The Compassionate Wellness Podcast

Our last episode of 2024! As the year winds down, it’s the perfect time to reflect on your goals. This episode breaks down how coaching can provide clarity, accountability, and support to help you thrive in the new year. SCHEDULE YOUR FREE JUMP START SESSION HERE . For any references from today's episode, view the full show notes. Send me a text! Let's be friends! Connect with me on Inst...

Feeling like the holidays derail your wellness goals? You’re not alone. In this episode, I share a mindset shift to help you move past all-or-nothing thinking. We’ll explore the idea of turning down the volume on your goals instead of turning them off—and why even small efforts can make a big difference. For any references from today's episode, view the full show notes. Schedule your Complime...

There’s a secret ingredient behind every lasting habit—and it’s probably not what you think. In this episode, we explore how your identity shapes your behavior and why aligning your actions with who you want to be makes change feel easier and more sustainable. If you’re ready to make real, lasting change, this one’s for you. For any references from today's episode, view the full show notes. S...

Feeling mentally overloaded? This episode covers four grounding techniques to help you close those mental tabs and find calm in the chaos. For any references from today's episode, view the full show notes. The new year is coming up...want to kickstart your goals? Grab a snack and let's chat! Send me a text! Let's be friends! Connect with me on Instagram @alextreanor.coaching Interes...

BEWARE THIS EPISODE IS HAUNTED... In this episode, we confront the ghosts of diets past — those old rules, restrictions, and guilty feelings that just won’t let go. Learn how to recognize when these ‘ghosts’ are sneaking back into your thoughts and discover practical tips to reconnect with your body’s natural cues. It’s time to break the spell of past dieting and embrace a more intuitive, guilt-fr...

The 50th episode?! In this episode, we explore the powerful shift from trying to fix ourselves to caring for ourselves. Drawing inspiration from lessons learned through caring for dogs, we discuss how nurturing our bodies—just as we nurture others—helps us build trust and love for ourselves, which is key to sustainable wellness. Discover how small acts of self-care can reduce frustration, foster t...

Perfection doesn’t exist in wellness. This episode walks you through three powerful mindset shifts that will help you release the pressure of perfection, focus on progress, and carve out the time you need for sustainable change. For any references from today's episode, view the full show notes. Send me a text! Let's be friends! Connect with me on Instagram @alextreanor.coaching Intereste...

Tune in for a correction from last week's episode! Right after recording, I found myself slipping back into my 'waiting for Monday' mindset, which got me reflecting on how we respond to setbacks. In this episode, I introduce the CTFAR model, a practical self-coaching tool that helped me remember: change happens in the present. This episode will guide you in shifting your mindset so...

If you’ve ever planned to start fresh on Monday, this episode is for you. We discuss how planning can keep you in a loop of inaction and why real change only happens when you start doing something—right now. For any references from today's episode, view the full show notes. Send me a text! Let's be friends! Connect with me on Instagram @alextreanor.coaching Interested in working with me?...

In this episode, we demystify the buzzword ‘gut health’ and explore what it really means for your digestive system and overall well-being. I’m joined by Sadie Hitsky, a registered dietitian and gut health expert, who breaks down the powerful gut-brain connection, how stress directly impacts digestion, and why how you eat could be even more important than what you eat. For any references from today...

INTERESTED IN MY FALL PROMOTION?! CLICK HERE TO GET STARTED Are we all ready for fall or what?! In this episode, we dive into the importance of recognizing the 'season' of life you're in and creating routines that truly support your present self. We'll also explore a new, more flexible definition of consistency—one that ebbs and flows with you, no matter what season you're...

INTERESTED IN MY FALL PROMOTION?! CLICK HERE TO GET STARTED Explore the difference between expectancy and expectations in this episode, and learn how shifting your mindset can bring lasting motivation to your wellness journey. For any references from today's episode, view the full show notes. Send me a text! Let's be friends! Connect with me on Instagram @alextreanor.coaching Interested...

