The Extraordinary Life Podcast: Recent Episodes
Crystal Obregon
The self-development podcast propelling you forward toward your goals - using science backed high performance habits. Reach that next level in your physical and mental health- see new heights in your relationships – gain clarity on your purpose - and live your extraordinary life.
One of the hardest things about personal growth and going after your goals is stepping outside your comfort zone. The reason it’s so hard is because as soon as your brain senses change is coming, it throws fears in the way to slow you down. It wants you to stay safe and comfortable, and change could mess all that up.
Fortunately, you’re in charge of your thoughts, and there are things you can do to face your fears and flip the script. Listen in for three not-so-scary ways you can tackle your fears, take control, and start making your goals and dreams reality.
Here’s a Peek at the Episode * [01:16] Stop scaring yourself; it’s only holding you back! * [02:04] Step One: This exercise will help you discover what you’re afraid of. * [04:38] Step Two: Get busy and take action tackling those fears. * [05:43] Step Three: Turn fearful negativity into positive confidence. * [08:04] Set the stage for a fearless 2023.
Show Resources * Are you ready to stop drifting and start creating your dream life? Sign up for the Design Your Decade Workshop and get started today. * Learn more about my Group Coaching Program and take advantage of the early bird discount! * Read this episode on the blog * Book a free consultation with me to see if we’re a good fit to work together, and ask your questions about the Group Coaching Program. * Let’s talk! Send me an Email or a DM on Facebook or Instagram.
Enjoy the Show? * Don’t miss an episode, follow on Spotify and subscribe via Apple Podcasts, Stitcher or RSS. * Leave me a review in Apple Podcasts.
In the Next Episode: Coming Soon!
As it’s nearly Thanksgiving, it seems like the perfect opportunity to revisit the life-changing power of a daily gratitude practice. This one habit wields a lot of power for something that only takes five minutes a day.
When you invite gratitude into your life, your relationships will be better, you’ll be less stressed, joy is easier to come by, and you’ll even be healthier. It sounds too good to be true, but it isn’t - and in this episode I share why gratitude is so powerful and how to get started with your own daily gratitude habit.
So pop in your earbuds, press play, and learn how gratitude can change your outlook on life.
Here’s a Peek at the Episode * [01:18] Gratitude is more than giving thanks. * [02:16] Another habit that can powerfully affect your emotions. * [04:00] My favorite thing about gratitude. * [04:59] Here are all the amazing things gratitude will bring into your life. * [08:10] Start your own gratitude practice with these tips.
Show Resources * Are you ready to stop drifting and start creating your dream life? Sign up for the Design Your Decade Workshop and get started today. * Learn more about my Group Coaching Program and take advantage of the early bird discount! * Read this episode on the blog * Book a free consultation with me to see if we’re a good fit to work together, and ask your questions about the Group Coaching Program. * Let’s talk! Send me an Email or a DM on Facebook or Instagram.
Enjoy the Show? * Don’t miss an episode, follow on Spotify and subscribe via Apple Podcasts, Stitcher or RSS. * Leave me a review in Apple Podcasts.
In the Next Episode: Find out three ways to face the fears that are holding you back from achieving your Extraordinary Life.
Over the next several episodes, I’m going to be talking about your comfort zone: what it is, how it’s holding you back, and how to break out of it. First up, let’s talk about courage.
When I think about what it means to be courageous in your life, it’s the smaller actions that stand out to me. Things like setting firm boundaries, exploring your dreams, and challenging your limiting beliefs. Not one of these things is easy, and that’s because they all take you out of your comfort zone.
Something else they all have in common? They all will help you get closer to your goals and dreams.
There is a saying that “Your comfort zone is where your dreams go to die”, and I have to agree. How can you achieve or do new things if you’re unwilling to take a step beyond where you are right now?
If this is making you feel uncomfortable because it's hitting too close to home, this episode is for you. Listen in to see exactly how your comfort zone is holding you back and killing your dreams; and how courage is there to help you step beyond it.
Here’s a Peek at the Episode * [01:23] Your goals and dreams don’t live in the sphere of comfort. * [02:41] Why comfort is the opposite of courage. * [04:14] Your comfort zone is constantly changing. * [06:25] Are you stuck in your comfort zone? These questions will help you decide. * [07:11] Successful people don’t stay comfortable. * [10:25] Are you living “The Caged Life”? * [11:54] An invitation to leave your comfort zone with me.
Show Resources * Are you ready to stop drifting and start creating your dream life? Sign up for the Design Your Decade Workshop and get started today. * Learn more about my Group Coaching Program and take advantage of the early bird discount! * Read this episode on the blog * Book a free consultation with me to see if we’re a good fit to work together, and ask your questions about the Group Coaching Program. * Let’s talk! Send me an Email or a DM on Facebook or Instagram.
Enjoy the Show? * Don’t miss an episode, follow on Spotify and subscribe via Apple Podcasts, Stitcher or RSS. * Leave me a review in Apple Podcasts.
In the Next Episode: In the next episode, I'm sharing the tiniest habit you can create that will have the most impact on your life: gratitude. Lean how a regular gratitude practice can improve your relationships, self-worth, and even your health.
Have you ever felt like you’re banging your head against a wall when it comes to your goals? You set a goal… you really want to achieve it… yet it seems like you can’t get any traction towards actually achieving it.
Sound familiar? I’ve been hearing from a lot of people that have been feeling this way lately, so you definitely aren’t alone. So what gives?
Why is it so hard to make the things we really want a reality?
If you're feeling super-stuck on your goals, it likely comes down to one of two things: authenticity or alignment. In this episode, I share how to become authentically aligned with your goals and remove the blocks in your way to achieving them, so you can get excited about taking action towards achieving the things you really (really) want.
The process has just four steps, and you can revisit them any time you are feeling stuck.
Here’s a Peek at the Episode * [01:59] How to end the struggle. * [02:28] What it means to have authentic goals and how alignment fits in. * [04:15] Step 1: Reflect. * [04:41] Step 2: A question to check the authenticity of your goals. * [05:55] Step 3: Create alignment across your selves and remove any blocks. * [08:14] Step 4: Affirm your alignment. * [09:21] Three ways I can help you uncover what’s stopping you and create a plan for your most Extraordinary Life.
Show Resources * Are you ready to stop drifting and start creating your dream life? Sign up for the Design Your Decade Workshop and get started today. * Learn more about my Group Coaching Program and take advantage of the early bird discount! * Miss the last free workshop? Join the next one on November 16th. * Read this episode on the blog * Book a free consultation with me * Let’s talk! Send me an Email or a DM on Facebook or Instagram.
Enjoy the Show? * Don’t miss an episode, follow on Spotify and subscribe via Apple Podcasts, Stitcher or RSS. * Leave me a review in Apple Podcasts.
In the Next Episode Are you stuck in your comfort zone? The next several episodes will help you see why the safety of your comfort zone is holding you back and what to do about it. First up is the role of courage in helping you achieve your dreams.
Have you ever noticed that what you expect to happen usually does? There are tons of sayings, ideologies, and even schools of thought related to this idea. There is the law of attraction, karma, and even the song “You Get What You Give” by The New Radicals.
Without having to believe in any of those things, the truth is that the things you give attention to grow faster. This includes your hopes and dreams.
In this episode, I’m challenging you to stop hoping and dreaming, and instead become intentional about the things you want. I want you to create expectations in your mind that these things are going to happen, so your thoughts and actions make them come true.
So how do you shift from “hoping” to expecting a life that fulfills you and lights you up? Listen in to find out.
Here’s a Peek at the Episode * [00:39] Why expectations and The Great Depression are on my mind. * [02:36] Confront your expectations for your life. * [04:12] Expectation vs. Hope * [06:02] What expectations and being pregnant have in common. * [07:00] Yes, you can blame society if your expectations have been low until now. * [08:42] It’s time to stop settling for what you have. * [11:41] Expectations make you unshakeable. * [12:35] An invitation and a discount.
Show Resources * Are you ready to stop drifting and start creating your dream life? Sign up for the Design Your Decade Workshop and get started today! * Learn more about my Group Coaching Program and take advantage of the early bird discount! * Read this episode on the blog
- Book a free consultation with me
- Let’s talk! Send me an Email or a DM on Facebook or Instagram.
Enjoy the Show? * Don’t miss an episode, follow on Spotify and subscribe via Apple Podcasts, Stitcher or RSS. * Leave me a review in Apple Podcasts.
In the Next Episode Coming Soon!
Continuing with the theme of our thoughts, I want to talk about managing your mind when things aren’t going your way. Because let’s face it, if 2020 taught us anything, it’s that we aren’t in control of what happens to us; but we can control how we react to it.
So, what happens when a pandemic shows up, you get an unexpected job offer, your parents get sick, or your child comes home with a puppy that they need to keep? How do you stay on track with your dreams and goals if life keeps throwing a wrench into things?
First, I need to be clear and say that life will never be balanced for most of us. Some areas are just going to need more attention than others, and then it will shift into a new dynamic. Life is not static, and how you approach your dreams shouldn’t be, either.
In this episode, I’m sharing strategies that helped me get through 2020 (and beyond) while still staying focused on my dreams… even if I couldn’t actively work on them all at the time. Then, when I could, I picked up where I left off.
You can use these strategies the next time life gives you an unexpected surprise… because it will.
Here’s a Peek at the Episode * [01:17] First, some myth-busting about what it takes to live your dreams. * [07:06] When life gives you lemons, make lemonade. Then share it with others! * [08:32] Know when to shift gears. * [09:35] I give you permission to coast… Sort of. * [10:45] How I managed when everything (literally) was burning around me. * [14:51] Finding your way back to your goals and dreams.
Show Resources * Are you ready to stop drifting and start creating your dream life? Sign up for the Design Your Decade Workshop and get started today! * Read this episode on the blog
- Book a free consultation with me
- Let’s talk! Send me an Email or a DM on Facebook or Instagram.
Enjoy the Show? * Don’t miss an episode, follow on Spotify and subscribe via Apple Podcasts, Stitcher or RSS. * Leave me a review in Apple Podcasts.
In the Next Episode The brain is an amazing thing, and over the past few episodes we've been examining how your thoughts affect your outcomes... and how you can change your thoughts to get what you want. In the next episode, learn another strategy to make your mind work for you, rather than against you: managing your expectations.
After living the past two years on “pause”, I know a lot of people who are wondering “what now?”. Their dreams may have changed or they just don’t know how to get started working toward them again, and they feel lost. This is where a life-map that showed you exactly where to go would come in handy.
In this episode, I’m going to show you how you can create that map, so you have something to guide you when making decisions. It will be like a compass to help you know what to let into your life, what to let go, and where to go next to turn your dreams into reality.
This exercise in clarity is something you can back to again and again whenever you feel lost. Your map will be dynamic - changing as you and your life path do - but it will always help you find your place again.
Here’s a Peek at the Episode * [01:22] Are you wondering “what now?” when it comes to your life? You aren’t alone. * [04:50] The first step to creating your roadmap: defining what success means to you. * [07:47] Get clarity on your non-negotiables with these two questions. * [09:23] The important question I start with in all my coaching programs. * [10:27] What do you want to be known for? * [11:20] Why you should revisit your map often.
Show Resources * Learn more about my Upcoming Workshops * Brené Brown’s list of values * Read this episode on the blog * Book a free consultation with me * Are you ready to stop drifting and start creating your dream life? Sign up for the Design Your Decade Workshop and get started today! * Let’s talk! Send me an Email or a DM on Facebook or Instagram.
Enjoy the Show? * Don’t miss an episode, follow on Spotify and subscribe via Apple Podcasts, Stitcher or RSS. * Leave me a review in Apple Podcasts.
In the Next Episode Coming Soon!
What if your brain could be a place naturally open to positivity, where your dreams and goals naturally flourished? What if it was a place ready to accept your hopes and also take action to make them come true?
I bet it would be pretty amazing.
It is also 100% possible to create this internal environment in just five to thirty minutes a day. No, it isn’t magic, and it’s not that hard. In fact, I bet after just a week of trying one of the tips in this podcast you’ll feel a dramatic shift within.
In this episode, I’m sharing three simple, proven ways you can create a more positive mindset that is ready to help you create the extraordinary life of your dreams.
Here’s a Peek at the Episode * [00:29] Create a fertile environment for your positive thoughts to flourish. * [01:32] This centuries old practice isn’t new; here are ways to get started with meditation. * [05:45] Explore this to deepen connections to your dreams. * [07:57] My favorite daily practice that has changed my life in only five minutes a day.
Show Resources * Listen to last week’s episode: Train your Negative Inner Voice to be More Positive * Listen to Episode 1: Lessons I Learned during 591 Days of Gratitude * Read this episode on the blog
- Book a free consultation with me
- Learn more about my Upcoming Workshops
- Are you ready to stop drifting and start creating your dream life? Sign up for the Design Your Decade Workshop and get started today!
- Let’s talk! Send me an Email or a DM on Facebook or Instagram.
Enjoy the Show? * Don’t miss an episode, follow on Spotify and subscribe via Apple Podcasts, Stitcher or RSS. * Leave me a review in Apple Podcasts.
In the Next Episode Wouldn't it be great if you had a roadmap to your life, that helped you decide which fork in the road to take? In the next episode, I share five questions that will help you do just that.
Did you know that we have about 60,000 thoughts a day and about 80% of them are negative? That number shocked me, especially because the words you tell yourself affect your self esteem, motivation, and the results you create for yourself.
While that may sound like terrible news for your motivation, the good news is that you have complete control of your inner voice and what it says. That’s right, you can control the “mindless” chatter talking to you all day long, so you can start hearing empowering, positive thoughts instead.
Changing your thoughts isn’t hard, either. Listen now for three simple tips to train your negative inner voice to become more positive and uplifting, starting today.
