🎧 Big Shift Energy – Episode: Get In Bestie, We’re Doing Breath Work Let’s get this shift started!

This week on Big Shift Energy, Amanda is throwing it back to something simple but seriously powerful: your breath. She’s diving deep into intentional breath work—how it changed her life, and how it can totally change yours too.

From dealing with stress to finding your center when the world feels like one big mood swing, Amanda walks us through how breathing on purpose (yep, on purpose) can help you feel more grounded, emotionally chill, and mentally clear. The twist: it can also energize you!

She spills the deets on easy-to-try techniques like the “four in, one out” method—perfect for when life is giving main character energy and you need to stay calm, cool, and collected. She was inspired to add this to her practice after attending Audrey Rose’s Masterclass (see links below). The episode wraps up with celebrating personal wins and the magic of having your hype crew (aka your community).

💫 “Breathing is more than just a rescue.” – Amanda

Contact Info

• Holla at me! Instagram: BigShiftEnergy
• World Wide Web: https://bigshiftenergy.my.canva.site/sillygoose

Connect with Audrey:

• Podcast: Ready To Rise
• Instagram: @helloaudreyrose
  • DM: “Challenge” for a 6-day Self Love and Practices Gift!
• Website: Hello Audrey Rose
• Masterclass: Nervous System Reset - FREE Masterclass:

Silly Goose on the Loose

Shout Out to Grecia! Check out IG for all the amazing SHIFTS she’s up to!

• Instagram: @itsgreciaruiz

🌈 Takeaways:

• Breath work = instant chill zone
• Breathe with intention and take back your power
• Your breath can boost your vibe and bring you back to centeredness
• You are so worth the time it takes to breathe
• Respond, don’t react—breathe first
• It’s easy to sneak breath work into your daily groove
• Celebrate your wins, no matter how tiny ✨

🎧 Sound Bites for the Feels:

• "Let's get this shift started!"
• "Why the hell not try these things?"
• "Breathing is more than just a rescue."
• "This is a really cool option."
• "You are worth the time it takes to breathe."

🕰️ Chapters (CD tracklist energy):

00:00 Kickoff Vibes: Welcome to Big Shift Energy 01:09 Breath of Fresh Start: What Is Intentional Breath Work? 03:53 Why It Matters: Breath Work as Your Secret Weapon 11:11 Inhale, Exhale, Repeat: Techniques to Try (Especially “Four In, One Out”) 18:14 Shift Check: Recap, Real Talk & Reflections 20:34 Celebration Station: Wins, Silly Gooses & Community Love

We’re spinning the wheel and throwing it back with a Best of Wordsmith Roulette episode! In this special highlight reel, Amanda is joined by past powerhouse guests Katilin Anthony and Heather Murillo for a remix of their most iconic and heartfelt Wordsmith Roulette moments.

From redefining overused phrases to reclaiming the language we use on ourselves, this episode is packed with personal insights, poetic hot takes, and pure Big Shift Energy. It’s all about how our words shape our mindset, mood, and momentum—and how we get to choose better ones, every single day.

Contact Info

• Holla at me! Instagram: BigShiftEnergy
• World Wide Web: https://bigshiftenergy.my.canva.site/sillygoose

Connect with Kaitlin:

• https://bigshiftenergy.libsyn.com/embracing-change-reclaiming-freedom-through-metamorphosis-with-kaitlin-anthony
• Goal Slayer Podcast
• Instagram: @TheBeamLife
• The Beam Life Journal: How to Get Unstuck and Be Everything and More in 90 Days

Connect with Heather

• Big Shift Energy: 27 Permission Granted: Choosing Yourself First with Heather MurilloBig Shift Energy: 27 Permission Granted: Choosing Yourself First with Heather Murillo
• Instagram:Heather Murillo | Certified Life Coach (@heathermurillo) • Instagram photos and videos
• Website: Balance Breakthrough - Master Class

🌈 Takeaways:

• Shakeups = glow-ups. Embrace the shift.
• Breath work = instant reboot.
• Your words are spells—choose them with care.
• “Living the dream” hits different when it’s your dream.
• Dream ownership is ✨ main character energy ✨
• It’s cool to just be—present, grounded, content.
• Hard moments = data for growth.
• Surround yourself with hype crew only.
• Celebrate every win like it’s your birthday. 🎉

