Until you lose your health, do you really truly value it and nurture it? Try this little exercise:
Can you imagine nearly losing it all? What do you think of when I ask that? Did you think of money or you think of health?
Imagine you’ve got these three main components of your life divided:
You had to give one up?
Then the next day you had to give me one more which would it be?
After nearly losing her life in 2013 and spending almost half a million dollars to get it back, Krisstina Wise is changing the world again by inspiring others to build extraordinary wealth and optimal health.
By sharing her extreme successes and abysmal failures, Krisstina reveals the elusive secrets of the uber wealthy (and why health is where to invest first). Through cutting-edge, research-based education, access to the world’s top wealth strategists and doctors, Krisstina is helping millions each year discover the true path to wealth, health, and happiness.
You can find Krisstina on her WealthyWellthy Life podcast, her free weekly Millionaire Masterclass, and on her website at WealthyWellthy.Life.
“My body is my number one asset.”
Use Flipping50 for a special podcast listener discount
Are you starting over after 50? Whether you choose it or it chooses you, starting over can be the best thing that ever happened. This episode is all about unwelcome changes followed by an exciting ride still unfolding for guest Lisa Hoffman.
Lisa answered a call to help demonstrate exercises on a news station in Washington, D.C. That’s how we met. I wanted to share her story with you. If you’re in a tough spot, and changes are happening to you that you didn’t plan for, this is for you.
Lisa Hoffmann is a divorced 47-year-old Washington, DC native. Former Real Estate Title Insurance Accountant turned Model, Actress and Writer. Some of her projects include, Devils Deal and Drifters both independent short films she co-wrote and produced, released in 2017, Television print and video promotional appearances.
She’s been acting in several indie films all shot in the DC area as well as a few television miniseries that will be released sometime in 2020. Spokesperson for big names like Fitbit as well as working on her book called “Fly Birdie Fly” release date to be determined.
What was it like starting over midlife? We talk about it all.
23:24- 25:05 CBD for Life
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Are YOU starting over with exercise? This is for you!
Have you ever set a New Year’s Resolution? Or set a weight or a performance goal? Setting goals is a process. If you’ve ever been inspired to or forced to (I taught a health studies course for years, so that is for my students) … and if you’ve ever wondered, why you didn’t follow through or why you quit… then this episode is for you.
If you’re listening at the start of the New Year when I created this episode and setting goals for a new year that’s healthier, lighter, fitter, happier, more prosperous, or full of love you’re going to find this fascinating. Whether you’re just about to set goals or you’ve already set goals my hope for you is that setting goals is easier, effortless, and that they work for you better after this.
As I release this episode STRONGER I my 12 week program is launching. In every program I like to think that I’ve helped reduce some of the questions about goals make sense when it comes to the how do I do it? For instance if you want to be more toned, loss some of the belly fat specifically, or just overall weight, or you want to sleep better – all things that the right hormone balancing exercise plan can provide, how much and how often do you do? I take care of that. So if you know what you want and you’re still in search of the how to do it, I’ve got you covered. But you’ve only got a few days literally so register right now. If you’re coming later, the doors open a few times a year, and you can be the first to know when it opens again.
I’ve studied the science of behavior change for over 30 years. Including the stages of change, the so-called S.M.A.R.T. goals, and look back at all the goal setting my clients, university students, and the fitness instructors and trainers I’ve worked with in over 35 years and include my own personal experience having gone from someone who hated running in high school to someone who majored in exercise sciences and has completed many marathons and Ironman triathlons
Did you know that SMART goals originated in 1981 in an article by George T. Doran in Management Review.
This is one of those things that should inspire you to do anything that might be on your goal list. If he can do it so can you. The question is… is there any scientific proof that a SMART goal actually works? When was it adopted by health and fitness?
Indeed, teaching goal setting has become a staple of coaches and trainers and health educators. Yet, goal attaining isn’t actually any research showing SMART goals are more successful.
Despite decades of use there is little or no scientific data that the SMART goal formula either increases goal-setting behavior or produces better results than goal setting without using the SMART formula.
I’d been teaching SMART goals for a decade and a half – in fact as part of curriculum at Iowa State University and I began about 20 years ago to include my observation and opinion that SMART goals alone were dumb.
The SMART stand for Specific Measureable, Attainable, Realistic, and Time.