Here’s a Peek at the Episode * [01:50] The number of negative thoughts you have may be a lot, but there is good news, too. * [02:39] Your thoughts are not the weather; you can control them! * [04:08] What ruminating thinking and cows have in common, and why you should care. * [05:27] The first step to change your thinking (you can do it right now!) * [06:26] Learn to flip the negative patterns fast. * [07:32] The easiest way to train your thoughts to be more positive (and my favorite) * [09:16] Ways to get help to turn your thoughts around.
Show Resources * Listen to Episode 50: Challenge Your Thinking to Create Change * Read this episode on the blog * Book a free consultation with me * Learn more about my Upcoming Workshops * Are you ready to stop drifting and start creating your dream life? Sign up for the Design Your Decade Workshop and get started today! * Let’s talk! Send me an Email or a DM on Facebook or Instagram.
Enjoy the Show? * Don’t miss an episode, follow on Spotify and subscribe via Apple Podcasts, Stitcher or RSS. * Leave me a review in Apple Podcasts.
In the Next Episode Now that you know how to train your brain to be more positive, level up by priming your brain to be more receptive to the change. Listen to the next episode to learn how.
I never believed I was a creative person until my husband changed my point of view. Maybe I can’t make music like him or sing like my daughter, but I am creative in other ways. As my husband pointed out, I can whip up a delicious meal from anything I have on hand. If making dinner for four out of a bunch of wilted vegetables, macaroni noodles, and parmesan isn’t creative problem solving, I don’t know what is!
It turns out that I was thinking about creativity as only making things, which is pretty common. In reality, though, creativity is a lot of things. Your creativity affects how you see the world, how you show up in it, and how you move through life’s obstacles.
If you’d like to boost your creativity, I’ve got six tips that you can start using right away to stretch your brain, come up with new ideas, and see the world in a different way.
Here’s a Peek at the Episode * [00:51] Creativity isn’t about what you create, it’s about you. * [02:40] Six tips to boost your creativity when you’re stuck. * [03:20] Tip 1: Change your perspective. * [04:44] Tip 2:Mentally move. * [05:15] Tip 3: Exercise your imagination. * [05:45] Tip 4: Find your comfort spot. * [06:15] Tip 5: Use time to your advantage. * [07:30] Tip 6: Get help (with suggestions on where to find it.)
Show Resources * Learn more about my Upcoming Workshops * Listen to Episode 50: Challenge Your Thinking to Create Change * Read this episode on the blog * Book a free consultation with me * Are you ready to stop drifting and start creating your dream life? Sign up for the Design Your Decade Workshop and get started today! * Let’s talk! Send me an Email or a DM on Facebook or Instagram.
Enjoy the Show? * Don’t miss an episode, follow on Spotify and subscribe via Apple Podcasts, Stitcher or RSS. * Leave me a review in Apple Podcasts.
In the Next Episode Do you ever notice the thoughts you have running in the background of your day? Your inner voice has a huge influence on how you feel and how you act, and if those thoughts are negative, you're going to get negative results. So how can you train your brain to be more positive? Listen to the next episode to find out.
I love following the rules and sticking to habits, but in this episode I’m chatting with someone who’s built her business (and lives her life) by choosing what feels right - no matter what the rules say.
Jenny Roth is the personal trainer behind Coaching Character, an unconventional business built by breaking the rules and on the radical belief that you’re the expert of your own body.
If you have ever felt dismissed by the “experts” or overwhelmed by your goals, you’ll love Jenny’s point of view and approach to both fitness and life. We talk about everything from listening to your body, showing up as your real self, and the not-so-secret way to achieving your goals.
Here’s a Peek at the Episode * [01:36] How watching the “experts” changed how Jenny worked as a personal trainer forever. * [05:19] What Jenny’s approach with her clients looks like now. * [06:21] Breaking past your barrier of “shoulds” to get where you want to go. * [08:26] The three things that will help you achieve your fitness goals at any age. * [10:05] Jenny’s path to becoming a coach, which wasn’t her initial plan. * [14:34] What she thinks about rules, and why we need to question them. * [20:22] Why breaking the rules of business has allowed hers to grow alongside her family life. * [28:20] How Jenny’s grandmother and father taught her to break the rules to create a life that you love. * [32:53] About Grace & Grit: Jenny’s 12-week accountability group.
Show Resources * Find Jenny and Coaching Character on Instagram or her website * Read this episode on the blog * Book a free consultation with me * Are you ready to stop drifting and start creating your dream life? Sign up for the Design Your Decade Workshop and get started today! * Let’s talk! Send me an Email or a DM on Facebook or Instagram.
Enjoy the Show? * Don’t miss an episode, follow on Spotify and subscribe via Apple Podcasts, Stitcher or RSS. * Leave me a review in Apple Podcasts.
In the Next Episode Would you like to be more creative with how you approach and solve problems when you're stuck? The next episode gives you six tips that you can use right now to unlock your creativity and come up with new ideas.
I don’t have space for regret in my life, but the past can still trigger big feelings. This happened to me recently when a new opportunity shed light on how close I’d come to a big dream of mine from college.
Looking back, I wish that I’d done things differently… but of course that’s with all the wisdom I’ve gained over the past thirty years!
Rather than stay stuck in regret over the many “what ifs'' surrounding that dream, I ended up finding closure on that time in my life. I’ve also found ways to use the experience to inspire not only my own future, but perhaps that of my own children and even you.
Here’s a Peek at the Episode * [01:24] How to twist past regrets into something positive. * [03:01] The regret from my last year of college that has been bothering me. * [05:50] The first thing I would have done differently. * [09:24] My realization of how close I had come to my dream (but didn’t). * [10:43] Finding closure on the past, and using it as inspiration for the future.
Show Resources * Read this episode on the blog * Book a free consultation with me * Are you ready to stop drifting and start creating your dream life? Sign up for the Design Your Decade Workshop and get started today! * Let’s talk! Send me an Email or a DM on Facebook or Instagram.
Enjoy the Show? * Don’t miss an episode, follow on Spotify and subscribe via Apple Podcasts, Stitcher or RSS. * Leave me a review in Apple Podcasts.
In the Next Episode Do you think rules are meant to be broken? The guest in the next episode thinks so, and it's how she's created a business and life that's simply extraordinary.
Imposter syndrome is a common topic these days, but most of the time the conversations center around comparing yourself to others. But what about the other form of “comparisonitis”? The one where you compare yourself to yourself.
This bad habit puts your current self in comparison with different versions of you, like your past self or ideas of the person you think you should be.
A few weeks ago, I went on a bike ride that I used to do regularly for fun in my twenties… And let me tell you, all sorts of self-comparison popped up for me on that hard, sweaty, struggle of a ride. I’m pretty sure I only finished it because there was no other option.
This type of imposter syndrome can be super de-motivating, because you know that the thing you are struggling with used to be (or “should” be) easy. In this episode, I’m sharing the embarrassing story of that fateful bike ride and everything I learned along the way, including tips to overcome self-comparison in the future.
Here’s a Peek at the Episode * [01:32] Getting back on my road bike for the first time in twenty years. * [03:48] Riding with my past: things get hard. * [04:39] It turns out that I’m not the only one who has had this experience. * [08:30] The takeaways from my ride, and tips to conquer self-comparison.
Show Resources * See the video my husband took of my struggle. * Sign up for the Design Your Decade Workshop and get clear on your dreams. * Get the Free Women’s 7 Day Wellness Jumpstart * Read this episode on the blog * Book a free consultation with me! * Let’s talk! Send me an Email or a DM on Facebook or Instagram.
Enjoy the Show? * Don’t miss an episode, follow on Spotify and subscribe via Apple Podcasts, Stitcher or RSS. * Leave me a review in Apple Podcasts.
In the Next Episode Coming Soon!
I don’t know about you, but summer holidays do a number on my routines, especially my cherished morning routine. The rest of the year, I count on my morning habits to start the day off on the right foot and make the rest of the day run smoothly.
After a few weeks on a family road trip and other impromptu plans, though, my mornings have become a mess.
I’m randomly waking up at 4am, I’m having hot flashes and headaches again, and I even let go of my favorite morning gratitude habit. Let’s just say I’m super-motivated to get back to what works for me.
Yesterday, I decided to embrace that 4am wake-up and did ALL the morning things I could think of. It was a lot. But it also reminded me why I have a morning routine, and of easy ways to embrace it once again.
Here’s a Peek at the Episode * [00:51] How it’s been going. * [02:15] Taking my morning routine to the limit: Here’s everything I got done. * [04:58] A different perspective on how long it takes to create a new habit. * [06:00] How to rewire your brain and make new habits easier. * [08:07] A simple, seven-day challenge to welcoming new habits.
Show Resources * Get the Free Women’s 7 Day Wellness Jumpstart * Read this episode on the blog * Book a free consultation with me * Are you ready to stop drifting and start creating your dream life? Sign up for the Design Your Decade Workshop and get started today! * Let’s talk! Send me an Email or a DM on Facebook or Instagram.
Enjoy the Show? * Don’t miss an episode, follow on Spotify and subscribe via Apple Podcasts, Stitcher or RSS. * Leave me a review in Apple Podcasts.
In the Next Episode Coming Soon!
This month is all about finding and harnessing your motivation, which means we also need to talk about stress. When you’re stressed it’s hard to find the energy to keep going, even if you really want to.
Stress is 100% natural, designed to help us manage during fight or flight situations - like helping our predecessors escape from lions and tigers and bears (oh my!). I don’t know about you, but I can’t remember the last time I had to run away from a carnivorous beast.
Instead, we are dealing with chronic stress every day, all day. Work, family, relationship, health, and money stressors are just a few. Our bodies aren’t designed to be on high-alert all the time, which can cause serious negative impacts on our health. Disrupted sleep, moodiness, and serious health concerns can all be intertwined with stress.
You can do a lot to help mitigate the effects of stress and its impacts, including natural ones that our ancestors have been using for thousands of years like the adaptogens found in plants and herbs. In today’s episode, I’m revisiting an interview with Medical Herbalist, Paula Grainger, where we chat about what adaptogens are, her favorites to support women’s health, and how to get started with them.
Here’s a Peek at the Episode * [01:21] I’ve been fighting some germs and feel less than energetic. Here are my go-to tools to get going again. * [03:08] Meet Paula, who decided to make the jump from corporate marketing to Medical Herbalist while driving through London. * [06:37] The history of using adaptogens for managing stress. * [10:12] How Paula uses adaptogens with her clients, including some of her favorites. * [14:26] Using adaptogens for women’s health and inflammation. * [17:41] How to get started with adaptogens.
Show Resources * Get Paula’s book, Adaptogens: Harness the power of superherbs to reduce stress & restore calm * Watch my interview with Paula * Read this episode on the blog * Book a free consultation with me * Are you ready to stop drifting and start creating your dream life? Sign up for the Design Your Decade Workshop and get started today! * Let’s talk! Send me an Email or a DM on Facebook or Instagram.
Enjoy the Show? * Don’t miss an episode, follow on Spotify and subscribe via Apple Podcasts, Stitcher or RSS. * Leave me a review in Apple Podcasts.
In the Next Episode Coming Soon!
I talk a lot about being motivated to achieve the dreams of your Extraordinary Life, but have you ever stopped to think about what motivation really is?
While it may feel like motivation comes and goes, it actually lives within us all the time - and affects more parts of your day than you think.
If you want to harness your internal drive to go after what you really want, you need to understand what motivation is and how it works. That’s exactly what I’m sharing in this week’s podcast, the first in a series dedicated to helping you find your motivation to achieve your dreams.
Here’s a Peek at the Episode * [01:15] Do you really know what motivation is, or when it’s influencing you to act in a certain way? * [06:00] The different types of motivators that push us to take action every day. * [10:16] Demotivation: it isn’t always in your control. * [12:53] A tip for the next time you’re feeling unmotivated by something in your life.
Show Resources * Episode 50: Challenge Your Thinking to Create Change
- Read this episode on the blog instead.
- Book a free consultation with me.
- Are you ready to stop drifting and start creating your dream life? Sign up for the Design Your Decade Workshop and get started today!
- Let’s talk! Send me an Email or a DM on Facebook or Instagram.
Enjoy the Show? * Don’t miss an episode, follow on Spotify and subscribe via Apple Podcasts, Stitcher or RSS. * Leave me a review in Apple Podcasts.
In the Next Episode It's hard to stay motivated when you are stressed out, and we deal with a lot of stress every day. In the next episode, I interview a clinical herbalist to talk about adaptogens and how they can be a great tool for managing stress.
I’m three weeks into my family road trip vacation, and as I should know by now, life never goes according to plan. Since I’m always looking for the lessons life throws at me, this episode is dedicated to the things I’ve learned the past few weeks.
What can you learn from forest fires, dental emergencies, high altitudes, and mountain biking? It turns out a lot; listen in and find out how these things have affected my mindset and plans for the future. My lessons may even inspire you to look at things a bit differently, too.
Here’s a Peek at the Episode * [01:23] Lesson One: Go With the Flow * [04:29] Lesson Two: Make Time for Connection * [05:40] Lesson Three: You Are Not Your Achievements * [09:00] Lesson Four: Shake Things Up * [11:45] Lesson Five: Change Requires Change
Show Resources * Episode 50: Challenge Your Thinking to Create Change * Episode 15: A Different Way to Look at Productivity
- Read this episode on the blog instead.
- Book a free consultation with me.
- Are you ready to stop drifting and start creating your dream life? Sign up for the Design Your Decade Workshop and get started today!
- Let’s talk! Send me an Email or a DM on Facebook or Instagram.
Enjoy the Show? * Don’t miss an episode, follow on Spotify and subscribe via Apple Podcasts, Stitcher or RSS. * Leave me a review in Apple Podcasts.
In the Next Episode Have you ever thought about what motivation really is? In order to harness the power of the motivation that lives inside of you, first you need to understand what it is and how it works, which is exactly what the next episode is all about.
Every year, I look forward to summer. Long, lazy days spent outdoors and enjoying time with friends and family (finally!). Yet when the season arrives, inevitably I am just as busy as usual, if not more so! Trying to fit in all that “summer fun” while maintaining work and household responsibilities.
