A Little Bit Better: Recent Episodes
Chris Swail
Hosted by Chris Swail, this podcast explores how mindset and small steps can lead to big results, happiness and less stress in our lives. This podcast is perfect for busy, ambitious people who have goals and dreams but feel stuck and overwhelmed and need help achieving their goals or simply how to live a happier, better life or version of themselves. Chris examines the cause and effects of our thoughts, our actions and inactions, our habits and how they relate to how we live our lives.
Today's focus is about some of the impacts of perimenopause in a woman's life and why it's important to know about perimenopause. Chris shares some tips you can incorporate now, whether you are in perimenopause or haven't yet seen the signs so that you can best navigate your menopause experience.
This episode is the fifth in a series Chris hosts about Women's Health with a focus on perimenopause.
For more information on Chris's Life and Health Coaching services, her Women's Health Collective membership community, and events, visit:
IG: @chris.swail
www.alittlebitbetter.ca
Sign up for the Beta first-access group for the Women's Health Collective HERE.
Chris helps women conquer overwhelm and create the life they're ready for in mind and body!
This episode is the fourth in a series Chris is hosting about Women's Health with a focus on perimenopause. Today's focus is on gut health, nutrition, and digestion. Learn about foods and tips for creating a healthy gut biome as well as why it's so important.
For more information on Chris's Life and Health Coaching services, her Women's Health Collective membership community, and events, visit:
IG: @chris.swail
www.alittlebitbetter.ca
Sign up for the Beta first-access group for the Women's Health Collective HERE.
Chris helps women conquer overwhelm and create the life they're ready for in mind and body!
Today Chris looks at weight gain during perimenopause and the types of exercises that can be highly effective at keeping you fit and feeling well throughout perimenopause and beyond!
This episode is the third in a series Chris is hosting about Women's Health with a focus on perimenopause.
For more information on Chris's Life and Health Coaching services, her Women's Health Collective membership community, and events, visit:
IG: @chris.swail (links in bio)
Sign up for the Beta first-access group for the Women's Health Collective HERE.
Chris helps women conquer overwhelm and create the life they're ready for in mind and body!
When the shock that Chris had entered perimenopause, way younger than she thought possible, started to fade away, she went into research mode. Today Chris shares what she has learned about the big Hs - HORMONES! She tells you what's happening with them in perimenopause, and what they do in your body. Spoiler alert: A LOT!
This one is a bit more technical and a little less story-like; it's packed full of important information about women's bodies.
This episode is the second in a series Chris is hosting about Women's Health with a focus on perimenopause.
For more information on Chris's Life and Health Coaching services, her Women's Health Collective membership community, and to find info about her latest workshops, visit:
www.alittlebitbetter.ca
IG: @chris.swail
Chris helps women conquer overwhelm and create the life they're ready for in mind and body!
Calling ALL women! You're never too young (or old) to learn about women's health and the big changes that happen in your body. Join Chris as she shares some intimate stories about her surprise journey into perimenopause. Menopause wasn't on her radar at all - she was too young! Right?? Apparently not.
In this episode, Chris shares a big list of perimenopause symptoms and talks about some she has experienced, as well as explains just what menopause is, and its stages. It's time to take shame and stigma out of talking about women's health and to make it a mainstream conversation.
This episode is the first in a series Chris is hosting about Women's Health with a focus on perimenopause.
For more information on Chris's Life and Health Coaching services and to find info about her latest workshops, visit:
www.alittlebitbetter.ca
IG: @chris.swail
Chris helps women conquer overwhelm and create the life they're ready for in mind and body!
This episode is of Chris being interviewed after hosting her first workshop on the ever-important but until recently almost taboo subject of Women's Health! You'll hear about why Chris is elevating conversations about Women's Health, particularly about the long years of perimenopause which can start, gasp, when a woman is in her late 30s! You'll also learn more about Chris, who she was as a youngster, and how it's helped guide her to where she is today.
Thanks, Lyndsie, for sharing this interview with Chris!
For more information on services and programs that Lyndsie Barrie of YYC Fempreneurs offers, visit:
www.yycfempreneurs.com
For more information on Chris's Life and Health Coaching services and to find info about her latest workshops, visit:
www.alittlebitbetter.ca
IG: @chris.swail
Chris helps women conquer overwhelm and create the life they're ready for in mind and body!
It's a new year! But even when it's not, today's message is important.
Be kind.
When you end something - a year, a goal, a job, or project, or even a relationship - look at it and release (if needed) with kindness. When you begin something new, start it with kindness. Know your whys, review, evaluate, learn, and plan. Even in failure, bring in a lens of compassion and you'll feel so much better and even clearer about it. We judge, we all do! But when you introduce kindness into your judgment, everything can change in the best ways. Give it a try and see. You'll feel a little bit better!
_______________________
Let's connect!
Chris Swail
Life Coach & Health Coach (CHC)
A Little Bit Better;
IG @chris.swail
web www.alittlebitbetter.ca
The Well Society
IG @the.well.society
web www.thewellsociety.ca
I help people step into the person they want to be and the life they want to live!
Nice, hey?
What's the problem? Well, what do you know about it - the actual cause?
The problem is that fast fixes or band-aide solutions are often applied to the symptoms of a problem, rather than the root problem. Sometimes we think we're fixing a problem, but that problem stems from another problem, so the fixes aren't fixes at all. In this episode, we'll look at Chris's 5-step model for identifying the main issue so that those pesky annoyances that sprout from it go away too!
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Questions or comments? Reach out.
Chris Swail
Life Coach & Health Coach (CHC)
Founder of A Little Bit Better; co-founder of The Well Society
Personal & Group Fitness certified
IG @chris.swail
web www.alittlebitbetter.ca
IG @the.well.society
web www.thewellsociety.ca
I help people step into the person they want to be and the life they want to live!
Nice, hey?
Special episode!
In this episode, Chris gets personal and shares about her experience living in chronic pain, which has been a major source of her personal health challenges. She talks about how she fell into living with chronic pain, how it has impacted her (spoiler: it wasn't only physical!) Many people suffer from chronic pain, yet there is very little conversation about it. Chris highlights how chronic pain can impact a person, from physical limitations to poor sleep, challenges in focusing, and more. She also offers strategies to ease and navigate living with chronic pain.
Join Chris as she lays out her journey with chronic pain to try to create awareness and understanding about how it impacts lives, personally and perspectively.
A Little Bit Better podcast episodes that expand on topics such as (Thoughts and Mindset) mentioned in this episode:
Mindset Matters
Thought work
Habits
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Questions or comments?
Reach out!
Chris Swail, certified Life Coach and Health Coach, founder of A Little Bit Better
IG @chris.swail
web www.alittlebitbetter.ca
I help people step into the person they want to be and the life they want to live!
Nice, hey?