So let me break those each down a little.
S for specific I would definitely agree with.
If you want to be in better shape or exercise more those goals are pretty illusive.
To make them more specific you would define what better shape is for you. Do you want to be faster, stronger, have a better body composition (less fat, more muscle)?
If its exercise more, then consider your habits in the recent past? Say, instead of averaging your 2 times a week exercise sessions, your goal is to exercise 5 days a week. Now you’ve nailed a specific goal.
But I also gave you two different type of examples. Better shape is an outcome goal, and exercise more is an action goal. Which one do you think is easier to control? You can set both, but I encourage you to definitely set your action goals.
M stands for measureable. And we just did that too for exercise more. But for better shape you have to choose if it’s that you want better body composition then you’d measure your percent body fat and body muscle right now. (which by the way I recommend all of our program participants do – STRONGER I participants have to do it to access their videos!)
A traditionally stands for attainable, within a time frame. So you wouldn’t want to say go to the gym every single day this year. Never eat sugar this year.
The other A that I often used is the actions. So rather than the outcome goals of improving body composition (less fat, more muscle) the actions are:
Lift weights 2x a week for major muscles
Do more interval training and less endurance exercise
Include high quality protein at 3 meals a day
R originally was realistic. But that one I challenge. How excited are you about a realistic goal?
Should You Set Realistic or Exciting Goals?
Should you only reach for examples of what you’ve seen before? Then who would ever have broken the record for running a faster mile or built an airplane or become a president of color?
R can and should be relevant. I think that’s obvious but if it isn’t something you want and it’s relevant to you, why bother right? But when it was a business goal or you’re setting for a team like I do for personal training departments or solo trainers, this is definitely important.
T stands for time. In this case, even if it’s a year when you’re going to measure again, I’d suggest you set monthly goals to measure your body composition and weekly to measure your action goals.
That’s a quick description of setting goals and how you’d fit them under SMART. Hopefully, that helps you understand how to focus on those goals you might be setting.
Before I dive into the second half of this episode, I want to thank CBD for Life for sponsoring this episode. If you’ve ever experienced a little soreness after a workout, you know you’ve got a little inflammation going on. After taking a full month off of anything but recovery workouts since my triathlon when I started back I definitely got sore. CBD for Life rubs have been amazing to get my hips and glutes feeling more comfortable. I even gifted some to my 93-year old mom for her lower back. I care about what’s in the products I put on and love that there are none of the toxins in their products – only the body rebalancing things I do want. I’ll link to CBD for Life in the show notes and add the special Flipping50 link where listeners can try it for less. The lavender rub is my favorite.
Since we know that there’s no data proving that using SMART goals is better than any other method, make sure that if you use it, it works for you!
The best thing the acronym SMART has going for it is that it’s memorable. SMART. We all know it.
But the system itself should show you anything is possible. This was born out of an article… a system or method born out of the mind of a man with an idea. A perfect example of an exciting perspective not a realistic one.
There are several things missing from SMART goals. The first thing missing is emotion. SMART goals are logical. Fitness and health goals are usually emotional when they’re followed through on.
There should be urgency.
You want it and you don’t want to wait. You are not motivated you are committed. Sharing goals and getting support for those goals is crucial.
There are components of goal setting that you must consider related to whether we’re talking about getting there vs. the trip there. Are you setting goals based on the end result you want or are you setting the actions to get there?
I suggest that you first set a powerful end transformation. Do it without your logical brain or the little voice in your head interrupting you telling you:
So stifle those thoughts for now. You’re only dreaming about what would be so amazing you woke up in the morning loving the life you live and the skin you’re in. Turn off your logical brain for a few minutes.
Make sure you’ve not left these 3 things out. Sure writing down your goals is a part of making them more effective. But that’s still a logical simple task. How you write them down and what you’re thinking will make those goals far more likely to be goals you will follow through on.
Watch videos of athletes or others doing expertly what it is you want to do. Collect images of those you want to emulate. You have to see it done perfectly before you can do it perfectly.
Mental rehearsal was something I learned about in the 80’s. It was used by athletes and employed by sports psychologists. One of my favorites was William P. Morgan of the University of Wisconsin. He was the first to connect the antidepressant effects of exercise and sport, which was the start of associating mental health and exercise.
