Sabrina Cadini-Holistic Life and Brain Fitness Coach

Sabrina Cadini

Love, love, loved having Sabrina on has our Guest on this week’s #irishweddingchat. She was so generous sharing her knowledge on how to keep our Brian Fit and Well.

But before we continue, let’s introduce Sabrina Cadini a Holistic Life Coach with a speciality in brain wellness, and creator of the Life-Work Balance Program for busy professionals. She blends well-being principles with neuroscience, positive psychology, biohacking, and mindfulness techniques to implement effective behaviour changes.

Brain Fitness Wellness and the Life-Work Balance - Sabrina Cadini-Holistic Life and Brain Fitness Coach

I could talk to Sabrina for hours! We connected on Twitter a few years back and for some reason, I just knew we would a lot in common. And, it turns out we do! Lots!

Did you miss the chat? Well, no worries – let’s dive straight into our re-cap.

Q 1: How does Life-Work Balance relate to our amazing brain?
Q 1: How does Life-Work Balance relate to our amazing brain?
Sabrina Cadini-Holistic Life and Brain Fitness Coach

Body and brain are tightly connected – they should be considered a system, not two separate entities. Our lifestyle choices have a huge influence on our brain’s performance and wellness.

Mindset, focus, clarity, positivity, and flow facilitate our overall success: physical, mental, professional, financial. A well-functioning brain creates more opportunities for success in each aspect of life.

It’s very important that we optimize our bodies AND our brains before anything else so that we can achieve balance and get anything we desire in life and in business

Q.2: How does stress play a role in brain wellness?
Q. 2: How does stress play a role in brain wellness?
Sabrina Cadini-Holistic Life and Brain Fitness Coach

Stress is not bad – a natural response to protect us from threats – but how we react to it can harm us. Cortisol and adrenaline get released during a stress response. Once the threat has passed, hormone levels return to normal.

When it becomes chronic, overexposure to cortisol weakens the immune system, kills brain cells in the hippocampus (reducing memory function), and stops the formation of new neurons.

Overexposure causes a continuous inflammatory response in our brain. As a result, chemicals and other toxins can enter the brain (through a weakened blood-brain barrier) and alter its delicate structure.

Chronic stress can also reduce the production of serotonin and dopamine, two very important chemical messengers. This can lead to anxiety, depression, addictions, and other mental illnesses.

Learn how to recognise the early warnings of stress before it’s too late

Warning signs of stress
Sabrina Cadini-Holistic Life and Brain Fitness Coach
Q 3: What are the best foods and fluids to nourish our brain?
What are the best foods and fluids to nourish our brain? 
Sabrina Cadini-Holistic Life and Brain Fitness Coach

Whole, nutrient-dense, organic foods rich in vitamins, minerals, phytonutrients. Stay away from refined sugar as it’s a neurotoxin. Read labels carefully since different types of sugar are hidden in many store-bought foods and drinks

Colourful vegetables & fruits (eat the rainbow), protein (grass-fed meat, wild-caught fish, pastured eggs), healthy fats (nuts, olive oil, avocados), complex carbs (non-glutinous grains, sweet potatoes, beans), herbs & spices

80-85% of the mass of the brain is comprised of water, so proper hydration is necessary. When our body loses just 1-2% of its water content, this is equivalent to a 5% decrease in cognition.

Water is best as it has multiple benefits for your overall health besides hydration: it supports electrical activity of the brain, removes metabolic waste, helps transfer oxygen and nutrients, and more

Green tea is an excellent antioxidant and anti-inflammatory beverage thanks to its polyphenols, and juicing can be an excellent way to help detoxify and support oxygenation.

Q 4: What are the best ways to optimize our brain & slow down cognitive decline?
What are the best ways to optimize our brain & slow down cognitive decline? 
Sabrina Cadini-Holistic Life and Brain Fitness Coach

Nutrition – The right foods give you fuel and energy, lower inflammation caused by toxins, and also provide the right information to your genes for vibrant health.

Sleep – Maintaining a constant sleep pattern helps you regulate hormone production, consolidate memory, and repair/grow new cells.

