Living and Loving Your Life with Chantel Allen

Why You Need to Enhance Your Faith Feb 02, 2023

How do you feel about faith?

Is it something you actively work on?

Do you think you have enough of it? Why or why not?

In the Unstoppable Path Group (which opens February 14th, sign up to chat) we have an entire pillar dedicated to Enhancing Your Faith.

Faith is the thing so many need to enhance in order to achieve what they want to achieve. Without faith, you more than likely won't step into the person you want to be.

Faith superseeds everything else.

Today let's discuss the benefits of faith.

And if you want to work on Enhancing it- then join the Unstoppable Path Group. Click here to grab a time to discuss.

Become better at Decision making with the D.I.E. Method Jan 26, 2023

One of the biggest hangups I see with clients is their lack in ability to make decisions.

They leave so many decision up to chance and wonder why they're exhausted all the time.

We want to become powerful decision makers. It's a skill to grow.

Decide Implement Evaluate.

The more we can decide, the more information we'll have.

Let's discuss today some of the decisions we can make and how to make them more powefully.

Progressive Failure vs. Stuck Failure Jan 19, 2023

So many are afraid to fail because of how it feels and what they make it mean.

However, what most don't realize is that fear is just leading them to fail ahead of time.

Failure happens whether we control it or not.

The difference is one helps us to progress, and the other keeps us stuck.

So if we're ultimately going to fail, why not fail progressively.

Let's discuss this concept today.

And if you're ready to join the Unstoppable Path Program- Sign up to dicuss here

Ep. 219- Failure Tolerance Jan 12, 2023

So many times we get into new goals and something that can often come up is the fear around failure.

However, I want to help you overcome this by building your tolerance for faiure.

Yes tolerance.

The more willing to fail we are, the more successful we will actually be.

The one thing you need to do before going into 2023 goals Jan 05, 2023

We often can get right into creating new goals and anticpating a new year.

And yet, we can also find that goals fizzle out really quickly.

I believe I know why.

We are working to creating a new year from lack, fear, and frustration.

We are upset with how things were and ashamed of what we didn't do or change.

This doesn't work.

I have the one thing you need to do today before taking one more step with your goals this year.

Do this before you do anything else.

5 Ways to Create Clarity When You Don't Know What You Want Dec 29, 2022

When someone asks you the question "what do you want"- how do you feel?

Do you feel pressure? Shame? Confusion?

For many, there's this drive to figure out what they want and to get clarity, but they stay stuck in that place for years.

Today I want to share 5 ways to create clarity today. And this is the perfect thing to do before going into the New Year.

Having Your Back in Close Relationships Dec 22, 2022

When it comes to close relationships- we can often fear that standing up for ourselves will just damage the relationship.

I want to challenge this idea.

I believe that the fear around damaging a relationship and not standing up for yourself is actually damaging the relationship with yourself.

Learning to stand up for yourself from love for yourself and the other person creates so much freedom.

And it is totally possible.

What Gives You Energy Dec 15, 2022

Everything we do, don't do, think, feel, either takes or gives us energy.

Energy is in everything.

However, many of us like to think we're the unicorn and can be the energizer bunny and go non stop.

Then we wonder why we're so tired, exhuasted, and depleted.

Learning to audit our lives and see the things we're doing and making sure we have things that give us energy in our day, can be all the difference from burning out or fulfillment in life.

Today let's discuss how to discover the things that might be depleting your energy and the things that are giving you energy.

Feeling Negative AND Positive Emotions Dec 08, 2022

We spend a lot of time learning to acknowledge, accept and process negative emotions. It's a skill we all definitely need to improve on.

However, I also think there's a missing piece that needs to be discussed.

All emotions are valid and important... and that icludes positive emotions.

Often I find when I am working with clients, they get good a processing and allowing negative emotions, but they have not done the same for feeling positive.

Both are important.

Let's learn how to feel ALL emotions.

Simplify The Season With This One Tool Dec 01, 2022

It's Christmas time again and so many people tend to live in anxiety about the holidays.

What if you don't get it all done?

What if someone doesn't like your gift?

What if your decorate the house like someone else?

What if you have to deal with crazy aunt Barbara?

Learn how to navigate the holidays without anxiety. It is possible. Listen in to see how.

Best of- Manifesting the Life You Want Nov 24, 2022

We're bringing back an oldie but goodie episode on gratitude.

Gratitude is such a powerful energy to be in. Adding manifestations to gratitude takes it all to the next level.

Learn how to manifest what you want.

What if it all works out Nov 17, 2022

Last week we talked about where your attention is-

Today let's dive a little bit more into the thoughts behind the focus.

Many people live in fear because they feel like life is happening to them... they live in the 'what if's that leave them powerless.

Instead, practice thinking "what if it all works out" and see what happens.

Where is Your Attention Nov 10, 2022

I'm sure you've heard it before but what you focus on you create.

This is just a spin on that thought- Where is your attention?

There's a lot of things going on right now in the world. Alot of it is completely out of our control. But when our attention and focus is on fear, and lack, what do we create? How do we respond?

Learning to recognize where your attention is- keeps you in control and empowered.

What we Don't Understand We try to Fix Nov 03, 2022

Often times we go about trying to control things because we don't understand it. However, that leaves us full of anxiety, overwhelm and frustration. Instead of trying to fix the things we don't understand- let's just work to understand the things.

Listen in today and learn how to go from fix it mode- to understanding it.

When You're Confused Oct 27, 2022

How often do you find yourself confused? Confused at work, or in relationships, or in a goal...is way more common than we realize.

Confusion is an emotion trying to get us to stop.

It's trying to get us to not do anything beause of what it fears is on the otherside of that decision.

But confusion is indulgent. And confusion is not necessary.

Today let's work through confusion and learn the antedote to confusion.

River Of Misery Oct 20, 2022

What a fun topic right?

I actually appreciate the River of Misery because of what it represents.

This River of Misery is something I encourage everyone to get in. This River signifies growth. It means you're moving someplace different.

For many, if they don't understand it, they can think struggling is wrong- or that they're not making progress.

Let's understand the River of Misery and how to be more accepting of the process.

Do's and Don'ts of Love Languages Oct 13, 2022

Do you know what the Love Languages are? Do you find you expect others to give you your love language? How do you feel when someone doesn't give you your love language?

I want to share a different perspective on love languages and how it's flaws can cause more damage if we're not aware.

Listen in on how to use the Love Language to empower you instead of creating disconnection in your relationships.

Relationship with Your Past and Future Self Oct 06, 2022

We have a relationship with our past self.

Many of us don't think fondly of who we used to be and the things we may or may not have done.

We have a lot of judgements on how we should have been different.

But all this judgement and shame of our past self gets dragged to the present. It keeps us from creating our future self.

We need to change our relationship with our past self if we are wanting to create our future self.

Lets learn today the steps to changing that relationship

Gaining a Testimony of You Sep 29, 2022

You have testimonies of different things in your lives.

Testimonies of products you've tried, food you've eaten, and also of spiritual things.

You may have a testimony in temples, or scriptures, or families.

I want to urge and offer you to think about gaining a testimony in yourself.

Gaining a testimony in yourself can be the very thing you need in order to do the things you want to do and become who you want to become.

So how? How do we gain a testimony of ourselves?

Listen in

Acceptance creates Change Sep 22, 2022

Ever wonder why you're feeling stuck? Or maybe you're trying to go after a goal but feeling like it's going no where?

Acceptance is the first step to change. And it's a step most try to bypass.

They want to believe that acceptance comes after change.

Today let's discuss what acceptance isn't- let's debunk why you think you shouldn't accept things the way they are.

And let's discuss how to get into acceptance more.

Show Noteshttps://www.chantelallencoaching.com/blog/ep-203-acceptance-creates-change

Being All In Sep 15, 2022

Have you told yourself you're going to do something, only to back out when it gets hard?

For so many people, it's hard to commit to something because of committing will require... for you to be All In. Willing to feel it all. Willing to do the hard.

Today, I want to discuss what it looks like to be All in and how you can be more All in on your lives.

Show Notes:

Are you in the Gap or the Gain? Sep 08, 2022

We often measure ourselves when we are trying to grow and improve. But how we measure that success matters.

So many of us measure on how far we still have to go and the gap that is still there vs. appreciating how far you've come.

Successful people spend time in the gain.

Today let's discuss how to live more in the Gain of our lives.

Show Notes:

How to Get Back Up After You Fail Sep 01, 2022

Often times, we fail and find it hard to get back up and go again.

Or if we're willing to go again we have a limit of how many times we're willing to get back up.

I want to teach you how to be more resilient with your failures, and how to get up more often.

It's a skill we need to learn and it truly is the key to success.

Healing Our Past and Emotions Aug 25, 2022

Everyone has experienced some type of trauma. Everyone has experienced emotions they would rather run from.

However, the more we run and resist these pains, the more we limit our lives.

Learning to heal our past and our emotions is going to change your future. We can't move forward and create a life we want by holding on to and running from our past.

Learn today how to heal those wounds so you can create the life you want without the baggage of the past.

Your Relationship With Your Emotions Aug 18, 2022

Most of us were never taught what emotions were growing up, let alone what to do with them. So many of us have just tried to escape or fix them.

However, despite our efforts, trying to escape or fix them, has lead to our emotions getting stronger.

What we actually need to work on is changing our relationship with our emotions.

If we learn to accept and acknowledge them, then when we experience emotions, we experience more of life.

