Show Up to Go Up: Recent Episodes
Stephanie Gonzalez
The Show Up to Go Up (SUGU) Podcast is a personal development podcast that explores what it means to get out of your own way and show up for yourself to live your best life and find success - whatever that means to you. For years I've let fear hold me back but I've finally pushed past those limiting beliefs and now I want to help you do the same. I'm here to give you inspiration and information to guide you to become a better version of yourself.
Day 100 of my 100 day inspiration challenge! The 3 takeaways that I learned are to start when the inspiration hits you, to commit to the journey, and to understand how and when your fear and resistance work.
For more positivity and free resources head over to www.showuptogoup.com
Learn how to avoid blaming other people and take control and responsibility for your life and happiness.
For more positivity and free resources head over to www.showuptogoup.com
The quality of your habits will determine the quality of your life so if you're unhappy with your life chances are you can change your habits to create a better life. Find out how.
When you go through pain, trauma, or loss it is so important to heal. If you try to suppress your healing journey it will come up eventually in stronger emotions. Here are 6 ways to heal your pain and find joy again.
For more positivity and free resources head over to www.showuptogoup.com
Drama and negativity are like poison to your creativity and wellbeing. Avoid it as much as possible. If you are having a hard time letting it go give yourself 5-10 minutes to feel your feelings all out or put your feelings to paper so that you can move forward.
For more positivity and free resources head over to www.showuptogoup.com
There are so many lessons you can learn about life while rock climbing. The 4 that I recently learned are to push past you limiting beliefs and past pains, have a plan, adjust and get creative when you need to, and have a goal in mind and have smaller goals that are just out of your reach along the way.
Ep 122 Let Your Light Shine
There is a lot of pain and darkness in our world right now. Now more than ever it's important to let you light shine. Don't let anyone dim your light. Let it shine so bright that it creates light for other people. The world needs your light.
For more inspiration head over to www.showuptogoup.com
Overcome Regret
Dealing with regret is so painful but it will only hold you back in life. Here are 5 tips to overcome regret to move forward and love your life.
- Allow yourself to feel the feelings that are associated with your regret whether it is sadness, anger, or disappointment.
- Forgive yourself - “Do the best you can until you know better and when you know better, do better.” -Maya Angelou
- What can I learn? If you don't learn from the experience you will continue to make the same mistake.
- Look forward not backward - Look forward to where you want to go.
- CHOOSE to let go - regret is just holding you in pain and you don’t deserve that.
For more free resources head over to www.showuptogoup.com
It is so important to be intentional with you life and that includes being intentional with your day to day and your actions.
Don’t grow through the motions of your life. It is meant to be lived. Here are 4 ways to help you be more intentional.
- Self reflection - what do you want in life?
- Be goal driven
- Why are you doing things?
- Lean into what makes you happy
For more info head over to www.showuptogoup.com
Accountability
Having some sort of accountability is so important to any goal because it will keep you moving forward and keep you on track.
- Reach out to a mentor - someone who has achieved what you want
- Someone who is a peer and striving toward the same goal
- Accountability group - a group of people who are working on the same or different goals
Find others that are committed to goal, that you can trust, that you can be honest with, and people who challenge/push you.
At the end of the day the most important thing is to keep your word and promises to yourself.
Head over to www.showuptogoup.com for more free resources and inspiration.
Things almost never turn out the way you'd hoped. Sometimes they turn out better and sometimes, well, they turn out worse...Or don't turn out at all. Which is why it's important to not take yourself so seriously and enjoy the journey.
Check out www.showuptogoup.com for more info.
Resistance is something that lives within all of us. A lot of times it looks like avoidance of the thing you know in your heard you should be doing. It is a normal thing and you can overcome it with these 5 steps.
5 tips to overcome resistance:
- Awareness that resistance will always be there
- Get started without judgement
- Do the work consistently regardless of how you feel
- Finish whatever you are pursuing
- Share what you’re doing with others
For more free resources head over to www.showuptogoup.com
Personal development has had a huge impact on my life and well being. I am happier, more focused, and a better version of yourself. Commit to taking small actions daily to get yourself to a better place. Massive growth starts with consistent, small changes.
Your voice is your point of view which is how you see the world and how you feel about it. Your voice is uniquely yours and it matters. 3 steps to find and own your voice.
1.) Pay attention to the world around you and ask yourself how you feel about things.
2.) Journal and reflect to develop how you feel about things
3.) Participate in conversations. Your point of view matters and you have a right to participate in any conversation. The more you speak, the more you will learn about who you are and how you feel about things.
It's easy to get distracted rather than doing what you know you should be doing. If your day is going by and you don't feel like you're achieving what you want, you might want to ask yourself these questions.
1.) What are my distractions? - Get crystal clear on what exactly is taking your attention and focus away.
2.) When am I getting distracted? Is it before something hard? Right before you hit the finish line? A certain time of day?
3.) Why am I getting distracted? What and why are you avoiding something?
4 Tips to Overcome Distractions
1.) Turn off your phone notifications
2.) Put your phone in another room while you work
3.) Focus on small chunks of work to avoid overwhelm
4.) Make sure you enjoy the thing you're working toward
Quality relationships are key to a quality life. This is true in both personal and professional relationships. You are the average of the 5 people you surround yourself with so if you be sure you are surrounded by quality people. There are two things you can ask to build better relationships...
1.) How can I help you?
2.) Who do you know that I should know?
Do you ever feel like you're lacking inspiration or motivation? I like to call that a funk and we all go through them. I have noticed that on the other side of my funks comes massive growth or leveling up. Sometimes it can be hard to push through but here are 4 tips to get through your funk.
-
Drink more water
-
Practice gratitude
-
Move your body
-
Take your focus off yourself and serve/give to others
The greatest gift you can give someone is to believe in them and build them up because you will give them the gift of confidence and belief in themselves. See the greatness in others.
We believe our excuses because on some level it feels good to not have to take responsibility for our lives.
The best way to find inspiration is to live your life. Don't rush through your life. Slow down, enjoy the moment, and experience new things. The more different experiences you have, the more inspiration you will find.
In order to grow you are going to have to be a better version of yourself and therefore you'll haven to grow your identity. If you want to be an author, start thinking about yourself as an author and start thinking about actions that writers take and do those things. The more you see yourself as the identity or person you want to become, the easier it will be to achieve that thing you want.
