Making Changes Breaking Barriers: Recent Episodes
Kristina Williams
The Making Changes, Breaking Barriers podcast is for anyone looking for something different from their day-to-day life. Change starts with YOU. And more specifically, change begins when we are honest about our starting point: our current routines and habits, our values, and our mindset.
My name is Kristina Williams (Coach K) and I love talking about personal and professional development. I will be honest with you, change is hard. The process of change will be uncomfortable. Real change takes real time, and we do not like to wait for the things we really want. In this podcast, I’ll discuss how you can start now in paving your own path, developing into the person you wish to be and creating the life you want to lead.
What qualifies me for such an endeavor? More than a decade of coaching, a graduate degree, and a lifetime of “figuring out” all the little thoughts in my own head that have held me pack, propelled me forward, and gotten me to where I am today.
Tune in every Monday for new episodes. Listen anywhere you get your podcasts, and please rate and review the podcast if you enjoy it. Changing your path will not be easy. But, I can promise you one thing, it will be worth it.
Hey there, it's Coach K, and I'm back with another exciting episode of Making Changes, Breaking Barriers. Get ready for an inspiring conversation with our special guest, Jamie MoCrazy.
Jamie is no ordinary athlete. She's a trailblazer who made history in the skiing world, and her journey is nothing short of remarkable. From becoming the first woman to flip off a rail in a ski competition to convincing the IOC to include slopestyle skiing in the Olympics, Jamie's achievements are awe-inspiring.
But her story takes a profound turn when a devastating skiing accident changed her life forever. In this episode, we'll dive into Jamie's incredible journey, her unwavering determination, and how she's turned challenges into opportunities. We'll also explore her unique "MoCrazy Method" and the powerful message she hopes to share with our listeners. Don't miss this chance to be inspired by Jamie's extraordinary journey of resilience and self-discovery. Tune in now!
Jamie’s Social Media:
Instagram: http://www.instagram.com/jamieMoCrazy
Youtube: https://www.youtube.com/@mocrazystrong9052
LinkedIn: https://www.linkedin.com/in/%F0%9F%8F%94-jamie-mocrazy-07b58131/
Facebook Page: https://www.facebook.com/MoCrazy
Website: https://www.mocrazystrong.org/
Life Get’s MoCrazy Podcast: https://podcasts.apple.com/us/podcast/life-gets-mocrazy/id1542078181
If you are interested in learning more about MoCrazyStrong, you can also sign up for a call to discuss different climbing alternative peaks programs. Text 603-726-6603 to set up a call!
Connect with me on Instagram @changewithcoachk
Visit my website: www.changewithcoachk.com
Want to watch the podcast? Visit my YouTube Channel: https://www.youtube.com/@changewithcoachk
Hey there, it's Coach K, and you're tuned in to another transformative episode of Making Changes, Breaking Barriers. Today, we're delving into a topic that's become a modern conundrum – the delicate balance between relaxation and productivity.
In our fast-paced world, we're often told that productivity is the ultimate goal. We strive to achieve more, set higher goals, and conquer new challenges. But in this pursuit of success, are we neglecting something equally important? Are we overlooking the need for relaxation?
We'll explore why relaxation is not merely a luxury but a necessity for your mental and emotional well-being. Discover the science behind it – how relaxation positively impacts your body, from reducing stress hormones to boosting your immune system.
But here's the real challenge: finding the equilibrium between productivity and relaxation. It's a balancing act that requires mindful habits and consistent effort. We'll share four pivotal factors to help you navigate this fine line.
Don't forget to show some love to the podcast by leaving a rating and review. Your feedback is my guiding star on this transformative journey.
Connect with me on Instagram @changewithcoachk
Visit my website: www.changewithcoachk.com
Want to watch the podcast? Visit my YouTube Channel: https://www.youtube.com/@changewithcoachk
I am thrilled to welcome the incredible Jenny Maier as a special guest on my podcast. Jenny's inspiring journey from lawyer to sought-after running coach takes center stage in this conversation. Join us as we delve into those moments when life's true transformations demand more than just external changes.
This episode offers a deep dive into personal growth and the extraordinary power of embracing change at its core. Jenny's experiences and insights will inspire you to reflect on your own journey and the transformative possibilities that await. Tune in to this enlightening conversation that promises to ignite your passion for self-discovery.
Don't miss out! Join Jenny and me as we unravel the threads of change and growth in this captivating episode. It's a journey you won't want to skip.
Check out Jenny on Instagram!
Visit Jenny's website for more about her run coaching and other services:
www.jennymaier.com
Connect with me on Instagram @changewithcoachk
Visit my website: www.changewithcoachk.com
Want to watch the podcast? Visit my YouTube Channel: https://www.youtube.com/@changewithcoachk
Hey there, it's Coach K, and I'm thrilled to dive into a powerful episode of the "Making Changes Breaking Barriers" podcast with you. Today, we're going deep into the heart of authenticity – breaking away from the norm and embracing your genuine self. Get ready to unlock three essential keys that can lead you to an authentic life unbound by the status quo.
Let's talk about something that's been on my mind – the pull of the status quo, the constant craving for more, and the consumer-driven mindset that surrounds us. Have you ever stopped to question if the path you're on truly aligns with your inner desires, values, and true purpose? That's what we're diving into today.
We'll draw inspiration from incredible individuals like soccer legend Abby Wambach and explore the real benefits of living authentically. From boosting your mental well-being and self-esteem to cultivating stronger relationships and supercharging your motivation, authenticity can truly transform your life in profound ways.
So, are you ready to embark on a journey that could change your life? Tune in, because we're diving into the heart of authenticity – a journey that leads to purpose, self-discovery, and a life lived on your own terms.