It was used by athletes who traveled long distances to competition without days ahead of the actual competition to practice once they arrived. It was used by athletes who were injured. There was no difference between those tennis athletes who mentally rehearsed a perfect serve or golfers who mentally rehearsed the perfect chip than those who physically did it.
I want to point out here that no great athlete or business person focuses on what they don’t want. They don’t focus on missing the shot, or even avoiding the pond or sand trap, or on losing the sale. They focus on the ball landing perfectly in the exact spot they want it then rolling to a stop in the exact spot the hole is in. They focus on making the sale or a better sale.
Think about anyone who is good at something. It can be anything… cooking, baking, decorating, drawing, running, basketball. Who comes to mind for you?
I can easily think about the golfers in my life. My step dad and my son both are such perfect examples of this. Not only did they spend time practicing the sport. When they weren’t they were reading Golf Digest, watching golf’s greats on TV, and consuming everything golf that they could. They thought about themselves as golfers.
My 15-year old began to wear collared shirts more than t-shirts. Any sport that can get a high school boy to comfortably wear a pink shirt was OK with me. He became a golfer.
So there are three common denominators I walk both my private clients and group programs through. Here they are if you want to crush your 2020 goal setting and goal getting. From seeing the vision…
There must be emotion in the goals and the transformation you want. This is the second step but it’s the absolute most important part of what it is you will do.
One of the biggest challenges the SMART goals have in health and fitness is that they’re void of emotion. The process is logical. That can work for a business – so long as the employees are emotional about what they need to do and why – but it’s not very helpful in fitness.
The success of mental rehearsal involved feeling in your body. You needed not just to see a picture in your mind of someone or yourself swinging a golf club perfectly. You needed to feel the club in your hand and the texture of the grip as you laid your left hand and right hand together to align the perfect grip. You felt the club in the air just above the ground.
If you can create strong feelings inside your body when you think about what it is you really want you can trick your brain. If you repeat the experience of those feelings and imagine what it is you want so clearly, frequently your brain will begin to respond as if it’s reality.
When that happens the brain sends signals to your cells and physically begins to make that come true.
It’s proven in what’s widely known now as the placebo effect. You can get results based on the belief what you’re doing will get results. Now, those actions have to be in alignment and can’t be counter to your goal for best results.
Act like the transformation has happened. Act and talk “as if.” Behave as if. You, in fact, become someone who has habits of the person you want to become.
If you’re listening and you’ve had a goal, a repeating goal for quite some time, the problem isn’t what you might think. The problem isn’t motivation or discipline. It is most likely that it doesn’t excite you.
If you want to lose weight and then you think life will be great there’s probably more emotion tied to the frustration of weight gain than there is to the joy of being at your optimal weight. You may need to ask, what do you really want to change? How is this really going to change your life?
You may also have some negative feelings around wanting that weight loss. If you see it as a vanity thing and that goes against your first nature being to serve others and get things done it’s not congruent enough with who you are.
So shifting a weight loss goal to… I want to be more intimate with my partner and more confident initiating intimacy and getting that part of our life back on track.
I want to have more energy and focus to accomplish the career goals I have and still have time for myself instead of being exhausted. I want to plan trips and adventures over the weekends instead of recovering from work.
Then you have to do a check in with whether you’re focused on the negatives of what you don’t want or the positive feelings of what you do.
One woman was so focused on weight she wants to lose its all she thought about. She thinks about the negative emotions related to the weight she doesn’t like. She thinks about what she’s doing wrong. She thinks about what else she can try.
She’s got only negative emotion about what she doesn’t want.
Based on the process of feeling the transformation so strongly the “as if” part is what makes your brain interpret this as your new reality. It goes about figuring out how to make it happen.
So yes, you still need to pick up the weights and get breathless doing those intervals. You’ll just be creating something bigger that lasts longer than a 20-minute workout.
And if you string together more meaningful workouts you’ll find setting goals far more effective. It’s not just a process you go through at the beginning of a year, or week, or quarter.
It really helps!
CBD for Life [use code: Flipping50]
It’s an annual tradition to do a top 10 most popular podcast episodes list. So here’s the 2019 edition just in time for you to launch your 2020. These are based on the number of downloads.
At the end of this post, leave a comment about what you’d love to hear more of in 2020. I’d love to hear from you about what topics are most important to you in 2020.
