #resilience #childdevelopment #intentionalparenting

Ever feel like you're putting in the hours, hustling hard in your training, business, or life, but the results just aren't showing up? You might have the right mindset and even be super motivated, yet feel constantly busy, fragmented, and ultimately ineffective.

In this powerful episode of the Upward Spiral Podcast, host Michelle O'Brien sits down with Bernhard Lieder, a three-time triathlon champion and the CEO & Co-Founder of the award-winning Athleaders, to uncover the crucial difference between being busy and operating with a "directed mind."

Bernhard shares his incredible journey from elite athlete to successful entrepreneur, revealing the secrets to peak focus, effective decision making, and building mental resilience that truly moves the needle. Learn how to cut through the noise, prioritize what matters, and apply the focused intention of a sports mindset to achieve tangible results in your business, fitness goals, and everyday life.

Key Takeaways You'll Learn:

• Understand why a positive mindset alone isn't always enough and the power of a directed mind for execution and flow states.

• Learn Bernhard's insights on effective decision making and why taking action is crucial for progress.

• Discover practical strategies for overcoming challenges by preparing your mind for difficult moments.

• The importance of cutting out distractions and being clear about your goals to maintain unwavering focus.

• How applying deep focus in key areas can lead to mastery and significant impact.

• Bernhard's 3 x 90-minute rule for structuring your day for peak performance and maximizing productivity.

• The surprising link between a sports mindset and building successful business strategies.

• Why discipline and recovery are not just for athletes but essential for sustained peak performance in all areas.

• The value of a holistic health approach and how it fuels overall success.

If you're ready to stop being just "busy" and start achieving real, impactful results, this episode is a must-listen!

#UpwardSpiralPodcast #DirectedMind #Focus #PeakPerformance #Productivity #Entrepreneurship #BusinessMindset #PersonalDevelopment #GoalSetting #TimeManagement #MichelleOBrien #BernhardLieder #Athleaders #Motivation #Success #LifeHacks

Connect with Bernhard Lieder & Athleaders: 

➡️ LinkedIn: https://www.linkedin.com/in/bernhard-lieder-55311658/ 

➡️ Website: https://athleaders.co/ 

Connect with Upward Spiral Podcast: 

➡️ Subscribe on YouTube: https://www.youtube.com/@UpwardSpiralPodcast 

➡️ Listen on Spotify: https://podcasters.spotify.com/pod/show/theupwardspiral 

➡️ Listen on Apple Podcasts: https://podcasts.apple.com/gb/podcast/the-upward-spiral-with-michelle-obrien/id1746250079 

➡️ Follow on Instagram: https://www.instagram.com/upwardspiral.podcast/

 ➡️ Follow on TikTok: https://www.tiktok.com/@upwardspiral.podcast

 ➡️ Connect on LinkedIn: https://www.linkedin.com/company/upwardspiralpodcast

🔥 Ready to create your own Upward Spiral? Subscribe now and join our community of growth-minded individuals! Don't forget to leave a review and share this episode with someone who needs to hear it

Are you struggling with addiction? Whether it's sugar, social media, or something else, you're not alone. In this powerful episode of the Upward Spiral podcast, host Michelle O'Brien sits down with renowned psychologist Dr. Faust Ruggiero, author of "The Fix Your Addiction Handbook," to explore the psychology of addiction and provide actionable strategies for recovery.

Dr. Ruggiero shares his expert insights on:

• Understanding the addiction cycle: How it works and why willpower isn't enough.

• Identifying your triggers and root causes: Uncover what's really driving your addictive behaviors.

• Practical techniques for breaking free: Learn steps you can take TODAY to manage cravings and build healthy habits.

• Maintaining momentum and preventing relapse: Strategies for long-term sobriety and a fulfilling life.

Michelle also gets personal, sharing her own struggles with alcohol and sugar addiction and how these principles apply to overcoming any challenge.

Key Takeaways You'll Learn:

• Addiction is a dominating force, but change IS possible.

• Self-awareness and brutal honesty are crucial for recovery.

• You are not alone: Community support is essential.

• Recovery requires a plan and a commitment to action.

• Empowerment comes from taking control of your journey.

This episode is for anyone seeking:

• Addiction help

• Recovery support

• Sobriety tips

• Personal growth strategies

• Practical advice for overcoming challenges

• Inspiration for positive change

Don't let addiction control your life any longer. Watch now and start your upward spiral!

Episode Chapters:

• 00:00 Introduction

• 10:12 The Cycle of Addiction: Normalization and Progression

• 20:35 The Neurological and Psychological Factors of Addiction

• 30:52 Self-Awareness and the Path to Recovery

• 34:10 Embracing Self-Acceptance and Growth

• 36:24 The Power of Community in Recovery

• 41:09 Creating a Practical Recovery Plan

• 45:05 The Role of Technology in Addiction

• 50:50 Maintaining Momentum in Recovery

• 53:19 Understanding Secondary Addictions

• 01:01:53 Empowerment Through Self-Discovery

Quotes to Inspire You:

• "How to solve any addiction."

• "Change is possible."

• "Everything we need is already inside us."

• "You can’t do it alone."

