Author: Binh Doan

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Finding Balance: Juggling It All

So, you’re wondering how I manage everything from stand-up comedy classes and acting, to pole fitness, jiu-jitsu, and a full-time gig in speech pathology? Well, it’s definitely a mix of fun and frantic, but here’s how I keep things rolling without dropping the ball.

1. Setting goals

Each activity I’m into has its own vibe and purpose. Comedy keeps me on my toes, acting builds my empathy, pole and jiu-jitsu keep me fit, and my day job? Well, that’s where I get to make a real difference helping people communicate. I set clear goals for each to make sure they’re not just random things I do, but integral parts of who I am and want to be.

2. Time management

This is key. I’ve got a digital calendar that’s color-coded and blocked out for each activity. It sounds a bit much, but it helps me ensure I’m dedicating enough time to each without overbooking myself.

3. Self-care

Can’t stress this enough. With a schedule like mine, running out of juice is a real risk. So, I make sure to get enough sleep, eat right, weekly massages, and throw some yoga/mindfulness into the mix. It keeps my energy up so I can keep up with everything I’ve set out to do.

4. Stay flexible

Plans change and so do my energy levels. Some days, the best move is to skip the gym for some extra downtime. Being flexible means I can adjust on the go, which keeps me from burning out.

5. Connect the dots

Linking what I learn and experience in one area of my life to others helps too. The confidence from acting and comedy? It’s gold when I’m at work. Everything feeds into everything else in some way.

6. Lean on your squad

It’s tough to manage all this on your own. I’ve got friends, fellow hobbyists, and co-workers who get the hustle. They’re great for bouncing ideas off or venting when things become difficult.

7. Check-in with yourself

Every now and then, I take a step back to see what’s working and what’s not. It’s about being honest with myself and tweaking things if something feels off, like cutting back on an activity that no longer fits.

Balancing a bunch of passions with work is crazy but fulfilling. It’s all about enjoying the ride without getting overwhelmed. Organize, prioritize, and be ready to adapt. That’s how you make it work without losing your cool.

Comment below if you have any other tips and tricks.

Cheers,

Binh

Empowering voices, Enriching lives

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How to Stay Motivated for the New Year 2025

As we step into 2025, it’s the perfect time to set intentions and recharge our motivation. The new year is like a blank page—full of opportunities to grow, achieve, and thrive.

But how can we maintain that fresh-start energy long after January?

Over the years, I’ve gathered these strategies from experts in personal development, including insights from James Clear (author of Atomic Habits), Dr. Angela Duckworth (author of Grit), and the wisdom shared by life coaches and psychologists in various workshops. Here’s what I’ve learned:

1. Set Clear Goals

Define what success looks like for you this year. Break big goals into smaller, actionable steps, and celebrate each win along the way. James Clear emphasizes that “systems are more important than goals”—focus on daily habits that align with your vision.

2. Focus on Your “Why”

Motivation flourishes when you have a strong reason behind your goals. Dr. Angela Duckworth’s research highlights the power of purpose in sustaining grit. Ask yourself, Why do I want this? Keeping your “why” front and center builds resilience.

3. Build a Positive Routine

Consistency beats perfection. Start your mornings with habits that inspire you—a quick workout, journaling, or savoring your coffee without distractions. James Clear advises starting small and building momentum, proving that tiny habits lead to big changes over time.

4. Surround Yourself with Positivity

Your environment matters. Life coach Tony Robbins often emphasizes the impact of those you spend time with. Surround yourself with people who encourage you, inspiring books, or motivational podcasts. Positive energy is contagious.

5. Embrace Flexibility

Life is unpredictable. Instead of seeing obstacles as failures, view them as detours to learn and grow. Experts like psychologist Carol Dweck advocate for a growth mindset—an attitude that helps you adapt and thrive.

6. Reflect and Recalibrate

Check in with yourself regularly. Are your goals still aligning with your values? Reflection keeps you focused and ensures you’re heading in the right direction. Many high achievers, like Oprah Winfrey, stress the importance of self-assessment to stay motivated.

As 2025 unfolds, remember: motivation isn’t a constant—it’s something you cultivate. Show up for yourself daily, and by the time 2026 rolls around, you’ll be amazed at how far you’ve come.

