Have you ever wondered what it takes to not only maintain a marriage, but to make it flourish? My husband, Rob, and I may not be the experts, but we’re certainly experienced! As we recently celebrated our 15th wedding anniversary, we thought it would be the perfect opportunity to share 15 key insights that have kept our relationship strong, joyful, and resilient over the years.Drawing from a combined experience of over 26 years in marriage, we delve into various practices and mindset shifts that have contributed to our thriving relationship. We also dive into the concept of treating your marriage as a "third entity" and the importance of supporting each other's growth.From consciously choosing your partner every day to integrating laughter into your daily interactions, these insights aim to inspire and help you strengthen your own relationships. Resources:The "Memory Matters" course---in the end, our memories are really all we are ever left with, so protect them.The Advanced Nervous System Resilience training—get on the wait list! It's all things nervous system, personally and professionally, and how to integrate it in your coaching.My video series, "The 30 Second Burnout Solution", a resource I created to help those dealing with stress and burnout---particularly compassion fatigue and secondary traumatic stress.  Visit me on Facebook or Instagram. You can also find me on my website and book a mini session with me! Hosted on Acast. See acast.com/privacy for more information.

Ever found yourself lost in someone else's pain, unsure where their feelings end and yours begin? In this episode, we unpack the differences between empathy and compassion, exploring how these two vital aspects of human connection can sometimes blur. And more importantly, how you can show someone that love and human connection without getting pulled into the “pit” yourself.Listen up and you’ll learn how we should embrace the power of shared humanity—because in the end, we are all interconnected.   Links:Episode 109: All About Compassion FatigueEpisode 22: Self Compassion  Resources:The "Memory Matters" course---in the end, our memories are really all we are ever left with, so protect them.The Advanced Nervous System Resilience training—get on the wait list! It's all things nervous system, personally and professionally, and how to integrate it in your coaching.My video series, "The 30 Second Burnout Solution", a resource I created to help those dealing with stress and burnout---particularly compassion fatigue and secondary traumatic stress.  Stay connected! Visit me on Facebook or Instagram. You can also find me on my website and book a mini session with me! Hosted on Acast. See acast.com/privacy for more information.

How does the legacy of a loved one shape our lives, even years after they're gone?It’s now been 20 years since I lost my dad. To honor his memory, join me today for a walk down memory lane, to reflect on some of the many life lessons he bestowed upon me.We'll reminisce about his passion for daily walks, his relentless pursuit of knowledge, the power of his storytelling, and the importance he placed on documenting life experiences. We'll also delve into his commitment to self-growth, even into his retirement years, his steadfast sense of self, and his dedication to service.But perhaps the most significant lesson is his influence as a 'transition person'—his conscious decision to break the cycle of trauma, setting a new path for his family.Join me as we honor his memory and the invaluable lessons he has left behind, and how he’s still helping me long after he’s gone.   Resources:The "Memory Matters" course---in the end, our memories are really all we are ever left with, so protect them.The Advanced Nervous System Resilience training—get on the wait list! It's all things nervous system, personally and professionally, and how to integrate it in your coaching.My video series, "The 30 Second Burnout Solution", a resource I created to help those dealing with stress and burnout---particularly compassion fatigue and secondary traumatic stress.  Visit me on Facebook or Instagram. You can also find me on my website and book a mini session with me! Hosted on Acast. See acast.com/privacy for more information.

Do you realize the untapped potential residing in the frontal part of your brain? In this episode, as we explore the concept of our brain's 'CEO', you'll uncover how it manages our executive function skills and plays a pivotal role in our lives.From planning to self control to maintaining focus, understanding these skills is vital to work, relationships, and personal growth!Also, parents will want to pay extra close attention—as you'll see how comprehending these functions can provide insightful guidance in your child's developmental stages.Get ready to discover your internal executive suite—and meet your brain's CEO! Resources:The "Memory Matters" course---in the end, our memories are really all we are ever left with, so protect them.The Advanced Nervous System Resilience training—get on the wait list! It's all things nervous system, personally and professionally, and how to integrate it in your coaching.My video series, "The 30 Second Burnout Solution", a resource I created to help those dealing with stress and burnout---particularly compassion fatigue and secondary traumatic stress. Visit me on Facebook or Instagram. You can also find me on my website and book a mini session with me! Hosted on Acast. See acast.com/privacy for more information.

Being spread too thin is a common condition in today’s world—and saying “yes” to everything is a common occurrence. That’s why learning to set boundaries with those around us has become more important than ever! On today’s episode, we explore why boundaries matter. I'll share definitions of boundaries from different perspectives, including my own experiences and insights. You'll learn that boundaries are not about controlling others but rather about protecting our emotional and physical well-being, our self-respect, and our relationships.  Links:"The Book of Boundaries" by Melissa Urban  Resources:The "Memory Matters" course---in the end, our memories are really all we are ever left with, so protect them.The Advanced Nervous System Resilience training—get on the wait list! It's all things nervous system, personally and professionally, and how to integrate it in your coaching.My video series, "The 30 Second Burnout Solution", a resource I created to help those dealing with stress and burnout---particularly compassion fatigue and secondary traumatic stress.  Visit me on Facebook or Instagram. You can also find me on my website and book a mini session with me! Hosted on Acast. See acast.com/privacy for more information.