🎧 Sound Bites for the Feels:

• “I’m living my dream.” -Kaitlin
• “And I know that it's all possible and that I am worthy of my dream too.” -Kaitlin
• “That one word can make a powerful difference.” -Kaitlin
• “I’m finding reasons to smile every single day.” -Amanda
• “I choose not to engage with this.” -Amanda
• “But that doesn't always feel real, right? Just the flip side of things doesn't always feel possible.” -Heather
• “I'm gonna take the control in this situation and advocate for myself.” -Heather
• “And it's kind of like reframing it as something that's happening to you versus something that you are responding to.” -Heather

🕰️ Chapters (CD tracklist energy):

00:00 Welcome to Big Shift Energy 03:01 Breath work & grounding 101 06:01 The truth behind “living the dream” 14:49 Dealing with “I can’t do this” moments 23:53 Perspective flips + mini celebrations

In this episode of Big Shift Energy, Amanda chats with Meredith Mira—career and life purpose coach, educator, and founder of Choice Points Coaching. With over 20 years of experience, including time as a career adviser at Yale, Meredith helps professionals shift career transitions with clarity, strategy, and heart.

They explore Meredith’s path from academia to entrepreneurship, the emotional weight of job loss, and how today’s social and political climate influences our relationship with work. From evaluating employers to staying authentic in digital spaces, this conversation offers a grounded, compassionate take on building a career rooted in purpose.

Takeaways

• The political climate deeply impacts job security and emotional well-being.
• Job loss feels personal—even when it’s not.
• Evaluate your employer—don't just work for someone, work with them.
• Coaches are connectors, helping build client relationships.
• Corporate culture often runs on scarcity—recognize and resist it.
• Reframe emotions by focusing on facts, not fears.
• Language shapes self-worth—choose words that empower.

Contact Info

• Holla at me! Instagram: BigShiftEnergy
• World Wide Web: https://bigshiftenergy.my.canva.site/sillygoose

Connect with Meredith

• Instagram: https://www.instagram.com/choicepointscareercoach/
• Website: https://www.choicepointscoaching.com/
• Free Challenge: 5-day "I Hate My Job" Challenge

Sound Bites

• “The story we tell ourselves is the story that we start to believe.” -Amanda
• “If we can remove that spotlight a little bit and shift it someplace else, we might be able to bring it down a notch, get a little bit more perspective, see what the facts are, reorient our understanding and tell a different story about the situation.” -Meredith
• “Feelings aren’t facts, but they are valid.” -Amanda
• “I'm not saying we need to forgive people for things. I think we can start to make it less about us.” -Meredith

Chapters

00:00 Introduction and Connection

03:56 Mindfulness and Breathing Exercise

54:30 Wordsmith Roulette

59:17 Toot Toot Time

01:09:52 Wrap Up

In this episode, Amanda dives headfirst into the wild world of emotional wellness—yes, the f-word (feelings) are involved. She breaks down how setting boundaries is the ultimate glow-up move and why choosing yourself isn’t selfish, it’s essential. You’ll get a quick reset exercise (no crystals required), some no-fluff truth about what emotional wellness really means, and practical steps that won’t make you roll your eyes. Ready to feel your feelings and not spiral? Grab your feelings and LFG!

Takeaways

• Emotional wellness involves recognizing and accepting your feelings.
• Coping with stress isn’t optional; it’s essential for feeling balanced.
• Healthy connections—with yourself and others—are the foundation of emotional wellness.
• Boundaries protect your peace and help you show up as your best self.
• Choosing yourself is an act of self-respect, not selfishness.
• Let yourself feel before you fix; emotions are valuable information.
• Speak your truth, even if it’s hard—it matters.
• You deserve to feel good and make your mental health a priority.

Contact Info

• Holla at me! Instagram: BigShiftEnergy
• World Wide Web: https://bigshiftenergy.my.canva.site/sillygoose

Silly Goose of the Week

Shout Out to Jen! Check out her pickles and upcoming vendor events.

• Instagram: @perkypicklesllc

Sound Bites

• "Another glow up is to stop abandoning yourself."
• "Invite in your life what you want."
• "Honor your own voice, even if that means your voice is shaking."
• "What if you said what you wanted?"
• "You deserve to feel good."

