1,700+ episodes sounds like superhuman discipline, but it’s really a system.

I'm sharing the “Dangerously Effective 7C System,” a goal achievement framework built for real life, where motivation dips, schedules get chaotic, and progress can feel painfully slow. If you’ve outgrown SMART goals and you want a clearer way to turn vision into execution, this is for you. 

We walk through the behavior science behind goal setting and habit formation, including why writing goals down boosts success rates, why accountability changes everything, and why fewer goals often leads to more progress.

Then we break down the 7Cs: Clarify what you want with concrete measures, Connect it to a compelling why, Chunk it into short finish lines that keep your energy high, and Convert outcomes into daily actions you can actually control. 

From there, we get practical about execution: Construct a system that makes the behavior easy to start and hard to forget, Count your reps by tracking actions instead of obsessing over milestones, and Celebrate consistency so your brain wires the habit faster through positive emotion and reward.

We also challenge you to pick one goal for the next 90 days, because focus is super fuel.

If this helped, subscribe, share the episode with someone chasing a big goal, and leave a rating or review so more people can find the system and use it.

What’s the one goal you’re choosing for the next 90 days?

The worksheet - Grab it. Use it. Share it.

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Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

A problem almost everyone recognizes but few people know how to solve well: emotional eating and stress eating.

When anxiety, overwhelm, sadness, fear, or loneliness hits, it’s easy to reach for a quick pacifier, food, wine, late-night Netflix, scrolling, even relationship drama.

I share how I broke up with emotional eating and why the goal isn’t to deny your feelings, it’s to learn what they’re saying and respond in a way that actually helps your nervous system settle.

You’ll get a practical, repeatable framework for emotion regulation: accept the feeling, notice and name it, find the real cause, then choose a better “adult pacifier” and use it until the old pattern fades.

We talk through research-backed tools you can try immediately, including breathing exercises, journaling, a shower or bath, music, movement in nature, taking small action, zooming out to your future self, and protecting sleep as your brain’s built-in emotional reset.

If you want a healthier relationship with food and a calmer way to handle big feelings, listen now, share this with someone who needs it, and please subscribe and leave a review so more people can find the show.

The full toolkit is on my blog: 10 years ago I broke up with emotional eating. I’ve been in the best shape ever since.

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Feel free to connect with me on Whatsapp for your Emotional Mastery Session or to ask any questions.

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Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

You can have a great life and still feel stuck when you’re surrounded by great options.

That’s the modern trap: career opportunities, relationship paths, places to live, even “best” health choices can turn into analysis paralysis when there’s no clean yes or no.

I’m Angela Shurina, and I’m sharing a practical way to make complex life decisions without trying to logically rank your entire future - based on some of the best work of experts in life coaching/navigation including Simon Sinek's Discover Your Why process.

We start with the mindset shift that unlocks everything: there is no best candy.

Just like there’s no single best ice cream flavor, there’s no universal best job, best city, or best path.

When you stop hunting for the “correct” answer, you can start choosing what fits you.

I break down why too many options quietly destroy focus, why even smart people drown in decision fatigue, and why more data (or AI analytics) won’t fix a decision that’s really about identity and alignment.

Then we get tactical. I walk you through my 4-lens decision-making toolkit:

(1) values, including a research-backed values assessment I love,

(2) an Energy Audit Journal to spot what truly energizes you,

(3) a Why Worksheet to clarify purpose and the causes that matter most, and

(4) a Work-Life Integration Journal to design a coherent vision for your health, schedule, relationships, and lifestyle.

The goal isn’t the “best” choice on paper, it’s the most aligned choice for you right now.

If you’re ready to stop spinning and start choosing, listen all the way through, grab the worksheets in the show notes, then subscribe, share this with a friend who feels overwhelmed, and leave a review so more people can find the tools.

Feel free to connect with me on Whatsapp for a Clarity Session or to ask any questions

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Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Brandon Fairweather was born with a heart defect doctors said he'd need to fix "someday." That someday came at 28 — heart surgery on his third wedding anniversary.

Since then: 2 strokes, a near-fatal internal bleed, and a cancer diagnosis. Through all of it, a level of anxiety that, at its worst, made it hard to get out of bed.