If this sounds all too familiar to you, then you need to make time to relax. In fact, we all need to relax every day to stay healthy, happy, and productive. Yes, you read that right - you need to take time to chill out so you can do more.
This short episode is packed full with the evidence you needed to convince you to finally take time for yourself, and tips on how to make it a regular practice this season (and every day).
Here’s a Peek at the Episode * [00:47] An important question for you. * [01:45] If you don’t feel like you have time to relax, this message is for you. * [04:28] Benefits of relaxing you may not have thought of. * [06:01] You need to relax for others. Seriously; here’s why. * [08:24] Bonus relaxation tips.
Show Resources * FREE downloadable resource for Reducing Stress & Increasing Relaxation in your day to day life.
- Read this episode on the blog instead.
- Book a free consultation with me.
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In the Next Episode I've been on a road trip for several weeks now, and (of course) not everything went according to plan. Listen to the next episode to hear the lessons that I learned these past few weeks, thanks to forest fires, olive pits, and more.
I’m back with another interview with an Extraordinary woman, who has defined what being bold is for herself and helps others find it in themselves and their businesses. Tracie Root is also a speaker, coach, bestselling author, and community builder.
Tracie shares how she went from working in the corporate world to living a meaningful, aligned life; and it all started with health coaching. Or did it? This interview will have you looking back over your life for those pivotal moments that you never saw coming (or weren’t ready for,) yet changed everything. It may even have you hoping for more bumps in the road to launch you into something bigger and better.
We talk about everything from what it means to connect to others, knowing yourself, and how to let your strengths shine. An inspiring and honest speaker, Tracie will have you feeling ready to tackle the day and your dreams.
Here’s a Peek at the Episode * [01:47] Meet Tracie, and hear how she fell into her calling as a coach. * [07:08] Learn how being BOLD surprisingly helped her grow her business during the pandemic. * [14:49] What building her business has taught Tracie about herself. * [20:04] Tracie defines what success looks like to her in life, as a mom, and in business. * [26:17] The perspective that Tracie has about life is what gets her through whatever challenges she comes up against. * [33:24] Tracie gives her younger self a bit of advice. * [37:54] She’s discovered what being bold means for her; here is how Tracie helps others find their own version of it.
Show Resources * Tracie Root’s link page * The Gather Community with Tracie Root * Read this episode on the blog instead. * Book a free consultation with me. * Are you ready to stop drifting and start creating your dream life? Sign up for the Design Your Decade Workshop and get started today! * Let’s talk! Send me an Email or a DM on Facebook or Instagram.
Enjoy the Show? * Don’t miss an episode, follow on Spotify and subscribe via Apple Podcasts, Stitcher or RSS. * Leave me a review in Apple Podcasts.
In the Next Episode Do you have plans to relax this summer? Or are the days packed to the brim with the usual work/life activities PLUS all the summer fun? If it's the latter, then you need to listen to the next episode. Finding time to relax every day is a necessity to stay healthy, happy, and productive, and the next episode will give you the tips to make that happen.
I was lucky enough to read an advance copy of Jenna Kutcher’s first book, How Are You, Really? (which you can get now) and I highly recommend it.
If you don’t know who Jenna Kutcher is, she’s the host of the Goal Digger Podcast, and leads by example for women who want to live a fulfilled life. This book is all about how to do just that. I loved the whole book, but this episode is a quick yet thoughtful one about a topic she spends a lot of time on: the importance of building a support network or system to help you grow and achieve your dreams.
I’m passionate about creating the environment you need to thrive in, and this includes the people you surround yourself with. Listen in as I reflect on Jenna’s experiences and insights, and share my own thoughts.
Here’s a Peek at the Episode * [00:55] What Jenna’s first book is all about. * [01:57] Tacos and Truth: the chapter that has me reminiscing on how my own friendships have evolved over time. * [05:28] How to keep friendships alive when we’re all so busy. * [08:22] The one question you can ask others to deepen your relationships. * [10:02] My favorite quote from the whole book.
Show Resources * Get the book, How Are You, Really? By Jenna Kutcher * Read this episode on the blog instead. * Book a free consultation with me. * Are you ready to stop drifting and start creating your dream life? Sign up for the Design Your Decade Workshop and get started today! * Let’s talk! Send me an Email or a DM on Facebook or Instagram.
Enjoy the Show? * Don’t miss an episode, follow on Spotify and subscribe via Apple Podcasts, Stitcher or RSS. * Leave me a review in Apple Podcasts.
In the Next Episode Coming Soon!
I’m always working on my thoughts and beliefs and how they are supporting or affecting what I want in my life. As a life coach, however, it’s a lot easier to do for others than myself. Since our thoughts and beliefs are often subconscious, it’s helpful to have an outside perspective to get those “aha!” moments.
I’ve worked with several coaches and mentors when I’ve been feeling really stuck, but right now I’m practicing on my own using something called “The Model”. It was created by Brooke Castillo, and it helps you understand how “your circumstances, thoughts, feelings, actions, and results work together”.
In this episode, I’ll explain more about the ideas behind The Model, along with examples you can apply right away to your own life. Plus, I’ve got four examples on how to shift the negative thought patterns that may be holding you back.
Here’s a Peek at the Episode * [01:02] The big reason you need to examine your thoughts. * [02:30] Do your circumstances impact the results in your life? The answer may surprise you! * [04:24] The freeing moment that I understood that I could change my life. * [05:30] Why limiting beliefs and negative self-talk are such a big deal. * [08:15] You can’t trust your feelings to give you the full story. * [09:25] How it all comes together to impact the actions you take and the results you get. * [13:32] Four tips to flip your negative thought patterns to more empowering, positive ones that will put you on the track to achieving your Extraordinary life.
Show Resources * Afformations by Noah St. John * Read this episode on the blog instead. * Book a free consultation with me. * Are you ready to stop drifting and start creating your dream life? Sign up for the Design Your Decade Workshop and get started today!
- Let’s talk! Send me an Email or a DM on Facebook or Instagram.
Enjoy the Show? * Don’t miss an episode, follow on Spotify and subscribe via Apple Podcasts, Stitcher or RSS. * Leave me a review in Apple Podcasts.
In the Next Episode How are you, really? That's the title of Jenna Kutcher's first book, and in the next episode I'm sharing an idea that she talks about in the book that I'm super passionate about: finding your community.
If someone were to ask you what you’re afraid of, what would you say? Heights? (I sure am!) Maybe you’d answer with spiders or dogs. Or would you go deeper, and blurt out “failure” or “hurting people’s feelings”? There is no right answer of course, but all types of fear hold us back in some way.
Recently, my fear of heights clashed with my love of mountain biking, and I had to cross a railway bridge over a river. I was terrified, and that fear somewhat tainted the ride up until I managed (somehow) to get across. In my coaching, facing fears comes up with each and every client because to keep growing and moving forward, they need to conquer the things keeping them stuck.
In this episode, I have ten strategies that you can use to help you overcome your fears of bugs or disappointment, both in the moment and for good.
Here’s a Peek at the Episode * [01:34] My big fear of heights, and how even talking about it makes me nervous! * [03:41] The fears you create for yourself are holding you back, but you can overcome them. * [05:13] Use your subconscious mind to work for you, instead of against you. * [08:17] The role your physical body has in managing fear. * [11:05] What you imagine becomes real. * [12:05] My favorite tool to get through fearful moments. * [13:37] A bonus tip!
Show Resources * Read this episode on the blog instead. * Book a free consultation with me. * Are you ready to stop drifting and start creating your dream life? Sign up for the Design Your Decade Workshop and get started today!
- Let’s talk! Send me an Email or a DM on Facebook or Instagram.
Enjoy the Show? * Don’t miss an episode, follow on Spotify and subscribe via Apple Podcasts, Stitcher or RSS. * Leave me a review in Apple Podcasts.
In the Next Episode As a life coach, it's easy for me to see where my clients' thoughts and beliefs are tripping them up. It's a lot harder to see in myself, though! This is something I've been working on, and in the next episode I'm sharing the exact method I use to examine how my own thoughts are supporting (or hindering) my results.
We are jumping right into this episode, which is a continuation of Episode 47: A Gentler Way to Go After Your Dreams. In the second half of my conversation with Nafissa, a coach, mentor, and healer, we switch gears to chat more about what it means to live a prosperous life. Prosperity is often linked to wealth, and while Nafissa admits she likes nice things, she is at a point in her life where prosperity has a deeper meaning.
She has moved beyond seeking upward mobility and levelling up, and is now more focused on strengthening her internal roots and leaving behind a legacy. For her, that means standing up for her beliefs and being conscious about the impact she has on others - both in a positive way. This episode will leave you thinking about how you show up in the world, and what you want to leave behind.
Here’s a Peek at the Episode * [01:27] What prosperity means to Nafissa now, in her fifties, compared to earlier in her career. * [05:37] From living the laptop life to becoming deeply rooted in herself, Nafissa shares her priorities in life personally, and in her business. * [12:58] How she is leaning into legacy as part of a prosperous life, without controversy or conflict. * [20:00] On her path to happiness, Nafissa has a goal to get to a point where external conditions don’t affect who she is internally, in a “leadership of self”.
Show Resources * Hear the first half of my interview with Nafissa in Episode 47: A Gentler Way to Go After Your Dreams. * Follow Nafissa Shireen & her horses on Instagram * Follow Believe and See Ranch on Facebook * Follow The Prosperous Woman on Facebook * Read this episode on the blog instead. * Book a free consultation with me. * Are you ready to stop drifting and start creating your dream life? Sign up for the Design Your Decade Workshop and get started today!
- Let’s talk! Send me an Email or a DM on Facebook or Instagram.
Enjoy the Show? * Don’t miss an episode, follow on Spotify and subscribe via Apple Podcasts, Stitcher or RSS. * Leave me a review in Apple Podcasts.
In the Next Episode What is your biggest fear? Whether it's heights like me, a fear of failing, or even the fear of change, the next episode brings you nine strategies you can use to overcome them. You deserve to live an extraordinary life; don't let those fears hold you back!
Most of us have secret dreams about what we want from our lives. You know, the big ones you’re afraid of saying out loud? Have you ever wondered why you keep them inside? Is it an embarrassment of wanting it? Fear that you can’t achieve it? Or because if you speak it out loud, you are going to have to work your butt off hustling and working 24/7 to achieve it?
In this episode, I’m interviewing Nafissa Shireen, a coach who has asked all of those questions of herself and more on the way to owning her dream ranch and a coaching business. Listen in for her take on what it takes to say those dreams out loud and make them come true. She shares a gentler way to go after your dreams, without settling for less nor breaking yourself in the process.
Here’s a Peek at the Episode * [02:45] Meet Nafissa, the non-business business coach who dreamed of owning a ranch, despite being afraid of horses. * [07:15] The reason she named the ranch “Believe and See”, and the importance of believing in your dreams. * [12:09] The secret, “obnoxious” dream that she finally said out loud. * [19:36] Nafissa’s advice for those who want to follow their dreams, but don’t believe achieving them is possible. * [24:06] How Nafissa dealt with her own curveballs, and how to deal with your own.
Show Resources * Listen to my experience working with Nafissa in Episode #2: Why I Hired a Coach * Follow Nafissa Shireen & her horses on Instagram * Learn more about Believe and See Ranch * Read this episode on the blog instead. * Book a free consultation with me. * Are you ready to stop drifting and start creating your dream life? Sign up for the Design Your Decade Workshop and get started today!
- Let’s talk! Send me an Email or a DM on Facebook or Instagram.
Enjoy the Show? * Don’t miss an episode, follow on Spotify and subscribe via Apple Podcasts, Stitcher or RSS. * Leave me a review in Apple Podcasts.
In the Next Episode Keep listening to my conversation with Nafissa, because in the next episode we are talking about prosperity and how it's so much more than wealth, and also the important difference between being broke and being poor.
We all know what it takes, more or less, to be successful. A lot hinges on following through with what you say you’re going to and maintaining the healthy habits to support you in reaching your goals and dreams. The next layer to creating a joyful and peaceful life is developing your personal psychology: stretching your mind!
No, I’m not talking about learning, thinking, or doing more with your mind. Rather, developing your mind is about clearing space in your mind and learning to control your thoughts and the chatter within it. With practice, you’ll find yourself less reactive and more in control of the thoughts chattering in the background.
This type of work is a practice (mastery isn’t the goal), and something that you can work into your daily life. In this episode, I’m sharing five practices you can use to strengthen and develop your mind.
Here’s a Peek at the Episode * [02:52] The practice that I’ve let slip recently, and that I miss starting my day with. * [04:57] Use your whole body to take control of your mind and find your flow. * [06:22] A solution if your mind never quits moving. * [08:22] Do you find it hard to concentrate on anything these days? Try this practice. * [09:42] This is a fun one! I’d love to hear your version of this practice.
Show Resources * The 75 Hard Challenge * Read this episode on the blog instead. * Try the Chopra App for meditation * Read more about my experience with meditation * Try these beginner yoga poses * Book a free consultation with me. * Are you ready to stop drifting and start creating your dream life? Sign up for the Design Your Decade Workshop and get started today!
- Let’s talk! Send me an Email or a DM on Facebook or Instagram.
Enjoy the Show? * Don’t miss an episode, follow on Spotify and subscribe via Apple Podcasts, Stitcher or RSS. * Leave me a review in Apple Podcasts.
In the Next Episode Do you have a big, crazy, wild dream that you keep hidden inside? It can be scary to speak your dreams out loud for many reasons, including being afraid that it won't come true. In the next episode, I'm interviewing a coach who once had a dream like that and who eventually found the courage to say it out loud, but also made it come true.
Have you ever noticed how easy it is to keep appointments and promises to others, but that we often struggle to stay true to our word when it comes to ourselves? When you keep breaking promises to yourself, your subconscious becomes distrustful of what you say you’re going to do and further sabotages your efforts to follow through.
