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Business
Health & Fitness
Mental Health

Bellwether Hub with Jim Frawley

Updated 22 days ago

Business
Health & Fitness
Mental Health
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Bellwether: One who leads or sets trends. Let’s learn from the best.

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Bellwether: One who leads or sets trends. Let’s learn from the best.

iTunes Ratings

10 Ratings
Average Ratings
8
1
0
0
1

Fluff pieces for guests

By avidposcastfan - Apr 24 2020
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Doesn’t research the guests properly or their credentials before presenting them as ‘entrepreneurs’ or making other wild claims about their education, experience or resume. Don’t waste your time on this podcast. Very poorly researched.

Inspiration & informative!

By 4pasta - Apr 16 2020
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Thanks for being a terrific inspiration!

iTunes Ratings

10 Ratings
Average Ratings
8
1
0
0
1

Fluff pieces for guests

By avidposcastfan - Apr 24 2020
Read more
Doesn’t research the guests properly or their credentials before presenting them as ‘entrepreneurs’ or making other wild claims about their education, experience or resume. Don’t waste your time on this podcast. Very poorly researched.

Inspiration & informative!

By 4pasta - Apr 16 2020
Read more
Thanks for being a terrific inspiration!
Cover image of Bellwether Hub with Jim Frawley

Bellwether Hub with Jim Frawley

Latest release on Dec 02, 2020

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Bellwether: One who leads or sets trends. Let’s learn from the best.

Rank #1: In the Company of Men: How Women Can Succeed in a World Built Without Them

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It’s always a risk for a white guy to cover the topic of equality in the workplace. So that’s why I’m thrilled to have Eileen Scully join me to provide her perspective and wisdom on the topic. Eileen is a consultant, speaker and author of the upcoming book, “In the Company of Men: How Women Can Succeed in a World Built Without Them.”
When I first met Eileen, she made the comment, “Businesses and organizations operate in a way that was developed by white men ages ago, and that just doesn’t work for many people who aren’t.”
As a white guy, that thought, quite frankly, never really occurred to me.
We hear about equality in the workplace frequently, especially with high-profile changes that are happening over time (pay, leadership positions, etc.). Yet we don’t often go into the detail on simple, day-to-day operations in the office; those basic assumptions that, when they don’t affect us, are invisible.
It’s one of the great revelations that came to me in the past decade: many of my assumptions may be wrong. It’s a frightening prospect, but one to be explored. And it’s a truly humbling exercise to think through (in the “real” humbling way - not in the humble brag, “I’m humbled to get recognized for being awesome” kind of way).
Maybe, just maybe, certain aspects of how your business operates are wrong.
Eileen is a rock star, traveling the world, doing amazing work and is one of those people that truly make a meaningful global impact. She is a BOSS.
Enjoy! And order her book!
Eileen Scully, Founder, The Rising Tides
Her Website: www.therisingtides.com
Pre-Order her book: www.therisingtides.com/book
See her TEDx Talk here: https://www.youtube.com/watch?v=fcGH3Vk00ns
Follow her Twitter: @eemscully

May 08 2019

44mins

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Rank #2: Productivity and Rhythm

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When it comes to being more productive, everyone has an opinion. 
Some people say get your work done in the morning, others get work done after lunch. Some say make a list. Others say to work in time blocks. 
The advice is far reaching, it often conflicts, and is based on opinion. Everyone’s model of productivity works for them, and then they proceed to inform you how to be like them. The issue is, not everyone is the same. 
Now, I love the tactical approach. Tips and tricks on how to operate, provided people can adjust and make them “their own,” can be very helpful. If nobody shared their learnings, then we wouldn’t learn. Simple as that. 
But moving beyond the tactical approach is finding a rhythm. And when people come to me with productivity challenges, often times they are talking about their “rhythm.” They want a system - something to get them operating at a higher level; a silver productivity bullet.
It may exist in Ithaca, NY.
In this week’s podcast, I chat with Nathan Walz, founder of Journey to Optimal Health, about light. Yes, light. 
Apparently, since I didn’t pay attention at all in my science classes growing up, light operates on a frequency that adjusts during the day. And your body responds to these frequencies as part of your circadian rhythm. Nathan chats about how tapping into your circadian rhythm (something we are all born with and is our natural way), can do wonders not just to productivity, but to mental health as well. 
I will admit, I was skeptical going in. Typically when I hear about natural things, I discount it, simply because I chalk it up to “hippy theory” or pseudo-science or imagination. 
Thing is, Nathan has the science to back this up. And it makes a lot of sense.
In the morning, as the sun is rising, light enters at frequencies and they change throughout the day. This tells your body to be tired or awake. 
We hear all the time about the dangers of technology and how it impacts our sleep. It’s because the blue light from our phones gives off the frequency of morning light - which screws up our circadian rhythm. LED lights do the same thing. And once he got rolling, I was learning about all kinds of things that affect my rhythm. 
It’s an interesting area of focus that I haven’t heard much of before chatting with him: using your circadian rhythm to be more productive. I like it, and I’m going to explore it more. 
But in the meantime, listen to the podcast and see what small changes you can make to eliminate “blue light” - from changing light bulbs to getting filtered glasses. 
Most people don’t want to hear it, but the mornings are most productive for many people, and light could play a big part in that. And while I’m not one to tell people what to do, hearing Nathan say that the idea of night owls vs. morning larks is bullshit … well that just makes me smile. 
So listen away, and tomorrow get up, watch the sun rise, and tackle the day!
Nathan's website: https://journeytooptimalhealth.com/
His Top 9 "biohacks": http://bit.ly/mitochondriac 
And his links to Facebook, YouTube, LinkedIn, and Instagram

Jul 17 2019

45mins

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Rank #3: Making Good Choices: Problems vs. Circumstances – Episode 52