Learn today how to change your relationship with your emotions

The 1 Thing You Need To Guarantee You Hit Any Goal Aug 11, 2022

Do you ever find that you struggle with making and following through with your goals?

Maybe you struggle to even make goals.

I know why.

Because you were lacking this one thing you need to guarantee you hit any of your goals.

Want to know what it is?

Show Notes

STOP- the Chaos and Anxiety Aug 04, 2022

When life is hard, we often stay in that heightened state for a long period of time.

I want to introduce to you a 4 step process you can use at any time to help bring down your nervous system and give you some relief.

Show Notes:

When Days Are Hard Jul 28, 2022

Life can be hard sometimes.

It can feel overwhelming and exhausting and frustrating.

It can feel like you'll never get out of the dark cloud.

However, I want to help you remember these 5 things when life is hard.

These 5 tools will help you trust yourself and your life again.

Show Notes

Benefits of Boredom Jul 21, 2022

Do you encourage boredom? Or do you run from it?

Most people are afraid of boredom and think something is wrong if they feel bored.

I want to flip the script on this idea.

I want to share 5 benefits of boredom and encourage you to build the skill of boredom.

The Pain Box Jul 14, 2022

In Cory Muscara's book "Stop Missing Your Life" Cory discusses a new concept that I wanted to dive into today. The Pain Box.

The Pain Box- as Cory describes it, is a box we've created over the years because of the traumas we've been through. The box is made up of walls we are protecting ourselves from feeling and experiecning. Those walls could be shame, fear, judgement or any other emotion we're afraid to feel. However, because we aren't willing to go through the pain, we also prevent ourselves from experiencing what we want the most- joy, connection or fulfillment.

We have to be willing to recognize the pain box, and move through the walls to get what we want most.

Today we discuss how to do this and why it really does help heal the past and create the full experience of life.

When Someone Doesn't Like You Jul 07, 2022

It's so hard when someone doesn't like you. But it's a whole other situations when it's a family member. It can create lots of frustration, hurt, and pain.

However, what they think and feel truly has nothing to do with you. Learning to let them be them, is a gift for both of you.

Learn today how to let family members not like you.

Taking Control Of Your Life Jun 30, 2022

In life, we can often feel like we aren't in control of where we're going. We can feel down defeated, hopeless and just like nothing is working in your favor.

I want you to consider this life like a bus.

There is one driver on this bus- but it may not be you that's driving it.

So today I want to help you identify who is driving your bus, and how to- if it's not you- learn how to get back in control of driving your bus.

Clean Pain vs. Dirty Pain Jun 23, 2022

There are two types of pain we experience in this life.

One we create wtih our thoughts. One we create with our experience.

One is cleansing and one creating suffering.

We don't realize there is an option for taking off the unnecessary pain. But today I want to share with you what that difference is and why it is so important.

Learning to recognize the difference between clean pain and dirty pain can help us heal faster and move on to create the life and relationships we desire.

Opinion Vs. Facts Jun 16, 2022

So many of us believe that what we are thinking is a fact and and unchangeable

"I can't figure this out" "I'm a procrastinator" "This is a mess"

But if those are facts- we are stuck. We can't change it.

However, learning to piece out the opinions from facts, gives us choices again.

So today I want to walk you through how to distinguish between your opinions and facts and why this is so important to your experiences in life.

Success Hangover Jun 09, 2022

Have you ever experienced a lot of success, only to be hit with a wall of shame, frustration and guilt?

What if I told you that was normal?

Your brain is functioning exactly like it should.

How would you handle these situations?

I want to share with you what a success hangover is, what to do with them, and move through them.

Life Lessons From Hiking Jun 02, 2022

Have you ever done a really hard hike? The kind that makes you wonder if you'll ever get to the end?

I have. It was the hardest thing I have ever done.

However, I learned some valuable lessons that I want to share with you that is relevant to our lives.

Listen in as I share 7 lessons we can use to hike through life.

Creating Results May 26, 2022

Do you ever wonder why you aren't getting the results you want even though you are 'trying hard', or 'taking all the steps'.

Do you ever think you can't get what you want because it's contingent on others to get it?

Today I want to share with you a different way to conisder creating your results that does put you in the drivers seat no matter what.

Listen in

Setting Your Intent May 19, 2022

When you woke up this morning- did you just get busy with the day?

Did you grab your phone as the first thing to do?

If you're feeling overwhelmed, burned out and frustrated, I can almost guarantee it's because we didn't set the intent for the day.

So listen in to today as we discover the power of setting intents and how to actually do it.

Creating Impact May 12, 2022

What legacy are you leaving?

What impact are you creating?

These are two questions I think we ponder on, but don't ever answer them. The way we answer them is by doing more...hoping that the doing will lead us to the answers we desire.

However, we find often that doing doesn't get us anywhere but frustrated, resentful and burnt out.

Today, learn how to create lasting impact.

Creating more Self-Confidence May 05, 2022

Do you ever think you need more confidence?

I don't think there's any one person that has all the confidence they desire. We're constantly working to Be more confident.

However, I think that we need to understand the difference between confidence and self-confidence in order for us to know how to create more of it. It's not this elusive thing.

Today let's discover how to create more self-confidence and how that lends itself to us Being more confident.

Power of 'Why' Apr 21, 2022

As toddlers we love to be curious and ask 'why' about everything.

Somewhere along the way, we stop asking why, and just tell ourselves to push through.

But I think having a compelling 'why' for everything in our lives, will make all the difference between actually achieving success, and burning out.

Let's discover your 'why' together today.

Busyness Tied To Worthiness Apr 14, 2022

When we start to feel worthwhile because of our busyness, we start to believe that if I’m not busy- I’m not worthwhile.

However, busyness doesn't create worthiness. Ever. And in that quest, we create more overwhelm and frustration.

What is worthiness then? And how do answer the question of "am I worthy?".

Listen in to hear how. Show Notes for the episode.

Tools Are Waiting Apr 07, 2022

Recently I got a flat tire on the way home from a trip and had to pull over to put on the spare. It was a powerful reminder to me of what tools we always have with us, and how practicing with them, prevents emergencies.

Listen today to recognize, understand, and implement the tools you have.

Becoming Fail-Proof Mar 31, 2022

When we were babies, did we fear failing as we learned to stand-up and walk? No.

As kids, did we let the fear of failure stop us from learning how to ride a bike, or read, or learn a new sport? No.

So why do we let that fear stop us today?

Learn today how this fear is stopping you from letting you be the best version of yourself and how you can be fail-proof.

Completing the Stress Cycle Mar 24, 2022

Our bodies are key in learning how to process and move through our emotions.

Emotions fuel us to take action.

However so many of us fuel ourselves with emotions, and in essence stop in the tunnel of the emotion. This takes a toll on our bodies, our lives and health.

We are meant to finish the emotion cycle.

Today we are diving into this topic from the book "The Secret to Unlocking the Stress Cycle" by the Nagoski Twins.

Listen in

Show Notes: https://www.chantelallencoaching.com/blog/ep-177-completing-the-stress-cycle

Tips to Self Care as a Busy Body Mar 17, 2022

What does Self Care mean to you?

Do you implement it in your life? Why or why not?

As busy bodies, we can tend to put this tool off. We think we're too busy to utilize self care. We tell ourselves we need to just keep going, and we'll take of us later.

This comes at a cost.

However, I want to share a new way of looking at self care as a busy body. I want to share how it can be so simple to get the benefits of self care while doing what you already do. Listen in to learn how.

Show Notes: https://www.chantelallencoaching.com/2022/03/17/ep-176-tips-for-self-care-as-a-busy-body/

Indulgent Emotions Mar 10, 2022

Indulgent emotions are those that you are comfortable with but don’t serve you at all. And for many, they can often feel stuck in their lives because they're indulging in an emotion.

Learning to recognize these indulgent is key.

Today we discuss what indulging in an emotion looks like, and how to not let it keep you stuck.

Show Notes: https://www.chantelallencoaching.com/2022/03/10/ep-175-indulgent-emotions/

Brain Habits Mar 03, 2022

Everything you do or don't do is because you are in the habit of not doing or having it.

Everything is a habit. The way you wake up every day- is a habit.

The way you react to situations, is a habit.

And the way your brain works on default is a habit.

If you're wanting to change a habit of some kind and been finding yourself getting stuck-listen to this podcast.

Show Notes:https://www.chantelallencoaching.com/2022/03/03/ep-174-brain-habits/

You're Not Behind Feb 24, 2022

How often does this thought pop up for you? "I'm Behind"

What do you make it mean?

Learn today what the thought is meaning and how to dismiss this thought so you can stop letting it control your results.

Show Notes: https://www.chantelallencoaching.com/2022/02/24/ep-173-brain-habits/(opens in a new tab)

Can You Control Your Thoughts? Feb 17, 2022

What does controlling your thoughts even mean?

To what degree can you control your thoughts?

Let's discuss this idea and really figure out how it's most useful to look at it.

Show Notes:

Staying In Your Current Model Feb 10, 2022

When we start to learn the model and what control we have, we can often try to jump to a new thought before we're actually ready.

Learning those signs and being willing to sit with your current thought and feeling is the skill we need to get traction in life.

Learn those skills on how to stay in your current model

Show Notes: https://www.chantelallencoaching.com/2021/09/16/ep-150-finding-balance-as-a-high-achiever/(opens in a new tab)

Resentment Feb 03, 2022

Resentment is an emotion that appears because of an underlying belief problem.

* We're not giving ourself something we think we need from someone/something else

* Or we're resisting the reality of what is.

Emotions are messages, and resentment is a good one to listen to and to understand.

