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Nancy Rachel | Lifestyle Strategist | Systems Thinker

@thextraintrovert

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𝙸 𝚝𝚊𝚔𝚎 𝚝𝚑𝚒𝚗𝚐𝚜 𝚊𝚙𝚊𝚛𝚝 𝚝𝚘 𝚜𝚎𝚎 𝚑𝚘𝚠 𝚝𝚑𝚎𝚢 𝚠𝚘𝚛𝚔 🤓
𝚀𝚞𝚎𝚜𝚝𝚒𝚘𝚗𝚜 > 𝚊𝚗𝚜𝚠𝚎𝚛𝚜
𝙲𝚘𝚖𝚖𝚞𝚗𝚒𝚝𝚢 🫶🏽
⚛️𝘘𝘶𝘢𝘯𝘵𝘶𝘮 𝘗𝘩𝘺𝘴𝘪𝘤𝘴 🧠𝘌𝘷𝘰𝘭𝘶𝘵𝘪𝘰𝘯𝘢𝘳𝘺 𝘗𝘴𝘺𝘤𝘩 🧬𝘉𝘪𝘰𝘦𝘯𝘦𝘳𝘨𝘦𝘵𝘪𝘤𝘴 ✈️𝘛𝘳𝘢𝘷𝘦𝘭

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𝙵𝚎𝚊𝚛 𝚒𝚜 𝚊 𝚜𝚒𝚐𝚗𝚊𝚕, 𝚗𝚘𝚝 𝚊 𝚜𝚝𝚘𝚙 𝚜𝚒𝚐𝚗.

Ok, first of all, let’s just take a moment and be grateful it’s not a child’s dural sack spilled out in front of us 😆

Most times what’s in front of us is far more benign. We tend to be able to garner the mental resources to deal with intense situations such as the one this FICTIONAL character found himself in, lol.

But what about those situations that seem more innocuous but could REALLY move the needle and propel us in our self development?

They can be fear inducing. Sometimes to the point we’ve avoided them so hard and for so long we forget they’re even there. BUT…

Fear is just a warning sign from your biology that it recognizes something you perceived as a threat in the PAST.

It’s up to you to decide if what’s in front of you is TRULY detrimental. Most times it’s not. In fact, I would argue it may be detrimental NOT to take action.

Today, many of the things we fear are actually the very thing that will push us forward and foster our growth.

Here’s how to recognize if you’re on the brink of something meaningful or if it’s time to redirect:

1️⃣ 𝗧𝗮𝗸𝗲 𝗮 𝗕𝗲𝗮𝘁 | Pause long enough to feel the fear without letting it take the wheel. Ask yourself: Is this danger or just discomfort?

2️⃣ 𝗧𝘂𝗻𝗲 𝗜𝗻 | Check your compass. Does this move align with who you’re becoming? Science tells us growth often happens in the stretch zone, right outside the familiar.

2️⃣ 𝗙𝗹𝗶𝗽 𝘁𝗵𝗲 𝗦𝗰𝗿𝗶𝗽𝘁 | Fear isn’t the enemy. It’s a signpost. If you’re feeling it, you’re probably on the edge of something worthwhile. Your nervous system just hasn’t caught up yet.

4️⃣ 𝗧𝗮𝗸𝗲 𝗮 𝗠𝗶𝗰𝗿𝗼-𝗦𝘁𝗲𝗽 | If it’s pointing toward your true north, take a small step. No need to leap. Research shows that steady, intentional action rewires your brain to navigate fear more easily.

Maybe you ran in the past. But the past doesn’t have to be your future. “You’re not running now.”

What are you avoiding? Maybe it’s time for a fresh look 👀 by @thextraintrovert

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2 years ago

𝙒𝙝𝙖𝙩 𝙞𝙨 𝙌𝙪𝙖𝙣𝙩𝙪𝙢 & 𝙒𝙝𝙮 𝙙𝙤 𝙬𝙚 𝙘𝙖𝙧𝙚?💫

Classical Physics describes the behavior of matter—the world we can observe—within space and time.

As these larger objects are broken down to their constituents the rules begin to change, and this is where Quantum Mechanical rules apply.

In the quantum world, “objects” can be in two places at once, share information instantaneously outside of space and time, and “tunnel” through objects.

We’ve already seen the applications of Quantum in computing that we use in everyday life.

What if, by having a better understanding of its principals, we could better control our own biology & consciousness?

Good health, creativity, mental clarity, progress, community, and scaling up to the general population are my goals.

What are yours?

Drop them in the comments below!💫

#quantumphysics #quantumbiology #quantummechanics #consciousness #quantumtunneling #quantumentanglement #heisenberguncertaintyprinciple #waveparticleduality #spookyactionatadistance #einstein #quantumhealth taken in Rhody Roots by @thextraintrovert

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3 years ago

Figure out your “why”. If you don’t decide for yourself, the world will decide for you.