You are enough. Just the way you are. You don't have to try to be a certain way. Your differences are what make you special, unique, and powerful. The world needs what you have inside. Don't be afraid to be your true self.
Focusing on the future is called anxiety, focusing on the past is called depression, focusing on the present is called a gift. Here are 5 ways to become more present and enjoy your life more.
Focusing on the future is called anxiety, focusing on the past is called depression, focusing on the present is called a gift. Here are 5 ways to become more present and enjoy your life more.
1.) Practice meditation
2.) Go outside in nature
3.) View the world with childlike eyes (gratitude)
4.) Phone/social media break
5.) Focus on moments over things
For more free resources head over to www.showuptogoup.com
Do you believe in coincidences? I don't believe that anything in life is a coincidence. I think that everything happens for a reason. Here are 4 tips to look at coincidences in a deeper way...
-
Believe in something greater than yourself
-
Be an investigator to what things mean
-
Be open to the messages you receive - things usually happen over and over again to teach us something. What do you need to learn?
-
Everything is working for our good, even the things that seem like they are bad.
People are often unreasonable, irrational, and self centered. Forgive them anyway. If you are kind, people may accuse you of selfish, ulterior motives. Be kind anyway. If you are successful, you will win some unfaithful friends and some genuine enemies. Succeed anyway. If you are honest and sincere people may deceive you. Be honest and sincere anyway. What you spend years creating, others could destroy overnight. Create anyway. If you find serenity and happiness, some may be jealous. Be happy anyway. The good you do today, will often be forgotten. Do good anyway. Give the best you have, and it will never be enough. Give your best anyway. In the final analysis, it is between you and God. It was never between you and them anyway. ~Mother Teresa
Here are 4 reasons why giving is so important. Remember, it doesn't have to be a huge gift. A smile and a compliment are both gifts.
1.) It spreads kindness and hope
2.) Giving feels good to the person receiving but also the person giving
3.) Helps you to let go of the illusion of control in your life
4.) Puts you in a better mindset
Whatever you do in life it is important to go all up. Yes, showing up is half the battle but showing up will only take you so far. What you put into something is exactly proportionate to what you get out. This applies to work, relationships, fun, anything!
Head over to www.showuptogoup.com for more free resources.
Shame is such a negative thing that only hold us back in life and keeps us in a downward cycle. In order to overcome shame you need to address it (say it out loud), ask yourself what you can learn from the experience or do differently, don't be so hard on yourself, let go of expectations of you things "should" be, and focus on love and gratitude.
Keep showing up for yourself! Check out more free resources at www.showuptogoup.com
As you grow and become a better version of yourself there will be people in your life who will be threatened by your growth and they might tell you you've changed as if that were a bad thing. You have to change in order to grow. Unfortunately not everyone wants to grow. The majority of people would rather stay in their comfort zone than enter the world of unknown. Your family and friends might try to hold you back because they aren't comfortable growing. You can still love those people but you may have to separate yourself a bit to become the best version of yourself.
Click here for more information and inspiration.
I just got done reading my friend's book called The Road to Success. First off, the book is amazing and shares him an his wife's journey across the country to find out what success means. It is written by newly married Brandon T Adams and Samantha Rossin. In it Brandon talks about how to train for success.
T - Take Action
R - Relationships are Key
A - Add Value
I - Invest in Yourself and Your Future
N - Never Give Up
It's an amazing book! Check it out here.
Whether you are currently going through something difficult or you have in the past, your pain is your secret power! It is the thing that makes you a wonderful, unique individual and you can help so many other people because of it. Here are 4 ways to use your pain as a gift.
- Identify what your pain is
- Your pain does not define you
- Forgive yourself and others
- Share your story with others
Pod
Everything you want is on the other side of fear
- Do you clearly and specifically know what you want? Can you think about it without without much thought? It has to be the number one thing you are focused on. Focus on just one thing at a time.
- What is in your way? What fears are holding you back?
- Once you know your fear, don’t let it hold you back. Get to the other side of it so that you can get to what it is you want.
- Ask yourself is this fear true?
- Visualize what could go right
As you grow and become the best version of yourself you inspire others to do the same. Don't worry so much about what other people think because when you are an expanded version of yourself you can help more people and have a more meaningful life. Show up as the best version of yourself and God will give you greater. Don't like your excuses hold you back in life.
I learned that the most important thing you can focus on is serving others. Success will come if you put all your focus and energy into adding value to other people's lives.
I went to a virtual Tony Robbins conference two weeks ago. For those of you don't know who Tony Robbins is, he is a master in all things personal development. If you want to be a better version of yourself, Tony Robbins is a good place to start.
At this conference I learned that our energy level determines the quality of life we have. This makes sense because everything we do takes energy. The more we have, the more we are able to accomplish in any given day. Anddd our energy is linked to our emotions aka how good we feel.
"Well shit, I'm screwed," I thought. I don't know if any of you can relate but I have energy in spurts. Sometimes life feels more exhausting than energizing. And since our energy is linked to our emotions I haven't always been as happy as I wish I were. Have you ever looked at people and they are just so happy and seem like they're floating and it is just irritating. It must be nice to be so happy!
Well...I learned that we all have an energetic and emotional "home." Think of it as a scale of 1-10. We all have moments of energy and happiness or fatigue and sadness but we all fall on the scale somewhere between 1-10 and that is our normal and what we fall back to. But get this....WE CAN CHANGE IT!!! #mindblown
All my life I have been accepting that I am a level 6 or so and perpetuating it by telling myself how exhausted I am all the time. I've been looking for outside sources like coffee or viatmins to give me energy when in reality I can change my energy level myself. Just like you can change yours! You don't have to except low energy and unhappiness! What a breath of fresh air that is!!
So how do you we do it? It's so simple it's almost laughable. But have you ever noticed the most simple things are almost always the most effective? It's super simple but it's not necessarily easy because it takes getting out of your comfort zone and being proactive.
Before I tell you, imagine a world where you have more energy and more happiness. What would you accomplish? How would you feel? How would you be a better version of yourself? A better wife, friend, sister, or parent?