Connect with me on Instagram @changewithcoachk
Interested in coaching? Visit my website: www.changewithcoachk.com
Want to watch the podcast? Visit my YouTube Channel: https://www.youtube.com/@changewithcoachk
Drs. Tim & May Hindmarsh join me on the podcast for an active conversation about the important of staying active life-long, the keys to staying married, and overcoming abuse.*
Tim and May are the hosts of the BS FREE MD podcast. Both are Board Certified Family Practice physicians who have led diverse careers in rural medicine. They each have almost 30 years of diverse experience in family practice, hospital medicine and urgent care.
As a successfully married couple for 30 plus years, they love to have an honest and real discussion about what makes a relationship work. They discuss work/ life balance and the 4 F’s to success- Faith, Family, Finances, Fun. Noted to be a dual physician power couple and faith based physicians, they have managed to juggle raising kids, careers and maintain a balanced marriage along with personal interests and interdepence.
In 2021, Tim and May ventured into the private world of Medicine, helping establish Ridgeway Health, a local private Urgent Care Clinic. Both have been frontline physicians during the Covid Pandemic, working almost exclusively in Covid Clinics 2020-2022.
They both believe in serving the community you are in. While rural medicine has been their main mission field, they have served internationally.
In 2021, they launched BS FREE MD Podcast They are passionate and love laughing at their medical experiences as well as getting into serious discussions on the issues in healthcare today.
*This episode does discuss past experiences of childhood sexual abuse, anorexia, and bulimia.
Click HERE to check out the BS FREE MD Podcast.
BS FREE MD Website
BS FREE MD Facebook Page
BS FREE MD Instagram
BS FREE MD Twitter
BS FREE MD YouTube
Connect with me on Instagram @changewithcoachk
Interested in coaching? Visit my website: www.changewithcoachk.com
Want to watch the podcast? Visit my YouTube Channel: https://www.youtube.com/@changewithcoachk
I heard this quote a few weeks back and I could not stop thinking about it: “See their growth rather than their pain."
What does it mean? What does this mean to me?
In today's episode of the Making Changes Breaking Barriers podcast, I dig into what it means to judge versus what it means to show empathy and the affects both have on our lives.
Specifically, tune in to hear more about:
-Different forms of judgement we may not be aware of
-The negative affects of judgement on the person who is judging
-How judging or showing empathy is on our control
-Benefits of showing empathy versus judging
Connect with me on Instagram @changewithcoachk
Interested in coaching? Visit my website: www.changewithcoachk.com
Want to watch the podcast? Visit my YouTube Channel: https://www.youtube.com/@changewithcoachk
If you didn't watch PART 1 of this series with Cora, listen here first: How We Met and Why We Continue to Laugh Together | Part 1 of 2 with My Wife, Cora!
Cora is BACK, again! :) Since you all loved the first episode with Cora on the Making Changes Breaking Barriers podcast last winter, I convinced her to come back for more fun!
In Part 2 of 2 of "How We Met and Why We Continue to Laugh Together," Cora and I talk about:
-Why we believe laughter is so important for your relationship
-Two different kinds of laughter we experience in our relationship
-What really makes us laugh about each other
-And the important of a positive community who will join you in laughter
Connect with me on Instagram @changewithcoachk
Interested in coaching? Visit my website: www.changewithcoachk.com
Want to watch the podcast? Visit my YouTube Channel: https://www.youtube.com/@changewithcoachk
Cora is BACK! Since you all loved the first episode with Cora on the Making Changes Breaking Barriers podcast last winter, I convinced her to come back for more fun!
In Part 1 of 2 of "How We Met and Why We Continue to Laugh Together," Cora and I talk about:
-Where we each were in life before we met and how we both were looking for a "fresh start"
-The very first message I ever sent to Cora
-What our first few weeks together looked like
-In retrospect, why we think we worked so well together from the beginning
Here is the link to the first time Cora was on the Making Changes Breaking Barriers podcast: Life Hacks w/ My Wife Cora: How We Make Big Decisions
Connect with me on Instagram @changewithcoachk
Interested in coaching? Visit my website: www.changewithcoachk.com
Want to watch the podcast? Visit my YouTube Channel: https://www.youtube.com/@changewithcoachk
We have all done it. We have all started something and not finished it. We have all felt super motivated and watched that motivation evaporate (quickly) into thin air. Believe me, I have had this happen to me many times. But, what I have learned from that experience is that knowing what traps lie ahead of me, actually allows me to avoid them and keep moving towards whatever it is I want to accomplish.
Tune in to this week's episode to hear more about:
-Three things you should know about your journey before you seriously start going down it
-Two traps to know about and avoid to sustain your efforts
HERE is the link to the previous Making Changes Breaking Barriers episode I referenced in this episode: The 4 Things You Need When Making A Change: The DARE Method
Connect with me on Instagram @changewithcoachk
Interested in coaching? Visit my website: www.changewithcoachk.com
Want to watch the podcast? Visit my YouTube Channel: https://www.youtube.com/@changewithcoachk
I can honestly say, I have never interviewed a DOG TRAINER before! Kait Lendrum and I go all the way back to our high school years where we met playing high school basketball. Since then, Kait has been doing a lot including starting and running her own business, Hollow Stark K9.
You won't want to miss this episode as we don't just talk about the journey to starting her own business, but Kait also throws in a few free dog training tips for all our dog lovers out there! :)
In this episode we talk about:
-The injury and illness that ended Kait's basketball career and forced her in a different direction
-The mentality Kait learned to keep her moving forward
-What it's like for Kait owning and running her own business
-And like a said, Kait sprinkles in a few dog training tips and also, her favorite dog to train!
Check out more about Kait and Hollow Stark K9 HERE. (<---You can find the Ultra Oils coupon code here too!)
Connect with me on Instagram @changewithcoachk
Interested in coaching? Visit my website: www.changewithcoachk.com
Want to watch the podcast? Visit my YouTube Channel: https://www.youtube.com/@changewithcoachk
Listen to this week's episode to hear the 3 questions I think we should all ask ourselves anytime we feel a little bit stuck.