If harsh self-talk is your norm but you worry that going easier on yourself might lead to complacency, today's episode is just what you need. Ginny Stasinski, a health coach and certified yoga teacher, joins me to discuss the mindfulness practice of acceptance—why it's key to growth and how to weave it into your daily life. For any references from today's episode, view the full show...

Tired of following routines that don’t resonate? Learn how transforming your routines into rituals can bring more intention, joy, and fulfillment to your daily life. This episode offers practical tips to help you get started. For any references from today's episode, view the full show notes. Send me a text! Let's be friends! Connect with me on Instagram @alextreanor.coaching Interested i...

A constantly red stoplight taught me to shift from frustration to gratitude, turning a daily frustration into a moment of levity and fun. This episode discusses why our brains focus on problems and how you can train your brain to notice the positives. This simple yet powerful mindset shift is a gamechanger for improving your overall wellness. For any references from today's episode, view the...

Feeling so stressed and overwhelmed that you’re not even sure how to start feeling like yourself again? You may be experiencing burnout. Maggie Ledbetter, certified yoga teacher and movement coach, joins today’s episode to talk about what burnout is and how to navigate your way out of it. Maggie dives into all the physiological details and lays out steps to jumpstart you towards recovery. For any...

“BaBy StEpS aRe ImPoRtAnT”...I knowwww, you’ve heard it before. We all know it’s true, but it doesn’t make them feel any more exciting. In fact,  baby steps can even feel disappointing when we’re working towards BIG goals. Today I’m offering you a simple reframing; a new way to think about baby steps to keep you energizing and progressing towards your goals. For any references from today's ep...

What you track, changes. As much as we may not like it, tracking our behaviors and writing down what we notice makes success way more likely. Unfortunately, many of us have had negative experiences with tracking. Calorie counting and weight monitoring feels defeating, not to mention the fact that neither number tells us much about our health. This episode gives you 5 metrics you can regularly trac...

The first in my new series, Ask a Coach, today’s episode answers the question: How do I know when to push myself to be more active and when to rest? If you’ve ever struggled with listening to your body (and actually understand what it’s saying), this episode is for you. We cover 4 tips to help you decide the best activity to meet your needs in any scenario.  For any references from today's ep...

My Roman empire is figuring out how to untangle health behaviors, such as improving nutrition and being active, from the world of diet culture. This episode dives into the mess that diet culture is and gives you 3 simple non-diety changes you can make today to actually start feeling better and improving your health and well-being.    For any references from today's episode, as well as a full...

Want to be more active but struggling to feel motivated? Know that you function better when you meal plan and have groceries at home but not feeling motivated to do the planning, shopping, etc.? This episode talks about what motivation really is (spoiler alert…it’s not what you think), where it comes from, and how you can make one simple change to feel more motivated.  For any references from toda...

I’m breaking all the coaching rules with this one. SMART goals and habit building are useful tools, but they don’t work for every situation (or with every personality). This episode talks about why I broke up with SMART goals and habit building and what I use instead, both with myself and my clients. If you’re ready to stop “starting again on Monday” and actually stick with your goals, this episod...

"Shouldn’t mindful eating come naturally to me? I don’t have to track my food, right? I can eat anything I want as long as I do it ‘mindfully’." There are A LOT of myths and misconceptions about mindful eating. This week we’re discussing (and debunking!) three of the most common myths so that you can become a more mindful eater. For any references from today's episode, as well as a...

Oh boy, we've got golf analogies this week! This episode explores the ONE major mental shift necessary to stick with your goals so that you actually get results. It’s easy to focus on the outcomes we want, but outcomes only happen when we learn to love the process. I’ve got three tips to get you started! For any references from today's episode, as well as a full transcript, view the full...

WE’RE BACK!! This episode explores the mindfulness concept of the ‘blue sky’. When all we see is clouds, it's hard to remember the blue sky is there. But the more we’re able to pop our heads above the clouds and see the blue sky, the easier it becomes to remember it. Today we’re talking about 3 simple ways you can remember the ‘blue sky’. For any references from today's episode, as well...