Learn how to recognize the indicators that might be showing up for you and what to do with them.

Show Notes: https://www.chantelallencoaching.com/2022/02/03/ep-170-resentment/(opens in a new tab)

Playing Hide-n-Seek With Emotions Jan 27, 2022

For many of us, learning to feel, recognize and see our emotions can feel just like we're playing a game of hide-n-seek. It feels hard, it feels awkward, and it can feel frustrating especially since our emotions have probably fallen asleep waiting for us to come find them.

When we begin the process of feeling our emotions, slow down, be patient and trust the process.

Learn how today.

Show Notes: ep-169-playing-hide-n-seek-with-emotions

True Acceptance Jan 20, 2022

You've heard that the goal is acceptance right?

Accept reality?

But what does that actually mean?

Do you find that you're operating from acceptance and giving up?

Does it feel like there is only two choices when it comes to acceptance?

I think there's been a missing piece to the conversation around acceptance and what it actually looks like to be in acceptance.

Listen in and learn how to apply this in your life

Show Notes: https://www.chantelallencoaching.com/2022/01/20/ep-168-true-acceptance/

Other People's Model Jan 13, 2022

Do you wish you could know what others were thinking, or feeling?

Do you spend a lot of time worrying about other people's thoughts and feeling?

It's exhausting.

It doesn't work.

So what does?

Get out of other people's models and get back to yours.

Listen today to learn how.

Show Notes: https://www.chantelallencoaching.com/2022/01/13/ep-167-other-peoples-models/

Let Go Jan 06, 2022

It's a New Year- and that means different things to different people.

Some love goals, some don't see the point.

No matter where you're at on that scale, I encourage you to listen in why I encourage you to create some kind of focus for this year and the one thing to implement to make sure you follow through with your focus this year.

Show Notes: https://www.chantelallencoaching.com/2022/01/06/ep-166-let-go/

Your Brain is Not the Enemy Dec 30, 2021

Whenever we start to learn about thought work- or even notice some of the habits we are in, we can blame and believe that there is something wrong with our brain. That our brain is working against us as the enemy.

When in fact, we need to learn that our brain is our ally. Shifting the way we view our relationship with our brain is the key to actually changing habits.

Listen in to learn how.

Show Notes: https://www.chantelallencoaching.com/2021/12/30/ep-165-your-brain-is-not-the-enemy/

Productive Days Off Dec 23, 2021

So many times we schedule days off, but then feel guilt, or pressure and don't really get the benefit of times off. As we go into this holiday and the years ahead, let's learn how to have productive days off.

Show Notes: https://www.chantelallencoaching.com/2021/12/23/ep-163-productive-days-off/

[Perfectionism Series]- Illusion of Control Dec 16, 2021

Today is the last part in our series on perfectionism.

We're discussing this idea around control and how we actually don't have any control of anything outside of us- it's all an illusion.

Even as parents, we don't have as much control as we think we should. And this is actually a really good thing.

Learning what we do actually have control over and focusing there- empowers us. Listen in on how to overcome this illusion of control.

Show Notes: https://www.chantelallencoaching.com/2021/12/16/ep-163-perfectionist-series-part-23-illusion-of-control/

[Perfectionism Series]- Perfectionist Fantasy Dec 09, 2021

Today is part 2 in our series on perfectionism.

We're discussing this idea around perfectionism fantasies and how this a cycle we can get into without realizing it.

Learn the signs of perfectionism fantasies and how to prevent yourself from getting stuck in the cycle.

Show Notes: https://www.chantelallencoaching.com/2021/12/09/ep-162-perfectionist-series-part-2-perfectionist-fantasy/

[Perfectionist Series]- Diamonds Dec 02, 2021

This is part 1 in a new Perfectionist Series.

Today we are discussing how perfectionist are diamonds in the rough and how this analogy can really bring some relief.

Listen in to learn more about diamonds

Show Notes: https://www.chantelallencoaching.com/2021/12/03/ep-161-perfectionist-series-part-1-diamonds/

Why you need to dream more and how to do it Nov 25, 2021

As we grew up, we were told to dream but to dream realistically.

However dreaming is our heart voice.

It's trying to help us go after big things so we can grow.

Instead of shutting down your dreaming, learn how to open the door once again to your dreaming voice and learn to listen without judgement.

Show Notes: https://www.chantelallencoaching.com/2021/11/25/ep-160-why-you-need-to-dream-more/

Are you living in Lack or Abundance? Nov 18, 2021

The terms lack and abundance is used a lot these days. And because of that, we can often tune them out.

However, there is much to learn about when it comes to living and thinking in lack vs. abundance.

And I would dare say the reason you don't have more of what you desire could be because there is some lack thinking holding you back.

Show Notes: https://www.chantelallencoaching.com/2021/11/18/ep-158-are-you-living-in-lack-or-abundance/

What is Your Purpose Nov 11, 2021

Have you been puzzled and confused in this quest to figure out your purpose? You've been told you're meant for more, bigger, and amazing things.

However, this quest leaves many feeling lost, heavy, and frustrated.

Today I want to offer a new idea on how you can look at your purpose that will change everything.

Show Notes: https://www.chantelallencoaching.com/2021/11/11/ep-158-what-is-your-purpose/

How being the Employee of your life is holding you back Nov 04, 2021

You know what it means to be an employee when it comes to businesses. You understand that to be a CEO means you make all the big decisions and you're over the company.

I want to help you see that your life is basically a company you are running.

However, many of us are stepping into being more of an employee of life when we could be more of the CEO.

Show notes: https://www.chantelallencoaching.com/2021/11/04/ep-157-how-being-the-employee-of-your-life-is-holding-you-back/

Pure Circumstances Oct 28, 2021

If you've been with me awhile, you know the power in understanding what are the circumstances in your life, and what you can control about those circumstances.

However, I find that a lot of people struggle to understand that circumstances are neutral.

Todays conversation is going to help you to see how to make circumstances neutral in your mind and why that's a powerful tool to use.

Show Notes:https://www.chantelallencoaching.com/2021/10/28/ep-156-pure-circumstances/

When Life Gets Hard- You Have 3 Choices Oct 21, 2021

Hard things happen... but who you become as a result of the hard is what matters.

Are you an egg, potato or powdered cocoa.

Listen today to determine the way you want to come out of hard things.

Hard things happen- now what?

Show Notes: https://www.chantelallencoaching.com/2021/10/21/ep-155-3-choices-you-have-when-things-get-hard/

Are You A Wisher, Watcher, and Worker Oct 14, 2021

We have options in our life on how we participate in the game.

We can watch, wish or work.

Depending on the position you choose, will determine the results and person you create yourself to be.

Which one are you?

Show Notes: https://www.chantelallencoaching.com/2021/10/14/ep-154-are-you-a-watcher-wisher-or-worker/

Rules for a Successful Life Oct 07, 2021

Do you find that you're constantly looking for 'the thing' 'the way', 'the rule' that is going to create your success?

I think as achievers, we can get so lost in finding the 'right' rules when we can do the one thing that will ultimately create the life you want.

Listen to learn more.

Show Notes:https://www.chantelallencoaching.com/2021/10/07/ep-153-rules-for-a-successful-life/

No Problems- Just Opportunities Sep 30, 2021

Think about how it feels when we label something as a problem.

Overwhelming? Pressure?

Instead, how does it feel to think of something as an opportunity?

Exciting?

The way we think about something really does determine how we feel and the result we create.

Learn today how to shift from thinking of something as a problem to an opportunity

Show Notes: https://www.chantelallencoaching.com/2021/09/30/ep-152-no-problems-just-opportunities/

Crazy Busy- Ultimate Numbing Strategy Sep 23, 2021

We have been taught through our upbringing and society, that we 'should be happy' all the time. And we've been taught that external things drive that happiness.

So it's no wonder we can get into cycles of running from our emotions by using things like chocolate, shopping, exercise, or cleaning.

Today I want to share how busyness is actually a buffer and how we want to learn to slow down and notice the emotion we might be running from.

Life happens between the busyness.

Shownotes: https://www.chantelallencoaching.com/2021/09/23/ep-151-crazy-busy-the-ultimate-numbing-strategy/

Finding Balance as a High Achiever Sep 16, 2021

Confidence, balance and connection feels like this elusive thing we want, but aren't quite sure how to get it.

We've been taught to use achievements as a way to feel good- to receive praise.

So it's no wonder we're in the habit of seeking validation outside of us. But achievement to prove something is coming at a cost.

What we need to do is actually learn to connect more and validate ourselves more so that our action creates a bigger impact.

Connecting Your Head to Your Heart Sep 09, 2021

Do you experience internal conflict?

Do you find that you feel confused on decisions and stay in indecision for a long time? Do you find you're not fulfilled in life?

I am betting that there's a disconnect between your head and your heart. And it's not a problem, it's just to understand what's going on.

So how can we connect them? How can we get them to communicate?

Listen in-

Do THIS to Feel Better NOW Sep 02, 2021

I love to get some quick things to use in times when things feel hard or heavy.

Our brains are so amazing. They function exactly the way we need them to- it's more about the directions we give it.

So learn today how to direct your brain in those moments when things feel hard.

Your Box of Limitations Aug 26, 2021

As we've grown and had experiences, we've started to craft a box that we sit in. This box is made up of our beliefs about who we are and what is possible for us.

This is our box of limitations.

In order to get what we don't have in life, we have to understand and operate outside of the box we've put ourselves in.

Other People's Opinions Aug 19, 2021

We often try to get other people's validation and approval of who we are so that WE then can believe it about ourselves.