It may sound strange that you may not trust that you’re going to do what you say you are, but it’s true. That’s why I’m sharing four ways you can rebuild that trust by consistently increasing your mental strength.
When your mind is strong, you can keep the promises you made to yourself that will help you create the extraordinary life you deserve.
Here’s a Peek at the Episode * [01:40] The way I failed at the mental-strength challenge I set for myself, and how I could have avoided it. * [06:24] The first two tips will challenge you to be consistent by starting small. * [09:15] The last two tips will help you take control of your mental and physical spaces, and what you let into your life. * [14:25] A gentle reminder to start where you are.
Show Resources * The 75 Hard Challenge * Read this episode on the blog instead. * Book a free consultation with me. * Join the waitlist for the next cohort of The Extraordinary Life Tribe. * Are you ready to stop drifting and start creating your dream life? Sign up for the Design Your Decade Workshop and get started today!
- Let’s talk! Send me an Email or a DM on Facebook or Instagram.
Enjoy the Show? * Don’t miss an episode, follow on Spotify and subscribe via Apple Podcasts, Stitcher or RSS. * Leave me a review in Apple Podcasts.
In the Next Episode Coming up is the next "layer" in taking control of your life and mind, and creating one that feels extraordinary. These daily practices can be done in as little as ten minutes a day, but will go miles in creating inner quiet and strength.
If you follow me on Instagram, you’ll see that I’m taking part in a challenge called “75 Hard”. It’s seventy-five days of being consistent with taking care of your body and mind, and while I’m quite sure there will be physical benefits, it’s really about becoming mentally stronger.
Doing anything new consistently is difficult, especially when our minds are wired to prefer the status quo. Even before I started the challenge, I caught myself making excuses. “Oh, next week is a better time to start”, or “I should prepare a bit more first.” I’m glad that I decided to start sooner rather than later, because I’m adjusting to what works (or doesn’t) along the way.
If starting something new (or staying consistent with it) is difficult for you, too, this episode will give you some insight into why and what to do about it. I’m sharing the five stages of change using the 75 Hard Challenge as an example, so you can stop procrastinating and start taking action on the things you really want to achieve in life.
Here’s a Peek at the Episode * [01:20] Realizing that I’d been procrastinating (making excuses) around things that were important to me. * [03:35] Re-developing your “do what you said you’re going to” muscle. * [07:15] The five mindset changes that occur when making lifestyle changes. * [11:00] The stage most people take too long on. * [12:39] The step that I’m in right now with the challenge. * [14:20] If you’re putting off starting something, these questions might give you a push in the right direction.
Show Resources * Listen to Episode 31: A Posture of Balance * The 75 Hard Challenge * Book a FREE Consultation with me * Read this episode on the blog instead * Are you ready to stop drifting and start creating your dream life? Sign up for the Design Your Decade Workshop and get started today!
- Let’s talk! Send me an Email or a DM on Facebook or Instagram.
Enjoy the Show? * Don’t miss an episode, follow on Spotify and subscribe via Apple Podcasts, Stitcher or RSS. * Leave me a review in Apple Podcasts.
In the Next Episode A big part of making changes is being consistent, but many people struggle with keeping the promises they make to themselves. If you find it easy to keep appointments and promises to others but not to yourself, achieving your dreams and goals will be pretty difficult... And the next episode will help.
Some words can carry hidden meaning and power, and “fitting in” is one of them. We all have a deep need to be seen, heard, and find where we FIT. As we move through the ages and stages of life, this need keeps popping up.
Taking it even further, I think we all want to feel comfortable within ourselves, too. A number of women I work with feel unsettled in who they are and where they belong in the world, especially as those ages and stages end. Starting or ending a new career, kids leaving the nest, or the end of important relationships can all contribute to the feeling of not belonging.
In this episode, I talk with an extraordinary woman who knows a lot about not always fitting in, but still following her dreams. Laurie is a movement instructor who got her Master’s degree in her fifties, teaches non-traditional yoga, and has taken up painting though she admittedly cannot draw. Now nearing sixty, she’s still loving what she’s doing and has found her community of people in those once uncomfortable spaces.
Laurie shares how she’s dealt with imposter syndrome and embraced what she loves to do, sprinkled liberally with her excitement about keeping her body moving (along with her clients’) into the senior years. Her energy is contagious, and you’ll end this episode feeling excited for where you might “fit in” next.
Here’s a Peek at the Episode * [01:33] Meet Laurie Broderick-Burr, movement instructor, mother, wife, painter, and lover of the great outdoors. * [03:37] Her approach to movement and why she doesn’t teach traditional yoga. * [10:44] How she went from a steady teaching career to learning how to teach movement classes entirely over Zoom (and loving it!). * [20:08] On making mistakes & overcoming perfectionism, something she still struggles with. * [23:11] What Laurie hopes she’s passed on to her daughter; and it’s not happiness. * [26:42] The moving words she wishes she could go back and tell her younger self. * [28:29] The surprising influences in her life, and the lessons they’ve taught her along the way. * [31:26] A reflection on how we always need our parents to have our back, no matter how old we get… and on the opposite side, how strange it is to let your children go as they become adults. * [34:57] Why embracing intuitive painting has helped her release some perfectionism and find a new place to fit in the world. * [40:22] Remembering that it’s okay to do something new to you, even if others have done it before. * [41:30] Bending the aging curve through movement and not limiting yourself.
Show Resources * Learn more about Laurie Broderick-Burr on her website or view her Teachable courses. * Read this episode on the blog instead. * Are you ready to stop drifting and start creating your dream life? Sign up for the Design Your Decade Workshop and get started today!
- Let’s talk! Send me an Email or a DM on Facebook or Instagram.
Enjoy the Show? * Don’t miss an episode, follow on Spotify and subscribe via Apple Podcasts, Stitcher or RSS. * Leave me a review in Apple Podcasts.
In the Next Episode Do you find yourself procrastinating on things that you know are going to make a positive change in your life, or that you really want to do? I've been guilty of this myself, and so I recently I took a big step to work on my mental toughness and stop putting those things off. Hear all about it in the next episode, "The Stages of Change".
When you’re faced with a high-stress situation in life, it can be all-consuming. Every moment may be challenging, and reminders of the situation pop up unexpectedly. It’s hard work to get through times like these (and you will), but sometimes you need a break from the constant, acute stress.
To find the strength and energy to overcome intense emotional stress, breaks from the bigness of the situation are essential, and that’s what this episode is all about. I’m sharing simple and unexpected ways you can find relief from the intensity and give yourself some gentle care.
These tips can be used anytime, not just in dire situations, and are excellent tools to keep on hand when the unexpected happens.
Here’s a Peek at the Episode * [01:00] Why we need these tools (even if everything is great right now) * [03:00] Embrace a small distraction. * [04:10] Let your imagination go. * [05:38] Relax with this unusual technique. * [07:38] Stop runaway thoughts by doing this. * [08:30] Trick your body into feeling better (this is my favorite technique). * [09:24] Self soothing ideas. * [10:02] Other resources to help you reduce stress.
Show Resources * Download my free PDF guide, Release: 24 Techniques to Beat Stress * Download You 2.0, a free guide with self-care ideas to reduce your stress * Listen to Podcast Episode #10 to hear the exact tools that I use for feeling good * Read this episode on the blog instead. * Are you ready to stop drifting and start creating your dream life? Sign up for the Design Your Decade Workshop and get started today! * Let’s talk! Send me an Email or a DM on Facebook or Instagram.
Enjoy the Show? * Don’t miss an episode, follow on Spotify and subscribe via Apple Podcasts, Stitcher or RSS. * Leave me a review in Apple Podcasts.
In the Next Episode Listen in as I interview Laurie, a woman who has a lot to say about moving through life, both physically and emotionally. Now in her sixties, she's living an extraordinary life where she still gets nervous about not fitting in, but won't let it stop her.
If one thing is certain about life, it’s that it’s full of surprises! Some are great, like an unexpected job offer, while others can be annoying (like I talk about in this episode), and others still just minor blips in the day.
No matter how well planned your day, week, or year is, challenges and changes are going to come up… and if you don’t know how to manage the potential stress that comes along with them, it can take its toll.
To help you stock your stress-busting toolkit, I’m sharing five ways to cope with stress so that you can manage those unexpected surprises with more ease and less worry. Stress is going to happen - so listen in to prepare for the next time it does.
Here’s a Peek at the Episode * [01:20] The annoying thing that’s been keeping me up at night (which then leads to the next worry in my mind.) * [03:30] Why knowing your stress triggers and responses is essential to planning for them. * [04:47] When problems and stresses seem too big, try this practical approach. * [06:00] If the same types of stress (or responses) keep happening, tip number three is for you. * [07:26] When you feel isolated or burdened by your stress, do this! * [08:10] This is the most important way to build resilience around stress, but it’s often the most neglected strategy.
Show Resources * Download my free PDF guide, Release: 24 Techniques to Beat Stress * Listen to Podcast Episode #10 to hear the exact tools that I use for feeling good * Read this episode on the blog instead. * Are you ready to stop drifting and start creating your dream life? Sign up for the Design Your Decade Workshop and get started today!
- Let’s talk! Send me an Email or a DM on Facebook or Instagram.
Enjoy the Show? * Don’t miss an episode, follow on Spotify and subscribe via Apple Podcasts, Stitcher or RSS. * Leave me a review in Apple Podcasts.
In the Next Episode If you’re experiencing more than just everyday stress, listen in to the next episode for strategies to help you manage acute emotional stress. You can get through this, and these tips will help lessen the impact.
Do you ever feel like you have the blahs? Nothing is motivating, exciting, or interesting. You have things to do but don’t feel like doing them, and you’re probably kind of cranky.
Even though I have all the tools to keep me motivated and striving for my goals, even I get like this sometimes. I think it’s just part of being human! There’s a lot going on in the world and our personal lives, and sometimes it’s hard to feel excited about things.
While it may be cathartic to wallow in self-pity for a day now and again, I know that I’d rather be out enjoying life. That’s why when I felt like I was in a rut last week, I looked deep into my toolbox for my tried-and-true tips to break that funk.
Listen in for my best five tips to get out of a rut before the mud hardens and you’re stuck for longer than you like. These are things you can do right now to break the doldrums and start feeling like yourself again.
Here’s a Peek at the Episode * [01:30] The reasons I was feeling unmotivated and uninspired last week. * [02:25] Give yourself a time out with these ideas. * [04:29] Learn to intentionally find inspiration again. * [06:49] Embrace the things you were once excited about (even if they no longer feel that way). * [09:02] Strategies to reduce the overwhelm of big things. * [10:12] Why taking care of your body matters, and how to do that when you’re tired and crabby. * [11:37] Some bonus tips and nuggets of wisdom.
Show Resources * Podcast #10: Tools for Feeling Good * Read this episode on the blog instead. * Are you ready to stop drifting and start creating your dream life? Sign up for the Design Your Decade Workshop and get started today!
- Let’s talk! Send me an Email or a DM on Facebook or Instagram.
Enjoy the Show? * Don’t miss an episode, follow on Spotify and subscribe via Apple Podcasts, Stitcher or RSS. * Leave me a review in Apple Podcasts.
In the Next Episode Life has a funny way of throwing us challenges and curveballs, and it can be easy to get stressed out over them. In the next episode I'm sharing five tips to help you manage life's stresses so you can be ready the next time you lock the keys in the car, the babysitter is late, or the dishwasher breaks down.
Life can feel too short sometimes, but not for the guest I’m interviewing this week. In this episode, I’m talking with an extraordinary woman who’s lived many lives in her sixty-five years and is still going! She is a ton of fun and has embraced the seasons and changes that she’s encountered in her life so far with curiosity and open arms.
Listen in to see how she has entered each stage of her life with creativity and joy. She’s been a dancer, mother of four, teacher, and now a chef and cooking instructor with her own school, The Cosmic Muffin School of Cookery. Each path seems to naturally continue from the one before it, as she consciously welcomes changes and tries new things in life to find a balance that works for her.
You’ll be inspired by Deborah’s vibrant story, personality, and message to her past self.
Here’s a Peek at the Episode * [01:41] Meet Deborah Costella, a woman who has lived (at least) four extraordinary lives. * [03:42] Learn how she stumbled into cooking for others, and how The Cosmic Muffin came to be. * [11:12] Deborah shares how she uses food to facilitate creativity and connection, and how it keeps her close to her family. * [20:33] Listen to the advice she’d give to her younger self to relieve past anxiety and stress, and how she chooses to approach life now. * [26:17] Like most parents, her four children are what she’s most proud of, but they aren’t the only way she defines success in her life. Here’s how Deborah measures success instead. * [32:17] What people can expect from Cosmic Muffin School of Cookery, in-person or online.
Show Resources * Learn more about Deborah and The Cosmic Muffin School of Cookery on her website. * Read this episode on the blog instead. * Are you ready to stop drifting and start creating your dream life? Sign up for the Design Your Decade Workshop and get started today!
- Let’s talk! Send me an Email or a DM on Facebook or Instagram.
Enjoy the Show? * Don’t miss an episode, follow on Spotify and subscribe via Apple Podcasts, Stitcher or RSS. * Leave me a review in Apple Podcasts.
In the Next Episode There's no reason to stay unmotivated, grumpy, and uninspired when you don't have to. Tune in to the next episode where I'm unpacking my toolbox of tips for when you're in a rut to help you get out.
When I dream of living an extraordinary life, it’s one that is overflowing with enthusiasm, engagement, and energy. In this episode, I’m sharing ten proven ways you can create all of this in your own life. I’m talking about the ten human drives that we can learn to activate in order to feel safe, secure, and satisfied.
Just like last week, I encourage you to follow along and score yourself on each of these drives to see where you’re at now and where you could use a little more spark. It's a great exercise to do when you feel like you're off track and need to find clarity and inspiration.
Are you ready to charge your life and reach your highest potential? Listen in and get started!
