Episodi
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Podcast Episode #181
Keep expectations low, then shine.
Join us on YouTube here
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Our expectations play a profound role in our daily contentment.
In the book Engineering Happiness, it is discovered that the fundamental equation of wellbeing: happiness equals reality minus expectations. I’m sure you’ve all heard this notion before.
If you expect more from life than you currently have, you’ll be unhappy.Conversely, if your current experience exceeds your expectations, you’ll be happy.It’s a blessing that you expect nothing because it means that you have no attachment to the output and you can dedicate your full-attention to the input.
When we’re too invested in the outcome and we fall short of achieving it, it’s disappointing. That’s a universal response. But that’s not to say we can’t celebrate the wins of life! Of course we can, and we should! But the focus here is we cannot expect them because that will affect the way we go about doing things.
Now I must say, I’m not suggesting you don’t have any expectations for anything. I believe there are certain standards you must uphold for yourself and those around you to create your best environment, but I share this perspective because it might help you interrupt the pattern and give you a new way of thinking about your relationship with generating results.
Turns out, low expectations are a key to happiness.There is a place for everything, in moderation. Expectations aren’t a bad thing in my view, I think they bring order to our world and keep us from living in our heads.
What are your thoughts about expectations? Are yours too high or low? Or are you letting go of expectations altogether?Take Action:This week, reset an expectation: what is a more realistic and joyful goal? Then, refocus on the journey rather than the destination. What mountain can you climb that you will truly enjoy climbing, whether or not you ever make it to the top? How can you focus on the present moment — whatever you are doing right now — rather than setting big goals and high expectations for the future? And if you are itching to do more, why not get into an unambitious habit that down the road can pay big dividends?~Sonya, xo
Are you striving to achieve clarity and confidence in your life?
Find yourself frustrated from dealing with emotional eating, low energy, and under pressure to eliminate financial stress.
Are you committed to accomplishing the promises you make to yourself and find that you are finally tired of living with the excuses and want help tackling it?
It's time to take your life from unbearable to unstoppable, as you journey toward accomplishment, success, happiness, and health.
Let's chat, book your discovery call here. https://linktr.ee/sonyajanisse
Design your Life, your way Accountability Coach
NLP, HWL, PTS
Accountability Coach ~ I help you keep your promises to yourself.
Taking your life from unbearable to unstoppable. xo
Author, Podcaster, Certified Coach
https://linktr.ee/sonyajanisse
https://www.freshapproachfitness.com
#podcaster #asksonya #keepyourpromises #awareness #serve #juststart #afreshapproach #chooseyouradventure #books #rediscoveryourself #essentiallyyou #sonyajanisse
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I teach people how to treat me by what I will allow."
Stephen Covey
Let’s Dig Deeper
The big problem is that most people have it reversed. They have low standards but high expectations. In other words, most people will accept all kinds of bad behavior from other people (low standards), but then they’re pissed that they’re being treated that way (high expectations).
If you want a happy and fulfilled life, you’ve got to identify your standards and stick to them while you balance keeping your expectations low. Usually, when I first talk about this concept I get pushback, but give me until the end of this episode and then see what you think.
Your standards can also be thought of as your personal code — the rules that you set for yourself and follow in your life. They are also your ongoing processes — habits, behaviours and things you want to be consistently doing
Expect and demand more from yourself and from those around you. If you really us. Have a key a change in your life you have to raise your standards, Have a zero tolerance policy for mediocrity, procrastination, and behavior that impedes your best performance.
Your standards could be, for example, to always tell the truth, to always be punctual, to really listen to people until they are finished, and so on. Hold yourself to high standards and - what is of the same or even more importance - set boundaries for those around you!
Boundaries are things that people simply can't do to you like yelling at you, make stupid jokes around you, or disrespect you. Communicate clearly and make it a habit to address anything that bothers you on the spot.
R
Determine where to raise the standard
Most of us have numerous areas of life where we could raise our standards. Three of the most common are creating healthy relationships, finding a fulfilling career path and improving our health.
Relationships
Your relationship is a direct reflection of your standards. Some people are in a relationship but they aren’t happy – because their standard is that they must be in any relationship, not that they must be in a relationship with passion and excitement that cultivates pure joy and love. Others may not be in a relationship because their standard is to never get hurt.
Career
“Your income right now is a result of your standards, it is not the industry, it is not the economy.” If you are not making the money you desire, you haven’t reached the position you want or you are stuck in an unfulfilling career, it’s because your standard is to accept any offer that comes your way. Raise your standards, and you’ll raise your worth.
Health
Our health is also the result of our standards. Many people wish they were thinner, healthier or more fit. But expecting something and willing it is not the same thing. You must raise the standard for your health by making it a “must.” Tell yourself that you must get healthy in order to lead an extraordinary life.
How can you raise your standards?
Step one: Determine how you think about yourself
Step two: Break through your limiting beliefs
Action Steps:
Write down the following things:
Things you will no longer accept in your life.
All the behaviors you will no longer tolerate from others.
All the things you want to become.
Next:
Identify Your Dealbreaker
Identifying Your Standards
Remember what the proverb says: "In the right tone you can say everything, in the wrong tone nothing, the art is to find the right tone".
Practice saying things in a neutral tone of voice like you'd say "the sun is shining" If somebody is overstepping your boundaries inform them: "I didn't like that comment" or "I don't like you talking to me in that tone". If they go on, request them to stop: "I ask you to stop talking to me like this". By now most people should get it, but there are always one or two that continue. If that happens - insist: "I insist that you stop talking to me in that way." If all three steps don't help - leave! Walk away neutrally stating "I can't have this conversation, while you are Let's talk later."
Be sure to subscribe, like and comment to see a Fresh Approach show up in your feed :)
👉Book a connect call here www.calendly.com/sonyajanisse
👉Membership group, 'Essentially You'
Register here
- https://forms.gle/Fm383zkcVbAtbqGp9
xx,
Sonya
#asksonya #afreshapproach #nervoussystem #actingasif #essentiallyyou #lifecoach #lifestyleblogger #quickclips #sonyajanisse #podcaster #knowyourself #storytime #celebrateeverything #whatisyourstandard
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Episodi mancanti?
