15 minute guided meditation helps you cultivate a sense of safety, connection, and security in your relationships, beginning with the relationship you have with yourself. Through grounding techniques, affirmations, and visualization, you'll explore attachment patterns, strengthen your inner foundation, and build the confidence to foster deep and meaningful connections. Perfect for those seeking balance, clarity, and emotional resilience in their personal interactions. Legal Disclaimer: The information provided in this meditation tutorial is for educational and informational purposes only. It is not intended to serve as a substitute for professional therapy, counseling, or medical advice. Important Notice: Meditation is a practice that can complement therapeutic interventions and promote overall well-being. However, it is essential to recognize that it may not be suitable for everyone, and individual results may vary. If you are experiencing severe mental health concerns or emotional distress, it is crucial to seek guidance from a qualified mental health professional or medical practitioner. Consultation Advised: Prior to beginning any meditation or mindfulness practice, we strongly recommend consulting with a licensed therapist or healthcare provider to determine if it is appropriate for your specific needs and circumstances. They can offer personalized guidance and support tailored to your individual situation. Limitation of Liability: By engaging in meditation practices presented in this tutorial, you agree to assume full responsibility for your well-being and acknowledge that the creators of this content are not liable for any adverse effects or consequences resulting from its use. If you experience any discomfort or adverse reactions during meditation, we advise you to discontinue the practice and seek professional assistance promptly. Remember, your mental health is paramount, and seeking professional help when needed is always encouraged and recommended. We would LOVE to hear from you!! Send a Text Here!!! Asking for reviews and ratings Support the show We really appreciate your support of this small, but mighty podcast, and we would really appreciate a review, and a rating to help us spread the message of mental fitness. Please consider visiting us at www.cognitivefitnesscoach.com for free resources, and a place to book a free consultation with myself; no strings attached, no cringy sales pitch.…

Legal Disclaimer: The information provided in this meditation tutorial is for educational and informational purposes only. It is not intended to serve as a substitute for professional therapy, counseling, or medical advice. Important Notice: Meditation is a practice that can complement therapeutic interventions and promote overall well-being. However, it is essential to recognize that it may not be suitable for everyone, and individual results may vary. If you are experiencing severe mental health concerns or emotional distress, it is crucial to seek guidance from a qualified mental health professional or medical practitioner. Consultation Advised: Prior to beginning any meditation or mindfulness practice, we strongly recommend consulting with a licensed therapist or healthcare provider to determine if it is appropriate for your specific needs and circumstances. They can offer personalized guidance and support tailored to your individual situation. Limitation of Liability: By engaging in meditation practices presented in this tutorial, you agree to assume full responsibility for your well-being and acknowledge that the creators of this content are not liable for any adverse effects or consequences resulting from its use. If you experience any discomfort or adverse reactions during meditation, we advise you to discontinue the practice and seek professional assistance promptly. Remember, your mental health is paramount, and seeking professional help when needed is always encouraged and recommended. We would LOVE to hear from you!! Send a Text Here!!! Asking for reviews and ratings Support the show We really appreciate your support of this small, but mighty podcast, and we would really appreciate a review, and a rating to help us spread the message of mental fitness. Please consider visiting us at www.cognitivefitnesscoach.com for free resources, and a place to book a free consultation with myself; no strings attached, no cringy sales pitch.…

Dive into the fascinating world of hypnosis with certified consulting hypnotist Christina Honkonen, who shares her remarkable journey from marketing executive to mind-body practitioner. After discovering hypnotherapy as an alternative treatment for her son's ADD, Christina found her true calling helping others unlock their potential through the power of the subconscious mind. In this eye-opening conversation with Coach Chris Norris, Christina debunks common myths about hypnosis, explains the stark differences between stage and clinical hypnotherapy, and reveals how athletes can leverage these techniques to enhance their performance. From mastering the mental game to developing unshakeable confidence, Christina shares practical insights on visualization, positive language, and maintaining focus under pressure. Whether you're an athlete looking to gain a competitive edge or simply curious about the transformative potential of hypnosis, this episode offers valuable insights into harnessing the power of your own mind. Find more about Christina and her practice here: LINK Follow Christina here for educational, and entertaining content: LINK Check out the research and Dr. David Spiegel with Stanford: LINK We would LOVE to hear from you!! Send a Text Here!!! Asking for reviews and ratings Support the show We really appreciate your support of this small, but mighty podcast, and we would really appreciate a review, and a rating to help us spread the message of mental fitness. Please consider visiting us at www.cognitivefitnesscoach.com for free resources, and a place to book a free consultation with myself; no strings attached, no cringy sales pitch.…