✨How to Change Your Energy, Happiness, and Life✨
Okay here it is...when you feel down, tired, or depressed you say to yourself, "No thank you!" and you get up and dance, shake your booty, and smile. By moving your body, having fun, and smiling you change your physiology and stimulate more energy and happiness. I know it sounds super simple and almost stupid but it works! If you continue to do this every time you feel down - and truly have fun with it - you will eventually raise your energetic/emotional home!
Think of your energy as a muscle. How do you get bigger biceps? You put in more reps. How do you raise your energy? You put in more reps.
Like I said, it's simple but not easy because sometimes when we feel bad we want to stew in it and bathe in our negativity - I know because I've been there! That is when you need to show up for yourself the most! Think of your future self. Imagine a world where you can have more energy and be happier. Doesn't that sound amazing?! Then try it! And commit to it, even when you don't want to! Also pay attention to your thoughts. Are you focusing on negativity or gratitude?
I have been doing this for almost two weeks now and I truly feel more energetic and happier without coffee or supplements! The other night I only got an hour of sleep (long story) and this still worked. I couldn't believe it. Now that I know I hold the keys to my own energy and happiness I wont allow myself to be exhausted or miserable.
I. Truly. Feel. Amazing. And you can to! This is the most mind blowing, life changing information I've ever received. I hope it is able to change your life as well!
Keep showing up for yourself, regardless of how you feel, because if you do there is nowhere you can go but UP!
For more free resources head over to www.showuptogoup.com
I have been to two major personal development events and both have changed my life in massive ways. The first event taught me that I AM good enough for my dreams and that my voice and story matter. The second one taught me some amazing, life changing info that I will share the next two days. These type of events are so powerful because you are totally immersed in positivity and you're surrounded by other people who are also working toward there dreams and there is no way that you can leave not feeling like a better version of yourself!
To know and not to do is not to know. Are there things in your life you say you know but you aren’t doing? Knowledge means nothing without action or change.
What are the reasons you're not living the life you dream of? Whatever they are, they are excuses, and they are usually based in fear. You can achieve anything if you make it a priority in your life. There are people out there living your dreams. If they can do it, so can you! Investigate your excuses and see how you can overcome them so they don't have power over you, rather, you are in control of your narrative.
Asking for help can be challenging and scary. Sometimes it's hard to admit that we need help but we are so much better if we work together so don't be afraid to ask for help because there are so many people out there that want to help you! You just have to ask! Here are 5 keys to asking for help...
1.) Ask specifically - Know exactly what it is you are asking for. Don't be vague.
2.) Ask someone who can help you - Ask someone who has what you want so that you can model him or her.
3.) Create value for that person - How can you give or serve the person whom you are asking for help?
4.) Ask with total belief - You must believe in what you are asking or selling. If you don't believe, why should they?
5.) Keep asking - Keep asking until you get what you want. If the person says no then ask someone else or make a better offer. Be relentless in your pursuit.
For more free resources head over to www.showuptogoup.com
There are 2 skills that one needs to master in order to live an extraordinary life according to Tony Robbins. Those skills are the science of achievement and the art of fulfillment. You must master both in order to have a fulfilled life.
Being overly competitive is another form of comparison and it is a distraction from your goals and achievements. Focus on what you want to work hard to achieve it without wasting energy worrying about what others are doing.
If you are feeling down, anxious, or depressed one of the best things you can do is move your body. Your mind and body are connected and by moving your body you will release chemicals that will make you feel happier and more energetic.
For more free resources head over to www.showuptogoup.com.
You get in life what you tolerate. This in true in all areas of your life. If you are unhappy with something in your life it is up to you to make a change.
There is no such thing as being right vs wrong! We as individuals (and sometimes as society) determine right vs wrong by our perception which comes from how we were raised and our past experiences. Since no two people have the same background, what is right or true for one person is going to be different from what is right or true for another person.
We like to prove people right because we want to look good or look smart which comes from our ego. Let go of the idea of being right and winning or being wrong and losing and see what you can learn from another person and their perspective.
For more free resources head over to www.showuptogoup.com
I used to call myself lazy and unmotivated but the reality was that I was afraid. I was working hard but I was working hard on things I didn't care about to avoid doing the scary thing that was on my heart. And then I'd get down on myself and that only made things worse.
I don't believe there is any such thing as lazy. I believe we avoid things we are fearful of. Calling yourself lazy is not only untrue but it is hurtful to your self confidence. If you have a dream on your heart but you find yourself unmotivated or not moving forward, here are 4 tips to break that vicious cycle.
1.) Call it what it is - fear. Go deep and ask yourself what you are afraid of. Is it fear of what other people think? Fear of being good enough? Name is what it is.
2.) Take action! Take one small step that will get you out of your comfort zone and toward your goal. The first step is always the hardest but you can do it! If you don't know what to do, ask! You're not alone!
3.) Small wins build confidence. Whatever you started in step 2, make sure you follow through and finish it because small wins add up and build self confidence and self worth. The hardest part is starting and the second hardest part is finishing. It doesn't have to be perfect! Let yourself be bad because that is how you learn and grow.
4.) Enjoy the journey. As you pursue your goal there will always be ups and downs. Embrace all of it. Be grateful for the highs but also be grateful for the lows because if you pay attention, you will learn so much more from the lows.
If you'd like to dive deeper with me you can head over to www.showuptogoup.com
There are three parts of the creative process: the precursor or planning phase, the doing phase, and the aftermath. Here are how my creative process works.
You will never be ready for any new experience so you have to say yes and trust that you will figure it out! That's how we grow!
By saying no to things that don't serve you, you allow space for greater things in your life.
Trust and protect yourself. There is so much noise and information coming at us at all times. It's important to slow down, go inward, and connect with yourself.
Have the courage to have hard conversations with those you love to understand where they are coming from and also share your thoughts as well.
What does it look like to be authentic? To live your life as the most truest version of yourself?
Life is full of ups and downs which is why it's important to have tools that can help you create joy when you are going through a season a doubt, grief, or pain.
One of the tools that I use in my life is a positivity journal or notebook. This is separate from the notebook I use to journal my thoughts in. I have a special notebook just for positivity. In my notebook I have 3 prompts...
1.) "Wouldn't it be nice if..." This is a place where I allow my imagination to run wild and I write down all the things big and small that would be nice if they happened. Some examples are "being financial free" or "traveling to Hawaii." It's a fun exercise because dreaming puts me in a state of joy.
