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Climbing with Coach Kiah — Health & Fitness
Climbing with Coach Kiah

How do I build self-confidence? Will losing weight finally make me happy? How do I break free of self-shame and diet culture? What does self-love even mean? How do I create a lifestyle I actually love and pursue the dreams on my heart?

Welcome to Climbing with Coach Kiah, a podcast where we dive deep to answer these questions and more! Tune in for honest and open conversations with host Kiah Twisselman Burchett and featured guests to chat about mindset, health, self-love, body-image, chasing your dreams, and so much more. Kiah shares tangible tools and strategies that helped her transform her very own life. After decades of hating herself and her body, she finally learned how to rebuild her relationship with herself from the inside out, helping her lose more than 100 pounds, but most importantly, finally learn to love herself. Her story has been featured in media across the world including People Magazine, Good Morning America, The Kelly Clarkson Show, Access Hollywood, Women’s Health, and more.

Prepare to be encouraged and empowered through stories of gratitude, grit, and a whole lot of grace. Let’s grow together on this climb of creating a healthy life we love, one baby step at a time. Make sure to hit subscribe so you don’t miss a show!

Website: www.coachkiah.com
Instagram: https://www.instagram.com/coach_kiah/
Facebook: https://www.facebook.com/coachkiah/

Copyright: © 2021

Latest Episodes:

77. Living Life by Design with Dr. Nicole Garritano Jan 04, 2023

Show notes

Today’s guest is Dr. Nicole Garritano and we’ll be chatting about living life by design. I met today’s guest at my business coach’s business retreat. And let’s just say that the session she did at the retreat has opened my world in ways I didn’t anticipate. So I encourage you to listen to today’s episode with an open mind because it might just change your life in ways you didn’t expect, too.

Dr. Nicole Garritano is a former health care provider and professor turned intuitive development facilitator and mentor. She blends her love of science and the practical with her curiosity of the spiritual and mystical to help others understand themselves and their energy better. Dr. Garritano is an expert teacher, author, certified coach, human design expert, and has trained in many energetic healing modalities.

In this episode, we cover:

What human design is and overview of the 5 different types
The energy in our bodies
The difference between spirituality and religion
The harm of labeling ourselves and putting ourselves in boxes and not allowing ourselves to change and evolve from that
An activity to help us trust and become more in tune with our intuition

Resources & Links:

Learn more about Nicole and her resources here
Subscribe to her podcast, The Woo is True
Follow on Instagram
Check out Jovianarchive.com and Insight Timer
Sign up for my email newsletter!
Start a Squarespace site today! [affiliate link]

FREE Habit Tracker
Check out the Backroad Cowgirls site!
Shop the Coach Kiah Store. Use code climb10 for 10% off your first purchase!
The Climbing with Coach Kiah podcast is produced by Jill Carr Podcasting
Let’s hang out on social media and keep the conversation going! Connect with me on Instagram and Facebook.

Some of the links mentioned are affiliate links, which helps to support this podcast at no additional cost to you.

Make sure to hit subscribe so you don’t miss out on future episodes. If you like what you heard, take a moment to leave a 5-star review!

Find the complete show notes here: https://www.coachkiah.com/blog/living-life-by-design-with-dr-nicole-garritano

76. Best of All the Things 2022 Dec 28, 2022

Show notes

Here we are. The last podcast episode of the year! It blows my mind that we’re wrapping up another year. I think people feel a mixed bag of emotions about the end of the year. I want us to embrace the perspective of gratitude; gratitude that you’ve come this far, that you’ve overcome 100% of your hardest days, that you’ve grown so much over the past year, and that you have the gift of another year. As we wrap up this year, I wanted to do an episode that reflects on the best of all the things in 2022.