Legal Disclaimer: The information provided in this meditation tutorial is for educational and informational purposes only. It is not intended to serve as a substitute for professional therapy, counseling, or medical advice. Important Notice: Meditation is a practice that can complement therapeutic interventions and promote overall well-being. However, it is essential to recognize that it may not be suitable for everyone, and individual results may vary. If you are experiencing severe mental health concerns or emotional distress, it is crucial to seek guidance from a qualified mental health professional or medical practitioner. Consultation Advised: Prior to beginning any meditation or mindfulness practice, we strongly recommend consulting with a licensed therapist or healthcare provider to determine if it is appropriate for your specific needs and circumstances. They can offer personalized guidance and support tailored to your individual situation. Limitation of Liability: By engaging in meditation practices presented in this tutorial, you agree to assume full responsibility for your well-being and acknowledge that the creators of this content are not liable for any adverse effects or consequences resulting from its use. If you experience any discomfort or adverse reactions during meditation, we advise you to discontinue the practice and seek professional assistance promptly. Remember, your mental health is paramount, and seeking professional help when needed is always encouraged and recommended. We would LOVE to hear from you!! Send a Text Here!!! Asking for reviews and ratings Support the show We really appreciate your support of this small, but mighty podcast, and we would really appreciate a review, and a rating to help us spread the message of mental fitness. Please consider visiting us at www.cognitivefitnesscoach.com for free resources, and a place to book a free consultation with myself; no strings attached, no cringy sales pitch.…

In this episode of Cognitive Fitness Coach, host Coach Chris sits down with Joe Barnard, a retired Air Force Lieutenant Colonel with 33 years of service as a pararescue jumper (PJ), and Combat Rescue Officer (CRO). Joe shares his journey from military life to founding a residential treatment center for troubled teen boys, offering invaluable insights on personal growth, mental health, and defining success. Episode Highlights: Origin and Transformation: Joe's impressive military background Mission Transition: Navigating the challenging transition from military to civilian life Mental Health Strategies: The power of therapy and spousal support Founding the Forge: Helping troubled teens find their path Redefining Success : Living intentionally in a world of distractions Join Coach Chris and Joe as they dive deep into the importance of curiosity, ego management, and starting anew in life's various chapters. Learn about the holistic, trauma-informed approach to helping troubled youth and the critical role parents play in their children's well-being. Finally, discover what true success looks like beyond material possessions and how to prioritize relationships and experiences for a more fulfilling life. Whether you're a veteran, a parent, or someone seeking personal growth, this conversation offers valuable lessons on resilience, adaptability, and living with purpose. You can find Joe Barnard- HERE We would LOVE to hear from you!! Send a Text Here!!! Asking for reviews and ratings Support the show We really appreciate your support of this small, but mighty podcast, and we would really appreciate a review, and a rating to help us spread the message of mental fitness. Please consider visiting us at www.cognitivefitnesscoach.com for free resources, and a place to book a free consultation with myself; no strings attached, no cringy sales pitch.…

Legal Disclaimer: The information provided in this meditation tutorial is for educational and informational purposes only. It is not intended to serve as a substitute for professional therapy, counseling, or medical advice. Important Notice: Meditation is a practice that can complement therapeutic interventions and promote overall well-being. However, it is essential to recognize that it may not be suitable for everyone, and individual results may vary. If you are experiencing severe mental health concerns or emotional distress, it is crucial to seek guidance from a qualified mental health professional or medical practitioner. Consultation Advised: Prior to beginning any meditation or mindfulness practice, we strongly recommend consulting with a licensed therapist or healthcare provider to determine if it is appropriate for your specific needs and circumstances. They can offer personalized guidance and support tailored to your individual situation. Limitation of Liability: By engaging in meditation practices presented in this tutorial, you agree to assume full responsibility for your well-being and acknowledge that the creators of this content are not liable for any adverse effects or consequences resulting from its use. If you experience any discomfort or adverse reactions during meditation, we advise you to discontinue the practice and seek professional assistance promptly. Remember, your mental health is paramount, and seeking professional help when needed is always encouraged and recommended. We would LOVE to hear from you!! Send a Text Here!!! Asking for reviews and ratings Support the show We really appreciate your support of this small, but mighty podcast, and we would really appreciate a review, and a rating to help us spread the message of mental fitness. Please consider visiting us at www.cognitivefitnesscoach.com for free resources, and a place to book a free consultation with myself; no strings attached, no cringy sales pitch.…