2.) "Compliments." I write down the nice things people say to me. It's easy to focus on the negative and to feel like you're not moving forward but having compliments shows me that the work I'm doing is meaningful to some people and it also just makes me feel amazing to read!
3.) "Fun events/memories/conversations." I write down things in the past week that I'm really grateful for. I got to work out with a friend I hadn't seen in awhile and it was so fun so I wrote it down.
Take this idea and run with it but only use the prompts that work for you! If it doesn't make you excited or bring you joy then don't do it! When I feel down I always have this notebook of dreams, compliments, and memories that I can look back on a change my state and create more joy.
For more free resources and inspiration check out www.showuptogoup.com.
Your life is the story that you tell yourself. Do you tell yourself life is hard or life is a puzzle or life is complicated? If you are telling yourself those stories then you need to find a new story to find a better life. It matters because you if tell yourself life is hard then you are responding to life as though it were hard and thus creating a hard life. If you respond as though life were joyous or exciting or an adventure it would be a totally different experience.
For more free resources and inspiration check out www.showuptogoup.com.
Show Up to Go Up
Life is always happening to us but no matter what happens, we get to decide how we respond to it. We can still find meaning and purpose from hard things.
For more free resources and inspiration head over to www.showuptogoup.com.
Developing a morning routine is so important because it sets your day up for success. It enables you to take control of your day before your day takes control of you. Here are 4 tips for creating a morning routine.
1.) There is no one size fits all morning routine. What works for me may not work for you.
2.) Start small. Don't overwhelm yourself. Start with 1-2 things.
3.) Consistency is KEY! Just like anything else, if you aren't consistent you wont see the benefits.
4.) Adjust if you need to. If you are dreading something you are doing then make adjustments! You want your morning routine to energize you not be work!
For more free resources and inspiration check out my website at www.showuptogoup.com.
Show Up to Go Up
There are two very important questions to ask yourself to get closer to finding your purpose in life and they are...
1.)What do you love or what makes you excited?
AND
2.) What do you hate or what makes you sad or mad?
Both of these questions are important questions to ask yourself and reflect on. Your feelings and emotions are indicator and they will lead you to more truth and more answers.
For more free resources and inspiration head over to my website www.showuptogoup.com.
I was writing a birthday card to my friend and it ended up turning into a thank you note as well. I thanked her for being a great friend and for being so inspiring, wise, and courageous. I enjoyed the experience so much that I decided I would challenge myself to write thank you notes everyday for 30 days. So far the experience has been great!
I challenge you to create your own gratitude challenge - whether it's making a list of things you are grateful for, writing thank you emails, or intentionally giving a compliment each day. A little kindness goes a long way! You will feel happier by doing it and you will spread that happiness. Who knows the ripple effect it will have!
Check out my website www.showuptogoup.com for more inspiration and free resources.
Show Up to Go Up
I read a story in the Bible about how Paul saw a crippled man and he could tell the man had faith so Paul commanded him, "Stand up and walk." And the crippled man did! What if this story isn't much different from our own lives? What if that inner voice telling you to write a book or start a club is God commanding you to take action. The man was able to walk because he believed. Is your faith to achieve what you want stronger than your fear?
Show Up to Go Up
How you do one thing is how you do everything. You may think the small things in life don't matter but day after day, the small things become your life.
As a fitness instructor, I can tell a lot about a person's life based on how they work out. Some people slack but trying to fool you into thinking they are still working - these people likely cut corners but don't want to get caught. Some people stop early and just don't care - these people probably aren't high achievers. They are okay with the status quo. Some people always step up to the challenge and push themselves to their limits. I believe these people do the same thing outside the gym as well.
For my free and inspiring resources check out my website www.showuptogoup.com.
Show Up to Go Up
According to Google, tenacity is "the quality or fact of being very determined, determination." Tenacity will take your further than any talent ever will. You can be the most talented person in any given room but if you aren't tenacious it'll only get you so far.
I recently watched The Last Dance, a documentary on Netflix about the Bulls and Michael Jordan. Honestly, I don't even really like basketball but I couldn't get enough of this documentary/series! It was so inspiring! I learned what tenacity looks like. Here are 5 key takeaways from the series...
1.) Know what you're good at and learn to perfect it.
2.) Make your goals bigger than yourself. Have obligations to others.
3.) Discipline and hard work will take you far.
4.) Create motivation - use whatever you can to get yourself fired up.
5.) The will to win and be great.
Click here for more inspiration and free resources.
Show Up to Go Up
Listening to your soul and intuition is the most important thing you can do. Sometimes you need to slow down or rest and that's okay. Rather than trying to push yourself harder, what if you allowed yourself to slow down so that you can restore your energy, which then would allow you to speed up and work more efficiently?
The number five regret of people who are dying is, "I wish I had let myself be happier." The key word is LET which means we have a choice. How can you choose to be happier so that doesn't become one of your regrets?
Show Up to Go Up
The number four regret of people who are dying is, "I wish I made more time for my friendships."
Show Up to Go Up
The number three regret of people who are dying is, "I wish I'd had the courage to express my feelings." Don't be afraid to be true to who you are and share those things with others. Your feelings matter and are valid even if they are different than other people's. You may have to have hard conversations but through hard conversations comes greater understanding.
Click here for a free guide for 3 tips to live your best life.
The number two regret of people who are dying is, "I wish I hadn't worked so hard." Find out what you can do to pull back from work, be present, and enjoy your life!
For more inspiration and tools to show up for yourself check out www.showuptogoup.com.
For more information on the 5 regrets of the dying head here.
The #1 regret of people who are dying is "I wish I had the courage to live a life true to myself and not the life others expected of me."
Show Up to Go Up
There has been so much pain in 2020 but on the other side of pain is healing and on the other side of healing is strength and resiliency.
Show Up to Go Up
Perfectionism is your ego and pride not wanting to look bad. Taking risks is a necessary step toward growth and success.
Show Up to Go Up
What's more important to you? The pain of regret or the pain of discipline? Either one will cost you. You must decide if you goals are more important than your fears.
Ep 54 Overcome Perfectionism
Do you struggle from perfectionism? Do you avoid doing things that you're not good of because you feel that if you can't do it perfect then what's the point? You will never get where you want to be if you try to be perfect. Growth comes from fails and from messy action forward.