About Our Guest:

Dr. Faust Ruggiero is a renowned psychologist with over 35 years of experience and the author of "The Fix Your Addiction Handbook." His work has helped countless individuals overcome addiction and transform their lives.

• Website: www.FaustRuggiero.com

• Facebook: https://www.facebook.com/FaustInspire/

• Twitter: https://x.com/faustinspire

• IG: https://www.instagram.com/faustinspire/

Connect with Michelle and Upward Spiral:

• YouTube: https://www.youtube.com/@UpwardSpiralPodcast

• Spotify: https://podcasters.spotify.com/pod/show/theupwardspiral

• Apple Podcasts: https://podcasts.apple.com/gb/podcast/the-upward-spiral-with-michelle-obrien/id1746250079

• Instagram: https://www.instagram.com/upwardspiral.podcast/

• TikTok: https://www.tiktok.com/@upwardspiral.podcast

• LinkedIn: https://www.linkedin.com/company/upwardspiralpodcast

#addiction #recovery #sobriety #mentalhealth #personalgrowth #selfimprovement #addictionrecovery #podcast #upwardspiral #FaustRuggiero #selfawareness #practicalstrategies #communitysupport

Ever wondered how to truly improve your metabolic health? It's more than just your weight! Join Michelle O'Brien on the Upward Spiral Podcast as she dives deep with metabolic health expert Amanda Lim (Director of LIFT Clinic) to decode the key markers and actionable strategies you need for a healthier life.

In this eye-opening episode, you'll learn:

• What metabolic health REALLY is: It's all about how your body intakes, processes, and stores energy

• The crucial markers you NEED to know: Discover the importance of Body Composition, VO2 Max, and Grip Strength – and why BMI is outdated

• Why appearance isn't everything: Learn why you can't judge metabolic health by looking at someone

• Practical ways to test your metabolic health: From RMR testing to at-home VO2 max estimations 

• The power of muscle: Understand why muscle is essential for both health and aesthetics ("nature's Spanx!") 

• Balancing cardio and strength training: Find the sweet spot for building muscle while enjoying endurance activities

• Nutrition strategies for metabolic optimization: The critical role of protein intake and avoiding processed foods 

• The danger of visceral fat: Learn what it is and how to minimize it for better health 

• Building sustainable habits: Long-term strategies for lasting wellness.

Key Takeaways: 

• Metabolic health is about more than weight loss. 

• Understanding your body composition, VO2 max, and grip strength are crucial. 

• Prioritize muscle building, balance cardio and strength, focus on whole foods and adequate protein, and minimize visceral fat for a healthier, more energized you!

This episode is for anyone seeking to understand their body better, optimize their physical and cognitive performance, break free from feeling stuck, and create positive momentum in their health journey.

About Upward Spiral Podcast: Join host Michelle O'Brien as she explores the power of positive change and continuous improvement. Inspired by her own journey, Michelle invites inspiring guests to share actionable insights and motivation to help you unlock your full potential and live a more fulfilling life.

Connect with Amanda Lim & LIFT Clinic:

➡️ LinkedIn: https://www.linkedin.com/in/coachamandalim/ 

➡️ Personal Instagram: https://www.instagram.com/coachamandalim/?hl=en

➡️ Website: https://www.liftclinic.org/

➡️ Business Instagram: https://www.instagram.com/liftclinicsg/?hl=en 

Connect with Upward Spiral Podcast: 

🔗 Subscribe on YouTube: https://www.youtube.com/@UpwardSpiralPodcast  

🎧 Listen on Spotify: https://podcasters.spotify.com/pod/show/theupwardspiral 

🍎 Listen on Apple Podcasts: https://podcasts.apple.com/gb/podcast/the-upward-spiral-with-michelle-obrien/id1746250079 

📸 Follow on Instagram: https://www.instagram.com/upwardspiral.podcast/ 

📱 Follow on TikTok: https://www.tiktok.com/@upwardspiral.podcast 

💼 Connect on LinkedIn: https://www.linkedin.com/company/upwardspiralpodcast

#metabolichealth #nutrition #fitness #weightloss #health #wellness #musclebuilding #strengthtraining #VO2max #bodycomposition #sustainablehealth #upwardspiralpodcast #michelleobrien #amandalim #liftclinic

What are your biggest takeaways about metabolic health? Let us know in the comments below! 👇 Don't forget to LIKE this video, SHARE it with someone who needs this information, and SUBSCRIBE for more empowering conversations on creating positive change in your life!

Can you REALLY get fitter with just 4-second workouts? Join host Michelle O'Brien on this week's Upward Spiral podcast as she dives into the world of time-efficient health strategies with expert guest Jing Zhi Chua.

Tired of feeling like you don't have time for fitness? Jing Zhi, founder of allset.sg and a former Captain in the Singapore Armed Forces Commandos, Ironman triathlete, and ultrarunner, shares his incredible insights on how busy professionals can optimize their health and well-being without sacrificing precious time.

In this eye-opening episode, you'll discover:

• ⏰ Time, Energy & Money Hacks for Fitness: Understand the real obstacles to staying healthy as we age.