Here’s a Peek at the Episode * [01:25] What it takes to have an enthusiastic, energetic, and engaged life that you love. * [03:19] The five drives to activate to feel safe and secure in your life. * [06:11] The five drives to move you forward and experience more satisfaction. * [10:00] How you can use your score to inform the actions you take next to create an extraordinary life that radiates from within.
Show Resources * Book a call with me to find out if the Extraordinary Life Tribe 2022 cohort is for you. Don’t wait long! We start in April. * Did you miss the episode about the 6 high performance habits? Listen to it here. * Read this episode on the blog instead. * Are you ready to stop drifting and start creating your dream life? Sign up for the Design Your Decade Workshop and get started today!
- Let’s talk! Send me an Email or a DM on Facebook or Instagram.
Enjoy the Show? * Don’t miss an episode, follow on Spotify and subscribe via Apple Podcasts, Stitcher or RSS. * Leave me a review in Apple Podcasts.
In the Next Episode We’re back with another extraordinary woman next week. She’s lived many different lives and walked a variety of paths so far in her life, and she is a ton of fun. Join me in the next episode for some laughter and life lessons from someone who’s determined to live her version of an extraordinary life.
Are you coasting through life, reacting to what happens instead of making things happen? Or are you waiting for the right time, a sign, or motivation to magically appear before you take control of achieving your dreams? If so, this is the episode for you.
I’m sharing the six habits that the most successful people in the world have in common, and I’m asking you questions to score yourself against them. These habits aren’t meant for only CEO’s and elite athletes - they’re for anyone who wants to take control of their life and start living in alignment with their dreams and goals.
Maybe you want to be closer to your partner or children, pursue a hobby, or have dreams of traveling the world. Perhaps your successful life includes deeper spirituality or feeling healthy in your body. Whatever it is you want, I can give you a map to get there… but if you don’t know where you’re starting from, the map is of no use.
Your answers to the questions in today’s episode will help you identify where you are now, and give you a way to track your progress towards everything you’ve always wanted.
Here’s a Peek at the Episode * [01:50] Why my coaching clients’ goals often shift over the year, and why that’s okay. * [04:24] Back to the map analogy, and how it relates to tracking my own habits. * [07:02] Habit 1: Seeking Clarity * [07:52] Habit 2: Generating Energy * [09:02] Habit 3: Raising Necessity * [10:28] Habit 4: Increasing Productivity * [12:12] Habit 5: Developing Influence * [13:00] Habit 6: Demonstrating Courage * [14:31] How the High Performance Habits make you more open to opportunities. * [16:10] An invitation to join the 2022 Extraordinary Life Tribe cohort.
Show Resources * Book a call with me to find out if the Extraordinary Life Tribe 2022 cohort is for you. Don’t wait long! We start in April. * Read this episode on the blog instead * Are you ready to stop drifting and start creating your dream life? Sign up for the Design Your Decade Workshop and get started today!
- Let’s talk! Send me an Email or a DM on Facebook or Instagram.
Enjoy the Show? * Don’t miss an episode, follow on Spotify and subscribe via Apple Podcasts, Stitcher or RSS. * Leave me a review in Apple Podcasts.
In the Next Episode If you loved the six high-performance habits, you're going to love what comes next! In the next episode I'm sharing the ten human drives that are essential to creating an enthusiastic, energetic, and engaged life you love.
Two weeks ago I shared what you can do to help uncover your big dreams if you haven’t discovered them yet. After I recorded the episode, though, I couldn’t stop thinking about it. I finally realized what was bugging me… I need to talk about what a “big dream” is!
That’s why I’m pulling back the curtain on my own dreams in this episode, sharing how I discovered them, and what I do each day to make them come true. I also let you in on a not-so-secret secret about my dreams that’s going to encourage you to jump in and start imagining yours.
Here’s a Peek at the Episode * [01:00] The two lists I create every morning, and how they directly influence my dreams. * [03:57] What it means to live with intention when it comes to your dreams, using mine as an example. * [05:23] My big dream for my business, and how I’m living into it every day. * [09:00] Why we always need to keep moving to achieve - or find - our dreams.
Show Resources * Go back and listen to Episode 34: What if You Don’t Have a Dream? * Are you ready to stop drifting and start creating your dream life? Sign up for the Design Your Decade Workshop and get started today! * Learn more about the Extraordinary Life Tribe 2022 cohort, beginning in April, and join a FREE Group Coaching session or book a call with me now. * Read this episode on the blog instead
- Let’s talk! Send me an Email or a DM on Facebook or Instagram.
Enjoy the Show? * Don’t miss an episode, follow on Spotify and subscribe via Apple Podcasts, Stitcher or RSS. * Leave me a review in Apple Podcasts.
In the Next Episode I can give you the perfect map to get you to your dreams, but if you don't know where you're starting from you'll never get there. In the next episode, I'm sharing the six High Performance Habits, and how you can use them to discover where you're at right now, and how they can keep you on track as you create your extraordinary life. If you feel like you're just floating through life on auto-pilot, this is a must-listen!
There are very few of us who’ve led charmed, easy lives. Looking back on the life you’ve lived so far, I bet there are many challenges and unexpected obstacles that have got in your way. And yet here you are, the wonderful person you are, in part because you overcame those things. Yet for some reason, when we are looking forward to a big goal or dream, we don’t expect the unexpected. And when it inevitably happens, it can be devastating in the moment.
In today’s podcast, I’m interviewing an extraordinary woman who dreamed of being a writer as a child. Today, that dream has come true, though not without walking a winding path with unexpected surprises. As she says, her path wasn’t linear, but everything happens for a reason.
I hope you come away from this podcast with the gentle reminder that the path you are on is meant to be enjoyed, and that you’ll get where you need to be in the end.
Here’s a Peek at the Episode * [02:00] Meet Patricia White, a mother, wife, writer, and editor. * [02:49] The roundabout way Patricia (eventually) became a writer. * [07:49] Learn how Patricia is turning her grandparents’ love story into a novel, and the big dreams she has for it. * [12:50] If you want to become a writer (of any kind), this is Patricia’s advice to you. * [13:58] How she reconciled stopping writing while her daughter was young. * [16:25] The challenge of balancing life, dreams, and hobbies, and what’s working for her right now. * [21:43] The surprising influence of Patricia’s daughter on her life, and what she learned from her. * [25:30] Why she believes that everything happens for a reason.
Show Resources * Learn more about the Polka Dot Powerhouse networking group * Connect with Patricia on LinkedIn or on her freelancing site. * Read this episode on the blog * Are you ready to stop drifting and start creating your dream life? Sign up for the Design Your Decade Workshop and get started today! * Let’s talk! Send me an Email or a DM on Facebook or Instagram.
Enjoy the Show? * Don’t miss an episode, follow on Spotify and subscribe via Apple Podcasts, Stitcher or RSS. * Leave me a review in Apple Podcasts.
In the Next Episode Ever since I recorded Episode 24 I've been thinking about those who haven't discovered their big dreams yet. Since I DO know what my dreams are, I've decided to pull back the curtain and let you peek into how I'm making my dreams come true... and how you can follow my lead.
I work with a lot of inspiring women who have big dreams and ideas for their lives. But did you know that I work with just as many amazing women who aren’t sure what they want from their lives quite yet?
Even if you don’t know what your big dreams are right now, you still have the potential to live an extraordinary life. Creating your dream life starts with imagining what it could be, and in today’s episode I’m sharing ways that you can tap into those hidden dreams you have inside.
If you have a desire to be, do, or have something, then the opportunity exists for you to pursue it. You just need to be open to seeing it.
Here’s a Peek at the Episode * [03:25] What if you don’t want your current passions or hobbies to be front and center in your dream life? * [04:50] Why hand-me-down beliefs could be holding you back. * [08:46] Five questions to help you find your dream. * [10:06] When I look back on my life, this one thing has always come naturally to me. * [12:01] How to use these tips to start taking action and uncover your big dreams.
Show Resources * Download the free Journaling Exercises to go with this episode. * Join in the FREE Group Coaching Call on Thursdays (through March 24, 2022) * Find out how the next cohort of The Extraordinary Life Tribe program can help you create the life you’ve always wanted & book a Free 1 Hour Consult with me.
- Are you ready to stop drifting and start creating your dream life? Sign up for the Design Your Decade Workshop and get started today!
- Read this episode on the blog
- Let’s talk! Send me an Email or a DM on Facebook or Instagram.
Enjoy the Show? * Don’t miss an episode, follow on Spotify and subscribe via Apple Podcasts, Stitcher or RSS. * Leave me a review in Apple Podcasts.
In the Next Episode I'm back with another interview with another Extraordinary Woman. This time, I'm talking to a writer who has followed her passion from childhood and is now working on her first novel. Her path has been a winding one, but she's yet another example that no matter what life throws at you, you can achieve your dreams.
When you’re biking a narrow trail on the edge of a cliff, you’re supposed to keep your eyes on the trail. Why? Because your bike will go where you’re looking. If you want to stay on the trail, look at the trail. Optimism is the same thing! Focus on what you want to happen, not the bad things that might happen, and you’re more likely to get them.
Just this week I came up against an unexpected obstacle, and I could’ve had a little temper tantrum and complained that “this kind of thing always happens to me!”. Honestly, I was annoyed and embarrassed about it all, but rather than throw myself off the cliff I chose to look for the positive side of the situation. I stayed on the trail heading towards my goal.
In today’s episode I’m sharing everything about optimism. Listen in to learn how it influences the path of your life, and how you can learn to be more optimistic starting today.
Here’s a Peek at the Episode * [00:30] The embarrassing mistake that derailed my plans, and how it influenced this week’s podcast. * [02:20] Why it’s not “delusional” to look for the bright side of things. * [05:12] Why optimism is the obvious choice when faced with a problem. * [06:47] The reason some people are pessimistic about things. * [09:14] Some statements about optimists that might surprise you. * [10:14] What optimism is NOT. * [11:30] The empowering nature of optimism, and how to become more optimistic. * [14:40] How I can help you use optimism to achieve your extraordinary life.
Show Resources * Hear me talk about being easy on yourself on Instagram or in the Women’s Wellbeing Facebook Group. * Twelve and a Half: Leveraging the Emotional Ingredients Necessary for Business Success by Gary Vaynerchuk * Listen to the interview with Kai Deering, where she talks about changing her irritable mindset * Join in the FREE Group Coaching Call on Thursdays (through March 24, 2022) * Find out how the next cohort of The Extraordinary Life Tribe program can help you step into your future self. * Read this episode on the blog
- Are you ready to stop drifting and start creating your dream life? Sign up for the Design Your Decade Workshop and get started today!
Enjoy the Show? * Don’t miss an episode, follow on Spotify and subscribe via Apple Podcasts, Stitcher or RSS. * Leave me a review in Apple Podcasts.
In the Next Episode The idea of living an extraordinary life is pretty amazing, but what if you don't know what that would look like for you? What if you don't have a dream in mind? It's okay to want more from your life even if you don't know what that looks like yet! We all have to start somewhere, and in the next episode I'm sharing ideas on how you can start to uncover the dreams that are hiding inside.
In the busyness of life and all of the changes that the pandemic has thrown at us in the past two years, indulging in your passion may not seem practical. At least, that’s what some women were feeling in The Extraordinary Life Tribe last year. They felt guilty wanting more from life when they were already struggling with homeschooling, working from home, and the constant changes to public health rules. Not to mention regular work and family life!
In today’s episode, I interview Aria DiSalvio, a wife, mother, and musician who has struggled with those exact feelings. She joined The Extraordinary Life Tribe last year to find clarity on what she wanted her suddenly-paused musical career to look like, and came away feeling more confident in who she is now and who she wants to be moving forward.
Listen in as we chat about following her passion for music, the lessons she’s learned over the past year, and how she’s raising her children to “go big” with their dreams, too.
Here’s a Peek at the Episode * [01:13] How the pandemic made Aria question her path as a musician. * [06:11] What she’s learned to embrace more of in the past year. * [11:00] The way she fit music into her daily life even when it wasn’t always practical. * [13:37] The traits that she hopes to pass on to her own children when it comes to following their interests. * [18:47] How she’s now approaching life with the mindset of “If they can do it, I can do it, too.” * [24:44] What The Extraordinary Life Tribe meant to her this past year, and the surprising things she got out of the experience.
Show Resources * Find Aria on her website, www.ariadisalvio.com and Instagram @ariadisalvio. * Find out how the next cohort of The Extraordinary Life Tribe program can help you step into your future self. * Read this episode on the blog
- Are you ready to stop drifting and start creating your dream life? Sign up for the Design Your Decade Workshop and get started today!
Enjoy the Show? * Don’t miss an episode, follow on Spotify and subscribe via Apple Podcasts, Stitcher or RSS. * Leave me a review in Apple Podcasts.
In the Next Episode Do you see the glass as half full or half empty? I hope you said "half full", because optimists have a much higher quality of life compared to pessimists. In the next episode, I'm sharing all the reasons we should look for the bright side of things, as well as how you can start living a more positive life today.
Balance. It’s a word that gets tossed around a lot in the coaching world but especially in life as a woman. “How do you balance it all?” “How can I find balance between love, life, kids, and career?”
Today’s episode talks about TWO types of balance, and what it really means.
You’ll hear from Sue Butzow, a postural therapist, about the balance of the physical body, and also how she’s becoming more accepting when life throws her curveballs… like how she’s trying to build a business while her children are leaving the nest.
Life will never stop changing; it’s how we respond to those changes that matters the most.
Here’s a Peek at the Episode * [01:48] How Sue discovered the Egoscue Method (and what “Egoscue” is, exactly). * [12:47] Learn how to tell if your own body is out of alignment. * [18:33] What surprised Sue the most about building a business, and the lessons she’s learned. * [25:57] The advice Sue would give to her younger self. * [28:07] How her husband influences her to go all-in, even when things are difficult. * [30:36] She shares how embracing her own ten year dreams has helped her keep perspective through life’s unexpected twists.