In this deeply personal episode, long-lost friends Coach Chris and Dr. Jerome Scaturro reunite to discuss their parallel journeys through addiction, recovery, and personal growth. Dr. Scaturro candidly shares his experience of finding his way in sobriety, while both reflect on how their backgrounds in fitness and martial arts have shaped their paths. As a seasoned counselor, Dr. Scaturro offers insights into evolving therapeutic approaches and the challenges of guiding clients towards genuine connection. The conversation culminates in a powerful discussion on vulnerability as the key to personal freedom and authentic relationships. Listeners will gain valuable perspectives on: The role of physical activity and community in recovery Client-centered counseling techniques Overcoming self-absorption and fear of vulnerability Blending personal experiences with professional practice This episode serves as a testament to the transformative power of authenticity and human connection in both personal and professional spheres. You can directly contact Dr. Jerome Scaturro at drjman23@gmail.com or +1 908-672-4290 He can also be found on LinkedIn at: LINK Discussed in the Episode: AA SMART Refuge Recovery Recovery Dharma Celebrate Recovery We would LOVE to hear from you!! Send a Text Here!!! Asking for reviews and ratings Support the show We really appreciate your support of this small, but mighty podcast, and we would really appreciate a review, and a rating to help us spread the message of mental fitness. Please consider visiting us at www.cognitivefitnesscoach.com for free resources, and a place to book a free consultation with myself; no strings attached, no cringy sales pitch.…

Dive into the world of mindful eating in this immersive episode of Cognitive Fitness Coach. Join us as we explore a simple yet profound practice. In this episode, you'll experience: • A gentle introduction to the concept of mindful eating • A step-by-step guided exercise using a single bite of food • Techniques to engage all your senses in the eating process Whether you're a mindfulness newbie or a seasoned practitioner, this episode offers a fresh perspective on an activity we often take for granted. Our host guides you through a sensitive approach, emphasizing choice and personal comfort throughout the practice. Discover how slowing down and paying attention can reveal new dimensions in even the most familiar foods. This simple practice can help reduce stress, improve digestion, and bring more joy to your eating experiences. No special preparation needed – just bring a small piece of food (like a raisin or a bite of fruit) and an open mind. Get ready to transform a routine activity into a rich, sensory journey. Tune in, and let's savor the moment together! We would LOVE to hear from you!! Send a Text Here!!! Asking for reviews and ratings Support the show We really appreciate your support of this small, but mighty podcast, and we would really appreciate a review, and a rating to help us spread the message of mental fitness. Please consider visiting us at www.cognitivefitnesscoach.com for free resources, and a place to book a free consultation with myself; no strings attached, no cringy sales pitch.…

In this episode, Kendra, a seasoned social worker, shares insights from her extensive background in mental health. She discusses her journey into social work, emphasizing the importance of creating safe spaces for open conversations. Kendra highlights the differences in approaches between child and adult mental health, stressing the need for experiential, hands-on methods to build trust and rapport, especially with children. The conversation shifts to the role of community and connection in supporting mental health. Kendra underscores the necessity of being "reachable" and available for others, rather than expecting people to always reach out. She highlights the value of supportive networks and genuine connections in reducing feelings of isolation. Kendra also provides an overview of common risk factors for suicide, such as loss, trauma, and mental health conditions. She advises on approaching someone who may be suicidal, emphasizing the importance of being direct, showing care, and connecting them to resources like the 988 crisis line. Additionally, Kendra shares her involvement in the Highland Games, using these events to raise funds for "Continuing the Mission," a non-profit providing service dogs to veterans with PTSD and other mental health needs. Veteran's Crisis Line: https://www.veteranscrisisline.net/ 988 Crisis Line: https://988lifeline.org/ Support Continuing the Mission: https://continuingthemission.org/ Support Highland Games: Holiday Highlander Find out more about Kendra: LinkedIn Instagram We would LOVE to hear from you!! Send a Text Here!!! Asking for reviews and ratings Support the show We really appreciate your support of this small, but mighty podcast, and we would really appreciate a review, and a rating to help us spread the message of mental fitness. Please consider visiting us at www.cognitivefitnesscoach.com for free resources, and a place to book a free consultation with myself; no strings attached, no cringy sales pitch.…