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https://www.youtube.com/watch?v=lM33vFc8A9E&feature=youtu.be
Happy Wednesday. 
First - I want to thank everyone for the lovely notes and conversations over the past few weeks generated from the last two podcasts. They seem to have resonated with a lot of people, which is great. What I found in many of the conversations I had with people is that we all have different ways of looking at challenges. With that in mind, my focus on this week’s podcast is on problems vs. circumstances.
We all hear that we should just “focus on what we can control” and everything will be fine. It’s a positive psychology-type of mentality that is helpful for some - but to just leave it at that leaves a lot out. We assume we know what we can control. 
When I think about challenges, I put them into two buckets: problems and circumstances. Problems I can solve, circumstances I respond to. 99% of my (and your) challenges are from circumstances. Coronavirus is a circumstance. Having asthma is a circumstance. Job loss is a circumstance. 
All three of those are facts and things to deal with. The reason they are circumstances is because you cannot stop whatever it is - you can only make choices based on how it hits you. If you lose your job, you have a number of choices to make as to your next step in how you respond. Same with isolation and corona, same with asthma. You have choices as to what your best next steps will be.
The reason I like to bucket challenges this way is because it gives me guidelines for accountability and focus. If 99% of my challenges are circumstantial, then I am accountable for making good decisions. And that’s where it ends. If someone else has a problem, it’s not mine. I leave it alone (unless they ask for my help, of course).
If it sounds simple, it’s because it generally is. However, it’s not easy. Oftentimes, the decisions we have to make will require us to sacrifice something in order to get it. That’s part of your decision making process. What are you willing to give up to get what you want? 
The question for this week is whether or not you are where you want to be or thought you’d be, whether you are 30, 50, 70. If the answer is no, then it’s time to start thinking about what you would like to change. We have plenty of time to think right now, and good thinking generally leads to good decision making. 
So happy thinking, enjoy the week and I look forward to seeing everyone soon!

Apr 29 2020

23mins

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Rank #4: Why I Quit Drinking – Episode 51

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https://youtu.be/B3IP3HCWg1o
Last week I chatted about my dark place, and what I learned in dealing with it. I didn’t feel like I could really talk about my dark place, though, without talking about why I gave up drinking, so I’m covering that this week. 
I’ve always admired people who could talk about their challenges “matter of factly.” I see a person with that ability as a person in control - of their emotions, their decisions, and their life. They have separated their value from the fact that they had some kind of difficulty. Everyone has a difficulty - a challenge - some kind of dark place, or demon, or insecurity that they are dealing with. Admitting it, embracing it, and recognizing it isn’t just powerful - it’s cathartic. 
A few people have reached out to me over the past few weeks asking how I did it, and I’ve had some powerful conversations with people. Isolation and solitude is a challenge. Booze consumption is at record highs, and I understand why. We are bored, lonely, uncomfortable - what else is there to do BESIDES drink? I joke with my wife - I don’t know how I would be getting through all of this if I still did booze. 
This isn’t an episode to tell you not to drink. Feel free. I would never presume to tell you that you need to be something other than you. Some people handle their booze well and are all good. My opinion on your life is irrelevant. I don’t welcome unsolicited advice from others; I hope you don’t either.
This is simply my story of why I gave up booze - my motivations, what got me to finally do it, what I learned by doing it. Put simply, it’s on the short list of best decisions I have ever made. But it’s the best decision because it was the right decision for me at the right time. 
The podcast has all the juicy details, so I won’t write them all out here. And if you know me, you know I was a good drinker. It was a core part of my identity, which is probably why I struggled with the desire to stop. If I wasn’t a drinker, then who was I? Filling in such a big gap, i.e. my life as a drinker, felt like a monumental task. 
I’ve been fortunate - it wasn’t as difficult as I thought, and I attribute that to understanding why I wanted to stop drinking, understanding who I wanted to be, and understanding what really drove my desire to drink. I had and have support, and, possibly most importantly, I have the matter of fact perspective I mentioned above. 
I don’t see myself ever being a drinker again. My life is better, my business tripled almost overnight after stopping, and I feel amazing. That, and if I did drink again, the hangover would probably last a fortnight. I am focused, and I’m ready.
For those who question their own situation or want to chat more, I‘m here to listen - feel free to reach out. For those in more serious situations, there of course is Alcoholics Anonymous (I know people who have gone and recommend it), there is therapy, and there are additional resources. Non-judgmental help is all around you - but you have to ask for it. And in the words of the Reddit non-drinking group, “I will not drink with you today.” (IWNDWYT).
Best wishes to your sanity, your health, and your hobbies throughout the corona time. Thanks for tuning in, and I look forward to sharing more in the coming weeks!

Apr 22 2020

34mins

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Rank #5: Presence at the NY Philharmonic

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At Bellwether, we prefer to learn from the best. 
And when it comes to mindfulness, focus and performing under pressure, you find the best on one of the most intimidating stages in the world: the New York Philharmonic.
Richard Deane, Principal French Horn for the NY Phil, executes with graceful detail in front of one of the most fastidious and discriminating audiences that exist (classical music fans). And he does so with one of the most challenging instruments you can play.
Getting to his seat is an arduous journey. Some would argue that staying in that seat is even more challenging. 
It takes focus. It takes meditation and mindfulness. It takes humility and grace and all of those other really nice words we wish people used about us. 
Richard shares his story - of what got him to where he is, and how he remains focused while playing exquisite music on a grand scale. Most importantly, and this was the question I could hardly wait to ask, is how to get your focus back after making a mistake.
The metaphors are solid and the advice is tangible. I loved learning from Richard, and I know you will, too. 
You can learn more about Richard on his website: www.richarddeane.com
You can learn more about the New York Philharmonic here: www.nyphil.org

Oct 30 2019

59mins

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Rank #6: Re-learning To Love Learning