In 'Distracted By Our Feelings' Chris talks about how getting distracted by our feelings about ourselves, others, or situations, instead of dealing with the challenge, can keep us stuck and even created bigger issues. Being absorbed, fixated, or pre-occupied by our feelings about a thing, can hold us back from achieving goals, building or repairing relationships, and can have a negative impact on our confidence, behaviours, and actions Chris offers examples from her life and tips on how to identify when you're distracted by your feelings instead of dealing with the issue, and how to work through those distractions so you can get out of your own way!
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Chris Swail, certified Life Coach and Health Coach, founder of A Little Bit Better
IG @chris.swail
web www.alittlebitbetter.ca
I help people step into the person they want to be and the life they want to live!
Nice, hey?
One Magic Question offers listeners a very simple, yet profound way to pause and take stock of their circumstances so they feel more grounded and in control of their emotions and behaviours. By asking this one question, stress and anxiety can dissipate, while perspective and clarity rise. Wands and one magic solution may not exist, but Chris's question about examining the worth of a moment, can have a striking and instant effect on calming emotions to see the bigger picture, and therefore the next best steps! Worth the listen!
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Chris Swail, certified Life Coach and Health Coach, founder of A Little Bit Better
IG @chris.swail
web www.alittlebitbetter.ca
I help people step into the person they want to be and the life they want to live!
Nice, hey?
Wrestling Yourself sees Chris back on the mic with an episode about how to recognize when we need to get in the metaphorical wrestling ring with ourselves to get to the bottom of ruts, periods of inaction, or unsupportive behaviour, or thoughts that hold us back in life. She illustrates this by sharing her journey - her struggles - to get back to podcasting. She shares how the answers can be delightfully simple, and are there waiting for us when we are ready to confront our own thoughts and behaviours.
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Chris Swail, certified Life Coach and Health Coach, founder of A Little Bit Better
IG @chris.swail
web www.alittlebitbetter.ca
I help people step into the person they want to be and the life they want to live!
Nice, hey?
Join Chris and her guest Amber as they dive into detoxification - what it is, what it ISN'T, and what it can open up in life. We talk about the stigma around the word 'detox', and how to change the narrative and also about allowing flexibility. Amber shares her detoxification journey insights and discoveries. Amber, who is a DoTerra Wellness Advocate (happened along her journey!) also shares about her love of essential oils and how she incorporates them into her life and practice.
Connect with Amber
on IG @amberpachla
for oils: https://www.doterra.com/CA/en/site/amberpachla
podcast: Shift Into Wellness
FIND me here!
Chris Swail, certified Life Coach and Health Coach, founder of A Little Bit Better
IG @chris.swail and free tools and more info at www.alittlebitbetter.ca
I help people step into the person they want to be and the life they want to live!
Nice, hey?
Welcome to another bonus audio exercise. This meditation is an active or "doing" exercise. You will focus on sensations noticed through touch. This short audio exercise can be done anytime and anywhere (not while driving!) You can use this meditation as a tool to help ground yourself or ease anxiety at any time in your day by either sitting through the exercise or simply using touch as a quick tool to remind your body and mind to settle. Focus on the strength and stabilization you can feel through touch.
FIND me here!
Chris Swail, Confidence Coach, founder of A Little Bit Better;
certified Life coach and Health coach; podcast host of A Little Bit Better
Find me on IG @chris.swail and free tools online at www.alittlebitbetter.ca
Chris is BACK! This episode looks at how taking pauses or breaks, even big breaks that mean you stop doing lots of things can actually lead to more productivity and a better state of mind (and body) down the road. She describes how she just did that and how it has benefitted her. Chris shares her struggle with slowing down, facing her roadblocks, and how it has had positive impacts on her mind and body, and personal and business focuses.
Mentions: Mamas and Co www.mamasandco.com
FIND me here!
Chris Swail, certified Life Coach and Health Coach, founder of A Little Bit Better
IG @chris.swail and free tools and more info at www.alittlebitbetter.ca
Time for a habit and brain wiring refresher! In episode 50, Chris takes us on a refresher course about our habits - why they can be good and why less desirable habits are hard to break! She looks at how we are naturally programmed and offers an effective strategy for creating new habits that works with our brain rather than battling it with will power.
FIND me here!
Coach Chris of A Little Bit Better; certified Life coach and Health coach
Find me on IG @thisisalittlebitbetter and free tools online at www.alittlebitbetter.ca
Sometimes we feel shaky or unsteady - life can feel a bit too chaotic. We can't control all the circumstances in our lives, but we can help calm, balance, and steady ourselves within the whirlwind. This audio exercise leads you through a body check-in, and a very simple yet powerful technique you can use anytime (meaning can be out in public - you don't have to be in a quiet, meditative space) to create a sense of sturdiness and steadiness through self-grounding. You are strong. You are steady.
FIND me here!
Chris Swail of A Little Bit Better; certified Life coach & Health coach
Find me on IG @thisisalittlebitbetter and free tools online at www.alittlebitbetter.ca
In this episode, we look at why DOING can be so hard, yet not doing is what keeps us feeling stuck and stagnant, and can lead to feelings of unhappiness. We look at why we don't do things we want to do, and talk about strategies (and I give you one exercise) that you can use to help take yourself from dreaming and not making headway on goals, to taking action to see those dreams come true!
FIND me here!
Chris Swail of A Little Bit Better; certified Life coach & Health coach
Find me on IG @thisisalittlebitbetter and free tools online at www.alittlebitbetter.ca
I'm back! Join me as we look at strategies for resetting. If you are feeling sluggish, or stuck, or itching to move forward, this is a great episode with strategies to help you reset, prep, and create an action plan that will set you up for success - whatever "success" looks like for you.
This episode is full of lot's of tips and information so grab a notebook and dive in!
FIND me here!
Chris Swail of A Little Bit Better; certified Life coach & Health coach
Find me on IG @thisisalittlebitbetter and free tools online at www.alittlebitbetter.ca
In this episode Feel More!, Chris does a deeper dive on feelings and what they mean and what they can do FOR us or TO us. Chris looks at how we can learn to allow them even when they feel uncomfortable or icky and how it's OK to have feelings we label as 'bad' or 'negative.'
Feel what you feel and if you don't like it, ask why - you may find out your negative feelings are appropriate, or if you don't, you have the power and the tools to adjust them. Go on and feel, feel, feel!
FIND me here!
Coach Chris of A Little Bit Better; certified Life coach and Health coach
Find me on IG @thisisalittlebitbetter and free tools online at www.alittlebitbetter.ca
Bonus Audio Exercise #2!
This audio exercise guides you to strengthen your awareness "muscles" by focusing on sounds. You'll listen for sounds, notice their qualities, identify if they evoke any emotions in you - all this is intentional noticing.
By practising this, you are continuing to build awareness which helps you feel more confident, present, and in tune with yourself and your environment.
Enjoy!
FIND me here!
Coach Chris of A Little Bit Better; certified Life coach and Health coach
Find me on IG @thisisalittlebitbetter and free tools online at www.alittlebitbetter.ca
Should, should, should!
We use this word often and without realizing the negative impacts it layers upon us emotionally and, because emotional stress shows up in the body, physically.