Here are 5 steps to overcome perfectionism...
1.) Self love/celebrate your small wins
2.) Read the book Mindset by Carol Dweck - she talks about a fixed mindset vs a growth mindset
3.) focus on one small step at a time so you don't get overwhelmed by the big picture
4.) Have more fun! Embrace your inner child and play/explore more!
5.) Embrace failure. Change how you think about failure. Failure leads to progress. Perfectionism leads to feeling stuck.
6.) Let go of control! Stop worrying so much and just go for what you want! You can do it!
For more free resources to live your best life head over to www.showuptogoup.com.
Show Up to Go Up
Ep 53 Find Joy Through Tension
So much of life is about the journey rather than the destination. In the journey there is likely to be obstacles, challenges, and pain. How can you lean into those times to learn and find happiness?
Show Up to Go Up
Ep 52 How to Get Unstuck
I have spent the majority of my life being “stuck.” For me, years 20-30 were filled with multiple google searches of “how to find my purpose” and “how to find motivation.” I always knew that I was capable of more but I didn’t have the tools to take actions to move forward. Like anything else, there are strategies you can use to free yourself of your personal stranglehold or as I like to say, go unst*ck yourself! Get it?! Okay first things first, taking yourself too seriously can lead to feeling stuck. Life is meant to be fun. Yes, we all have goals and ambitions but if you solely focus on goals without having fun you will find yourself unfulfilled and it is my belief that unfulfillment and feeling stuck go hand in hand. Through my 10 years of hands on research, I have come to realize that feeling stuck often comes from one of four things: limiting beliefs, lack of clarity, overwhelm, and not being in alignment.
LIMITING BELIEFS: The first key toward moving forward in life all starts with believing in yourself. A limiting belief is any story that you tell yourself to hold yourself back in life. They include any form of insecurities, fear, or self doubt. We all have them and as we grow our businesses and grow as people they will continue to be there because growing takes stepping out of your comfort zone. Every belief, both good and bad, comes from our thoughts on repeat. The more we think a thought the more power we give it until it eventually turns into a belief. Common self beliefs include, “I’m not good enough,” or “I don’t know what I’m doing.” These beliefs are not the truth, they are just the stories that you have told yourself over and over again. The good news is, you can change your beliefs by changing your thoughts. For more information on how to change your thoughts, download this free PDF guide.
LACK OF CLARITY: What do you want? Do you clearly and specifically know what you want for yourself and your business? Do you have a vision of what the next month and year look like? If you can’t answer those questions without much thought then you probably don’t know - which could be leading you to feel stuck. If you aren’t aiming toward anything then you aren’t growing and like I said before, if you aren’t growing you aren’t fulfilled and unfulfillment means stuck. Start simple. What do you want? Is it more free time? Is it more sales? Say to yourself “I want more ___________.” That’s it. That’s the thing.
OVERWHELM: So now you know what you want but how exactly do you achieve it? Sometimes our goals are so big that the idea of achieving them is too overwhelming and overwhelm can easily lead to inaction. It’s time to slow down to speed up. Instead of focusing on how you’re going to get from A to Z, pull back and focus on how you will get from A to B. Start by making a list of all the things you could do to achieve your goal and then focus on 1 item you can do today. If you finish that 1 item you can move on to the next step, or if you find that 1 item to be ineffective then you now have an entire list of actions you can take, so pivot and try something else.
Let’s say for instance you want to start a podcast. There are several steps that you need to take from having the idea to launching your podcast. Make a list of all the things you need to do to launch. Some ideas may be “buy a microphone,” “record an episode,” “think of a name,” “research how to make a podcast.” Notice how these aren’t in any particular order. When you make your list, just write! Write down every single thing you think of without filter or judgement. Ideally you’ll have 20+ things on your list. Let’s look at the 4 things I just listed. Which one comes first? Well, if you don’t know anything about making a podcast, which you probably don’t if you have never made one, the obvious first step is to research how to make a podcast followed by buy a microphone. Start small and overtime you will build clarity, confidence, and momentum.
When I first started my podcast, Show Up to Go Up, I had no idea what exactly I wanted to talk about. All I knew was that I always wanted to create a podcast. I didn’t let my lack of clarity be an excuse. I started with the basics, kept moving forward, and I eventually turned it into what it is today - a podcast full of inspiration, tools, and tips for those who feel stuck in life.
NOT IN ALIGNMENT: Hopefully I don’t lose you with the word alignment. That used to be a trigger word for me to stop paying attention. Fight that temptation! What I mean by alignment is - do your actions match what you say you want? Sometimes we say that we want something and yet we are pushing that very thing away OR you don’t actually want the thing you say you want. Let’s explore both.
Are you pushing away the thing you say you want? Let’s say you want more free time. Do your actions match that? We all know that actions speak louder than words. Are you allowing yourself to have more time? I used to say that I wanted more free time but I would say yes to everyone and everything and give away any free time I had. My actions of saying yes to everyone were not in alignment with what I said I wanted. Take some inventory here. Maybe there is a subtle change you have to make before you can achieve the thing you want. For me, it was saying no to others.
Do you actually want the thing you say you want? Maybe you say you want to open multiple locations of your store front business. And maybe at one point you really did want that. But in the past couple years you have shifted a bit and now spending more quality time with your family is important. The thing you say you want, more business locations, is no longer what you actually want and therefore you aren’t in alignment. You’re not fully focused on either thing because the two are conflicting and therefore you are stuck. You may have to do some self reflection to make sure the things you say you want are still the things you actually want. Goals change and that’s okay. Self reflection will lead to insight which will also lead to your actions supporting your desires.
Being stuck is one of the worst feelings in the world. It can feel like you are helpless. But remember, you are the driver of your life. The first step to get unstuck is to pay attention. If you don’t realize you’re stuck then how can you change? With these 4 tools you will be on your way to unst*cking yourself and living a life of fulfillment.
Show Up to Go Up.
Ep 51 Everything is Neutral
Everything in life is neutral. It is not good nor bad. We are the ones who decide. Shakespeare said "there is nothing either good or bad but thinking makes it so."
I first heard this concept when it came to money. Why is it that some people view money as a good thing and others view it as a bad thing? Money is neither good nor bad. It is whatever you decide it to be.