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Thank you for joining us for part II
In today's heart-to-heart we have a Special Guest - Tanya Leake with us, Tanya is sharing what it is like to Re/Discover Yourself.
Catch the heart to heart, on YouTube
https://youtu.be/es23hDm3SDs
Follow along as we chat about the 80/20 rule and how it applies to impacting other people's lives.
In today's episode, we chat about:
Tanya's S.E.R.V.E. Best Interests model which can be used to assess what serves you (and enables you to prioritize yourself.)
Throughout the podcast, we will go over:
Choosing your own adventure when it comes to health and happinessWhat it is like to have hardship in the areas of health and wellnessHow impacting people's lives is a labour of loveJournalling Defining S.E.R.V.E and how it applies to your life.Books, Books, Books!
You all know that I am a BIG geek, so I am always quick to recommend a book or two.
In this episode, we highlighted the books "The Artist Way" and "The Feeling is the Secret."
A special shout-out to the song Rose Garden ...
I beg your pardon
I never promised you a rose garden
Along with the sunshine
There's gotta be a little rain sometime
I've always loved this song and the punchyness of the lyrics.
What an amazing episode, with so much to unpack!!
Tanya's bio, in her own words
Tanya is a Stanford engineer and IT consultant turned Board-Certified Health & BeingWELL coach living and teaching high-level wellness & deep self-love
A greens-eating, loud-laughing, dance-performing, recipe-trying, self-loving coach passionate about supporting others in re/discovering their best, healthiest selves and a graduate of Stanford University’s Engineering Program, I am a National Board-Certified Health and Wellness Coach (NBC-HWC), group fitness, Zumba and 200-hour RYT yoga licensed instructor, dance performer and choreographer, Laughter Yoga leader, workshop facilitator, presenter, public speaker and self-published author of GET A GGRiPP: The Health and Wellness Movement Rooted in Cultural Traditions, and an upcoming second book, Vegetablarian: A Mouthful.
A proud advocate of women's health, I currently serve as the co-lead of the Research Committee on the Board of Directors of The White Dress Project, a uterine fibroid advocacy organization, and founder of the women's health initiative WeKNOW (Women embracing Knowledge Necessary for Our Wellness) and its conversation series #coochieconversations.
Under my wellness business, EmBODY WELL, I am also the creator of the women's self-love EmBODY LOVE framework and retreat and the co-creator of The Mirror Board: Reflections of YOU concept and PLAYshop.
Although my expertise is in health and wellness, I enjoy talking about topics across a broad range of interests because I can ALWAYS connect them to some element of health and wellbeing. (which I demonstrate most episodes of the podcast No Stupid Questions Show with my cohost and fellow Stanford alum, James A Gray, aka JAG)
Tanya, thanks so much for joining us!
~Sonya, xo
Are you striving to achieve clarity and confidence in your life?
Find yourself frustrated from dealing with emotional eating, low energy, and under pressure to eliminate financial stress.
Are you committed to accomplishing the promises you make to yourself and find that you are finally tired of living with the excuses and want help tackling it?
It's time to take your life from unbearable to unstoppable, as you journey toward accomplishment, success, happiness, and health.
Let's chat, book your discovery call here. https://linktr.ee/sonyajanisse
Design your Life, your way Accountability Coach
NLP, HWL, PTS
Accountability Coach ~ I help you keep your promises to yourself.
Taking your life from unbearable to unstoppable. xo
Author, Podcaster, Certified Coach
https://linktr.ee/sonyajanisse
#podcaster #asksonya #keepyourpromises #awareness #serve #juststart #afreshapproach #chooseyouradventure #books #rediscoveryourself #essentiallyyou #sonyajanisse #coochieconversations
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In today's heart-to-heart we have a Special Guest - Tanya Leake with us, Tanya is sharing what it is like to Re/Discover Yourself.
Catch the heart to heart, on YouTube
https://youtu.be/RTrj3y9vMU4
Follow along as we chat about the 80/20 rule and how it applies to impacting other people's lives.
In today's episode, we chat about:
Tanya's S.E.R.V.E. Best Interests model which can be used to assess what serves you (and enables you to prioritize yourself.)
Throughout the podcast, we will go over:
Choosing your own adventure when it comes to health and happinessWhat it is like to have hardship in the areas of health and wellnessHow impacting people's lives is a labour of loveJournalling Defining S.E.R.V.E and how it applies to your life.Books, Books, Books!
You all know that I am a BIG geek, so I am always quick to recommend a book or two.
In this episode, we highlighted the books "The Artist Way" and "The Feeling is the Secret."
A special shout-out to the song Rose Garden ...
I beg your pardon
I never promised you a rose garden
Along with the sunshine
There's gotta be a little rain sometime
I've always loved this song and the punchyness of the lyrics.
What an amazing episode, with so much to unpack!!
Tanya's bio, in her own words
Tanya is a Stanford engineer and IT consultant turned Board-Certified Health & BeingWELL coach living and teaching high-level wellness & deep self-love
A greens-eating, loud-laughing, dance-performing, recipe-trying, self-loving coach passionate about supporting others in re/discovering their best, healthiest selves and a graduate of Stanford University’s Engineering Program, I am a National Board-Certified Health and Wellness Coach (NBC-HWC), group fitness, Zumba and 200-hour RYT yoga licensed instructor, dance performer and choreographer, Laughter Yoga leader, workshop facilitator, presenter, public speaker and self-published author of GET A GGRiPP: The Health and Wellness Movement Rooted in Cultural Traditions, and an upcoming second book, Vegetablarian: A Mouthful.
A proud advocate of women's health, I currently serve as the co-lead of the Research Committee on the Board of Directors of The White Dress Project, a uterine fibroid advocacy organization, and founder of the women's health initiative WeKNOW (Women embracing Knowledge Necessary for Our Wellness) and its conversation series #coochieconversations.
Under my wellness business, EmBODY WELL, I am also the creator of the women's self-love EmBODY LOVE framework and retreat and the co-creator of The Mirror Board: Reflections of YOU concept and PLAYshop.