But that validation need doesn't end.

Instead, we need to learn to decide on our own who we are. We have to own that other people can have their opinions and it means nothing about us.

Show Notes: https://www.chantelallencoaching.com/2021/08/19/ep-146-other-peoples-opinions/

Identity: Built on Sand or Rocks Aug 12, 2021

Who are you?

How do you answer that question?

We often can get lost in our identity when we base it off a role we play, or the things we do.

And when those roles change, or circumstances change, we can find we crumble under the change.

This is because we've built our identity on sand- things that we can't control.

Instead, we want to build our identity on what is sure, and strong.

Show Notes:https://www.chantelallencoaching.com/2021/08/12/ep-145-identity-built-on-sand-or-rock/

Rejection is a Redirection Aug 05, 2021

When you are rejected... what do you think? feel? and how do you respond?

Often we try to do things to prevent getting rejected.

But then we play small, we don't grow, and we don't live our lives.

What if you could look at rejection as a redirection? What would be different? How could it be true?

Show notes: https://www.chantelallencoaching.com/2021/08/05/ep-144-rejection-is-a-redirection/

Gratitude Amidst Tragedy Jul 29, 2021

Gratitude comes in hard things.

Gratitude lightens loads.

Gratitude is the magical miracle we need.

Gratitude can be found in any circumstance.

Show Notes: https://www.chantelallencoaching.com/2021/07/29/ep-143-gratitude-amidst-tragedy/(opens in a new tab)

Strengths Overused Jul 22, 2021

We tend to think we just have strengths and weaknesses. And we can think those weaknesses are a problem that we need to fix.

However, I find when we think about this way, we can tend to be applying shame and judgement which doesn't usually give us any leverage to change or create a strength.

I want to introduce this idea of a weakness is just a strength overused.

Listen in to discover why this is a powerful way to consider our weaknesses.

Show Notes: https://www.chantelallencoaching.com/2021/07/22/ep-142-strengths-overused/

Creating a Home Court Advantage Jul 15, 2021

In sports, we hear what home court advantage is and how it's beneficial for those playing.

They have the endless support of their raving fans. The energy surrounding their playing efforts is massive. Mistakes are met with love and understanding.

While we appreciate the idea of home court advantage in sports, I want to create the space and idea of creating a home court advantage in life, business, and for ourselves.

Show Notes: https://www.chantelallencoaching.com/2021/07/15/ep-141-creating-a-home-court-advantage/

The Rooms In Your Brain Jul 08, 2021

There's a metaphor I learned about from a fellow coach that correlates our brain to a castle.

In a castle there are so many different rooms.

The same can be said for your brain.

Depending on the room you are choosing to be in, depends on your experience.

Today we'll dive into what these rooms look like and what to do with these rooms and how to redecorate them.

Show Notes: https://www.chantelallencoaching.com/2021/07/08/ep-140-the-rooms-in-your-brain/(opens in a new tab)

How Knowing Your Values Plays A Role In Your Business Jul 01, 2021

What are your highest values?

Have you ever considered that your values might be a reason you're stuck?

Maybe you have values that are competing.

What about the value of health and wealth. Is that something in your highest values?

Today I share why I believe having health and wealth in your top values on purpose to create the results you want.

Listen in: https://www.chantelallencoaching.com/2021/07/01/ep-139-how-knowing-your-values-plays-a-role-in-your-business/

4 Things Preventing You From Following Through Jun 24, 2021

The reason why you don't follow through on what you say isn't a secret or some elusive reason.

Today we are discussing the 4 'overing' behaviors that are preventing you from following through.

Learning to be aware of these 4 behaviors is crucial to helping you build that trust with yourself again.

Listen in

Show Notes:https://www.chantelallencoaching.com/2021/06/24/ep-138-4-things-preventing-you-from-following-through/

Splinters in our Lives Jun 17, 2021

When was the last time you got a splinter?

Isn't it crazy how such a small thing can cause so much grief and pain?

We have splinter thoughts in our lives that we may not realize is creating lots of pain and grief.

Learn how to notice those splinters and how to tweeze them out to find that relief.

Show Notes: https://www.chantelallencoaching.com/2021/06/17/ep-137-splinters-in-our-lives/

Summer Balance Jun 10, 2021

It's full swing summer here. But not matter what season you're in- learning to balance work and home is a huge desire for many.

Today we're diving into the thoughts that create a great experience and shrinking in some strategy to give you real life application to start implementing now.

And it's not too late to join the 3 day live training- going broke to 10k months. Sign up below. June 15,17, 22nd

Show Notes:https://www.chantelallencoaching.com/2021/06/10/ep-136-summer-balance/

Lessons from Bamboo Jun 03, 2021

Did you know Bamboo is one of the fastest growing plants? And that it can grow to 98 ft tall and be only 13 inches in diameter?

There is a lot we can learn from Bamboo as it relates to our businesses.

Listen today to learn 7 lessons we can learn and apply in our lives.

Show Notes:https://www.chantelallencoaching.com/2021/06/03/ep-135-lessons-from-bamboo/

Identity Seed May 27, 2021

We often want to be creating income results, or business goals in our lives by investing in systems, and working long hours.

However, this is the thing that might be preventing you from actually reaping the fruits of your effort.

Instead, learning and being aware of the identity seed you are cultivating is where successful entrepreneurs spend their efforts and time.

On today's podcast, learn how to recognize the seed of identity you've planted, and whether a new seed needs to be put in place.

Show Notes:https://www.chantelallencoaching.com/2021/05/27/ep-134-your-identity-seed/

Creating A Better Relationship May 20, 2021

We have relationships with everything in our lives. Understanding what creates our relationships and how to cultivate them is a big deal

And we'll discuss how understanding your relationship with your business can make all the difference in your outcomes.

Listen in today

And for more on the 3 part video series training- visit the show notes

Show Notes: https://www.chantelallencoaching.com/2021/05/20/ep-133-creating-a-better-relationship/

Evaluate Everything May 13, 2021

Evaluations are the catalyst to growth.

Instead of just stating something isn't working- or that you failed, learning to evaluate the facts, is the way to get new results.

Insanity is doing the same thing over and over again and yet that's what we do when we aren't evaluating- driving ourselves insane.

Learn the process of evaluating and how to do it without judgement.

Show Notes:https://www.chantelallencoaching.com/2021/05/13/ep-133-evaluate-everything/

Manifesting the Life That You Want May 06, 2021

Have you heard about manifestations or LOA?

Curious what it means and why it could be a powerful tool to use?

Today we are diving into all things manifestations and LOA and giving you real ways to start manifesting what you want most in life right now.

The magic is in your brain- you just have to recognize it.

Show Notes:https://www.chantelallencoaching.com/2021/05/06/ep-131-manifesting-the-life-you-want/

Stop Listening to the B.S. Apr 29, 2021

We are listening to B.S. everyday.

B.S. is our Belief Systems that are working in the background whether we know it or not.

Taking the time to recognize, replace and recite is the way to changing the B.S. in the background.

Learn the 3 step process and decide on purpose what you want to believe that will serve you in your life.

Show Notes:https://www.chantelallencoaching.com/2021/04/29/ep-130-choose-easy/

Choose Easy Apr 22, 2021

How many times do we default to how hard everything is.

Life is hard, This decision is hard, this circumstance is hard.

And when we think something is hard- that's when we feel stuck, and lost.

Learn today how Life is actually easy but it's a Choice.

You have to CHOOSE EASY

Show Notes: https://www.chantelallencoaching.com/2021/04/22/ep-129-choose-easy/

Self-Sabotage Apr 15, 2021

Why do we get progress in something and end up self-sabotaging ourselves?

We get in our way over and over again and it can feel so defeating.

Listen today to understand what self-sabotage is and how to reframe it so we can redirect it.

Show Notes :https://www.chantelallencoaching.com/2021/04/15/ep-127-self-sabotage/

Stop Solving Symptoms Apr 08, 2021

As a business owner, we tend to see problems and work hard to find a new system or hack to solve it.

However, solving for the symptom leads to short term solutions.

We have to learn how to go deeper and solve the root cause to get lasting results and solutions.

Listen in today to learn exactly how to do that.

Show Notes:https://www.chantelallencoaching.com/2021/04/08/ep-127-stop-solving-symptoms/

Are you Arguing For Your Limitations? Apr 01, 2021

One of the biggest differences between those that get the results they want, and others that can feel frustrated and stuck- is one lives in possibility, and the other argues for their limitations.

Today I want to show you what that looks like, how it can show up subtly, and how to stop arguing for it.

This subtle shift can create massive change.

Show Notes: https://www.chantelallencoaching.com/2021/04/01/ep-126-are-you-arguing-for-your-limitations/

Choices Vs. Decisions Mar 25, 2021

Did you know there is a difference between choices and decisions?

We often believe we don't have choices about things in our lives.

But today I want to share with you how to recognize the choices you ALWAYS have, and how to make more choices instead of living in decisions.

This subtle difference can bring back choices, possibilities, and freedom.

Show Notes: https://www.chantelallencoaching.com/2021/03/25/ep-125-choices-vs-decisions/

Committing to Something New Mar 18, 2021

Do you realize how impactful your relationship with your business is?

When we focus on all that isn't working, we create more of that in our business.

Learn how to change your relationship with your business.

Understand how to feel the way you want to feel in your business NOW and how that is actually what matters.

Show Notes:https://www.chantelallencoaching.com/2021/03/18/ep-124-committing-to-something-new/

What is it Costing You? Mar 11, 2021

Everything in life has a cost.

