The OWN IT Podcast with Nicole Hollar

In this last episode of Season 1 of  The OWN IT Podcast , I dive into the life-changing effects of keeping a gratitude journal, backed by a powerful study on how gratitude impacts happiness and well-being. I’ll show you how focusing on the positives can make you more optimistic, improve your relationships, and even boost your physical health. I’m challenging you to try a 30-day gratitude jour...

In this episode of The OWN IT Podcast , I’ll show you why self-care isn’t just a luxury—it’s essential for boosting your productivity and well-being. I’ll explain how prioritizing self-care can make you 30% more productive and reduce your stress by 25%, backed by real research. From getting enough sleep to taking short breaks, I’ll share ways to integrate self-care into your routine and show you h...

In this episode of The OWN IT Podcast , you'll discover just how resourceful and capable you truly are, even in the face of life's unexpected challenges. Using hurricane season as an example, I discuss how fear and panic can cloud judgment, and share how planning and preparation can help you regain control. Whether it's a natural disaster or personal crisis, this episode will remind you that...

In this episode of The OWN IT Podcast , you'll learn how to break free from bad habits by understanding and changing your triggers. I explain the habit loop — trigger, behavior, and reward — and how small adjustments in your environment or routine can help you reshape habits. Whether you're trying to quit smoking or stop procrastinating, this episode provides practical advice on how to consci...

In this episode of The OWN IT Podcast , Nicole tackles the issue of how sitting for long periods is negatively impacting your body. You’ll learn about the crucial role the iliopsoas muscle plays and how extended sitting can lead to tightness, back pain, and even emotional drain. Nicole shares simple, actionable tips like using a standing desk, moving every 50 minutes, and stretching key muscle gro...

In this episode of The OWN IT Podcast , you'll explore the fascinating science of generational trauma. Nicole dives into how trauma can be passed down through generations, even when you haven’t directly experienced it. Drawing on real-life client stories and research studies, including an experiment with rats that reveals how fear responses can transcend generations, Nicole explains how unresolved...

In this episode of The OWN IT Podcast , you'll learn the best ways to recover from Delayed Onset Muscle Soreness (DOMS) after a workout. Nicole explains the science behind DOMS, why your muscles feel sore 24-48 hours after exercising, and how it helps build strength. She shares practical tips like progressing slowly with weights, staying hydrated, getting enough sleep, and using tools like foam ro...

In this episode of The OWN IT Podcast , you'll learn about the fascinating connection between the gut and the brain. Nicole breaks down the powerful communication happening between these two systems and how it affects not just your digestion, but also your mood, energy, sleep, and overall well-being. Your gut's microbiome can influence cravings, emotional states, and even your brain's se...

Science has proven that people with a sense of purpose are better able to manage stress, and recover from stressful events easier. Plus, it lowers cardiovascular risk, rates of depression, and slows the effects of aging, including loss of mobility & cognition. In this episode I talk about the eight steps to finding your purpose. 1. Self-Awareness and Acceptance  2. Attitude of Gratitude 3...

Stop trying to make huge unsustainable changes when shifting to a healthier mindset and lifestyle. In this episode I will share simple ways to incorporate moderate changes to your life that are easy to achieve, and long-lasting.     Connect with Nicole: Nicole's Free 4-Step Plan to More Joy This Year  (downloadable to print or fill in online) Watch the episodes on YouTube  Foll...

We all have boundaries. From the less significant like not wanting to eat a certain food, to others that are more profound like values. In life, sometimes boundaries are called rules or laws. In this episode you will learn about how confidence impacts your boundaries and the importance of adhering to the four steps of boundary setting.   4 Steps of Boundary Setting 1. Define Your Boundaries 2...

What does confidence look like to you? In 20+ years of coaching I have narrowed down 10 traits that most confident people share. In this episode, learn how to adopt those same traits and pull yourself into the most confident version of you.   Traits of Confident People 1. They share their opinions, wants, and needs. 2. They accept their mistakes and are open to vulnerability. 3. They are supp...