Although my expertise is in health and wellness, I enjoy talking about topics across a broad range of interests because I can ALWAYS connect them to some element of health and wellbeing. (which I demonstrate most episodes of the podcast No Stupid Questions Show with my cohost and fellow Stanford alum, James A Gray, aka JAG)
Tanya, thanks so much for joining us!
~Sonya, xo
Are you striving to achieve clarity and confidence in your life?
Find yourself frustrated from dealing with emotional eating, low energy, and under pressure to eliminate financial stress.
Are you committed to accomplishing the promises you make to yourself and find that you are finally tired of living with the excuses and want help tackling it?
It's time to take your life from unbearable to unstoppable, as you journey toward accomplishment, success, happiness, and health.
Let's chat, book your discovery call here. https://linktr.ee/sonyajanisse
Design your Life, your way Accountability Coach
NLP, HWL, PTS
Accountability Coach ~ I help you keep your promises to yourself.
Taking your life from unbearable to unstoppable. xo
Author, Podcaster, Certified Coach
https://linktr.ee/sonyajanisse
https://www.freshapproachfitness.com
#podcaster #asksonya #keepyourpromises #awareness #serve #juststart #afreshapproach #chooseyouradventure #books #rediscoveryourself #essentiallyyou #sonyajanisse
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Know Yourself- recorded as I went LIVE on TicTok (((Aug2924)))
This, my friend, is Episode #178
Watch the recording here.
Wow! How time flies.
Plato once said, "The beginning is the most important part of the work."
Look around you. What do you see?
Look at your surroundings, the atmosphere, and the people around you. Think of your current life conditions: work, health, friends, people surrounding you.
What do they look like?
Are you happy with what you see?
Now look inside of you.
How do you feel RIGHT NOW in this moment?
Are you satisfied with your life?
Are you longing for more?
Do you believe that you can be happy and successful?
What is missing from your life that you need to call your life happy and/or successful?
Why do some people seem to have everything and other people nothing?
Most people have no idea how they get what they get. Some of us just blame it on fate and chance. I'm sorry that I have to be the one to tell you: "Sorry friend! You have created the life you have! Everything that happens to you is created by YOU - either consciously by design or unconsciously by default; it's not a result of fate or circumstances.
"Knowing yourself is the beginning of all wisdom." Aristotle
The first step before changing your life is becoming aware in where you are and what's missing. Answer the following questions.
What are your dreams in life?
At the end of your life, what do you think you would most regret not having done for yourself?
If time and money were not factors, what would you like to do, be What motivates you in life?
What limits you in life?
What have been your biggest wins in the last 12 months?
What have been your biggest frustrations in the last 12 months?
What do you do to please others?
What do you do to please yourself?
What do you pretend not to know?
What has been the best work that you have done in your life until today?
Bonus 13 Extra Questions for you!
Available through the YouTube show notes,
the Celebrate Everything & the Essentially You FB Group.
Who is your life coach?
If you don’t have one, I would be so honoured to be your coach. I’ve created a virtual program called Essentially YOU that I would love for you to join me in. We can address challenges, we can work on goals and we can do it in so many different ways we have group coaching, individual private coaching, and hundreds of hours of online courses and content that I am creating just for you. When you are ready to take what you are learning in this platform to the next level then come and check Essentially YOU
at https://www.facebook.com/groups/299552958933232
See you there!
xx
Sonya
Be sure to subscribe, like and comment to see a Fresh Approach show up in your feed :)
#asksonya #afreshapproach #nervoussystem #actingasif #essentiallyyou #lifecoach #lifestyleblogger #quickclips #sonyajanisse #podcaster #knowyourself #storytime #celebrateeverything #bonusquestions
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Acting "as if" involves wholeheartedly believing in the achievement of your goals before they materialize. When you and your team embody this belief, it activates a powerful energy that attracts opportunities, resources, and the right circumstances for growth.
I help you bridge the gap between where you are now and where you want to be!
Start where you feel inspired, https://linktr.ee/sonyajanisse
XX,
Sonya
If you enjoyed this episode why not show it some love or share your thoughts below? Either way, you’re awesome & I appreciate you
#asksonya #afreshapproach #nervoussystem #actingasif #essentiallyyou #lifecoach #lifestyleblogger #quickclips #sonyajanisse #podcaster
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In today's heart-to-heart we have a Special Guest - Coach Greg with us, Coach Greg is sharing what it is like to balance your bandwidth.
Catch the heart to heart, on YouTube https://youtu.be/BvPDu_uW7Fk
Follow as long as we chat about tangible actions to own life now.
In today's episode, we chat about:
Celebrating every victory as we learn to appreciate that today is the only day that counts. It's all about the journey.
Throughout the podcast, we go over:
outdoor fitnesscaring for the caretakersbalancing your bandwidthnot good enough and you are going to want to catch Coach Greg's perspective on Meals, Movement, Mindset, and his relationship with Money!! (hint, hint....a Poverty mindset with an entrepreneurial spirit)What an amazing episode, with so much to unpack!!
Let's learn a little about Coach Greg
Coach Greg LeFever...... Father, Husband, Coach, Motivator, Educator, Caretaker, Results Getter.
If you were going to describe Coach Greg, these words would be in the top most noted. Depending on your relationship with him, family, client, or one of the many kids groups he mentors, the order of who he is to you may be different, but you will likely agree, they all fit and he impacts your life in more than one way.
Coach Greg enjoys his professional life, but it takes a back seat to spending time with his wonderful family. He has made it a priority to build his businesses around his life, not his life around his business.
Coach Greg is the founder of IMPowered Womens Fitness, the premier “Women Only”, holistic fitness and wellness center in Orange County. He is a respected member of the health and fitness industry for over two decades in both the personal and corporate fitness sectors.
Coach has built his business and personal motto, Caring for the Caretakers, as a platform for making a positive impact on the lives of many hundreds of women over his career. He believes that in today’s times, women take on the roles of Homelife CEO, work executive, entrepreneur, Mom, and more and they are neglecting the most important person, themselves. As Coach says, “seeing these amazing ladies regain their vitality, their health, and the zest for tackling life is incredibly rewarding and it all starts with a quality relationship.”