Movement – Stay physically active during the day to boost your immune system and detoxify your body. #IrishWeddingChat #LifeWorkBalance

Self-Care – Not a luxury. It’s necessary to rest and recharge to increase focus & positivity, boost creativity & productivity, and motivation.

Love yourself
Sabrina Cadini-Holistic Life and Brain Fitness Coach

Get my free guide on “How To Achieve Life-Work Balance” as a “thank-you” for being here on the chat with us today: https://sabcad.link/twtgift 

After our Twitter Hour, I had the pleasure of interviewing Sabrina and getting to know more about the person behind the business.

Click here to Watch the full interview

Sabrina was a fantastic guest! It was an honour for us to have her along.

Finally as always if you would like to be a guest on our Twitter hour or would like to show off your wonderful gifts, services, products or venues as a featured business. Get in contact with me and let’s have a chat.

Making You and Your Business Ready to Restart!

“Making you and your business ready to restart” with Vincent Byrne, Coach

Making you and your business ready to start with Vincent Byrne Coach

We had the fabulous Vincent Byrne as our Guest this week.

I had the pleasure of working with Vincent many years ago. So, I know first hand what a great a coach he is. Vincent has a wonderfully holistic approach to business coaching. Which I think will become plainly clear when you read this blog.

Enjoy!

Q1. This shutdown has impacted everyone’s lives, businesses and incomes.
When it finally ends, what do you think it will look like?

The main thing to accept is that we don’t have a clue what things will look like when we are allowed to return from the isolation to something that approaches previous normality.

So, things will be uncertain, but then again they are always uncertain, we just operate under the illusion and the mistaken belief that things happen in a predictable way – they actually don’t.

Unpredictable stuff happens to us, for us, against us every day but if the event or occurrence is not too disruptive, we deal with it without seeing it as particularly out of the ordinary.

The point is that there is an illusion of control around our outside world but the reality is that it is not true, it is just an illusion and in fact, the only thing that we can control is our thinking and our actions.

Q 2. With that in mind, how can we be ready for an eventual return to normality?

There are two aspects to what you can do – your personal wellbeing and your business.

From a personal perspective, the only way is to focus on being mentally and physically fit to hit the ground running. That means taking action now on exercise, good nutrition, staying hydrated, sleeping well as well as mental exercises such as meditation, connecting with friends, keeping a journal and talking about your frustrations and expectations with someone who will listen for you.

If you haven’t done it already, it is important to have a structure in your day, both personally and for your business work. Ideally, set a time the evening before to plan your day, and don’t just write lists 

In terms of your work or business, you need to look at what being ready actually means for you. How do you want to be on that first day or in that first week when you are allowed back? Will you have an initial action plan? Are there important things that you need to do in those early days? A checklist might be useful.

Q 3. Okay, so if I have my checklist and return to normal plan, what else can I, should I be doing?

Are there any systems that you think need improving, better documentation, training, planning and strategising? Get started on those things now. 

It is also important to stay in touch with as many people, customers, suppliers and other connections to whom you can offer help, advice and support that might be needed right now.

So the bottom line is that there is much that can be done to be ready and it is crucial to use this time fruitfully if for no other reason than to have a sense of purpose and motivation.

Q 4. It’s extremely difficult to get motivated in this situation especially with the confinement and distractions at home, how can I start to put this advice into action?

Begin with a pen and paper and start to look at some of the issues I mentioned above. Every situation will be different, that’s why it is important to develop your own plan for your circumstances.

If you find it difficult to do on your own, try buddying up with a friend, another business owner and do sessions where you coach each other through creating your Return Checklist and you Business Improvement Plan.

Organise to have regular Zoom meetings or phone calls to help and push each other in order to make progress.

The key is not to wait, play the victim and expect others to advise you on what to do. There will be plenty of people who do just that which presents you with a perfect opportunity to get ahead and hit the ground running.

Well, I think Vincent shared some wonderful tips with us. I hope you found it helpful. If you would like Vincent to give you a helping hand connect with him on his social media and check out his website www.vincentbyrne.ie

Would you like to be our featured business or a guest? If so, please do contact me for a chat.

Working and Weddings in this brave new world.

