Your Inner Vitality

Jess is going to use the analogy of driving to help you identify your past, present and future.  In coaching we honour all moments but do not spend much time in the past.  Just think of it, when you are driving you only take moments to glance at the rear-view mirror. If you were to keep all your focus on that rear-view mirror and not the front windshield than you are certain to get into an acciden...

Join Jess as she walks you through a set visualization meditation. It will uniquely help you find an object that will serve as a reminder of what to release in your life that is no longer serving you and what to preserve that is important. You will set an intention and release stress and tension from your body and mind.  This session will end with curiosity of how your unique object will find its...

Jess is joined with Dr. Nicole Panethere, which is a Naturopathic Doctor. Together in this episode they tackle the myths of what self care is idealized to be.  Hopefully you gain some ideas for your own self care regime and allow yourself the grace to explore new things, even if they are not considered conventional. Nicole shared a quote we realized was from the Dalai Lama, “We are human beings no...

Have you ever caught yourself in the endless monotony of the never-ending checklist? This can be exhausting. Jess will teach you about the importance of balancing in both the Doing and Being (and even help you understand what that actually means). This can influence hidden opportunities for yourself which you never even thought possible. With a little bit of work, using these assessments that she...

Taking a break is so important and many times we wait until we are well overdue.  We often feel like we do not have enough time off, that it goes by too fast or do not have time to take a vacation.  What if you were to change that perspective and did a little dreaming first? Figure out the type of vacation that you need and really want, then find a way to make it possible.  Jess goes through four...

Take a moment with Jess as she helps you set a self care intention for today and guides you through this meditation. During your time together you will focus on your breath and releasing any tension found within your body.  The episodes to follow this bonus track will also be focused on Self Care. If this is a topic you are seeking more insight and support with be sure to check-in every Thursday f...

Jess is joined by Chris Lemig, a transpersonal hypnotherapist, author, and meditation teacher. Prior to pursuing a career in hypnotherapy, he spent several years as a Buddhist monk studying philosophy, meditation, and religiousritual in India and Nepal. He founded True Nature Hypnotherapy where he works with private clients to heal past traumas and create powerful, healthy changes in their lives....

What phase of change are you in right now? Take a journey with Jess to learn more about the 6 Phases of Behavioral Change. In this episode she will share some common obstacles others have gotten caught up in like comparison, and even traits like the overthinker, the sprinter (quick to action), daydreamer and at times a victim. By creating new awareness this will allow you to better maneuver throug...

How do the below three factors affect you and your self talk? Creating Space Letting Go Internal Dialog Jess will walk you through these and along with an activity and reflection to help you create new awareness and to also stop, then replace your negative self talk. This episode will have brief moments of silence to complete your reflection as you go.  By the end of your time together it will pro...

Join Jess as she walks you through a guided meditation, helping set your intention for the day. Throughout this meditation you will have a chance to select a word that resonates with you and create a mantra that will help keep you positive, focused, and grounded.  The episodes to follow this bonus track will also be focused on Self Talk. If this is a topic you are seeking more insight and support...

This is a heavy topic but does need to be given space to talk about as Jess will share some staggering statistics on suicide and her own personal experiences.  Though she will share a bit of her journey, she will move your energy and focus to some really useful tools that can be easily implemented and leave you feeling motivated to try. These tools can be used by anyone struggling and not just wit...

You know how you feel good after doing an act of kindness, there is science behind that. Jess will share that science, along with how it can have a positive impact on your overall health and well being.  If you or someone you know is experiencing stress, depression or anxiety this episode’s challenge is a great way to help lower these levels. Let’s keep the conversation going below. . . Your Inner...

Jess will walk your through the 3 step process to consider when dealing with your stress, depression, and anxiety. 3 Step Process Signs and Symptoms  Triggers Anchors People, places and things can influence our response and triggers. Once you know what these are for you it becomes easier to put anchors in place.  We will explore all of this in more detail together. Let’s keep the conversation goin...

Explore with Jess the reasons why we “people please” and how this may be showing up in your world. You may be surprised. Patterns, people, places, and situations influence how we show up and even . . . how that people pleaser in you comes out. We will also address healthy boundaries and the message you are sending when these are not in place.  For the ones that find saying no being tough, this epi...

Let’s assess your morning and bedtime routine. Whether you are new to this or not, this is a great way to help you anchor for your day to come or to improve your sleep hygiene. Want to create excitement in your routine and ways to make your routine a keeper? Jess has been doing her routines for over 8 years now. She will share some ideas that have worked for her and her clients along with tips to...

These learnings come from her own experiences and what she has seen with her clients and the health and wellness industry over the past decade.  She discusses things like getting clear with the reason you are implementing these habits to celebrating the small wins.  Jess will even encourage in one of the lessons to assess what is not working as it does not always go as planned.  Below is also her...

Join Jess Fraser as she chats about the importance of showing up for yourself so you can show up for others too. It is not always about having to compromise or saying no. Perhaps there's a way you can have it all and be able to show up too? Get to know Jess as she shares a story of her own that helped bring alignment back into her life and happiness too. Let’s keep the conversation going below. ....

Come as you are, we will meet you where you are at. No matter where you are right now it is exactly where you need to be. Allow this to be a safe place for you to explore all that you need to with no judgment but pure curiosity. Let’s get messy together and shake things up. Dust off those dreams and start living them. I will introduce you to other professionals and individuals just like you. Of co...