<h2>Are you prepared for when things turn to shit globally?&nbsp;</h2> Regularly I sit down with a good friend who's building a business trading a commodity on the futures exchange. It blows my mind from a risk perspective and is a subject well outside my area of expertise. The variables that impact the buying and selling of commodities like&nbsp;oil, gas, wheat, rice, cocoa, corn, uranium and celebrities are vast.&nbsp; Ultimately they're impacted by supply and demand pressures driven largely by geopolitical factors. We’re certainly experiencing a few of those with political uncertainty, rogue leaders, covid policies, population changes and worrying news of an impending global environmental catastrophe.&nbsp; Our ability assess risk and know the critical information on any one global subject is low. News sources are dodgy at best and we can't know who to rely on for accurate information. We’re in the midst of something unusual for most of us…a&nbsp;future that doesn’t look stable or predictable and we don't know who to trust.&nbsp; With that in mind, how can you retain a 'good life' when the mental models we’ve lived in are eroding, change is upon us and the future is uncertain?&nbsp; <h2>First things first.&nbsp;</h2> Human Beings (home sapiens) have roamed the earth for 200,000 years in our current biological state. We survived without the luxuries we have in life today.&nbsp; Remember, in 1984, the <a href="https://oneoftwelve.com/the-pintupi-nine/" rel="noopener noreferrer" target="_blank">Pintupi Nine</a> (9 Australian Aboriginals), walked out of the Great Sandy Desert into ‘Australia’. They had no previous contact with white man or our version of ‘modern life’. They survived a hunter and gatherer lifestyle and for 40,000 years their ancestors survived in some of the harshest conditions on the planet with none of our modern luxuries (note the clothes in the image were provided after they entered a camp).&nbsp; <img src="https://dl2vy1zx2qtgi.cloudfront.net/public_image/a6aadcff87f50f49ab7a25f83490d73d30fce48b.jpeg"> Trust me…you will survive - no question. Be confident in that. The question is... how do you thrive? <h2>Preparing your mind is the key.</h2><h2> </h2>…so let’s get to work on that now.&nbsp; Here’s five key mind and body hacks you can build into your daily routine to set yourself up to thrive in uncertain times.&nbsp; <h2>1. Embrace cold-water showers (cold start, finish or whole shower).&nbsp;</h2>This simple hack helps build mental toughness, wires the brain for dealing with stress, is affordable and can be done everywhere that running water exists. Done regularly it will build self-confidence so you can endure, overcome and ultimately enjoy something that was once unfathomable. It's also shown to improve immunity and overall health with a 30% reduction in absenteeism.&nbsp; <img src="https://dl2vy1zx2qtgi.cloudfront.net/public_image/a034258b005fb4bae62622296d67a47847aeb440.png"> <h2>2. Start building physical strength and endurance.