Wake Up Call

I did a terrible job of telling you something this month. On February 8th the podcast celebrated its THIRD anniversary! Three years has gone by so fast, it's hard to believe. I appreciate each and every one of you for supporting this show. As exciting as this anniversary is, I have to be honest - lately I'm noticing a feeling of being burned out. In the past, I would not have honored this...

It can be an overwhelming feeling when a relationship has lost intimacy.  It can be even harder to figure out how to get it back. Contrary to popular belief, it’s not as simple as having a weekly date night or scheduled sex on the calendar.  We need to understand the type of intimacy we’re seeking (yes, there are different kinds of intimacy, not just sex) and be vulnerable to communicate those nee...

I love personal development work and I'm guessing you do too (since you've found this podcast). Whether it's books, podcasts, and/or working with coaches, focusing on self-improvement can feel expansive and invite growth into your life. But what happens when the excitement of personal development starts to fade? Your favorite podcast doesn't land anymore and you want nothing to do...

Last year, the most listened to episode of the podcast was about how to calm yourself down when you are in an anxious state.  This really stuck with me. It shows me how many of us are still struggling with anxiety and want to know how to feel better.   If you relate to this feeling, I want to let you know something - anxiety doesn’t have to control you.   When I was at the height of my experience...

It’s the new year and with that comes the chatter around goals, resolutions, and making big change in your life.   I don’t know about you, but the “new year, new you” vibe doesn’t resonate with me like it used to.  In fact, I think it’s a bunch of bullshit blocking us from one of the most powerful energies for change out there: self-acceptance. In this episode, I’m chatting with dietitian Kim Task...

Transitions are an inevitable part of life. From excitement (buying a new home, yay!) to stress (moving is so much work!), transitions take us through a huge range of emotions, and the inbetween space can bring tons of uncertainty. Enter our guest, Ashley DuFresne, the CEO & Founder of Authentic Embodiment. In this episode, Ashley will walk us through how to handle life transitions with peace...

We all experience marriage troubles, but we rarely talk about our struggles for fear of shame or judgment. In this episode, Betsy Pake is back on the podcast to lay it all out on the table. She shares her own experience of leaving her marriage and the energetic shift that changed the trajectory of her relationship. Betsy also shares signs to look out for to signal what your next move should be, an...

Do you ever feel like your days are ruled by tasks you feel like you have to do, or should be doing according to other people’s expectations, or according to what the clock says? In this episode, my friend Leanne Knight - a graphic designer and entrepreneur - joins me to unpack how we can take back our time and structure our days with tasks and routines that make us feel more connected to our bodi...

Welcome to the 100th episode of the Wake Up Call Podcast! To celebrate, we’re premiering a new look, new intro and music, and a personal wake up call that’s been on my mind lately! In this episode, I’m sharing how I realized that two goals I’ve had on my list for forever were really just me forcing myself into a version of myself that isn’t actually true to me. Instead, I’m shifting those goals an...

If you’ve ever tried to make a change in your life, but felt stuck and unsure of how to move forward, there’s probably a part of your identity that’s causing that resistance. In this episode, I’m joined by Katie LaCelle to chat about Internal Family Systems - or IFS for short - which is a therapy modality that helps us get curious about all the parts of ourselves to make lasting change and regulat...

After my episode with Matt Thieleman about life coaching versus therapy, I got a lot of great questions about taking those first steps to find a therapist. Therapy is such a great way to work through blocks in your life and learn healthy coping mechanisms for anything you’re struggling with, so in this episode I’m sharing the first steps you can take if you’d like to try therapy, and what to expec...

Raise your hand if you’re a member of the Recovering People Pleasers Club (my hand is in the air!). In this episode, we’re joined by Sara Bybee Fisk, a Master Certified Coach and Instructor who teaches women how to tame the rampant people pleasing, perfectionism, and codependency that is causing them so much frustration and resentment. If you’re ready to release the anxiety and exhaustion that com...

