The Coaches‘ Cup Podcast

The Integrity Episode Aug 30, 2023

Being in integrity with yourself can benefit your physical and mental health. Listen as Sonya reflects on the value of integrity and shares how she puts it into practice in her daily life.

Making Your Strengths Work for You Aug 23, 2023

How in touch with your strengths are you? Do you think about how you can use your strengths in times or conflict, in your career, and in your relationships? Do you consider your blind spots and how you can minimize them? In this episode, Sonya talks with her childhood friend and Clifton Strengths coach, Christy Dunn, about how to understand how our strengths and weaknesses work in our lives and how we can use them to create the lives of our dreams.

You can find more information on Christy's coaching at https://www.awakenandaccelerate.com/

The Benefits of Gratitude Aug 16, 2023

"With gratitude, optimism is sustainable." Michael J. Fox

Psychologists have determined gratitude serves us in many ways; it makes us more resilient, helps us to experience joy at a higher level, and it activates our prefrontal cortex. Do you have a daily gratitude practice? Listen in as Sonya discusses why gratitude is essential to our personal development journey and ways that you can incorporate gratitude into your daily life.

Be Decisive Aug 09, 2023

Do you have trouble making decisions about your life? Do you spin round and round wasting time in indecision? If so, this week's episode is for you! Sonya offers 5 steps to help you move out of indecision and into action, saving you time, energy, and sanity. Our decisions are always made in an instant. Listen in and learn how to honor your future self by being decisive.

Blame Aug 02, 2023

Blame, born from a place of shame, can have detrimental effects on our mental health, leading to increased stress and anxiety. But how do we shift from blame to responsibility? Listen in as Sonya discusses the power of self-compassion and how we can treat ourselves with the same kindness we offer to friends, fostering greater self-awareness and personal growth. Discover the significance of normalizing mistakes and sharing our humanity with others. Tune in for this empowering episode, as we shed light on the transformative journey from self-blame to self-discovery. Remember, self-blame and growth cannot co-exist; embrace your humanity and empower yourself to do better each day!

Self-Doubt Jul 26, 2023

Are you tired of letting self-doubt hold you back from achieving your dreams? In this week's episode, Sonya dives deep into the roots of self-doubt and how it affects us. Discover the difference between those who let self-doubt become an excuse to quit and those who use it as a catalyst for growth. Learn how to approach self-doubt as an activator, a tool for self-discovery, and a path to uncovering your true potential. Join us in this empowering episode, and together, let's embrace self-awareness as the key to abundance and growth. Don't miss it!

Who are You in Your Story? Jul 19, 2023

Humans use narrative to make sense of our lives. As we create these stories, we take on various characters within our stories. This week, Sonya describes the three of the most common characters we can assume: the villain, the victim, and the hero and explains how we can move out of our villain and victim stories to heroically traverse the story of our lives.

Flashback Ep. 118: The Case for Doing Nothing Jul 12, 2023

The perfect summer episode! How often do you do absolutely nothing? In this age of cell phones and always being available, few of us schedule time where we do nothing. Listen as Judith and Sonya make the case for scheduling nothing time into your daily routine.

Co-existing with Our Thoughts Jul 05, 2023

This week, Sonya explores the idea that we don't need to eliminate our negative thoughts if we change our relationship with them. The episode challenges the binary thinking patterns ingrained in our minds and suggests zooming out to view complex issues in a more nuanced light. By questioning our own "shoulds" and exploring the complexity behind them, we can develop a deeper understanding of ourselves and the world around us.

The Paradox of Failure Jun 28, 2023

Are you ready to unlock the hidden power of failure? This week, Coach Sonya examines how the way we approach failure in our 20s and 30s can shape our success in our 40s and beyond. We will examine the mindset needed to embrace setbacks as stepping stones to our greatest achievements. Tune in and embark on a journey of growth and resilience.

Risk vs Reward Jun 21, 2023

"Vulnerability isn't winning or losing; it's having the courage to show up when you don't know the outcome." --Dr. Brene Brown

This week's episode was inspired by this quote and examines the ways our brains think about risk and reward. Whether we're talking about relationships, our careers, or our goals, we must have the courage to be vulnerable in order to receive the big reward.

Being Open Jun 14, 2023

Often in coaching we talk about someone being "open" or "closed" as a reaction to a specific thought. In this episode, Coach Sonya discusses the benefits and challenges to being open to receive new thoughts, images of self, relationships, and more in our lives. If personal growth is your goal, don't miss this episode!

Flashback Ep 52: Discovering Our Values Jun 07, 2023

Our values are our way of being in the world. In order to be in integrity with ourselves and not participate in counterproductive behaviors (see Ep. 51), we must discover what our values are. Listen as Judith and Sonya talk about how they discovered their values and how they learned to use those values to guide them on their journey to reaching their highest potential and how you can do the same!

Flashback Ep. 58: People Say Words May 31, 2023

People say words to us all the time. There's only an emotion attached to them when we decide to think a thought and give meaning to those words. How do you deal with people's words? Listen this week as Judith and Sonya discuss the importance of keeping words neutral and giving yourself the space to examine your thoughts about them.

The Value of Kindness May 24, 2023

Kindness is something we can all extend to others, but it's also important to extend to ourselves. This week, Sonya reflects on the value of kindness and the importance of loving ourselves in order to be kind to ourselves and others.

The Self-Perfectionist May 17, 2023

Do you have a strong inner critic? If so, this episode is for you! This week, Sonya and Coach Natalie Roush discuss the self-perfectionist, a version of perfectionism that often clouds our judgement about ourselves and our accomplishments. In addition to learning the characteristics of the self-perfectionist, you will learn ways to move past self-perfectionism and say goodbye to your inner critic!