Happy New Year! 🎉

Binh

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Unleashing Strength and Confidence: Lessons Learned from Four Levels of Pole Fitness

Embarking on a journey through 4 levels of pole fitness since June 2023, I discovered it’s much more than a physical workout; it’s a transformative experience that reshapes your body, mind, and soul.

As I swung, climbed, and twirled, I gleaned profound lessons that resonated beyond the pole studio walls. Here’s a reflection on the invaluable insights gained from this exhilarating journey.

  1. Courage: Facing Fears Head-On

Pole fitness, inherently challenging and often daunting, demands a significant amount of bravery. Initially, the very thought of performing a complex move high off the ground was nerve-wracking. However, each class, each attempt, and each fall taught me the essence of courage. It’s not the absence of fear but the determination to face it and rise above. The more I embraced the challenge, the more my fears diminished, and confidence took its place.

  1. Breaking Out of the Comfort Zone

Each level of pole fitness pushed me into uncharted territories. What seemed impossible in the beginning gradually became achievable. This journey was a constant reminder that growth lies in discomfort. Embracing the unfamiliar – be it a new spin or an upside-down manoeuvre – was empowering. It taught me to apply the same principle in life: to grow, one must dare to step out of their comfort zone.

  1. Letting Go: The Art of Trust and Surrender

Pole fitness is as much about mental strength as it is about physical prowess. It taught me the art of letting go – trusting my body, the pole, and the process. Whether it was releasing a hand during a spin or relying on my own strength to hold a pose, each step was a lesson in surrender and trust. It’s a powerful metaphor for life – sometimes, we need to let go and trust that we’ll land exactly where we’re meant to be.

  1. Practice: The Path to Mastery

Pole fitness reiterated the adage: practice makes perfect. Mastering the art didn’t happen overnight. It took consistent effort, dedication, and an unyielding will to improve. With each practice, I not only refined my technique but also built resilience and determination. This journey instilled in me that perseverance and consistent effort are key to achieving excellence in any field.

  1. Connections: The Strength in Community

Perhaps one of the most beautiful aspects of this journey was the sense of community and connection. Pole fitness brought together individuals from diverse backgrounds, each with their own stories and struggles. The encouragement, support, and camaraderie experienced within this community were heart-warming. It emphasized the power of connections and how they can uplift, motivate, and inspire us in our endeavours.

As I reflect on my pole fitness journey, I realize it has been a profound journey of self-discovery and empowerment. Each level not only sculpted my body but also fortified my mind and spirit.

The lessons learned here – courage, stepping out of the comfort zone, letting go, the importance of practice, and the power of connections – are universally applicable. Pole fitness, thus, is more than a sport; it’s a conduit to a stronger, more confident, and connected self.

Here’s to more learning! 💪🏽

Level 5 here I come!

Video: my pole school Pole Athletica

https://poleathletica.com

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How to set SMART goals

Discover the power of SMART goals in driving personal and professional success! In this insightful video, we delve into how setting Specific, Measurable, Achievable, Relevant, and Time-bound goals can be a game-changer in achieving your aspirations. Learn how clearly defined goals enhance focus and direction, how measurable objectives allow for tracking progress and celebrating milestones, and the importance of setting realistic and attainable targets to maintain motivation. Understand why aligning your goals with your core values and long-term vision is crucial, and how time-bound objectives create a sense of urgency and momentum. This video is not just about goal-setting, it’s about transforming your approach to achieving success in every aspect of life. Join us as we unlock the full potential of SMART goals!

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Making Space for the Vertebrae: The Call to Stretch and Move!

In our modern era of screen time, desk jobs, and sedentary living, the phrase “sitting is the new smoking” resonates more than ever.

It’s a powerful reminder that something as seemingly innocuous as sitting can have profound implications on our health. The good news is that the solution is simple and attainable: stretch & move!

Why Stretching & Moving Matter?

While our bodies are designed for movement, many of us spend countless hours each day tethered to our desks, typing away and gazing at screens. Over time, this sedentary lifestyle can lead to:

– Muscular imbalances

– Reduced flexibility

– Increased risk of chronic diseases such as heart disease and diabetes

– Poor posture

– Strain on our vertebral discs and back muscles

On the other hand, stretching and moving regularly can:

– Improve circulation

– Enhance flexibility

– Strengthen muscles

– Reduce tension and stress

– Boost overall well-being

Tips to Get You Moving:

1. Set a Timer: Every hour, take a 5-minute break to stand up, stretch, or take a short walk. There are many apps available that remind you to take regular breaks.