In today's fast-paced world, managing stress and anxiety is crucial. Our podcast explores the powerful STOP technique: Stop, Take breaths, Observe, and Proceed. Learn how this simple practice enhances emotional regulation and decision-making by engaging the brain's balanced thinking areas. Join us for insights on mindfulness and mental well-being. We would LOVE to hear from you!! Send a Text Here!!! Asking for reviews and ratings Support the show We really appreciate your support of this small, but mighty podcast, and we would really appreciate a review, and a rating to help us spread the message of mental fitness. Please consider visiting us at www.cognitivefitnesscoach.com for free resources, and a place to book a free consultation with myself; no strings attached, no cringy sales pitch.…

In this episode, Ryan shares his remarkable journey from a small farming community in Nebraska to the Peace Corps in Kazakhstan, where he experienced profound culture shock, and a character-building adventure. He opens up about overcoming alcohol use disorder and celebrating 19 years of sobriety. Ryan rediscovered his love for running, transitioning from marathons to ultra-running, and eventually became a coach. He provides valuable tips for endurance training and mental preparation, and discusses his inspiring efforts in organizing the Anti-Racism 100 and the Shepherd 200 challenge, using his passion for running to support meaningful causes. Learn more about Ryan: LINK Support the Shepard 200 Challenge: LINK If you or someone you love is struggling with alcohol use disorder: AA | Refuge Recovery | SMART | Al-Anon We would LOVE to hear from you!! Send a Text Here!!! Asking for reviews and ratings Support the show We really appreciate your support of this small, but mighty podcast, and we would really appreciate a review, and a rating to help us spread the message of mental fitness. Please consider visiting us at www.cognitivefitnesscoach.com for free resources, and a place to book a free consultation with myself; no strings attached, no cringy sales pitch.…

This 20-minute meditation is a comprehensive practice that integrates mindful breathing, body scanning, and observation of internal energies, emotions, and thoughts. It is designed to cultivate a deep sense of awareness and presence, encouraging participants to observe without judgment and appreciate the transient nature of their experiences. The session provides a holistic approach to mindfulness, fostering physical relaxation, emotional balance, and mental clarity. Legal Disclaimer: The information provided in this meditation tutorial is for educational and informational purposes only. It is not intended to serve as a substitute for professional therapy, counseling, or medical advice. Important Notice: Meditation is a practice that can complement therapeutic interventions and promote overall well-being. However, it is essential to recognize that it may not be suitable for everyone, and individual results may vary. If you are experiencing severe mental health concerns or emotional distress, it is crucial to seek guidance from a qualified mental health professional or medical practitioner. Consultation Advised: Prior to beginning any meditation or mindfulness practice, we strongly recommend consulting with a licensed therapist or healthcare provider to determine if it is appropriate for your specific needs and circumstances. They can offer personalized guidance and support tailored to your individual situation. Limitation of Liability: By engaging in meditation practices presented in this tutorial, you agree to assume full responsibility for your well-being and acknowledge that the creators of this content are not liable for any adverse effects or consequences resulting from its use. If you experience any discomfort or adverse reactions during meditation, we advise you to discontinue the practice and seek professional assistance promptly. Remember, your mental health is paramount, and seeking professional help when needed is always encouraged and recommended. We would LOVE to hear from you!! Send a Text Here!!! Asking for reviews and ratings Support the show We really appreciate your support of this small, but mighty podcast, and we would really appreciate a review, and a rating to help us spread the message of mental fitness. Please consider visiting us at www.cognitivefitnesscoach.com for free resources, and a place to book a free consultation with myself; no strings attached, no cringy sales pitch.…