When asked “are you a personal trainer”, his response is “Fitness training is part of what I do, but I am a coach. The difference is that a coach delivers a full experience of education, motivation, accountability, strategy, tough love, and a high quality of relationship.” And that is what separates him from personal trainers.
In addition to his personal and corporate fitness and wellness, Coach Greg is the Founder of Empowered Youth Life Style, a non-profit organization dedicated to educating the youth of our community about all the elements of a healthy lifestyle that they will not likely learn at school or even at home. He addresses many topics from healthy to unhealthy lifestyle to bullying and leadership skills.
Coach Greg is considered a health, fitness, and lifestyle authority in his community
IG https://www.instagram.com/im.powered.fitness/
FB https://www.facebook.com/IMpoweredwomensfitness/
linked in https://www.linkedin.com/in/greg-lefever-mba/
Website: www.impoweredfitness.com
Amazon #1 Best Seller - Making Time For You
IMpowered F.A.T. Method Program - Info Page https://impoweredfitness.biz/fat-method-info
FAT Program Discount Code for your listeners 100FATOFF
Fitz, thanks so much for joining us!
~Sonya, xo
Are you striving to achieve clarity and confidence in your life?
Find yourself frustrated from dealing with emotional eating, low energy, and under pressure to eliminate financial stress.
Are you committed to accomplishing the promises you make to yourself and find that you are finally tired of living with the excuses and want help tackling it?
It's time to take your life from unbearable to unstoppable, as you journey toward accomplishment, success, happiness, and health.
Let's chat, book your discovery call here. https://linktr.ee/sonyajanisse
Design your Life, your way Accountability Coach
NLP, HWL, PTS
Accountability Coach ~ I help you keep your promises to yourself.
Taking your life from unbearable to unstoppable. xo
Author, Podcaster, Certified Coach
https://linktr.ee/sonyajanisse
#podcaster #asksonya #keepyourpromises #awareness #beingpresent caringforthecaretakers #afreshapproach #focus #abouthejourney #balanceingyourbandwidth #essentiallyyou
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Welcome!
Quick Clips- Next
Watch onYouTube
No one likes rejection,
In fact, almost everyone would avoid it if they could.
But some people have more of this fear than others.
In my work as a coach, I have met hundreds of wonderful people who live their lives under the heavy weight of this fear, not realizing that rejection is an unavoidable part of a life lived fully.
In today's Quick Clips, we talked about How You Got Your Fear of Rejection and I shared 6 Ways to Fight Your Fear of Rejection.
Learn more about NEXT means to you
I help you bridge the gap between where you are now and where you want to be!
Start where you feel inspired,
XX,
Sonya
If you enjoyed this episode why not show it some love or share your thoughts below? Either way, you’re awesome & I appreciate you
#whereyoufeelinspired #asksonya #afreshapproach #essentiallyyou #afreshstart #cocreate #lawofattraction #bridgethegap #sonyajanisse #lifecoach #confidenceandclarity #whatif #quickclips #startsmall #podcaster #lifestyleblogger #youtuber #author
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Welcome!
Today I am introducing a new segment called Quick Clips.
These are episodes closer to 15-20 minutes, or less.
A quick little message to help you think differently.
There are over 90 lessons, so be sure to subscribe button and follow along. New episodes dropped weekly.
Quick Clips- What If
I like to live life without any expectations.
If something happens, it happens. I don’t get worked up about it either way.
But I do make one exception. And that exception is this:
I always expect something wonderful to happen.
Why?
Because expecting something wonderful to happen makes life exciting. You never know what’s waiting for you around the corner.
New opportunities, new friends, new experiences.
Your something wonderful could even take you completely by surprise.
The possibilities are endless.
And if you start priming your mind to expect wonderful things to happen, you start creating conditions in your psyche and your spirit that attract those wonderful things to your life.
For now, just start expecting something wonderful to happen.
It might not happen today, but it will happen.
Stay optimistic, and let that optimism add light to your life.
Learn more about what's possible by checking out the link in my bio., https://linktr.ee/sonyajanisse
I help you bridge the gap between where you are now and where you want to be!
Start where you feel inspired.
XX,
Sonya
If you enjoyed this episode why not show it some love or share your thoughts below? Either way, you’re awesome & I appreciate you 😊
#whereyoufeelinspired #asksonya #afreshapproach #essentiallyyou #afreshstart #cocreate #lawofattraction #bridgethegap #sonyajanisse #lifecoach #confidenceandclarity
#whatif #quickclips #startsmall #podcaster #lifestyleblogger #youtuber #author
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In today's heart-to-heart we have a Special Guest - Fitz Koehler with us, Fitz is sharing what it is like to Own Your Shadow
Catch the heart to heart, on YouTube
https://youtu.be/Zfb5vrt-Ap4
Follow as long as we chat about tangible actions to own life now.
In today's episode, we chat about:
Being known as "noisy and bossy," what is it like to own your shadow, and the uphill battle from hitting rock bottom in her cancer journey.
Throughout the podcast, we will go over:
pioneers vs backend peopleimpacting strangersmaking fitness understandable, attainable and fun!!your obligation to yourself and you are going to want to catch Fitz' perspective on Meals, Movement, Mindset, and her relationship with Money!!What an amazing episode, with so much to unpack!!
A few words from Fitz,
Her bio, in her own words
Welcome to Fitzness.com! I’m excited to connect with you and help you tack at least ten quality years on to your life. A little about me before we get to work. I’ve been teaching fitness since I was 15, and am even more in love with doing so now than I was then. I started teaching in traditional fitness centers and switched to teaching via mass media by the time I was 20. Reaching millions via TV, radio, books, magazines, online, and speaking engagements became my purpose and passion. MASS IMPACT IN HEALTH is my laser focus. My Master’s Degree in Exercise and Sport Sciences from the University of Florida opened many doors for me as a legitimate expert in the field.
https://www.fitzness.com/
Fitz, thanks so much for joining us!
~Sonya, xo
Are you striving to achieve clarity and confidence in your life?