&nbsp;</h2>Similar to cold showers, strength training builds in us a feeling of self-confidence. Don’t build strength for body image, that’s not healthy and image-based action won’t help with survival! Build strength to be stronger, mentally and physically. Do push-ups, sit-ups, chair dips, lunges, chins ups, walk more stairs and move more in general. Building physical capability builds confidence and when things go to shit, having confidence helps.&nbsp; <h2>3. Quit Caffeine (tea or coffee) and&nbsp;drink only water for a week.&nbsp;</h2>These two may sound radical, but they're very valuable. What they will do is build your confidence for change. These will highlight for you, how you can absolutely reduce and eliminate habitual things that you think are critical in your life. By embracing small changes like these (and they are small), you’ll build your ‘change-muscle’. You’ll gain an understanding of how you’ve sucked yourself into thinking you can’t function without these things. There's also some other far reaching benefits of these two mind and body hacks but that's for another time. <img src="https://dl2vy1zx2qtgi.cloudfront.net/public_image/fb311f71fb7f1dbe49ab15bc63e93a138964cd8c.jpeg">&nbsp;<h2>4. Flip your psychology with the exceptional challenge.&nbsp;</h2>At Wellteam we love this challenge. For the next two weeks, when someone asks you how you are…answer that you’re ‘exceptional' (or similar, over-the-top positive answer). Just as the key to dragging yourself down is to surround yourself with people who are similarly down, lifting yourself up, requires influencing and lifting those around you. When you start a conversation in a very positive way, you change your psychology and that of the person you’re interacting with. When you’re confronting change, this is the key. Embrace it, look for the positive in it and show confidence to those around you…you’ll influence them too.&nbsp; <h2>5. Find a forward thinking, positive focused tribe.</h2>Enduring and thriving is not a solo sport. We are a social species, we thrive when we are with others, when we share ideas, concerns and fears. We are intrinsically conditions to support each other (something evolutionary psychologists refer to as reciprocity). We know that helping each other is good for us. The more 'us' you have around you the better, it's why finding a tribe is and always has been a key criteria for thriving. <img src="https://dl2vy1zx2qtgi.cloudfront.net/public_image/97a29f722ffe86e1b0a7592c1b8d95c8476f415c.jpeg"> These five things will do nothing to influence factors outside your control (most geopolitical factors). What they will do is prepare you to endure, respond, adapt and ultimately, thrive, when factors outside your control start to impact you directly. <h2>Wellteam's Ancient Man Challenge.</h2>To get yourself in mental and physical shape to survive geopolitical chaos or a zombie apocalypse, check out <a href="https://www.wellteam.me/challenges/available/224" rel="noopener noreferrer" target="_blank">Wellteam’s Ancient Man Challenge</a>. Six weeks of micro-challenges and the tools to help you embrace changes and embed new, healthy habits. Compete with others or your mates on global leaderboards and earn points toward a coveted Wellteam t-shirt.&nbsp; Ultimately, the key to thriving is to take action and be prepared mentally for change. Take care out there and go well. TroyWellteam Founder.