In this episode, we cover:

The best books I read
The best podcasts
Core memories
Goals I didn’t meet
Goals I did meet
Things I’m saying no to
Things I’m saying yes to
Guideposts for 2023

Resources & Links:

The Gap and the Gain: The High Achievers' Guide to Happiness, Confidence, and Success by Dr. Benjamin Hardy & Dan Sullivan
Soundtracks: The Surprising Solution to Overthinking by Jon Acuff
You’re Already Awesome How to Silence Your Inner Critic and Step into Greatness by Alison Faulkner
We Can Do Hard Things with Glennon Doyle, Abby, and Sister
Gather in Growth with Emily Reuschel
Discover Ag with Tara Vander Dussen and Natalie Kovarik
Sign up for my email newsletter!
FREE Habit Tracker
Check out the Backroad Cowgirls site!
Shop the Coach Kiah Store. Use code climb10 for 10% off your first purchase!
The Climbing with Coach Kiah podcast is produced by Jill Carr Podcasting
Let’s hang out on social media and keep the conversation going! Connect with me on Instagram and Facebook.

Some of the links mentioned are affiliate links, which helps to support this podcast at no additional cost to you.

Make sure to hit subscribe so you don’t miss out on future episodes. If you like what you heard, take a moment to leave a 5-star review!

Find the complete show notes here: https://www.coachkiah.com/blog/best-of-all-the-things-2022

75. Moldy Shame Monster Dec 21, 2022

Show notes

Today we’re going to talk about the Moldy Shame Monster. This was inspired by a recent trip to the dentist and the shame I felt going into the appointment. Flossing shame, in fact. I felt so called to record an episode about shame - whether it be in regards to your upcoming dentist appointment or in any other aspect of your life - tune in to hear my take on handling this monster.

In this episode, we cover:

What exactly shame is
7 of things I’m feeling shame about
The difference between shame and guilt
How to manage shame and work towards getting rid of it
Realizing your worthiness and take back the power that shame has taken away

Resources & Links:

Daring Greatly by Brene Brown [affiliate link]

Sign up for my email newsletter!

Join the Women’s Retreat waitlist!
FREE Habit Tracker
Check out the Backroad Cowgirls site!
Shop the Coach Kiah Store. Use code climb10 for 10% off your first purchase!
Let’s hang out on social media and keep the conversation going! Connect with me on Instagram and Facebook.

Some of the links mentioned are affiliate links, which helps to support this podcast at no additional cost to you.

Make sure to hit subscribe so you don’t miss out on future episodes. If you like what you heard, take a moment to leave a 5-star review!

Find the complete show notes here: https://www.coachkiah.com/blog/moldy-shame-monster

74. Stay True, Get Paid, and Do Good with Rha Goddess Dec 14, 2022

Show notes

I have been dying to have this conversation and I'm so honored I get to share it with you today. My guest is Rha Goddess and today we’re going to talk about how to stay true, get paid, and do good. Rha Goddess is the entrepreneurial soul coach behind hundreds of breakthrough changemakers, cultural visionaries and social entrepreneurs.

In today's episode, we'll chat about:

How to trust your intuition, honor our inner compass, and step into the fear
Success does not have to be hard or a constant struggle
The new definition of success is all about alignment; being true to your vision, your mission, and your purpose
Not just finding GOOD work but finding YOUR work
Building a relationship with your own body, mind, and spirit
Ways to avoid burnout
What our greatest enemy is

Resources & Links:

Learn more about Rha and her resources here
The Calling: Stay True. Get Paid. Do Good by Rha Goddess [affiliate link]
Sign up for my email newsletter!

Join the Women’s Retreat waitlist!
FREE Habit Tracker
Check out the Backroad Cowgirls site!
Shop the Coach Kiah Store. Use code climb10 for 10% off your first purchase!
Let’s hang out on social media and keep the conversation going! Connect with me on Instagram and Facebook.

Some of the links mentioned are affiliate links, which helps to support this podcast at no additional cost to you.