Measuring Yourself against the Ideal May 10, 2023

When trying to reach a personal goal, it's easy to find ourselves measuring our progress against a societal ideal or an ideal in our brains. This week, Sonya looks at why we so often measure ourselves against the ideal and how we reassess our goals and move past the mental block an ideal creates.

How Do You Measure Your Growth? May 03, 2023

Spring is a time of growth and rebirth. It's also the perfect time to think about how we measure our personal growth. This week, Sonya offers ideas about the only way to get a true measure of our own growth and how this measurement offers us the opportunity for more authentic lives and relationships.

How Imposter Syndrome Affects Your Finances Apr 26, 2023

One of the most important reasons to drop our imposter syndrome is the damage is can do to us financially. Imposter Syndrome can keep women under-earning for a variety of reasons. Listen this week as Coach Sonya and financial coach and fractional CFO Carla Moats discuss traps women fall into when they undervalue themselves and tips for overcoming the feeling that we should be doing it all.

Do you struggle with imposter syndrome? Find out for sure by taking my quiz at https://bit.ly/3K8x2tN

Sarah Heimann: An Imposter Syndrome Story Apr 19, 2023

For most high-achieving women, imposter syndrome isn't something that stops us, but it does slow us down and make us question our abilities. This week, Sonya talks with potter and educator, Sarah Heimann about finding mentors and other tips to help us work through our imposter syndrome to reach our goals.

Curious if you have imposter syndrome? Take my quiz at https://bit.ly/3K8x2tN

Lydia Martin: An Imposter Syndrome Story Apr 12, 2023

This week, Sonya talks with Lydia Martin, founder of Banish Business Clutter, about how she overcame her imposter syndrome and left her corporate career to build a successful business of her own. Listen as Lydia offers tips to others trying to move forward when imposter syndrome is working to hold them back.

Wondering if you have imposter syndrome? Take my quiz at https://bit.ly/3K8x2tN

Imposter Syndrome or Lack of Confidence? Apr 05, 2023

Is a lack of confidence holding you back in life? Do you have big dreams, but you're not sure how to move forward? This week Coach Sonya talks about the difference in having a confidence deficit versus having imposter syndrome. Listen in and discover the difference between the two and how to move forward. Want to know if you have imposter syndrome? Click here to take Sonya's 10 question quiz.

Do You Use Overwork as a Buffer? with Allison Anderson Mar 29, 2023

Sometimes we have to put in extra time and effort to get ahead in our careers. However, it's also easy to use overwork as a buffer for things we don't want to do or face. Listen this week as Sonya talks with Dr. and Coach Allison Anderson about using overwork as a buffer.

Reconnecting with Yourself with Erin Woodruff Mar 22, 2023

As we navigate our busy lives, it's easy to get lost in our daily activities and forget who we are and what we need in our lives. This week, guest coach Erin Woodruff talks with Coach Sonya about how we reconnect with ourselves in order to stay present and stay in touch with our values.

Renew Your Mind with Dr. Nora Vasquez Mar 15, 2023

Work-life balance can seem like an oxymoron, but this week, guest coach Dr. Nora Vasquez talks with Coach Sonya about how we can create a more harmonious work-life balance by remembering our core values and prioritizing and scheduling them in week by week.

Trusting Your Intuition Mar 08, 2023

This week, Coach Sonya teaches us how to listen to our intuition and trust it over the fear that often tries to cloud our decision-making. If you would like to read the blog post that inspired this episode, you can find it at https://www.sonyagreencoaching.com/ .

How to Have a More Expansive Relationship with Andelin Price Mar 01, 2023

Are you looking for growth in your relationship with your partner? This episode is a must-listen for you! Guest coach Andelin Price gives us some great tips for how we can expand our relationships to lead more fulfilling lives.

Make Room for What You Love with Temetria McVea Feb 22, 2023

Spring is almost here, and it's time to make room for the things you love and let go of the rest! This week, Sonya talks with guest coach Temetria McVea about how to discover what it is you truly want in your life while removing the physical and mental clutter you don't.

Dream Big, Act Small with Shanna Pyzer Feb 15, 2023

Have you forgotten how to dream big? How long has it been since you worked toward something that was so exciting it was scary? This week, Coach Sonya talks with guest coach Shanna Pyzer about creating big dreams for ourselves and following through--no matter what our age!

Healing from Divorce with Sade Curry Feb 08, 2023

This week, Sonya talks with guest coach Sade Curry about what it takes to begin the healing journey during or after divorce. With about 50% of the population experiencing divorce, Sade shares sound advice for women who are dealing with divorce themselves or helping a friend of family member.

https://sadecurry.com/

Mind-Body Integration with Kim Guillory Feb 01, 2023

This week, Sonya discusses mind-body integration with guest coach Kim Guillory. It's common in our culture to separate the mind, body, emotions, and spiritual into their own boxes. Kim explains how all of these pieces fit together and how important it is to address each part in our healing journey.

Kim Guillory resources: Website https://www.kimguillory.com

More Than Mindset Podcast: https://podcasts.apple.com/us/podcast/more-than-mindset/id1454184498

FB group https://www.facebook.com/groups/morethanmindset

Processing an Emotion Jan 25, 2023

Processing our emotions in the moment can be difficult if we don't practice it on a regular basis. This week Coach Sonya discusses the need to process emotions as they come up for us and how quickly we can move on if we aren't holding on to negative emotions.

Flashback Ep 37: You Are Worthy! Jan 18, 2023

Self-worth is something we are all born with. We can't do anything to increase or decrease it. If you have trouble believing in your value in the world, let Judith and Sonya explain how to break free of your negative thoughts and own your self-worth!

Retraumatization Jan 11, 2023

Most adults have experienced trauma at some point in their lives. This week, Coach Judith shares the importance of understanding how trauma affects our lives and how being in situations where we have to revisit our past traumas can cause retraumatization.

