Hello Flow Podcast

(Ep 29) Maintaining Well-Being in a High Demanding Workplace w/ Military Intelligence Officer, Lt. Col. Kate deGategno

In this week’s episode, I have special guest Lieutenant Colonel Kate DeGategno on to tell us about her personal story of entering the military, how she pulled out of burnout, ways she has grown her career, and how she balances her well-being with working in a high demanding workplace. Lieutenant Colonel Kate DeGategno, serves as the Deputy G2 and Women, Peace, and Security Program Lead at the 9th Mission Support Command at Fort Shafter Flats, Hawai’i. Graduate of University of Richmond and University of Delaware, she has served in the U.S. Army for 16 years, in over 15 states and U.S. territories and 8 countries as a Military Intelligence Officer, Commander, Master Resiliency Trainer, Inspector General, Aide de Camp, Executive Officer, Joint Planner, Talent Manager, and Chief of Staff. Kate currently lives in Honolulu with her girlfriend, Cara, and 15 y/o cat, Boo Radley, making the most of every day and every Hawaiian rainbow. If you enjoy today’s episode, please subscribe and leave a rating and review, as it helps me reach more people who can benefit from the inspirational messages shared on this podcast.  Today’s Topics * Kate shares her story with us about her life and how she started the career that lead to becoming an Intelligence Officer in the Army (2:51) * Different broadening opportunities Kate has been offered to experience throughout her career and how she has been able to apply them to her various roles (17:00) * What Kate did differently than others in order to be nominated to as an Inspector General (23:00) * How Kate recognized she was in burnout AND how she escaped it with the help of her support system (29:34) * How she practices well-being now to avoid hitting burnout again while still working in a high demanding working environment (36:50) * Kate’s advice on how to uphold integrity in your workplace while still putting emphasis on your personal well-being (47:33) Related Episode: (Ep 25) Be a Leadership Athlete & Create Options as CEO of your Career, w/ Executive Coach, Dr. Mike Smith Apple - https://podcasts.apple.com/us/podcast/hello-flow-podcast/id1687537688?i=1000647211320 [https://podcasts.apple.com/us/podcast/hello-flow-podcast/id1687537688?i=1000647211320]  Spotify - https://podcasters.spotify.com/pod/show/helloflowpodcast/episodes/Ep-25-Be-a-Leadership-Athlete--Create-Options-as-CEO-of-your-Career--w-Executive-Coach--Dr--Mike-Smith-e2gaocr/a-ab0oglb [https://podcasters.spotify.com/pod/show/helloflowpodcast/episodes/Ep-25-Be-a-Leadership-Athlete--Create-Options-as-CEO-of-your-Career--w-Executive-Coach--Dr--Mike-Smith-e2gaocr/a-ab0oglb]  Connect with Kaycee, Host of Hello Flow Podcast: Website: https://www.hello-flow.co/ [https://www.hello-flow.co/]  Instagram: https://www.instagram.com/helloflowcollective/ [https://www.instagram.com/helloflowcollective/]  Connect with Lieutenant Colonel Kate deGategno Instagram: https://www.instagram.com/olyspider/ [https://www.instagram.com/olyspider/]  Donate to Maui In 2023, the beautiful island of Maui experienced devastating wildfires that is considered the most deadliest and destructive in modern US history. The entire town of Lahaina, a historic town and former capital of the Kingdom of Hawai’i, was completely destroyed. To support the relief efforts, see links below to donate:  Donate Directly to Families impacted (locally vetted) - Help Maui Rise https://www.helpmauirise.org [https://www.helpmauirise.org]  Hawai’i Community Foundation - Maui Strong Fund https://www.hawaiicommunityfoundation.org/maui-strong [https://www.hawaiicommunityfoundation.org/maui-strong]  © 2024 Hello Flow Collective *Podcast Produced By Alpha Echo Media L.L.C.

