The Coaches‘ Cup Podcast

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

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

"With gratitude, optimism is sustainable." Michael J. Fox Psychologists have determined gratitude serves us in many ways; it makes us more resilient, helps us to experience joy at a higher level, and it activates our prefrontal cortex. Do you have a daily gratitude practice? Listen in as Sonya discusses why gratitude is essential to our personal development journey and ways that you can incorporat...

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

Blame, born from a place of shame, can have detrimental effects on our mental health, leading to increased stress and anxiety. But how do we shift from blame to responsibility? Listen in as Sonya discusses the power of self-compassion and how we can treat ourselves with the same kindness we offer to friends, fostering greater self-awareness and personal growth. Discover the significance of normali...

Are you tired of letting self-doubt hold you back from achieving your dreams? In this week's episode, Sonya dives deep into the roots of self-doubt and how it affects us. Discover the difference between those who let self-doubt become an excuse to quit and those who use it as a catalyst for growth. Learn how to approach self-doubt as an activator, a tool for self-discovery, and a path to uncoverin...

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

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

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

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

"Vulnerability isn't winning or losing; it's having the courage to show up when you don't know the outcome." --Dr. Brene Brown This week's episode was inspired by this quote and examines the ways our brains think about risk and reward. Whether we're talking about relationships, our careers, or our goals, we must have the courage to be vulnerable in order to receive the big reward. 

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

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

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

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

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

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

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

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

For most high-achieving women, imposter syndrome isn't something that stops us, but it does slow us down and make us question our abilities. This week, Sonya talks with potter and educator, Sarah Heimann about finding mentors and other tips to help us work through our imposter syndrome to reach our goals.   Curious if you have imposter syndrome? Take my quiz at https://bit.ly/3K8x2tN

This week, Sonya talks with Lydia Martin, founder of Banish Business Clutter, about how she overcame her imposter syndrome and left her corporate career to build a successful business of her own. Listen as Lydia offers tips to others trying to move forward when imposter syndrome is working to hold them back. Wondering if you have imposter syndrome? Take my quiz at https://bit.ly/3K8x2tN  

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

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

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

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