He wrote his way through it, and that became his book, The Hell Inside Our Heads: Managing Anxiety and Practical Steps for Better Mental Health.

In this episode, Brandon and Angela unpack what actually helped NOT to beat anxiety but to manage it for health, fitness and life's most joyous moment —  the practical, the philosophical, and the occasionally unconventional toolkit you don't want to miss!

What we cover:

• Brandon's health journey — heart surgery, two TIAs, a near bleed-out, and cancer, all before 44
• Why you can't "beat" anxiety, and why that's actually good news
• The breathing technique and grounding tools Brandon still uses today
• How sleep, food, movement and "social diet" shape your nervous system
• The champagne he opened on the day of his cancer diagnosis, and why
• "Progress, not perfection" — treating mental health like a skill you train, not a switch you flip
• Why talking to someone, anyone, is never the wrong move

"You don't try to beat happiness, you don't try to beat sadness. So why would you try to beat anxiety?" — Brandon Fairweather

Links Brandon shared:

• Get the book — The Hell Inside Our Heads: Exclusive Books, Takealot, Bargain Books, Reader's Warehouse, Estrell Books, Amazon, Apple Books, loot.co.za
• hellinsideourheads.co.za
• Follow Brandon: Instagram & LinkedIn — @BrandonFairweather

About Brandon Fairweather

Brandon Fairweather is a South African brand manager and health industry leader with over two decades of experience in wellness, sports nutrition and consumer health.

He's currently Brand Manager for Biogen South Africa and Health Category Marketing Manager for Dis-Chem Pharmacies. At 43, his professional expertise is matched by the depth of his personal story — open-heart surgery at 28, two strokes, a near-fatal bleed-out, and a successful fight against cancer have shaped his belief that adversity can be transformed into purpose.

Brandon lives in Johannesburg.

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Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Procrastination can feel like a character flaw, but I see it as a predictable brain pattern, a bad mental habit and that means we can train our way out of it.

If you’ve ever stared at a workout plan, a report, a nutrition goal, or a hard conversation and thought, “I’ll do it later,” this one is built for you.

I’m Angela Shurina, and I’m sharing the 3-step mental strategy I use with my coaching clients and in my own life to take action when the “I don’t want to” or "I'll do it later" mood hits.

First, we talk about why resistance shows up in the first place and why the struggle is usually concentrated in the very first step.

I walk through a simple reflection practice that cuts through excuses fast and turn motivation, productivity, and discipline into a repeatable habit.

If you got value from this, subscribe so you don’t miss what’s next, share it with a friend who’s been stuck lately, and leave a quick rating and review so more people can find the show.

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Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

If you’ve been chasing better sleep, fat loss, or muscle gain with “perfect” supplements and still feel stuck, this episode will explain why.

I’m Angela Shurina, Certified Sleep Coach, and I’m breaking down the coaching framework I use to help clients stop majoring in minors and start getting real results from the essential efforts.

We start with a simple story: a client sleeps poorly, takes all the supplements, and still wakes up tired.

Then we zoom out to performance and body composition.

Muscle building is a recipe: challenging strength training, enough total calories, adequate protein, key micronutrients, and sleep for recovery and muscle protein synthesis.

Fat loss is also a recipe, and it still runs on energy balance and a calorie deficit, no matter how magical a new diet trend sounds.

If this helps, subscribe, share it with one person who’s struggling, and leave a review on Apple Podcasts or a five-star rating on Spotify.

Want direct help prioritizing your habits for sleep, stress management, nutrition, fat loss, or muscle gain?

Book a one-on-one session through the link below.

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1-1 Session to Feel & Look Your Best with 2-week Support to Build Consistent Habits.

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Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

If you’ve ever said, “I just don’t feel like creating today,” this conversation challenges the assumption hiding inside that sentence.

We’re talking about consistent creativity, deep work, and the unglamorous skill that separates people who finish from people who only plan.

We connect the dots between professional standards in everyday work and the way we often treat our creative goals like optional hobbies.

A key theme is the shift from amateur habits to a professional mindset: Steven Kotler’s willingness to practice in bad conditions so output doesn’t depend on perfect energy, and Neil Gaiman’s simple constraint that protects focus, write or do nothing.

Then we get practical.