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I have a theory. I believe that part of the reason adults are so miserable is that they have stopped learning. 
There is something special about being a kid. The awe of new things, wonder and learning - I’d argue it’s what makes being a kid so special. It’s why young people are so happy and engaged and have desires to do new things.
As we get older - we lose that. We have to meet the expectations of others. We have to present ourselves in certain ways to meet the needs of the Joneses and impress other people. We evolve from learning internally to showing externally. And that sucks.
A client recently told me that his favorite part about coaching is that it helped him realize that “he likes learning.” I thought that was pretty wise and well said. After all, we never think about what we are learning day to day. And the reason for that is because we have our routines.
When we get stuck - and by stuck I can mean any kind of rut - I tend to blame it on routine. 
Routine takes away learning. It’s the same thing over and over again. That may comfort people from time to time, but it doesn’t quite help us grow. 
The fun thing to note is that learning can take many forms. It’s not just learning a new language or a new skill - it could mean learning about yourself. What could be cooler or more important than that? I mean, come on … it’s you. 
I give an example on the podcast about running. Everyone tries to run and almost everyone quits running. Because it’s miserable. But the reason people find it miserable is that nobody takes the time to “learn” how to run. They just go out and try to crush a distance and focus on how miserable they feel doing it. 
Once I learned to run, it changed my whole perspective on it. Now I use running to help me think or de-stress - and I try to go every day. 
We can identify the desire to try something new or to make a change. People do it all the time. If one more person tells me that they want to write a book, I may jump off a bridge. But I know they won’t, because they haven’t learned to write. And that takes practice. Once people learn how to do something, in their way, then they can learn how to love it. 
I talk about inner dialogue often, and the power of choice. There is an endless possibility of everything in the world because there is an endless possibility of learning - not just books, but about yourself as well. Your values, your motivations. Why you say things you do, and why you are responding to things like you do. Examining and peeling back the onion on what gets you going is a learning journey in and of itself.
So with that, I would encourage you to get out and learn something. Maybe learn about why you flipped off that guy in traffic. Maybe learn about why grapefruits are called grapefruits (it’s because they grow like grapes on trees). I can’t think of a better way to spend your time … 
Enjoy!

Aug 28 2019

10mins

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Rank #7: Who is on Your Personal Board of Directors?

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You know good, smart people. These good, smart people can help you in many different ways. Why not put them to use as you attempt something new?

Sep 18 2019

10mins

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Rank #8: Creating Your Personal IDP

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If you work for a corporation, you are probably familiar with the annual Individual Development Plan, or IDP. But what about creating one just for you outside of work?

Sep 11 2019

14mins

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Rank #9: Digital Detangler: A Guide to Mindful Technology Use, Ep. 005

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The conundrum of the digital world is that we have all of this technology to make our lives easier, but what are we willing to sacrifice in order to use it? Stories abound of families glued to their smartphones around the dinner table and the impact of television and phones on young children’s brains, all leading to the frightening, supposed prospect of society becoming unglued due to the destruction of in-person social interaction.
But not to worry, because this week we are very happy to have Pete Dunlap, author of "Digital Detangler: A Guide to Mindful Technology Use." Pete’s life work is to teach people how to use technology smartly, and have it become a part of your life, not take over your life.
Pete has a realistic view on technology, and recognizes it’s both necessary and can provide value if we can identify how to wield it. He’s overflowing with research and statistics on the impact technology and the digital world have on our lives, but also offers tangible advice on how to get your tech use under control.
So plug in, use your app to listen, visit the website, tweet this episode out and put it on your Facebook! Learn from Pete on the difference between active vs. passive technology use, and share some tips on how to make it a functional part of your life, rather than just something to mindlessly occupy our time.
For More on Pete:
Web: https://www.digitaldetangler.com/
Order his book here        Link to ScrollStopper          Connect on LinkedIn
Pete Dunlap, The Digital Detangler

Apr 22 2019

50mins

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Rank #10: How 5 Minutes of Silence Can Change the World: Keeping Wellness Simple, Ep. 004

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This week, we learn from Tricia Barger, owner of Poppy Tree Design and Yoga Instructor, on the benefits of simplicity, the beauty of silence and how empowering minimalism can be.
The topic of wellness has been monetized to the point where it no longer makes you “well” - so Tricia resets the button, looks at the forest from the trees and gives some tips on how you can find out what “wellness” actually means for you.
In the words of Andre Gide’s “Fruits of the Earth” - “As women in the pale East wear their entire fortune on their persons, so I have always carried with me all my possessions. At every smallest moment of my life, I have felt within me the whole of my wealth.”
In her words, “Five minutes of silence can change the world.” And wine, Tricia. Wine can change the world, too.
For more on Tricia and her design work, please visit www.poppytreedesign.com.

Apr 08 2019

38mins

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Rank #11: Wellness, Organized.

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Defining wellness, and organizing what it actually means, is step one to figuring out what to work on. This outlines the details of physical, mental and social well being.

May 01 2019

14mins

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Rank #12: Independence, Individually

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In a week celebrating a country's independence, let's focus on your own independence, and how your assumptions can limit your choices.