Have you ever felt a shift in how your body feels when you’re experiencing a particular emotion? Sometimes you might experience sensations or pain in your body before you recognize that you’re feeling a particular emotion, and that’s what this episode is all about. Lisa Gilliam , a certified Emotion Code Practitioner, Holistic Nutritionist, and Nutrition Response Therapist, joins us on the podcast...

If you’ve been listening to Wake Up Call since the beginning, you know there are a handful of intentional habits I utilize to manage my anxiety. In this episode, I’m giving a quick overview of my top three anti-anxiety habits, AKA my holy trinity, and how you can incorporate them into your own daily routine. Products mentioned: Oura Ring Eight Sleep   Some key takeaways from this episode include:...

There are some changes coming to the Wake Up Call Podcast… and they’re all good things! This week is a casual chit chat (with a fired up moment in the middle for flavor!) about the new changes coming soon and my ultimate goals and intentions for the podcast. Thank you so much for being a listener of the show, I can’t tell you how much it means to me! If there’s a particular episode of the show tha...

If you’ve ever wondered what a coach actually does and whether or not you could benefit from working with one, this is the episode for you! Several of you listening to this episode are coaches yourselves, but today we’re covering what different coaching engagements look like, and the difference between coaching and therapy. Joining me is Matt Thielemen, a transformational coach, visionary, speaker...

If you’ve ever thought “meditation is not for me, I can’t do it,” you are not alone! Even our guest and energy expert Rachel Hatteberg Walt felt that way until she developed practices that are practical, grounding, and relaxing. I know we can all use more of that in our daily routine, so in this episode, Rachel is busting some meditation myths so you can find your zen in ways that fit your unique...

“Nothing worth having comes easily,” is a phrase we’ve all heard many times before, but does it always ring true? In this episode, I’m exploring an idea that came to me about letting things be easy. We all have natural gifts and strengths, brilliant ideas that come to us in the shower, and even great opportunities that seem to fall into our laps. I think it’s time we really lean into these and let...

Have you ever felt upset or disappointed, then tried to talk yourself into happiness by saying “but I have so much to be grateful for?” In this episode, I’m writing you a big, shiny permission slip to stop minimizing your feelings - it’s ok to not be happy all the time! Our emotions are a powerful tool that tell us what we need in that moment, so instead of explaining them away, let’s name and val...

If you’re a longtime listener of this show, you’re probably - like me! - a big fan of personal development content. But in this episode, I’m sharing how personal development work can be a slippery slope. Working on yourself is an admirable goal, but I’m learning that not only is it okay to sit and be happy with where you are today, it’s a necessary step to our overall growth and development.   Som...

As women, we feel an immense amount of pressure to stay forever young. If you are anything like me and considered injectables, like Botox, this episode is for you. My hope is that this conversation exposes you to information that shows you a different side of a very popular anti-aging treatment so you can make your own decisions based, in fact, not on pressure. I think so often we’re told Botox is...

Have you ever found yourself daydreaming or fantasizing about what it would look like to take a break from your life? I’m talking about not being worried about waking up to your alarm clock, rushing out the door, have more flexibility, freedom, and spaciousness with your time – an adult gap year. It sounds like a dream, right? In this episode, Alana Kilmartin talks about how she’s doing just that....

I’ve shared on the podcast before that I’ve struggled with emotional eating, and I know I’m not alone. In this episode, Stephanie Mara Fox, a Somatic Nutritional Counselor and Mentor, is sharing her expertise on how we can tune into our body’s cues to break our patterns of emotional eating while still giving ourselves comfort and safety. If you struggle with turning to food for comfort, this is th...

How often have you found yourself thinking, I don't have enough time? We all have 24 hours each and every day, so unfortunately, we can't create more of it. In this episode, you’ll learn the importance of changing how we view our time, and I’ll offer you a few things that you can do if you catch yourself in that spiral around time. Product mentioned: Alicia's Journal: Bring Your Shit t...

I don’t know about you, but my inner critic can be loud, pervasive, and, quite honestly, a pain in my ass. So let's talk about our inner critic so we can turn down the volume and start to put it back where it belongs. First, I’ll start with why our inner critic can be hard to spot, and then we’ll talk about beginning the process of externalizing it to see what is fact vs. fiction.  Product men...