Should has become such an engrained way of thinking, but it's a bad a habit that isn't self-supportive. Let's dive in further so we can kick those shoulds to the curb!
FIND me here!
Coach Chris of A Little Bit Better; certified Life coach and Health coach
Find me on IG @thisisalittlebitbetter and free tools online at www.alittlebitbetter.ca
There's no shame in having an Inner Critic! We all have one, and at times that voice in our head can serve a good purpose. The problem is often that inner voice doesn't support us which can hold us back in life, and lead to us letting go our dreams and goals. In this episode Chris looks at how to acknowledge your Inner Critic and learn from the messages; recognize thoughts and behaviour patterns so that you can intentionally choose when to listen and when to say "thank you for your input Inner Critic, but I've got this, " and step towards living your best life!
Coach Chris of A Little Bit Better; life coach and health coach
Find me at www.alittlebitbetter.ca or on IG @thisisalittlebitbetter
We tend to find it easy to support our kids, friends, and family, but what about ourselves?
In this episode, we look at why it's so important to be intentional about self-support and strategies to be our own biggest cheerleader!
Mentions:
Book: Heart Talk: Poetic Wisdom For A Better Life by Cleo Wade
Motivational cards: Find a deck that speaks to you!
Find me at www.alittlebitbetter.ca or on IG @thisisalittlebitbetter
Feelings! We all have them but we often don't allow them. We don't acknowledge what they are and what they are telling us. Or we ignore them. This can build layers of stress and self-shaming. Today we look at our feelings and how and why we should give them a little more attention!
Find me at www.alittlebitbetter.ca or on IG @thisisalittlebitbetter
Hi, it’s Chris from A Little Bit Better. Welcome to A Little Bit Calmer, bonus mini-episodes of audio exercises and meditations for you to find a pause from the world of overstimulation so you can gain calm, clarity, and awareness. Listen in quiet or on the go.
Today we focus on our bodies. When life feels hectic, quiet the outside distractions by tuning into you. The aim is to pay attention to different body parts and see what you notice. Your mind may drift. That's okay. Notice that it has done so and come back to the focus in the exercise. You're working on your awareness 'muscle!'
Notice what you notice, be curious, release judgement. Breathe deeply and within minutes you will have reset, feel focused, and ready for your day.
I hope you enjoy this short and simple exercise, designed to calm busy minds, in a busy world.
Find me at www.alittlebitbetter.ca or on IG @thisisalittlebitbetter
We live in a world that is obsessed with being busy. People wear “busy” like a badge. “Compragging” Bragging masked as complaining. Society seems to expect and pressure us all to be highly productive, hustle (that dreaded H word!), and be in that go-go-go mentality!
The result? We feel exhausted, overworked, underappreciated, underachieving, not good enough. That can lead to self-shaming and other forms of negative self-talk.
We also often feel guilty for resting. We feel restless when resting! We either are so uncomfortable not in doing mode, or simply don’t know how to just be still.
Today's episode dives into that and offers a tool: meditation. This wooey practise delivers big results! Listen in to learn more about the magic of being still.
Find me at www.alittlebitbetter.ca or on IG @thisisalittlebitbetter
*Today I'm sharing a replay of episode 19, one of the most listened to episodes of A Little Bit Better.
Whether you've listened before or not, I'm sure you'll find a few things to inspire you to make your life a little bit better!*
Today we talk about what to do when you don’t know what to do.
Everyone gets stuck. Everyone has down seasons. You can wait for the clouds to part, your head down in survival mode, or you can actively guide yourself through the hard times and find that sunshine sooner.
Start by paying attention to where you are and what you are thinking. Then take small actions to gently guide you on a better path forward.
Sometimes you feel like you don’t know what to do, but the answers are there within you. The power to move through trying times and come out feeling a little less battered than expected is within you. Go get it!
My calendar to book your free Discovery Session:
Click here So much love! Links mentioned to the shout outs in this episode:
India Arie, 'I Am Light.'
https://www.youtube.com/watch?v=OXBWJqHvne8
Marie Forleo's book: ‘Everything is Figureoutable’
Chapters-Indigo: Everything is Figureoutable
Kirsten Jordan Digital
https://www.instagram.com/kirstenjordandigital/
Mamas & Co
https://www.mamasandco.com/
Lianne Kim, The Business of Thinking Big
episode 105: Playing Big with Chris Swail
Find me at www.alittlebitbetter.ca or on IG @thisisalittlebitbetter
Attention all moms, heck attention all people with a dream of living their purpose! Katherine Earl of My Creative Life joins me in this episode to talk about the lows and highs of life and how her mindset journey led her to find and follow her dreams. Katherine opens up about her struggles in her relationship, in her career, and in processing motherhood when it felt like she lost sight of who she was. With openness and trust in herself, she found her dharma and came out of those challenging times better than ever. It's an inspiring tale for all who have an unfulfilled dream and you'll get some insight into her mindfulness journal created for kids. If we start our little ones off with mindset and awareness teaching, who knows how far they will go!
Find Katherine on IG: @mylifecreativekids
Purchase a copy of My Life Playbook Journal for an amazing kid (or yourself!) in your life: www.mylifecreative.com
Want to learn more about how I can help you? Book a complimentary coaching session to see where you are, where you want to be and how I can help you get there. Gain confidence, gain control of your life. Yes, you can!
https://calendly.com/chris-alittlebitbetter/discovery-session
Find me at www.alittlebitbetter.ca or on IG @thisisalittlebitbetter
Your entire life is dictated by the stories you believe, tell yourself and accept from others.
That's kind of a big deal. Life-changing, really!
Chris is passionate about this topic. She takes you through some examples, asks you to take a close look at your stories and encourages you to choose the stories you really want to live.
Want to learn more about how I can help you? Book a complimentary coaching session to see where you are, where you want to be and how I can help you get there. Gain confidence, gain control of your life. Yes, you can!
https://calendly.com/chris-alittlebitbetter/discovery-session
Find me at www.alittlebitbetter.ca or on IG @thisisalittlebitbetter
Living through times that feel out of control can have a negative impact on both mind and body. Join Confidence Coach Chris Swai and Comedian and Podcast Guru Emily Milling in a candid conversation about living in a world that feels chaotic. Chris and Emily talk about emotions that come up and strategies to help combat the stress and overwhelm that living in chaotic times presents. They talk about validating feelings and tips that can be done to make a world of chaos feel a little bit better.
Emily Milling from The Ultimate Creative IG@the_ultimatecreative and
Big Chick Energy Sketch IG @bigchickenergysketch
Find me at www.alittlebitbetter.ca or on IG @thisisalittlebitbetter
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It's not too late to join my group coaching program for women!
If you are feeling weighed down with overwhelm, like your time is out of your control or you just need support to figure out where you want to be in life, this program is for you. Come as you are. Come open and willing to put the effort into you with a private supportive community!
Sign up for April's group coaching cohort for 'Go from "Wtf?!" to "I GOT this."'Sign up now! We start on April 19th.