Jul 03 2019

13mins

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Rank #13: Advice on Writing a Killer Speech

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Ah yes, the dread of speaking in public. We are going to go there again - but not in the same way as before. I love getting feedback from listeners on what they want me to cover in a podcast - and advice on how to write a speech was interestingly a hot request. So let’s do it.
I consider the speech process to have three “events” or “phases.” 
The first phase is the fear of speaking; that gut wrench when someone asks you to give an update at a Town Hall. We all know it so well - it’s well documented, there is plenty of advice, the dead horse continues to be beaten. That’s something that takes work to overcome - and look back to this episode with speech coach Tony Figliola for some tremendous tips to help you overcome the fear. 
Another phase is the actual delivery of the speech, which you want to be engaging, enthusiastic and impressive. We’ll cover that in the future.
But in between is arguably the most important phase of the speech process: actually writing it. 
Maybe there is a fourth phase - a relief when it’s finally over - but that’s for another time. Back to writing. 
I think a big, underappreciated aspect of the fear of public speaking is the fear of the unknown. And part of the unknown is that we don’t know what to say. Finding the words to communicate what emotions or feelings we want to convey can be anxiety-inducing. It takes focus, practice and true, pen-to-paper work. 
Most people focus on delivery. Enthusiasm and connecting with the audience is vital for success. But no matter how dynamic a speaker you are, without the proper words and messaging, you are going to fall flat. 
Enter this week’s podcast guest Mike Greenly. 
Mike has made words his life’s work. He joins us this week on the podcast to talk about how words have power. “They are oxygen,” says Mike. And that oxygen gives life to your presentations. 
There is a lot to consider when writing a speech: Who is the audience? What do they need to hear? What do you *want* them to hear? What’s the medium? PowerPoint or no? Where in the hell do I even begin? 
Mike takes us back to basics. The first step, and most important part of speech writing, is finding the “north star” - that main takeaway that you want to convey. Everything else can link back to that. 
There are different types of speeches and occasions that require different writing styles and  presentations. A conference of 5,000 is very different from a board presentation of seven executives. Regardless of the situation, structuring a speech is telling a story. And how do your story and words bring your audience on a journey? 
Listen to the podcast for more Mike’s tips - he has plenty of them. And reach out to him below to learn more about what he does …
Mike Greenly, speech writer extraordinaire
Website: http://www.mikegreenly.com/
His Medium article on speech writing is here.
The state anthem of Virginia, which he wrote, can be heard here.
His song "Common Ground" can be heard here.

Jul 31 2019

39mins

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Rank #14: Parents and “ACEs” – How Our Childhood Experiences Affect Our Child’s Sports

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It’s no secret that our childhood experiences have massive effect on who we are as individuals. But how about the way that we treat others?
This week I learned about Adverse Childhood Experiences, otherwise known as ACEs. I also learned that ACEs have a major impact on how you then proceed to treat other people, in particular your children.
As a relatively new parent, there is no shortage of opinion on “how” you are supposed to parent. And those opinions aside, I think most people can agree that being an asshole on the side of an athletic field is not one of the “good things.”
Jerry Reynolds has a passion for sports and for helping others. A social worker, he has been diving into the world of parent-child relationships when it comes to sports, and has tapped into how a parent’s childhood experiences affect the way they treat their children in the sporting world.
It has major consequences for your children, but this information is also very relevant to the way we interact at the office and in the community.
I had no idea how much change is going on in youth sports - between the thousands of dollars needed to participate and the massive lack of referees (who wants to get yelled at?) right up to full on criminal laws being passed that can include jail time to unruly parents … it makes me think that chess may be a better option for my kids.
The idea of “just have fun,” just like everything else (it seems) has become bastardized and ruined. But it doesn’t have to be that way. In particular - it comes down to the parent and their individual experiences with their children; understanding their needs and desires, and supporting them in fundamental, basic ways when it comes to sports and other activities.
There are cognitive and developmental benefits of youth sports - we hear about them all the time. Being part of a team, physical exercise, a commitment to others … and the data shows that more and more children are abandoning sports at younger and younger ages. This has follow-through implications for adulthood and the ongoing adult obesity epidemic. When was the last time YOU participated in a team sport?
Jerry and his research were fascinating: he covers kids and sports, economic disparity and how it affects sports scholarships, and even talks about how these findings are relatable to your own relationships at home, the office and your community.
I found it to be super interesting, and I hope you do, too. Jerry is doing more research (and can use funding … ahem) ... his CV and contact info are below.
To find your ACE score, here is some information: https://acestoohigh.com/got-your-ace-score/.
Jerry Reynold's CV:Download

Jun 19 2019

40mins

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Rank #15: Being a Bridge … and a Good Ancestor

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Life lessons from a whirlwind journey to Belfast.

Oct 23 2019

10mins

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Rank #16: Establishing a “Personal Brand”

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This week I’m continuing the theme of reputation, and I want to cover the idea of “personal branding.” 
I hate the term - I feel like it’s a marketing gimmick designed to sell corporate workshops - but the idea of it is an extremely important one, especially as the economy and work structure are changing. And, since I don’t have a better term to replace “personal brand” - we’ll run with it. 
Last week I wrote a bit about “presence” - and what people see of you in the moment. It’s an often-forgotten area of focus for people, especially as we get so busy in meetings and with delivering our work, yet it is a fundamental component of what makes our personal brand.
It’s no secret that reputation is key to success. But reputation is only one aspect. Reputation, presence, personal brand - all of these fall under the same umbrella but have nuanced definitions that require different focus. 
Presence is what people see in the moment. Reputation is what precedes you, and the story people tell. Your “personal brand” is a culmination of all of this. 
While I think the term “personal brand” is ridiculous, the idea is a necessity in today’s world. Think about it - you have a story out there. And when you meet or hear about someone new - you instantly go online to look at them. And if you are like me, you judge them.
Establishing and maintaining your personal brand is a great exercise to go through and to revisit a few times a year. To do so, there are three questions to answer regarding Character, Commitment and Story. 
First, Character.
The ever-present question of “Who are you?”  What do you bring to the table? Character, or personality or persona, is a combination of your inner drivers and what other people see. It encompasses your values, your motivations, your interests. It’s what you prioritize and find important. Your brand has to align with your character, otherwise we are pretending to be something we aren’t. 
I won’t beat a dead horse on this - as it’s in a few previous posts - but doing the exercise of what words describe you and what people would use, is an excellent first step.
Dos, Commitment.
What do people experience when they interact with you? Think of a corporate brand that you recognize, like Starbucks. When you think of Starbucks, you know exactly what to expect every time you walk in that store. They have made a commitment to you: wifi, coffee, bathrooms. 
What about you? When people interact with you - what expectations do they have? If they approach you for something at the office or in the community, what outcome do they foresee? The importance of this step can’t be understated. Expectations on how you will act impact the ways that people treat you, ask you questions or offer you assistance.
Trois, Story. 
What is the story you want people to tell about you? Taking pieces of your Character and Commitment - how do you stitch them together into a package so people will tell the story for you. This is the reputation that we want to harvest and nurture. 
Day in and out, your presence will impact this story. Also, what other people say will impact the story. While we can’t completely control this, we can do everything in our power to impact it so that the story that goes ahead of us is one that will make our interactions more productive. 
Whether going for a promotion, looking for a new job or simply getting a project done - your personal brand, when properly defined and working, will open many more doors. Happy branding!