DBphysology

In a matter of days the way we live as changed. We know that this whole turn of events has been emotionally distressing for everyone! We wanted to do our bit to help support our Community. To that end, we invited the wonderful Deborah Byrne Clinical Psychologist for a Q & A session on our Twitter Hour. Our topic Working and Weddings in this brave new world.

Deborah was really helpful and shared some fantastic tips on how to cope with our new reality.

How should people voice their concerns?

First off I can’t tell people how to run their business, but be very careful here and try and remember to separate your business from your personal life. A one-off comment could ruin your business so tread carefully. 

  • In terms of your concerns for your business, yes you are naturally going to have some very grave concerns right now. But remember you customers want solutions from you to help them, not what’s going with your business problems. This may seem harsh but it is a reality of business.
  • Make sure to ask for help and advice from professionals i.e. you accountant and solicitor if needed. 
  • Brainstorm with other business owners in a similar industry to yourself, come together to offer solutions to your clients as a collective. Make sure to utilise your support systems (networks) right now more than ever. This will help you take back control of the situation for your business in a positive manner. 
  • I talk about the 4 types of support everyone needs from a support system in my blog on building s support system. 
  • Right now more than ever people need to utilise this to its fullest. If anyone needs a free support system information and worksheet it’s on my resource page, no sign up required just click to download. https://deborahbyrnepsychologyservices.com/resources/
  • Remember you know your business best of all, but you need to make decisions based on a clear picture and you cannot do that if you are panicked, stressed or anxious.  
  • Your mind simply shuts down when you get stressed, overwhelmed and anxious. I will offer some practical ideas on how you can de-stress, calm the mind and then with advice from other professionals you can may decisions with a clearer head. 

What are you recommendations regarding keeping positive and self-isolating?

We have to get practical here and bring it back to basics so that we can take back control of our lives and businesses. 

1. You need to calm your mind. If you already do yoga, tai-chi, meditation or any other form of relaxing exercise then please continue to do this. If you don’t then use a simple 7/11 breathing technique for 3 minutes throughout the day, as needed, will help calm the mind and bring you back to centre. 

  • Remember when we get caught up in a cycle of stress and anxiety it will keep building until you do something to take back control over your thoughts. Simply breathing techniques are one of the best ways you can do this.  
  • The 7/11 technique works like this: You breathe in for a count of 7 then exhale for a count of 11. Continue to do this for 3 minutes. You can reduce this to 4/6 if you need to. The point is to breathe out for longer than you breathe in. This action will automatically get the brain to calm down. 
  • I’m not going into too much detail on why and how it works here as I feel people have too much information coming at them. Just to say it is based on helping you reduce the flight, fright, fight hormones flying around and bring the brain back to a calming centre point.

2. In order to help with the above you also have to switch off social media, the media, TV news feeds, etc. 

  • Even if you just have these playing in the background, and are not actively listening to them, your brain will pick up on them subconsciously. This will feed a negative cycle in your brain. 
  • Instead pick a time to watch or engage online with any news you know is going to be negative right now. Then try and stick to that time period. 
  • You will have to make a conscious decision to do that, so switching off your notifications will help. 
  • You are better to have some positive engagements instead, that can come from positive support within your support system (network). 
  • Creating some relaxing or uplifting music playlists and playing those in the background too. These can help you become more relaxed, focused and motivated.
  • Don’t forget to sing along or get up and dance, you need some lightness right now. Also take some time out to watch some comedy.

3. Make sure you are taking care of your self-care basics, so that includes sticking to your routine, exercise, healthy eating, and sleep. 

Take time off from your business, be with your family, connect online if unable to in person, do some hobbies/interests. A quick word about family and friends, if anyone is getting too negative then don’t feel guilty about muting, blocking, or deleting them if you are able. Not talking about kids here, just adults.  

You can also add in your meditation from above here, plus journaling and gratitude.

I know some of you won’t like to hear about the journal and gratitude work but journaling right now can be an invaluable tool for your business. I’ll outline how you can use them as such. It’s not about “dear diary” so don’t panic. 

  1. Use a journal as a brain dump. This helps you get everything out of your head, so you can relax, prioritise, delete, delegate and get a better night’s sleep. Simply start by writing everything down on a piece of paper, it doesn’t matter if it’s business or personal. Just get it all out, every worry, to do items, etc. 