2. Desktop Yoga: Believe it or not, you can do several yoga poses right at your desk! Seated spinal twists, seated cat-cow stretches, and seated forward bends can all help release tension.

3. Invest in Ergonomic Furniture: Adjustable standing desks can help you alternate between sitting and standing throughout the day.

4. Use Your Lunch Break Wisely: Instead of eating at your desk, go outside and take a walk. Even 10-15 minutes of walking can refresh you for the afternoon ahead.

5. Stretching Routine: Start and end your day with a full body stretching routine. Morning stretches can energize you, while evening stretches can help in relaxation.

6. Opt for Active Meetings: Instead of sitting in a conference room, suggest walking meetings. It can be a fun way to discuss projects while getting some steps in.

7. Stairs Over Elevators: If possible, choose stairs over elevators. It’s a simple change that can make a significant difference over time.

So, let’s break free from the chains of our chairs and embrace the joy and vitality that come with movement! By making a conscious effort to stretch and move regularly, not only are you ‘making space for the vertebrae,’ but you’re also paving the way for a healthier, more vibrant life.

Love,

Binh

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From Vietnam to Australia: Riding Waves, Chasing Dreams, and the Lessons Along the Way

Every family story has its ups and downs, unexpected turns, and memorable moments. Mine begins in the bustling streets of Saigon and winds its way to the vast landscapes of Australia.

Imagine living through the era of the Vietnam War. My parents did. Their lives were shaped and contoured by the relentless combination of gunshots and bomb explosions. By the time I was born in the 80s, the war had settled into history, but for my older siblings, its memories were more vivid.

Now, here’s a twist in our story: faced with the hardship of post-war Vietnam, Dad dreamt of getting us to America, and he wasn’t thinking of just any regular journey. He planned to take us there by boat. Yes, you heard that right—a boat!

But life, with its mysterious ways, had other plans. Despite trying three times, the boat journey to America remained an unfulfilled dream. But Dad’s spirit? Unbreakable. When one door (or sea route) closed, he looked elsewhere, spotting a business opportunity in lacquerware right at home. This venture wasn’t just about keeping the lights on; it was about a larger vision: securing top-tier education for us.

Australia soon became our beacon. We were lucky to fly here as overseas students. A reality check of being overseas students in Australia? It was like ordering the most expensive item on the menu every single time. Yet, my parents were undeterred. They believed in investing in quality education. One moment that would stay in my memory forever was when they’d have us wear thick jackets under Vietnam’s blazing sun in a light-hearted prep for Australia’s cooler climates. This was to help us visualise a different lifestyle and to get us ready for a new chapter. We all migrated to Australia in the end.

This roller-coaster of experiences taught me a few valuable lessons:

1. Embrace change: when plans go awry, adapt, and find another way. That’s how you turn roadblocks into stepping stones.

2. Understanding sacrifice: witnessing my parents’ efforts, from boat plans to business ventures, all to ensure our education, was a masterclass in sacrifice and priorities.

3. Never give up: Dad’s three boat attempts taught us that it’s not about how many times life throws you off course, it’s about charting a new one with even more determination.

Through all the waves we rode, both literally and figuratively, the journey instilled in us that dreams might evolve, but with tenacity and patience, they can come to life in the most unexpected ways.

May your wishes and dreams come true!

Love,

Bình

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10 Ways to Quiet the Mind

In today’s fast-paced world, with an overload of information and distractions, it can be challenging to find moments of peace and stillness. A quiet mind can lead to clarity, increased awareness, and inner peace, improving our overall well-being.

Here are 10 techniques and practices to help quiet the mind:

1. Deep Breathing: Whenever you find your mind racing, take a few deep breaths. This simple act can help centre yourself, reduce stress, and quiet the mind.

2. Mindfulness: This practice involves staying present and fully engaging with the here and now. Whether you’re eating, walking, or just breathing, be fully present in that moment, letting go of regrets from the past or worries about the future.

3. Meditation: This ancient practice offers various benefits, including the ability to quiet the mind. Start with just a few minutes each day, focusing on your breath or a mantra. As your practice deepens, you’ll find it easier to enter a state of stillness.

4. Nature Walks: The natural world has a calming effect on the mind. Taking regular walks in nature, away from the noise and hustle of urban environments, can bring profound peace and stillness to the mind.