Oct 02 2019

13mins

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Rank #17: Learning Discipline and Mentality from a Pro Boxer – Ep. 003

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It’s not every day you get to sit across the table from a pro boxer. It’s exciting and fun and you just feel cool. And once you make sure that you are in no way offending them or opening them up to hitting you, you can then open your mind to learning from them.
Dashaun “Too Sweet” Johns is an undefeated professional boxer, with eyes on being world champion in the next two years. Learn about how he keeps his eyes on the prize, and what goes through his mind as challenges try to derail him. He gives extraordinary advice on how to create that goal and use discipline to stay on track.
But most importantly, learn about how Dashaun has reshaped his life, overcome adversity thanks to the people in his corner, and is setting himself up for major success, in and out of the ring. It’s relevant to you in many ways, I assure you. And in the meantime, you’ll learn a few things about what to look for in the boxing ring.
I believe that boxing is the ultimate metaphor for life. How many times can you get up after getting knocked down? How are you still standing after taking the hits? Who is in your corner to support you? The things a boxer focuses on for his or her fight, you can focus on as well when preparing for something major.
It’s the perfect representation of the resilience of the human spirit.
Dashaun is ready to be champion. He is Bellwether through and through. He makes the people around him better. He is at your front door. “Sign the contract!”
You can find out more about Dashaun in these areas:
Web: www.teamtoosweet.com
Social Media is all @teamtoosweet, links here:
@teamtoosweet
@teamtoosweet

Mar 26 2019

35mins

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Rank #18: Wellness, Organized: The Physical

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As promised in a previous post and podcast, I’ve decided to organize my thoughts on wellness. It’s such a massive topic, that it needs to be broken down into categories. Today, we focus on the physical aspect of wellness.
Physical wellness, to define it and get on the same page, is your vessel; the tank that carries around your crap all day. It covers health, weight, and more. In essence, it’s your body. It is not, however, your body image. Save that shit for our mental discussion.
Physical wellness is what you are doing day in and out to make sure that you are a fine tuned machine to handle anything coming at you. Like Netflix. And there are three components to physical wellness: Diet, Fitness and Sleep.
There is no shortage of information and advice on this topic. I’m aware of that. And I would argue that it’s part of the problem: there is too much advice and information on this topic, so people get confused or disappointed and they give up.
But it is also the reason why I wrote this. And I’m going to specifically stay at the conceptual level. Because when it comes to physical wellness, you need to fill in the gaps. I’m not a doctor, I’m a coach - so I can’t prescribe for you specific items that would help you - but I can sure as hell will get you to where you want to be.
When I coach my clients, we create a plan specific to them. What works for one person may not work for another. And it’s the same with your wellness. For example, tofu will never be a part of my diet. Ever. Yet for others, it may be a good part of their diet. For some people, running a marathon is good physical fitness. Other people may have bad knees. The point is, you need to do the work to fill in the gaps. As a coach, I can provide a framework.
And it’s the one thing that we need to remember when it comes to physical wellness: we need to take a long view. This is not something that you can crash course in for a month and go back. Physical wellness is a routine - a day in and out experience where you make good decisions. If you are looking to lose weight - it may take years, not months. I used to be fifty pounds heavier - it took me almost a decade to lose it. Physical wellness is a journey - one that would serve you well to enjoy.
And it’s important to note why it takes a long time - your body needs to adjust. It needs to recognize new norms. The reason significantly overweight people have trouble losing weight is because their body is fighting it. Their body goes into panic mode when they because to lose weight because it thinks they are starving. It’s the great irony in weight loss: those that need to lose the most have the biggest fighters against it: their own brains and bodies.
One recommendation, if you are reading this and looking to lose weight: of these three, your diet is what will drive most of your weight loss. The other two are important, but diet reigns supreme. And since we are on that topic, let’s start there.
DIET
Keeping it simple and conceptual, your diet is what you consume. It’s not a limitation on foods, it’s not a sacrifice, it’s not anything where you “stop doing something for a short period of time.” It’s what you put into your body. That includes food, drinks, booze, soda, cigarettes, vegetables, cocaine … anything you ingest is part of your diet. I think it’s safe to say that some of those things shouldn’t be in your diet.
So that’s great - we know what a diet is. But here is what to take away when reviewing your diet: Everything you consume is either helping you or harming you. Put another way, which I think I hear from Dr. Mark Hyman, is that everything you eat is either making you healthy or making you sick.
Keep your thoughts on diet at that level. It’s very easy to tell you to “eat this, not that” - but that’s not the point. For some, an occasional soda is just fine. For others, that soda will put them into a sugar spiral. Everyone has a trigger for their diet.

