Awakening Performance. The Audio Lab.

Each month, in a series we call "Fitness Friday", we'll talk about performance in real life by covering topics to manage your energy, your reactions, and the moments outside of work that directly impact how you think, decide, and lead.Because your performance at work is shaped long before you log in.You might be wondering why we included dog training in this series. Well, a well trained dog is impacted by you, your energy, your reactions, and how you respond under pressure. Your clarity doesn't just show up at work, it shows up everywhere. Your dog isn’t just reacting. They’re reflecting you.In this session, Lisa Larson, Rasha Proctor, and dog trainer Joshua Quinn break down what really happens when your dog jumps, barks, or ignores you at the worst possible moment. It’s not just good or bad training. It’s a clarity and performance issue.When your dog reacts, your nervous system reacts. When you get frustrated, they escalate. What looks like bad behavior is often a feedback loop between your energy, your attention, and your ability to respond under pressure.This episode connects three things most people never link:• Dog behavior• Your emotional reactivity• Your decision-making under pressureYou’ll learn:• Why your dog mirrors your stress and how that impacts their behavior• How to interrupt reactive patterns in real time without escalating the situation• The difference between distraction and trigger, and why that matters for both you and your dog• Simple reinforcement techniques that build focus, not chaos• A guided reset to regulate your energy when you feel overwhelmedThis isn’t learning how to control your dog. It’s learning how to master your response.The same skills that calm your dog, is the one that improves your leadership, your communication, and your clarity in high-pressure moments.If you can stay grounded when your environment is unpredictable, you don’t just train your dog better. You perform better.Follow for more resets that help you think clearly, lead effectively, and stay in control when it matters most.

You didn’t lose your top performer overnight.You lost them slowly. Through accumulated pressure, constant decisions, and no time to reset.In this episode, we break down the Burnout Tax. The hidden, six-figure cost organizations pay every time a high performer quietly disengages and walks out the door.We don't discuss workload We talk about about cognitive overload.When your best people are forced to operate in an environment with:Too many decisionsConstant urgencyUnclear prioritiesNo recoveryTheir performance drops before they ever resign. By the time they leave, the damage is already done.We’ll cover:The early signals of decision fatigue most leaders missWhy high performers burn out differentlyThe real cost of losing one key employee (it’s higher than you think)How to identify the decision environment breakdown inside your teamAnd how to shift from burnout to performance using the ROI of clarityThis isn’t about retention. It’s learning to restore your team’s ability to think, decide, and perform under pressure.If you’re leading a team, scaling a business, or noticing slower decisions and rising pressure, this episode will show you exactly where the risk is building and what to do about it.Listen now. And start reducing the burnout tax before your next top performer walks.

You got triggered. You reacted. And now you’re sitting with regret.That wasn’t a lack of discipline. That was your nervous system doing its job.When stress hits, your body shifts into survival mode. Your heart rate rises, your breathing shortens, and your thinking narrows. Effective for danger. Costly for decisions, conversations, and performance.In this guided 2-minute reset, you’ll learn how to use your breath, specifically a longer exhale, to activate your body’s built-in off switch and return to clear, controlled thinking.This is a practical reset you can use anywhere. Before a tough conversation. Before a big decision. In the middle of a high-pressure moment.Your breath doesn’t just keep you alive. It keeps you clear.

Done working but your brain won’t stop?That’s not just stress. It’s unfinished decisions still running in the background.This 5-minute reset helps you close mental loops, clear cognitive clutter, and finally let your mind rest.You’ll use simple breath and a quick offload process to get decisions out of your head and into a clear next step, without needing to solve everything tonight.Use this at the end of your day when you can’t switch off or keep replaying what’s left undone.This is how you move from mental noise to calm, and from carrying everything to letting it go.

About to step into something important?You don’t need more information. You need clarity.This 2-minute reset helps you slow down, steady your thinking, and focus on what actually matters before you decide.You’ll use simple breath and three key questions to anchor your thinking, cut through noise, and show up with confidence.Use this before a meeting, decision, or high-stakes moment.This is how you move from reactive to decisive, and from pressure to clear leadership.

Slack pings. Emails stack. Someone says “quick question.”And suddenly you feel the pull to respond right now.That urgency isn’t always real. It’s a nervous system reaction, and it can push you into fast, reactive decisions that cost you later.This 2-minute reset helps you pause, slow your thinking, and respond with clarity instead of impulse.You’ll use simple breath and a few key questions to filter what actually matters before you reply.Use this before responding to messages, requests, or anything that feels urgent but unclear.This is how you move from reactive to deliberate, and from other people’s urgency to your own control.