Delay Discounting Jan 04, 2023

Delay discounting happens when we devalue a goal based on the length of time it will take us to achieve it. If you find yourself giving in to your immediate desires because that long term goal seems too far away, this episode is for you! Coaches Judith and Sonya will offer tips for creating awareness and help you develop your delayed gratification muscle.

Flashback Ep. 20: Strolling out of Perfectionism Dec 28, 2022

Do you consider yourself a perfectionist? Perfectionism has a way of holding us back and keeping us from our goals. Listen to this week's episode as Judith and Sonya give you the key to leaving your perfectionism behind!

Are You Creating Excuses around Your Big Goals? Dec 21, 2022

This week, Coach Sonya reflects on some of her research on women with imposter syndrome. She examines why we sometimes create excuses around our big goals and suggests ways to override our brains in order to break through to the real magic.

Impossible Goals in Action Dec 14, 2022

This week, Coaches Judith and Sonya are having fun discussing how to create an impossible goal. Why would you want to set a goal if it's impossible? How do you achieve a goal that's impossible? The coaches answer these questions and more in this episode.

When You Get a Diagnosis Dec 07, 2022

This week, Coaches Judith and Sonya get personal as they discuss the mindset work that goes into receiving a medical diagnosis. While it is easy to give into the fear and sadness a diagnosis can represent, we don't have to let it define us. Listen as the coaches offer ways to hold space for ourselves and our loved ones in these moments.

Past and Future Focus Nov 30, 2022

Most people are past-focused. We base the possibility of our goals on what we have or haven't achieved in the past. This can be limiting if we are always pulling from our past failures. Listen as Coaches Judith and Sonya talk about how we can redirect our past and focus on achieving from our future selves.

Decision Making Nov 23, 2022

Are you a good decision maker? Or do you let your brain chatter on and on covering all the bases before you make a decision? Not deciding is an energy drain on your brain and body, so listen to this episode and learn how to make a decision and move on with your life!

Worthiness and Lovability during the Holidays Nov 16, 2022

The holiday season can be stressful as we gather with friends and family. Coaches Judith and Sonya offer this message of love to help you get through those tough days. Happy holidays! ❤️

4 Steps to Manage Imposter Syndrome Nov 09, 2022

This week Coaches Judith and Sonya revisit the topic of Imposter Syndrome and give you 4 actionable steps to work through your moments of Imposter Syndrome. While most of us deal with it intermittently, Imposter Syndrome doesn't have to keep us small. Listen in and learn how to move past it.

Boundaries Nov 02, 2022

Have you ever thought to yourself that it was time to set some boundaries with someone in your life? If so, this episode is all for you! Coaches Judith and Sonya define boundaries and how to set them, and it may surprise you what they have to say. Listen in to end the resentment you have about people who cross your boundaries. You won't want to miss this episode!

The Manual Oct 26, 2022

Do you have expectations about the way your friends, family, spouse, boss, or others should act but you don't tell them what those expectations are? Having those expectations is called having a manual, and we've all had a manual for someone at some point in our lives. Listen as Coaches Judith and Sonya discuss how we can move past our manuals and improve our relationships with ourselves and others.

Flashback Ep. 32: Being in Integrity with Yourself Oct 19, 2022

Being in integrity with yourself is necessary for experiencing true success. In week two of our discussion of The Big Leap, Judith and Sonya teach us how to grow from a place of integrity.

Throwing Money at a Problem Oct 12, 2022

A couple of episodes ago, Coach Sonya mentioned that we can sometimes throw money at a problem instead of committing to changing it. That really resonated with some of our listeners, so this week we're doing a deeper dive into why we sometimes throw money at a problem and how we can move from that space into action.

Two Things are True Oct 05, 2022

Our brains love the safety and comfort of believing one thing is true rather than considering multiplicity. However, opening the space for more than one thing to be true can improve our relationships with others and even with ourselves. Listen as Coaches Judith and Sonya offer suggestions for holding more than one truth at a time.

Dealing with Disappointment Sep 28, 2022

How do you deal with the disappointments in life? Do you stuff them down or acknowledge them? Do you make them mean something about you? Listen as Coaches Judith and Sonya discuss the healthy way to deal with the inevitable disappointments in our lives.

Finding 5 minutes for Self-Care Sep 21, 2022

Do you have a difficult time carving out space for yourself? Listen this week as Coaches Judith and Sonya talk about making time for yourself. Then, go to The Coaches' Cup FB page to tell us how you carve out self-care time every day!

The Case for Doing Nothing Sep 14, 2022

How often do you do absolutely nothing? In this age of cell phones and always being available, few of us schedule time where we do nothing. Listen as Judith and Sonya make the case for scheduling nothing time into your daily routine.

Too Busy Sep 07, 2022

Are you too busy to do the things you really want to be doing in your life? Do you move through your days in a blur with no real plan to organize your actions? Listen as Coach Sonya talks about how her transition from university life to retirement has created new opportunities to be "busy" rather than productive and how she is coaching herself away from the term "busy".

It’s So Urgent! Aug 31, 2022

Urges happen to us daily. They can make us feel anxious and feeling like giving in is the only choice. However, if we can accept our urges and welcome them in with curiosity, we will be well on our way to our goals! Listen as Coaches Judith and Sonya offer tips on getting curious about our urges!

Don’t Fear Your Feelings Aug 24, 2022

In our culture, pushing down our feelings is a common reaction to negative or even "big" feelings. We use avoidant strategies such as food, alcohol, and scrolling social media to keep them at bay. But what if you didn't have to fear those big feelings? Listen this week as Coaches Judith and Sonya discuss why it is more painful to avoid a feeling than it is to actually feel it.

Getting Different Results Aug 17, 2022

If you're tired of having goals but never getting the results you want, this episode is for you! Listen as Coaches Judith and Sonya discuss how to take different actions to move toward the results you've been dreaming of!