I’ll talk more about how you can utilise this more in the planning suggestions coming up. 

I have a free download for braindumps and fears you can simply click to download on my resource page. https://deborahbyrnepsychologyservices.com/resources/

  1. Create a worry period if you need it. That’s a set amount of time when you give over to your worries. You set a timer on your phone for no more than 30 minutes a day. Let your mind go to all the worst-case scenarios and fears. 

But you need to write these down. When you can see your thoughts on paper you can begin to challenge them, or see you need some professional advice, i.e. accountant, solicitor, therapist (if needed). 

Most of the time when we see our worst fears written down it allows us to see we are not thinking rationally and that we can actually do something about this or make plans to help us feel more secure. 

A worry period allows us to relax also and make more calm, logical decisions during the day, as our brain no longer has to hold on to them and seek out solutions for them. 

You can use worry periods everyday if needed or just when you feel things are escalating stress wise for you. 

4. Let’s get practical about planning; it will help you feel more in control right now. 

  • Now is a great time to plan for your business. Remember you don’t need all the answers right now, just do what you can. 
  • Take some time also to do some research and development. Get your business online if you don’t already.
  • Using your brain dump sheet from above, categorise it into personal and business, just do a quick run-through, it doesn’t have to be perfect. Then review the list. 
  • Decide on what you can delete. Most entrepreneurs are very busy people and they tend to take on other responsibilities, now is the time to hand these back.
  •  You can only do so much in any one day and you need to take time out in order to help your mental and physical health. If you are stressed out you are compromising your immunity. 
  • You are not being selfish handing these things back.
  • Delegate where you can, some people might find this hard to do, but you need to. Again you can only do so much on one day. 
  • If you need to ask for help then do it! Above all you need this right now, so again utilise your entire support system.
  • You should be left with a more realist to do list. Make sure they are tasks that can be completed easily and in one go. 
  • Anything too big needs to be broken down further. If you don’t you will only feed your fears, overwhelm and stress. 
  • You are then back to a vicious cycle in your head of negativity, low motivation and depleting willpower levels. Your brain will shut down and you won’t make good decisions for you, your family and your business. 

What one piece of advice you can give us?

Remember you are doing the best you can. Running yourself into the ground won’t help you, your family or your business. 

  • Take time out for your personal life and self-care is now more important than ever. 
  • If you are really struggling please reach out and have a chat with someone, positive friends, family, support, mentors, or with a therapist if you need it. 
  • Note I said positive people; you need these more than ever and should encourage them to contact you.
  • Use the meditation I suggested above, and then get a list of customers and suppliers you need to call. 
  • Prepare key points you need to say and then make the calls. 
  • Stick to the key points, be honest, people are understanding and will appreciate your honesty. 
  • But take time between those calls to relax, you’ll handle them in a more professional manner if you do. 
  • Rushing in will not give you the best results right now. So take your time, you don’t need to call everyone in one day. 

What piece of advice would you give couples right now who have had to cancel or postpone their weddings/celebrations?

  • Weddings are highly stressful events as is for the vast majority of people. 
  • But if you can offer them solutions to their problems you will retain or gain customers here. 
  • You do need to be able to remain calm while they are going to pieces, so you need to be calm to do this. Remember the meditation, even a few breaths before answering the phone will help you. 
  • If you can come together as a group #IrishWeddingChat and offer couples solutions such as packages they can adapt, or use when this is all over, that would be helpful.
  •  If you can speak to your local hotel, other members in the group and come up with offers that are practical and helpful that would be one way to go. 
  • I’m not talking about pushing people into buying anything right now or using questionable selling practices either. 
  • Talk to the couples who are your customers already, find out what their situation is and then put together some offers together as a group. 
  • Remember these are your customers, they don’t care about how you do it, they just want the results. Again thread carefully you can’t buy your reputation or goodwill. These are intangible assets the accounts speak about; they are worth more money to your business than anything you produce. But offering some good practical solutions for couples who were getting married or who have been forced to cancel plans and have to get married alone, will build your goodwill and reputation. 

Thank you, Deborah, for being so generous with your tips and guidance. We really appreciate your time.

You learn more about Deborah on her website and purchase her super helpful e-book here.