Brain overloaded and it’s not even midday?By this point, you’ve already made hundreds of micro-decisions. That’s decision fatigue. And it quietly erodes your focus, clarity, and judgment.This 3-minute reset helps you step out of the noise and regain control of your thinking.You’ll use simple breath and a short reflection to narrow your focus, separate facts from assumptions, and take one clear next step.Use this when everything feels stacked, scattered, or hard to prioritize.This is how you move from overwhelmed to clear, and from mental noise to focused action.

Still thinking about a decision you already made?That loop of second-guessing isn’t clarity. It’s your brain scanning for threats and layering stories on top of what’s real.This 3-minute reset helps you separate facts from assumptions, release pressure, and return to clear thinking.You’ll use simple breath and a short reflection to cut through mental noise and reconnect with the decision you already made.Use this when you can’t stop replaying a decision or questioning yourself.This is how you move from second-guessing to clarity, and from noise to trust your thinking again.

Made dozens of decisions already and it’s not even noon?That’s not a discipline problem. It’s cognitive overload.When decision fatigue sets in, your thinking gets slower, more reactive, and more biased. That’s when costly mistakes happen, especially under pressure.In this episode, we break down why your decision quality drops and how to reset it in real time.You’ll learn the GEAR framework, a practical method to clear mental overload, separate facts from assumptions, and make better decisions even in high-stakes situations.We cover the three forces that quietly degrade your thinking. Cognitive fatigue, constant context switching, and pressure bias. And how to interrupt them before they impact your decisions.If you’re leading, deciding, and constantly under pressure, this is the reset you’ve been missing.This is how you move from overloaded to clear, and from reactive to intentional.

Ever make a decision under pressure and question it later?When stress builds, your thinking narrows. You focus on less information, rely on assumptions, and default to fast, reactive choices.In this episode, Lisa breaks down why pressure distorts your judgment and how to catch it before it impacts your decisions.You’ll learn how to recognize when your thinking is narrowing, step out of reactive mode, and regain clarity in high-stakes moments.Use this when you feel rushed, overwhelmed, or forced to decide quickly.This is how you move from narrowed to clear, and from reactive to intentional.

Feeling pressure to move fast and make the right call?In high-stakes moments, urgency takes over. Your thinking speeds up, assumptions creep in, and decision quality drops. That’s where costly mistakes happen.This episode gives you a simple 4-minute reset to slow your thinking and regain clarity under pressure.You’ll learn how to separate facts from assumptions, recognize hidden pressure, and take one intentional step forward instead of reacting.Use this before a big decision, negotiation, or critical conversation.This is how you move from reactive to clear, and from rushed to in control.

Feeling tension in your body that won’t go away?Stress doesn’t just live in your head. It builds in your shoulders, your chest, your breathing. And when it does, your focus and decision-making drop.This 3-minute reset helps you quickly release physical tension, calm your nervous system, and think more clearly.You’ll use a simple body scan to identify where stress is holding and let it go in real time.Use this when you feel tight, overwhelmed, or mentally off but can’t pinpoint why.This is how you move from tension to calm, and from scattered to clear.

About to send that message or respond in the moment?That’s when emotion takes over, your thinking narrows, and communication breaks down.This episode gives you a simple 60-second reset to pause, calm your nervous system, and respond with clarity instead of reacting.You’ll learn how to slow your response, separate emotion from facts, and communicate with more precision under pressure.Use this before a tough email, difficult conversation, or high-stakes decision.This is how you move from reactive to composed, and from impulsive to intentional.

Mind racing and won’t slow down?When your thoughts keep looping, your focus drops and stress builds fast.This 10-minute guided breath reset helps you calm your nervous system, clear mental noise, and regain control of your attention.You’ll use a simple breathing sequence to ground your body, steady your mind, and create a sense of calm that lasts beyond the session.Use this when you feel overwhelmed, distracted, or mentally stuck.This is how you move from overactive to calm, and from scattered to clear.