Self-Judgement Aug 10, 2022

Are you harder on yourself than you are your friends and family? Do you get frustrated with your attempts to change rather than getting curious? If you answered yes to these questions, then you, my friend, are probably suffering from your self-judgement. Listen as Coaches Judith and Sonya offer ways for you to recognize your self-judgment and give your brain some new ways to think.

Knowing What You Want Aug 03, 2022

Do you know what you want out of life? If you're not sure, then Coaches Judith and Sonya are here to help you out! Listen this week as we give you tips for how to zero in on the things that are important to you!

Flashback Ep. 32: Being in Integrity with Yourself Jul 27, 2022

Being in integrity with yourself is necessary for experiencing true success. In week two of our discussion of The Big Leap, Judith and Sonya teach us how to grow from a place of integrity.

Flashback Ep. 47: Asking Better Questions Jul 20, 2022

Do you ever feel like you're stuck in some part of your life? Maybe you haven't worked on the goals you set for yourself. Maybe you feel overwhelmed and don't know how to move forward. If this sounds like you, then listen this week as Judith and Sonya discuss how to change the questions you're asking yourself in a way that will get you unstuck and moving forward again!

Expanding Your Window of Tolerance Jul 13, 2022

This week, Coach Jane Pilger is back with Judith and Sonya to discuss how we can use what we know about our nervous systems to widen our windows of tolerance. Learning how to widen our windows of tolerance allows us to self regulate without buffering habits such as binging, over-drinking, over-spending, or any of the other "overing" habits we might currently use.

Understanding Your Nervous System Jul 06, 2022

This week, Coach Judith and Coach Sonya are joined by coach Jane Pilger to talk about how our nervous systems work. The nervous system connects our brains to our bodies, but what does mean for you? How can understanding your nervous system help you reach your goals? Listen as Coach Jane explains how the nervous system works and what it means for our daily lives.

Stressors vs Stress Jun 29, 2022

Here's a back to basics episode to remind us all that stressors are part of being a human on this planet. While stressors are ever-present, we get to decide how we deal with the stress. Listen this week as Coach Judith and Coach Sonya talk about how to allow the stressors while managing the stress!

Coach Judith Talks Anxiety Jun 22, 2022

This week, Judith and Sonya have a frank talk about anxiety--the different types; the way it affects our bodies, our lives, our relationships; and learning how to function when anxiety wants to "hijack" our executive functions. Listen as Judith discusses her own experiences with and her triumphs over crippling anxiety.

Worthiness Jun 15, 2022

Most of us deal with feelings of unworthiness from time to time. This week, Judith and Sonya talk about how to ignore messaging from our past and the consumer culture and to instead embrace our own worthiness. We are all worthy. Listen in and find out more about your worthiness.

Dealing with Aging Parents Jun 08, 2022

Most of us will deal with our aging parents at some point in our lives. Listen this week as Judith and Sonya discuss how we can decide ahead of time how we are going to show up when it's time to deal with our aging parents. If you have an aging parent and you need resources or help with him or her, check out eldercare.acl.gov for elder care resources in your area.

Finding Your Happy Place Jun 01, 2022

Where is your happy place? Did you know it can be with you wherever you go and at any time? Listen this week and Judith and Sonya discuss the keys to accessing your happy place!

The Benefits of Constraint May 25, 2022

Constraint doesn't sound very fun, but it can be the key to your success! Listen this week as Judith and Sonya discuss the benefits of practicing constraint as you journey toward your goals.

Handling the Hard Times May 18, 2022

This week we're answering another listener question, How do we handle the hard times? Challenging times can be opportunities for growth, but we can all use some help handling them. Listen as Judith and Sonya offer their techniques for making it through!

The 100th Episode May 11, 2022

This week, Judith and Sonya answer all of your questions! Learn more about your Coaches' Cup podcasters this week as they celebrate their 100th episode!

Toxic Positivity May 04, 2022

Toxic positivity is the belief that we should maintain a positive mindset regardless of the circumstances. Even though we can often acknowledge the problem with toxic positivity in theory, in practice we do not like the discomfort of "negative" feelings. Listen as Judith and Sonya challenge toxic positivity and offer solutions for overcoming it.

Getting to Know Yourself Again Apr 27, 2022

We often get so caught up in meeting the needs of others that we can forget who we are. This week, Sonya and Master Coach Carrie Marshall discuss four tips for getting back in touch with who we are. Listen to learn how to get back in touch with our true selves!

Declare, Clear, Reset Apr 20, 2022

The thought work we do to reframe our thoughts also works on our physical spaces. In fact, doing the same work in our physical and mental spaces helps us to build good habits. This week, Becky Brown Blackburn of The Hoss Lady podcast teaches us how to declare, clear, and reset our minds and our homes.

Process vs Progress Apr 13, 2022

It's easy to focus on the end goal or the progress we think we need to be making, but focusing on the process we are using to get there can be even more helpful. Listen as Judith and Sonya explain how to dig into and learn to love the process rather than worrying about the end goal.

Finding Yourself with Coach Cynthia Dils Apr 06, 2022

How do you identify who you are? Are you a parent or a spouse or a teacher or an attorney or a stay-at-home parent? It’s so easy to identify ourselves by titles and attached to those titles are a list of things we should do as those people. Our guest coach, Cynthia Dils, offers Judith and Sonya alternatives to labeling ourselves and suggestions for finding ourselves beyond the titles we’re given.

Balance vs Harmony Mar 30, 2022

How often do you wish for more balance in your life? Most of us spend quite a bit of time thinking about how to achieve balance, but this week, Judith and Sonya argue that harmony is much more attainable than balance. Listen in and learn the difference between them and why harmony is within your reach!

Perseverance Mar 23, 2022

Perseverance is what helps us stick to our big goals. It's part of the grit that keeps us moving forward. Listen this week as Judith and Sonya talk about how we build our perseverance muscle and how we stay focused on our goals.