Find yourself frustrated from dealing with emotional eating, low energy, and under pressure to eliminate financial stress.
Are you committed to accomplishing the promises you make to yourself and find that you are finally tired of living with the excuses and want help tackling it?
It's time to take your life from unbearable to unstoppable, as you journey toward accomplishment, success, happiness, and health.
Let's chat, book your discovery call here. https://linktr.ee/sonyajanisse
Design your Life, your way Accountability Coach
NLP, HWL, PTS
Accountability Coach ~ I help you keep your promises to yourself.
Taking your life from unbearable to unstoppable. xo
Author, Podcaster, Certified Coach
https://linktr.ee/sonyajanisse
https://www.freshapproachfitness.com
#podcaster #asksonya #keepyourpromises #awareness #beingpresent #juststart #afreshapproach #focus #Whycantitbeboth #validation #essentiallyyou
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In today's episode, we have a Special Guest - Gina Kunadian with us. Catch the video here https://youtu.be/tyL5jfSZvQk
You see the play was for Gina to interview me.
Pre-show, the energy was high and, we vibed in the same alignment.
Moments like this don't happen often.
But it does happen with you Shine Within.
So today, we flipped the script, actually, we threw the script out the door.
hahaha, there was NEVER a script, but an intention.
The original intention was for Gina to interview me, instead we interviewed one another.
Follow as long as we chat about what it's like to Shine from Within.
In today's episode, we chat about What Shining from Within feels like....and where awareness fits in.
Throughout the podcast, we will go over:
My journey intermingled with Gina's wake-up call
Five levels of WHY/ WHY till you cry
Grace and Compassion
...and you are going to want to catch Gina's perspective on Meals, Movement, Mindset, and her relationship with Money!!
Gina's Two Cents....
The SHINE Process: My Blueprint for Sobriety and Transformation:
“I developed the SHINE Process as a comprehensive approach to help others achieve sobriety and rediscover their true selves. I’d love to explain each step of the process and how it can guide others towards a fulfilling, alcohol-free life.”
Gina's Bio
Gina Kunadian is a devoted wife, loving mother, certified massage therapist, and a dedicated women’s alcohol-free sobriety coach. Her life's mission revolves around guiding women to break free from the shackles of alcohol dependency, enabling them to realize and live their fullest potential. As the host of the podcast "Shine Within," Gina shares inspiration and transformative insights that cultivate unwavering confidence, clarity, and vitality in her listeners. Having personally triumphed over alcoholism, she's deeply passionate about championing others on their journey towards sobriety. Gina's unique "Transformation SHINE Process" provides steadfast support, illuminating the path of recovery and self-rediscovery for many.
RESOURCES:
My Website
Listeners Gift: 6-Step Blueprint To An Alcohol-Free Life
FB Group: Awakened Souls: Women Embracing Sobriety & Spiritual Wholeness
Podcast: Shine Within w/ Gina Kunadian
SOCIAL MEDIA:
YouTube
Facebook
Instagram
TikTok
LinkedIn
~Sonya, xo
Are you striving to achieve clarity and confidence in your life?
Find yourself frustrated from dealing with emotional eating, low energy, and under pressure to eliminate financial stress.
Are you committed to accomplishing the promises you make to yourself and find that you are finally tired of living with the excuses and want help tackling it?
It's time to take your life from unbearable to unstoppable, as you journey toward accomplishment, success, happiness, and health.
Let's chat, book your discovery call here. https://linktr.ee/sonyajanisse
Design your Life, your way Accountability CoachNLP, HWL, PTSAccountability Coach ~ I help you keep your promises to yourself.Taking your life from unbearable to unstoppable.
xo Author, Podcaster, Certified Coach
https://linktr.ee/sonyajanisse
https://www.freshapproachfitness.com
#podcaster #asksonya #keepyourpromises #awareness #beingpresent #juststart #afreshapproach #focus #shinewithin #graceandcompassion
#validation #essentiallyyou
~ Sonya
Sonya Janisse
Design your Life, your way Accountability Coach
NLP, HWL, PTS
Accountability Coach ~ I help you keep your promises to yourself.
Taking your life from unbearable to unstoppable. xo
Author, Podcaster, Certified Coach
Fresh Approach Fitness, a Wellness Company
Call or Text 226-377-0799 | [email protected]
FreshApproachFitness.ca
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Showing Up for Yourself
(Click to watch the Vidoe)
Girl, you need to stop acting like you're afraid of your own potential & start showing up as your highest self, completely & unapologetically.
Truly joyful, happy people are those who live wholehearted, unapologetic, authentic lives. They don't wear masks, don't present to be someone else, don't let the opinions of others command them.
They are FREE to be the person they were made to be. Free to live an authentic life.
Free to love themselves for who they are.
And yet so often, we feel driven and ruled by what OTHER people want. We want to be authentic...
You're at a Fork in the Road.
You are at the Door to Freedom.
The key to the cage is being given to you.
You can either open the cage or throw the key away.
It's your choice. Will you finally step into your authentic self or continue to live a half-full or less-than-inspired life?
You could try to learn all of this on your own, but it would require hours upon hours of reading and research.
You wouldn't have the guidance of a trusted expert.
And you wouldn't know if you were truly making progress or not.
Or...
You could be taken by the hand and guided on a journey you know you need, you know you want, and you know will change your life.
Which way will you go?
Repeat after me:
Girl, you need to stop acting like you’re afraid of your own potential & start showing up as your highest self, completely & unapologetically
I’m excited to get connected
XX,
Sonya Janisse
#forkintheroad #showupforyourself #asksonya #motivation #doorrofreedom
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In today's heart-to-heart we have a Special Guest - Lizzie Merrit with us, Lizzie is sharing what it is like to own life now.
Catch the heart to heart, on YouTube
https://youtu.be/lmc2qHxQ7C8
Follow as long as we chat about tangible actions to own life now.
In today's episode, we chat about:
How we waver from one extreme to another, with the result of giving up before we notice any sense of accomplishment. So the question is... Why Can't It Be Both?