(Ep 28) Train Your Mind for Peak Performance w/ Neuroscientist & Certified Mental Performance Consultant, Dr. Daya Grant

In this week’s episode, I have special guest, Dr. Daya Grant on the pod to talk about how the brain works, what tools we can use to strengthen the efficiency of the brain, how those impact the way we perform, and so much more!  Dr. Daya Alexander Grant, Ph.D., CMPC, is a neuroscientist, certified mental performance consultant, and yoga/meditation teacher who specializes in helping elite athletes and high performers train their mind for peak performance. She has a Master’s degree in Kinesiology/Sport Psychology and a Doctorate in Neuroscience from UCLA, where her research focused on the long-term consequences of repeated concussions.  She served as a neuroscience consultant and helped launch the education curriculum for the LoveYourBrain Foundation, a non-profit dedicated to improving quality of life for people with traumatic brain injuries. Daya’s work has been published in peer-reviewed journals and she has contributed articles and expert opinions to The New York Times, Yoga Journal, Triathlete magazine, Yoga Medicine, Yogi Approved, and Stack. She's created courses for Yoga Medicine and Yoga International, and has been a guest expert on several podcasts, including Peloton’s Fitness Flipped, the YogiTriathlete podcast, and Yogaland. She’s a runner, triathlete, and beach-lover, who lives in Los Angeles with her husband and their two young sons. If you enjoy today’s episode, please subscribe and leave a rating and review, as it helps me reach more people who can benefit from the inspirational messages shared on this podcast.  Today’s Topics * Dr. Daya Grant shares more about her story on how she went from wanting to become a professional dancer to becoming a Neuroscientist and Mental Performance Consultant (2:24) * How Daya successfully combines the process of neuroscience, sport psychology, meditation, and yoga into her private practice when she works with elite athletes and high performers (7:05) * What a Mental Performance Consultant is, why elite athletes and high performers go to Dr. Daya Grant in the first place, and the different problems she helps them overcome (11:09) * Daya discusses how important clear consistency is when you’re trying to improve on something; whether it be a sport, a hobby, or even a new profession (15:43) * The science behind the connection between neuroscience, breath work, and meditation (19:46) * Daya educates us on the 8 limbs of yoga - what they are, what they mean, and how she incorporates them in her practice (25:35) * How different structures in your brain change when you put more effort into training your mentality (32:07) * Although cognitive abilities do slowly decline as you get older, Daya busts the myth that your cognitive abilities halt once you reach 30 years old or so (she even shares tips on how to alter your lifestyle to improve cognition) (37:17) * Dr. Daya Grant shares some incredible tips on what methods you can use in your day to day life, that she, as a Mental Performance Consultant, uses with the athletes she works with (38:34) Connect with Kaycee, Host of Hello Flow Podcast: Website [https://www.hello-flow.co/⁠ ] Instagram [https://www.instagram.com/helloflowcollective/⁠ ] Connect with Dr. Daya Grant, Ph.D., M.S., CMPC: Website [https://www.dayagrant.com⁠ ] Instagram [https://www.instagram.com/dr.dayagrant⁠ ] Donate to Maui In 2023, the beautiful island of Maui experienced devastating wildfires that is considered the most deadliest and destructive in modern US history. The entire town of Lahaina, a historic town and former capital of the Kingdom of Hawai’i, was completely destroyed. To support the relief efforts, see links below to donate:  Donate Directly to Families impacted (locally vetted) - Help Maui Rise https://www.helpmauirise.org [https://www.helpmauirise.org]  Hawai’i Community Foundation - Maui Strong Fund https://www.hawaiicommunityfoundation.org/maui-strong [https://www.hawaiicommunityfoundation.org/maui-strong]  © 2024 Hello Flow Collective *Podcast Produced By Alpha Echo Media L.L.C.

(Ep 27) What Vices Teach Us About Ourselves & Choosing an Alcohol-Free Life w/ Alana Eagle, Founder of DABL