But did you also know there is a cost to your beliefs?

Most of us don't recognize our limiting thoughts and understand there's a cost associated with these beliefs.

Take a journey with me today as we uncover this cost and how you can evolve this thinking.

Show Notes:https://www.chantelallencoaching.com/2021/03/11/ep-123-what-is-it-costing-you/

Quieting Your Mind Mar 04, 2021

You are a doer, a thinker and an achiever.

While these things are amazing, the one thing that I believe will give you ultimate success, is learning to calm and quiet your mind. We don't need to think our way to success or solutions.

Learn today how to cultivate and grow this skill of quieting your mind and the massive impact it can have on your business and life.

Show Notes:https://www.chantelallencoaching.com/2021/03/04/ep-122-quieting-your-mind/

Living Life in the 'AND' Feb 25, 2021

So often we put ourselves in a box with our thinking.

We can use words like 'but' 'or' 'if' which keeps us stuck and wondering why we're not making progress.

Learning to choose more 'and' thinking can create more openness and curiosity.

Choose to implement the 'ands' in life again and listen to this podcast.

Show Notes:https://www.chantelallencoaching.com/2021/02/25/ep-121-living-life-in-the-and/

Permission To Change Feb 18, 2021

Do you think there is a certain amount of times you're allowed to change?

Do you frown on having to change?

Do you find you get stuck in the grind and striving to alway do more to prove yourself.

Let's slow things down and solve the root cause of that striving...let's learn how to achieve success by doing less.

Show Notes:https://www.chantelallencoaching.com/2021/02/18/ep-120-permission-to-change/

How to Stop Beating Yourself Up Feb 11, 2021

We tend to beat ourselves up a lot and not even know it.

We use negative talk as a way to 'motivate us' or so our brain wants us to believe.

But the opposite is actually true.

Learn why we beat ourselves up, and how to stop beating ourselves up.

Show Notes:https://www.chantelallencoaching.com/2021/02/11/ep-119-how-to-stop-beating-yourself-up/

When You Think You're Not Smart Feb 04, 2021

When we work to change our identity, or change a characteristics, we can often hit a wall where our brains want to hold on to a story about who we think we are.

Today I want to discuss this story around 'not being smart' and how believing it can keep us stuck and how to get ourselves out of that story and into crafting a new one.

Show Notes:https://www.chantelallencoaching.com/2021/02/04/ep-118-when-you-think-youre-not-smart/

Climbing Your Mt. Everest Jan 28, 2021

Life, goals, challenges can often feel like we're climbing uphill on a tall mountain.

We get discouraged and frustrated when we don't make a lot of progress.

Today I want to show you how looking at your life and goals through the lens of climbing Mtn. Everest, might help you get to your 'summit'.

Show Notes:https://www.chantelallencoaching.com/2021/01/28/ep-117-climbing-your-mtn-everest/

Dear Girl- A love letter for YOU Jan 21, 2021

Today I want to share a story with you that has powerful meaning behind it.

Come back to this episode often.

It's a great reminder that you're not alone and you are deeply loved.

Show Notes:https://www.chantelallencoaching.com/2021/01/21/ep-116-dear-girl-a-love-letter-to-you/

Choosing Your North Star Word Jan 14, 2021

We hear about goal setting, and the power goals have in our lives.

I want to change the tune on goals and discuss using one word I call your North Star Word, to be your compass throughout the year.

Today we'll discuss the reason why a North Star word is so powerful, how to choose yours and how to make it work for you this year.

Show Notes: https://www.chantelallencoaching.com/2021/01/14/ep-114-creating-your-north-star-word/

Creating Your Alter Ego Jan 07, 2021

Did you know Beyonce had an alter ego she named Sasha Fierce.

Her Alter Ego helped her to practice new skills and embody new characteristics as she transitioned from a Christian home to performing on stage.

Learning to utilize an alter ego can really help when it comes to changing your identity with anxiety.

We often can get stuck on who we've been.

Learn how to create and practice with an alter ego.

Show Notes:https://www.chantelallencoaching.com/2021/01/07/ep-114-creating-an-alter-ego/

How To Love Yourself Dec 31, 2020

Have you heard that phrase- 'you have to love yourself first'?

You may have heard it, but do you know HOW to love yourself?

When we can learn to love ourselves, we then fill our tank so we can love others more.

The best gift you can give to the world, family, job, and of course yourself, is LOVING yourself.

Learn today 5 ways to cultivate that love for yourself.

Show Notes:https://www.chantelallencoaching.com/2020/12/31/ep-113-how-to-love-yourself/

Leaving Room for the Magic Dec 24, 2020

With so much going on in 2020, we can often get caught up in seeing everything that has gone wrong, but I want to share that magic happens in the space between.

With Christmas, with a new year, can you leave space for magic?

Show Notes:https://www.chantelallencoaching.com/2020/12/24/ep-112-leaving-room-for-the-magic/

How To Enjoy The Holidays With Anxiety Dec 17, 2020

We often use the past experiences of our holidays to anticipate our current and future situations.

Instead, I want to give you permission to create whatever experience you want to create without basing it on anyone or anything outside of it.

Listen today to learn how to create the holiday experience you want WITH anxiety.

Stop Seeking Outside Validation Dec 10, 2020

We often want other people to approve of what we are doing.

We want permission to believe we are doing enough.

But when we seek outside approval, we are left waiting and wanting.

In todays podcast, learn 4 ways to stop seeking outside validation and start having your own back

Doing Less Better Dec 03, 2020

I recently was told about this Acronym called HALT.

When we aren't taking care of these 4 foundational things, we are often in the weeds and reaching for things we shouldn't.

As we go into the holidays, or just having a rough day or week, learning to slow down to do less better is a skill to cultivate.

Self care isn't a to do list item- it's about who you are.

So listen to learn how to be a self care BEing today.

Show notes:

Faith over Hope Nov 26, 2020

We often have hope things will work out and then wonder why it doesn't.

I'd like to offer that hope is a stepping stone to faith and that faith is where your power lies.

Learn today how to cultivate more faith and why I recommend it over hope.

What are you Committed to? Nov 19, 2020

We are constantly talking about being committed to get what we want in life.

But I want to share why so many might feel they are committed to their goal and yet not achieving it.

You are committed...but just not to what you're expecting.

So listen today as we share 4 areas of commitment to evaluate to help you be aware and get you ultimately what you do want.

Power of Questions Nov 12, 2020

Questions are my favorite things to use to get awareness over my thoughts.

But we often aren't aware of the questions we ask and also the answer we are answering them with.

This is important to get unstuck in our transformation journey.

You want to change your anxiety- change your questions.

Learn how to today

Detaching from the Outcomes Nov 05, 2020

So often we focus and stress about goals and outcomes we want in life.

But when we are so attached to the outcomes, we become anxious, exhausted and rarely get the goal we want to achieve.

We have to let go to let in.

Listen today to learn what letting go looks like.

Shifting the 'What If's' Oct 29, 2020

What if I never figure this out?

What if I fail?

What if I always suffer?

Have you ever solved anything or prevented anything by playing with 'what if's' statements?

I would argue probably not.

So why do we do them?

How can we shift them?

Listen to today's podcast to learn a simple shift in changing your what ifs and easing your anxiety.

BE-Do-Have Model Oct 22, 2020

For years we have tried to Have-Do-Be to get what we want in life.

And for years, we don't achieve the desire results?

Why?

Because we have it backwards. The Have-Do-Be model is broken.

We have to Be-Do-Have to achieve and get the success we want in life.

Learn today what that model looks like and why it's the link you need. Show Notes: https://www.chantelallencoaching.com/2020/10/22/ep-102-why-your-anxiety-and-stress-isnt-changing-2/

Why Your Anxiety And Stress Isn't Changing Oct 15, 2020

Wonder why your anxiety continue to not change?

Think it's the program?

Maybe something is wrong with you?

Nope it's none of those things.

Listen today to understand the one thing you need to be aware of to finally create and manage your stress and anxiety once and for all.

Eliminating Time Anxiety Oct 08, 2020

Time management is something a lot struggle with.

We tend to think if we had a better system, we would be less anxious. If we had more time we could feel better. But it's not time that we need more of, we just need more thought management around time.

So today, I share a tool called 'Monday Hour One' to help throw away the to-do list and also learn how to trust ourselves to follow through with what we say we'll do.

It's so freeing.

Learning to Celebrate Oct 01, 2020

You’re happier and more successful than you might think. Happiness is a state of mind, not a state of conditions.

Winning is a mindset shift.

Happiness is not far away – but available right now.

Believe that you are already winning.

Celebrate progress.

Practice giving yourself credit for doing better than you think you are …. practice this by looking for small moments!

Slow Down Sep 24, 2020

We are often in a rush when we feel anxiety.

We think we can trick our brain to feeling better if we do more.

But the opposite is true.

We need to slow down to feel better.

So learn today the benefits and how to slow down.

Art of Acceptance Sep 17, 2020

So often we tense up and resist our life, emotions and thoughts.

What we resist, persists. Though we understand that, we often keep tensing up instead of accepting what is.

But accepting what is, actually helps us to shift and change and end the unnecessary suffering that we often inflict on ourselves.

So learn today the difference between resisting and accepting.

Show Notes: https://www.chantelallencoaching.com/2020/09/17/ep-98-art-of-accepting/

Getting out of Anxiety Status Quo Sep 10, 2020

We often think anxiety has to be suffered through.