5. Digital Detox: Reduce screen time, especially from social media. Dedicate specific times during the day when you are free from all electronic devices. This can help in decluttering the mind and reducing the constant influx of information.

6. Journaling: Writing down your feelings and thoughts can be therapeutic. It helps in organising your thoughts, reflecting on your day, and understanding your emotions better.

7. Reading: Engage with a good book that captivates your attention. Fiction can transport you to another world, while non-fiction can give you new insights and perspectives. Either way, it’s a break for your mind from the usual chatter.

8. Limiting Multi-tasking: While it might seem efficient, multi-tasking can scatter your focus and keep your mind busy. Try single-tasking and fully immerse yourself in one activity at a time.

9. Listen to Calming Music or Sounds: Sounds have a profound impact on our state of mind. Whether it’s classical music, nature sounds, or white noise, find what soothes you and use it to bring peace to your mind.

10. Engage in Physical Activity: Exercise, be it yoga, walking, or any form of physical activity, releases endorphins which act as natural painkillers and mood elevators. Engaging in regular exercise can help in keeping the mind calm and rejuvenated.

In conclusion, while external factors often contribute to mental noise, the key to a quiet mind lies within. With consistent practice and mindfulness, we can train our minds to find stillness amidst chaos.

For those interested in delving deeper into practices and philosophies surrounding a calm and quiet mind, the following books offer invaluable insights:

1. “The Power of Now: A Guide to Spiritual Enlightenment” by Eckhart Tolle: This bestseller delves into the importance of living in the present moment and the profound peace that comes with it.

2. “Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life” by Jon Kabat-Zinn: A seminal text on the practice of mindfulness, this book offers practical advice on integrating meditation into daily life.

3. “10% Happier: How I Tamed the Voice in My Head, Reduced Stress Without Losing My Edge, and Found Self-Help That Actually Works–A True Story” by Dan Harris: A sceptic’s guide to meditation, Harris narrates his personal journey with humour and honesty.

4. “Radical Acceptance: Embracing Your Life With the Heart of a Buddha” by Tara Brach: This book combines personal anecdotes, guided meditations, and insightful teachings on finding inner peace through acceptance.

5. “The Untethered Soul: The Journey Beyond Yourself” by Michael A. Singer: This book delves into the question of who you are and provides pathways to experience the freedom and peace of a quiet mind.

6. “Silence: The Power of Quiet in a World Full of Noise” by Thich Nhat Hanh: The Zen master explores the benefits of cultivating inner silence and offers techniques to find it amidst daily chaos.

7. “Stillness Speaks” by Eckhart Tolle: In this deeply reflective work, Tolle emphasizes the transformative power of silence and stillness.

Remember, the journey to a quiet mind is ongoing, but with commitment and practice, it’s an attainable goal that offers profound rewards.

Much love,

Binh

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Embracing My Roots: From Binh to Ben and back again

The bustling streets of Saigon, Vietnam, with their harmonious chaos of sights and sounds, formed the backdrop of my early years. Born with the name Binh, which means ‘peace’ in Vietnamese, it was a cherished gift from my maternal grandfather.

My life took a sharp turn when I decided to move to Australia at the age of 15. A new land, new customs, and a new identity awaited me.

Australia was a melting pot of cultures, yet I quickly realized that not every aspect of my identity would easily blend in. The uniqueness of my Vietnamese heritage became particularly prominent during my school years. At school, my name, Binh, was often the subject of mockery as children would equate it with a rubbish ‘bin’. The desire to fit in and weight of the teasing became so burdensome that my pastor at church suggested a change – from Binh to Tim. This was meant to be a fresh start, a way to integrate more seamlessly into the English-speaking culture.

As I transitioned to my professional life, working as a speech pathologist, the challenges around my name persisted. Although ‘Tim’ didn’t quite feel like me, I worried that a Vietnamese name might form a barrier between my clients and myself. Would they question my qualifications? Would they confide in someone whose name felt foreign to them? Seeking a middle ground, I adopted the name ‘Ben’. It felt more neutral, and I hoped it would build trust more effortlessly.

For several years, I practiced as Ben. It was an identity that sat better than Tim but was still a mask that I wore. Until one day, I had a moment of introspection. Here I was, helping people find their voice, when I had silenced an integral part of mine. Was I doing a disservice to myself and to those who looked up to me by hiding my true identity?