In this week’s episode, I have a conversation with special guest, Alana Eagle, about choosing an alcohol-free life and what it has taught us about ourselves. Alana Eagle is a speaker, media and events consultant and the founder of (DABL) Design A Beautiful Life, where she organizes alcohol-free events and wellness workshops. Alana quit drinking on January 1, 2021 after doing a dry January challenge with her husband. She was motivated by being a new mother and wanting to get her mental and physical health back on her side. She now advocates for an alcohol-free lifestyle by supporting others through her community events. Alana lives in Hawaii where she was born and raised and is a lover of the ocean, travel, performing, learning, self-improvement and supporting community. If you enjoyed today’s episode, please subscribe and leave a rating and review! Today’s Topics * Alana shares the story about her decision to start an alcohol free life style (2:30) * How Alana viewed casual drinking before the pandemic hit and how she viewed drinking as a vice during the pandemic while also experiencing postpartum (5:43) * Why people might be using alcohol as a vice in an attempt to make them “feel better” (7:26) * Alana talks about the waves of emotions she experiences now that she doesn’t suppress them with alcohol (9:52) * What Alana does to practice being more present in her body and her overall life now that she doesn’t rely on alcohol (12:17) * Alana and Kaycee discuss the normalization of drinking alcohol and the stats around what age the average person starts to drink (15:13) * The worries that Alana faced when she decided to live an alcohol free life style (20:04) * The first DABL event Alana ever put on and why (21:26) * Alana tells us what DABL means and the different types of events she hosts (24:22) Related Episode: What Dharma Represents and the Four Goals of Life through the Lens of Ayurveda Apple - https://podcasts.apple.com/us/podcast/hello-flow-podcast/id1687537688?i=1000646013261 [https://podcasts.apple.com/us/podcast/hello-flow-podcast/id1687537688?i=1000646013261]  Spotify - https://podcasters.spotify.com/pod/show/helloflowpodcast/episodes/Ep-24-What-Dharma-Represents-and-The-Four-Goals-of-Life-through-the-Lens-of-Ayurveda-e2g16d8/a-aavvuoc [https://podcasters.spotify.com/pod/show/helloflowpodcast/episodes/Ep-24-What-Dharma-Represents-and-The-Four-Goals-of-Life-through-the-Lens-of-Ayurveda-e2g16d8/a-aavvuoc]  Connect with Kaycee, Host of Hello Flow Podcast: Website: https://www.hello-flow.co/ [https://www.hello-flow.co/]  Instagram: https://www.instagram.com/helloflowcollective/ [https://www.instagram.com/helloflowcollective/]  Connect with Alana Eagle, Founder of DABL: Website: https://www.dablwithus.com/ [https://www.dablwithus.com/]  Instagram: https://www.instagram.com/dablwithus/ [https://www.instagram.com/dablwithus/]  Email: alana@dablwithus.com [alana@dablwithus.com]  Donate to Maui In 2023, the beautiful island of Maui experienced devastating wildfires that is considered the most deadliest and destructive in modern US history. The entire town of Lahaina, a historic town and former capital of the Kingdom of Hawai’i, was completely destroyed. To support the relief efforts, see links below to donate:  Donate Directly to Families impacted (locally vetted) - Help Maui Rise https://www.helpmauirise.org [https://www.helpmauirise.org]  Hawai’i Community Foundation - Maui Strong Fund https://www.hawaiicommunityfoundation.org/maui-strong [https://www.hawaiicommunityfoundation.org/maui-strong]  © 2024 Hello Flow Collective *Podcast Produced By Alpha Echo Media L.L.C.

(Ep 26) The Main Barriers That are Holding You Back from Living Your Dharma

What may be holding your back from FULLY stepping into your Dharma? You may already be climbing your next mountain, but how can you “speed up” the journey to the summit? Join me this week as I discuss some of the barriers and roadblocks that may be keeping you from fully living and embodying your Dharma. I also introduce more context behind what Dharma is and a deeper meaning that drives why understanding and following our Dharma is what keeps the world in balance and harmony.  I breakdown the episode in 3 different sections: 1 - More context and knowledge around around Dharma 2 - The barriers or roadblocks that may be keeping you from FULLY living your Dharma 3 - Ways you can remove these blocks and barriers Key Takeaways: * We are meant to keep a fixed gaze on our Dharma. When doing so, we are able to feel a sense of purpose and trust, and know that where we are, is exactly where we’re meant to be. * Dharma is less so what you DO for your profession, it’s how you participate and operate in life as it relates to yourself and others, and how, what, and where you choose to direct your energy.  * Listen to your intuition, tap into your inner truth, what is that gut instinct trying to tell you? What will make YOU happy? Not your EGO happy, but deep down, what would make your SOUL HAPPY? I included a quote from Michael Jordan into this week’s episode again!  “I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.” ~Michael Jordan Connect with Kaycee, Host of Hello Flow Podcast Website: https://www.hello-flow.co/ [https://www.hello-flow.co/]  Instagram: https://www.instagram.com/helloflowcollective/ [https://www.instagram.com/helloflowcollective/]  Donate to Maui In 2023, the beautiful island of Maui experienced devastating wildfires that is considered the most deadliest and destructive in modern US history. The entire town of Lahaina, a historic town and former capital of the Kingdom of Hawai’i, was completely destroyed. To support the relief efforts, see links below to donate:  Donate Directly to Families impacted (locally vetted) - Help Maui Rise https://www.helpmauirise.org [https://www.helpmauirise.org/]  Hawai’i Community Foundation - Maui Strong Fund https://www.hawaiicommunityfoundation.org/maui-strong [https://www.hawaiicommunityfoundation.org/maui-strong]  © 2024 Hello Flow Collective