We tell ourselves that life is supposed to be hard, and stressful.

But I am here to challenge that.

Status quo isn't good enough for you.

Let me show you what's possible.

How to Change Your Thoughts Sep 03, 2020

Thoughts create our results.

We know this but yet struggle to believe new thoughts at times.

Those old thoughts just seem so real.

Today I give you 4 steps to changing your thoughts.

I help give you a blue print to get you through the 'river of misery' in changing our thoughts.

Thoughts on CBD oil, exercise and more for anxiety Aug 27, 2020

With anxiety on a rise, more and more or seeking answers and relief from anxiety.

So by request from some listeners, we are covering some of those possible solutions.

Again, I am not a doctor or a psychologist, so please listen and use at your discretion.

The biggest tool you have is your brain and learning how to manage that will help you ease your anxiety and help you use these other solutions more.

Ending the Cycles Aug 20, 2020

We often get stuck in cycles in life. Cycles in our relationships, in our money situations, our anxiety.

And when we get stuck, we often don't see a way to stop it.

Today we are going to discuss how to recognize the cycles, and learn what we can do to end them.

Handling Online School without Anxiety Aug 13, 2020

With so many going to back to school online- anxiety and frustration can feel out of control.

So today, let's discuss how to put ourselves back in control, ease the anxiety, and create the experience we do want to have this upcoming year.

When we argue with reality- we lose 100% of the time. So let's learn to accept- and move on.

Circumstances are Neutral Aug 06, 2020

There are things that happen in our world, and then there are the thoughts we have about them.

We want to have negative and positive thoughts, but it's reminding ourselves it isn't determined by our circumstances.

Circumstances are the facts. And when we can learn to see them as such, doors open, and choices are ours to make.

Learn today how to piece out the circumstances.

https://www.chantelallencoaching.com/?p=1760

Guided Walk through on Allowing Emotions Jul 30, 2020

Are you curious what it actually looks like to process your emotions?

Unsure if you're doing it right

This podcast was created with these questions in mind.

So take 10 minutes, and turn this on, and practice processing your emotions.

It will take practice and patience, but so worth it.

C.A.L.M. Anxiety Method Jul 23, 2020

This week I'm teaching you my 4 step process to learning the skill of ALLOWING anxiety.

This skill is a game changer and I want to give you these steps to start practicing today.

Listen in to get the steps.

Show Notes: https://www.chantelallencoaching.com/?p=1751

STOPP Health Anxiety Jul 16, 2020

What does my heart racing mean?

Could it be a heart attack?

What about that cough?

Maybe it's something serious?

Health Anxiety is a real thing, and the way to combat it is to understand it.

Your body has sensations. And your brain wants to create stories about it.

Learn today how to STOPP Health Anxiety and heal your physical body as well.

Your Perspective is Either Your Prison or Your Passport Jul 09, 2020

Our minds are so incredibly powerful.

They determine our experience.

We often forget that we are always in control no matter what the circumstances are going on around us.

Learning to be aware of whether we are letting our mind keep us stuck, or open, is so important to do.

Listen how we can be aware of the prison or passport that our brain is in.

Stop Overthinking Jul 02, 2020

The question of how to stop overthinking is one that all perfectionists face.

So in this episode, I’m sharing the real reasons we overthink and practical tips to help you stop doing it.

This is some of my best advice on how to stop overthinking.

Show Notes: https://www.chantelallencoaching.com/?p=1736

I GET To Have Anxiety Jun 25, 2020

Have you ever considered your anxiety a gift?

Why not?

Is there an upside to thinking your anxiety is a problem?

On todays episode- we'll discuss how looking at anxiety as a gift, might make the difference in the solution and how you ultimately experience your life.

Show Notes:

Deciding What You Want Jun 18, 2020

As moms, we often forget to dream.

When asked what we want- it might just be in the moment things. But I want to challenge you to start dreaming again and why that is so important.

Healing anxiety isn't the destination. That's just an obstacle from getting you there. So what is the destination?

Need help knowing what you want? Let's discover it today

Growing Through The Hard Jun 11, 2020

There is so much going on in the world right now.

So many hard things.

What can we do in the hard?

I think it can be seen as an opportunity to grow

We can resist it, but that will only cause more discomfort.

Let's learn together how to be more like a lobster during these times, and grow through the discomfort and stress.

Easing Chronic Pain Jun 04, 2020

Chronic Pain is real.

It plagues so many people today in the form of Migraines, auto-immune diseases, back pain, leg pain.

But what is often forgotten is how much our brains play a part in the chronic pain.

We can actually mitigate and ease the pain by the way we are choosing to think about the chronic pain.

Learn today the power of your mind with physical pain and how you can feel relief.

Getting rid of ANTs May 28, 2020

Do you feel like you get stuck with thoughts looping in your mind.

Maybe they feel intrusive.

You feel out of control.

You don't know what else to do.

Dr. Amen's ANT analogy really helps to understand what your brain is doing in those thought loops.

Those loops are called Automatic Negative Thoughts. And when you can recognize them, you have an opportunity to exterminate them.

Listen today to learn how to recognize the ANTS and how to squish them.

Learning to be Curious May 21, 2020

Growing up, we asked 'why' all the time.

We loved to learn and find out how and why things work when we're younger.

But as we get older- our skill of curiosity has weakened.

Learning to cultivate this skill and use it daily- will be the difference between knowing something and actually get results.

Curiosity creates results. Curiosity solves relationships. Curiosity equals change.

Listen to learn how to cultivate more curiosity to get the results you are wanting.

Social Anxiety May 14, 2020

Social Anxiety stops people from doing what they want and creating relationships they want.

Today we discuss how we can overcome the social anxiety an how we can stop fearing other people because hint **it has nothing to do with them.

Show Notes: https://www.chantelallencoaching.com/?p=1694

In-Law Anxiety May 07, 2020

Oh the in-laws. We all joke about having crazy in-laws. But they can really cause a source of struggle for us.

If only they would change, or maybe I need to stop seeing them all together.

Well I want to offer to you that there is a better way...a way that creates an amazing relationship with that difficult in-law if you're open to it.

Listen today to learn how to heal your anxiety with your in-laws.

Dealing with Uncertainty Apr 30, 2020

With so much going on in the world- our brains are not liking the amount of uncertainty, unknown and things out of our control.

But what if in these times, we are being blinded by the amount of things we can control.

In today's episode, I share several exercises and practices to use during uncertainty to give you control and options. Listen in for some relief.

3 Ways To Practice Mental Distancing Apr 23, 2020

During this time of social distancing- we are zoomed in so much with our lives.

We don't have the usual breaks, and resets that were built into our day before.

So when we are feeling anxious, overwhelmed, frustrated, use that as a red flag to mentally distance.

Learn how in todays show

Happiness- A Message for the Silver Creek AZ Stake Relief Society Apr 16, 2020

Happiness- what is it? How do we get more of it?

We think it comes from obtaining something, having kids behave etc. But this quest will result in always chasing the elusive happiness.

So today, we discuss what it looks like to obtain happiness TODAY without needing anything else to change.

Overcoming Loneliness Apr 09, 2020

Loneliness seems to be hanging out a lot right now as we go through social distancing. There's many of us experiencing a lot anxiety with loneliness because it feels scary, and unknown.

But loneliness is not a state of being. It's a feeling that we create from our thoughts.

Learn today how to overcome loneliness by working on your relationship with you

It's ok to not be ok Apr 02, 2020

There are times where we just don't feel ok.

Instead of resisting it- talking ourselves out of it- let yourself just not feel ok.

Always a Beginner Mar 26, 2020

When we've done something for a period of time- I think we expect ourselves to become experts.

But with an expert mind- we shut ourselves down to possibility.

We don't allow ourselves to see options.

So in this podcast, we are going to discuss why being in a beginners mind is a benefit and how to cultivate that.

Finding Calm in the Chaos Mar 19, 2020

Living in the unknown is sometimes scary

We don't like not knowing what could happen or what things mean for us.

But we're going to talk today about how that fear impacts us and what to do in these times of uncertainty and chaos.

Stop the judgement thoughts Mar 12, 2020

Our goal is to be aware of our thoughts so we have choices and opportunities to change them.

This information is often used against ourselves.

We add a layer of judgement to our judgement thoughts or negative thoughts.

When we do this- we lose all ability to change.

Today we dive into what this looks like and what to do about it.

Show notes

Rewriting the Story of Your Past Mar 05, 2020

What is your past? How would you describe it?

Learning the story we are telling ourselves and understanding we have a choice to change that story- is SO powerful.

The past no longer exists except in your mind.

So what do you want to say about your past now?

Learn how to go about rewriting that story in a way that leaves you in control and empowered.

Saying Yes When You Could Say No Feb 27, 2020

So many of us find ourselves saying yes to requests, because we don't want to hurt feelings.

This is people pleasing.

People pleasing has no upside to it.

In fact, we aren't controlling someone else's feelings about us no matter how decide to do things.

Learning to stop people pleasing is a huge relationship builder.

Learn how today.

When your anxiety makes you want to eat Feb 20, 2020

When you are feeling anxious, sad, bored....do you find yourself grabbing for a chip bag, or chocolate?

A lot of us use things outside of us (social media, food, netflix) as a way to solve for our emotions we are feeling.

But as you know, that doesn't solve it. We tend to feel guilt and shame after we eat or binge on netflix for a period of time.

So why do we continue to do it?

Well today we are discussing what creates emotional eating and other buffers and how we can stop them. It's a good one.

Your Relationship With Yourself Feb 13, 2020

The one relationship we often neglect- is the one that is the most important.