Our Words, Our Power Mar 16, 2022

Taken from Don Miguel Ruiz's book, The Four Agreements, this week Judith and Sonya discuss the power of our own words in our lives. When we decide to speak positively to ourselves and about ourselves and others, we live in integrity and honor our lives with our words.

Don’t Take It Personally Mar 09, 2022

At some point, all of us have been the recipient of someone else's negativity. Whether in their words or actions, they have tried to make us feel "less than". Listen as Judith and Sonya discuss the source of that negativity and why we can always choose not to take it personally.

Getting Quality Rest Mar 02, 2022

This episode isn't about sleep; it's about quality rest and rejuvenation. If you aren't being true to yourself and being as productive as you need to be during work times, it's impossible to allow your body, mind, and spirit the opportunity for real rest. Listen as Judith and Sonya help you understand this basic need.

Vulnerability Feb 23, 2022

Brene Brown calls vulnerability "emotional exposure", and it is one of the most difficult feelings we allow ourselves to experience. Listen as Judith and Sonya discuss the cultural myths that make us believe vulnerability is weakness and how we can change the narrative to find the courage within being vulnerable.

Love❤️ Feb 16, 2022

What's love got to do with it? Since it's Valentines week, Judith and Sonya are devoting this week's episode to discussing how to increase the love in your life, whether it's with another person or yourself. Listen to this episode and you'll know exactly what love has to do with it!

Unproductive Thought Work Feb 09, 2022

Have you ever gotten stuck trying to figure out why you keep having a certain thought? Judith and Sonya have, and they're back this week to help you move past your unproductive thoughts so you can get back on track with managing your mind!

Compassion Fatigue Feb 02, 2022

Are you a caregiver and/ or someone who takes on the suffering of others? If so then you have probably dealt with compassion fatigue. Compassion fatigue can feel overwhelming or like burnout, but there is a way out of it, even if you can't change your circumstances. Listen as Judith and Sonya offer some practical, do-able tips for you to return to your compassionate self.

Self-Trust Jan 26, 2022

This week, The Coaches' Cup podcast gives a huge shout-out to Dr. Brene Brown and her new book, Atlas of the Heart! Building self-trust centers around the concept of BRAVING. Listen as Judith and Sonya explain what "braving" is and how building a self-trust practice is the foundation to your growth.

Kindness Jan 19, 2022

Who doesn't want more kindness in the world? Kindness, or "love in action", to ourselves and others is a transformative practice. Listen as Judith and Sonya discuss how kindness strengthens communities, work places, families, and everything else it touches!

Forgiveness Jan 12, 2022

Forgiveness can be difficult to give those we feel have wronged us. We can talk ourselves into believing that forgiveness is weak or needs to be earned. Listen as Judith and Sonya discuss how these false narratives keep us in the trap of limiting our own growth and potential. Forgiveness is for the giver! Find out why in this week's episode.

Setting Intentions for 2022 Jan 05, 2022

Welcome to 2022! This week Judith and Sonya open the New Year by setting our intentions for the year and discussing why setting intentions can be a more valuable practice than New Year's resolutions.

Flashback Ep. 18: Why Willpower Isn‘t Going to Get You There Dec 29, 2021

Willpower has often been the key ingredient to powering us through difficult situations. This week Judith and Sonya examine the concept of willpower and discuss why it will never work in the long run.

Flashback Ep. 13: Denying Your Feelings Dec 22, 2021

Most of us think we don't want to experience negative emotions, but denying your negative emotions will only cause more problems. Let Judith and Sonya walk you through processing negative emotions so you can handle anything that comes your way.

Inner Child Work Dec 15, 2021

Our inner child is often the mechanism inside our brains that directs the way we respond to other people and the circumstances in our lives. This response, if left unexamined, can leave us unfulfilled and unhappy in our relationships. Listen as Judith and Sonya discuss how to acknowledge our inner child and give her the things she needs in order to move forward and achieve a fulfilling life.

Loneliness Dec 08, 2021

The holidays are often a time when people feel more loneliness than usual. It's a feeling that isn't reserved only for those who are alone. Listen as Judith and Sonya discuss the different ways and times we feel loneliness and how we can build our relationship with self to decrease our loneliness and increase the value of our alone time.

Decision Making Dec 01, 2021

Do you struggle to make even the smallest decisions? Do you spend much more time and energy than necessary agonizing over details because you're afraid you will make the wrong decision? Decision making is the act of "cutting off" the swirling and overwhelm and taking action. Listen as Judith and Sonya, along with guest coach Betsy Kimbrell, discussion the importance of decision making.

Imposter Syndrome Nov 24, 2021

Do you feel like you got where you are today because of luck? Do you credit your successes in life with being a nice person or being in the right place at the right time? Are you afraid people are going to find out you're really a fraud? If you answered yes to any of these questions, then this podcast is for you! Imposter Syndrome creeps into the lives of 70% of the population making us feel small and unworthy. Listen as Judith and Sonya discuss how we can meet Imposter Syndrome head on and reduce its impact on our lives.

Waiting for the Perfect Time Nov 17, 2021

Are you waiting for the new year to start working on yourself and a new set of goals? STOP WAITING and start working! We have about 6 weeks until the new year, and there's no time like the present. Listen as Judith and Sonya explain why getting a head start on your goals is the best way to end the old year and prepare yourself for a fantastic new year!

People-Pleasing & Your Relationship with Self Nov 10, 2021

Just in time for the holidays, Judith and Sonya are here to help you stop the people-pleasing and create real, authentic relationships with yourself and your people! People-pleasing is manipulation, pure and simple. It leaves you tired and resentful. Listen as Judith and Sonya offer you ways to overcome people-pleasing so you can enjoy your holiday season!