Show Resources * Learn more about Sue Butzow and her services. * Find out how the next cohort of The Extraordinary Life Tribe program can help you step into your future self. * Read this episode on the blog
- Are you ready to stop drifting and start creating your dream life? Sign up for the Design Your Decade Workshop and get started today!
Enjoy the Show? * Don’t miss an episode, follow on Spotify and subscribe via Apple Podcasts, Stitcher or RSS. * Leave me a review in Apple Podcasts.
In the Next Episode What happens when you've been living your dream life as a musician and a pandemic shuts your whole world down? Listen in as I interview an extraordinary woman who was faced with this question, and who learned to follow her musical passion even when it didn't always feel practical.
In today’s episode, I interview Tina Short, an artist living her version of an extraordinary life. Through parenting twin boys, divorce, and finding her path as an artist, she’s come up against many obstacles. Yet through it all, she’s stayed committed to growing and staying true to herself.
In this inspiring interview, we chat about following your passion, what it means to be an artist, breaking negative parenting cycles, and the power of community. Yes, we covered a lot!
Listen now to hear how she’s found connection and happiness, even when life gets hard.
Here’s a Peek at the Episode * [02:31] How Tina found her path to being an artist. * [09:42] Finding confidence as an artist and in life. * [17:25] Tina shares how she connects with her artist’s voice, and how she sees her role as an artist. * [23:11] The advice she’d give to her younger self, and to those just starting out as artists. * [28:13] We chat about balancing life, passions, parenting, and relationships. * [38:21] Tina reflects on why she was so hard on herself as a child, and how that affects her parenting today. * [44:42] How she views the “backward gift” of experiencing trauma in her life.
Show Resources * Feel the Fear and Do It Anyway by Susan Jeffers * The War of Art, by Steven Pressfield * Bringing Home the Dharma by Jack Kornfield * Find Tina on Instagram or her website * Read this episode on the blog
- Are you ready to stop drifting and start creating your dream life? Sign up for the Design Your Decade Workshop and get started today!
Enjoy the Show? * Don’t miss an episode, follow on Spotify and subscribe via Apple Podcasts, Stitcher or RSS. * Leave me a review in Apple Podcasts.
In the Next Episode Coming up next is another interview with another amazing woman. Sue has been part of my Extraordinary Life Group Program for the past year, and I've also been a client of hers for some time! She's a postural therapist, so we talk about what it means to feel good in your body; but also what it means to feel good in your life.
Some people just seem to go for it, don’t they? It’s almost like they were born with confidence and know exactly what they want and how to get it. I do think some people are born with a little extra oomph, but everyone deserves to feel confident in who they are and where they’re going in life.
When you lack inner confidence, none of the strategies, ways of thinking, habits, and practical tips to improve your life and feel better about yourself will change much at all. It really has to start with YOU, the deep down, authentic person you are inside.
The good news is that you can find that true-you and develop inner confidence whenever you decide to, and in this episode I share the two keys to finding it. Because once you are confident in who YOU are, you can get out there and start taking action to create the life you’ve been dreaming of.
Here’s a Peek at the Episode * [01:58] Why your values are the building blocks of inner confidence. * [04:05] Living into your values creates a life of integrity and alignment. * [05:59] How to strengthen your confidence muscle. * [09:09] The first step to building confidence is taking action. Here’s why. * [10:29] Where will you be in ten years if you start working on your inner confidence now?
Show Resources * Learn more about the upcoming Extraordinary Life Tribe Program * Read this episode on the blog
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Stop drifting and start creating your dream life in the Design Your Decade Workshop
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Find me on Facebook and Instagram
- Schedule a call with me
Enjoy the Show? * Don’t miss an episode, follow on Spotify and subscribe via Apple Podcasts, Stitcher or RSS. * Leave me a review in Apple Podcasts.
In the Next Episode In the next episode, I’m interviewing an extraordinary woman who is living her version of an extraordinary life. I first met Tina while our children were in preschool, but we lost touch once the kids went off to elementary school. I still follow her on social media though, where I’ve witnessed her personal struggles, been in awe of the art she creates, and watched her overcome and keep growing.
Join me and Tina as we talk about how she balances a full life as a mom and artist, and the lessons she's learned along the way.
I talk a lot about why you should set big goals for yourself and how to achieve them faster, but along with those big dreams comes the reality of how to fit them into your already busy life. There are kids to raise, dogs to walk, groceries to shop for, and jobs to go to.
I get it! It can feel like it’s a lot to take on.
That’s why in this episode I’m telling not only that you shouldn’t take on everything, but how to take on what matters. Like your dreams.
I’m sharing ten ways you can work on your dreams without feeling overwhelmed, so you can get more of what you want in life, faster.
Here’s a Peek at the Episode * [01:19] You aren’t alone in feeling overwhelmed with balancing life and your big dreams. * [02:45] The most important tip that you should come back to again and again. * [05:34] Why scheduling quality time is essential for your goals. * [07:44] The reason saying “no” helps build trust in yourself. * [13:35] This will free up your time to do what matters the most. * [16:10] A gentle reminder about what a balanced life really means.
Show Resources * Learn more about the upcoming Extraordinary Life Tribe Program * Read this episode on the blog * Listen to the episode where I talk about the Pareto Principle * Listen to Episode 27 to hear more about why goals are like a college curriculum. * Find me on Facebook and Instagram * Schedule a call with me
In the Next Episode It takes a lot of confidence to go after what you want in life, and that's exactly what I'm talking about in the next episode. Join me to learn the keys to discovering your inner confidence, living your truth, and creating the extraordinary life you deserve.
I know, I talk about goals a lot. They’re so important to creating your dream life because they give you a direction to go in. After all, how can you get where you want to go without a map to guide you?
But having a roadmap isn’t the only reason you should set great goals for yourself. The right goal holds a lot of power, and in today’s episode I’m sharing seven surprising reasons you should set goals. Yes, this episode is timed perfectly with the New Year, but goals should be part of your life all year long - and this episode will tell you why. (Number five is one of my favorites!)
Have a listen, then sit down and write yourself some goals!
Here’s a Peek at the Episode * [01:16] Why setting goals is like getting through college. * [03:23] Seven surprising reasons to set goals. * [05:50] The way goals can help you manage your to-do list. * [07:15] An invitation to see faster success with your goals.
Show Resources * The Success Habits Reboot starts on Thursday, January 13th * Learn more about the upcoming Extraordinary Life Tribe Program * Read this episode on the blog * Find me on Facebook and Instagram * Schedule a call with me
In the Next Episode This episode was all about WHY you should set goals for yourself, and I hope you're excited to start dreaming big! But along with those big dreams comes the reality of how to fit them into your already busy life. There are kids to raise, dogs to walk, groceries to shop for, and jobs to go to...
You aren't alone in feeling that's a lot to take on, and in the next episode I'm sharing ten (yes, ten!) ways that you can work on your dreams without feeling overwhelmed in the process.
Have you ever wondered how some people seem to have everything they dream of, while for others their dreams remain unrealized or forgotten entirely?
It’s not about luck, it’s not about genetics, and it certainly isn’t closing your eyes and wishing.
Rather, it’s all about STRATEGY.
Taking strategic action is essential to achieving your dream life! In this episode, I’m sharing seven strategies you can use now to help turn your dreams into reality, so you can stop dreaming and start creating the life you want.
Be sure to listen to the end of the episode, when I share three ways you can get strategic (with me!) about your goals this year.
Here’s a Peek at the Episode * [01:18] Understand what is important to you by connecting to your core values * [04:45] Using your time wisely with the 20/80 rule * [05:58] Define your goals with Google Maps in mind * [08:10] What to do when the unplanned happens * [09:45] How embracing your imagination can create energy and motivation * [11:17] The win-lose trade-off * [12:52] The key to implementing the seven strategies
Show Resources * Dare to Lead by Brené Brown * Dare to Lead Values List * Design Your Decade Workshops (Live & DIY versions!) * The Success Habits Reboot starts on Thursday, January 13th * Learn more about the upcoming Extraordinary Life Tribe Program * Read this episode on the blog * Find me on Facebook and Instagram * Schedule a call with me
In the Next Episode I talk a LOT about setting goals, and you probably know they are important to achieving an extraordinary life. But have you ever thought about why they are so important? When you set a great goal, it acts as a lot more than a finish-line that you are trying to cross. Listen to the next episode for seven reasons you should set goals (that you probably never thought of).
Do you want to reach your dreams faster? Of course you do! So why does it feel like it’s taking so long? One reason might be because you haven’t uncovered your BIG dreams yet.
It’s essential to be crystal-clear on what your dreams are before you start thinking about your goals, next project, or new year resolutions; because if you haven’t envisioned how you want your life to be, how do you go about creating it?
In this episode, I’m sharing six questions to ask yourself that will help you get clear on where you want to go, what might be holding you back, and the next steps you need to take to achieve your dream life.
So grab your journal, and start dreaming!
Here’s a Peek at the Episode * [01:47] The biggest (and hardest) question you need to answer before you go after your dreams. * [02:51] Who’s dreams are you chasing? * [05:10] This practice is my biggest motivator, even when faced with the toughest tasks on the way to my dreams. * [06:18] The biggest reason I encourage you to envision your dreams ten years from now. * [10:09] Steps you can take over the holidays and into the new year to achieve your goals faster.
Show Resources * Design Your Decade Workshops (Live & DIY versions!) * Read this episode on the blog * Find me on Facebook and Instagram * Schedule a call with me
In the Next Episode Have you ever wondered how some people seem to have everything they dream of, while for others it remains out of reach? In the next episode, I’m going to show you why it’s not a matter of good genetics or luck, but rather all about the strategies you use. I’ll even share seven proven strategies to help you turn your dreams into reality.
Most of the women I work with desire deeper connections in their lives. They want to feel closer to their partner, children, and even their friends, but aren’t sure how to make it happen.
The truth is that most of our interactions with others are reactions or habits. Someone says “good morning” to you, and you reply the same. Your partner kisses you as they hand you your coffee (how sweet!), and you say “love you”. There’s nothing wrong with this, but there is another way to connect, too. With intent.
When you learn to connect with intention, your relationships with your loved ones (and everyone else) will become easier, happier, and deeper. It just takes a little positivity.
Here’s a Peek at the Episode * [01:19] What is positive projection? * [03:02] The quote about positive intent from Brené Brown that blew my mind. * [05:53] A real life example of how I could use boundaries and the power of positive intent with my husband today. * [08:50] The second part of positive intent that I chose to lean into instead, to create a closer connection between us.
Show Resources
- The Gather Community Winter Celebration
- LIVE Design Your Decade workshop: More dates added!
- The Charge, by Brendon Burchard
- The Five Love Languages, by Gary Chapman
- Read my post about using the Five Love Languages
- Dare to Lead by Brené Brown
- Read this episode on the blog
- Find me on Facebook and Instagram
- Schedule a call with me
In the Next Episode
When you’re living your life with momentum, it means you’re doing a little more every day to move closer to what you want… and do less of what’s holding you back.
It sounds so simple, yet many of us struggle to maintain momentum even when we briefly find it. It’s frustrating to find yourself in the groove, only to lose it a short time later! So why does it keep happening?
In today’s episode, I’m sharing four reasons that you fail to create momentum, four fears that are slowing you down, and the positive solutions to counteract them. Once you learn to create momentum, achieving your goals and creating your extraordinary life will be easier (and more fun) than ever.
Here’s a Peek at the Episode * [02:30] How to measure your momentum. * [03:58] Four ways people fail when they’re trying to create momentum in their lives, and the positive solutions to replace them with. * [10:10] Four fears that could be slowing down your momentum, and ways to work through them. * [16:11] A surprise Design Your Decade testimonial.
Show Resources * The Gather Community Winter Celebration: DECEMBER 10, 2021 * LIVE Design Your Decade workshop: DECEMBER 14 & 15, 2021 * DIY Design Your Decade workshop * Read this episode on the blog * Find me on Facebook and Instagram * Schedule a call with me
In the Next Episode In the next episode, I'm sharing how you can become more intentional in connecting with the people in your life, so you can create the relationships you want.
Your beliefs in who you are and what you can accomplish have everything to do with how successful you are at creating your extraordinary life. Now is the perfect time to start thinking about your own.
During the holiday season you’ll be seeing more of your family and friends, and these people are the basis for most of the beliefs you have about yourself. Yet these beliefs may not support the life you’re craving, because rather than creating them yourself, they were passed on to you.
In today’s episode, I’m sharing the three main beliefs that successful people have, along with ways you can cultivate them each and every day in your own life. As you listen, I encourage you to examine the beliefs you have now, and consider if they are true for you.
The sooner you realize that you DO have control over your thoughts and beliefs, the sooner you can move forward and start creating the life that you want.
Here’s a Peek at the Episode * [03:03] Why do your beliefs impact your success? * [05:00] Learn to believe in yourself and your ability to succeed. * [08:15] Reasons why you need to believe in others, too. * [12:02] Your belief in the future inspires success in the present. * [15:06] 3 ways to nurture and increase these beliefs in your everyday life.
Show Resources * The Gather Community Winter Celebration: DECEMBER 10, 2021 * LIVE Design Your Decade workshop: DECEMBER 14 & 15, 2021 * DIY Design Your Decade workshop * Read this episode on the blog * Find me on Facebook and Instagram * Schedule a call with me
In the Next Episode With momentum being one of the ways you can support the beliefs you need to be successful, as well as being one of the High Performance Habits, it is exactly what I’ll be talking about next. Listen to next week’s episode where I’ll be sharing ways you can create a mindset for momentum.
It’s Thanksgiving here in the United States, which is a time to slow down and be grateful for what you have. Despite the season, I hadn’t planned on doing an episode on gratitude, until I realized how much it’s affected my life for the better.
Yes, I found myself being grateful for my gratitude practice!
Since I began practicing gratitude each day, my life has become more joyful, peaceful, and abundant - and I want that for you, too! That’s why this episode is all about simple ways to integrate gratitude into your daily life.