challenge

strong

mindset

attitude

optimisation

Mind

Wellteam's founder Troy Flower shares five mind-hacks to prepare for change in turbulent times.

Are you prepared for when things in your life take a turn for the worst?

Five mind-hacks for thriving amidst geopolitical meltdowns.

It seems that everything old is new again and that's the case when it comes to subjecting yourself to cold water therapy. Cold water bathing has been around since we started our evolutionary process. So why are cold water showers undergoing a resurgence? Imagine you're stark naked in your shower and with your hand poised... warm or cold? Where does instinct take you? Unless you're a cold immersion convert, you'll go warm every time, even in hot weather. Our body finds cold water a shock to the system and we instinctively avoid discomfort, but... ...for the majority of the last 200,000 years of evolution, cold water was reality - perhaps not a shower but certainly a dip or splash in a stream, ocean, lake, pond or puddle. Modern life has softened us considerably. So, has all this softening deprived us of natural responses that boosted immunity, calmed our minds, stimulated our nervous system and ultimately aided in our survival? <img src="https://static.wixstatic.com/media/6c8d7e_fff11a67eea544c9ac5febaeeb5773c7~mv2.png/v1/fill/w_540,h_304,al_c,q_95/6c8d7e_fff11a67eea544c9ac5febaeeb5773c7~mv2.webp"> It's this resurgence in evolutionary resilience training that's coming back in favour. Before we brace for the cold water, where's the evidence behind this resurgence? Is a cold shower good for you? Well, the evidence file for daily cold showers is skinny, but before dismissing this, it's important to ask yourself why? You could draw the conclusion that the evidence is thin because there's no proven benefits. While that might be right, the reality is likely different. First, let's look at the list of scientifically plausible benefits for cold water therapy, also known as cold immersion therapy: - Boosted Immunity (some evidence - ie. reduces absenteeism by 30% at work)- Improved recovery from muscular injury (lots of evidence for cold therapy post exercise)- Reducing symptoms of depression- Improved circulation- Speed up metabolism leading to possible weight loss- Improved scalp condition (less drying out due to oil loss)- Reduced stress levels- Higher state of alertness- Increased personal willpower and resilience Now if a cold shower could achieve some of these things for you, would it worth trying? If it could achieve this for the majority of the population, there should be plenty of research already, right? It makes sense that if simply adjusting the temperature of your shower or bath could improve lives, save lives, and reduce the cost of the pharmaceutical consumption globally, that would warrant the research. So why hasn't the research been done? Likely, this is due to two key factors which impact this and many other non-pharmaceutical interventions. <img src="https://static.wixstatic.com/media/6c8d7e_414777146f4f47408a14d035a3ff3a5a~mv2.png/v1/fill/w_540,h_304,al_c,q_95/6c8d7e_414777146f4f47408a14d035a3ff3a5a~mv2.webp"> Firstly, scientists like to identify something very specific and control all the variables, we want to make sure it's the one thing that changes something, not something else. That's hard to do in this situation. Most people who start and maintain cold showers do so to jolt themselves into action...which works. It's hard to slump down in a chair feeling flat after you've just subjected your body to the 'fight or flight' response. That blast of 'holly shiiiiiiiit that's f'king cold' is likely to trigger a whole range of different emotions and thinking. Are you more likely to move faster afterwards? Make healthier choices? Lift your mood generally? Feel more alive and more powerful and behave differently? Absolutely. Stick with it and you'll learn that nasal breathing into your belly results in less perceived pain and shock. You can manage and control the stress response and it can feel good as your body calms down. So how do you do research to measure those things? In short, it's very difficult. It's