Throughout the podcast, we will go over:
What Co-Collorbortion Looks LikeHow Lizzie's story beganWhere to startStates & StagesWhy do people give up in the first quarterTangible ActionsThe 3AM Voice & Negative Nellieand you are going to want to catch Lizzie's perspective on Meals, Movement, Mindset, and her relationship with Money!!Mackenzie's Bio
Lizzie Merritt is a Martha Beck Certified Wayfinder Life Coach and professional weight loss coach specializing in helping people figure out why they don’t do the things they think they *should* do in order to lose weight and feel happy.
She believes that diets are just the worst; the only way to lose weight is imperfectly; and that weight loss is much more about what’s between your ears than what’s on your plate. Check out her book You Are a Miracle to learn about all the things that diets don’t tell you.
She also runs Spartan races, cries at cheesy commercials, and is a huge Marvel movie nerd.
confidentbody.coach ✵ @coachlizzie.merritt
Lizzie, thanks so much for joining us!
~Sonya, xo
Are you striving to achieve clarity and confidence in your life?
Find yourself frustrated from dealing with emotional eating, low energy, and under pressure to eliminate financial stress.
Are you committed to accomplishing the promises you make to yourself and find that you are finally tired of living with the excuses and want help tackling it?
It's time to take your life from unbearable to unstoppable, as you journey toward accomplishment, success, happiness, and health.
Let's chat, book your discovery call here. https://linktr.ee/sonyajanisse
Design your Life, your way Accountability Coach
NLP, HWL, PTS
Accountability Coach ~ I help you keep your promises to yourself.
Taking your life from unbearable to unstoppable. xo
Author, Podcaster, Certified Coach
https://linktr.ee/sonyajanisse
https://www.freshapproachfitness.com
#podcaster #asksonya #keepyourpromises #awareness #beingpresent #juststart #afreshapproach #focus #Whycantitbeboth #validation #essentiallyyou
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I Make MY OWN Sunshine.
catch the video on YouTube
Glow-Up Challenge!Intention vs goalsKeeping IT RealWhat 50.5 really looks like....of course, I make my own sunshine through VLOGS/LIVES, Stories, podcasts, and newsletters.
OH MY GOODNESS, just imagine what 78 years young feels like.
I AM gonna make magic happen!!!
Feeling the nudge for life to get magical sooner rather than later?
There are only six spots left in 2023 for my Essentially You Group and Coaching Program.
This is for you if you:
You want to let go of limiting beliefs
You are ready to make bigger and better decisions
You want to change your life radically and are tired of playing small
You have to set clear intentions for your goal
You are ready to keep your promises to yourself. RISE ABOVE the excuses. Gain clarity and confidence as you discover your path to health and happiness.
Then it is time to turn your magic on and Live the life you deserve!
Sign Up Today
Rise to the next level. Be Your Best Self. Live Happy. Increase Your Wealth. Elevate Your Spirit. Nourish Your Body. Love Your Life. Feel Amazing. Make a Difference. Live Your Life on Purpose.
Click Here to Learn More
https://docs.google.com/forms/d/e/1FAIpQLSecAQuunPdRsMYPMYF6jpcEh-zThUmpcDCNxkWwyjdYFt58lg/viewform
Design your Life, your way Accountability Coach
NLP, HWL, PTS
Accountability Coach ~ I help you keep your promises to yourself.
Taking your life from unbearable to unstoppable. xo
Author, Podcaster, Certified Coach
XX,
Sonya
#podcaster #asksonya #keepyourpromises #awareness #accountability #bethatgirlin2024 #beingpresent #juststart #afreshapproach #focus #itsawrap2023 #validation #essentiallyyou #afreshapproach
~ Sonya
-
Feeling the nudge for life to get magical sooner rather than later?
There are only six spots left in 2023 for my Essentially You Group and Coaching Program.
This is for you if you:
You want to let go of limiting beliefs
You are ready to make bigger and better decisions
You want to change your life radically and are tired of playing small
You have to set clear intentions for your goal
You are ready to keep your promises to yourself. RISE ABOVE the excuses. Gain clarity and confidence as you discover your path to health and happiness.
Then it is time to turn your magic on and Live the life you deserve!
Sign Up Today https://docs.google.com/forms/d/e/1FAIpQLSecAQuunPdRsMYPMYF6jpcEh-zThUmpcDCNxkWwyjdYFt58lg/viewform
Rise to the next level. Be Your Best Self. Live Happy. Increase Your Wealth. Elevate Your Spirit. Nourish Your Body. Love Your Life. Feel Amazing. Make a Difference. Live Your Life on Purpose.
Click Here to learn More
https://docs.google.com/forms/d/e/1FAIpQLSecAQuunPdRsMYPMYF6jpcEh-zThUmpcDCNxkWwyjdYFt58lg/viewform
Design your Life, your way Accountability Coach
NLP, HWL, PTS
Accountability Coach ~ I help you keep your promises to yourself.
Taking your life from unbearable to unstoppable. xo
Author, Podcaster, Certified Coach
https://linktr.ee/sonyajanisse
https://www.freshapproachfitness.com
XX,
Sonya
#podcaster #asksonya #keepyourpromises #awareness #accountability #bethatgirlin2024 #beingpresent #juststart #afreshapproach #focus #itsawrap2023 #validation #essentiallyyou #afreshapproach
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In today's heart-to-heart we have a Special Guest - Mackenzie Holznecht with us, aka: Coach Mack!
Coach Mack is sharing what it is like to be that Inner Fat Girl, who craved validation.
Catch the heart to heart, on YouTube
https://youtu.be/iq88Ym5qDCE
Follow as long as we chat about what it's like to show up more freely in your life.
In today's episode, we chat about:
What showing up more freely in your life really feels like....and where validation fits in.
Throughout the podcast, we will go over:
Taking Action, starting with what you can do.Healthy Habits, the compound effect from 30 minutes of exercise. Invest in Yourself, experience more focus, a feeling of calm, and internal validation that you can do this too!and you are going to want to catch Coach Mack's perspective on Meals, Movement, Mindset, and her relationship with Money!!Mackenzie's Bio
Coach Mack is the founding health coach of Running with Bacon (yes, that's actually the name of her business) and she's obsessed with healthy habits! She helps women transform into the fittest and strongest they can be, one small step at a time. In addition to being a 'fitness mom' to many, she's got a Belgian Malinois puppy, she can't stop talking about her obsession with Reese’s cups, and if you don't catch her in her garden, odds are good she's catching up on the latest Real Housewives episode.