Feel like your impact isn’t always seen?As you grow in your career, feedback gets quieter. Less acknowledgment, less connection, and over time, leadership can start to feel isolating.In this episode, Lisa breaks down a simple but powerful shift. Using intentional gratitude to rebuild connection, strengthen trust, and increase your impact without adding more pressure.You’ll learn why feedback fades as you advance, how small moments of acknowledgment create outsized influence, and how to lead with more clarity, presence, and connection.Use this when leadership starts to feel disconnected or transactional.This is how you move from unseen to impactful, and from isolated to connected

Feeling overwhelmed at work and struggling to focus?When interruptions pile up and your brain starts switching between decisions, your mental clarity drops fast. This is where decision fatigue, mental overload, and overthinking take over.This quick reset is designed for high-pressure moments when you need to think clearly and act with confidence.In this episode, you’ll use a simple 2-minute sequence to reset your mind, reduce cognitive overload, and regain focus. Pause. Identify distractions. Clear mental clutter. Take one intentional step forward.Use this when you feel scattered, rushed, or stuck in reactive thinking.This is how you move from overwhelmed to clear, and from reactive to in control.

Always pushing, but still feeling off?Many high performers get stuck in constant urgency. More effort, more pressure, more output. But over time, this leads to burnout, decision fatigue, and loss of clarity.In this episode, Lisa shares her shift from relentless hustle to clear, intentional leadership. Not by doing more, but by learning how to pause, reset, and think differently under pressure.You’ll learn how to move from reactive to focused, reduce mental overload, and make better decisions without exhausting yourself.This is about replacing burnout with clarity, and pressure with control.If you’re performing at a high level but know something isn’t sustainable, this is your reset.

Always moving fast, but still feeling behind?When everything feels urgent, your thinking gets reactive, your clarity drops, and leadership starts to feel like constant pressure.In this episode, Lisa breaks down why urgency-driven leadership leads to burnout, decision fatigue, and missed opportunities.You’ll learn how to step out of reactive mode, reduce mental overload, and lead with more clarity and intention.This isn’t about slowing down for the sake of it. It’s about thinking better so your decisions actually move things forward.Use this when you feel stuck in constant urgency or stretched too thin.This is how you move from reactive to intentional, and from pressure to clear leadership.

Feeling tense, overwhelmed, or stuck at your desk?When your breathing gets shallow, your body stays in stress mode. Your mind races, your focus drops, and it’s harder to think clearly.This episode gives you a simple 4-minute breath reset to calm your nervous system and regain control.You’ll learn how to deepen your breath, use your body to anchor your attention, and release built-up tension in real time.Use this when you feel anxious, distracted, or mentally overloaded.This is how you move from stressed to calm, and from scattered to clear.

Thinking feels harder than it should?When your mind is overloaded, your decisions get slower, more reactive, and less clear. That’s cognitive noise, and most leaders try to push through it.In this episode, Lisa shares the shift from constant urgency to clear, intentional thinking, and why the ability to pause is a leadership skill, not a luxury.You’ll learn how to reduce mental overload, separate what’s real from what’s assumed, and make better decisions under pressure.This is the foundation behind Awakening Performance. Short, practical resets designed for real work moments when your clarity starts to slip.Use this when your thinking feels crowded or off.This is how you move from noise to clarity, and from reactive to intentional.

Feeling overwhelmed, anxious, or mentally flooded?When stress spikes or the news pulls your attention in every direction, your nervous system shifts into overdrive. That’s when clarity drops, emotions take over, and it’s harder to stay grounded.In this episode, Rasha guides you through a simple reset to calm your nervous system and regain control in real time.You’ll learn how to slow your stress response, process what you’re feeling without getting stuck in it, and reconnect to a calmer, more centered state. Use this when you feel emotionally overwhelmed, distracted, or unable to focus.This is how you move from reactive to grounded, and from anxious to steady.

Feeling pressure to move fast and get it right?That’s when your thinking speeds up, assumptions take over, and decision quality drops.This 10-minute reset helps you slow down, clear mental overload, and think more objectively under pressure.You’ll learn how to separate facts from assumptions, recognize hidden pressure, and take one clear next step instead of reacting.Use this before a high-stakes decision, meeting, or critical conversation.This is how you move from rushed to clear, and from reactive to in control.

Think meditation isn’t for you?Most people assume it means clearing your mind or sitting still for long periods. That’s why they never use it, even when they need it most.In this episode, Lisa and Rasha break down what meditation actually is and how it works in real life, especially in high-pressure work environments.You’ll learn why your mind doesn’t need to be quiet, how to use your breath to reset your focus, and how to stay present even when distractions show up.This isn’t about doing it perfectly. It’s about having a simple tool to clear mental noise and think more clearly when it matters.This is how you move from resistant to practical, and from distracted to present.