What would you love to learn more about? Is there something that still confuses you? What interests and excites you? How can I help you? What’s challenging to you right now?
Link to all of the most popular podcasts of 2019 and subscribe in iTunes by clicking here or link to the show notes with any of the titles below.[I would truly appreciate your rating and comment in iTunes. It really helps our show grow and share the importance of positive and proven science in this second half!]
Here they are in a Letterman-style countdown to the #1 top podcast of 2019.
So no secrets this episode with Growing Bolder founder Marc Middleton is one of my favorites of the year. I love everything the folks at GB stand for and if you’re not already, highly recommend you follow them too!
There’s going to be much more evidence in 2020 that your mindset is pliable. Whatever you believe right now has gotten you here. It led to the habits you have. And we know it influences your physical body. So dive into this short podcast about 5 different mindsets to see if you default to one that might be holding you back.
Explore possible reasons you try to exercise and eat right but it’s not working. There’s no judgment or blame. It’s not you and something you’re doing wrong. But it might be that you’ve been led to believe the wrong thing at some point in your life and you don’t know it. This episode is about hope and help.
Are you registered for a 2020 program that is going to flip your metabolism, confidence, and optimal aging into this next decade better!? STRONGER I is open as I post… but it’s closing and only opens a few times a year. Click here.
Next up is an interview with Dr. Brooke Kalanick about her new book was the focus of this episode. She is definitely talking the Flipping 50 language. Much of the episode (and the book) reviews so many of the topics we cover all year at Flipping 50. Yet, there’s a couple nuggets of content that may give you insight to a challenge you’ve been struggling with you don’t hear a lot about.
Maybe it was you, maybe your partner, but this interview with my friend Susan Bratton is a hot one! Libido is one of the regular topics here at Flipping 50 and we dive right into it, no apologies. If you have children in the car, you might want to wait to listen later.
Actually, this is one of those topics we’ll come back to as science discovers more. I share 5 contributing factors to cellulite. I add at least six things that support you in reducing the appearance of cellulite. This continues to be a topic since as estrogen drops your skin changes. You’re not doomed though!
Ah, the bingo wings win again. If that’s a spot you’d love to target I address it here in a podcast of all places, and provided a cheat sheet in this episode’s show notes and a video that explains how to get started. You can do these all at home!
So this episode explores 10 more recent studies about the combination of strength training and protein in your life. From metabolism to decreasing risk of frailty that lead to falls and early death it’s all in here. If you’re curious about why I opted to carry a clean protein product after saying I never would for 30 years? It’s in here. I love science and demand it and so do you.
If you’ve been following trends and fads and you’re frustrated with results, it’s time to let science point you in the right direction. For that reason, the studies I pull and share are all about you, featuring women just like you.
So it’s definitely that time of year! This episode hit at just the right time last year too and metabolism is always going to be a factor in this second half. In an interview episode one of our favorite (yours and mine both) interviewees is back! We talk new book, but most importantly new metabolism thinking for you!
The number one most popular podcast of 2019 was all about core. Why isn’t your core working? How can you turn it around? What exercises are best? What core exercises are worst? I answer it all in this episode. Get a free cheat sheet in this episode too (and save it on your device so you can click the live links to video demonstrations!)
So there you have it! Our listener votes for most popular Flipping 50 podcasts of 2020.
I’d love to hear from you! Please leave a comment!
Are you bloated? Feeling fluffy? We’re talking about why today. The ever changing hormone game makes gut health quite a ride. My guest has so many good tips and tidbits that you’ll probably come back to this one!
My guest today is Sarah Greenfield is a Functional Dietitian and Founder of the Fearless Fig. She is a gut health expert and poop aficionado with a strong passion for helping women heal their gut. She works with her clients to change they way they think about health, identify root cause of health imbalances (like feeling bloated) and provide the education and tools needed to make a long-lasting change. Sarah has been featured on Buzzfeed, Men’s Health, Self, and Tedx Talk.
Questions we covered in this episode:
Connect with Sarah on social media
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This episode is more evidence that others have figured it out and you can too. Nutritional therapist Nicki Williams has changed her life since discovering how to change her own life.
Nicki Williams is a qualified Nutritional Therapist, author, speaker and founder of Happy Hormones for Life, helping women over 40 to get back to their absolute best – slimmer, energized, more productive and in full control of their hormones!