Join us for an inspiring episode with Natasha Swartley, a Navy veteran turned ultra-running enthusiast. Natasha shares her remarkable journey from rural Pennsylvania to joining the Navy in 2001, where she served as an aviation ordnance specialist for 20 years. Discover how she transitioned from military life to running, starting with 5Ks and progressing to marathons and ultramarathons. Hear about Natasha's first attempt at a 100-mile ultramarathon and how a heat illness setback became a learning experience that fueled her determination. Celebrate her triumphant completion of the Folsom 100-mile ultramarathon, where she placed third female overall, overcoming emotional and physical challenges. Learn about Natasha's role as a volunteer medic in the trail running community, earning the nickname "Thor" for her dedication and support. She also opens up about her mental health struggles during her transition out of the military and the importance of seeking help. Natasha shares life lessons from ultrarunning, emphasizing the power of staying present, embracing discomfort, and believing in oneself. Her story is a testament to resilience, community, and the relentless pursuit of goals. Find Natasha on Instagram: https://www.instagram.com/wonderlostunicorn/ Find her Coach, Aaron Stacy, on Instagram: https://www.instagram.com/primalruncoach/ Find her Team, Primal Running, on Instagram: https://www.instagram.com/primalruncoaching/ Find her friend mentioned in the podcast, Candice, on Instagram: https://www.instagram.com/runcandicerun/ Find the girl she threw a sandwich at, Carrie, on Instagram: https://www.instagram.com/cdhs_journey/ Check out Destination Trail: https://www.destinationtrailrun.com/ Check out Thor's Fan Page: https://www.facebook.com/profile.php?id=61550306554335 We would LOVE to hear from you!! Send a Text Here!!! Asking for reviews and ratings Support the show We really appreciate your support of this small, but mighty podcast, and we would really appreciate a review, and a rating to help us spread the message of mental fitness. Please consider visiting us at www.cognitivefitnesscoach.com for free resources, and a place to book a free consultation with myself; no strings attached, no cringy sales pitch.…

Discover TIPP Skills, derived from Dialectical Behavioral Therapy (DBT), offering accessible tools for soothing the nervous system and managing intense emotions. Temperature Change involves splashing cold water or holding an ice pack, while Intense Exercise releases endorphins, aiding in emotional regulation. Paced Breathing fosters relaxation through diaphragmatic breathing, and Paired Muscle Relaxation reduces physical tension. This episode includes a hybrid-paced breath and paired muscle relaxation exercise. Before practicing any of these skills, it's essential to consult with a healthcare professional, particularly if you have any underlying medical conditions. While these techniques can benefit many individuals, they may not suit everyone, especially those with certain medical or psychological conditions. Additionally, if you experience any discomfort or adverse effects while practicing these skills, it's crucial to discontinue them and seek medical advice. Always prioritize your safety and well-being when exploring new practices for managing emotions and promoting relaxation. We would LOVE to hear from you!! Send a Text Here!!! Asking for reviews and ratings Support the show We really appreciate your support of this small, but mighty podcast, and we would really appreciate a review, and a rating to help us spread the message of mental fitness. Please consider visiting us at www.cognitivefitnesscoach.com for free resources, and a place to book a free consultation with myself; no strings attached, no cringy sales pitch.…

Welcome to another inspiring episode; we are privileged to have Mike, a true embodiment of dedication and service, join us for a profound conversation. With an illustrious 30-year career in the US Air Force, Mike has a wealth of experience, having retired in 2015. Mike is devoting his whole time to the daily operations of the Motorcycle Relief Project. His journey with the program began as a Relief Ride #5 participant in June 2016. Since then, he has been an integral part of 47 out of 63 rides (current as of Nov 2023), wearing various hats such as a volunteer, Operations Manager, and President as of January 2022. This episode delves into Mike's incredible experiences and the transformative power of the Motorcycle Relief Project's week-long rides. As President, he shares his motivations and the witnessing of the positive changes and even life-saving transformations in participants. Mike's commitment to the organization is palpable, and he eagerly anticipates its continued impact as long as the need exists. Join us on "Cognitive Fitness Coach" for an uplifting conversation that explores the intersections of service, personal growth, and cognitive fitness. Because true cognitive fitness involves not only individual well-being but also the profound impact one can make on the lives of others. Link to Project: https://www.motorelief.org/ We would LOVE to hear from you!! Send a Text Here!!! Asking for reviews and ratings Support the show We really appreciate your support of this small, but mighty podcast, and we would really appreciate a review, and a rating to help us spread the message of mental fitness. Please consider visiting us at www.cognitivefitnesscoach.com for free resources, and a place to book a free consultation with myself; no strings attached, no cringy sales pitch.…