My 6-week group coaching program starts April 19, 2021
• weekly group call
• 1-1 coaching call with me
• tools, exercise and worksheets
• supportive group
• gain confidence and clarity and start creating the life you desire!
Want to learn more about how I can help you? Book a complimentary coaching session to see where you are, where you want to be and how I can help you get there. Gain confidence, gain control of your life. Yes, you can!
https://calendly.com/chris-alittlebitbetter/discovery-session
Find me at www.alittlebitbetter.ca or on IG @thisisalittlebitbetter
The past greatly shapes who we are now and in the future. This episode explores how the past can keep us stagnant in life and how we can recognize and break that cycle. Chris shares a bit of her awkward past to illustrate how transformation is possible.
If you are feeling weighed down with overwhelm, like your time is out of your control or you just need support to figure out where you want to be in life, this program is for you. Come as you are. Come open and willing to put the effort into you with a private supportive community!
Sign up for April's group coaching cohort for 'Go from "Wtf?!" to "I GOT this."'Sign up now! We start on April 19th.
My 6-week group coaching program starts April 19, 2021
• weekly group call
• 1-1 coaching call with me
• tools, exercise and worksheets
• supportive group
• gain confidence and clarity and start creating the life you desire!
Want to learn more about how I can help you? Book a complimentary coaching session to see where you are, where you want to be and how I can help you get there. Gain confidence, gain control of your life. Yes, you can!
https://calendly.com/chris-alittlebitbetter/discovery-session
Find me at www.alittlebitbetter.ca or on IG @thisisalittlebitbetter
Chris is joined by high-vibing, joyful and energetic Dance Coach, Janet Castillo. Janet shares her inspiring journey, about listening to her intuition and how she created the life that feels right for her, despite not initially having the confidence. Janet helps people unleash their inner dancer, through both movement and mindset. She shares nuggets of wisdom and empowers you to take steps towards believing in yourself even and especially if, you don't quite yet. Small steps to build confidence and make your life a little bit better!
Find Janet:
IG: @workitjanet
www.janetco.live
Free 15 minute high energizing, easy-to-follow workout!
Hey Ladies!! Ready to step into a better version of you?Got that little fire of desire to create something a little bit more for you?
If you have goals but feel stuck, or just are feeling like there's something more for you, then this is the program for you!
Sign up for April's group coaching cohort for 'Go from "Wtf?!" to "I GOT this."'
Starts April 19th.
alittlebitbetter.podia.com/from-wtf-to-i-got-this
Want to learn more about how I can help you? Book a complimentary coaching session to see where you are, where you want to be and how I can help you get there. Gain confidence, gain control of your life. Yes, you can!
https://calendly.com/chris-alittlebitbetter/discovery-session
Find me at www.alittlebitbetter.ca or on IG @thisisalittlebitbetter
In this episode, Chris opens up about her journey with ADHD. You don't need to have ADHD to learn from this episode!
Chris explores what ADHD is, what it means, how it can affect people and more. Chris is determined to break the stigma around having a diagnosis or a label, and instead embracing that which makes you, you!
Reach out if you want to connect with Chris about living with ADHD!
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Hey Ladies!! Ready to step into a happier version of yourself?
If you are feeling weighed down with overwhelm, like your time is out of your control or you just need support to figure out where you want to be in life, this program is for you. Come as you are. Come open and willing to put the effort into you with a private supportive community!
Sign up for April's group coaching cohort for 'Go from "Wtf?!" to "I GOT this."'Sign up now! We start on April 19th.
alittlebitbetter.podia.com/from-wtf-to-i-got-this
My 6-week group coaching program starts April 19, 2021• weekly group call
• 1-1 coaching call with me
• tools, exercise and worksheets
• supportive group
• gain confidence and clarity and start creating the life you desire!
Want to chat? Book a complimentary coaching session to see where you are, where you want to be and how I can help you get there. Gain confidence, gain control of your life. Yes, you can!
https://calendly.com/chris-alittlebitbetter/discovery-session
Find me at www.alittlebitbetter.ca or on IG @thisisalittlebitbetter
Episode 34 features Lianne Kim, Business Coach and author of 'Building A Joyful Business'
Join Lianne and me as we talk about women (particularly mothers') challenges in the entrepreneur world. We also talk about her brand new book 'Building A Joyful Business' which not only addresses those challenges but provides methods and tips for finding your stride and so you can build the joyful business of your dreams! Yes, dreams - Lianne coaches you on dreaming big and naming those dreams, then how to go after them.
You can purchase a copy of her book with 15% off using the code BETTER. Info below!
Find Lianne Kim here:
www.liannekim.com/book
promo code: BETTER for 15% off
IG: @liannekimcoach
Chris & A Little Bit Better:
Calling all moms! Will you help me with some research so I can serve you better? All you need to do is give me an hour of your time - we're just going to chat about motherhood! These
Sign up to be first in line for my group coaching program for moms!
Go from "Wtf?!" to "I GOT this."
alittlebitbetter.podia.com/from-wtf-to-i-got-this
Want to chat? Book a complimentary coaching session to see where you are, where you want to be and how I can help you get there. Gain confidence, gain control of your life. Yes, you can!
https://calendly.com/chris-alittlebitbetter/discovery-session
Find me at www.alittlebitbetter.ca or on IG @thisisalittlebitbetter
In today's episode, we explore the difference between Urgent and Important things and the instant communication culture we live in. Living within our notifications has become second nature, but is it helpful?
Understanding what is urgent and important will help you live your life in a way that moves you forward in your values and purpose. That's a pretty valuable thing! Your life, you get to choose where you spend your time and energy! Let's do this.
Find the FREE Urgent vs. Important worksheet here.
Calling all moms! Will you help me with some research so I can serve you better? All you need to do is give me an hour of your time - we're just going to chat about motherhood! These
Sign up to be first in line for my group coaching program for moms!
Go from "Wtf?!" to "I GOT this."
alittlebitbetter.podia.com/from-wtf-to-i-got-this
Want to chat? Book a complimentary coaching session to see where you are, where you want to be and how I can help you get there. Gain confidence, gain control of your life. Yes, you can!
https://calendly.com/chris-alittlebitbetter/discovery-session
Find me at www.alittlebitbetter.ca or on IG @thisisalittlebitbetter
Episode 32: Judge Me, or How to be Authentic!
Today we look at what it really means to be living as your authentic self, why it’s so vital to do so and we talk about judgement - the thing we all do and the thing we usually fear!
Join me - let’s talk about how to live and not worry about being judged when we show up as our genuine selves. Let’s do this.
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Calling all moms! Will you help me with some research so I can serve you better? All you need to do is give me an hour of your time - we're just going to chat about motherhood! These
Sign up to be first in line for my group coaching program for moms!
Go from "Wtf?!" to "I GOT this."
alittlebitbetter.podia.com/from-wtf-to-i-got-this
Want to chat? Book a complimentary coaching session to see where you are, where you want to be and how I can help you get there. Gain confidence, gain control of your life. Yes, you can!
https://calendly.com/chris-alittlebitbetter/discovery-session
Find me at www.alittlebitbetter.ca or on IG @thisisalittlebitbetter
Today I am joined by fellow health coach Chernell Bartholomew! We chat about energy and vitality (her specialty as a Vitality Coach!), and why we should pay attention to our energy levels and ways to boost them.