• 🧠 The Power of Health Literacy: Learn why understanding your body and health history is crucial for effective fitness.

• 🚫 Ineffective Fitness Approaches: Identify common pitfalls and outdated beliefs about exercise.

• 🤝 The Social Side of Fitness: Discover how community and connection can boost your motivation and results.

• 📊 Data-Driven Personalization: Why personalized training based on data is the key to efficiency.

• ⏱️ The Surprising Science of Short Workouts: Explore innovative testing methods and the potential of ultra-brief, high-intensity exercises – including the mind-blowing benefits of a 4-second workout!

• 🏋️ Isometric Training Explained: Learn how static exercises can build significant strength and improve tendon health and blood pressure.

• 🚀 Combining Isometric & Plyometric Power: Discover how to integrate these techniques for optimal performance and running efficiency.

• 🍎 "Exercise Snacks" for Busy Lives: Incorporate strength training into your daily routine with these time-saving bursts of activity.

Key Takeaways:

• Even short bursts of exercise can yield significant results, especially if you're new to fitness.

• Understanding your individual strengths and weaknesses through data can drastically improve training efficiency.

• Isometric exercises offer a time-efficient way to build strength with minimal or no equipment.

• Combining different training modalities can lead to better overall fitness and performance.

• Small, consistent "exercise snacks" can be a game-changer for busy individuals.

🔗 Connect with Jing Zhi Chua:

• LinkedIn: https://www.linkedin.com/in/jing-zhi-chua/

• Instagram: https://www.instagram.com/jingzhi.chua/

• allset.sg Instagram: https://www.instagram.com/allset.sg/

• Substack: https://allset.substack.com

🔗 Connect with Upward Spiral Podcast:

• YouTube: https://www.youtube.com/@UpwardSpiralPodcast

• Spotify: https://podcasters.spotify.com/pod/show/theupwardspiral 

• Apple Podcasts: https://podcasts.apple.com/gb/podcast/the-upward-spiral-with-michelle-obrien/id1746250079

• Instagram: https://www.instagram.com/upwardspiral.podcast/

• TikTok: https://www.tiktok.com/@upwardspiral.podcast

• LinkedIn: https://www.linkedin.com/company/upwardspiralpodcast

🔥 Ready to create your own upward spiral of positive change?

➡️ SUBSCRIBE for more insightful conversations and actionable strategies for personal growth and well-being! 👍 

LIKE this video if you found these time-efficient fitness tips helpful! 💬 

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In this powerful episode of the Upward Spiral podcast, host Michelle O'Brien and empathy expert Joseph Cope, M. Ed (The Empathy Guy!), dive deep into cultivating self-empathy as the foundation for personal transformation.

We explore:

• The true meaning of empathy (it's NOT just sympathy!)

• Why self-empathy is essential for unlocking your potential

• Practical strategies to shift from self-criticism to self-compassion

• Joseph's "Cargo Model" framework for applying empathy intentionally (a MUST-HEAR!)

Key Takeaways You'll Learn:

• How to identify and challenge your inner critic

• The difference between empathy and sympathy (and why it matters)

• Actionable steps to build self-compassion and foster personal growth

• How to transform your values into actionable skills

If you're ready to break free from negative self-talk, create positive momentum, and start living a more fulfilling life, this episode is a game-changer!

Chapters:

• 0:00 Introduction

• 3:02 Defining Empathy vs Sympathy

• 5:56 The Importance of Creating Space for Others

• 8:59 Empathy in Leadership and Personal Growth

• 11:53 The Role of Connection in Humanity

• 15:13 Behavior Change and Autonomy

• 18:06 Curiosity as a Tool for Empathy

• 21:06 Drawing Out Emotions in Others

• 24:00 Self-Empathy and Authenticity

• 26:55 Reflections on Leadership Styles

• 30:03 Understanding Life's Algorithms

• 35:16 Understanding Empathy and Self-Compassion

• 39:59 The Inner Critic and Its Origins

• 44:01 Empathy with Intention: The Cargo Model

• 50:47 Transforming Values into Skills

• 01:00:09 Fostering Creativity in Parenting

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🎧 Listen to the Upward Spiral Podcast on:

Spotify: https://podcasters.spotify.com/pod/show/theupwardspiral

Apple Podcasts: https://podcasts.apple.com/gb/podcast/the-upward-spiral-with-michelle-obrien/id1746250079

💬 Let us know in the comments: What's your biggest struggle with self-criticism? What resonated with you most in this episode?

🔗 Connect with us:

Michelle O'Brien/Upward Spiral Podcast: https://www.instagram.com/upwardspiral.podcast/ https://www.tiktok.com/@upwardspiral.podcast https://www.linkedin.com/company/upwardspiralpodcast

Joseph Cope: 

https://www.linkedin.com/in/empathyguy/ 

http://empathyguy.com/ https://youtu.be/XcdI_xssK_o  https://www.instagram.com/the.empathy.guy/

Keywords: empathy, self-compassion, inner critic, personal growth, self-empathy, emotional intelligence, behavior change, authenticity, self-improvement, mindset, positive change, Upward Spiral podcast, Michelle O'Brien, Joseph Cope