Ever found yourself unable to put your feelings into words? Or felt overwhelmed by emotions that seem to have a life of their own? Many of us have been there—and fortunately, there is help.In this episode of Building Resilience, we'll explore the transformative power of affect labeling, a mindfulness technique that lets us name and navigate our emotions effectively. Using a variety of resources, from the comforting reassurance of worry dolls to scientific studies that explain why our emotions can feel so overwhelming, I'll walk you through why recognizing, labeling, and even just speaking about our emotions can lead to a significant boost in our emotional wellbeing. Whether it's talking to a friend, a coach, or even a worry doll, remember—your feelings are valid, and understanding them is the first step towards mastering them.Links:Mood Meter AppWhat is a feeling wheel?Resources:The "Memory Matters" course---in the end, our memories are really all we are ever left with, so protect them.The Advanced Nervous System Resilience training, starting in May---all things nervous system, personally and professionally, and how to integrate it in your coaching.My video series, "The 30 Second Burnout Solution", a resource I created to help those dealing with stress and burnout---particularly compassion fatigue and secondary traumatic stress.Connect with me on Facebook or Instagram. You can also find me on my website and book a mini session with me! Hosted on Acast. See acast.com/privacy for more information.

As adults, sometimes we lose the magic of play—when we’re kids, it’s effortless, and it almost seems like we can make fun in any situation. However, as adults, sometimes feeling pressured to have fun can make it even more difficult.On this episode of Building Resilience, I discuss the power of playfulness and how it can help us feel more connected, creative, and resilient. I share nine ideas for integrating more play into your life, such as reconnecting with childhood memories, engaging in enjoyable physical activities, and embracing authenticity.Listen in for some great tips to help you live a more genuine life, like embracing your quirks, and not worrying about what others think. Join me as we dive into the world of play and discover what it can do to help us thrive.  Resources:The "Memory Matters" course---in the end, our memories are really all we are ever left with, so protect them.The Advanced Nervous System Resilience training, starting in May---all things nervous system, personally and professionally, and how to integrate it in your coaching.My video series, "The 30 Second Burnout Solution", a resource I created to help those dealing with stress and burnout---particularly compassion fatigue and secondary traumatic stress.  Visit me on Facebook or Instagram. You can also find me on my website and book a mini session with me! Hosted on Acast. See acast.com/privacy for more information.

Ever wondered why you're drawn to (or away from) certain people or places? Your body's got an unconscious surveillance system that constantly scans for safety and danger—and it influences your daily life, sometimes without you even knowing it.In this episode of Building Resilience, we dive into that system: neuroception. We'll discuss the various sensory systems that contribute to neuroception, and the role of the polyvagal theory in understanding the autonomic nervous system. We'll also explore the practical application of neuroception in regulating our nervous system, offering a three-step process to establish safety, check for tension in the body, and invoke a relaxation response.  Links/Past Episodes I Mentioned:Ep. 116: The Seven Things I Do to Anchor MyselfSteven Porges and the Polyvagal Theory  Resources:The "Memory Matters" course—in the end, our memories are really all we are ever left with, so protect them.The Advanced Nervous System Resilience training, starting in May— all things nervous system, personally and professionally, and how to integrate it in your coaching.My video series, "The 30 Second Burnout Solution", a resource I created to help those dealing with stress and burnout---particularly compassion fatigue and secondary traumatic stress.  Visit me on Facebook or Instagram. You can also find me on my website and book a mini session with me! Hosted on Acast. See acast.com/privacy for more information.

Did you know that the way you breathe can greatly impact your stress, anxiety, mood, and even your lifespan? Discover the power of breath in part two of our series, where we delve into the power of breath and its impact on various aspects of life, from stress and anxiety to sleep and energy levels.Today, we’ll investigate how to use breath for building awareness, relaxation and activation and you learn practical strategies and techniques that you can start using today. Links/Past Episodes I Mentioned:Ep. 123: The Power of Your Breath, Part OneEp. 110: The Zone of ResilienceEp. 82: Grounding with the FivesEp. 94: The Gap and the GainResources:The "Memory Matters" course—in the end, our memories are really all we are ever left with, so protect them.The Advanced Nervous System Resilience training, starting in May—all things nervous system, personally and professionally, and how to integrate it in your coaching.My video series, “The 30 Second Burnout Solution”, a resource I created to help those dealing with stress and burnout—particularly compassion fatigue and secondary traumatic stress.Visit me on Facebook or Instagram. You can also find me on my website and book a mini session with me! Hosted on Acast. See acast.com/privacy for more information.

One secret to dramatically improving your mental health and well-being might just be hidden in something as simple as the way you breathe.Join me on this episode of Building Resilience as we explore the importance of nasal breathing, the drawbacks of mouth breathing, and how consciously controlling our breath can help reverse the stress response. We'll also discuss the benefits of breathwork in treating depression, anxiety, and PTSD, and how different types of breathwork can help access buried emotions and promote mental calmness and focus.Links/Past Episodes I Mentioned: “Breath: The New Science of a Lost Art” by James NestorLimitless with Chris Hemsworth (specifically episode 1!)Resources:The "Memory Matters" course—in the end, our memories are really all we are ever left with, so protect them.The Advanced Nervous System Resilience training, starting in May—all things nervous system, personally and professionally, and how to integrate it in your coaching.My video series, “The 30 Second Burnout Solution”, a resource I created to help those dealing with stress and burnout—particularly compassion fatigue and secondary traumatic stress.Visit me on Facebook or Instagram. You can also find me on my website and book a mini session with me! Hosted on Acast. See acast.com/privacy for more information.