Chernell brings her warm, energy as we dig into this often ignored topic. Listen to the end and post of picture of you doing her fun tip to inject an instant boost of confidence and energy into your day! Tag us both @mrschernell and @thisisalittlebitbetter
Be inspired and motivated to focus on nourishing your great energy to start living life a little bit better and as Chernell says, "You can still eat the damned cake too!"
Connect with Chernell:IG @mrschernell
www.vitalitymvmt.com
Chris & A Little Bit Better:
Calling all moms! Will you help me with some research so I can serve you better? All you need to do is give me an hour of your time - we're just going to chat about motherhood! These
Sign up to be first in line for my group coaching program for moms!
Go from "Wtf?!" to "I GOT this."
alittlebitbetter.podia.com/from-wtf-to-i-got-this
Want to chat? Book a complimentary coaching session to see where you are, where you want to be, and how I can help you get there. Gain confidence, gain control of your life. Yes, you can!
https://calendly.com/chris-alittlebitbetter/discovery-session
Find me at www.alittlebitbetter.ca or on IG @thisisalittlebitbetter
In this episode, we take a deep dive to understand the 5 core human fears.
By understanding these root fears that all humans share, you'll be able to better understand any of your own fears, especially ones that might be holding you back from living your best life.
The 5 core human fears:
- Extinction
- Mutilation or bodily invasion
- Loss of autonomy
- Separation, abandonment, or rejection, and finally
- Humiliation, shame, or worthless
We'll talk about how each of those shows up in the modern world. You have all the potential to be who you want to be. Understand, learn and grow through your fear on your way to your greatness! You've got this!
Calling all moms! Will you help me with some research so I can serve you better? All you need to do is give me an hour of your time - we're just going to chat about motherhood! These
Sign up to be first in line for my group coaching program for moms!
Go from "Wtf?!" to "I GOT this."
alittlebitbetter.podia.com/from-wtf-to-i-got-this
Want to chat? Book a complimentary coaching session to see where you are, where you want to be, and how I can help you get there. Gain confidence, gain control of your life. Yes, you can!
https://calendly.com/chris-alittlebitbetter/discovery-session
Find me at www.alittlebitbetter.ca or on IG @thisisalittlebitbetter
Let's talk about JOY, Baby! Do you remember the last time you felt pure joy from the simplest things? Do you remember to make TIME for joy?
Think about it! Then join me here to understand why and how to be more intentional about inserting joy into your life. As usual, the benefits are for the mind and body!
Feel joy, live a better life. Boom.
You got this! You deserve joy!
_________
Calling all moms! Will you help me with some research so I can serve you better? All you need to do is give me an hour of your time - we're just going to chat about motherhood! These
Sign up to be first in line for my group coaching program for moms!
Go from "Wtf?!" to "I GOT this."
alittlebitbetter.podia.com/from-wtf-to-i-got-this
Want to chat? Book a complimentary coaching session to see where you are, where you want to be and how I can help you get there. Gain confidence, gain control of your life. Yes, you can!
https://calendly.com/chris-alittlebitbetter/discovery-session
Find me at www.alittlebitbetter.ca or on IG @thisisalittlebitbetter
Introducing my '12 Fresh Starts' method! In this episode, you'll learn how to reach your big dreams by creating smaller monthly goals and doing short monthly end reviews. It may sound boring but I promise you it isn't! It just might motivate you to start making the changes or pursuing whatever passion has been waiting to be realized!
You don't need to throw in the towel if you "fail" or sabotage on your goals. Revisit and re-start. Your goals and greatness are always there for you, even if you don't get them the first time. Everyone falls at times. You have the choice to stand back up and try again.
A short and sweet little boost to help you live and create your version of a better life!
The '12 Fresh Starts' method can apply to any area of your life; personal development, health, career, family!
Download it here:
12 Fresh Starts worksheet
(on my website, under 'Free Tools' in the menu, click the yellow button '12 Fresh Starts')
Sign up to be first in line for my group coaching program for moms!
Go from "Wtf?!" to "I GOT this."
alittlebitbetter.podia.com/from-wtf-to-i-got-this
Want to chat? Book a complimentary coaching session to see where you are, where you want to be and how I can help you get there. Gain confidence, gain control of your life. Yes, you can!
https://calendly.com/chris-alittlebitbetter/discovery-session
Find me at www.alittlebitbetter.ca or on IG @thisisalittlebitbetter
In this episode, I am thrilled to have Kim Fitzpatrick as my guest. Kim despite major hurdles, is an inspiration for how living your best life is possible. While her inspiring journey started before she took her first breath, she took hold of her life's trajectory one day when feeling stuck and unsatisfied in life when she looked at her husband Jamie and asked "Is this it?!"
Join us in this conversation where we get real and raw about hardships, mindset and rising above. Kim's energy is incredible and she lays things out as they are while pushing and mentoring people to grab hold of the life they want.
Kim is the mom of two (and one fur baby), and married to her best friend and business partner Jamie. She is the founder of two thriving businesses; a social media company that focuses on Health, Wellness and Business Leadership, and Legacy By Kim a headband line, and gift-a-head band give back program, for women walking through cancer and remission.
She is incredibly passionate about empowering others to reach their full potential, live limitlessly and to live their best life, physically, mentally and financially.
I hope you feel inspired to live your best life after listening! You can too.
Find Kim:
IG: @kim_m_fitzpatrick
www.jamieandkimfitzpatrickfitness.pages.ontraport.net
Legacy by Kim
@legacybykim
www.legacybykim.com
Sign up to be first in line for my February Group Coaching program for Moms!
Go from "Wtf?!" to "I GOT this."
alittlebitbetter.podia.com/from-wtf-to-i-got-this
Want to chat? Book a complimentary coaching session to see where you are, where you want to be and how I can help you get there. Gain confidence, gain control of your life. Yes, you can!
https://calendly.com/chris-alittlebitbetter/discovery-session
Find me at www.alittlebitbetter.ca or on IG @thisisalittlebitbetter
Continuing from last week's exploration into the science behind rules, in this episode, we dive into self-restriction. Self-restriction is a common method we like to use to force ourselves to get results. The problem is, it often doesn't get the results we want.
We'll look at how and why when we set rules for ourselves from a place of shame or negativity, instead of love, the results we desire often elude us.
More reasons to be kind to ourselves, yes, please! You can get those dreams of yours with the right kind of action, especially when it comes to action within yourself. You've got this!
Sign up to be first in line for my group coaching program for moms!
Go from "Wtf?!" to "I GOT this."
alittlebitbetter.podia.com/from-wtf-to-i-got-this
Want to chat? Book a complimentary coaching session to see where you are, where you want to be and how I can help you get there. Gain confidence, gain control of your life. Yes, you can!
https://calendly.com/chris-alittlebitbetter/discovery-session
Find me at www.alittlebitbetter.ca or on IG @thisisalittlebitbetter
Rules can feel right, or wrong, perhaps even like a necessary evil, and sometimes incredibly restrictive that it can have negative mental and physical effects on you.