Connect with me on Instagram @changewithcoachk
Interested in coaching? Visit my website: www.changewithcoachk.com
Want to watch the podcast? Visit my YouTube Channel: https://www.youtube.com/@changewithcoachk
What a wonderful conversation this was with Bend, OR local Life Coach, Mindy Aisling.
In this episode we discussed:
-Mindy's childhood story of growing up quickly and overcoming adversity
-Why Mindy became a Life Coach
-How Mindy assist clients to examine their limiting beliefs, question their assumptions, and release the notion that they are anything less than perfect
-How the data around us does not always align with the stories we tell ourselves
More about Mindy:
Mindy Aisling is a professionally trained & board-certified life, leadership, and entrepreneur coach. Mindy is a certified master coach through the International Coaching Federation (ICF) and also a licensed Meditator. Through her innovative approach, Mindy assists clients to examine their limiting beliefs, question their assumptions, and release the notion that they are anything less than perfect. As a result, individuals who work with Mindy cultivate the ability to stand firm in their beliefs, live authentically and decisively, and discover an experience of life that is filled with purpose & passion.
Mindy is the founder of How to Be Human and Entreprenerd - two programs that have enabled her to share wisdom and knowledge with a broader audience in service of her mission to empower individuals to lead their most TRUE and COURAGEOUS lives.
When she is not working, Mindy can be found playing outdoors, creating art, or with her nose deep in a book.
Youtube: https://www.youtube.com/@MindyAmitaAisling
LinkedIn: https://www.linkedin.com/in/mindy-amita-aisling/
Facebook Page: https://www.facebook.com/MindyAmitaAisling
Tik Tok: @coachmindyaisling
Twitter: mindyaisling
Website: www.mindyaisling.com
DIY Course: How To Be Human: https://www.mindyaisling.com/before-you-begin
Connect with me on Instagram @changewithcoachk
Interested in coaching? Visit my website: www.changewithcoachk.com
Want to watch the podcast? Visit my YouTube Channel: https://www.youtube.com/@changewithcoachk
I have talked about boundaries before on this podcast, but I can promise you that I have never talked about them like this before. This is me stepping out of my comfort zone....
This is me telling you the BRUTAL TRUTH of what happens when we don't set the necessary boundaries in our lives.
And without even listening to the episode, I will tell you this: When we don't set the boundaries in our life that are needed, the consequences are fun for NO ONE!
In this episode I discuss:
-Why boundaries are so important when we are trying to make progress in our lives
-The six different forms of boundaries we may need to establish
-The 5 consequences of not setting your boundaries
-The 4 things that will happen if you don't respect other peoples boundaries
Connect with me on Instagram @changewithcoachk
Interested in coaching? Visit my website: www.changewithcoachk.com
Want to watch the podcast? Visit my YouTube Channel: https://www.youtube.com/@changewithcoachk
We all live busy lives but it is hard to imagine being successful at being both a professional athlete and a mom and Madison Packer is just that.
Listen to this episode to hear more about:
-Madison's journey to becoming a mom with her wife through the pandemic
-Madison's decision to be visible on social media
-Suicide prevention awareness and overdose awareness
-What is up and coming for Madison's hockey career
Learn more about Madison Packer:
Madison Packer is the current Captain of the Metropolitan Riveters in the Premier Hockey Federation.
Packer started her winning ways in high school when she won gold medals with Team USA at the 2008 and 2009 IIHF U-18 Women’s World Championships, scoring 20 points in 10 games across those tournaments.
Madison then went on to play college hockey at the University of Wisconsin-Madison where her and her team had great success winning a NCAA Championship in 2011. Packer was named to the WCHA All-Academic Team in her senior season in 2013-14. When she completed her collegiate career, Packer was one of just 19 players in Badgers program history to score at least 100 points.
Madison continued this success in the Premier Hockey Federation winning the Isobel Cup, which is the championship trophy in the PHF, with the Riveters in 2018.
In 2019-20, Packer finished fifth in the league in scoring (34), shared the league lead in power play goals (5) and became the first player to score at least eight goals in four consecutive seasons.
A really cool stat I wanted to add - She scored two goals in the PHF Labatt Blue Buffalo Believes Classic, which was the first regular season outdoor game in league history
Madison is the Riveters current all-time leading scorer and is a six-time PHF All-Star.
Outside of Hockey, Madison is the mom to two little kids, Waylon and Harlan, and loves spending every minute she’s not on the ice with her wife and two kiddos.
Connect with Madison through her Instagram account: @mpacker14
Metropolitan Riveters Homepage
Connect with me on Instagram @changewithcoachk
Interested in coaching? Visit my website: www.changewithcoachk.com
Toxic is a strong word, but in human behavior, toxic is used to describe someone who causes distress in others through negative words and actions.
A lot of us have toxic people in our lives. Sometimes we can cut these people out of our lives and sometimes we can't. But recognizing who they are, how they are making us feel, and how to deal with them, can help us move forward.
In this episode I discuss:
-Signs how toxic behavior
-How toxic people may make you feel
-Strategies to deal with toxic people
Connect with me on Instagram @changewithcoachk
Interested in coaching? Visit my website: www.changewithcoachk.com
Want to watch the podcast? Visit my YouTube Channel: https://www.youtube.com/@changewithcoachk
This was special. I got to record record a podcast episode with my Mom. :)
Tune in to hear more about my mom's courageous story of coming to the USA at 18-years old.
We talk about:
-How she felt leaving everything behind in Venezuela
-What it was like being in a country where you don't speak the language
-Raising kids in a different country from where she grew up
Connect with me on Instagram @changewithcoachk
Interested in coaching? Visit my website: www.changewithcoachk.com
Spring weather is finally here and guess what so many of us are feeling? JOY! We are so happy the sun is finally shining. We can start to feel the warmth on our skin. We are meeting up with friends for a meal and a drink on a patio somewhere. We are feeling so many positive emotions and guess what happens when we feel positive emotions?