impossible to isolate the cold shower itself to any changes in health in any meaningful way. Secondly and perhaps more importantly, strong and valid scientific research into health outcomes is expensive, very expensive. To prove or disprove the benefits of cold showers on overall health would take years and likely cost tens of millions of dollars and multiple studies to satisfy our health system's 'evidence based' framework. There's a significant "elephant in the room" here when it comes to research into health treatments that are free. If no-one can profit from the treatment, who funds the research? Research very typically follows profit, or conversely companies only invest in research in order to profit from it. That's a key reason why simple, free life-hacks like this are seldom prescribed, promoted or researched comprehensively. No-one profits from it even if you benefit. Go through the list of plausible benefits again. Who would win and who would lose if there was research to support cold showers over any current alternatives to achieve those benefits? Given the lack of evidence and the perceived discomfort of undertaking the treatment, I'm 100% confident that cold shower therapy will not become mainstream in developed countries... even if it was a wonder treatment. Why? There are too many vested interests, ensuring more 'convenient' and profitable remedies will be promoted (marketing, sales, distribution, incentives, inducements) first. So when it comes to cold showers, morning dips in the pool, lake, river, ocean, dam, you might be best to do some research and give it a try yourself. Do your own personalised trial. Think about how you really feel afterwards. How does it impact your day overall. <img src="https://static.wixstatic.com/media/6c8d7e_ee6f3538d8a94f23889401a34af392c8~mv2.png/v1/fill/w_540,h_304,al_c,q_95/6c8d7e_ee6f3538d8a94f23889401a34af392c8~mv2.webp"> Overcome your reaction to fight or flight and control your initial response. You'll learn the power of breathing through your nose into your belly when confronting stress. You'll be boosting your resilience to life's discomforts. You'll likely feel more energized and more alive during and after. You'll learn to appreciate the tingling in the scalp and the calming effect of cooler water. The feeling of overcoming a discomfort will likely build inner strength. All of the above benefits are of course unproven but not unexpected. The only proof that matters in this context is whether it makes a difference to you. When it comes to non-profitable therapies it's important to experiment - weight up the evidence, ask yourself whether it's plausible or not. Do some research and don't assume that because there's no evidence that something is not helpful. Society is currently taking a closer look at how profit and power impacts our decision making. When it comes to your health, don't discount your evolutionary makeup in favour of a profitable choice. Homo Sapiens (current humans) survived continuously and largely unchanged in our biological structure for 200,000 years. We're definitely surviving longer now due to science, medicine, water treatment, sewerage treatment and our understanding and treatment of disease. It is however important we consider the relationship between science and profit. Funding the type of evidence needed to support non-pharmaceutical treatments for many of today's lifestyle diseases is unlikely. It's important to follow the ever questioning nature of scientists: do research, find what's plausible and conduct your own experiments, safely. Wellteam is here to help you with those experiments. Our 6-week mind and body Launch Challenge has over 20 life-hack experiments for you to try in a supported program. Join our next cohort and have some fun over 6 weeks with a cohort of men out to live life fully. Find what works for you. Take control. Optimise your life. Wellteam's optimisation community is on the hunt for science based experiments to share with members to boost health, overall wellbeing and happiness. When it comes to life. We're all in it together. Define your life by action...not intention. Try a cold shower today.