In this episode we peek into the science behind rules; why they need to exist, and why we sometimes have less than awesome reactions to them.
I give you insight and tools to reduce the stress you may be holding when feeling restricted, and encourage you to give yourself permission to be authentically you (as safely as possible please!) within any rules put upon you. Life can feel full closed in, but you can navigate with more calm and self-assuredness. You got this!
Sign up to be first in line for my group coaching program for moms!
Go from "Wtf?!" to "I GOT this."
alittlebitbetter.podia.com/from-wtf-to-i-got-this
Book in your free discovery session to see where you are, where you want to be and how I can help you get there. Gain confidence, gain control of your life. Yes, you can!
https://calendly.com/chris-alittlebitbetter/discovery-session
Find me at www.alittlebitbetter.ca or on IG @thisisalittlebitbetter
Welcome to the New Year! Ah, the time of resolutions and goal setting and shortly thereafter abandoning said goals and resolutions! Wait, what?
If you have goals that consistently remain out of reach or dreams that you don't even bother trying to make a reality, this episode is for you.
Here we talk about how you can actually achieve your goals and dreams. You aren't late to the game. There are no rules on when you can start so let's wipe that excuse off the table. You deserve to live the life you want and you can make headway towards it, once you decide to. Let's do this.
Sign up to be first in line for my group coaching program for moms!
Go from "Wtf?!" to "I GOT this."
alittlebitbetter.podia.com/from-wtf-to-i-got-this
Book in your free discovery session to see where you are, where you want to be and how I can help you get there. I'm living proof of doing just that (the whole goal getting thing) and I want to help you do the same!
https://calendly.com/chris-alittlebitbetter/discovery-session
Find me at www.alittlebitbetter.ca or on IG @thisisalittlebitbetter
Today we look at optimism, the power it holds and how to do it, especially when it feels like it’s raining lemons. Optimism has an incredible influence on our body, mind and how we live our lives! It can be hard to be optimistic at times, but we can train our brains to default to finding good. I show you how!
As always when it comes to your mental health, if you are feeling depressed and know you need extra help, please connect with your doctor, and let a loved one know. You are not alone.
Download my free Good Things exercise sheet here!
Find me at www.alittlebitbetter.ca or on IG @thisisalittlebitbetter
Ep.22: Navigating Motherhood with Amanda Pieris
Show Notes:
This is a fun one. Join me in conversation with wife, mother, career woman and one of my dearest friends, as we talk about trying to do it all. We go deep talking about the journey of life, the elusive quest for balance, the guilt that often comes with parenting and even get a little existential!
It's real and raw, a few more beeped out words than usual, but isn't that just part of the journey?
Would love to hear your experience of figuring out your place in the world and if any of this resonates with you. As always, when in doubt...you've got this. You are enough.
Amanda Pieris
M Seven Consulting
Find me at www.alittlebitbetter.ca or on IG @thisisalittlebitbetter
Article mentioned:
Nora Roberts juggling balls theory (some are glass, some are plastic)
Struggles: Ep. 21
Every single person on this earth has struggles! It's easy to feel alone in ours though. In this episode, we talk about struggles, the impact they have and healthier ways to get through them. Chris offers some support, encouragement and coping strategies with a little reminder that you are incredible (because sometimes we forget).
Need a little more support?
Book your free Discovery Session HERE
Find me at www.alittlebitbetter.ca or on IG @thisisalittlebitbetter
Today I have a guest expert, Emily Edwards of The Good Birth Co. to teach us about self-advocacy in health care. Emily is a Registered Nurse, Doula and Birth Story Expert who helps women heal trauma from their labour and delivery experiences. She is incredibly knowledgeable and passionate about women knowing how to self-advocate during medical and health care experiences.
In this episode, we learn about our rights, and explore actions and mindsets needed in order to lay the foundation for a good experience in our health care experiences. Emily lets us know what it means to advocate for yourself in the health system, how to do it, and what to do if your experience isn't what you had expected.
This is a must-listen for all, especially anyone pregnant or with upcoming planned medical care!
Emily Edwards of The Good Birth Co can be found:
online: www.thegoodbirthco.com
and on IG: @thegoodbirthco
Find me at www.alittlebitbetter.ca or on IG @thisisalittlebitbetter
Today we talk about what to do when you don’t know what to do.
Everyone gets stuck. Everyone has down seasons. You can wait for the clouds to part, your head down in survival mode, or you can actively guide yourself through the hard times and find that sunshine sooner.
Start by paying attention to where you are and what you are thinking. Then take small actions to gently guide you on a better path forward.
Sometimes you feel like you don’t know what to do, but the answers are there within you. The power to move through trying times and come out feeling a little less battered than expected is within you. Go get it!
My calendar to book your free Discovery Session:
Click here So much love! Links mentioned to the shout outs in this episode:
India Arie, 'I Am Light.'
https://www.youtube.com/watch?v=OXBWJqHvne8
Marie Forleo's book: ‘Everything is Figureoutable’
Chapters-Indigo: Everything is Figureoutable
Kirsten Jordan Digital
https://www.instagram.com/kirstenjordandigital/
Mamas & Co
https://www.mamasandco.com/
Lianne Kim, The Business of Thinking Big
episode 105: Playing Big with Chris Swail
FIND me here!
Chris Swail, certified Life Coach and Health Coach, founder of A Little Bit Better
IG @chris.swail and free tools and more info at www.alittlebitbetter.ca
I help people step into the person they want to be and the life they want to live!
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Today we talk about being the author of your own life. When life feels wild and out of control, or dark and uncertain, it’s easy to forget that you get to be the one penning your story. Circumstances are usually beyond control, but HOW you show up, how you react and engage (or not) is always in your hands. Don’t let anyone else hijack your story, instead believe and act like you’re creating a best seller! I know you are!
FIND me here!
Chris Swail, certified Life Coach and Health Coach, founder of A Little Bit Better
IG @chris.swail and free tools and more info at www.alittlebitbetter.ca
I help people step into the person they want to be and the life they want to live!
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Show Notes:
Ep.17: Self-belief ain’t no joke!
Today we talk about the power of believing in yourself. For real.
Not just saying and hoping, no, more like wishing that you do, but realizing the magic that happens when you actually do. That can be hard, it takes training, just like your favourite dance moves, or how you build your cardio up by doing it regularly. It is possible!
You can move towards your goals and dreams, but first, you need to believe you can.
I believe you've got this!
FIND me here!
Chris Swail, certified Life Coach and Health Coach, founder of A Little Bit Better
IG @chris.swail and free tools and more info at www.alittlebitbetter.ca
I help people step into the person they want to be and the life they want to live!
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Show Notes:
Without intent, there is no commitment to giving yourself a better life.
Ouch. That kinda hurts!