After failing to find any medical help for her symptoms of exhaustion, weight gain and hormone issues herself in her early 40’s, she discovered that she could turn things around using diet, lifestyle and natural supplements.
She went on to qualify as a nutritional therapist and hormone expert, and now helps women all over the world with her online programs, hormone testing, workshops and individual and group coaching.
She has recently published her first book,
It’s not you, it’s your hormones; The essential guide for women over 40 to fight fat, fatigue and hormone havoc.
She is the editor at Happy Hormones Magazine. Tell us about.
Free Hormone Balancing Guide: https://happyhormonesforlife.com/free-guide
How would you love to enjoy all of your favorite foods full of flavor and still enjoy good- if not excellent health? The secret is no secret – it’s the Mediterranean diet, and my guest on this episode wrote the book literally on how and why it’s such a winner for heart health, and optimizing weight during menopause and beyond.
Steven Masley, MD, FAHA, FACN, FAAFP, CNS
Steven Masley MD is a physician, nutritionist, author, trained-chef, European sailboat captain, and the creator of the #1 all-time health program for Public Television, 30 Days to a Younger Heart.
He is a fellow with the American Heart Association and the American College of Nutrition, plus he is an Affiliate Clinical Associate Professor at the University of South Florida.
He has published several books and his latest is The Mediterranean Method. He has appeared on over 700 media interviews, including public television, The Today Show, and the Discovery Channel.
Buy your copy between now and the end of January, and get free cooking video classes!!
Use the following link: https://drmasley.com/mediterranean-method-book-order/
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In this episode we’re exploring whether mold could be to blame for your weight gain. I don’t know if that’s true for you, but it might be causing my weight gain!
I share my backstory from nearly a year ago right now when a septic tank back up started a spiral of a year
2:13 CBD for Life
Dr. Ann Shippy is on a mission to educate and help people across the world live the healthiest, most optimal lives possible using cutting-edge science, research and genetic information to find and treat root causes–not just symptoms–of illness.
Specializing in environmental toxicity, preconception and reproductive wellness, and mold exposure, Dr. Shippy has designed life-altering treatments and protocols for her patients using epigenetic information (the study of DNA expression) and the human body’s incredible ability to express or repress helpful or detrimental genes, as well as prevent, heal and even reverse certain illnesses.
After a decade of working as an IBM engineer, her challenging experience with traditional medicine motivated her to search for her own health answers, so she left engineering to attend the University of Texas Medical School.
Shippy is Board Certified in Internal Medicine and a certified Functional Medicine physician with a thriving practice in Austin, Texas. She is also the author of two books and is currently working on a third.
She believes that we can Get Better With Age™ and everyone deserves to live well. #everylifewell #everybabywell
1) How much overlap is there between symptoms of mold and menopause?
2) What other symptoms are missed by people who have mold toxins and don’t know it?
3) What do you do when you’re exposed and know it?
4) Could mold be related to weight gain?
5) and how is it the ability to make more fat is lucky?
Wonder if your weight gain might be mold?
You can download Dr. Shippy’s “Could It Be Mold?” fact sheet at www.AnnShippyMD.com/mold
https://CBDforlife.com/us Save 20% with Flipping50
Dr. Shippy’s book is available on Amazon
Every Monday is “moldy Monday” on her social media channels with tips you can use for staying well
Exercising? Need a restart? Join me and let’s do this together!
This post is all about interval training workouts you can do during the holidays (and busy times any year) and why they work. I’m sharing my Interval Training guide that includes 7 workouts, plus two little travel workouts you can do without equipment in a hotel room or in the guest room before your hosts even wake up. You can overdo a good thing though, so if you’re an overachiever, listen all the way through!
–Before we dive in though….
This episode is sponsored by CBD For Life.
You can get 20% off as a Flipping 50 listener by using Flipping50 at checkout.
Short on time? Lucky you!
It just might save you from yourself! Any self-respecting woman over 50 almost can’t help herself from exercising in a way that will make her feel worse not better.
What I mean by that is this: you can likely remember the day when you went to hour-long aerobics classes and then did more time on the cardio equipment. The longer you worked out the more fit you would get, or so you thought. That was just the thought of the day when it comes to fitness. More is better.