We EMBRACE THEM!
Which is great. But here is the thing: we won't always feel this way. Not everyday is sunshine and patio lunches.
When we have "negative thoughts and emotions" learning to hold them loosely and face them courageously and compassionately then allows us to move past them to ignite change in our life.
In this episode I discuss:
-What Emotional Agility is? Reference: Emotional Agility: Get unstuck, Embrace Change, and Thrive in Work and Life by Susan David
-Two Common Ways Negative Emotions are Handled
-Four Ways to Be Emotionally Agile
Connect with me on Instagram @changewithcoachk
Interested in coaching? Visit my website: www.changewithcoachk.com
This episode with Katie Griffiths was such a genuine authentic conversation that I know you will all love.
Katie is what we would call an all around athlete and competitor! From hockey, to golf, to physique competitions, coaching, and now flying planes, it kind of seems like Katie has done it all!
Tune in to hear more about:
-Where Katie's competitive drive comes from
-The terrible injury Katie suffered which changed her life
-Katie's approach to finding balance with her health
-And Katie's journey to aviation school
More on Katie Griffiths:
Katie received a full-ride golf scholarship to Jackson State University in Mississippi, where she pursued a degree in kinesiology and played Division 1 golf. After two years, Katie returned to Canada and started working at a gym, where she was introduced to bodybuilding. Her involvement in bodybuilding led her to compete nationally and internationally, with the Arnold Amateur stage being the largest platform she competed on. Katie had some complications with bodybuilding which then transitioned her to CrossFit and eventually back to golf.
Katie resumed competing in long drive competitions in 2019 and obtained her pro card within a year, earning a spot in the worlds competition.
In addition to her own competitive pursuits, Katie has also worked with hundreds of clients on their own fitness and nutrition journeys.
Most recently, due to injuries in golf, Katie shifted her career path and enrolled in aviation school as a full-time student pilot. She currently travels across the states as a pro golfer for backswing golf events and participates in charity events.
Connect with Katie through her Instagram account: @itscoachkg
Connect with me on Instagram @changewithcoachk
Interested in coaching? Visit my website: www.changewithcoachk.com
This episode is about SHAME. And anytime we talk about shame, we also have to talk about vulnerability. I open up in this episode about how a past experience and trauma of mine filled me with shame for years.
Listen to this episode to also hear more about:
-How shame is not something most of us like to talk about.
-Where shame comes from
-Shame vs Guilt
-How do we combat shame
-And embracing vulnerability
Connect with me on Instagram @changewithcoachk
Interested in coaching? Visit my website: www.changewithcoachk.com
In today's episode Cora and I speak with our good friends, Laura Bowly and Lisa Miller about their very successful careers as a singer songwriter turned website designer and FBI Agent, respectively.
Listen to hear more about how:
- Laura's experience as a singer songwriter in the 90s including the importance of women's festivals for the lesbian community
- Lisa's parents reaction when she told them she was applying to the FBI
- Lisa's experience as an FBI Agent during 9/11
- How Laura and Lisa have supported each other throughout their careers.
More about Laura...
Laura Bowly grew up in the foothills of California. Now a successful website designer in Bend, Oregon, her work adventures in life have always focused around the arts and the outdoors. From touring as a singer-songwriter to owning a retail sporting goods shop, every job has been an opportunity and a stepping stone.
Check out Laura's website design business HERE
More about Lisa...
Lisa Miller retired from the FBI in 2019 after serving 24 years as a Special Agent in both the San Francisco and Portland Divisions. As a Special Agent, Lisa worked a variety of violations to include White Collar Crime, Crimes Against Children, and Counterintelligence. Additionally, Lisa was a member of the FBI's Evidence Response Team (ERT), processing major federal crime scenes to include The World Trade Center's Ground Zero following 9/11. Lisa was a Division One collegiate athlete, and earned a Bachelor's of Science degree in Exercise physiology. Lisa lives in Bend, Oregon with her wife, Laura, and their two doodles, Cali and Juni.
Connect with me on Instagram @changewithcoachk
Interested in coaching? Visit my website: www.changewithcoachk.com
I know the feeling...when the to-do list starts to feel endless. And I'm not just talking about the work to-do list! I'm talking about all the things that need to get done around the house, for the kids, for our health, and so on. So, how do we prioritize, overcome procrastination, and find the balance between work and play, guilt free? Listen to this episode my 3 strategies to try!
In this episode I cover:
-How we can work smarter, not harder
-Qualities of a productive person
-How being SAVY can work in our benefit
-The three types of attention we fluctuate through throughout the day
-3 Strategies To Overcome Procrastination
Connect with me on Instagram @changewithcoachk
Interested in coaching? Visit my website: www.changewithcoachk.com
In today's episode I speak with Dr. Adia Gooden about her process of realizing her unconditional self-worth, and how she helps others do the same.
Listen to hear more about how:
- How Dr. Adia Gooden realized her self-worth and created the life of her dreams
- Her relationship with her parents and their reaction to changing careers
- How we may still hurt after we heal
- The difference between STRIVING and THRIVING
Adia Gooden, Ph.D. is a licensed clinical psychologist; she received her BA in Psychology from Stanford University and her PhD in Clinical Community Psychology from DePaul University. Dr. Adia served as a staff psychologist and the Coordinator for Multicultural Outreach and Support for the Student Counseling Service at The University of Chicago and the Director of the Clinic and Community Programs at The Family Institute at Northwestern before starting her own business. Dr. Adia is a sought-after, dynamic speaker who gives talks on unconditional self-worth, imposter syndrome, and Black women and mental health. Dr. Adia gave a TEDx talk on “Cultivating Unconditional Self-Worth” which has over 1 million views, hosts the Unconditionally Worthy podcast, and guides people to build healthy relationships with themselves and embrace their unconditional self-worth through group coaching and online programs.