May 15 2019

33mins

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Rank #19: Learning, Redux

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Last week on the podcast I discussed the love of learning. But, as always, learning is one thing and practical application is something completely separate. 
With that in mind, this week’s podcast is devoted to some practical examples on how to use learning to improve.
True learning for whatever it is that we want to improve comes down to our ability to ask ourselves questions. To learn in the moment, we need to have a level of awareness and challenge ourselves with the difficult questions that are so easy to ignore. 
For those not listening to the podcast, here are the three things I highlight: 
First - Preparation. 
I use running as the example on the podcast. But in order to get started, you have to prepare and that includes the “why.” If you want to start running - ask yourself the “why” question. Is it because of self image and you want to get in shape? Is it because you want to lose weight? Is it because you want to impress another person? All of these questions will impact your ability to take running (or anything other habit) on. You may find that running isn’t the right answer, after all.
Second - Collect Data.
Businesses use data to make big decisions - why aren’t you? 
Data has to go through iterations. From data you have to garner information, which you have to turn into knowledge, which you then have to move to wisdom. It’s called the DIKW pyramid.
For example, knowledge is knowing a tomato is a fruit, wisdom is knowing not to put it in a fruit salad. 
If you want to start a running regimen - track everything. Each day, write down your distance and time that you ran. Put some notes on what was good or not. 
There are two types of data here - both have value. Objective data (time/distance) and subjective (feelings). Both of these provide value as to why you are or are not moving towards your goal. This is true for running, writing a book, launching a business. If you did not do what you wanted to today - ask yourself why. You may realize you don’t want to do it.
Third - Learn in the Moment
Use the data to make decisions in the moment. If you always end your run at a certain spot, maybe challenge yourself to go a different distance. If a distance isn’t challenging enough, maybe run for a certain amount of time. Each of these will change up the perspective and help keep it interesting. 
If you find every Tuesday you go slower than the other days, maybe something is impacting that. If you find that you are only going twice a week, but want to go five, you can ask yourself the question of what’s impacting your ability to get it done. 
We all have these amazing ideas and lists of things we want to accomplish. But if you aren’t focused on it daily, or weekly, then it will always just be an idea. 
I hope the examples on the podcast were helpful! Enjoy the week!

Sep 04 2019

20mins

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Rank #20: Questioning Our Beliefs

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Obviously, I’m a believer in the value of coaching. I’m also a believer in the fact that there is a lot to learn from all corners of this pebble we call Earth, and each person has a unique perspective to bring to any kind of relationship. 
What makes that perspective unique is the culmination of our experiences over time. 
Alan Goldstein isn’t young, but they say with age comes wisdom. And if there is an example of a person who has had perspective changes over the years, you won’t find a better one than his. 
A self-described radicalized Vietnam Veteran, Alan is a retired dentist from the Bronx who now has a successful life coaching business.
There is a lot in that sentence for you to take in. 
Alan and I are both big on creating an inner dialogue and finding the questions you need to ask yourself to truly identify what it is that you believe. These beliefs then translate into actions.
Change is uncomfortable - we know this. But creating a healthy internal conversation is just one specific, tangible aspect of managing and responding to change in the best way you can. 
I’ve learned a lot from Alan, and I think you will, too.
Alan Goldstein
Alan's Website: http://www.coachingpractice.com/index.php

Jul 24 2019

39mins

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What Do You Need Right Now? Bellwether Hub Episode 69

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The first question to start your inner dialogue is, "What Do I Need Right Now?" - Your ultimate response to managing change.

Dec 02 2020

15mins

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What Are You Creating? Episode 68

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As we differentiate ourselves in the new economy, we have to ask ourselves: what are we creating that has value?

Nov 18 2020

20mins

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On Burnout: Episode 67

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This week we cover the burnout that is driven by uncertainty, stages of workplace burnout, and the only way to beat it: recovery.

Nov 11 2020

17mins

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On Uncertainty and Building Resilience

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This week - we’re covering the uncertainty aspect that 2020 has brought, and how tapping into the new favorite corporate buzzword: resiliency.

Nov 04 2020

17mins

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Humility & Humiliation: Bellwether Hub Podcast 65

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Humility and Humiliation go hand in hand and can both be detrimental to your success in the new economy.

Oct 07 2020

20mins

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“We Don’t Do Stress” – Lifestyle in the New Economy (Episode 64)

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Last week we chatted accountability; this week is about creating a filter to make decisions. All decisions I make are based on the filter of: will I have to worry about this later?

Sep 30 2020

21mins

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Accountability Amid Craziness

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Welcome to the final 100 days of the year. Let's dive into accountability and what we can accomplish before the year is out.

Sep 23 2020

15mins

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Irish Bellwethers: Bill Reilly on the Sober St. Patrick’s Day Foundation

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https://www.youtube.com/watch?v=RET1kiAMXcw
If you know me, you know my favorite holiday is St. Patrick’s Day. I don’t celebrate just a day - I call it “the season,” and the events and celebrations can last for over a month. As a proud Irish American, the opportunity to celebrate the culture of my forebears brings happiness, pride and nostalgia. Many of my happiest memories revolve around something Irish. 
And they should. The Irish have one of the most outsized influences on the world of any group of people. From the arts; literature, poetry and music, straight through the amazing technology and business growth of the 21st century, having the Irish in our blood is certainly something to be celebrated. 
But there is another aspect of the culture and reputation of the Irish that some would like to leave behind. Especially around the time of the St. Patrick’s day, there is a level of binge drinking and excess that occurs, to the point where even going into the city is fairly untenable. Now, some would argue it’s only those who are “only Irish on St. Patrick’s Day” that can’t hold their booze, there is no denying that a reputation as drinkers will persist for the Irish around the world. 
My guest this week is Bill Reilly, who is on a mission to change perception. Bill is the Founder of the Sober St. Patrick’s Day Foundation, a movement whose focus is to “reclaim the day,” and provide an environment for people to celebrate Irish Heritage without obnoxious drunk teenagers binge drinking themselves all over your shoes.
Bill doesn’t have a problem with drinking - it’s the excessive binge drinking that helped push his hand. I love to highlight people who not only “think differently,” but also take the steps to influence change, and Bill is a perfect example. The Sober St. Patrick’s Day movement has ballooned - going beyond New York City to events all around the world. It’s a great story, a great interview, and something to support if you love your Irish heritage as much as myself.
So here we are, halfway to the big day, with a nice reminder to celebrate the best that the Irish culture has to offer. 
Happy week!
Bill Reilly (right), Founder of Sober St. Patrick's Day
Sober St. Patrick’s Day® Foundation is proud to celebrate in 2021 a decade of changing the perception and experience of St. Patrick’s Day with family-friendly events and grand Irish hospitality. Join the celebration!
Please visit www.soberstpatricksday.org
Twitter @SoberStPatrick
Email SSPD Founder/Chairman William Spencer Reilly: bill@soberstpatricksday.org