The same is true with fear. Both fear and excitement manifest in the body as the same symptoms - rapid heartbeat, dry throat, butterflies in stomach. Change your perception on fear and think of it as an opportunity to find joy and excitement.
Show Up to Go Up
Ep 50 The Power of Gratitude
How ironic that my 50th episode is on gratitude! That being said, I am so grateful to have this opportunity, to grow and share this information, and most importantly for YOU! Thank you so much for listening and supporting me!
Practicing gratitude is one of those magical things that automatically makes your life better. In this episode I talk about 3 ways to practice gratitude.
1.) Developing a daily habit of writing 3-5 things you're grateful for each day. You can do this anytime during the day but I suggest doing it first thing in the morning to start your day off on the right tone. The things you write down can be big or small. You will see a huge change if you do this regularly. The more you focus on things you're grateful for, the more things you will find to be grateful for!
2.) Doing a gratitude meditation. You can youtube a guided meditation or you can just put a timer on for 5-10 minutes and think about 2-3 times in your life that you were sooo happy. Maybe your were in nature or at a birthday party or just spending time with a loved one. Go back to that day and feel those feelings you felt. Connect your body with your feelings for a deeper dive into gratitude. You will feel sooo good after this!
3.) Send thank you cards to those you love and appreciation. It will feel good to you to think about why you're grateful for a certain person and it will also feel good to them to receive such a lovely letter.
Gratitude and appreciation are powerful things. The world would be a happier, better place if we could all focus on gratitude. Click here more free resources.
Show Up to Go Up
Ep 49 Change Your Thoughts, Change your Life
All your beliefs start with your thoughts. The thoughts that you think about over and over again ultimately become your beliefs. If you struggle with limiting beliefs the good news is you can change those beliefs by changing your thoughts. Here's how...
1.) Pay attention to the thought you have and the stories you tell yourself over and over again. Awareness is ALWAYS the first step.
2.) Write down 5-10 limiting beliefs/doubts/negative things you tell yourself. Here are some examples...
- I'm not good enough
- I'm too weird to fit in
- I'm not skinny enough
3.) Recognize those things for what they are...LIES! You don't have to believe those things about yourself. They are just the stories you've been telling yourself but they don't have to be your truth! Cross out everything you wrote on your list!
4.) Write an affirming statement that counters the limiting belief you wrote. Here are examples from the limiting belief examples...
- God created me for a reason. He made me perfect in his eyes
- My weirdness is a gift because it makes me unique
- My body is beautiful/strong
5.) Look at your affirmation list daily and anytime you have a negative thought stop yourself and replace it with the matching affirmation.
Remember - you have formed the habit of repeating your negative thoughts. You can for a different habit but it WILL take time. Give yourself grace but stay consistent. Keep showing up for yourself because if you do there is nowhere you can go but up!
Head over to my website www.showuptogoup.com for a deeper dive.
Show Up to Go Up
Ep 48 Celebrate Failure
Celebrate your fails because failure is a good thing! Here are 3 reasons to back this idea up...
1.) I used to take improv classes (pre covid of course) and if you know anything about improv it can be a little scary. For some reason there seems to be so much pressure to be funny rather than just be - kind of similar to life! The studio I went to had an amazing policy that when someone would "mess up" we would all clap and celebrate. In life and improv, when we mess up it is our natural inclination to feel bad about it and get down on yourself. But at that studio they celebrate mess ups because they are a good thing! And by celebrating them it changed our relationship to messing up. We were no longer afraid to mess up or take risks because it wasn't a scary thing. It would lead to a celebration - who wouldn't want that?!
2.) Have you ever heard of Sara Blakely? She's the inventor of Spanx, an entrepreneur, and just an all around amazing person! She tells the story that growing up they would go around the dinner table and share what they have failed at that day. Every single day! She was encouraged by her parents to fail. The desire to fail everyday allowed her to realize failing is a good thing and a necessary thing to grow.
3.) Growth Mindset. There is an amazing book called Mindset (by Carol Dweck) and it talks about the difference between a growth mindset and a fixed mindset. A fixed mindset believes that you can only reach a certain level of talent or skill and you can't get better if you try. For example, you're either a runner or you're not - nothing you can do about it. A growth mindset, on the other hand, believes that you can get better at anything through discipline and hard work. It perceives failures as a necessary step to grow and learn more.
So the next time you fail I want you to call up you family or friend, scream it out loud, and celebrate! You're on your way!
For more inspiration head to www.showuptogoup.com.
Show Up to Go Up
Ep 47 You Can't Please Everyone
You're not going to be for everyone and that's okay. Some people might not like you but that doesn't mean there is anything wrong with you! If they don't like you it's likely a reflection on them. You don't have to try to be a certain way for anyone. Be true to yourself and own you God created you to be.
For more inspiration head over to my website www.showuptogoup.com
Show Up to Go Up
Ep 46 Life Lessons from Flowers
I recently bought three different types of flowers to cheer me up and give me something to do. In the past couple weeks I have learned 3 important life lessons from my flowers.
1.) Each of my flowers is different but beautiful! One flower is a smaller orange colored flower. The second flower is bigger and more firm and is sunflower colored. The last flower is a burgundy petunia - so delicate but more lush than the first flower. Each of us humans is also different but also beautiful in our own unique way. Not everyone will love all of my flowers but that doesn't make them any less special. That just means that particular person doesn't gravitate toward a certain type of flower. If someone doesn't like you, it doesn't mean there is something wrong with you! We were all created beautiful and wonderfully!
2.) Flowers require water and most importantly, LOVE to grow. Just like we require love and care to grow! I like to speak lovingly to my flowers because there are studies that show if you speak lovingly to plants it facilitates in growth. The same is true for us humans. We need love to flourish.
3.) There are seasons of death and seasons of life. I came home the other day and my small orange flower was full of dead buds. I realized I wasn't watering it as much as it needed. I took extra care tending to it the next week and sure enough bright orange buds bloomed! There is a natural cycle of life full of ups and downs. Sometimes we go through hard times but our harvest is right around the corner. You just have to be patient and keep going!
There are so many things you can learn from nature. Get outside and cherish every moment of life!
For a deeper dive, you can head over to my website and sign up for my weekly newsletter at www.showuptogoup.com.