Make sure to hit subscribe so you don’t miss out on future episodes. If you like what you heard, take a moment to leave a 5-star review!

Find the complete show notes here: https://www.coachkiah.com/blog/stay-true-get-paid-and-do-good-with-rha-goddess

73. 8 Questions to Ask Yourself to Reflect on 2022 Dec 07, 2022

Show notes

I’m a big believer in ending the year by creating a vision for the new year ahead. BUT, before we jump the gun and dive into 2023, let’s take a moment to reflect back on 2022. Not just reflect, but to really live in the gain of what we’ve accomplished, what we’ve learned, and just how far we’ve come.

In this episode, we’ll chat about:

The 8 questions to ask yourself to reflect on 2022
Looking back instead of only looking forward
Everyone has problems in their life, but we have a choice how we see them
A better way to measure progress
Measuring your current self vs. your former self
Encouragement to create a “celebration board”

Resources & Links:

The Gap and the Gain by Dan Sullivan & Dr. Benjamin Hardy [affiliate link]
Guest episode on Discover Ag podcast
Shop Spark*l Bands (Use Code Kiah10 for 10% off) [affiliate link]

SparklBands - Luxury Hand Crafted Bands for your Apple Watch – Spark*l
Sign up for my email newsletter!

Join the Women’s Retreat waitlist!
FREE Habit Tracker
Check out the Backroad Cowgirls site!
Shop the Coach Kiah Store. Use code climb10 for 10% off your first purchase!
Let’s hang out on social media and keep the conversation going! Connect with me on Instagram and Facebook.

Some of the links mentioned are affiliate links, which helps to support this podcast at no additional cost to you.

Make sure to hit subscribe so you don’t miss out on future episodes. If you like what you heard, take a moment to leave a 5-star review!

Find the complete show notes here: https://www.coachkiah.com/blog/8-questions-to-ask-yourself-to-reflect-on-2022

72. Embracing All Parts of Yourself in Leadership & Life with Derek Mulhern Nov 30, 2022

Show notes

Growing up as a closeted gay kid in the Midwest, Derek sought to find relevance through achievement. It worked. He rose through youth leadership organizations through his mid to late teens, and eventually, started a career in leadership development and training in the food and agriculture sector.

Derek created his relevance through his relationship with his career. Ultimately, achievement didn't suffice as the antidote in finding self-love and self-trust. Throughout Derek's 20s, he's unpacked and explored the belief systems of his life through the lens of a gay kid growing up in a rural America.

Today, Derek continues that lifelong journey of supporting others by digging deep to live a life full of joy and abundance, be that in their career, leadership journey, or overall life.

In this episode, we cover:

How self love is a constant journey that we have to strive for every day

How better the workplace would be if we felt comfortable and safe to show up as our whole and true selves
If we’re pushing parts of ourselves down, it’s going to affect all parts of our lives and how we show up
To be more accepting of others, we first have to get curious of our own thoughts, beliefs, and judgements
The idea that what if that thing you were so worried about yourself, is true, but actually wasn’t a problem

Resources & Links:

Connect with Derek on Twitter, Instagram, LinkedIn
Email Derek: derek@derekmulhern.com
The Gifts of Imperfection by Brene Brown [affiliate link]
Start a Squarespace site today! [affiliate link]

Sign up for my email newsletter!
Join the Women’s Retreat waitlist!
FREE Habit Tracker
Check out the Backroad Cowgirls site!
Shop the Coach Kiah Store. Use code climb10 for 10% off your first purchase!
Let’s hang out on social media and keep the conversation going! Connect with me on Instagram and Facebook.

Some of the links mentioned are affiliate links, which helps to support this podcast at no additional cost to you.

Make sure to hit subscribe so you don’t miss out on future episodes. If you like what you heard, take a moment to leave a 5-star review!

