Whoa to Go

The Power of No: Breaking Free from People Pleasing and Embracing Your True Self.   In this episode we dive into the complex world of saying ‘yes’ when you really mean ‘no.’ We explore the root causes of people-pleasing, the toll it takes on your well-being, and how setting healthy boundaries can empower you to live a more authentic and balanced life. With practical tips for saying ‘no’ with confi...

If you have been feeling like your wheels are spinning and you just can’t seem to make any progress on your goals, or if you have been self sabotaging, then this is the podcast for you. Think of this as your mid-year checkpoint. Where are you at with the goals you set at the beginning of this year? In this episode I’m talking about the reasons why you can’t seem to achieve your goals and the sneak...

Maybe you had good intentions about writing out your goals and making a plan at the start of this year, and here we are, time has gone on and you might feel like you’ve missed your chance. This is your reminder that you don’t need it to be the 1st of January to live with intention. You can start today! This is the second podcast in a 3 part series where I coach you to make positive changes in your...

You don't have to live life on repeat!  Flipping over to a new date on your calendar is not enough to help you change!  Before you can walk into a new year, or new season, you need to let go of the last one. This episode is all about taking the time to pause, review, reflect and release your last season. It's a cracker of an episode! So very practical. The first in a 3 part series to coa...

At some point in life we all go through sucky moments that bring us to the limit of ourselves. These tricky times can be defined as one of three types of experiences, languishing, life disruptions and lifequakes. In this episode, I unpack what that actually means. These could well be the words you didn’t know you needed to describe how you’re feeling. “There are all kinds of struggles that my clie...

It can be hard to relax, especially when life is ticking along at a rapid rate. In this episode, I talk you through a simple progressive muscle relaxation to help you release tension from your body and relax. This  beautiful short exercise, will help you pause, still your mind, and carry the feeling of relaxation into your day.   *This is not one to listen to while you're driving! Go gently....

I must say “take care” a gazillion times every day! But at the heart of that message is a call to action, to take of yourself. How do you go with that? Those who consistently take care of themselves live longer, happier, healthier lives! “Self care activities fill us up, give us life and energy to shield ourselves from stress, bounce back from our struggles as well as preventing illness and contro...

Burnout sucks! It literally sucked all the energy and joy out of the work I love! I am a Counsellor and this is my story of what burnout looked like for me, what helped me to get through it, and how I’m making space for myself so that I can keep gently and compassionately holding space for the hurting!  “I was like a rechargeable battery that wasn’t able to hold its charge, the energy levels were...

Have you ever hit rock bottom and felt like giving up on life? My friend and colleague, Chrissy Gavin walked in for spinal fusion surgery five years ago and things went terribly wrong. She ended up in a wheelchair, unable to walk, unable to care for herself and her whole life was turned upside down. At this point she nearly gave up on life. I’m so glad she found a resilience and strength to keep g...

Are you a sensitive person?  Do you seem to “catch” the feelings of others and take them into yourself, feeling them as though they are yours?  Then this is the episode for you my friend. Talking about what it is like to live life as an empath. A life absorbing the emotions and physical sensations of others like a human sponge. If you’ve ever hidden in the toilet at a party just to find some solac...

Breaking up from an unhealthy relationship can leave you feeling destroyed, pulled apart and broken. That was how Phil Walker felt after detaching himself from a destructive relationship and suffering through the year from hell. After coming to the gritty realisation that people can have a darker side, Phil gave himself time to come out of denial, see the truth for what it was and “be with” what w...

Mentoring, loss, legacy, and living from a place of heart and soul are the key themes of this interview with Psychotherapist, Coach and Trainer, Renee McDonald. All of us are touched by grief at some point in life. For Renee the loss of Sophie, a work colleague, friend and *Supervisee, altered the trajectory of her life. This is a beauty from ashes story about the profound kindness and generosity...

Smoke signals, brown outs and full blown burnout are the warning signs of the over worked and over committed! Your brain and your body send up smoke signals when there’s an imbalance between your work life, and after work life! Danger, Danger Will Robinson. You cannot keep going on like this, something needs to change! The question is, are you listening? Burnout is an awful thing to go through. It...

Depression is not your identity, it's not who you are! Depression is something you experience! It steals your joy, snuffs out your spark and erodes your motivation. Did you catch that? Depression does this to you. There are some things you might be doing, or some habits you have that might be making it worse though. I'll talk you through some small changes you can make to take back some...

Do you know what it means when someone says "be gentle with yourself?"  Part of it is how you speak to yourself when you mess up. I wonder... What does your inner voice sound like? Are you hard on yourself, beating yourself up and castigating yourself? Or are you compassionate and understanding of yourself? This is not about shaming you, it is about empowering you with the tools you need...

Want to feel happier and more content in life?  In this episode Karen AD will teach you how to reduce stress, anxiety and depression as well as improve your relationships and ability to cope, by making it an end of day habit to look for the gold and count your blessings! Tinkerbell was on to something when she said you have to think happy thoughts, with a little bit of gold dust to fly! The more y...

Pastor and artist, Jo-ellen Bouttell shares how her relationship with God helped her journey through breast cancer without fear, and how the experience set her onto a path of painting women nude!  In this episode, Jo gets real about how the biggest battle she fought was in her mind, explaining in detail how she got through it by putting good stuff into her brain, which affected her feelings, words...

Just imagine being strong, fit and healthy and taking good care of yourself, only to discover when you're sitting at your desk working one day, your watch starts sending alerts that your heart is racing…leading to the discovery of an 8 cm aneurysm (like a balloon) inside your aortic valve in your heart… and eventually life saving open heart surgery! Even though you feel perfectly healthy.  Th...

When all you want to do is lose your biscuit, it can be really hard to calm yourself down! This episode gives you some practical tools to help you manage the space inside you, beginning with your headspace. It is possible to break out of that continous loop that plays in your head when you're feeling all the feelings. " we can choose to not react, to not get caught up in the loop. We can...

Ever wondered how to separate someone else's issues from your own? In this episode I'll teach you a great little question to ask so that you can figure it out. "Is that an Ish you?  or an ish me?" We need to take responsibility for our own stuff (our ISHMEs) and stop taking responsibility for other people's stuff (their ISHYOUs).  The problem is, we assume our point of vie...

When you find yourself in the midst of some sort of life disruption, start here!   "There is always a way through, the key is, to manage the space in front of you"  You cannot fix everything all at once, so start by managing the space in front of you. To get the most out of this episode, I encourage you to answer these questions. Try not to overthink it, there's no right or wrong an...

Welcome to the 'Whoa to Go' podcast, with host, Karen AD – Empath, Coach, Counsellor, Business Owner, and Artist – your guide to getting out from under your circumstances! Drawing from her work as a Coach & Counsellor, Karen AD delivers easy to understand bite sized episodes with insights & practical strategies to help you figure out what to do when you find yourself in some sort...