nature

breathing

energy

Cold water exposure is coming back in vogue. There's a growing body of evidence to support it. 

Could a cool morning transform your life?

Evidence behind cold water showers

Last week I turned 50. I opened my families gift to me and sobbed uncontrollably. I didn't cry because I was sad or because they gave me a crappy gift, in fact, quite the opposite. My response was also not within my control. It emerged in me, summoned from the depths. With 50 years of experience, I have spent the last 30 focused on other people, trying to make others lives easier or better. I'm sure we can all feel that. I know that men in their 40's and 50's spend so much time and energy focused on trying to do the right thing by others, often family, work, community and friends. Do we always get it right? Hell no. Do we screw up big time every now and then? Of course. Are we all up for nomination for Father of the Year, Son of the Year or Husband of the Year? No, but it's often not through lack of effort or sacrifice. It's often when we're tired, exhausted and frustrated with life that we stuff up, do stupid things, say stuff that feels outside our control at the time. We sacrifice a lot. As men we're trained to not complain, just get on with it, hide exhaustion, fatigue and emotions. We have to be tough...but we're not...not inside. But are we trying hard, trying to do our best to help our partners, kids, parents, friends, colleagues? We're sacrificing time, our younger years. We're doing this because that's what's inside us, it's driving us. We are providers. It's hardwired in our evolutionary DNA and it's not something we can just walk away from. When we prioritise work ahead of our families and our own wellbeing, it's the unconscious evolutionary spear poking us in the back. That's how our species has survived, how our ancestors survived. It has served us all very, very well. It's rare however that anyone appreciates that. These days men who fail to overcome their evolutionary instincts drive themselves into the ground and/or end up in an early grave. We never catch the 'beast' that will feed us for a week so we can relax. We're always chasing more money, more power, more stuff that signals success. So why did I cry uncontrollably? My wife and kids handed me a voucher for a 16 day mountain bike trip to Nepal with cycling legend Patrick Jonker. It's something that I'd been talking with Pat about for years now, but cash flow and time have been against us (and now more against us than ever). Seeing that voucher in front of me and the words that accompanied it in a card and from Sonia (my wife) were a signal that my family saw how hard it was. It was recognition. In the past we'd had the money to do this trip but I'd never consider allocating the time to some pursuit I saw as selfish (just for me). At 50, my life has become a series of disciplined decisions, aimed to curtail personal wants and desires and focus primarily on the needs of my family. The impact of that is a person who once lived for adventures and exploration become boring and uninteresting, living through past adventures, so others may live theirs. I am reminded again of my favourite quote in life from the Dalai Lama: <blockquote>The Dalai Lama, when asked what surprised him most about humanity, answered "Man! Because he sacrifices his health in order to make money. Then he sacrifices money to recuperate his health. And then he is so anxious about the future that he does not enjoy the present; the result being that he does not live in the present or the future; he lives as if he is never going to die, and then dies having never really lived."</blockquote> The gift certificate triggered feelings dormant in me since before I was married, before my focus shifted and life got serious. The feeling is excitement and anticipation for a sense of freedom. 16 days in the Himalayas where I can connect back in with me, find myself again. I have trekked the Annapurna Region in Nepal before in my younger years but then with limited life exposure. I didn't see clearly. I saw the mountains but not the meaning, the monks but not the wisdom, the basic amenities but not the simplicity of life. I would love to be doing this with my family. I feel bad that they're not joining me, I feel selfish, I shouldn't be so excited to be doing this without them. If we trace back our evolutionary path, typically men would work together on the hunting. They would venture out and explore the lands, often for days, weeks or months, working together to achieve a goal. Exploration and adventure was time learning about themselves, learning about nature, immersed in the real world around them. They would explore as a group, a team of other men, hunters, explorers, free from the distractions of everyday existence. A time for men to bond, talk shit, swap stories, talk candidly and plenty of time to just be alone in nature. This is where I'm looking forward to being. Free from the distractions of everyday existence. Free from my phone's buzzings, notifications, reminders, work, work, work. Wellteam is about creating this space for men, using wellbeing tools to get us in the right frame of mind and getting our bodies ready to live life more fully as we age. This adventure is a critical part of the future of Wellteam. It is a gift. I hope my Wellteam friends will give themselves permission and join me on this adventure and for 16 days at least...live with freedom, in the present moment, without distractions. They have all earned the right. They all need this. My hope is they share this message with their families and receive the recognition they deserve. I now have 50 years of experience under my belt and I'm intent to make this my healthiest year ever! My wonderful wife and kids absolutely nailed the healthiest gift they could ever give me... ...the time to reconnect with me again. Thank you Sonia, Antonia and Juan - I love you all so much.