Unconditionally Worthy Group Coaching Program
Podcast: Unconditionally Worthy Podcast
YouTube
Website
Connect with me on Instagram @changewithcoachk
Interested in coaching? Visit my website: www.changewithcoachk.com
As much as I believe in each and every one of us to change our lives, sometimes, now is not the right time. Listen to this week's episode to hear why.
In this episode I cover:
-The slang terms that shaped my generation
-The right time will come if we take the steps to create that life
-Common conversations I have with clients that are very eye opening
-Now may not be the right time for a few different reason
Connect with me on Instagram @changewithcoachk
Interested in coaching? Visit my website: www.changewithcoachk.com
In today's episode I speak with Grace Pillsbury about her experience starting and owning her own marketing and coaching company.
Listen to hear more about how:
-Grace balances work and her personal life
-What inspired Grace to be an entrepreneur
-How homeschooling affected Grace's journey
-Being okay with letting something go is hard but sometimes the right thing to do.
Grace is an entrepreneur and small business owner from Jacksonville, Florida. She began working for herself out of not only necessity but also intrigue while still a junior in college. After watching her father and two older brothers live out the entrepreneurial life path, she knew she could do it if she tried. What started as a freelance social media management "gig" turned into a full-blown digital marketing agency, a community of female small business owners, and now a coaching business that have all organically developed over the last 2.5 years. Grace is most passionate about providing practical steps to making other business owners' dreams come true. She believes that with strategy and support, you really can live the life of your wildest dreams. When she isn't working, Grace is also passionate about spending time in nature and with animals, and being invested in community causes.
You can learn more about Grace and her company at:
Grace's Website
Grace's Instagram
Wild Ellis Instagram
LindedIn
Some stress in our lives is a good thing and in this episode, I dig into this concept because I am finding that I keep asking myself the questions:
How do we find the balance? How do we embrace some stress and receive the positive benefits of it without letting it get out of hand? And what does this “good” stress really do for us anyways?
In this episode I cover:
-Four different types of stress that we can experience
-Research that proves that some people do not experience daily stress and the negative and positive affects of not experiencing stress
-Three ways feeling stress can have a positive impact on our lives
Connect with me on Instagram @changewithcoachk
Interested in coaching? Visit my website: www.changewithcoachk.com
The cool thing about talking with an entrepreneur is that they generally know a lot about a lot of things! That is how I felt talking with Emilie Bers.
In this interview, we covered everything from finding the courage to leave a 9-5 job, the impact of parents, work-life flow, what it feels like to fail, and succeeding as a woman in the photography business.
For more information about Emilie Bers and her photography business, visit her website at www.emiliebers.com or check out her instagram page @emilie.bers
For more information about Coach K's coaching services visit www.changewithcoachk.com
Connect with me on instagram @changewithcoachk
There is really no getting around the fact that we live in constant chaos. We have chaos that we can't control, we have chaos that we have created, and we have chaos in our mind.
Listen to this episode for my 5 tips for finding peace in the chaos.
Connect with me on Instagram @changewithcoachk
Interested in coaching? Visit my website: www.changewithcoachk.com
Cora and I share our BIG life moments and how we have made the decisions that have gotten us to where we are now.
In just a short 5 years, we have moved 6 times, lived in 3 different cities, changed careers, bought 3 homes, bought and sold a van, and added a puppy to our family. It has been a wild ride and came with risks, but we wouldn't change anything (for the most part).
Listen in to hear more about our life and some exciting things we have on the horizon.
Connect with me on Instagram @changewithcoachk
This episode is all about habits!
Making any change in life requires changing our habits. That means we must break the habit loop, and that is pretty hard to do because it involves getting out of our comfort zone, creating new routines, and changing how our brains naturally work.
Today, I break down how habits are formed and share the six keys I discovered to building better habits.
Connect with me on Instagram @changewithcoachk
Most of us tend to lie to ourselves without even knowing it! Then something happens, the lights go on, and we realize we were wrong and need to look at the situation differently.
The lies we tell ourselves can damage our health, success, relationships, and almost everything else we value.
In today’s episode, I get into the lies I’ve been telling myself over the last few months that maybe you have been telling yourself too.
Links:
Connect with me on my website
Find me on social media @ChangewithCoachK
I am super excited to bring you the first episode of the Making Changes Breaking Barriers Podcast with a guest!
I am delighted to have Britt Frank joining me on the show today! Britt is a therapist, trauma specialist, and educator. She is also the author of the book The Science of Stuck.
Britt speaks and writes about the mental health myths that keep us stuck and feeling stressed. She speaks from personal experience as well as her education and research. Through her work, she helps us understand what is going on in our heads and explains how to make sense of our messy thoughts and emotions so we can heal and move forward.
Britt believes that it is not enough for us to do well. We also need to be well. In this episode, she tells her story and discusses her motivation for doing the work she does and for writing her latest book, The Science of Stuck: Breaking Through Inertia to Find Your Path Forward. She gets into the brain science behind “You are not Lazy, You are not Crazy, You are not unmotivated” and incorporates the myths that keep us trapped and anxious. She also dives into making sustainable changes and shame and shares keystones for self-care.
Links:
Connect with me on my website
Find me on social media @ChangewithCoachK
The Science of Stuck: Breaking Through Inertia to Find Your Path Forward is available from most major book retailers or on Amazon.
Today, I am excited to dive into the big picture and share the things we need when making a change.