Perfectionism Nov 03, 2021

Perfectionism can be crippling to our productivity. If left unmanaged, perfectionism will keep us living small instead of living into our potential. Listen as Judith and Sonya offer ways to overcome perfectionism and move back into integrity with our values.

Failure Tolerance Oct 27, 2021

How do you view your failures? Do you feel shame and turn away to start something new or do you use them as a stepping stone to reaching those big goals? Judith and Sonya have built some failure tolerance! Listen as they explain why failure is a portal to self-discovery and how you can build your failure tolerance.

Completing the Stress Cycle Oct 20, 2021

Emotion presents itself in our physical bodies, and ignoring the stress in our lives can lead to all kinds of sickness and even chronic illness. Even when we can't remove the stressors in our lives, we can complete the cycle of stress to keep us from building up the negative consequences of ignoring our emotions. Listen as Judith and Sonya offer practical ways we can complete our cycles of stress and improve our lives!

Burnout Oct 13, 2021

Burnout is more than a feeling. It's an attitude that comes from stressful thinking and trying to outrun a scarcity mindset. When left unexamined, burnout can wreak havoc on your life. If you are interested in ways you can stop burnout before it goes too far, listen to Judith and Sonya this week!

Making Change Easier Oct 06, 2021

Brain science tells us that as we get older it becomes more difficult to create lasting change in our lives. So how do you work against nature to instigate change? Listen as Judith and Sonya discuss ways we can make change easier and create lasting change in our daily lives.

Body Image Sep 29, 2021

Body image is such an important topic in this social media culture. We are berated with perfect[ly photoshopped] bodies and left feeling woefully imperfect. This week, Judith and Sonya discuss why loving and normalizing our perfectly imperfect containers is important in our growth and self-development.

Dead People's Goals Sep 22, 2021

Do you find yourself pushing down your negative feelings in order not to feel them? Do you label feelings as "good" or "bad" and try to ignore the bad ones so you won't have to feel them? Then you may have dead people's goals! Rather than deadening our emotions, listen as Judith and Sonya talk about how we can take the judgement off of our emotions and learn to let them do their jobs in our bodies!

Controlling Our Outcomes Sep 15, 2021

Do you have outcomes in your life that you want to create? Are you tired of simply living your life aimlessly day-by-day? OR WORSE you make a plan but never follow through? In this episode, Judith and Sonya explain how we can control our outcomes, plan the results we want to create in our lives, and actually stick to those plans instead of living on autopilot at the mercy of our circumstances.

Are You a Control Freak? Sep 08, 2021

Do you like to have control over everything in life? Do you feel like the world will run more smoothly if you have control? Then this week's episode is for you! Listen as Judith and Sonya talk through the ways needing to control our circumstances can drain our energy and create frustration instead of success.

Dancing with Stress Sep 01, 2021

Put on your dancin' shoes! This week coaches Judith and Sonya talk about how we can learn to dance with our stress rather than allowing stress to overwhelm us and negatively affect our health. Stress is a choice, so why not choose to dance with it!

Are We Having Fun Yet? Aug 25, 2021

FUN! It's supposed to be what summer is all about! Are you having enough of it? How can you have more and why should you have it in your life everyday? If these questions intrigue you, listen to this week's episode as Judith and Sonya discuss the essential element of fun.

The Power of the Pause Aug 18, 2021

A pause is a temporary stop in action or speech. When we practice the pause before saying or doing something, we build our "intentionality muscle." If you are ready to learn how to create a better version of yourself in these moments in between, pause what you're doing and give Judith and Sonya a listen!

Self-Awareness Aug 11, 2021

Self-awareness is the understanding that we are not our thoughts, and we have the ability to observe our thoughts. This can be a true superpower if we understand it and cultivate. Listen as Judith and Sonya discuss how we cultivate our self-awareness to create personal growth in our lives.

Mindset with Corinne Crabtree Aug 04, 2021

If you want to learn how to manage your mind like the NoBS Queen herself, this episode is for you! Judith and Sonya chat with Corinne Crabtree about mindset and pushing through the doubt to reach your goals. You won't want to miss this special episode!

Victim Mentality Jul 30, 2021

Are you giving your power to others by being the victim of your circumstances? If you find yourself complaining, blaming, or feeling helpless about your job, your relationships, or your weight loss, then you may be experiencing victim mentality. Listen as Judith and Sonya discuss how to take back your control and gain awareness so that you can create a more powerful life for yourself!

People Say Words Jul 21, 2021

People say words to us all the time. There's only an emotion attached to them when we decide to think a thought and give meaning to those words. How do you deal with people's words? Listen this week as Judith and Sonya discuss the importance of keeping words neutral and giving yourself the space to examine your thoughts about them.

Living a Zero-Turn Life! Jul 14, 2021

Have you ever wondered how managing your mind is like mowing with a zero-turn mower??? Probably not, but once you listen to Judith and Sonya explain how zero-turn mowers are the perfect metaphor for thought work, you will never not connect them again!

Grief, Part 2 Jul 07, 2021

Part 2 of 2: Grief is a complex emotion we all experience at some point in our lives. Join Judith and Sonya for part two of a two part discussion on grief, what it is, how to be with those who are experiencing grief, and the benefits of learning to walk toward grief rather than trying to avoid it.

Grief, Part 1 Jun 30, 2021

Grief is a complex emotion we all experience at some point in our lives. Join Judith and Sonya for part one of a two part discussion on grief, what it is, how to be with those who are experiencing grief, and the benefits of learning to walk toward grief rather than trying to avoid it.

How to Measure Success Jun 23, 2021

We love to measure success in quick and easy ways like a number on the scale or an amount of money in our bank account or our GPA. True success is never going to be found in a number! Listen this week as Judith and Sonya talk about how we measure real success in our lives to have a truly rewarding journey.