Sep 16 2020

35mins

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The Cheerleader Episode: Bellwether Hub Podcast 61

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This week: I'm cheering you on. Let's chat unrealized dreams, the assumptions you make on why you can't do it, and how to get started.

Sep 09 2020

16mins

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Everyone is SO F#*%ING ANGRY – Episode 60

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There is lots of stress in this world right now: pandemics, politics, protests and more. It's manifesting into a dismissive anger that goes beyond just "frustration." I even got angry at spinach. Here's how I'm dealing.

Aug 19 2020

22mins

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What You Need to Know Before You Use an Executive Coach

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There are lots of things to think about when picking an executive coach. Here are the things you should be looking for.

Aug 12 2020

38mins

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The Importance of Financial Independence – Episode 58

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Financial independence is now more important than ever - simply for the fact that it will eliminate your money worries.

Jul 29 2020

33mins

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Your Three Most Important Financial Numbers – Episode 57

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https://www.youtube.com/watch?v=itRWYxviWyE&feature=youtu.be
Last week I interviewed Tom Rizzo on the show. Tom is a jazz guitarist turned financial advisor with a great story and a genuine concern to help freelancers find financial freedom. There was great advice in that show - I recommend, of course, that you listen to it. 
But as I reflected on some of the conversations I’ve had with people who desired a financial tint to the show, I thought that maybe, despite its basic level, for some it was too advanced. And in the effort to get you as much tangible, actionable information as possible - I am giving you “the 3.” 
Money is funny. We have to learn to treat it like the commodity it is, we can’t worship it, yet we need it; it drives our opportunities and prospects. Money isn’t “evil” in and of itself, but the “love” of money can be detrimental. Therefore, we need to have a healthy appreciation of it, and understanding of its “value,” and we need a strategy to get it. 
Financial freedom is a long haul. But in order to get there, we need to know three numbers: 1. Our Net Worth, 2. Our Budget, 3. Our Goal. Another way is to think of it like a vacation - know where you are starting, what is your vehicle, and where are you going.
Net Worth: Where You Are Starting. 
You can’t create a map if you don’t know where the start is. Your net worth is a snapshot of what you have in case something happens. It’s your guide to see where you are on your journey. If your goal is to have $5 million, and your net worth is $4, you know you have a longer journey ahead of you. Or, perhaps, you have the money you need, and that realization that you no longer need to work is amazing. 
Here is how you figure out your net worth. Take a sheet of paper or excel or whatever, and add up everything that has real monetary value: Your checking and savings accounts, any retirement or brokerage accounts, the value of your home. Then, subtract any obligations you have, otherwise known as debt: your credit cards, your mortgage payment, your car loan, student loans. Voila - that’s your net worth.
Note on net worth: If it’s negative - that’s OK. Now you know. And if I learned anything from GI Joe - knowing is half the battle. You can then put together a plan to get it positive. Which brings us to budget. 
Budget: How You Get There
You need a vehicle to get where you are going. For some it’s a Corvette, others a Pinto. It’s all good - the Pinto gets there faster in this game. 
Your budget is how you find the money to save and invest which will get you closer to your goal. I could write a book of names who make so much money yet live paycheck to paycheck. It’s your check and balance, and the consistent way to hit your goal.
Treat your budget like you would a business. Money that comes in - your paycheck(s), is your revenue. Pay yourself. Money that goes out - i.e. bills - are your expenses. If you want to hit financial freedom, the revenue number has to be higher. 
Here is how you create your budget: Take another sheet of paper or excel doc, and list out all of your expenses. ALL of them. Don’t just put in the grocery store and leave out the restaurants. It’s time to take a hard look at where your money is going. It’s either being spent on 1 of 3 areas: Needs (i.e. shelter and food), Wants (you don’t need a Snuggie) and You. “You” is where you pay yourself and set yourself up for whatever goal you want. 
The budget exercise takes an hour or so but it’s worth it. It’s a hard look at all the crap you have been buying from Amazon; a recognition that $1,000 a month on booze is a complete waste of money; a hard swallow of the fact that if you had invested that money you’d be living in Bora Bora right now. Can’t change the past. 
The budget gives you the knowledge and understanding of what needs to happen in order to get to another place. Should you pick up a second job to help save more money over a shorter period of time?

Jul 22 2020

39mins

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From Music to Money: Tom Rizzo is Independent and Invested

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My background in the financial industry has provided me some interesting insight and views on how to think about money. I wasn’t a financial advisor, however, which is why I haven’t brought up the financial discussion on this show. That ends today.

Jul 15 2020

42mins

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How to Make Good Decisions – Episode 55

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As the tides of change come in, our ability to make effective decisions in a short time frame is becoming more important than ever.