Hey there! I'm your host, Amanda, and today we're diving deep with the incredible Heather Murillo, who's been on a wild journey of self-discovery since her divorce—talk about a transformation! We're chatting about the badass choice of putting yourself first, juggling tricky relationships, and the all-mighty power of communication. Heather opens up about her path to personal growth and empowerment, showing us how to show up for our kids in new ways. We'll be embracing life's twists, reconnecting with that playful inner child, and exploring how the process fuels both personal and professional growth. We're tackling imposter syndrome head-on, figuring out what makes a life coach truly epic, and flipping negative thoughts on their heads. Plus, we're celebrating those tiny victories and learning why discipline totally kicks motivation's butt when it comes to crushing goals. Let's get into it!

Takeaways

• Choosing yourself is a powerful act of self-love.
• Relationships can end without being failures.
• Exploring new experiences can reignite passion in relationships.
• Empowerment comes from recognizing your own capabilities. The process is more important than the outcome.
• Imposter syndrome can be viewed as trying on a new role.
• You don't need all the answers to start your journey.
• Choosing your response empowers you in challenging situations.
• Discipline is more reliable than motivation for achieving goals.
• Celebrating small wins is essential for personal growth.

Contact Info

• Holla at me! Instagram: BigShiftEnergy
• World Wide Web: https://bigshiftenergy.my.canva.site/sillygoose

Connect with Heather

• Instagram:Heather Murillo | Certified Life Coach (@heathermurillo) • Instagram photos and videos
• Website: Balance Breakthrough - Master Class

Sound Bites

• "You get to do it differently." -Amanda
• "Go take some partner acrobatics classes." -Heather
• "It's not just about faking it till you make it." -Amanda
• "You don't have to have all the answers to start." -Heather
• "Discipline will get you places." -Amanda
• "You're way more confident, capable than you ever could tell.” -Heather

Chapters

00:00 Welcome to Big Shift Energy

01:25 Introducing Heather Murillo

03:51 Deep Breathing and Centering

06:04 Heather's Journey of Transformation

12:02 Choosing Happiness and Self-Discovery

18:44 Reflections on Relationships and Divorce

24:06 Connecting with Inner Child

27:29 Empowerment and Confidence

29:12 Navigating Relationship Challenges

34:19 Communication in Relationships

36:10 The Process Over the Outcome

38:02 Shifts in Confidence and Coaching

41:30 Embracing Authenticity and Imposter Syndrome

45:52 Qualities of a Great Life Coach

51:40 Wordsmith Roulette: Reframing Negative Thoughts

01:04:09 Toot Toot Time

In this episode of Big Shift Energy, your host, Amanda , dives into what truly makes us feel amazing and how we can all grow personally. We're talking about the magic of breath work, those important self check-ins, and figuring out which tools really work for us. And let’s talk about journaling—it can be your best buddy for tracking progress. Remember to celebrate those victories! It's not about being perfect, but embracing the wild ride of learning and self-improvement. Let's lean into it!

Takeaways

• Breath work can empower and shift your mindset.
• Taking intentional time for yourself can make a difference.
• Regular check-ins can help assess your growth.
• Accountability partners can support your journey without giving feedback.
• Small steps are important in the learning process.
• Embrace mis-takes as part of the learning journey.

Contact Info

• Holla at me! Instagram: BigShiftEnergy
• World Wide Web: https://bigshiftenergy.my.canva.site/sillygoose

Sound Bites

• "Just because something doesn't work, doesn't mean that it's not working for you."
• "Perfect does not exist."
• "Decisions are forward movement, even if that means staying exactly where you are."
• "Celebrate your wins, big or small."

Silly Goose of the Week

Shout Out to Katherine Merryman! Check out her upcoming performances AND the episode we recorded together.