Show Up to Go Up
Ep 45 How Can You Make Life Easier?
How can you make life easer? We like to overcomplicated things but it's really simple. You just have to ask the question. You have the answers within you. What if you let things be easy? What would that look it? Now go for it! Trust your gut! It will never lead you to the wrong place!
When I first moved to Atlanta I was working at a job I HATED but I made good money. Every day when I would go to work I had weight on me and I never looked forward to it. It was exhausting to live so out of alignment! I knew I hated the place but I was afraid to leave because the money was so good and, let's be honest, I like making money. I didn't know what the exact solution was but I knew I needed to take a leap of faith.
I reached out to a fitness studio by my house and instantly connected with the owner. I started teaching fitness for the first time and fell in love with it. From there, I met a client who is a casting director and has helped me book numerous commercials - which is why I moved to Atlanta in the first place. The universe has your back you just have to have the courage to leap and listen when you know there is a better, easier way.
Head over to my website www.showuptogoup.com for more free resources and to download your free guide to get unstuck!
Show Up to Go Up
Ep 44 Let's Talk about Therapy
In this episode I talk opening about my journey with therapy. I have gone to therapy 4 different times in my life and each time I have found it to be helpful. For some reason, there is a negative stigma about seeing a therapist. My hope is the more we opening talk about it the more normal it becomes.
Every kind of person could benefit from seeing a therapist. Therapy is not just for damaged people. Having someone to talk through things is an important element of dealing with a processing our emotions.
Some insurances will pay for therapy but if yours doesn't, have no fear! You can find a therapist that does something called a "sliding scale." They will work with you and your budget! It's important to find a therapist that you connect with and trust. Just because you go to someone once doesn't mean you are locked into that person. Shop around if you need to!
Don't let things go unresolved in your life because they will keep rising until they eventually bubble to the surface. They will continue to get worse until you deal with them. It'll be a huge sense of relief when you finally work though whatever is going on.
Show Up to Go Up
Ep 43 You are EXACTLY where you need to be
You are exactly where you need to be! You are not behind or too late. Don't worry about someone else's journey. Everything is happening for a reason for you. Put your head down and focus on your own path. Your experiences are shaping you and giving you tools to be a better version of yourself.
Show Up to Go Up
Ep 42 You were Created to be Creative
In June 2020 my mom was diagnosed with brain cancer and given 1-2 months to live. I stopped everything and went home to be with her as she transitioned to the afterlife. Myself, my brothers, and my aunt all took on the daunting role of being caretakers for my mom so that she could pass in the comfort of her own home.
One of the last things she said to me was, "The river flows through." It was 3:30am and it was my turn to spend the night with my mom. She was depreciating fast at this point. She couldn't get out of bed, couldn't use her hand to eat, and could barely talk. That night she told me she was scared. She told me she could see the devil. I don't know if it was true or it was the morphine and lorazapan talking but either way I knew I needed to comfort my mom so I asked her if she could see Jesus. My mom has always been a huge believer and I knew he would be a source of peace for her. She told me she could see him (by using weak yes or nos) and I asked her if she could hug him. She paused for a long moment and then with strength and power, more power than I had seen her use for weeks, she said, "the river flows through."
I assumed she was referring the Jesus and I thought it was such a powerful moment. I searched on Google to see what verse she was referring to but I couldn't find anything.
Weeks later I was reading the bible. I usually try to read a chapter a day - slow and steady is the way to go. I came to John Chapter 7 and it spoke about being thirsty and coming to Jesus and he will give you a river that flows through and that river is the holy spirit. I instantly thought of my mom.
A couple hours later I was reading another book, The Artist Way, that talked about a river flowing though. It said that God is our creator and he is within us and created us to be creative.
Check out this episode to hear more!
Show Up to Go Up
Ep 41 How's Your Energy Pt 3
Be careful of the things your consume. In this episode, I talk about how the things you consume affect your energy.
First off, we all know that food affects your energy level right? More natural, organic food makes you food light, and energized while processed and heavy foods make you feel lethargic and heavy. You are what you eat so be careful and pay attention. When your body tells you you're full don't keep eating. Overindulging also leads to low energy levels. Thanksgiving is a perfect example of this!
Secondly, what are you reading and who are you talking to? Are you reading inspirational content or negative content? It makes a difference in how you feel. Be mindful of how you feel after reading or watching something bad. Even gossiping has a negative affect on our bodies and energy. Take care of your body and it will take care of you!
For a deeper dive into wellness and personal development head over to my website www.showuptogoup.com. You'll find a free guide to love your self and your life.
Show Up to Go Up
Ep 40 How's Your Energy Part 2
Yesterday I talked about how focusing on negativing is an energy zapper. Today I'm talking about indecisiveness. As some of you know, I'm planning a wedding next year which basically breeds indecisiveness. There are sooo many options! How's a girl to choose?! I realized that I was spending way too much energy during a two week period when I was trying to decide on a DJ. I decided right then and there that I was going to take the week of from thinking about it any more! And you know what?! That next week was amazing! I felt so much for energized and less stressed! I realized I was not only wasting valuable time going back and forth but I was also wasting precious energy. I realized I do this ALL. THE. TIME.
"Should I buy this or not?"
"Should I go home for the holidays?"
"When is the best time to blah blah blah?"
I'm exhausted just thinking about it! I was so afraid to make the wrong decision that I would just make no decision. What I would give to get that wasted time and energy back!
So I decided I'm not going to spend so much time going back and forth. I'm going to be courageous and just choose a side. Even if it's the wrong side! I will learn from whatever choice and I will move faster toward my goals if I just jump in instead of dancing on the line trying to decide what to do.
Don't be afraid to just go for it!
Show Up to Go Up
Ep 39 How's Your Energy? Part 1
What you focus on grows. Focusing on negativity will zap your energy and also bring more negativity to you. If you want to feel energized focus on gratitude and appreciation.
Show Up to Go Up
Ep 38 Stop Reading Start Playing
This week in The Artist Way book I am giving up any kind of reading. It's not going to be easy but I am committed. The goal is to stop all of the input so I can leave space to output creativity and to be bored!
We are so over stimulated that we aren't bored anymore these days! But great things come from boredom! Creativity and play come from boredom. You can also hear your inner voice more easily when you aren't over stimulated. That inner voice is you guide to happiness. Listen to that voice as clearly as you can and it won't steer you in the wrong direction because that is your gut and intuition. It knows what you want before your head realizes it.