Find the full show notes here: https://www.coachkiah.com/blog/embracing-all-parts-of-yourself-in-leadership-and-life-with-derek-mulhern

71. Tap Into Gratitude (& Whatever Else You’re Feeling) Nov 23, 2022

Show notes

I wanted to keep this week’s episode short and sweet, because I’d love for you to spend more time with yourself and the people that you love than with me. Let’s pretend this episode is twice as long, but the second half you just hang out with yourself in reflection, how does that sound?

This, of course, is the season of gratitude. If you’re listening to this the day it’s released, tomorrow is Thanksgiving. But before we get there, I just want to hold space for you to slow down and take a few deep breaths to tap into how you’re feeling today and in this season. Whatever comes up for you, allow it without resistance. Feel what needs to be felt.

In this episode, we’ll chat about:

Is gratitude overdone this time of year?
Focusing on gratitude while also not ignoring any hard feelings that come up
The power of observing your feelings, naming them, and feeling whatever needs to be felt
Rooting ourselves in gratitude and abundance

Resources & Links:

Start a Squarespace site today! [affiliate link]

Sign up for my email newsletter!
Join the Women’s Retreat waitlist!
FREE Habit Tracker
Check out the Backroad Cowgirls site!
Shop the Coach Kiah Store. Use code climb10 for 10% off your first purchase!
Let’s hang out on social media and keep the conversation going! Connect with me on Instagram and Facebook.

Some of the links mentioned are affiliate links, which helps to support this podcast at no additional cost to you.

Make sure to hit subscribe so you don’t miss out on future episodes. If you like what you heard, take a moment to leave a 5-star review!

Find the complete show notes here: https://www.coachkiah.com/blog/tap-into-gratitude-and-whatever-else-youre-feeling

70. Thought Ladders & the Power of Neutral Nov 16, 2022

Show notes

How do we go from feeling awful, hopeless, resentful, unworthy to feeling love, happiness, joy, acceptance, peace? Those emotional places feel worlds apart. And in today’s episode, I’m going to teach you a simple yet powerful tool, Thought Ladders, to help you bridge the gap. So let’s dive in!

In this episode about thought ladders & the power of neutral, we’ll chat about:

What thought ladders are and how they can help you feel better while avoiding toxic positivity
How you have to feel and process ALL the emotions - even the hard ones
How to get to your goal thoughts and beliefs
What bridge phrases are and how they can help
How thought work is an ongoing practice
How we have the capacity to reshape our thoughts, reprogram our brains, and rebuild our relationships with ourselves by growing our beliefs

Resources & Links:

Start a Squarespace site today! [affiliate link]

Sign up for my email newsletter!
Join the Women’s Retreat waitlist!
FREE Habit Tracker
Check out the Backroad Cowgirls site!
Shop the Coach Kiah Store. Use code climb10 for 10% off your first purchase!
Let’s hang out on social media and keep the conversation going! Connect with me on Instagram and Facebook.

Some of the links mentioned are affiliate links, which helps to support this podcast at no additional cost to you.

Make sure to hit subscribe so you don’t miss out on future episodes. If you like what you heard, take a moment to leave a 5-star review!

Find the complete show notes here: https://www.coachkiah.com/blog/thought-ladders-and-the-power-of-neutral

69. Reproductive Health & Patient Empowerment with Jodie Lisenbee Nov 09, 2022

Show notes

In this episode, Jodie Lisenbee and I are talking all about reproductive health and patient empowerment. Jodie and I met back in college. We studied human development together at UC Davis and well, let’s just say she hasn’t stopped studying since!