• Instagram: @thecatalystvoice
• 09 Creating Our Own “Opera”tunities with Katherine Merryman Big Shift Energy: 09 Creating Our Own “Opera”tunities with Katherine Merryman
• Website: Katherine Merryman - Professional Vocalist | The Catalyst Voice
• Album: Frauenliebe und Leben, Op.42 (Robert Schumann)

Chapters

00:00 Introduction to Feeling Good

02:57 The Power of Breath Work

07:09 Intentional Check-Ins for Growth

14:50 Evaluating Tools and Their Effectiveness

20:23 Journaling for Skill Development

29:46 Celebrating Wins and Announcements

In this episode of Big Shift Energy, Amanda and Mikki discuss personal growth, self-expression through apparel, and the importance of setting boundaries. They explore Mikki's journey of embracing change, the significance of self-care practices like cold plunges, and the mindset shifts necessary for overcoming challenges. The conversation emphasizes the value of small wins and the power of consistency over perfection.

They discuss the challenges of life, the importance of self-care, and the transformative power of language. They explore how to navigate life's ups and downs, the significance of emotional regulation, and the need for affirming language. The discussion also highlights the importance of celebrating small wins and the impact of supportive relationships in personal growth.

Takeaways

• Mistakes are part of the creative process and can lead to growth.
• Setting boundaries is essential for personal well-being.
• Cold plunges help with mental clarity and resilience.
• Mindset shifts are crucial for overcoming challenges.
• Consistency in practice is more important than perfection.
• Language can be transformed to be more affirming and supportive.
• Creating a welcoming space with love and boundaries is essential.
• We can focus on being who we want to be now, not wait till later.

Contact Info

• Holla at me! Instagram: BigShiftEnergy
• World Wide Web: https://bigshiftenergy.my.canva.site/sillygoose

Connect with Mikki

• Instagram: Instagram (@passionthreadsco)
• Website: Passion Threads Co

Sound Bites

• "Be who you want to be now. You don’t have to wait.” -Mikki
• “And what does perfection even mean? Like really when we think about it, it's this idea that we have, right?” -Amanda
• "Life's a challenge, we learn to roll with it." -Mikki
• "When you said roll the dice, I was like, life is like Jumanji. You never know what you're going to roll on the dice." -Amanda
• "Anything you do, you have to practice, right? Whether it’s a cold plunge or working out. It’s practicing doing it right in general so that when you need it you’re able to do it. Not just using the tool in the moment.” - Mikki
• “Only is also a really great place to start.” - Amanda

Chapters

00:00 Introduction and Mindfulness Practice

04:54 Nikki's Shift: Embracing Change and Growth

08:42 The Power of Self-Expression Through Apparel

10:16 Setting Boundaries and Being True to Oneself

13:55 Creative Outlets and Self-Care Practices

16:40 The Benefits of Cold Plunges and Mindfulness

21:31 Mindset Shifts: From Perfection to Consistency

22:22 The Importance of Small Wins and Progress

30:23 Navigating Life's Challenges

33:06 Wordsmith Roulette: Transforming Language

48:01 Celebrating Wins: Toot Toot Time

Welcome back for part 2 of “Feeling Good, Feels Good.” This is where we explore the concept of feeling good, emphasizing the importance of self-reflection and defining what it means to feel good. This episode introduces the idea of gaining clarity and defining what would feel good by using a timeframe as our guide. Amanda's got a fun twist—she's asking everyone to add a square on their bingo card with a move towards financial wellness! The episode wraps up celebrating a listener, Grace Williams with @lovethosevibesbox during TOOT TOOT Time!

Contact Info

• Holla at me! Instagram: BigShiftEnergy
• World Wide Web: https://bigshiftenergy.my.canva.site/sillygoose

Takeaways

• Asking yourself what it takes to feel good is an active shift.
• It's important to get clarity on what feeling good means for you.
• Feeling good looks different by time period and circumstance.
• Defining a timeframe for action helps your brain narrow it’s focus and provide you with tangible options.
• Planning enjoyable activities for the future can enhance your well-being.
• Reflecting on past experiences can guide you now and in the future.

Sound Bites

• "What does it mean for YOU to feel good?"
• "I have equated feeling good to feeling happy, feeling joy. When really that may not be what I feel like I need in that moment."
• “Because if it's not helpful for you right now, it's just an option, right?

Chapters

00:00 Introduction

05:26 Defining What It Means to Feel Good

8:02 The Three Buckets of Feeling Good

19:10 Creating Your Bingo Card Square

26:26 Celebrating Wins and Looking Ahead

Hi friends! It’s Amanda, your host of Big Shift Energy. This episode discusses deeply personal topics of finances, anxiety, depression, and suicide ideation. Please take care of yourself and connect with support when needed - you are worth it and so loved! xx

In this episode of Big Shift Energy, Amanda and Sami discuss the complexities of personal growth, mental health, and financial independence. They explore the challenges of balancing achievement with self-care, the importance of recognizing daily accomplishments, and the journey towards a financially independent life.