There are four specific things we need when making a big change, and I’ve put them all together in what I call the DARE Method:
The DARE Method to Change:
- Discover your mountain
- Actions for Alignment
- Roadblocks
- Endless Beginning
Links:
Connect with me on my website
Find me on social media @ChangewithCoachK
A common roadblock people on a growth journey tend to run into is associating with toxic people. That’s why I strongly feel we must be intentional about who we share the growth part of our lives with if we want our changes to be sustainable.
In this episode, I describe five types of toxic people and explain how to deal with them.
Links:
Connect with me on my website
Find me on social media @ChangewithCoachK
As we enter this new year, part of our thinking should be about ways we can embrace our purpose, our goals, and our path. In doing that, I have an important question: How have you judged yourself today? Come on, think about it–and be honest! Why do we criticize ourselves so harshly instead of showing ourselves love and compassion? We are conditioned from a young age to compare ourselves, question ourselves, and judge ourselves. Constructive criticism can be a good thing to keep us on track and help us grow, but sometimes that criticism turns to deconstructive criticism. We wouldn’t put up with a coach doing this to our kid in little league soccer, so why do we do it to ourselves?
We need to learn NOT to punish ourselves, listen to negative self-talk, and blame ourselves. It is difficult to make this change in perspective, and it is the biggest reason that people throw in the towel on their dreams. Unfortunately, most of us habitually convince ourselves that we should quit because we aren’t good enough and that we should have never started on this path—even when it is the path we are supposed to be on!
Let’s talk about it. We all need to hear why it’s so hard to give ourselves a second chance and the secret to making it happen, along with actionable steps you can take TODAY to give yourself the love and compassion you deserve on the path to finding joy and success in your purpose.
Christmas has come and gone, and the New Year is fast approaching.
Everyone loves to make New Year’s resolutions. However, statistics show that most people only stick to their resolutions for a few weeks.
So, rather than abandoning the idea of New Year’s resolutions entirely, I think it’s a good idea to sit down sometime between now and the New Year to think about what has been going on in our lives, what we would like to change, and what we hope to achieve in the coming year.
To make that activity even more meaningful, I get into three things today that we need to understand. I also share some strategies to help us optimize the new habits we intend to implement in the New Year.
Links:
Connect with me on my website
Find me on social media @Change with Coach K
Resources:
Books mentioned:
Grit: The Power of Passion and Perseverance by Angela Duckworth
80/20 Running by Matt Fitzgerald
Holidays are a lot of fun, but they can keep us so busy!
Most of us like to travel and visit family and friends when the holidays come. But that can leave us worn out and feeling like we need a week or two to recover when we return to our regular lives.
Some of us have no time during the week, so we try to cram everything in on the weekends, leaving us exhausted at the start of each week. That is a vicious cycle, and it could have devastating consequences on our health if we fail to find the time to rest, relax, and recover.
So, in this episode, I offer ideas on how to structure each day to give us more time, and I also share five ways to convince ourselves to rest when necessary.
Links:
Connect with me on my website
Find me on social media @Change with Coach K
Book mentioned:
Rest: Why You Get More Done When You Work Less by Alex Soojung-Kim Pang
Resources:
Speed and accuracy at completing tasks are both better in the morning: https://pubmed.ncbi.nlm.nih.gov/1131476/
The ability to remain alert tracks closely with sleep and wake schedules:
https://pubmed.ncbi.nlm.nih.gov/2519602/
Everything in life is constantly changing, and so are we.
Mastering the skill of navigating change will ultimately allow us to live successful lives filled with purpose. However, in getting there, we must remember to be grateful for all we have and love ourselves for who we are.
Practicing radical self-love is vital for our emotional wellness, and having that emotional wellness is essential if we want to stay consistent on the challenging path of change. So, in this episode, I get into what self-love is and what it is not. I also share five simple and actionable ways to practice self-love.
Links:
Connect with me on my website
Find me on social media @ChangewithCoachK
Books mentioned:
The Mountain Is You by Brianna Wiest
Resource:
https://www.psychologytoday.com/us/blog/evolution-the-self/200809/the-path-unconditional-self-acceptance
Why do some people succeed when others fail?
That question seems to imply that we can only succeed or fail. When in truth, life is not black or white. Nor is it like a horizontal line that ends in success or failure.
There are many different types of success, and every individual has a unique idea of how success should look. Research has shown that no one thing leads to success and determines why some of us succeed when others do not. Even so, some common themes run in those who reach their mountaintops. So, today, we will dive into some of the reasons why some people succeed when others fail to do so.
Links:
Connect with me on my website
Find me on social media @ChangewithCoachK
Resources:
https://www.ascd.org/el/articles/grit-and-the-greater-good-a-conversation-with-angela-duckworth
https://www.theplayerstribune.com/articles/justine-siegal-mlb-coach
One of the biggest lessons I’ve learned in my journey is that even though it’s good to focus on self-development, be mindful of our thoughts and emotions, and do whatever else it takes to grow, something will be missing if we do it alone.
With no one else to share a different perspective, challenge us, or give us feedback, all our thoughts and conclusions are based purely on our own experience. So, when we close ourselves off from the outside world and do the work alone with no input from anyone else, it means we are only bettering ourselves in ways that we think are important, and nothing else matters.
Links:
Connect with me on my website
Find me on social media @ChangewithCoachK
Resource:
https://breathe.ersjournals.com/content/breathe/13/4/327.full.pdf
The holidays are almost upon us!
Many of us find the holiday season exciting and look forward to spending time with family, friends, and loved ones, while others find it stressful and overwhelming and become fraught with anxiety and tension as the holidays approach.
So, what can we do this year to make things different? How can we go into the holidays with confidence, knowing that we will enjoy our time with friends and family while also taking care of ourselves?
Being aware of the difficulties the holidays can bring and understanding how those things have affected us in the past allows us to plan ahead and set boundaries to ensure that we come out of the holidays unscathed and feeling cheerful, contented, and carefree!