Jodie Lisenbee is a PhD Candidate in Clinical Health Psychology at the University of North Carolina at Charlotte. Her research centers on psychosocial stress during the perinatal period, especially labor and delivery experiences. Clinically, Jodie specializes in perinatal mood and anxiety disorders (PMADs) and childbirth trauma. She is currently an Obstetric Psychology Intern at Atrium Health in Charlotte, North Carolina, where she provides psychotherapy to women who are pregnant, postpartum, or experiencing other reproductive health challenges. Jodie is also a DONA-certified birth doula, and before graduate school, she volunteered in this capacity for several years with the San Francisco Homeless Prenatal Program and at San Francisco General Hospital. Jodie has a strong lifelong commitment to birth equity and reproductive justice work, and her passion for empowering others shines through in all that she does. Jodie holds an MA in Psychology from the University of North Carolina at Charlotte and two BS degrees in Psychology and Human Development from the University of California at Davis. In her free time, Jodie enjoys spending time with her partner and their two Mini Australian Shepherds exploring the outdoors and learning new tricks.

In this episode, we'll chat about:

How we can better support women mentally and emotionally during pregnancy and postpartum
The power in validating each other’s experiences and helping people feel like they aren’t alone
The outside pressures and expectations of what certain seasons in life are supposed to be like
Taking care of ourselves and showing self compassion is actually a great way to show compassion to others
How to be more empowered while getting medical care and taking medical advice
Her method on how to ask informed questions in medical situations: use your B.R.A.I.N.

Resources:

Postpartum Support International (PSI): https://www.postpartum.net/

Information, social support, and informed professional care to deal with mental health issues related to childbearing.
20+ free online support groups: https://www.postpartum.net/get-help/psi-online-support-meetings/

National Maternal Mental Health Hotline: https://mchb.hrsa.gov/national-maternal-mental-health-hotline

24/7, free, confidential hotline for pregnant and new moms in English and Spanish
Call or text 1-833-9-HELP4MOMS (1-833-943-5746)

Links:

Start a Squarespace site today! [affiliate link]
Shop Spark*l Bands (Use Code Kiah10 for 10% off) SparklBands - Luxury Hand Crafted Bands for your Apple Watch – Spark*l [affiliate link]

Sign up for my email newsletter!
Join the Women’s Retreat waitlist!
FREE Habit Tracker
Check out the Backroad Cowgirls site!
Shop the Coach Kiah Store. Use code climb10 for 10% off your first purchase!
Let’s hang out on social media and keep the conversation going! Connect with me on Instagram and Facebook.

Some of the links mentioned are affiliate links, which helps to support this podcast at no additional cost to you.

Make sure to hit subscribe so you don’t miss out on future episodes. If you like what you heard, take a moment to leave a 5-star review!

Find the complete show notes here: https://www.coachkiah.com/blog/reproductive-health-and-patient-empowerment-with-jodie-lisenbee

68. The Gift of Grief - A Tribute to Grandpa Darrell Nov 02, 2022

Show notes

This wasn’t the podcast I intended to record today, but it’s the one that’s fresh on my heart and I just hope I can get through it. Yesterday, as I’m recording this, we lost my Grandpa Darrell, the patriarch of our family. This episode is a tribute to my Grandpa Darrell and the gift of grief.

In this episode, we’ll chat about:

What I mean when I say that grief is a gift
No matter how many years you get, it’s never enough with those you love
Consider this your sign to give that person a call or tell that person how much you love them
Take the photos and shoot the videos, you’ll be so glad you did
Some of the amazing life lessons I’ve learned from my Grandpa

Resources & Links:

Start a Squarespace site today! [affiliate link]

Sign up for my email newsletter!
Join the Women’s Retreat waitlist!
FREE Habit Tracker
Check out the Backroad Cowgirls site!
Shop the Coach Kiah Store. Use code climb10 for 10% off your first purchase!
Let’s hang out on social media and keep the conversation going! Connect with me on Instagram and Facebook.

Some of the links mentioned are affiliate links, which helps to support this podcast at no additional cost to you.

Make sure to hit subscribe so you don’t miss out on future episodes. If you like what you heard, take a moment to leave a 5-star review!

Find the complete show notes here: https://www.coachkiah.com/blog/the-gift-of-grief-a-tribute-to-grandpa-darrell

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