Jul 08 2020

25mins

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The Uncomfortable Race Conversation: Episode 54

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Now is a time of learning, with businesses, society, communities and our own identities facing questions and change.

Jun 17 2020

34mins

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Irish Bellwethers: Sean Froudist-Walsh on the Science of Learning

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It's always a good time to learn. Now, especially, is a great time to learn. Sean Froudist-Walsh is an Irish neuroscientist in New York who shares how to tap your brain to learn more effectively.

Jun 10 2020

40mins

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Making Good Choices: Problems vs. Circumstances – Episode 52

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https://www.youtube.com/watch?v=lM33vFc8A9E&feature=youtu.be
Happy Wednesday. 
First - I want to thank everyone for the lovely notes and conversations over the past few weeks generated from the last two podcasts. They seem to have resonated with a lot of people, which is great. What I found in many of the conversations I had with people is that we all have different ways of looking at challenges. With that in mind, my focus on this week’s podcast is on problems vs. circumstances.
We all hear that we should just “focus on what we can control” and everything will be fine. It’s a positive psychology-type of mentality that is helpful for some - but to just leave it at that leaves a lot out. We assume we know what we can control. 
When I think about challenges, I put them into two buckets: problems and circumstances. Problems I can solve, circumstances I respond to. 99% of my (and your) challenges are from circumstances. Coronavirus is a circumstance. Having asthma is a circumstance. Job loss is a circumstance. 
All three of those are facts and things to deal with. The reason they are circumstances is because you cannot stop whatever it is - you can only make choices based on how it hits you. If you lose your job, you have a number of choices to make as to your next step in how you respond. Same with isolation and corona, same with asthma. You have choices as to what your best next steps will be.
The reason I like to bucket challenges this way is because it gives me guidelines for accountability and focus. If 99% of my challenges are circumstantial, then I am accountable for making good decisions. And that’s where it ends. If someone else has a problem, it’s not mine. I leave it alone (unless they ask for my help, of course).
If it sounds simple, it’s because it generally is. However, it’s not easy. Oftentimes, the decisions we have to make will require us to sacrifice something in order to get it. That’s part of your decision making process. What are you willing to give up to get what you want? 
The question for this week is whether or not you are where you want to be or thought you’d be, whether you are 30, 50, 70. If the answer is no, then it’s time to start thinking about what you would like to change. We have plenty of time to think right now, and good thinking generally leads to good decision making. 
So happy thinking, enjoy the week and I look forward to seeing everyone soon!

Apr 29 2020

23mins

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Why I Quit Drinking – Episode 51

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https://youtu.be/B3IP3HCWg1o
Last week I chatted about my dark place, and what I learned in dealing with it. I didn’t feel like I could really talk about my dark place, though, without talking about why I gave up drinking, so I’m covering that this week. 
I’ve always admired people who could talk about their challenges “matter of factly.” I see a person with that ability as a person in control - of their emotions, their decisions, and their life. They have separated their value from the fact that they had some kind of difficulty. Everyone has a difficulty - a challenge - some kind of dark place, or demon, or insecurity that they are dealing with. Admitting it, embracing it, and recognizing it isn’t just powerful - it’s cathartic. 
A few people have reached out to me over the past few weeks asking how I did it, and I’ve had some powerful conversations with people. Isolation and solitude is a challenge. Booze consumption is at record highs, and I understand why. We are bored, lonely, uncomfortable - what else is there to do BESIDES drink? I joke with my wife - I don’t know how I would be getting through all of this if I still did booze. 
This isn’t an episode to tell you not to drink. Feel free. I would never presume to tell you that you need to be something other than you. Some people handle their booze well and are all good. My opinion on your life is irrelevant. I don’t welcome unsolicited advice from others; I hope you don’t either.
This is simply my story of why I gave up booze - my motivations, what got me to finally do it, what I learned by doing it. Put simply, it’s on the short list of best decisions I have ever made. But it’s the best decision because it was the right decision for me at the right time. 
The podcast has all the juicy details, so I won’t write them all out here. And if you know me, you know I was a good drinker. It was a core part of my identity, which is probably why I struggled with the desire to stop. If I wasn’t a drinker, then who was I? Filling in such a big gap, i.e. my life as a drinker, felt like a monumental task. 
I’ve been fortunate - it wasn’t as difficult as I thought, and I attribute that to understanding why I wanted to stop drinking, understanding who I wanted to be, and understanding what really drove my desire to drink. I had and have support, and, possibly most importantly, I have the matter of fact perspective I mentioned above. 
I don’t see myself ever being a drinker again. My life is better, my business tripled almost overnight after stopping, and I feel amazing. That, and if I did drink again, the hangover would probably last a fortnight. I am focused, and I’m ready.
For those who question their own situation or want to chat more, I‘m here to listen - feel free to reach out. For those in more serious situations, there of course is Alcoholics Anonymous (I know people who have gone and recommend it), there is therapy, and there are additional resources. Non-judgmental help is all around you - but you have to ask for it. And in the words of the Reddit non-drinking group, “I will not drink with you today.” (IWNDWYT).
Best wishes to your sanity, your health, and your hobbies throughout the corona time. Thanks for tuning in, and I look forward to sharing more in the coming weeks!

Apr 22 2020

34mins

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What Ironman Taught Me About Isolation, Solitude and a “Dark Place”

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Isolation and solitude are the name of the game in a triathlon. That's never more evident than when you hit a "dark place" close to the finish.

Apr 15 2020

26mins

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iTunes Ratings

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Fluff pieces for guests

By avidposcastfan - Apr 24 2020
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Doesn’t research the guests properly or their credentials before presenting them as ‘entrepreneurs’ or making other wild claims about their education, experience or resume. Don’t waste your time on this podcast. Very poorly researched.

Inspiration & informative!

By 4pasta - Apr 16 2020
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Thanks for being a terrific inspiration!