Website: runningwithbacon.com
IG: https://www.instagram.com/running.with.bacon/
YT: https://www.youtube.com/@RunningWithBaconCoachMack
Free FB Group: https://www.facebook.com/groups/baconfueledfitness
Free 4-week Plan: https://runningwithbacon.com/freeplan
Remember, just get moving!
Coach Mack
Mackenzie Holznecht
Founding Health Coach
Running with Bacon
Mackenzie, thanks so much for joining us!
~Sonya, xo
Are you striving to achieve clarity and confidence in your life?
Find yourself frustrated from dealing with emotional eating, low energy, and under pressure to eliminate financial stress.
Are you committed to accomplishing the promises you make to yourself and find that you are finally tired of living with the excuses and want help tackling it?
It's time to take your life from unbearable to unstoppable, as you journey toward accomplishment, success, happiness, and health.
Let's chat, book your discovery call here. https://linktr.ee/sonyajanisse
Design your Life, your way Accountability Coach
NLP, HWL, PTS
Accountability Coach ~ I help you keep your promises to yourself.
Taking your life from unbearable to unstoppable. xo
Author, Podcaster, Certified Coach
https://linktr.ee/sonyajanisse
https://www.freshapproachfitness.com
#podcaster #asksonya #keepyourpromises #awareness #runwithsonya #hannahandgizmo #beingpresent #juststart #afreshapproach #focus #innerfatgirl #validation
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Hot Moment. Take the Pressure Off
Join this recorded as a live version of my podcast, so YES! You are in the right place.
You are watching my Essentially You Group and Coaching Program, where I go live once a week for my members.
Listen in and feel like you are having coffee with a friend.
I’m an adventurous soul, discovering myself every day, join my journey.
Catch the video version here.
Stayed Tuned to catch details on the:
The Goldilocks Approach Workshop
Be THAT girl in 2024
Live Coaching Calls
Bookclub Read: Manifesting on Purpose: A 3 Week Guide to Transforming Your Life Through the Law of Attraction
Want more of this?
Join the Essentially You Group and Coaching program and become THAT girl in 2024?
XX,
Sonya
#asksonya #afreshapproach #episide166 #Takeaminute #intuitionlead #thegoldilocksapproach #youga #thedifference #bethatgirlin2024 #essentiallyyou
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In today's heart-to-heart we have a Special Guest - Becca Stone with us. Becca is sharing what it is like to empower Women and Moms to get UNSTUCK and Experience Freedom in Their Health and Body Image with a Lifestyle Mindset.
Catch the Heart to Heart on YouTube
Follow as long as we chat about what it's like to get UNSTUCK and live your best life.
In today's episode, we chat about How passionate Becca is when it comes to empowering Women and Moms to feel confident, and happy in their skin.
Throughout the podcast, we will go over:
Becca's journey, it's not so easy
Her Real & Raw passion and nothing is off limits
Reflection and the battle with perfection
Immediate Gratification
The Breaking Point, Binging and Balancing
Starting all over again
Creating a lifestyle you love
Creative resource links
Money Mindset
https://forms.gle/96rj8LMA7LM6jCq99
Pop Quiz: All about ME!
The Eater's version https://forms.gle/siaZMVoZTi6njspc7
Becca's Bio,
Becca is a Physical Wellness and Mindset Coach in Knoxville, TN. She is 42 years old, has been married for 16 years, and has four daughters. Her oldest is 10 and has Down syndrome, and her younger three are 8 year old triplets. Her life is non-stop!
Becca has always loved working out and nutrition, but struggled for 12+ years to find balance and a lifestyle that wasn't stressful and that she could actually maintain. Overcoming her "diet mentality," and learning to genuinely love her body has been the most freeing thing she’s experienced throughout her health journey.
Her passion is serving and empowering Women and Moms to get unstuck and back to feeling beautiful, confident, and sexy in their own skin and teaching them how to create a healthy, balanced lifestyle that aligns with their life.
To reach Becca
Becca Stone Health & Wellness Mindset Coach, 865-385-6966, [email protected], Knoxville, TN HerHealthBreakthrough.com
Becca, thanks so much for joining us!
~Sonya, xo
Are you striving to achieve clarity and confidence in your life?
Find yourself frustrated from dealing with emotional eating, low energy, and under pressure to eliminate financial stress.
Are you committed to accomplishing the promises you make to yourself and find that you are finally tired of living with the excuses and want to help to tackle it?
It's time to take your life from unbearable to unstoppable, as you journey toward accomplishment, success, happiness, and health.
Let's chat, book your discovery call here. https://linktr.ee/sonyajanisse
Design your Life, your way Accountability CoachNLP, HWL, PTSAccountability Coach ~ I help you keep your promises to yourself.Taking your life from unbearable to unstoppable. xo
Author, Podcaster, Certified Coach
https://linktr.ee/sonyajanisse
https://www.freshapproachfitness.com
#podcaster #asksonya #keepyourpromises #awareness #perfection #herhealth#notsoeasy#reflection #afreshapproach #balance #confidence #bulletproof
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In today's heart-to-heart we have a Special Guest - Joe Pardavila with us. Joe is sharing what it is like to embrace change, through Baby Steps and focus on his ability to cultivate action, awareness, and appreciation in his life and in the lives of others.
Catch the heart to heart, on YouTube
https://youtu.be/PJj8noRiYGs
Follow as long as we chat about what it's like to take Baby Steps towards living your best life.
In today's episode, we chat about:
A male's perspective on the benefits of not looking down, and how being open-minded leads to growth and possibilities in so many areas.