Links:
Connect with me on my website and be sure to join my community there.
Find me on social media @ChangewithCoachK
Books mentioned:
Boundaries in an Overconnected World by Anne Katherine
Being part of a community that shares our attributes, is built for growth, and is founded on support and trust, is crucial for success.
There is tons of research on the critical role community plays in our mental health and the success we achieve in life. However, we must clearly distinguish between just any community, and a community built for growth.
We can define a community as a group of people living in the same place or having a specific characteristic in common. However, for me, a community is a group of people deeply connected by particular attributes.
The connection between members of a community built for growth will be unique in various ways: There will be trust.The members will be diverse and recognize their differences, yet they will have an empathetic alliance. They will share their wins and struggles openly, trust and support one another, and have each other’s best interests at heart.
Change with Coach K online community
If you would like to become a member of our Change with Coach K online community, please apply at https://changewithcoachk.com
The Change with Coach K online community is for anyone needing support in changing their life. Community members will have access to resources and calls with me and can participate in challenges.
It will be like a gym for your mind!
My intention for this podcast is to offer you, the listener, and everyone who is part of the Changes with Coach K community, a unique perspective. Even though we are all on a journey of our own, we can always learn something or open ourselves up to a different perspective when we hear about something someone else has gone through in their growth process. None of us are perfect, and perfection is not what we should be striving for! Many of us confuse perfectionism with being focused, but they are not the same thing. Self-focused individuals think of ways to improve themselves, while perfectionists focus more on what others think of them. Perfectionism gets in the way of success and can lead to depression, anxiety, addiction, and life paralysis. Admitting our imperfections is never easy because it makes us vulnerable. To deal with our inherent vulnerability constructively, we must embrace it- even when it sucks! Change with Coach K online community If you are interested in becoming a member of our Change with Coach K online community, please reach out to me @ChangewithCoachK on social media platforms to get first access to the community! The Change with Coach K online community is for anyone needing support in making a change in their life. Community members will have access to resources and calls with me and can participate in challenges. It will be like a gym for your mind!
In today’s podcast, I dive into four really effective ways to boost your courage! Remember, change is hard! It takes time, effort, dedication, and constant commitment. Nelson Mandela explained that “courage is not the absence of fear but the triumph over it, and the brave man is not he who does not feel afraid but he who conquers that fear.” We have to acknowledge our pain, fear, or grief to reveal our courage. Courage does not have to be something big. It can be small acts that we practice every day. Honestly, it can sometimes take a lot of courage just to get out of bed in the morning! Courage can be many things and show up in many different ways. It could be standing up for something you know is wrong or saying “no” when you need to. Mentioned in this episode: Are you feeling stuck in your life? Do you know your purpose?
We've all been there at different times in our lives. It's hard to feel comfortable in your own skin when you are not living on your own terms. Truth be told, we waste far too many years living the life everyone else expects us to live, while we put our own dreams and desires on hold. Every month I hold a FREE online class where I help you get unstuck and finally live the life of your dreams. I'd love to show you how to do this in your life. You can register for the class below:
https://making-changes-breaking.captivate.fm/identity (FREE Online Class)
Success comes when we approach each day with intentional actions aligned with what matters most to us. No one else can do these actions or or make these changes for us; our daily choices will determine how much progress we see towards achieving those goals! As we attempt to achieve great things in our lives, we’ll have those mountain top moments that put everything in perspective. The moments where we reach some sort of success. But success is not a permanent state. We have to keep moving to conquer our next mountain. This constant state of pursuing bigger goals and our desired self is what I call the hard truth about achieving success. With each success is birthed a new beginning, and the cycle starts all over again. Mentioned in this episode: Are you feeling stuck in your life? Do you know your purpose?
We've all been there at different times in our lives. It's hard to feel comfortable in your own skin when you are not living on your own terms. Truth be told, we waste far too many years living the life everyone else expects us to live, while we put our own dreams and desires on hold. Every month I hold a FREE online class where I help you get unstuck and finally live the life of your dreams. I'd love to show you how to do this in your life. You can register for the class below:
https://making-changes-breaking.captivate.fm/identity (FREE Online Class)
Today, I dive into three reasons why change is so hard. I’m also going to suggest ways to find your way around or through the barriers you may encounter in your process of change. Self-growth requires constant commitment and dedication, and did I mention…it’s hard? Real change starts with your mindset. Your attitudes, beliefs, and perceptions about yourself, the people around you, and your environment, create your mindset, and your mindset impacts how you live your life. If you need to make changes in your life, that change will start with your mindset. Believe it or not, we are all in control of our mindset for the most part. It takes skill for us to control our beliefs, attitudes, and perceptions. So getting our headspace right is a critical component for lasting change. The Change with Coach K online community I will be opening up 20 membership spots in the Change with Coach K online community that I will launch in early December. It will be a community where people going through change can connect, access resources and calls with me, participate in challenges, and more. It will be like a gym for your mind and give you the support you need going into the holiday season! Reach out to me @ChangewithCoachK on social media platforms to get first access to the community! Changing your path will not be easy. It will be challenging. But it will be so worth it! Links and resources: Connect with me on social media @https://www.instagram.com/changewithcoachk/ (ChangewithCoachK) Mentioned in this episode: Are you feeling stuck in your life? Do you know your purpose?