Amanda shares her journey towards financial wellness, emphasizing the importance of breaking free from cycles of debt and stress. The discussion also touches on the significance of redefining the meaning of success (and also rest), the complexities of finances in relationships, and the impact of grief on financial decisions. Ultimately, they emphasize the need to live fully in the present and prioritize joy over mere survival.

The conversation also covers redefining rest, financial dynamics in relationships, and grief's impact on finances. They emphasize the value of supportive networks and accountability in reaching financial goals. The conversation concludes with reflections on self-care, joy, and the idea that it's never too late to start anew.

Contact Info

• Holla at me! Instagram: BigShiftEnergy
• World Wide Web: https://bigshiftenergy.my.canva.site/sillygoose

Connect with Sami

• Instagram: Instagram (@asunnysideuplife)and Instagram (@2nd_love_nac)
• Podcast:

• • Spotify: A Sunny Side Up Life Podcast
  • Apple: A Sunny Side Up Life Podcast
  • YouTube: Welcome to A Sunny Side Up Life

• Website: A Sunnyside Up Life

Sound Bites

• "Doing a budget is not about hating your life. It is about like finding joy. And it is about also removing stress." -Sami
• “Because I'm in a time of grief, I need to be consistent with my goals.” -Amanda
• "You start to identify yourself with it... I see people do that a lot with their debt. They don't know who they are unless they're quote unquote broke or struggling or who like that's just, part of your identity after a while. It's scary, change is scary. Even if that current place that you live is really toxic." -Sami
• “While money is a part of our life, it is not our life.” -Amanda
• "People don't play enough. People don't rest enough. And this is why I'm so passionate about teaching people about their money because I want people to play more and rest more and take more vacations and not work until they literally die." -Sami
• “You don't have to figure it out by yourself. Like you can let other people help you be an adult.” -Amanda

 Chapters

00:00 Introduction to Big Shift Energy

01:22 Real Talk: Trigger Warnings Ahead

09:22 Hobbies and the Overachiever Mindset

14:28 Balancing Relaxation and Ambition

17:22 Mental Health and Daily Wins

22:06 Debt-Free Journey Meets Mental Health

25:54 Facing Struggles and Trauma

31:08 Minimalism and Financial Freedom Adventure

33:01 Living Life Fully

39:06 Cash Flow and Financial Independence

42:58 Overcoming Financial Stress

45:21 Redefining Wealth and Rest

49:59 Finances and Relationship Dynamics

52:51 Grief and Money Goals

56:35 Lessons from Our Parents

01:01:24 Joy Beyond Money

01:04:54 Accountability in Financial Health

01:07:04 Reframing Negative Thoughts

01:21:20 Celebrating Wins and Self-Care

In this episode of Big Shift Energy, Amanda explores the importance of allowing oneself to feel good amidst the chaos of life. She discusses the necessity of joy, the permission to embrace happiness, and the significance of setting boundaries. Amanda emphasizes reframing guilt and anxiety associated with feeling good and encourages listeners to celebrate their micro wins. The episode concludes with practical exercises to help listeners identify what makes them feel good and how to receive joy in their lives.

Takeaways

• Feeling good is a necessity, not a luxury.
• You are allowed to feel good, regardless of external circumstances.
• Reframing guilt is essential for experiencing joy.
• Ask yourself how you can receive joy in the moment.
• Recognize limiting beliefs that hold you back from feeling good.
• You are a total badass, and you deserve to feel good.

Contact Info

• Holla at me! Instagram: BigShiftEnergy
• World Wide Web: https://bigshiftenergy.my.canva.site/sillygoose

Chapters

00:00 Welcome to Big Shift Energy

04:19 The Importance of Feeling Good

09:01 Permission to Feel Good

10:4 Setting Boundaries for Joy

15:20 Reframing Guilt and Anxiety

21:30 Receiving Joy and Celebrating Wins

27:25 Wrap-Up and Next Steps