So get intentional then! Only you can create your life in the best possible version. It's going to take some work, real work, not just reading inspirational posts!
Join me for this little pep talk about why being intentional truly is the gift that keeps on giving, the catalyst steering you towards your goals. You have goals! You have dreams. I know you do. I also know you can achieve them once you decide to. Listen to this episode, get fired up, get intentional and get going! You got this.
Click for Free tools to help you with mindset and goal getting!
FIND me here!
Chris Swail, certified Life Coach and Health Coach, founder of A Little Bit Better
IG @chris.swail and free tools and more info at www.alittlebitbetter.ca
I help people step into the person they want to be and the life they want to live!
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Check out these episodes to dive in further:
ep.4 Decisions, Decisions!
ep.5 Why Mindset Matters
Show Notes:
I spoke to some incredible moms about confidence in motherhood. What does it look like? I've picked the top 5 areas that kept coming up. Find out what makes moms feel confident, and what they strive for in order to be a confident mom. There are golden nuggets for all, you don't need to be a mom to listen. In fact, especially if you aren't a mom, please give it a listen so you can support the moms in your life! Go team!
FIND me here!
Chris Swail, certified Life Coach and Health Coach, founder of A Little Bit Better
IG @chris.swail and free tools and more info at www.alittlebitbetter.ca
I help people step into the person they want to be and the life they want to live!
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4, 3, 2, 1... Blast of--- waaaaaait! Stay on Earth for 20 minutes as we look at what 'Shooting for the moon' means today (hint: always strive for greatness in all you do!), and how maybe it's not all it's cracked up to be. We explore how picking our moments to rise high is [a little bit] better than the stress of trying to be number 1 at all things, all the time AND of course a little nudging to let go of that and love yourself as you are. Cleared for take off, my friend.
FIND me here!
Chris Swail, certified Life Coach and Health Coach, founder of A Little Bit Better
IG @chris.swail and free tools and more info at www.alittlebitbetter.ca
I help people step into the person they want to be and the life they want to live!
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Today we expand upon last week’s talk about body stress and handling it in heightened periods of stress. We’ll look at the stigma that taking care of our own needs often has especially for women, as well empower you to drop the guilt of looking after you.
You can’t pour water from an empty pitcher. You will always show up best when you are at your best and that means making yourself a priority.
You are worth it, forever and always! You got this.
FIND me here!
Chris Swail, certified Life Coach and Health Coach, founder of A Little Bit Better
IG @chris.swail and free tools and more info at www.alittlebitbetter.ca
I help people step into the person they want to be and the life they want to live!
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Everybody is feeling heightened stress from pandemic living. Seems natural but stress has negative effects on the body! Thank goodness, you can combat that. Chris talks about noticing how your body is holding stress and how to find ways to reduce it, and the negative effects it has on the body. There's a little body science and tools on how to switch your body into a relaxed state by turning on your parasympathetic system (that's the body science bit!)
Is TIME a stress trigger for you? Sign up for Chris's course Take Back Your Time.
Available now - early bird pricing (almost half off!) ends on Oct 15th 2020!
Better your mindset about time, learn tools and strategies to confidently manage and take the stress out of your schedule and live life with you at the helm.
https://alittlebitbetter.podia.com/take-back-your-time
FIND me here!
Chris Swail, certified Life Coach and Health Coach, founder of A Little Bit Better
IG @chris.swail and free tools and more info at www.alittlebitbetter.ca
I help people step into the person they want to be and the life they want to live!
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Join me as I explore one of life's biggest hoaxes...happiness! We look at who is responsible for our happiness, how much we "should" have, and try out a little inventive math. Hint:
Happy (other good emotions) / bad emotions + bad experiences = LIFE
There's a test! Just kidding. Life is test enough! Enjoy!
My new course! Take Back Your Time
5 week course (short videos, work sheets, tools and a 1-1 private coaching call with me!)
You'll go from a place of chaos, feeling like everyone else is dictating your time, to confidently being in the driver's seat. Live with less stress, even when life feels insane!
https://alittlebitbetter.podia.com/take-back-your-time
FIND me here!
Chris Swail, certified Life Coach and Health Coach, founder of A Little Bit Better
IG @chris.swail and free tools and more info at www.alittlebitbetter.ca
I help people step into the person they want to be and the life they want to live!
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Oh, hello...Self! Today I have an amazing guest, Emily Milling! We talk about getting to know yourself, why it’s important and all the incredible things you can learn from getting to know YOU.
Emily opens up, as we talk about what goes on in our brains and how that effects our choices, our sense of self and our life. We get raw and real about our past and present, struggles we’ve had and how we overcome challenges.
Emily is a podcast producer and editor from Toronto, host of Ultimate Podcast Marketing (a podcast about podcasting) and a sketch and improv comedian, a filmmaker and musician. The Ultimate Creative, is her business which helps creative entrepreneurs grow their audiences through podcasting. Her course Podcast Rocket starts on October 7th!
Emily's Links:
Course: Podcast Rocket: How to create your own podcast - https://theultimatecreative.com/podcast-rocket
Podcasts:
Ultimate Podcast Marketing - https://podcasts.apple.com/us/podcast/the-ultimate-creative/id1506516168
Ya Gotta Laugh! An Improv Podcast - https://podcasts.apple.com/ca/podcast/ya-gotta-laugh-an-improv-podcast/id1527362039
FIND me here!
Chris Swail, certified Life Coach and Health Coach, founder of A Little Bit Better
IG @chris.swail and free tools and more info at www.alittlebitbetter.ca
I help people step into the person they want to be and the life they want to live!
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Books mentioned in this episode:
• Take Control of Your Life, by Mel Robbins, an Audible Original
• The Dance of Anger: A Woman's Guide to Changing the Patterns of Intimate Relationships, by Harriet Lerner
Show Notes:
Living through a pandemic has been…trying. A bit of a mental yo-yo for many and processing our often intense emotions for 6 months is exhausting!
Many of you told me you’re struggling with a lot of negative self-talk. Fear, anxiety and doubting your decisions has been an increased trend. When is this bad “day” going to end?!
We don’t know that, but we can take it easy on ourselves. Take a listen to this quickie episode, and know you are not alone! I give you tips on combating some of the bad day feelings as well as permission (you don’t need that from me though!) to let go of the negative feelings weighing you down.
I see you. I feel you. I am you! Okay, I am me and you are you, but we are in this together!
FIND me here!
Chris Swail, certified Life Coach and Health Coach, founder of A Little Bit Better
IG @chris.swail and free tools and more info at www.alittlebitbetter.ca
I help people step into the person they want to be and the life they want to live!
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Just one rock can redirect the flow of water.
Thoughts are the same.
Your thoughts shape how you see yourself and everyone and everything else. Thoughts are your stories, so when you aren't having good ones, it may be signal that something is off balance within you. BUT it may not be either! Our experiences are vast and not all of those things have to be good, though many are. Thought work allows you to decide which thoughts you are okay to have, and which ones you need or want to change.