#purpose #passion #whatsyourwhy #drive #goalgetter #vision #mission #health #longevity #quantumbiology #circadianlifestyle #evolutionarypsychology #functionalmedicine taken in Washington Monument, Washington DC by @thextraintrovert

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3 years ago

After a two-year pause, What Are the Rules?!® is back with a conversation that gets right to the heart of the show: who gets to decide the rules we live by?

So who gets to decide the rules for your life?

Well, according to Rachel Llanes, the answer is you.

Rachel is a Human Performance Diagnostician, Peak Performance and Flow Expert, Keynote Speaker, and Founder of The Gardin Group.

Put another way, she helps people identify what may be holding them back, understand what allows them to perform at their best, and intentionally create more of those conditions.

Drawing on more than a decade of experience, from marriage and family counseling to behavior change expert to master resilience training to the US Army, she combines a remarkable breadth of knowledge with the practical wisdom to help people take greater ownership of how they live, work, and thrive.

Today, through The Gardin Group, Rachel works with organizational leaders and their teams to cultivate the conditions that drive performance, engagement, and retention.

I know Rachel personally, and she is no gatekeeper.

In this episode, she brings that expertise directly to us, offering a practical framework you can use to examine the interconnected areas of your own life, establish rules that reflect what truly matters to you, and move from simply surviving to intentionally thriving.

While this conversation was recorded about two years ago, its message remains deeply relevant. All links will be kept up to date to reflect where you can currently find Rachel and the offerings she provides.

We talk about:

-Why the rules we live by are often inherited before they are chosen
Rachel’s perspective on how people can decide what matters for their own lives

-The practical Eight Dimensions framework and how it helps create clarity

-What it looks like to question a rule without blowing up your whole life
Why reflection can be useful without becoming a full-time personality
How to reconnect with what feels true, useful, and livable now

Listen on Spotify or Apple Podcasts (link in bio)

Connect with Rachel:

Website:

https://thegardingroup.com

Instagram:

@gardingroupconsulting
@the.sovereign.s by @thextraintrovert

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2 months ago

Lately I’ve been talking a lot about the importance of movement AND the importance of community—separately.

I found an amazing little spot that combines two of the most integral things we need as humans to flourish and thrive!

Grateful to Soul Friend Yoga and their entire team for helping me find a way to incorporate exercise and THE BEST PEEPS in one fell swoop (talk about one stop shopping!).

I’ve always wanted to do Parkour, so when I saw that Adriana was trained in @movnat, a portmanteau of “Natural” and “Movement”, I jumped at the opportunity to try out what I like to call “Jungle Parkour” 😂.

MOVNAT, or Jungle Parkour, is the brainchild of Erwan Le Corre. Le Corre recognized the importance of returning to nature and fostering our bodies’ innate intelligence when it comes to movement.

MOVNAT incorporates strength, mobility, balance & coordination all of which foster optimal physical function and the ability to adapt to any environment.

It’s great for any age group at any level. Adriana is extremely welcoming, making you feel comfortable and ensuring there are adaptations for each skill level.

Most importantly, it’s FUN!

As someone who experiences chronic pain and has mobility issues, I tend to avoid exercise for fear of exacerbating symptoms.

This class helped my body move in a way that allowed me to not only feel safe, but to get a good work out in and SWEAT without having to be couch bound for 2+ days 🤪.

If you’re local, I hope to see you there Tuesday morning! Sign up here at https://www.union.fit/search?q=soulfriend+yoga 🤩 taken in Soul Friend Yoga by @thextraintrovert

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2 months ago

by @thextraintrovert

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3 months ago

I have been dreaming, wishing, and WAITING for something like this!

This past weekend I visited my dear friends, Patty Quirk & Adriana Ferns, to celebrate the Grand Opening of their Soul Friend Yoga Studio & Boutique in Historic Downtown Bristol, Rhode Island…and boy it did not disappoint!

Upon even approaching the building you can’t help but feel welcome, with signage everywhere signifying that “you belong here”.

It’s not just a boutique. It’s not just a yoga studio. It’s a community.

I walk in and I’m instantly greeted by Christine at the front desk and her warm smile. Amanda, who also works at the boutique (and has her artwork showcased!) remembers my name from the one time we met months ago and offers me refreshments.

I follow the sound of Patty’s joyful and infectious laughter and head outside to see Adriana beaming. Behind her is DJ Darwin playing tunes and sporting Soul Friend Yoga gear and swag and I’m instantly transported away from the stress of the work week.

The clothing and pieces on display are not only a labor of love on behalf of the owners (many of the items they have personally designed and had manufactured with sustainability in mind), but a representation of other local artists and vendors.

There’s something for everyone with clothing for women & men ranging in sizes and fabrics (including upcycled materials and Oeko-Tex—a globally recognized independent certification system testing for harmful chemicals & safety), artwork, books, yoga mats and accessories, home decor, jewelry & bags, and so much more!