Having just recently finished Ironman Cozumel I am happy to be doing 20 minutes of exercise a day this month. And so is my body. Too much cardio causes inflammation and weight gain especially when you’re in that middle of menopause storm. I’m exhibit A if I’m sharing gory details. I gained 9 lbs. this year during training. Not loving that, and no, it’s not muscle. If you think that more exercise, and more intensity, is the answer, I can assure you that it’s not.
The body will either store more fat or fail to release fat if you’re tipping cortisol. And during the many hormone changes during menopause you’re more susceptible to the negative effects of outside sources of stress, too. In my case mold exposure is probably a big factor for me too – but exposure to toxins can easily effect any of us – and you’ll hear more about that in an upcoming podcast.
Exercise of any type is stress. A reasonable amount of stress for your body is Okay. Too much when considering all else going on in your body (and mind) and you’ll have an extremely hard time losing weight. Less is more when it comes to exercise, and for the woman who wants good results without tons of time to spend, interval training is the answer.
One major mistake women write me every day is that they don’t have time to make exercise a full time job… here’s the good news: that would be a complete mistake! So it’s really important if you seek balance that yes you move, but that you do not exercise for hours a day.
Have you ever been to the Clinique counter? Done the skin test where you slide the bars over your answer in response to questions? Well, similar to that the After 50 Fitness Formula for Women (the formula) is based on the signs and symptoms you’re hormones are messaging you with. They tell us simply what you should be doing, how it’s working, and how to adjust.
A key in the formula is shorter intense workouts. It’s really best to ditch those hour-long classes and runs – even if your head thinks you need them – if it’s not getting results you want, more of it isn’t going to suddenly get better results.
So your holiday craziness from decking the halls to shoveling snow, to shopping (on your feet rather than online) to skiing with the fam and charades at the office party – all count. Don’t wish it away, embrace it!
Back in your 20s or 30’s you may remember then the belief was that if you didn’t have at least 20 minutes it really wasn’t worth it. Plus, all the skinny girls were on the Stairmaster for at least an hour.
If you try that now you’ll probably gain weight not lose it. And be so tired tomorrow you won’t want to get up. Trying to exercise the way you did when you were 20 or 30 is going to make you less fit, feel worse, and potentially make you resistant to weight loss.
The trick? Say a little thank you for that list you’re checking twice this month. All you need is about 20 minutes to get a good interval training session in. Even as little as 10 minutes can be effective.
Don’t forget your copy of my 7 Simple Interval Training Workouts guide in the show notes for episode, so be sure that you visit the show notes where you can download the book directly from the link. Consider it my gift to you this season. If you’re working, you’re wrapping, and doing those intervals you may need a little pampering.
Don’t forget your 20% off code Flipping50 at CBD for Life
There’s no need to worry you don’t have time, or that you can’t get to the gym. There are so many things you can do right at home –even in the smallest of spaces– at home or traveling.
Download your free Intervals Book right here.
Wonder if the activities you’re doing are really best for you? Join me for a free Master Class tomorrow Wed, December 11: “Why Everything You Learned About Exercise May Be a Lie”
Today’s episode is pretty much a health coaching call with me. Unless you actually have coached or are a coach it’s hard to know what to expect and how it works. There’s a little dance between asking, listening, suggesting, and providing homework that will give us data.
You can’t see it all here but you can see how we uncover and I play roles as a fitness expert teaching, as well as asking what’s true. In a next session of course there would be more to go on for the choices my client, in this case, Annette would have to consider.
Then we co-collaborate on next steps. But this is a perfect example of someone maybe like you – who isn’t finding it works any more and how we’d explore data collection to give us some clues about why.
How often have you had a question answered before you knew to ask the question by listening to a conversation?
I’m not talking exactly about eavesdropping but you’re invited to listen to a conversation today between myself and Annette, a brand new Flipping 50 virtual member.
Her questions were so on-target with many of our new members that I wanted to do a live health coaching session with her and let you listen.
You’ll be able to hear as the coaching conversation unfolds, how I pick up on certain important points Annette shares. And if you don’t, that could be huge insight for you on what you want to take a closer look at.
Did you hear how comfortable and valuable coaching can be?
Then two small pieces of homework that could change everything are given. No overwhelm but a concrete way to start moving in a better direction.
Leave a comment below the show notes. Maybe I’ll choose you to be a guest for a complimentary coaching call.