making time

goals

relationships

A mid-life milestone for men.

on turning 50

I had an incredible experience 48 hours ago. I fell off my mountain bike while out on a training ride. Not a spectacular crash, just riding fast along a narrow track in a mountain bike park above Adelaide, South Australia. My front wheel slid out on a narrow section and my knee smashed down into a rock. What followed was amazing.smashed down into a rock. What followed was amazingsmashed down into a rock. What followed was amazing Quickly I worked out something was badly wrong with my lower leg, just below the knee. The rock had clearly speared in and had it's wicked way with my tibia bone. There was a 5cm (2inch) hole and it was incredibly painful to move. The area below the kneecap looked compressed. The blood and goo escaping told the story of damage inside. Apart from that, I was fine. My adrenaline was doing a super job of masking the pain. <img src="https://static.wixstatic.com/media/6c8d7e_415cedf017aa435992ca1a122acffac0~mv2.png/v1/fill/w_273,h_364,al_c,q_95/6c8d7e_415cedf017aa435992ca1a122acffac0~mv2.webp">First things first, I held my skin together with my hand to slow the bleeding and called my wife. My logic was to ask her to pick me up. It did freak Sonia out a little, as at the time I was just starting to come to terms with what was actually going on. It dawned on me during the call that I needed medical help quickly. I ended my call with Sonia knowing she knew my exact location on Life360 app and called emergency services (000). The person on the line was amazing. Using an Emergency App on my phone I was able to advise my exact longitude and latitude. I was in dense bushland in an old quarry area about 20 minutes drive from Adelaide so my location was critical and phone coverage was my savior. The emergency call responder was able to assess my state, help me stem the blood flow and keep me in good spirits. While I was told the ambulance had arrived, it still took 40 minutes to reach me and by that time my wife and son Juan had just arrived too. That 40 minutes on my own in the bush on a bright sunny day was insightful. My days of learning meditation, breathing techniques and positive attitude shone through. I sat there calmly looking out through the bush at beautiful trees, rolling hills and my favourite birds flying overhead. There wasn't anything else I could do. I just sat. I breathed calmly. When my family and the emergency crews arrived I was feeling OK about everything and their calm confidence put me at ease. They were straight into action, assessing &amp; dressing the wound, immobilising my leg, getting me onto a stretcher and comfortable and calling for a helicopter to get me out. <img src="https://static.wixstatic.com/media/6c8d7e_56b87a1e61e54dd8b65ccb4bfe0e9991~mv2.png/v1/fill/w_364,h_485,al_c,q_95/6c8d7e_56b87a1e61e54dd8b65ccb4bfe0e9991~mv2.webp">So many smiling and caring faces all there to help me in my time of need. More people arrived, local volunteers from the State Emergency Services and the local Country Fire Service. So many people giving up their Sunday time with family to help me. It was a beautiful day to spend with family. I'm certain they would have preferred to be somewhere else but didn't show it. Within one hour of the accident, there were Police, Fire Brigade, Ambulance, Emergency workers and my family and even the local TV station to document it all for me. (<a href="https://www.9news.com.au/national/rider-winched-to-safety-after-suffering-serious-injuries-in-track-fall-adelaide-news/68a641f0-9585-4f09-a200-2a4cd57bfe8e" rel="noopener noreferrer" target="_blank" style="color: var(--ricos-custom-link-color,var(--ricos-action-color,#0261ff));">check out the coverage here</a>) Soon I was being winched up into a state of the art helicopter by a caring and smiling crew. Arrival at the hospital rooftop was uneventful - especially so when you're lying on your back strapped into a stretcher. As soon as we went through the doors it was another round of amazing people, caring, concerned and straight into action. I was surrounded by real people, heartfelt people who we often refer to as nurses and doctors. We talked about puppies and shared a laugh and my diagnosed fracture came up on a screen in front of me. Amazing stuff. Further X-rays were performed and within minutes of arriving my injury was assessed and the treatment process began. I lay on my back as more kind people in uniforms wheeled me around the hospital, all conscious of my state and pain levels. Was I OK, how is the pain? At 9pm that night I was operated on to flush, clean, assess the fracture and sew up the wound. By 11pm I was back on the ward and at 10am the next day (yesterday) I was home. How incredible is that? In 24 hours I was able to experience something we don't see and generally take for granted. The emergency workers, hospital staff, pilots, police, firies, volunteers, nurses, orderlies, family and friends they were all there for me. For me, when I needed help. In the hours since I've received wonderful messages of support and some from people I haven't heard from in years. It's been awesome. When shit hits the fan, that's when you realise what you have around you. It's the silent support network that drops everything to pitch in and help. I would hate to think how many people were impacted by my rescue and treatment yesterday. It would be in the hundreds I'm sure. They were all wonderful and I thank them all sincerely. No doubt some people reading this might not have access to such incredible resources just a phone call away. I know that I'm incredibly fortunate to live in a country that has such facilities at call when things go wrong. I wish everyone was so lucky. When you think you're all on your own or wonder if anyone would be there to help you when you're in need, think again. You are surrounded by amazing people who are there for you when you need it. Sometimes you just need to ask. Take care out there everyone. Look after each other and thank you. It's an amazing world we live in. Go well. TroyWellteam Instigator, Curator and 10 metres unassisted indoor crutches champion.

purpose

mortality

When things go wrong...