Can’t focus and not sure why?When your mind feels scattered, it’s usually mental overload. Too many thoughts, too many inputs, not enough clarity.This 2-minute reset helps you clear the noise, calm your nervous system, and regain focus fast.You’ll use breath and simple awareness to release mental clutter, reconnect to your body, and reset your attention so you can think clearly again.Use this when you feel distracted, overwhelmed, or unable to concentrate.This is how you move from scattered to focused, and from noise to clarity.

Feel stuck, restless, or mentally drained?Sometimes the fastest way to reset isn’t sitting still. It’s moving your body and clearing your head at the same time.In this episode, Rasha guides you through a simple walking reset to release tension, calm your nervous system, and regain focus.You’ll use your breath, your movement, and your surroundings to step out of mental overload and reconnect to the present moment.Use this between meetings, after a long stretch of work, or anytime your thinking feels off.This is how you move from stuck to clear, and from drained to re-energized.

Feeling overwhelmed and need a reset?When stress builds, your mind speeds up, your body tightens, and it’s harder to think clearly.This 9-minute guided reset helps you slow down, release tension, and regain a sense of calm and control.You’ll use simple grounding and breath techniques to clear mental noise, steady your nervous system, and reset your focus.Use this when you feel overwhelmed, pressured, or mentally off.This is how you move from overwhelmed to calm, and from reactive to clear.

Feeling pressure, doubt, or mentally off?When stress builds, your thinking tightens and your confidence drops. That’s when clarity disappears.This guided reset uses breath and simple visualization to help you release tension, steady your mind, and regain a sense of control.You’ll learn how to shift from pressure to presence, calm your nervous system, and reconnect to clear, confident thinking.Use this before a big moment or anytime your confidence feels shaken.This is how you move from pressure to calm, and from doubt to clarity.

About to jump on a sales call and not fully focused?Pressure, nerves, and overthinking can throw off your presence before the conversation even starts.This guided reset helps you clear mental noise, calm your nervous system, and show up with confidence and clarity.You’ll use simple breath and visualization to steady your thinking, stay present, and communicate more effectively.Use this right before a client call, pitch, or important conversation.This is how you move from anxious to confident, and from reactive to intentional.

Thoughts racing and hard to slow down?When your mind is busy, it’s easy to get pulled into every thought and reaction. That’s when clarity disappears.This short reset helps you create space between what you’re thinking and how you respond.You’ll use simple breath and labeling techniques to steady your mind, reduce reactivity, and let thoughts pass without getting stuck in them.Use this when you feel overwhelmed, distracted, or caught in overthinking.This is how you move from reactive to aware, and from stuck to clear.

About to walk into a meeting or difficult conversation?When pressure builds, your body tightens and your thinking gets less clear.This short grounding reset helps you slow down, calm your nervous system, and regain focus before you act.You’ll use simple breath and body awareness to steady yourself and return to clear, intentional thinking.Use this before a big meeting, task, or conversation.This is how you move from tense to grounded, and from reactive to clear.

About to lead a meeting or step into a high-stakes moment?If your mind is busy or your body feels tense, it shows up in how you lead.This guided reset helps you calm your nervous system, clear mental noise, and step into leadership with focus and confidence.You’ll use simple breath and grounding techniques to center yourself and set a clear intention before you act.Use this before leading a meeting, conversation, or decision.This is how you move from reactive to present, and from scattered to confident.

Feeling off, distracted, or not fully focused?When your mind is busy, it’s hard to think clearly or show up the way you want.This guided reset helps you slow down, clear mental noise, and reconnect to a more focused, intentional state.You’ll use simple grounding, breath awareness, and thought labeling to steady your mind and reset your attention.Use this at the start of your day or anytime your clarity feels off.This is how you move from distracted to clear, and from reactive to intentional.

Reaching for your phone first thing?That’s how urgency takes over your day before you even start.This 5-minute morning reset helps you slow down, clear mental noise, and start the day with focus and control instead of reacting to everything around you.Use this before email, messages, or meetings to calm your nervous system, reset your attention, and set a clear intention for what actually matters. This isn’t about motivation or productivity. It’s about starting your day clear, grounded, and in control.