Throughout the podcast, we will go over:
Taking ActionImposter SyndromBe openAppreciation Self Awarenessand you are definitely going to want to catch Joes's perspective on Meals, Movement, Mindset, and his relationship with Money!!Joe's Bio,
Joe Pardavila is a leading voice in audio content production with decades of experience in podcasting and terrestrial radio. He has created over 10,000 hours of captivating audio content, captivating audiences across the country. Joe is a recognized expert in communication and the author of the bestselling book, “Good Listen: Creating Memorable Conversations in Business and Life,” which provides valuable tips and strategies for mastering the art of communication.
Throughout his career, Joe has been a radio personality and producer on the iconic New York City radio station 95.5 PLJ, where he was part of the legendary “Scott & Todd in the Morning” team. He is also a seasoned writer and performer, having honed his skills in sketch and improv comedy at the Upright Citizens Brigade and as a founding member of the New York-based sketch comedy group, Clip Show.
Joe is also an accomplished filmmaker, co-directing, writing, and producing the award-winning horror satire, “The Witches of Bushwick.” He splits his time between Charleston, SC, and Northern New Jersey with his wife Theresa, and their dachshund, Nathan.
BOOK DESCRIPTION: They say talk is cheap—but podcasting is currently a billion-dollar business. Now Joe Pardavila reveals how you can create the kind of conversations that draw both audiences and applause.
Drawing on his many years as a radio host on a top-rated radio show in the New York City area, Joe shares a bevy of illuminating anecdotes featuring such superstars as Taylor Swift,Russell Crowe, Jennifer Aniston, John Mayer, and Chris Martin that demonstrate how the right communication skills can create magic moments—while the wrong ones can derail an entire conversation.
He’ll also show you how learning comedy improv techniques actually aids interviews. And, by the way, what you’ll learn in Good Listen doesn’t just apply to podcasting. Joe’s mastery of “talking the talk” can work wonders in your personal life as well. If your everyday interactions aren’t sparking your relationships, you’ll discover how to not only find common ground with others but also create bonding opportunities that can carry you far in work, love, and life.
PDF Copy of Book: https://www.dropbox.com/s/w377elexqb5vmzd/Book%20-%20GoodListen.pdf?dl=0
Joe, thanks so much for joining us!
~Sonya, xo
Are you striving to achieve clarity and confidence in your life?
Find yourself frustrated from dealing with emotional eating, low energy, and under pressure to eliminate financial stress.
Are you committed to accomplishing the promises you make to yourself and find that you are finally tired of living with the excuses and want help tackling it?
It's time to take your life from unbearable to unstoppable, as you journey toward accomplishment, success, happiness, and health.
Let's chat, book your discovery call here. https://linktr.ee/sonyajanisse
Design your Life, your way Accountability Coach
NLP, HWL, PTS
Accountability Coach ~ I help you keep your promises to yourself.
Taking your life from unbearable to unstoppable. xo
Author, Podcaster, Certified Coach
https://linktr.ee/sonyajanisse
https://www.freshapproachfitness.com
#podcaster #asksonya #keepyourpromises #awareness #beingopen #non-judgement #beingpresent #feelingofflow #afreshapproach #balance #babysteps #ImposterSyndrom
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Why Do We Do it?
Ways You May Unwittingly Deprive Yourself of Love and Fulfillment
“Your task is not to seek love, but merely to seek and find all the barriers within yourself that you have built against it.” ~Rumi
Do you want to let go and live life fully?
If you feel that you are missing out on fulfillment and happiness, but cannot put your finger on why, perhaps there is something deeper going on.
Believe it or not, anyone can develop an unconscious habit of self-deprivation. Usually, this habit begins in childhood.
The meaning of SELF-DEPRIVATION is the voluntary denial of oneself from possessing, using, consuming, or enjoying something desired.
Have you ever felt trapped in a never-ending cycle of denying yourself joy and fulfillment? Maybe you work long hours at a job you can’t stand just to pay the bills. Or you stay in a relationship that makes you miserable because you feel like you don’t deserve better. We’ve all been there at some point, sacrificing our well-being out of some misguided belief that we’re not worthy of happiness or success.
But here’s the truth: you deserve to lead a life filled with meaning, passion, and contentment. The only thing standing in your way is you. It’s time to break the vicious cycle of self-deprivation and start putting your own needs first. Keep reading to learn how to overcome self-sabotage, set healthy boundaries, and allow yourself to go after what you want in life. You owe it to yourself to be happy. The journey starts now.
Here are nine signs you have developed an attachment to deprivation, unwittingly setting yourself up to feel unfulfilled:
1. You don’t express your needs.
2. You are overly focused on the needs of others.
3. You feel guilty when you do something for yourself.
4. You can’t take compliments.
5. You are attracted to emotionally unavailable or self-centered people.
6. You expect disappointment.
7. You don’t know what you want or cannot define your purpose in life.
8. You shy away from intimacy.
9. You cannot enjoy the moment.
Look for the signs of a deprivation attachment in your life. You may be surprised at what you find!
***
Ready with a hell yes to create inspired action? Find yourself looking for more? This is the right space for you if you have a deep connection with your purpose and are ready to call in the perfect life with simplicity. UNLEASH THE SPARK!! Take a look here https://linktr.ee/Sonyajanisse and start with an assessment or two.
XX,
Sonya
Are you striving to achieve clarity and confidence in your life?
Find yourself frustrated from dealing with emotional eating, low energy, and under pressure to eliminate financial stress.
Are you committed to accomplishing the promises you make to yourself and find that you are finally tired of living with the excuses and want help tackling it?
It's time to take your life from unbearable to unstoppable, as you journey toward accomplishment, success, happiness, and health.
Let's chat, book your discovery call here. https://linktr.ee/sonyajanisse
Oh, I've created my 2023 fall events calendar!
With four events helping you step into the future version of you!
Design your Life, your way Accountability Coach
NLP, HWL, PTS
Accountability Coach ~ I help you keep your promises to yourself.
Taking your life from unbearable to unstoppable. xo
Author, Podcaster, Certified Coach
https://linktr.ee/sonyajanisse
https://www.freshapproachfitness.com
#podcaster #asksonya #keepyourpromises #deprivement #curiousity #selflove#beingpresent #joy #afreshapproach #weightlosslifecoach #accountabilitycoach #unbearable #unstoppable #nlplifecoach #keepingitreal
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