We've all been there at different times in our lives. It's hard to feel comfortable in your own skin when you are not living on your own terms. Truth be told, we waste far too many years living the life everyone else expects us to live, while we put our own dreams and desires on hold. Every month I hold a FREE online class where I help you get unstuck and finally live the life of your dreams. I'd love to show you how to do this in your life. You can register for the class below:
https://making-changes-breaking.captivate.fm/identity (FREE Online Class)
If you are doing the same thing over and over, day after day, and going to sleep at night with no understanding of the purpose of it all, I’d like you to know you’re not alone, and this can change! Today, I will give you five steps to align your actions with your values for a more purposeful life. Take the time to consider the strategies, tips, and ideas I share in this podcast. They will help you to change your life and move ahead on your journey of change! Debunking assumptions about self-development Many people assume that those invested in self-development, who focus on themselves and work hard to grow, are unhappy and have something going wrong in their lives. There is usually nothing wrong with those people. They may just want to grow. An intriguing journeyWhen we start the journey of self-development, we realize how little we know about ourselves. As humans, we are complex, and learning about ourselves is intriguing! MindfulnessWe may never get to know ourselves entirely. However, being mindful of our thoughts, feelings, and words can give us a little more control over our future. Mindfulness also allows us to understand more about how we impact others and helps us influence others positively. Commitment It takes a lot of work to grow and change. Committing to your self-development and growth is vital. 5 Steps to align your actions with your values for a more purposeful lifeBe certain of your values. Prepare to fail and prepare to learn. Acknowledge your assets and liabilities. Think small. Celebrate changes.
ValuesUnderstanding your values, and feeling confident enough to express them, is vital. If you don’t yet know what your values are, be patient and give yourself some grace as you come to understand what you value. It will take time, work, and intentional effort. Preparing to fail and learnI use an analogy where a mountain is your purpose and meaning, and a path up to the mountain peak is the process. Aligning our actions with our values and adopting a process-oriented approach can help us stay on the path for longer. That will lead to better and longer-lasting results. When things do not go as planned When we are prepared for the moments when things do not go as planned, and we are prepared to learn from those times, we can pick ourselves up and continue along the path. VisualizationImagine yourself standing at the foot of the mountain. Map out the route you will take to reach the mountaintop. When you are process-oriented and preparing to learn, you will see the mountain for every challenge, win, and failure that happens along your way. AcknowledgmentPart of mindfulness is acknowledging and accepting where we are. We need to acknowledge our assets and liabilities rather than boasting about our assets and dwelling on our liabilities. Questions to ask yourself to assess your current assets and liabilities:What are your current strengths? What are your current weaknesses? What are your current distinctive strengths? What are your enduring dispositions?
Answering those questions honestly will help you find the gaps between your true self and your desired self or between the life you are living now and the life you want to create. Real change takes real timeIt’s easy to go all-in immediately when taking action toward something new. Unfortunately, motivation does not stay steady or increase with time. To make lasting and sustainable change, we need to create habits, and to create those habits, we must go slow and steady and focus on one small change at a time. I suggest dedicating just 30 minutes a day to focus on your new idea. Celebrating changeChange will happen as you move toward a more purposeful life. Even though that change is not your end goal, it is still worth celebrating! Changing your path will be challenging, but it will be worth it!
Mentioned in this episode: Have You Every Felt Like You're Having an Identity...
Do you ever feel a bit lost and purposeless in your week? Does every day feel the same as the day before? If so, you are not alone, and change is possible! Today, I will give you three signs that show you are not on the right path and explain how to self-adjust to change your life. Change takes time and constant dedication. Making a wholehearted commitment to yourself, your mind, and self-growth is the first step to changing your life! Take the time to reflect on the strategies, tips, and ideas you get from this podcast. They will help you turn your life around and keep you moving forward on your journey of change! DiscomfortThere will always be some discomfort when you want to change your life or let go of a pattern or mindset you have held onto for a long time. Understand that self-adjusting and finding a new path will be challenging. ShameDeeply-buried shame will come up in the process of change. The moment you let your shame out, you begin forging a new path and living a new life. Changing is challengingYour new life will cost you your old one. Even when you are motivated and ready, changing is a big challenge. But it is worth it! A visualization exercise: Close your eyes and take a few deep breaths. Visualize a path under your feet and take one step forward. Look up and see a massive snow-capped mountain in front of you. Look at the mountain and see the valleys, water-crossings, different terrains, and false summits. Notice that there is no easy way up, and keep taking slow steps forward as you focus on a peak at the summit of the mountain. See yourself standing on that peak on top of the snow-capped mountain.
The top of the mountain is your meaning and purpose. It is why behind all your actions. The "you" on top of the mountain aligns fully with who you desire to be. The path leading to the top of the mountain and the steps you take along it are the actions 100% aligned with who you want to be. Someone else’s pathWhen you take unaligned actions, it means you are walking on someone else’s path rather than your own. ControlWe cannot control everything in our lives. Some things will always be out of our control, like the actions of others, the weather, the past, and your physical needs. We do have control of how we navigate our path, our boundaries, our actions, how we communicate, and our thoughts to some extent. Three signs that you are not on the right pathYou feel wildly out of control. You compromise a lot more than necessary. Your thoughts get consumed by others.
Visualize the flow of your dayWake up and visualize the day as a wave in the ocean. Does the wave take you for a ride? Or are you in control of your actions and reading signs of the wave while effortlessly carving your way through it on a board? The kind of control you want in your daily lifeYou want routines, habits, and plans you can stick to that align with your mountaintop. When something out of your control happensWhen something out of your control happens, stay calm, resort to your training, minimize the damage, and know that you will come out on the other side. CompromiseIf you compromise a lot, you are probably taking actions not aligned with your values and priorities. That is not okay. Not aligningWhen you are speaking with someone at work or get asked to do something, and you feel unsettled in your gut, it means you are unaligned with that person. That could lead to a lot of compromises. A big signIf you are in an environment where you are surrounded by thoughts, feelings, words, and actions that are unaligned with your values and who you want to be, it is a big sign that you are not on the right path. Get out of there as fast as possible. It might be hard, but it will be worth it! Thinking about othersThinking about other people is a good thing. However, it is easy to fall into the trap of becoming overly concerned with what others think...
Kristina Williams (Coach K) shares why she is creating the Making Change Breaking Barriers podcast!