There are six main areas of life that we need in alignment to feel grounded and in control. The reality is that most people are not on-point in all six areas all the time, however understanding how they impact each other helps know where to start focusing when making change. In Breakthrough Coaching we always start by ensuring the two foundation sectors are grounded and stable before moving onto t...

Obstacles throw us off, cars breakdown, jobs and relationships end. And it is tough. Much like you I've learned through experience how to navigate those tough times, and I am here to tell you that there is something good in the shitty if you can step out of the bad experience for just a moment to realize it. It doesn't take away the tough, but sometimes it leaves you a gift you may not have known...

On the road to success obstacles are inevitable. They will challenge you to stop, change, and test your resolve. Listen in as I discuss these eight principles to help you navigate challenges and crush your goals.  1.  Look beyond your goal.  2.  Get out of your own way.  3.  Take action. 4.   Know where you are. 5.   Be flexible.  6.  See...

Have you even KNOWN you were being judged for something, often a physical element? Listen in to hear about the Scar Experiment that validates that we run a predictive processing program in our minds to perceive an experience and act according to what we predict. Life is often defined by what you expect to see, and then you look for it.     Connect with Nicole: Nicole's Free 4-Step Plan t...

Have you ever found yourself blaming some part of your for your failure to get a job, make a friend, get chosen for a team and so on? What "card" do you hide behind that has become such a part of your identity that you believe the world judges you for it? These cards lie to you, they disempower you, and they let you stay in your safe box even if you claim you want more. So long as you hide behind...

Becoming a mentor or mentee is a terrific, rewarding experience for both people. It sharpens skills, gives a sounding board, develops long-lasting relationships and more. Listen in to find out more.     Connect with Nicole: Nicole's Free 4-Step Plan to More Joy This Year  (downloadable to print or fill in online) Watch the episodes on YouTube  Follow Nicole on Instagram  F...

In this episode I break down the essential elements of effective team communication as I run through the elements from my chapter in the recent anthology,  When Work Works. Along with 14 other authors we discuss solutions to creating a quality workplace. Listen in to hear a synopsis from my chapter, "Playing Nice in the Sandbox." I cover topics from understanding and creating respec...

Are you like most people whose lives are filled with an endless task list? In this episode we'll talk about the importance of establishing positive boundaries and habits for your wellbeing so that you can continue to check off everything on the list and feel good.     Connect with Nicole: Nicole's Free 4-Step Plan to More Joy This Year  (downloadable to print or fill in online) Watc...

How do you choose to focus your energy? On what you like and support, or on what you don't care for? In this episode we'll explore the importance of creating a mindset of support rather than a focus on things your don't like, or against people or groups that dislike your interests.     Connect with Nicole: Nicole's Free 4-Step Plan to More Joy This Year  (downloadable to print or fi...

Have you heard yourself say "I'm a people pleaser" or know people who are? It's time to stop. Relationships are about creating harmony and collaboration. People pleasers allow their own values and beleifs to get overlooked while attempting to make others happy. Likewise, if people pleasing comes from the desire to be liked, then people are not getting to know the real you anyway.     Con...

When you say "I'm sorry" too much it robs you of your self-esteem and gives your unconscious mind the belief that you are often at fault. "I'm sorry" implies some form of transgression. So, why are you sorry because someone made an observation about you or because someone had a loss? Do you keep apologizing for the same behavior but don't make effort to correct it? If so, it is empty anyway. In th...

The ability to have joy for someone who has what you might desire is a transformative mindset. In this episode I talk about shifting your mindset from a place of envy to one of appreciation and possibility.     Connect with Nicole: Nicole's Free 4-Step Plan to More Joy This Year  (downloadable to print or fill in online) Watch the episodes on YouTube  Follow Nicole on...

Learning to say what you need rather than being bitter you didn't is so much better. Pro-you is not anti-them, so it is important to learn that and how to communicate it. Living in a state of "I feel bad" helps no one.     Connect with Nicole: Nicole's Free 4-Step Plan to More Joy This Year  (downloadable to print or fill in online) Watch the episodes on YouTube  Follow Nicole...