My Coach Kate

In Part 2 of this series, we will explore the R in the GROW model. R stands for Reality and we will take an honest look at where you are right now, before you start the journey towards your goal. In any good journey, you must plan for the obstacles that you might encounter so that you can be prepared to handle them. Then those challenges will not stop you and you will not feel stuck. 

Welcome to a 4-part series this month on how to achieve any goal that you set. Once you listen to the entire series and do the work that goes along with each episode, you will be on your way to following a step-by-step plan that is personalized for you and will result in becoming the person who has that specific accomplishment that you want. In part 1, we will choose and fine-tune the first goal t...

This week we are celebrating Episode #150 together. Let's take a look at the different ways that we tend to celebrate the accomplishments in our lives. Are we helping ourselves or hurting ourselves with the rewards that we choose to mark the moments that we want to pat ourselves on the back to say 'great job'? After listening to this episode, you just might have a whole new outlook...

We all know that couples are supposed to compromise to make decisions. But let's talk about a positive way and a negative way to do this. Settling and Acceptance are very similar ideas. But we all know that settling has a negative connotation to it and acceptance a positive one. But do you understand what the difference is and why one is positive and one is negative? Understanding the differe...

We've all seen that depiction in movies and cartoons when the little angel on your right shoulder whispers in your ear, telling you to do the things that will keep you on the path that you want to follow. And the little devil on your other shoulder will whisper into your other ear, giving you directions that will give you some pleasure in the moment and lead you astray, off of the path that y...

Do you ever feel stuck in your thinking? Or, let me ask you this: do you ever think about what someone else should or shouldn't do? And it makes you feel bad for someone else? Or judgmental about that person? You know that it doesn't change the circumstances and it doesn't make you feel good either. It just makes you feel helpless. And maybe even a little bit on a 'higher level...

We all know that we react when things happen in our lives. We interpret what it means when someone doesn't text back or when someone's words or tone is not what we expect or when their actions don't make sense to us. But how much of our interpretations come from our own stories? The ones that lie underneath and come from the stories that we heard and learned growing up: from our fam...

'And' can be one of those powerful little words that can change the way that you talk to others, talk to yourself, and enable true understanding, validation, and set and hold boundaries. That's a big promise for such a little word! This is an episode that is packed with specific examples so that you can walk away and begin using this little trick right away. It's one of my favo...

Have you ever found yourself in a situation in which you are in a crowd? Maybe it's not even a crowd of strangers, but people that you like or love, but it's either too loud, too angry, too chaotic for you to feel calm, safe, and comfortable? If you are ever around anyone else's negative energy, then listen to this episode to begin to think about the practical steps that you would n...

Everyone needs a balance of things in their life to make sure that you feel good, that you are taking care of yourself, and that you are creating an environment for yourself in which you can thrive. We are each so individual and we are going to look at why your personal pie chart of categories cannot be copied from someone else. One size does not fit all and you will learn how to create the person...

When you have wanted to drop a few pounds in the past, how have you gone about putting together your own personal plan? My guess is that you might have done what a lot of us have done. We started out by looking at all of the choices of diets that are out there so that we know what to do. I am going to tell you this week why that strategy never seems to really work for us. There is a much better wa...

Active Listening has been around for a very long time. We have all heard of it and you might even know the steps. But have you ever spent a significant amount of time practicing them? Practiced them until it feel more natural? If you have, then you have gotten to the other side of this to be able to witness and feel the magic that is there. Let's talk through how a practice, as simple as Acti...

You have heard the saying "Show me your friends, and I will show you your future", or "I will tell you who you are". We are going to take a look at your closest friendships and do some reflections on them and on the influence that they have on you. What do your friends show others about your core values? And if this isn't the area of your life that is really clicking for y...

Have you ever heard of the terms Carb Cycling, Metabolic Confusion, or Macro-nutrients? If you have but you aren't really sure what they are all about or how they relate to each other, then we are going to take a little crash course into the basics. It won't be a deep dive into every concept but just enough to give you what you need to know in case you want to try this out for yourself....

Let's talk about what is left on your list of brand-new habits that you want to start. Or you are working on starting them. Maybe you even do them once in a while, but not yet regularly. Let's consider why using accountability and raising the importance of starting those to an emergency in your life just might be the ticket to living a satisfying and fulfilling life. Once you listen to t...

Have you heard of Gretchen Rubin's Book, The Four Tendencies ? If you haven't, I will give you a quick re-cap and this week we will talk about what it is like to be the tendency that is the MOST common- that of The Obliger. If you are an Obliger like I am, you will hear about the number one tip that you can put into your life to embrace this tendency and to make it work for you, rather t...

I know- you've heard it... fruits and vegetables are good for the diet. Plant-based eating is good for your gut health. Good gut health is the key to lots of all-around health. But what do we do when we don't want to completely change the way that we are eating? How can we make it feel easier? You have come to the right place if you want to know how to 'sneak it in' and not rea...

How is your New Year going? Many of us have begun some new habits and already by week 3 of January, it is not as exciting and fun as it felt on Week 1. Sometimes we already feel like we are juggling too much and that familiar feeling of overwhelm creeps in. What's a girl to do? Tune in for some practical tips that you can put into place today. 

Did you realize that MOST of what we do in a day, in a week, throughout the year are our established habit actions? We do have some variety in our lives, but even when an event comes up that we attend, or we go on a date, or see family, our behavior is largely based on our habitual behavior in those situations. When we begin a new habit, when is it actually considered to be a habit? We are going t...

There are so many sayings around telling us to live a big life and to chase our dreams and never to give up until we get to exactly what it is that we want. After all, we don't want to have any regrets, right? This week we are going to explore the idea of what it means to actually live a smaller version of that life and a way that we can do that and end up with more satisfaction, gratitude an...

It's that time again. Many of us will be sitting down to write our New Year's Resolutions. I have a different approach for you this year. Before you begin making yourself promises that will be abandoned within the first few weeks, consider making some goals that are sure to work for you. I will talk about the key factor that you should think about so that you can start the New Year off i...

What are the songs and the bands and the artists that really get your blood pumping? We all have favorite types of music and this week we will dive in to why your favorites are your favorites. And more importantly, how can you use your favorite music, both the old favorites and new ones that you can discover, to help you to create new habits and routines in your life? We will take a look at the sc...

As we develop new skills in ourselves, how often do we begin by sitting and relaxing, closing our eyes and taking some breaths. We do it with meditating, with praying, with thinking or calming down. Let's take a look at the two books that I am currently reading to see how slowing down helps with developing two new skills: one from each book. And we will talk about how you can relate this to y...

What are your thoughts on hypnosis? What about self-hypnosis? Some may by more familiar with this than others, but I bet that most people do not currently have this tool as a part of their daily life. But, what if there is something there that you might be missing out on? Come along with me as I share my thoughts from the book that I am reading, The Self-Hypnosis Diet by Steven and Joy Gurgevich....

What are the things that you do consistently in your life? I bet that you have other things that you wish that you did more consistently. Have you ever started some new habits and then had them fall off when you didn't keep them up perfectly? Let's take a look at the difference between consistency and perfection and get a big clue to what is holding you back from starting some of those n...