Meeting Yourself with Compassion Jun 16, 2021

While it's easy for most of us to have compassion for others, we often have trouble being compassionate with ourselves. This week Judith and Sonya give you tips for developing a self-compassion practice that focuses on mindfulness and will also help you increase your sense of self-worth.

Counterproductive Behaviors Jun 02, 2021

This week's episode is for those of you who have been working to recognize what's not working for you in your lives and you're ready to make some changes! Counterproductive behaviors keep us from reaching our goals and are often the result of old programming. Listen as Judith and Sonya discuss how to get to the root of these behaviors and weed them out of your life!

Staying in Our Own Lane May 26, 2021

Do you consider yourself a "fixer"? Are you often the problem-solver in your relationships with family and friends? Listen this week as Judith and Sonya offer reasons why it's much more productive and kind to stay in our own lanes and allow others to solve their own issues, even when they might screw it up!

The Truth about Happiness May 19, 2021

What have you been taught about happiness? Is it a destination you're always searching for? Your inalienable right? Or is it just another emotion in your toolbox? Judith and Sonya, along with special guest coach Susie Hansley, discuss the truth about happiness and how to make it part of your life instead of your life's goal.

The Psychology of Boredom May 12, 2021

How do you handle boredom? What do you do to avoid it? This week, Judith and Sonya have a fantastic episode that's anything but boring! They will show you how important it is to recognize boredom in your life and how to process it in a way that can improve your quality of life and help you achieve your goals.

Asking Better Questions May 05, 2021

Do you ever feel like you're stuck in some part of your life? Maybe you haven't worked on the goals you set for yourself. Maybe you feel overwhelmed and don't know how to move forward. If this sounds like you, then listen this week as Judith and Sonya discuss how to change the questions you're asking yourself in a way that will get you unstuck and moving forward again!

How to Stop Quitting on Yourself Apr 28, 2021

Have you been setting big goals you never seem to achieve? This week Judith and Sonya explain why you may be quitting on yourself. We will offer suggestions on how you can stop the habit of quitting and replace it with the habits necessary to achieve your goals!

Thoughts That Don't Serve Us Apr 21, 2021

We think about 60,000 thoughts a day. How many of those thoughts don't serve us in achieving our best lives? Listen this week as Judith returns and she and Sonya talk about thoughts they have recently discovered that don't serve them and how you can learn to catch the thoughts that don't serve you!

Living in the Present Apr 14, 2021

Too many of us live our lives stuck in the shame and regret of our pasts or worried about all the "what ifs" of the future. When we do either of these things, we miss out on the beauty of the RIGHT NOW! Join Sonya and her last special guest coach, Leslie Socol, for an inspiring discussion of how we can live each day in the present.

How to Achieve Any Goal Apr 07, 2021

Do you make goals only to forget about them or give up on them shortly after? If so, tune in this week as Sonya and guest coach Carla Moats give you step-by-step instructions on how to achieve any goal!

Celebrating Ourselves Mar 31, 2021

Today guest coach Shanna Pyzer and Sonya cover the fun topic of learning to celebrate ourselves! Our brains are always quick to find ways to punish us, but we're going to teach you how to stop that habit and replace it with a technique that will increase your self-love and your confidence.

Navigating Difficult Relationships Mar 24, 2021

We all experience difficult relationships in our work and personal lives, but these relationships don't have to be difficult. You can change the tone of your relationship with another person without ever even confronting that person. Listen as Sonya and special guest coach Angela Holmes explain how!

Reframing Our Thoughts Mar 17, 2021

Are you ready to find your real superpower? This week, Sonya and special guest coach Brenda Montgomery discuss why reframing our thoughts is the most powerful self-development tool we have and exactly how to accomplish it!

Choosing an Intentional Life Mar 10, 2021

Living intentionally keeps us on the path to achieving our goals, yet we are often distracted by little things that offer us immediate gratification. This week, Sonya talks with special guest coach Tammy Helfrich about how to create the awareness necessary to live an intentional life.

Resilience--One Year After Covid Mar 03, 2021

This week, special guest Jennifer Finney joins Sonya to talk about how the one year anniversary of Covid-19 offers us a time to reflect on our resilience. Times of struggle and trial like the last year offer us opportunities for growth that we don't always have when life is easy. Listen in and reflect on your own Covid-lessons.

You are Worthy! Feb 24, 2021

Self-worth is something we are all born with. We can't do anything to increase or decrease it. If you have trouble believing in your value in the world, let Judith and Sonya explain how to break free of your negative thoughts and own your self-worth!

Fear of Failure Feb 17, 2021

Do you handicap your life by living in fear of failure? Fear can paralyze us and keep us stuck, but there is a way forward! Listen as Judith and Sonya explain how we move past our fear.

Letting Go of Expectations Feb 10, 2021

What are your expectations for yourself? Are they based on standards you have set or are they someone else's standards you have chosen to measure yourself by? Judith and Sonya discuss why it's time to give up the "shoulds" and love yourself!

People Pleasing Feb 03, 2021

Do you spend your time trying to make other people happy at the expense of your own feelings? Then it's time to listen to Judith and Sonya explain why people pleasing hurts everyone and how you can move past it to unconditional love.

All or Nothing Thinking Jan 27, 2021

All of us engage in all or nothing thinking, or black and white thinking, some of the time. The more often we do it, the fewer opportunities for growth we have. Listen as Judith and Sonya explain how all or nothing thinking drains our energy and prohibits our growth and evolution.

Being in Integrity with Yourself Jan 20, 2021

Being in integrity with yourself is necessary for experiencing true success. In week two of our discussion of The Big Leap, Judith and Sonya teach us how to grow from a place of integrity.

Are You Getting in Your Own Way? Jan 13, 2021

The first of two podcasts where Judith and Sonya discuss Gay Hendrick's The Big Leap. If you feel like you keep getting in your own way or self-sabotaging your progress, this podcast is for you!