We explain why routine is more than discipline, it’s biology. When you write, train, eat, or sleep at consistent times, your brain and body start preparing in advance. 

Your homework is simple and challenging: when is your muse date, and how will you protect it?

Subscribe for more tools on personal growth, creativity, and high-performance habits, and if this helps, share it with a friend who wants to be consistently creative and leave a review so more people build a creative routine that lasts.

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1-1 Session to Feel & Look Your Best with 2-week Support to Build Consistent Habits.

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Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Joaquin Cordero was 8 years old the first time he made money selling something — small wooden spinning tops to other kids in Guatemala City. Since then he's founded eleven companies, survived 2 broken necks, a bee attack 30 meters up a rock face, and a bone infection that hit the exact week he stepped into the EO Global Chair seat at a 22,000-member global organization.

In this episode, Joaquin unpacks what carried him through all of it — and the one piece of advice he keeps giving younger entrepreneurs.

Some notes from Joaquin's story we get into:

🪃 Started hustling at 8 — spinning tops, then music-for-parties, then a hot dog cart — long before his first "real" business

📚 Credits an early reading habit (now mostly podcasts) for the growth mindset that got him through repeated failure, including a franchise that went bankrupt right out of university

💥 A near-fatal bee attack 30 meters up a rock face, followed by a broken neck and foot — one of two close calls that reshaped how he sees mortality and risk

🦴 Broke his fibula in the Dolomites right as he began his year as EO Global Chair, then spent 45 days on IV antibiotics for a bone infection — a real-time stress test of his systems and mindset

🧘 Stoicism (Ryan Holiday, Marcus Aurelius) as an operating philosophy, and why he believes falling into victimhood is "a very hard place to fall into"

💊 Why he calls discounts "cocaine" for a business, and the simple framework he uses to choose — and fire — clients

⏰ His 1-10-10-10 "miracle morning" (tracked for 2,000+ days), intermittent fasting, and a weekly huddle built around one word, one win, and one bottleneck

👥 Building a company of "collaborators, not employees" with 10–17 year tenures, a hard stop at 5pm, and a belief that culture beats strategy

👥 How relationships — not tactics — got him elected to lead 22,000 entrepreneurs across 68+ countries

🙏 The advice he keeps giving younger entrepreneurs: don't be afraid, because your brain isn't you — it's just trying to keep you alive

... and so much more!😃

If you've ever wondered how to keep building after your business fails, your body breaks, or your title disappears — this conversation is for you.

Bio

Joaquín Cordero is CEO and founder of Lumen, a communications and advertising company operating across Guatemala, El Salvador, and Honduras, serving global brands including Volkswagen, Danone, and Mitsubishi. Over 25 years, he's founded or co-founded 11 ventures — from a VHS rental shop and a rock-climbing gym to Kinimovil, a mobile content and billing company that operated across 12 countries and partnered with more than 20 telecom providers.

A 14-year member of the Entrepreneurs' Organization (EO), Joaquin climbed every rung of its leadership ladder to become Global Chair for 2025/26, leading a network of 22,000+ entrepreneurs across 68+ countries. He hosts the Lumen Podcast, is a devoted rock climber and adventure motorcyclist, and lives in Guatemala with his wife and daughter.

Links Mentioned

• LinkedIn: https://www.linkedin.com/in/joaquin-r-cordero-a1268b3b/
• Instagram (@time.line.traveler): https://www.instagram.com/time.line.traveler
• Lumen: https://www.grupolumen.com/
• Lumen Podcast: https://open.spotify.com/show/3xFOU99D3FJPQMTABZVxfN
• YouTube: https://www.youtube.com/channel/UCH-1UVFenIp5bCtQNmMl9mw

📚Books mentioned: The Obstacle Is the Way & Ego Is the Enemy (Ryan Holiday), Meditations (Marcus Aurelius), How to Win Friends and Influence People (Dale Carnegie), The Laws of Human Nature, Mastery & The Art of Seduction (Robert Greene), Die With Zero (Bill Perkins)

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Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

You can feel fully capable and still not follow through and that is not a moral failure, it is a signal.

When we catch ourselves saying “I should” or “I could,” we’re hearing hesitant language out loud, and it usually means our brain is not convinced the goal is worth the cost.