With a renewed sense of purpose, I decided to revert to my original name – Binh. The worries that had plagued me about clients and trust seemed trivial now. If my work spoke for itself, the name should not matter. And as I predicted, my clients continued to seek my help, unfazed by the name change.

This journey has taught me a powerful lesson about identity and the importance of embracing one’s roots. Changing our names to fit into an English-speaking environment might seem like a harmless adaptation, but in reality, it’s a relinquishing of a part of our identity.

To everyone who has faced similar struggles – remember that your name is a beautiful reflection of your heritage and culture. It’s a story, an identity, and a connection to your roots. Binh, which signifies peace, was not just a name but a representation of my Vietnamese heritage. Don’t hide it, embrace it. Be proud of who you are, because your true identity is not a barrier but a strength.

Much love,

Binh

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8 Ways to Relate Well to Children

After working with children for a number of years in the speech pathology industry, I’ve been able to learn how to relate well to them.

Building rapport with children involves communicating effectively, understanding their needs and creating a positive connection.

Here are some tips that you might find helpful when interacting with the little ones:

With one of my students at Speakable Speech Pathology (Permission to post given by parents)

1. Show genuine interest: Take a sincere interest in what children have to say. Ask them questions, listen and respond with enthusiasm. Show that you value their opinions and thoughts.

2. Use age-appropriate language: Change your language and vocabulary to suit the child’s comprehension level and age. Avoid using complex terms when explaining things. Speak clearly and use simple words to ensure their understanding.

3. Active listening: Give children your full attention when speaking to them. Maintain eye contact, nod, and respond appropriately. This shows them that you are listening and that their words matter.

4. Respect their feelings: Children experience a wide range of emotions. Acknowledge their feelings, whether negative or positive, and validate them. Help them understand and express their emotions in healthy ways.

5. Be patient and understanding: Children may take time to express themselves or understand certain concepts. Be patient and give them time and space to process their thoughts. Offer your support when needed. Avoid rushing or dismissing their concerns.

6. Play and engage: Children learn through play and engaging activities. Join in their playtime, participate in their games, and encourage their creativity. This creates a sense of connection and makes them feel valued.

7. Use positive reinforcement: Praise and reward them for their efforts and achievements. Focus on their strengths and encourage their progress. Positive reinforcement boosts their self-confidence and motivates them to continue learning and growing.

8. Be a role model: Children often observe and imitate the behavior of adults around them. Demonstrate respect, kindness, empathy, and good manners. Model positive behavior and values to set a good example for them.

Ultimately, every child is unique and it’s important to adapt these tips to suit their individual needs and personalities. Building a strong relationship with children takes time and effort, but the rewards are invaluable.

Thank you for reading,

Bình

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Health Benefits of Yoga for Men

Yoga is often seen as a practice that only women do. However, after 15 years of practice, I can confirm that men can also greatly benefit from incorporating yoga into their daily routine. Yoga is a low-impact exercise that helps build both mental and physical strength, flexibility, and balance.

Here are some of the specific benefits of yoga for men:

  1. Builds strength
    Yoga poses require the use of both small and large muscle groups, leading to overall body strength, increased muscle tone, and an elevated metabolism. As a result, men can see significant improvements in their athletic abilities and overall fitness levels.
  2. Improves flexibility
    Men generally have less flexibility than women, but yoga can help change that. Regular yoga practice can increase flexibility and range of motion in the joints, which can help prevent injuries and improve performance in sports.
  3. Helps with injury recovery
    Yoga can also help speed up the recovery process after an injury. By focusing on correct alignment and mindful movements, yoga can be a gentle but effective way to ease pain and regain strength and mobility.
  4. Reduces stress and anxiety
    In today’s fast-paced world, it’s important to take some time to de-stress and relax. Incorporating yoga into your routine can help manage stress and anxiety, leading to improved mental clarity and emotional well-being.
  5. Improves breathing techniques
    Many yoga poses focus on the breath, and through regular practice, men can learn how to control their breath better. This can help them in various aspects of their life, including athletic activities, public speaking, or when dealing with stressful situations.
  6. Helps build better sleep
    Yoga can help men achieve better sleep quality by relaxing the body and mind. As a result, they can wake up feeling more refreshed and energized.

In conclusion, a regular yoga practice can offer men a range of benefits that can help them improve their athletic abilities, mental clarity, and overall well-being. Therefore, if you are a man, it’s time to grab a mat and start reaping all the advantages that yoga has to offer!

Namaste

Binh