Uncover your WHY, the reason you are having the thought and it opens a big window for yourself. When you do thought work you become more aware of yourself, your values, and what matters to you.
FIND me here!
Chris Swail, certified Life Coach and Health Coach, founder of A Little Bit Better
IG @chris.swail and free tools and more info at www.alittlebitbetter.ca
I help people step into the person they want to be and the life they want to live!
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2020 isn't the year that all was lost. Much has been found, much has been re-discovered within ourselves, within the world.
True values hold firm, some more important now than ever before.
This episode dives into five life lessons that have been amplified for Chris while living through the coronavirus pandemic for 6 months. Take a listen and let us know if any of these ring true for you!
FIND me here!
Chris Swail, certified Life Coach and Health Coach, founder of A Little Bit Better
IG @chris.swail and free tools and more info at www.alittlebitbetter.ca
I help people step into the person they want to be and the life they want to live!
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Today we talk about mindset and discover just how much it drives our lives.
Mindset is a set of attitudes or beliefs a person holds. These attitudes and beliefs are the drivers behind a person’s identity and the way they approach basically everything in life. Mindsets can be FIXED or GROWTH based. We can exhibit both! Fixed mindsets can hold us back in life but we can change them! We are in control. We get to choose. Listen for a great exercise to take you on a transformational journey by turning a negative belief into a great one.
Learn all about mindset and how we can change ours and even change our beliefs little by little!
FIND me here!
Chris Swail, certified Life Coach and Health Coach, founder of A Little Bit Better
IG @chris.swail and free tools and more info at www.alittlebitbetter.ca
I help people step into the person they want to be and the life they want to live!
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I just can’t decide what to write… Oh, er hello! Today we talk about how sitting in indecision effects our goal getting and the repercussions it has physically and mentally.
Indecision can translate into missed opportunities because if you let it go on long enough your indecision becomes the decision and that can lead to regrets and unhappiness.
There is so much freedom in body and mind, in being able to make decisions big and small.
Here we delve into what indecision is and how to get through it so you can move towards living the life YOU CHOOSE. Make the decision to grab a pen and paper if you have some nagging indecision you’d like to tackle and let’s get you into becoming a decision-making master!
FIND me here!
Chris Swail, certified Life Coach and Health Coach, founder of A Little Bit Better
IG @chris.swail and free tools and more info at www.alittlebitbetter.ca
I help people step into the person they want to be and the life they want to live!
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In this tough love episode, we are going to identify and own the excuses we tell ourselves that hold us back from getting our goals and dreams.
Our brains can and will always find reasons and excuses why not to do something.
We are going to take our excuses and convert them from things that hold us back into possibilities, or simply scratch them out.
No one can do the work for you. No one can change you, but you. That means at some point when you want change in your life or when you are ready to realize your goals, you’re the one that has to step up and say “Put me in coach!” And that means taking the power back in your life. To do that you need to own your actions and your inactions. Acknowledge and own your excuses so that you can slay them. You cannot control other people or situations, but you can control your own thoughts and actions. You get to be the driver in your life and if it feels otherwise, it’s time to assess why.
FIND me here!
Chris Swail, certified Life Coach and Health Coach, founder of A Little Bit Better
IG @chris.swail and free tools and more info at www.alittlebitbetter.ca
I help people step into the person they want to be and the life they want to live!
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Today we look at the intentional practise of gratitude. There’s got to be a reason so many people are now doing it!
Gratitude resets us, especially when we aren’t naturally prone to a gratitude first attitude. Gratitude gives us a pause from steam rolling into another day with our heads full of to-do’s and annoyances and stresses big and small. It helps us recognize good things in our lives and when we make gratitude a daily habit, it opens us up to seeing and recognizing good things and good intentions in people along our whole day. We become more open and emotionally available to ourselves and to others, we also become more forgiving of our own mistakes and imperfections and those of others.
We look at other benefits of practising gratitude and 3 different ways to reap those benefits.
THANK YOU for listening!
FIND me here!
Chris Swail, certified Life Coach and Health Coach, founder of A Little Bit Better
IG @chris.swail and free tools and more info at www.alittlebitbetter.ca
I help people step into the person they want to be and the life they want to live!
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Oh, please leave me a review if you like this podcast!
In this episode, we continue exploring how our primitive brain works and how we can get it to work for us with the power of habits.
Habits are extremely useful and powerful tools for our brains, especially in this day and age where we are faced with tens of thousands of decisions every single day. Habits are automated behaviours, taking stress and pressure off our brain to make many of those decisions.
That automation is a great method to shield us from decision fatigue and allow us to go about our day, but (there’s always a “but!”) when those hardwired habits aren’t healthy ones, or are habits that keep us stuck in patterns, or even are self-defeating, they are a problem.
The great news? We can re-wire our brains and we can choose to create amazing habits that help us become who we want to be and obtain our goals and dreams!
FIND me here!
Chris Swail, certified Life Coach and Health Coach, founder of A Little Bit Better
IG @chris.swail and free tools and more info at www.alittlebitbetter.ca
I help people step into the person they want to be and the life they want to live!
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Episode 1:
This podcast is about how LITTLE shifts we make in our habits can actually produce HUGE results in our lives and most importantly in our happiness.
Why just “A little bit better?” The massive multi-billion dollar Self Help industry indicates how many people who are looking to better themselves, or who aren’t feeling fulfilled or happy with where they currently are in their life.
That's a lot of people who feel frustrated, overwhelmed, or stuck where they are and cannot find a way out, or a way to move forward on their own. That's a lot of people who are seeking to be a little bit (sometimes a lot) better. So, why can't we get there?
We need to understand our primitive (or lizard) brain, the instinctual part of our brain that manages automatic behaviours that keep us safe. Basically it’s not hard wired to make big leaps at a time to make change, even when that change is for something really good or really exciting.
You an incredibly exciting goal that fires you up and you are so driven to reach it, but you aren’t there. You try and you fail, you try and you fail. We know WHAT we want but GETTING THERE seems like a massive leap and that scares our primitive brain. Our primitive brain goes “Hmm… is this familiar? Familiar has been done and we’re safe. So familiar equals safe, equals good, equals no panic, no pushback."
Whereas something that is unfamiliar to our primitive brain, something unknown - yes even a thought! - is viewed as dangerous. Our brain doesn’t know if it’s safe. Our brain is doing it’s job, which is to keep us safe. It’s self-preservation. So it wants to keep us in the familiar. And that is why whether our goals are big, medium or small, we often cannot get there, because of the hardwiring protection of our primitive brain.
So we’re doomed? No. It just means that when we desire change in our lives, the best way to get there, the most effective way to get lasting (or sticky) results, is by taking little steps. Small steps, bite size chunks, one at a time, to help nudge our primitive brain to make the changes needed to move us towards our new state, our new goals.
FIND me here!
Chris Swail, certified Life Coach and Health Coach, founder of A Little Bit Better
IG @chris.swail and free tools and more info at www.alittlebitbetter.ca
I help people step into the person they want to be and the life they want to live!
Nice, hey?