In this episode I unpack how that shows up with healthy habits like intermittent fasting, nutrition, exercise, sleep, and productivity, and why forcing more willpower backfires.

We start with the first lever: getting very clear on your why and the best exercise I do with my clients for that.

Then we hit the second lever: planning for when it sucks (not the way you think). I give concrete self-management options I give to my clients and use myself when I'm getting ready for a fitness competition, and explain why “I’ll try harder” is not a plan.

If you want practical behavior change tools, motivation that lasts, and a cleaner path to your goals, listen through the end.

If this helps, subscribe, share it with someone who keeps “should-ing” on themselves, and leave a quick review so more people can find the show.

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Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

If your calendar changes every week, your habits can still stay rock solid and it starts with one surprisingly simple move: stop attaching consistency to a schedule and start attaching it to a consistent daily trigger that happens no matter what.

We talk through why more than 80% of daily decisions happen on autopilot, and how that autopilot can either build your health or quietly drain it when life feels scattered.

We answer a common question from people who retire, travel often, work hybrid hours, raise kids, or run their own business: how do you build routines when you have no routine?

Our go-to strategy is “anchor moments” the few things that happen no matter where you are, like waking up, brushing your teeth, showering, coffee, lunch, or dinner. We show how to tie your most important habit, especially consistent exercise, to one of those moments so it becomes as automatic as hygiene. 

You’ll also get the practical layer that makes this work anywhere. 

"Your best intentions die of lack of preparation"

If this helped, subscribe, share the podcast with a friend, and leave a review so more people can build calm, strong routines in a chaotic world.

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Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.

Dr. Michael Breus has spent 26 years studying why we can't sleep — and has helped everyone from Fortune 500 CEOs to Olympic athletes fix it.

In this episode of Change Wired, "The Sleep Doctor" breaks down the one habit that matters more than eight hours, why every human on Earth wakes up between 1 and 3am, and what to do about it to sleep well tonight.

Even Michael isn't immune — he only discovered his own sleep apnea 6 months ago, and he's using the exact tools he tells his patients to use.

In this episode:

• The single sleep habit Michael says matters more than anything else — and it's not 8 hours
• The biology of why you wake up between 1–3am every night (and what to do when you do)
• His "don't go pee, don't check the clock" protocol for falling back asleep fast
• The military breathing technique that quiets a racing mind
• Why CEOs who sleep 5 hours make worse decisions — and the "worry journal" trick Michael uses with them
• The cost of a sleepless workforce — it's not just tiredness, it's presenteeism
• His "3-15s" morning routine and "3-2-1" nutrition rule for better sleep tonight
• How to beat jet lag using light, caffeine, melatonin and napping — in a specific order
• What's next in sleep medicine: a pill for sleep apnea, GLP-1s, and redefining diagnosis for women

... and so much more!😀

Grab a notebook — this one's full of things you'll want to try tonight!

About Dr. Michael Breus

Dr. Michael J. Breus, PhD, is a double board-certified Clinical Psychologist and Clinical Sleep Specialist. He is one of only 168 psychologists in the world to have taken and passed the Sleep Medicine boards without going to medical school. He is also the founder of sleepdoctor.com.

Dr. Breus is the author of 4 books. His newest, "Energize! Go From Dragging Ass to Kicking It in 30 Days" (2021), adds the concepts of movement and intermittent fasting to his famous Sleep Chronotypes, and was named one of the top books of 2021 by The Today Show. His third book, The Power of When (2017), is a groundbreaking biohacking book proving there is a perfect time to do everything, based on your biological chronotype — whether you're an early bird or a night owl — drawing on more than 200 research studies.
Dr. Breus is an expert resource for most major publications, doing more than 400 interviews a year, including Oprah, Dr. Oz, The Doctors, The New York Times and The Wall Street Journal. He has been in private practice for 23 years and was named Top Sleep Doctor of Los Angeles by Reader's Digest.

Learn more about and connect with Dr Michael Breus' work:
https://sleepdoctor.com/changewired

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Brought to you by Angela Shurina  

Certified Health, Sleep, Performance & Executive Coach 360 with 18 years of experience helping people change to feel, be and do their best.