Constraint Jan 06, 2021

Judith and Sonya both have one big goal for 2021: constraint! Listen to this week's episode to learn how can constraint can make your life even more productive and enjoyable!

2020: Our Year in Review Dec 30, 2020

Judith and Sonya look back on their first year of the podcast and discuss the lessons a year of pandemic and new endeavors has taught them.

Impossible Goals Dec 23, 2020

Are you ready to really challenge yourself in the new year? This week Judith and Sonya discuss how having an Impossible Goal is an excellent way to create positive daily changes in your life.

Setting Goals Dec 17, 2020

Just in time for the new year, Judith and Sonya are here to teach you the importance of setting goals and honoring your commitments so you can be your best self!

Owning Negative Emotions Dec 10, 2020

Learning to accept and process your negative emotions is incredibly powerful! This week Judith and Sonya teach us how to owning our negative emotions rather than letting them own us!

How to Fail Dec 03, 2020

Do you avoid trying new things because you're afraid to fail? Listen this week as Judith and Sonya explain why you need more failure in your life if you want to experience the big successes!

So What? Nov 25, 2020

This week Judith and Sonya discuss one of the most powerful questions you can ask yourself in your self-coaching practice, so what? Listen in and learn how it can change your thinking and your life.

Gifts to Give Ourselves Nov 19, 2020

As we are approaching the holidays, Judith and Sonya want to offer some gifts we are giving to ourselves this holiday season and encourage you to do the same!

Confronting Relationships Nov 12, 2020

Relationships are a constant in our lives, but how often do you stop and examine yours? Are you happy with the way you're showing up in all of your relationships? If not, let Judith and Sonya teach you how to confront your relationships so you can learn and grow in them.

Developing a Gratitude Practice Nov 05, 2020

While gratitude is somewhat trendy right now, it's also an excellent mental health practice. This week Judith and Sonya discuss the health benefits of gratitude and how you can begin a gratitude practice now that will benefit you through the holidays.

Strolling out of Perfectionism Oct 29, 2020

Do you consider yourself a perfectionist? Perfectionism has a way of holding us back and keeping us from our goals. Listen to this week's episode as Judith and Sonya give you the key to leaving your perfectionism behind!

Shame ... and Garth Brooks Oct 22, 2020

Shame probably causes us more pain that any other feeling, and no one escapes it. In this episode, Judith and Sonya discuss why we hold on to our shame and how to let it go if we want to create positive results for our lives.

Why Willpower Isn't Going to Get You There Oct 15, 2020

Willpower has often been the key ingredient to powering us through difficult situations. This week Judith and Sonya examine the concept of willpower and discuss why it will never work in the long run.

Football, Dead Animals, and Brain Connectivity Oct 08, 2020

This is a great episode if you deal with compulsive behaviors like nail biting, overeating, or other behaviors that keep you from living your best life. And what led to this title? Judith and Sonya can't wait to tell you!

Living "As If" Oct 01, 2020

If you are ready to make big changes in your life, Judith and Sonya show you how to live "as if" you're already there!

Believing New Thoughts Sep 24, 2020

Sometimes our brains make us weary, so Judith and Sonya are here to give you some new thoughts to believe that will energize your mind and your life.

The Process of Change Sep 17, 2020

Do you want to make changes in your life, but you can't figure out how to follow through? Judith and Sonya explain the difference between wanting change and committing to it and the emotions it takes to make real changes.

Denying Your Feelings Sep 10, 2020

Most of us think we don't want to experience negative emotions, but denying your negative emotions will only cause more problems. Let Judith and Sonya walk you through processing negative emotions so you can handle anything that comes your way.

Stop Beating Yourself Up! Sep 04, 2020

Do you talk badly to yourself? Do you even realize the things you say to yourself during an average day? Beating yourself up is optional, and it never works when you're trying to reach your goals. Let Judith and Sonya show you a better option in this week's episode.

Finding Emotional Balance Aug 28, 2020

Do you think you want to feel positive emotions 100% of the time? Let Judith and Sonya show you why that might not be a good idea!

Are You Ready to Organize Your Mind? Aug 20, 2020

Judith and Sonya tackle some "house" cleaning! If you struggle with feeling disorganized, you won't want to miss this episode.

Procrastination Aug 14, 2020

Judith and Sonya explain how Procrastination, the little sister of Overwhelm, works against creativity and self-confidence and give a few tips on how to get over it and move on with your life!

Overwhelm Aug 07, 2020

Everyone is feeling overwhelmed with school starting, Covid, politics, and life! Listen as Judith and Sonya offer some new ways to think about this old problem.

Episode 7: Confidence Jul 31, 2020

Judith and Sonya explain that confidence is a feeling we create based on our thoughts and how we are all worthy of feeling confidence in our lives.

Episode 6: Massive Action Jul 23, 2020

Judith and Sonya discuss massive action and how we keep chipping away at our goals until we have achieved them.

Episode 5: Emotional Adulthood Jul 23, 2020

This week Judith and Sonya talk about taking responsibility for our actions and the empowering results!

Episode 4: Managing Urges Jul 18, 2020

This episode is GOLD if you want to lose weight, stop drinking, or become more productive! Learn about the magic of managing urges from Judith and Sonya.

Episode 3: Thoughts vs Facts Jul 18, 2020

This week Judith and Sonya talk about how to distinguish the thoughts in your brain from actual indisputable facts.

Episode 2: Thought Downloads Jul 17, 2020

This week we build on last week's discussion of the model to talk about what a thought download is and why you should be doing one daily. We also tell you a little bit more about who we are and how we met.

Episode 1: the Model Jul 17, 2020

Judith Fender and Sonya Green, certified life and weight loss coaches discuss the essential tool in their coaching practices, the Model. For women who want to do the work to create their best lives.

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