Listen now for my 6 best tips on creating a daily gratitude practice.
Here’s a Peek at the Episode * [01:00] Feel the immediate effects of gratitude. * [01:42] How (and why) gratitude works. * [03:16] Six different ways you can practice gratitude each day. * [08:27] The “embarrassing” gratitude habit I passed on to my daughter.
Show Resources * Podcast Episode #1: What I Learned from 591 Days of Gratitude * LIVE Design Your Decade workshop: DECEMBER 2021 * DIY Design Your Decade workshop * Read the blog * Find me on Facebook and Instagram * Schedule a call with me
In the Next Episode Have you ever wondered what beliefs you need to move forward and create your extraordinary life? In the next episode, I’m sharing a presentation that I did at an event that will help you think about where your beliefs come from, and how you can create new, supportive ones for the future.
Once upon a time, we were driven by just two things: the need for food and shelter. But in today’s modern, digital world, there is a lot more that we need to feel fulfilled. Just ask any of my clients when they first come to work with me; they have a good life by anyone’s standards, but still feel stuck. They are dreaming of something more.
One way to feel inspired in your life again is by introducing newness into your life.
Adding new things is also one way to activate the first Human Drive, control, as defined by Brendon Burchard in his book, The Charge. Today’s episode is the first of ten where I’ll introduce the ten Human Drives that you can tap into, so that you can feel empowered to show up and create the extraordinary life you’ve been dreaming of.
Here’s a Peek at the Episode * [01:19] What is the drive for control? * [02:45] A less obvious way to activate the drive for control: controlling the new. * [04:09] How I started a snowy vacation with one set of expectations, and ended up doing the opposite. * [12:00] How “controlling the new” inspired big feelings for me that lasted for weeks. * [15:05] An invitation to be inspired by new things in your own life.
Show Resources * Find out more about my Individual and Group Coaching Programs. * The Charge, by Brendon Burchard * LIVE Design Your Decade workshop: DECEMBER 2021 * DIY Design Your Decade workshop * Find me on Facebook and Instagram * Schedule a call with me
In the Next Episode In next week's episode, I'll be sharing six steps to integrating gratitude into your daily life. These tips will help you create a gratitude practice that fits your lifestyle, so you can benefit from better relationships, a more positive outlook, and even help you get more of what you want out of your life.
The women that I see creating extraordinary lives aren’t unusual people. They haven’t been climbing the Himalayas or heading Fortune 500 companies, or unlocking hidden mysteries of the human body. They are the same people you see at the grocery store, driving their kids to soccer practice, or helping their aging parents with yard work. They really are people just like you.
Still, it can be hard to envision what an “extraordinary life” might look like if you have been living a comfortable life in the status quo for years (or decades!). But it’s okay to want more out of your life.
I consider an extraordinary life to be one that lifts you out of your comfort zone in pursuit of growth, joy, and purpose. So to give you a better idea of what that might look like for you, this podcast shares the components of an extraordinary life and the types of women who are pursing their own. (Hint: she’s a lot like you!)
Here’s a Peek at the Episode * [01:16] After a certain age, do women really want to achieve more? * [02:55] What things the women I work with all have in common. * [07:16] The one thing women pursuing an extraordinary life worry about the most. * [10:23] What holds some women back from following their dreams.
Show Resources * The doors to the next cohort of The Extraordinary Life Tribe are open! Join me and an incredible community of other like-minded women moving out of their comfort zones and into their extraordinary lives with the support of each other. * Podcast #16: Three Ways to Develop Influence * Podcast #17: How to be Courageous in Life * Connect with your dreams and find clarity on where you want to go next in the DIY Design Your Decade Workshop. * Schedule a call with me.
In the Next Episode In the next several episodes, I’ll be talking about how you can activate the ten human drives so that you can create an engaged, challenging, joyful, connected, and meaningful life.
I’m really excited about this week’s podcast, because I am interviewing Kai Deering, a fellow entrepreneur I’ve really connected with during the pandemic. She’s been sharing about her own routines and habits lately, so I brought her onto the show to talk about them.
What I love about Kai is that she isn’t afraid to break the rules when it comes to creating her extraordinary life. She’s crafted a life that not only works with her personality and lifestyle, but one that supports her goals and dreams.
Listen in for a unique perspective on making habits work for you.
Here’s a Peek at the Episode * [01:22] Meet Kai! * [03:55] The taboo morning “rules” that Kai breaks every day * [07:12] Learn how Kai ends her days with positivity and her trick to falling asleep faster. * [09:45] The lessons she’s learned from working at home, and why she loves being her own boss. * [13:40] Kai shares how she takes charge of life with daily disciplines to give herself that little edge. * [15:42] How Kai slowly “shuffled” her way to a big change. * [18:34] Why Kai believes successful people make quick decisions to take action. * [22:30] How setting ten alarms a day uncovered a surprising truth about Kai’s thoughts and habits.
Show Resources * Connect with Kai Deering * Kai interviews ME: On the Fly with Kai * 30 Ways in 30 Days to a Better Life, a book by Steve Melia * Women Can! Step Out of Mediocrity and Into Your Purpose; with a chapter by Kai Deering * Connect with your dreams and find clarity on where you want to go next in the Design Your Decade DIY Workshop
In the Next Episode I talk about creating an extraordinary life a lot... but what does that mean? Explore what an extraordinary life looks like, and what it could look like for you.
We’ve reached the sixth and final High Performance Habit in this series of podcasts, which is demonstrating courage. And no, I’m not going to ask you to rescue someone from a burning building. Rather, I’m talking today about showing up with courage in your daily life.
Stepping outside your comfort zone can be one of the hardest things you do in life, but it often comes with the greatest reward. Listen to hear how being courageous will help you become a better version of yourself and help you achieve your goals and dreams… and it’s something we can all learn to do.
Here’s a Peek at the Episode * [01:33] What courage means when it comes to your goals. * [03:30] Why we need courage at all stages of life. * [06:33] The story of youthful courage * [11:46] How to use her story to find your own.
Show Resources * The doors to the next cohort of The Extraordinary Life Tribe are open! Join me and an incredible community of other like-minded women moving out of their comfort zones and into their extraordinary lives with the support of each other. * Connect with your dreams and find clarity on where you want to go next in the Design Your Decade DIY Workshop * Get the book that inspired me: High Performance Habits, by Brendon Burchard * Episode #15: A Different Way to Look at Productivity * Read the blog post about my time in Columbia. * Read Maddie's blog. * Schedule a call with me.
In the Next Episode Join me next week, when I’ll be talking with a colleague about how she uses routines and habits to propel her life forward.
If you are a parent or a person in a leadership position, you’ve probably thought about how you influence those around you. You want to set a good example for your kids and help them grow into responsible adults, or you want your team at work to achieve milestones and achieve their best.
But have you thought about how increasing your influence can actually help you reach your own goals faster? And no, this isn’t about making others do your bidding. Rather, it's about creating the ideal environment to achieve your goals where your interactions with others creates a positive result for you - and them.
Listen now to learn what influence is and isn’t, and for three simple but powerful actions you can take to increase your influence in your everyday life.
Here’s a Peek at the Episode * [02:00] What increasing your influence really means. * [03:25] How I use influence in my own life with my husband, my children, and even you! * [08:07] The first action to develop influence in your own life is the simplest. But as Brendon Burchard says, common sense isn’t always common practice. * [13:39] Why giving without expectation of return will get you more of what you want. * [16:22] The third way to develop influence, as illustrated by a young equestrian set on competing in the Olympics. * [20:58] An invitation to join the next cohort of The Extraordinary Life Tribe.
Show Resources * The doors to the next cohort of The Extraordinary Life Tribe are open! Join me and an incredible community of other like-minded women moving out of their comfort zones and into their extraordinary lives with the support of each other. * How to Create Better Relationships: Podcast #8 * Kristy Rogers, Business Friends Team structured networking.
In the Next Episode Come learn about the sixth and last High Performance Habit, demonstrating courage, in the next episode. This habit is what you need to move out of your comfort zone and push forward when creating your extraordinary life.
Today, I’m inviting you to look at the definition of productivity differently; it isn’t about doing more, but doing more to reach your goals. The type of productivity I’m talking about is how to do the things that matter the most, and skipping the rest where you can.
It sounds simple enough, doesn’t it? So why are most people feeling like they aren’t productive enough, and feel overwhelmed when it comes to getting it all done? A big one is that we don’t know how to prioritize our tasks. This is because we are focusing on the tasks themselves, rather than the goals we have and the steps needed to get us there.
Listen in to learn how to embrace a different style of productivity; one that will help you create your extraordinary life.
Here’s a Peek at the Episode * [01:07] A different definition of being productive. * [03:10] Why you don’t feel productive enough. * [03:58] Using your goals to increase your productivity. * [08:12] How I’m being productive in my business. * [15:12] A more personal example.
Show Resources * Are you ready to connect with YOUR dreams and find clarity on where you want to go next? Then you’re ready for my Design Your Decade Goals & Dreams Workshop. Learn More here. * Join me and an incredible community of other like-minded women moving out of their comfort zones and into their extraordinary lives. Join The Extraordinary Life Tribe.
In the Next Episode Join me next week as I share the fifth High Performance Habit: Develop Influence.
Do you have things in your life that you just DO, no matter what? Even when you are tired or just don’t want to, you make yourself get up and get going? If you’re a Mom, I bet you have a list as long as your arm. I know that when my kids were younger, I made their school lunches every morning because it was so important to me that they had good food to eat during the day.
The necessity of my goal (feeding my kids certain foods) was so high that I just did it - no matter what. Today I’m talking about this very thing, which happens to be the third High Performance Habit; learning to raise necessity so you stay motivated to show up. In today’s episode, I’m sharing six ways you can do this, so you can keep going after what you want in your extraordinary life.
Here’s a Peek at the Episode * [01:00] What raising necessity really means. * [02:27] Three internal forces to help raise the necessity of your goals. * [09:35] The external forces you can utilize to make your goals a priority. * [16:00] A recap of all the ways you can increase the necessity around what you want to achieve.
Show Resources * Are you ready to connect with YOUR dreams and find clarity on where you want to go next? Then you’re ready for my Design Your Decade Goals & Dreams Workshop. Learn More here. * Join me and an incredible community of other like-minded women moving out of their comfort zones and into their extraordinary lives. Join The Extraordinary Life Tribe.
In the Next Episode I’m moving on to the fourth High Performance Habit in the next episode, which is a favorite of my coaching clients. It’s all about increasing productivity! Most of us feel like we don’t do enough and feel overwhelmed about adding more to their lives, and this is NOT what productivity should feel like. Join me in the next episode to learn more about what productivity should look and feel like, and how to implement this habit into your life.
Today I’m talking about generating energy, the second High Performance Habit. Taking care of our energy is so important because if you don’t have enough of it, how are you going to go after the things you want in life?
The High Performance Institute has studied how our energy levels impact our lives, and they show that energetic people are more likely to have a high level of success. They're also more likely to pursue education, be more creative, have better relationships, and be more assertive. And it makes sense; when you have more fuel, you go further and can do more.
How energetic have you been feeling lately? Do you think you have enough?
If your answer is “not great”, then this episode will give you some tips to protect and increase your energy - especially your mental energy.
Here’s a Peek at the Episode * [02:00] You can decide how much energy you get to have. * [02:20] Learn to take care of your physical energy. * [03:50] How you can maintain your emotional energy. * [05:49] Signs that you are suffering from low mental energy. * [10:50] How to protect and care for your mental energy. * [12:20] Working relaxation into your already busy life.
Show Resources * Are you ready to connect with YOUR dreams and find clarity on where you want to go next? Then you’re ready for my Design Your Decade Goals & Dreams Workshop. Learn More here.
In the Next Episode We all have external and internal forces that influence our performance and motivation. Even with goals that we desperately want to achieve, it can be hard to show up sometimes. Life gets in the way, distractions happen, and sometimes you’re just tired. The third High Performance Habit is the key to keeping going when the going gets tough, and I’m talking all about in the next episode.
Even if, like me, you aren’t trying to be the most successful person in the world, you still deserve an extraordinary life that you love. In today’s episode, I’m sharing the very first step in creating it: clarifying your life vision.
This also happens to be the first of the six High Performance Habits that my coaching is built around. These habits are for anyone trying to create a life full of meaning and joy, and finding clarity is the most important habit of them all; because once you know what you want with utmost certainty, then you can start taking steps to get it.
How do you know that you’re lacking clarity? A big clue is feeling overwhelmed in life. There are so many things to do, and there never seems to be enough time or energy to do them all. When you are clear on where you are going, however, it becomes much easier to prioritize your time, tasks, and even your thoughts. Listen in as I share the basics to finding clarity and creating a vision for your life.
Here’s a Peek at the Episode * [01:23] Overwhelm is the opposite of clarity. * [03:10] The first step to clarifying your life vision: deciding who you want to be. * [06:08] When you get specific with your dreams, it creates space for them to come true. * [11:55] How taking action actually creates more clarity in your life. * [15:45] Where people get stuck, and how to avoid it yourself.
Show Resources * Implement routines to support your extraordinary life with the Success Habits Reboot. * Are you ready to connect with YOUR dreams and find clarity on where you want to go next? Then you’re ready for my Design Your Decade Goals & Dreams Workshop. Learn More here. * Join me and an incredible community of other like-minded women moving out of their comfort zones and into their extraordinary lives. Join The Extraordinary Life Tribe.
In the Next Episode
Once you know where you want to go in your life, you’re going to need energy to take you there. In the next episode I’m sharing the three types of energy we all need, diving deep on how to increase your mental energy, and sharing tips on how to spot (and prevent) burnout.
As a coach who literally teaches how to embrace habits to create an extraordinary life, it may surprise you that I’m bringing up the negative side of routines. I love my morning routine and how it sets me up for the day, and I wouldn’t change much about it. On the other hand, my evening habit of eating ice cream happened so often that I would head to the freezer each night without even thinking about it. The difference between the two habits (other than one of them made me gain a few pounds,) is that one is done with intention, while the other was done without a second thought.