When shit hits the fan

Get on top of your busy mind. Our phones have infiltrated our lives in such a profound way. We no longer switch off. They are with us 24/7. So take charge by using your phone for good... ...simply download a meditation app like <a href="http://www.calm.com/" rel="noopener noreferrer" target="_blank" style="color: var(--ricos-custom-link-color,var(--ricos-action-color,#0261ff));">Calm</a> or <a href="http://www.headspace.com/" rel="noopener noreferrer" target="_blank" style="color: var(--ricos-custom-link-color,var(--ricos-action-color,#0261ff));">Headspace</a> and start a daily meditation program of 10 minutes a day. Best to do it first thing in the morning in your 'hour of power'. Don't like the idea of meditation? Don't want to pay for another app on your phone? Rebelling against technology? No sweat. There is growing evidence around the benefits of meditation or if you're not into meditation, stillness. Spending 10 minutes a day without distraction, just sitting, away from the noise, the screaming kids, demanding people, emails, beeps, buzzes, flashing apps demanding your attention. Get away from it all. If you've got a meditation app for a guided meditation, that is likely to be very helpful but it is not critical. You just need to take some time each day, for you. Just stop. Commit to doing nothing for 10 minutes each day. Get in nature if you can, find somewhere quiet if you can't. No pressure of spiritual enlightenment, no crossed legged Pretzel pose, no loose fitting fishermans pants, no hands together in prayer. Just sit comfortably. Just be. Just switch off. Just 10 minutes. No pressure and remember to breath in through your nose, into your stomach, out through your mouth. You've got this.

meditation

Turn your phone from distraction to calm enabler.

Forge ahead with stillness

Oxygen comes in to fill your lungs, it then transfers to your bloodstream and supplies the most critical component to all the cells of your body including your brain. When you breathe out, gases that accumulate in your body are expelled. Clean air in, waste air out. Simple enough. While it sounds simple enough, there are a number of other things that happen within our body when we breathe in different ways. Try this simple exercise: <ol><li>Take in the deepest breathe you can through your mouth and into your chest and then let it out through your mouth too. (notice how it feels) Repeat that twice more. Then...</li><li>Take the deepest breath you can through your nose and into your stomach and then let it out through your nose too. (notice how it feels) Repeat that twice more. Then...</li><li>Using your nose only, take a breathe in (to your stomach) for four seconds, hold for four seconds, then out for four seconds, hold for four seconds, then repeat 5 more times. Increase to five seconds and repeat 5 times. (box pattern)</li></ol> Generally people will feel more relaxed breathing through your nose and into your stomach and more anxious breathing through your mouth and into your chest. For the next 24 hours - do the box pattern exercise through your nose - 4 seconds in, 4 seconds hold, 4 seconds out, 4 seconds hold, 4 seconds in etc etc. Use a sticky note or a screen saver image that says "breathe". Every time you pick up your phone, remember to breath properly. If you're not breathing through your nose and into your belly regularly then this simple exercise will make a big difference. Want more tips on breathing? There are some great breathwork instructors out there now running some amazing classes. Wellteam members were fortunate to have Kym Burls join us this year for a members only FREE online session. It was amazing what 60 minutes with Kym could do. Check out <a href="http://www.kymburls.com/" rel="noopener noreferrer" target="_blank" style="color: var(--ricos-custom-link-color,var(--ricos-action-color,#0261ff));">www.kymburls.com</a> for more details on Kym. Kym will be checking in with us again each quarter. Go well.

Breathe well and reap the rewards

Breathing. A surprisingly uncommon lesson.

Life can get challenging, no doubt about it. If you're experiencing significant distress and hardship right now then my heart goes out to you. On a visit to Nepal many years ago I saw a family living under a piece of cloth near a river. The woman was smashing up rocks with a hammer and sorting them into smaller pieces. Her young kids were helping her. She was smiling. It was clearly a very tough existence, much tougher than I have ever experienced. If you're not in a really sad situation, then here's a challenge to you. When someone asks you how you are, don't choose "not too bad". "Not too bad" adds no value to the start of a conversation, it's a suckers choice. It's dragging the conversation down, right at the start. It's time to dial up an optimised answer. For the next 10 days answer this way: <ol><li>Honestly - if you're sad or exhausted, stressed, frustrated, tell people. And, if you're OK...</li><li>Go big, optimistic, positive. Go with "pumped", "excited", "fully engaged" or take a leap with "Exceptional".</li></ol> This simple hack will change your life. If you're a "not too bad" person then you'll see a shift straight away. Watch as the energy changes in the person you're meeting with. Notice how your conversations turn more positive and solution focused. Go 'exceptional' and you won't go back.

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