When we love yourself, you invariably love others more.

We often think building that relationship with ourself as hard to do and foreign- but it's a lie.

Did you know that building our relationship with ourself is actually very simple. Let me show you how.

Limiting Beliefs Feb 06, 2020

We all have limiting beliefs that hold us back from the results we want.

Often times, we just don't recognize them as limiting beliefs. Instead we state them as facts.

In the podcast today we'll dive into what a limiting belief is, how to recognize them, and ultimately how you can change them.

Victim Mentality Feb 04, 2020

There are moments when we all feel like a victim. And for some of us this brings validation or relief. But for a lot of us, we can get stuck in this mentality which prevents us from seeing other options and opportunities. Learn today what that looks like and what you can do to shift out of it.

Loving What Is- Using The Work Jan 23, 2020

Today we are discussing one of my favorite leaders Byron Katie- and The Work.

This process pairs beautifully with The Model by Brooke Castillo and helps to further investigate our thoughts and the results they create.

For free worksheets, and more info check

Show Notes

Motherhood Isn't Hard Jan 16, 2020

Motherhood is hard

Life is hard

School is hard

How many times have we thought variation of these statements?

But what is hard anyways?

We often use these statements like we're just telling the news.

Today I want to challenge this thought and offer what if there is no such thing as 'hard'?

Listen today to see how that might be so and how this small shift can really change your entire experience in life.

Shame vs. Guilt Jan 09, 2020

So many times we experience shame or guilt for things we have done in our lives.

And a lot of the time, we lump guilt and shame together. BUT, I want to discuss how there is a difference between the two and how guilt can serve us, when shame rarely does.

Knowing and understanding the differences, can prevent us from remaining stuck or giving up on things.

Listen today to learn how to recognize the differences and the antidote for them.

The Prize is in the Process Jan 02, 2020

So many times we set goals for the end result.

We want to lose 30 lbs.

Stop yelling

Write this book

And we get discouraged on the journey with how far we have to go, or how long it's taking, or even how many times we are failing. But I truly believe, the goal isn't the prize. It's the person we become not he way to that goal that is the prize.

Listen as we discuss the gap from where you are to where you want to go and how that is where we need to spend our time.

Mundane Magic Dec 26, 2019

As moms, there's a lot of little things we want to do on a daily basis but can feel boring and mundane over time.

In todays episode we discuss how to create magic in the mundane and make every day more fun instead of wishing for the weekend or some future day.

Life is Rigged In My Favor Dec 19, 2019

This is one of my favorite thoughts right now.

This thought helps me reframe all situations in my life. This simple tweak can transform the way you see things.

On todays podcast we will discuss 2 ways to start to see this idea in everything you do.

Ditching the All or Nothing Thinking Dec 12, 2019

How many times a day do you use words like "always, never, all the time, none of the time"?

These are signs that we are thinking in all or nothing. This thought process keeps us stuck. It's a perfectionistic mind set and it's not realistic.

In todays episode we dive into what it looks like and how it can be showing up in subtle ways, and how to drop the all or nothing. We want to learn to fail productively instead of passively in order to achieve anything we want in life and this episode will show you how.

Show Notes: https://www.chantelallencoaching.com/?p=1495

Resolving Conflict Dec 05, 2019

We all experience conflict in relationships.

But how we deal with conflicts is another thing. So many of us hate conflicts and are uncomfortable with them so we do everything we can to avoid it- but I want to share another way to handle conflict and one that might change all your relationships.

Listen and learn how to resolve conflicts.

Show Notes:

Letting Go Control Nov 28, 2019

In life- we think letting go control is hard. How can we let go control of a situation?

Well this is the secret to it all- we don't have control either way. One way is resisting it, and one is allowing it.

The only thing we can control is ourselves. The more we drop the resistance, the easier we can navigate the different situations in our lives. Come learn how

A Year Of Lessons Nov 21, 2019

After a year of podcasting- I've learned a lot and I want to share some of those lessons with you.

Growth is hard to acknowledge at times, but I truly believe there's a power in seeing your growth.

SO join me as we go through this past year.

AND be sure to enter the giveaway celebrating the podcast on Instagram at chantelallencoaching

What's Your Story? Nov 14, 2019

We often look at our life and think we are telling the facts about our life- "life is just hard" or "things aren't working out like they should" or "I'm failing as a mom". But the truth is, those are all optional thoughts.

Our lives are full of circumstances but we choose to make it mean what we want. What story are you telling? And can you look at your circumstances as neutral and choose to tell it a different way.

Today we'll discuss exactly how to do that and tell a story that serves you.

Doubt your doubts Nov 07, 2019

Do you notice that you struggle with doubt as you go for a goal?

Maybe you doubt yourself on a daily basis as a mom.

Our brain wants us to stay stuck and so it offers up indulgent emotions like fear, confusion, overwhelm.

It is normal to experienced indulgent emotions especially when pushing out of our comfort zones.

Difference now is what we decide to do in those moments.

Today we will discuss how to identify those indulgent emotions and how to overcome them to get your goal.

Show Notes:

You Are Not Your Thoughts Oct 31, 2019

So many times we just believe what we think

"I'm not enough" "I'm not doing this right" "I'm screwing up my kids"

But our brain and our thinking- isn't who we are.

We don't have to believe all the thoughts our brain offers.

Show Notes:

Value of Coaching with Holli Brown Oct 24, 2019

Have you debated on what coaching might do for you?

Wondered if it's worth to you?

Well today I have a special guest, my client Holli Brown on the podcast to share the impact of coaching on her life.

Listen in as she shares her personal journey and what coaching has done to truly change her life.

You could be next

Show Notes:

Thriving with Anxiety Oct 17, 2019

A lot of us deal with anxiety.

Some more debilitating than others. I used to experience so much fear around my anxiety. I pushed it away, wanted to fix it, anything to avoid it.

Now I can confidently say, I am thriving WITH my anxiety and I want to share how.

We don't need to fix anxiety or get rid of it. It's an emotion we all feel and it's OK.

Learn today how to start that process of thriving with anxiety.

Show Notes:

Making Decisions Oct 10, 2019

How are you with making decisions?

Do you find that you want to do lots of research...and you're nervous about making the 'right' decision a lot?

Decisions are mini transformations. The way we make decisions is the reason we have the results we have in life.

If we can learn to make powerful decisions quickly, and not doubt them, then we can take action and progress faster than we ever have.

Learn what that process looks like and change the way you make decisions.

Show Notes

Waiting to Feel Good Oct 03, 2019

So many of us think we need motivation, or inspiration FIRST before taking action.

This is why so many of get stuck, and feel unfulfilled and continue to procrastinate on our day to day lives.

We're supposed to have 50/50 with our emotions, but when we feel the 50% negative, we resist it and do everything we can to fix it.

This my friends, is what we discuss today.

On the podcast you'll learn how to feel the negative- allow it- AND take action. Yes, you can do both.

We don't need to wait- we can take action when we're anxious, frustrated or bored.

Impossibility is Temporary Sep 26, 2019

So many times we go through our life thinking things are impossible.

It's impossible to stop yelling at the kids

It's impossible to love my life as it is

It's impossible for you to ever change

Impossibility seems final

But as we discuss in todays podcast- impossibility is temporary.

We need to learn to stop using the past as evidence we can't do something- and start living in possibility.

Listen as you learn how to do that.

Show notes

Fear of Flying Sep 19, 2019

What is something you fear?

Fear of speaking in public?

Fear of failing?

Fear of never changing?

We all fear things in our lives, but I would ask you to consider the cost of not really evaluating that fear.

I used to fear flying. It stopped me from really living in the moment. Stopped me from dreaming. And now, I can truly say, I don't fear flying. This has taken a lot of insight on my part, but it's totally doable and I'm so grateful for this growth.

Where are you letting fear stop you? Where are you not able to move forward and progress because of fear?

Listen as we decide how to stop fearing and start living

The Manuals in Our Lives Sep 12, 2019

Just like instruction manuals for how things work, we have manuals for everyone in our lives.

These manuals go unknown and we rarely ever tell anyone about the manuals we have which can cause relationship strains.

Learning what our manuals are and what they look like and how to drop them, is a huge key to creating the relationships we want in life.

Growing Pains Sep 05, 2019

We can experience growing pains physically. It comes when we're growing super fast.

Just like physical growing pains, we can experience mental growing pains. This is us going through the river of misery. It really helps to know this is normal. It helps as we go through uncomfortable situations.

Learn how to cope with the growing pains and how to embrace the discomfort to get the results you want in life.

Worry Aug 29, 2019

Do you worry?

Worry if everything will be ok?

Worry if others will like you?

Worry only pretends to be useful and understanding that can help recognize it for what it is.

Worry will just keep us stuck. So what do we do to stop worrying?

Let's Take Action Aug 22, 2019

We're on to the next part of the CTFAR Model- Actions.

Do you know why you yell?

Why didn't you go to the gym?

What made you send that text?

So many times, we think we do things without being aware. But the answer isn't being aware of our actions, it's being aware of the thoughts and feelings that drove those actions.

Listen today as we discuss what it takes to be aware and why we do the things we do.

Let's Do Some Feelings! Aug 15, 2019

Today, I’m excited to go deeper into the CTFAR model and explore its second part—feelings.

Join me as we uncover how emotions differ from our thoughts and how to process our emotions instead of resisting them.