(Ep 25) Be a Leadership Athlete & Create Options as CEO of your Career, w/ Executive Coach, Dr. Mike Smith

In this week’s episode, I reconnect with a former colleague of mine, Dr. Mike Smith, to talk about how we should all look at ourselves as leadership athletes & the CEO of our own career. Dr. Mike Smith is the Founder of Huddle Advisory, a firm that guides leaders & teams to their “Leadership Athlete” potential. Mike founded Huddle after 25+ years in sports & entertainment working with the NFL, NBC, & Deloitte. His unique background includes leadership roles in Human Resources, Finance, Technology, & Administration. He has been repeatedly tapped to lead the most important initiatives ranging from creating a coaching culture at the NFL to Super Bowl weather planning to NBC’s acquisition of Universal. Having been both a CHRO & CFO, Mike has a special lens to align business & talent strategy. He guides leaders & teams through skilled inquiry, objective data analysis, & practical counsel. His diversified background allows him to work effectively with public company CEO’s, startup founders, & rising talent across consumer-facing and B2B industries. Mike recently completed his Doctoral degree in Leadership & Learning at Vanderbilt University. He received his executive coaching education at Columbia University & is certified in a number of leadership assessment tools. Key Takeaways: * The importance of talent mobility - careers are employee driven & manager supported. You are the Chief Executive of yourself & your own career. Declare what you want, why you want it, & how it’s good for the organization. * Hold a mirror up to yourself, & get a clear sense of how people are perceiving you, how you are showing up, what your strengths are, & what are your blind spots. Determine these so you can see the entire field clearly. * Ask people & mentors for advice & to be candid with you - when do they see you at your best & when do they see you not playing to your strengths. Constantly try to learn, grow, see what’s working, what’s not. It’s a cycle of revising that never ends. * When taking a pause, step back & re-evaluate where you are, what’s important, & how you want to show up in service of others or to benefit others are around you. * Growth comes from the recovery, your muscles grow back stronger. Think about your personal growth & development the same way as your own work performance. * If you are thinking about taking a career pivot, identify your “fadeaway jumper” (Michael Jordan) that you are developing, & how do you develop it months or even years in advance, so if and when you make the pivot, you run through it with full confidence. * You are the CEO of your own career. Make it easy on people, tell people what you want, why you want it, why it’s good for the organization, & start with a conversation. Declare what’s your ambition & what you’re looking for, have people view you in a new light. * You have to marry up strong performance with navigating & creating your own options, including networking & building strong relationships. * Relational Leadership Theory - all about the power of relationships, communication, & collaboration in order to achieve a result. Connect with Kaycee, Host of Hello Flow Podcast: Website: https://www.hello-flow.co/ [https://www.hello-flow.co/]  Instagram: https://www.instagram.com/helloflowcollective/ [https://www.instagram.com/helloflowcollective/]  Connect with Dr. Mike Smith, Ed.D., Executive Coach and Founder of Huddle Advisory: Website: https://huddleadvisory.com [https://huddleadvisory.com]  LinkedIn: https://www.linkedin.com/in/mike-p-smith/ [https://www.linkedin.com/in/mike-p-smith/]  Donate to Maui In 2023, Maui experienced devastating wildfires that is considered the most deadliest & destructive in modern US history. The entire town of Lahaina, a historic town & former capital of the Kingdom of Hawai’i, was completely destroyed. To support the relief efforts, see links below to donate:  Donate Directly to Families impacted (locally vetted) - Help Maui Rise https://www.helpmauirise.org [https://www.helpmauirise.org]  Hawai’i Community Foundation - Maui Strong Fund https://www.hawaiicommunityfoundation.org/maui-strong [https://www.hawaiicommunityfoundation.org/maui-strong]  © 2024 Hello Flow Collective *Podcast Produced By Alpha Echo Media L.L.C.