Show Up to Go Up
Ep 37 Inspiration Comes From Action
How do you keep moving forward when you lose inspiration? Inspiration doesn't last and you can't wait around for it to come. Inspiration comes through discipline and action. Keep going and you will find inspiration. Take daily actions and it will show up for you.
Show Up to Go Up
Ep 36 How to Beat Constant Worry and Anxiety
The two ways that I have overcome constant worry are 1.) meditate - just do it! I promise if you commit to a consistent of meditation you will be so much more present and at peace and 2.) "What if." It seems like we're so quick to say "what if" something bad happens but "what if" something amazing happens?! Over 90% of the things we worry about don't even happen so what if we use that wasn't energy to start imagining the possibilities of what could happen! You'll feel so much more happy just by focusing on the positive side of things over the negative side.
Are you resisting or pushing away the very thing you say you want? A lot of times what we say we want and the actions we take aren't in alignment.
Steve Harvey tells a great story about a time in his life when he was younger. He really wanted a new car and kept telling his mom he was going to get a new car. Every time he told his mom she would kind of brush him off and say, "okay, Steve." Finally after months of his mom not sharing in his excitement he asked why she always brushes him off when he talks about getting a new car and she said, "where are you going to put your car?" Steve already had a car - a non working car that was taking up space in the driveway. Since the old car was in the driveway there wasn't room for his new car. He heard her loud and clear and got rid of his old car and cleaned the driveway to prepare it for his new car. Well, sure enough, two weeks later he had a new car.
He wanted the car for a year but he wasn't ready to receive it until he cleaned the driveway and made space for it. I know it seems like a trivial thing but the universe or God will respond to your actions over your words. Is there something in your life that you say you want but you are pushing that very thing away but something you're doing or thinking? Let me know!
If you'd like more inspirational content head over to my website at www.showuptogoup.com.
Self reflection is such an important thing to do! It helps me to dig deeper when I feel resistance (which is usually masked as fear) and it also helps me check in with myself and my goals.
Show Up to Go Up
Ep 33 What are your Gifts (and how are you using them to serve others)?
There are certain things that you are good at or that come naturally to you. Those things are your gifts and they can be used to serve others. God has given you special gifts for a reason - because he wants you to use them to help others.
Take some time to think about these things and how you can use them to make the world a better place. By serving others you will find that you get to give AND receive. It feels so good to help others and we end up helping ourselves as well.
Show Up to Go Up
Ep 32 What vs Why and Can't vs Won't
What vs Why:
There are BIG differences in what you do vs why you do something. The what is hollow. It has no meaning or reason behind it. Knowing why you do something is the intention and meaning. You are more likely do continue working toward your goals (and do a better job) when you know WHY you are doing something.
"When you know your why, your what becomes more impactful because you're walking toward and in your purpose." -Michael Junior
Here is a link to the youtube video I mention. Check it out, it's amazing! https://youtu.be/1ytFB8TrkTo
Cant vs Won't:
How many times do you say you cant do something when the truth is you can but you won't. There is a huge distinction between the two. A lot of times we say we can't be the reality is if it were important to us we would figure out a way to make it happen. And if it's not important that's okay but own it! Own your truth if you don't want to do something! But also don't make excuses for yourself that aren't true. Hold yourself accountable by knowing the difference and using the correct word when you can't vs won't.
Thank you so much for tuning in! If you'd like to dive deeper you can head over to my website at www.showuptogoup.com.
Today is day 3 of my 100 day challenge. I am doing this challenge because I recently lost my mom and this challenge is giving me purpose and inspiration. My hope is that it is giving you inspiration and motivation as well. We are all going through hard things so why not lock arms and go through it together?!
I am doing a 12 week book course called The Artist Way. In that book I read an amazing quote I want to share with you...“To live a creative life we must lose our fear of being wrong.”
To me, having a creative live is synonymous with having a joyful life and a meaningful life. When you are creating you are in a state of play and joy and usually contributing to others. So in order to live a happy, meaningful life you must lose your fear of being wrong.
I get it! I HATE being wrong and looking bad but it is such a vital part in growth because being wrong provides an opportunity to learn and therefore grow into a better version of ourselves. So challenge yourself to get uncomfortable and get comfortable being wrong.
Thank you so much for listening! If you would like more inspiration and positivity you can join my newsletter at www.showuptogoup.com.
Today is day 2 of my 100 day challenge! Every day for 100 days I am staying in motion and creating inspiring content that I hope heals my soul and yours as well. Life is a little more complicated right now and we could all use some positivity.
I want to encourage you to feel your feelings and find someone to talk to. Talking is such an important element in healing. If you are in a good place then I'd encourage you to reach out to your friends and just listen. So many people are going through hard things right now - more than we even realize. Be a friend.
And don't forget to focus on something you're excited about! Asking the question - "What are you excited about?" Will force you to think about it and if you can't think about anything then maybe you can find something to be excited about. I just bought some new flowers and that has not only given me joy but it's given me something to take care of so I feel more purposeful as well. What are you excited about or what can you do/make to be more excited? I'm rooting for you! Remember that if you show up for yourself every single day there is no where that you can go but up!
If you'd like more inspiring content you can follow me on Instagram at @stephygthatsme or join my weekly newsletter at www.showuptogoup.com.
Today is Day 1 of my 100 day challenge!! Are you as excited as I am?! I hope so!
I am doing a 12 week program called The Artist Way and in that book there is a quote that inspired me to do this challenge - which is essentially a challenge of action, inspiration, and creating content. The quote is "Whatever you think you can do or believe you can do, begin it. Action has magic, grace, and power in it." BOOM!
Don't worry about being perfect or figuring out all the details. Just get started and you will figure out the details along the way! So many times we have a big goal but it becomes so overwhelming because it is so big and we don't know where to start. Start small and start one step at a time. Know that growth isn't a steady uphill journey. You will fail and fall back but that's okay because you are on your way and you are making progress! You'll be amazed to see the doors that open when you start taking action!
If you'd like to dive deeper you can follow me on Instagram at @stephygthatsme or you can sign up for my weekly newsletter full of inspiration at www.showuptogtoup.com.