When you start doing things - even good habits - without thinking, there can sometimes be serious consequences. In today’s episode, I’m sharing the pitfalls of performing your habits unconsciously, and how shaking things up a bit can often lead to unexpected and inspiring results.
Here’s a Peek at the Episode * [01:19] An example of how good routines help you achieve your goals. * [02:57] How a firefighter helped me see the negative side of routine. * [04:35] Change comes from doing things differently, not from complacency. * [06:14] When a small change in my day resulted in a very happy surprise. * [0:7:00] How you can harness the feedback loop of thoughts and feelings to change things in your life for the better. * [10:56] How I used this technique to build a better relationship with my daughter.
Show Resources * Tools to Create Better Relationships * Success Habits Reboot
In the Next Episode I’ve been talking about how important habits and routines are to accomplishing your goals and creating an extraordinary life. But if you aren’t clear on where you are going or what you want to be doing, then you probably aren’t sure what those routines and habits need to be. That’s why it’s so important to clarify your life vision. I think this is the most important of the 6 High Performance Habits, even if (like me,) you aren’t aiming to be one of the most successful people in the world.
How do you know you’re lacking clarity? A big clue is feeling overwhelmed in life; it feels like there are so many things to do, and there never seems to be enough time or energy to do them all.
If this sounds too familiar to you, listen to the next episode for the basics of finding clarity and creating a vision for your life.
When it comes to creating routines and habits in our lives, the reason why is simple: we want to feel good! But which habits will make us feel the best, and keep us striving for and living our extraordinary lives? Today, I’m sharing eight tools that I use, and will help you feel better in all areas of your life.
Here’s a Peek at the Episode * [00:45] The secret truth behind why we want good habits * [02:30] Why sleep is a tool for success * [04:10] The benefits of mediation * [05:15] A tool for calming stress, reducing anxiety, and improving sleep. * [06:45] My yoga practice * [08:15] How gratitude generates positivity * [09:00] Eat well, feel great * [10:05] Why exercise isn’t just about being fit * [10:31] The tool I use every day * [11:11] A tool I use when I need to recenter or take a break from the day
Show Resources * Good Morning Good Night Rituals Guide * Read more about meditating in A Quiet Space. * My favorite tapping app, The Tapping Solution. * Two short yoga routines * Connect with my Postural Therapist * 591 Days of Gratitude * The Day Planner that I use
In the Next Episode Routines can bring ease, joy, and comfort into your life, which is why they are so important in helping you create a life you love. Unfortunately, our unconscious routines have a downside that can hamper the changes we desire. In the next episode, I’m sharing tips on how to avoid the negative side of habits, and what to do instead.
September is the back-to-everything month, and one that I know I get excited for each year; it’s back to routine! Yet getting back into those habits is always easier said than done. To help me get a jumpstart on routine this year, I picked up a copy of James Clear’s book, Atomic Habits. There wasn’t anything surprising to me in the book (after all, I’m a High Performance Habits coach), but it was interesting to see things from a new perspective.
In today’s episode, I’m comparing the first three chapters of Clear’s book with the High Performance Habits and my own experiences. Perhaps it will give you a nudge toward creating (or restarting) habits to support your own goals and dreams this season.
Here’s a Peek at the Episode * [01:30] Why I need to get back into my own routines again * [06.04] The layers to changing your behavior * [07:55] 1% adds up * [09:20] Why I focus on identity-related goals and habits
Show Resources * Good Morning Good Night Rituals Guide
In the Next Episode When it comes to creating routines and habits in our lives, the reason why is simple: we want to feel good! But which habits will make us feel the best, and keep us striving for and living our extraordinary lives? In the next episode, I’m sharing eight tools that I use, and will help you feel better in all areas of your life.
Relationships are a key part of our happiness in life, whether with our partners, friends, or coworkers. In fact, creating happier and more connected relationships is a big part of creating your extraordinary life. Unfortunately, many of us don’t know how to do that - even when we want to. And I’m speaking from experience!
My husband and I have a great relationship now, but that wasn’t always the case during the early days of our marriage and parenting. We were actually joking the other day about how passive-aggressive I used to be, which made me realize how far the both of us have come. Now that I know how to create better relationships with my husband, kids, and others, I want to share those tips with you. And for a slightly awkward trip down memory lane, I’m going to share the tips as they relate to my marriage.
Here’s a Peek at the Episode * [00:58] My assumptions about marriage and parenting * [01:40] More assumptions, but this time about counselling * [03:05] A second attempt at counselling * [03:35] When I realized I was playing victim * [05:25] What I started to do differently for our relationship * [06:10] How shifting your perspective changes everything * [08:30] Taking the lessons I’ve learned into other areas of my life * [09:25] The one message I want you to get from this episode
Show Resources * Connect with YOUR dreams and find clarity on where you want to go next, you’re ready for my Design Your Decade Goals & Dreams Workshop. Learn More here.
In the Next Episode Next, I’m talking about how you can get back into routine again by harnessing the power of habits (and how to make those habits stick.)
When you have big dreams and goals in your life, it makes sense that overwhelm will strike now and then. You’re trying to balance your existing life with creating a better, more fulfilling one, and that comes with swirling thoughts competing for your attention; and when you’re overwhelmed it becomes harder to take positive actions toward those dreams. Unless, that is, you know how to work through it and come out with a plan.
Today, I’m sharing six steps to overcoming the overwhelm, so you can create the extraordinary life you crave.
Here’s a Peek at the Episode * [01:10] Who’s most likely to become overwhelmed in their life * [02:15] The main culprit behind those overwhelmed feelings * [02:40] It’s not another to-do list * [04:53] Define what else is going on in your life right now * [06:04] Define & Combine * [07:35] Choose what you will say “no” to * [09:40] Embrace planning * [11:50] Ask for help and input
Show Resources * Real Plans is the meal planning program I’ve been using for years to save us time and money while also helping us achieve our health goals AND manage complicated dietary needs. It’s truly a life saver! Read more. * Connect with YOUR dreams and find clarity on where you want to go next, you’re ready for my Design Your Decade Goals & Dreams Workshop. Learn More here.
In the Next Episode I’m going to get a little bit awkward in the next episode. Listen in as I share tips to creating better relationships in your life, as they relate to my own marriage.
When you first get started on your personal development journey or working with a coach, it’s likely because you’re seeking more in your life.
The “more” could be meaning, satisfaction, time, health, or any number of things, and each person’s journey is very personal and unique.
That’s why it can be hard to know what to expect when you begin working with a coach! Your friend’s experience won’t be the same as yours.
Yet because it’s nice to have some sort of idea of what to expect, I've put together a list of five things you should know about coaching that will make your experience that much smoother.
Here’s a Peek at the Episode * [00:50] The one thing I don’t do as a coach * [02:38] What the true purpose of a coach is * [04.30] Why your coach will push you to take action * [05:40] The reason coaches talk about clarity so often * [06:40] An essential component of finding success when working with a coach
Show Resources * Connect with YOUR dreams and find clarity on where you want to go next, you’re ready for my Design Your Decade Goals & Dreams Workshop. Learn More here.
In the Next Episode When you have big dreams and goals in your life, it makes sense that overwhelm will strike now and then. You’re trying to balance your existing life with creating a better, more fulfilling one. Listen in as I share six steps to helping you overcome that feeling, so you can create the extraordinary life you deserve.
When you're ready to dream big and invite change into your life, it’s exciting! That’s probably why I often get asked, “what can I do now to get working towards my dreams?” The good news is that there are a lot of things you can do today, and then each and every day, to set the ball in motion. In fact, I came up with seven!
This list is a step-by-step mini-guide to creating your extraordinary life; however, you can stop and re-visit any step when it feels right. In fact, I regularly make time to go back and change things if they aren’t working, or if my goals have changed. So start with step one, and then take your time working through the rest. Remember: creating the life of your dreams is a daily practice, not a race.
Here’s a Peek at the Episode * [00:25] Why gratitude needs to be the first step * [01:25] Create a framework for your dreams * [04:23] How to find clarity on your dreams * [05:47] Plan for setbacks and roadblocks * [06:00] Make short term goals * [06:35] Why you need to revisit your goals and dreams daily * [06:56] Like Marie Foleo says, “If it’s not scheduled, it’s not real.”
Show Resources * Connect with YOUR dreams and find clarity on where you want to go next, you’re ready for my Design Your Decade Goals & Dreams Workshop. Learn More here.
In the Next Episode Are you wondering what coaching and personal development are really like? These five things will give you a clearer picture on what to expect when working with a coach.
Leadership no longer means loudly bossing others around, and hasn’t for some time! It’s about creating a relationship and seeking the best for everyone involved, with one person in charge of the direction of the journey. Today, I’m talking about my greatest leadership position; and you’ve got it - it’s being a parent.
Listen in as I compare the four defining principles of leadership with family life, how I parent my own children, and how you are likely a strong leader too - even if you’ve never thought of yourself as one.
Here’s a Peek at the Episode * [02:05] How the High Performance Institute defines leadership, and why parenting is the ultimate leadership position. * [05:24] Leadership is a process, and parenting creates within us flexible, intuitive, collaborative leadership. * [07:35] We lead our children through an influential relationship. * [10:08] Parenting teaches us to seek and initiate change when systems are no longer working. * [10:55] Parenting allows us to see the whole picture, and create collaborative change. * [12:20] How and why I think about leading my family every day.
Show Resources * Learn the power of daily rituals, like my “ten dreams for ten years” practice. Everything you need to create routines that work for you are in my new Good Morning, Good Night Ritual Guide.
In the Next Episode When you’re ready to dream big and invite change into your life, it’s exciting! That’s why I often get asked, “what can I do now to get working towards my dreams?” The good news is that there are a lot of things you can do today, and then each and every day, to set the ball in motion. In fact, I came up with seven!
Have you ever wondered what type of person seeks out a coach? Or are you curious if you could benefit from coaching yourself? In this episode, I’m sharing the common characteristics of my favorite clients, and I’m taking a page from the way my amazing yoga instructor teaches his classes.
My Yogi, Kofi Busia, uses stories from his life to help us understand the moves and lessons of the day. Today, I’m going to tell you about someone who inspires me, and how she reminds me of my most successful clients. Her name is Orla, and she's a sports broadcaster, podcaster, columnist and writer.
She is an excellent example of who gets the most out of working with me, and what can be accomplished when you have support around you. If you’re thinking to yourself, “Crystal, I don’t have anything in common with a globe-trotting sports commentator in Europe,” you might be surprised! Listen now to hear the qualities I see in her, and that you have within you, too.
Here’s a Peek at the Episode * [01:59] How I ended up following bicycle racing on television, and discovering the talented Orla Chennaoui. * [05:00] Pursuit of your calling with excellence * [05:35] Using time productively to fit in all the things you love * [06:30] Why questioning yourself is normal, and even helpful * [07:20] Seeking support is a sign of strength * [08:00] What I know to be true about my own clients - and you
Show Resources * Orla Chennaoui - When I shared this as a blog post on my Instagram, Orla commented back. I admit I felt a little starstruck; you can see that post here. * Design Your Decade Workshop - Stop drifting, and start creating your extraordinary life.
Connect with me! Join my mailing list to receive the latest news and updates, and get my new Good Morning, Good Night Ritual Guide.
In the Next Episode Leadership no longer means loudly bossing others around, and hasn’t for some time! So what does being a leader mean today? Listen in as I talk about the most important leadership position I’ve ever had, and the many lessons it’s taught me.
In this episode, I share part of my coaching journey, what led me to hire a coach of my own, and how a pony gave me my biggest “aha!” moment.
Like many of my own clients, I reached out for help for two reasons: I had big dreams and goals, but wasn’t sure how to get started. I was at a standstill, and I needed clarity. Having just completed my High Performance Coach training at the time, I knew that clarity was what I needed in order to start taking actions on my goals… but despite my many tools and training, I couldn’t get unstuck on my own.
We all need help sometimes, including experienced coaches! What I got was accountability, support, and best of all, I started taking action towards my dreams again. Listen now for the whole story.
Here’s a Peek at the Episode * [01:05] The story of how I found my passion in High Performance Coaching * [04:00] Where I became stuck in my business * [05:17] My first “aha” moment while working with my coach * [08:20] How a pony helped me find the clarity I was seeking * [12:03] Why taking action is a necessity * [14:58] Finding your community
Show Resources * High Performance Habits * Nafissa Shireen, Equine Facilitated Learning & Coaching
If you're ready to connect with YOUR dreams and find clarity on where you want to go next, you’re ready for my Design Your Decade Goals & Dreams Workshop. Learn More here.
In the Next Episode In next week’s episode, I’m sharing what my favorite and most successful clients all have in common. Will you see yourself in any of them?
In this episode, I’m looking back on the past 591 days of my own gratitude practice, and sharing the lessons I’ve learned and the dramatic effect it’s had on my life.
Gratitude. You hear about it a lot, and how important it is in creating a happier life and improving mental health. I’ve even written about it, and how it can help you manage stress before it even starts.
All of that is well and good, but none of it really illustrates the dramatic impact gratitude can have on your life. Okay, “it will make you happier.” But what does that actually look like? What does a life of gratitude feel like?
Here’s a Peek at the Episode * [01:54] How gratitude has changed the most important relationships in my life for the better * [07:22] How my life has become more abundant, especially in health * [08:32] Why gratitude has lowered my daily stress levels * [10:44] How learning to live in gratitude makes room for more joy and living an extraordinary life.
Further Resources on Gratitude * How Gratitude Helps Beat Stress Before it Starts * Morning Habits
Do you want to experience the benefits that a gratitude practice brings? Grab my free guide to help you create a morning or evening ritual that fits your life. In the Next Episode In next week’s episode, I’ll be sharing the reasons I’ve worked with coaches in the past and my surprising moment of clarity.