Understanding Your Thoughts Aug 08, 2019

This week, we begin our deep-dive into the CTFAR model and discuss how it affects everything we do. Learning about this model was the key for me when it came to understanding why I was struggling as much as I was as a mom and why I wasn't getting anywhere on my own.

Today we begin with discussing our thoughts. I explain what your thoughts really are, why you are not your thoughts, and why that separation is so crucial to changing your thinking.

Tune in to discover this episode’s important tips and strategies that will help give you a new perspective, increase your awareness, and get you unstuck on your journey to creating the life you want.

How To Get Your Kids To Listen Aug 01, 2019

I think the reason we as moms feel so frustrated and exhausted is because we have a belief that “They should just do what I say.” If we are a good mom, we’ve taught them who to listen. When they don’t- we may feel it’s a reflection of us as not being good enough.

Today we will discuss how this is actually the cause of our pain- our own thinking- and not what our children do or don't do.

We'll also go into how we can give consequences from a place of love rather than anger.

It's a good one you guys.

How To Stop The FOMO Jul 25, 2019

What is FOMO? The Fear Of Missing Out.

Today we discuss what FOMO actually is, what we can do about it and how we can get rid of it once and for all.

Living in the present is the only place to be and today we'll learn the little trick our brain keeps playing on us to try to convince us that everyone else has it better besides us.

This is a game changer my friends. So let's end FOMO today.

Why You're Tired Jul 18, 2019

Sleep is so important to our bodies and mental and physical health. But sleep is not what we are discussing today. Today's podcast is all about the other version of tired. The tired we create within our minds.

I share 5 reasons why I think moms get tired and how to combat them. It may surprise you too.

Small Quits Jul 11, 2019

Have you ever said any of these phrases?

* I need a break

* I'm confused

* I can't decide

* I'll do it tomorrow

Each of those phrases are small indicators of quitting. Each small quit adds up to a big quit.

Today we discuss how to stop growing the skill of quitting and increase our commitment.

Belief Plan For Life Jul 04, 2019

We have to-do lists. But have you ever considered the idea of a Belief Plan.

This is a new concept I learned from my coach that changed the way I do things day to day. Now I work on my thoughts first, and then it fuels the action I take day to day.

Learn today what a Belief Plan is, how to create one, and how to implement it in your life to drastically change and get the life you want.

Day to Day Negativity Jun 27, 2019

How often do we put ourselves down day to day?

How often do we connect with others by sharing our struggles or frustrations. In our society, it's become the norm to be more negative in life. But we don't see it as being negative- we think it's just telling the news.

Today was hard.

There's so much to do.

My kids don't listen to me.

These stories become the background noise in our life and then show up as the results we see.

Today we discuss how to change that track and notice what's playing.

Be The Fun Jun 20, 2019

Fun can feel out of our control, especially as we get older and the seriousness of adulthood presses in on us. The pressure to have fun often even kills fun itself and we forget what it means to have fun and create it in our day-to-day-life in a realistic way. In this episode I’ll go over how we are able to actually create fun in our everyday lives – even in the most mundane times – and improve our lives drastically by doing so.

By changing your perspective on a situation and managing your thinking, things that we dread or situations that cause anxiety can actually be made fun. This is a life-changing concept that could truly change your outlook on life, your mental health, and more.

Parenting a Difficult Child Jun 13, 2019

Today I am honored to have Jody Moore on the podcast.

We discuss what it means to have a difficult child and how we as parents can parent them. We also discuss how we define ourselves as moms with difficult children.

This was an amazing episode and I know you'll take away exactly what you need to hear. Give it a listen.

Show notes:

Surviving Summer Jun 06, 2019

SUMMER!

Are you excited? Or are you bummed out?

No matter where you are- let's discuss how to survive summer this year. I promise you that it's all within your control.

It can be the most amazing summer ever.

So listen as I share some of my hacks for surviving summer.

Finding My Identity As A Mom May 30, 2019

I know for so many we find ourselves stuck in our identity where we are.

We are moms, or employees, or teachers, or grandmas and we forget to create our identity outside of that.

And a huge secret is that we can CREATE that for ourselves. We aren't our past. We can decide today who we want to be.

Listen as I share discovering and deciding who you want to be.

Creating an Amazing Marriage May 23, 2019

This month I've been married to my husband for 15 years.

I can say I have the most amazing marriage.

But it wasn't always like that. Just like they tell you, marriage is hard work, but it's also the best and most fun work you can do.

Our marriage is the background music to our life. So learn today how to create the most amazing marriage or relationship ever. It's totally possible.

When Life Gets Hard May 16, 2019

Life sometimes feels hard.

Sometimes it feels unfair.

We feel lost, and uncertain of what to do in life. Today I'm sharing how I have dealt with life when it's gotten hard and two different pains we could experience in the moment. Listen, pain is part of the human experience. But it's what we make it mean and what we do with it that we want to be aware of.

Show Notes:

Loving Mothers Day May 09, 2019

Mother's Day is Sunday and if you're like a lot of women, you may secretly dislike this day. It brings up a lot of sadness, guilt, shame, and just all around a negative feeling. Today, we will examine our thoughts around Mother's Day and how we could possibly learn to Love Mothers Day.

'A' for Failing May 02, 2019

Failure- to so many it's such a weighted word. It's a 'bad word'. We avoid failing at all costs. But avoiding failure is just us failing ahead of time.

What if failure isn't a bad thing? What if we could fail on purpose?

We are the ones who decide what failure means to us, and we are the ones who cause those negative emotions. Once we choose to change how we look at and feel about failure, our fear of failure will dissolve.

How To Be A Better Mom Apr 25, 2019

How many times have you thought "I need to be better" or "I'm doing this all wrong", or "I need to work harder"?

We all think this.

But this is a thought error. That's what's making you show up in that way. Your thoughts create your feelings. Your feelings create how you show up as a mom. So today, learn the one secret to becoming a better mom; the mom you want to be.

Believing New Thoughts Apr 18, 2019

Once people become more aware of what they're thinking with the model, I get the question a lot of how to believe new thoughts.

We seem to struggle with believing new thoughts and think something is wrong.

In todays episode, we go deep with this and how believing new thoughts is difficult and THAT'S OK. That's part of the process.

I share ways you can believe new thoughts and the process to it.

Ep. 23 Limiting Beliefs Apr 11, 2019

We all have a belief system that we have gotten from our childhood.

We made things true based on what we were told.

Now as an adult, we need to examine those beliefs and decide if we still want to make them true, or change them.

Our Subconscious brain controls what we really end up doing in life. Once we can understand it, and be more aware of it, you open all the doors to possibility.

Listen today as we examine your subconscious thoughts and how to change them.

Show Notes: http://findyourbeautifulyou.com/ep-23--limiting-beliefs/(opens in a new tab)

Ep. 22 Living in Discomfort Apr 04, 2019

Discomfort is the currency to your dreams.

What I mean by that is that in order for you to grow into the next version of yourself, you’re going to be uncomfortable.

Today, I’m excited to explore this topic in more detail and talk to you about two types of discomfort – one that moves you forward and makes your stronger, and the other that holds you back and stunts your growth.

Show Notes: HERE

Ep. 21 You Are Enough! Mar 28, 2019

This is a short podcast so you can listen to it in time of need.I want you to listen to this when you don't feel like 'you're enough', when you feel like you don't measure up.

I share a short poem in the podcast that you can download and put up as a reminder. Check it out here: free-resource-library

Show Notes:http://findyourbeautifulyou.com/ep-21--you-are-enough/(opens in a new tab)

Ep. 20 Stop Worrying About Other People's Opinions Mar 21, 2019

This week, we get into why other people's opinions have such power over us...and how we can change that. Listen as we discuss different ways to think about this topic. So many amazing analogies and tactics are shared today so be sure to tune in a share!

Get full how notes and more information here:http://findyourbeautifulyou.com/ep-20--5-stop-worrying-about-other-people's-opinions/(opens in a new tab)

Ep. 19 5 Ways to Stop 'Should'-ing All Over Yourself Mar 14, 2019

How many times do you use the word 'should'. I would bet it's daily. This word needs to be removed from our vocabulary. It's added so much unnecessary shame and guilt into our lives. Learn today how to stop 'should'-ing yourself.

Ep. 18 Tool #4 & #5 Hold them Accountable & How are Contributing to the Problem Mar 07, 2019

Today we finish out our 5 Tool Series discussing this work with our children. This is amazing stuff. We learn today how to hold our children accountable and how to do it from peace. And we learn how we are possibly contributing to the problem, and how to refocus and contribute to the solution. Good stuff. Check it out.

Show notes.

Ep. 17 Tool #3 Don't Rob Your Child Of The Class They Need to Take Feb 28, 2019

Last week in that episode, we started a conversation discussing Tool #2 which is 'Teaching Our Children How To Process Their Emotions.' This is such a great one for EVERYONE to listen and learn- not just parents.

This week we are discussing Tool #3 which is 'Don't Rob Your Child of The Class They Need To Take'. This one really hits home for me. When we see our children in pain and struggling, the mom instinct is to solve it. However, this is potentially hurting your child's ability to learn the lesson they are meant to have in that moment.

We all came to this earth to make choices, learn, and have the experiences we needed to shape us into the person we are meant to be.

Ep. 16 Tool #2 Teaching Our Children How To Process Emotions Feb 21, 2019

We're on Tool#2 in our Series. Check out Episode #15 and Episode #14 to see the previous tools.

Today we discuss how to teach our children about emotions and how to process them. This is so important for us as adults to learn and understand, as well as how to teach this to our kids.

Free Download is at findyourbeautifulyou.com/freebies