And don’t forget to check out the studio schedule for your next yoga, pilates, mobility, or breathwork class online at 🔗 soulfriendyoga.com or in person at📍31 Bradford Street, Bristol, RI! taken in Bristol, Rhode Island by @thextraintrovert

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4 months ago

It’s wild how oblivious we can be to our own situation when we’re in it.

From the outside in, things are always so much more clear. with distance and time things make sense.

I’m trying to give myself the artifacts of those things prior to actually having them (distance and time). I’m distancing myself and asking how I would help a friend or a client.

I’m also finding those who have the courage to share their story around these things so inspiring and relatable. A reminder that this is completely normal and just a part of this life we’ve all been gifted.

I’m trying to be as honest as I can with myself about what makes sense and what doesn’t. I don’t think I can fully know without the time and the space but I can certainly reduce the distance between the knowing and the not knowing by approaching my situation with curiosity, compassion, and non-judgment.

I’m re-taking inventory on my values, my strengths, and my goals. What I do not have clarity on, I’m using my senses to garner more information. Ie., what does it FEEL like in my body to have a goal of “x”, if it feels uncomfortable is that because I am afraid or because it isn’t for me. I’m doing the same with projects, environments I put myself in, people I surround myself with.

Where am I not in alignment? Where am I betraying myself? Where am I not following thru and why not?

As awful as this feels sometimes it’s just this incredible opportunity at the same time. To re-invent myself or just BECOME MYSELF…like why is it so scary to just BE ME 🤪

Per usual, i don't have all the answers. Just lots of questions. And I’m beginning to realize there’s nothing wrong with that.

If life is feeling weird right now, it may not be a bad thing. You may just be becoming more of yourself. And that’s actually the BEST thing 😅🤩 by @thextraintrovert

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5 months ago

Just post it. by @thextraintrovert

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7 months ago

⬆️ How to Live Well When You Can’t See the Whole Picture (Part II)

SOURCES & FURTHER READING

🌍 On epistemic diversity: Page, S. (2007) — The Difference: How the Power of Diversity Creates Better Groups, Firms, Schools and Societies

🧭 On meaning without certainty: Frankl, V. — Man’s Search for Meaning (still the best argument that meaning precedes certainty)

🔬 On shared reality as foundation: Hoffman, D. (2019) — The Case Against Reality, Chapter 9 specifically

📖 Broader reading for this whole series:
∙ Being Wrong — Kathryn Schulz
∙ The Enigma of Reason — Mercier & Sperber
∙ Novacene — James Lovelock (for the cosmically humbling perspective) taken in Roger Williams Park Zoo & Carousel Village by @thextraintrovert

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7 months ago

⬆️ Your brain wasn’t built for truth, here’s why…(Part I)

SOURCES & FURTHER READING

🧠 The theorem itself: Hoffman, D., Singh, M., Prakash, C. (2015) — “The Interface Theory of Perception,” Psychonomic Bulletin & Review

🎤 Most accessible entry point: Hoffman’s TED Talk — “Do we see reality as it is?” (21 mins, genuinely mind-bending)

📖 The full argument: The Case Against Reality — Donald Hoffman (2019)

⚡ The evolutionary game theory foundation: Mark, J., Marion, B., Hoffman, D. (2010) — “Natural selection does not optimize; it satisfices” (for the deeply curious 😉) taken in Barrington Beach by @thextraintrovert

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7 months ago

The Steps (for the visual peeps):

1️⃣ Notice the feeling before the thought. When you feel defensive about new information…that flash of irritation, that impulse to dismiss…that’s your sign to pause. The emotion is the data, not the evidence you just heard.

2️⃣ Steel-man before you dismiss. Before rejecting an idea, make the strongest possible case for it. Not to agree but as an exercise in genuinely understanding the opposing position. This short-circuits motivated reasoning because you’re forcing your brain out of threat mode into curiosity mode.

3️⃣ Separate identity from belief. The most dangerous thing you can do epistemically is make your beliefs part of your personality. Because then updating a belief feels like losing yourself. Keep them separate. You are not your opinions, you are the person capable of changing them.

SOURCES & FURTHER READING

→ Psychological metabias: Scopelliti et al. — Bias Blind Spot research, Journal of Personality and Social Psychology

→ Backfire effect: Nyhan & Reifler (2010) — “When Corrections Fail”

→ Motivated reasoning: Kunda, Z. (1990) — “The Case for Motivated Reasoning,” Psychological Bulletin

📖 For deeper reading:

→ Thinking, Fast and Slow — Daniel Kahneman (the foundational text)

→ The Intelligence Trap — David Robson (specifically on why smart people are more vulnerable)

→ Being Wrong — Kathryn Schulz (on why we resist updating) taken in East Bay Bike Path - Barrington by @thextraintrovert

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7 months ago