How I'm doing a lot, holding it all and enjoying it.

This week's episode is all about how I'm genuinely enjoying December despite doing a lot and holding it all together.

I know, I know.

It's December.

Surely I should be run ragged, but I'm not.

I'm enjoying it.

And I'm here to tell you how you can too, because it's all about emotional regulation.

In this episode, I talk about -

● What emotional regulation actually means.

● My two main strategies - building resilience long term and parenting myself in the moment.

● Why doing something for you isn't selfish, it's essential for being a better person, parent, partner and business owner.

● The importance of knowing your values and living in alignment with them.

● My in the moment tool for when chaos hits - stepping back, looking at yourself in the third person and asking what you actually need.

Long term strategy - Building resilience

This is about having things in your life that you enjoy, getting out of your mind and into your body, and building up communication tools. For me, I journal every single day, I move my body and I communicate with people I love.

When you do things for you and live in alignment with your values, your resilience is better. You've just got a higher tolerance for things.

In the moment strategy - Parent yourself

When the washing machine is beeping, everyone wants feeding, someone spills something, your WhatsApp is going off and there's so much going on, this is what you do.

Parent yourself.

Step away from yourself and look in at you. Ask yourself, what does this person in front of me need?

Then you do it.

You treat yourself like you're another person. When you objectively see yourself from somewhere else, it's really easy to see what you need.

A note from me

These are my two top tips for actually enjoying this Christmas period. I parent myself in the moment and I build resilience every single day.

I remember that life is meant to be enjoyable. Christmas is a magical time of year. Don't let society and all the events take that away from you.

If this episode has resonated with you, please send me a message over on Instagram or Facebook @coachingwcara .

If you would like to find out your values or regulate your emotions even further with accountability and support, that's what I do in coaching.

Enquire for a January start here.

Thanks for listening.

If you enjoyed this episode, please subscribe and share it on your socials.

Until next time. Thanks team.

This week's episode is all about surviving December without self-sabotaging your efforts.

If you've ever found yourself pressing the f**k it button in December, watching yourself spiral into overwhelm, skipping exercise, overeating and promising yourself you'll sort it all out in January, this episode is for you.

December is busy. 

The magic making, the events, the admin, the Christmas cards, the presents, the work deadlines, the food everywhere, the people pleasing, the perfectionism. 

It's a lot. 

And when overwhelm hits, it's tempting to just give up and tell yourself you'll deal with it all in January.

But we're not doing that this December.

In this episode, I share my 3 top tips to not pressing that button -

• Manage your expectations

Not lower them, manage them.

•  Know your triggers

What tips you over the edge? The dark evenings? Having no time for yourself? A packed schedule with no breathing room? Debbie from the school run?

• Do not leave it to January

Don't push your mental health, nutrition or exercise until January.

If this resonated with you then my Mindful Eating Workshop will too.

It’s perfect for emotional eaters and yo yo dieters.

The Virtual Introduction to Mindful Eating Workshop is on Tuesday 9th and Thursday 11th December at 8pm to 9pm. Come for both nights (or catch the recordings). 

I will make you think and feel differently around food this Christmas. You'll reduce your emotional eating and you won't feel like you need to restrict yourself in January.

Book here.

Thanks for listening.

It’s Not What You Do, It’s How You Do It

This week’s episode of Chatting with Cara is a short but important behind-the-scenes update about how I’m bringing my business into full alignment.

If you’re considering working with me, this episode will give you clarity on what coaching with me looks like going forward.

• Why I’ll only be sharing anonymous feedback from now on
• Why traditional social proof has never felt aligned
• Why I’m now sharing my pricing openly.
• Why alignment matters in how I run my business

This episode doesn't have any deep questions to ask yourself it’s about bringing everything behind the scenes into alignment so your coaching experience feels safe, supportive and clear.

If you would like to book in your *FREE* consultation call just follow the link and book on here.

If you enjoy the podcast, please subscribe so new episodes drop straight into your library, and share the episode on your socials, it really helps the show grow.

You can connect with me on Instagram or Facebook at @coachingwithcara.

You might have heard my little advert for the new Virtual Introduction to Mindful Eating Workshop.

There’s not long till it so if you would like more information and to book on please follow here.

Tuesday 9th and Thursday 11th December (it’s split over two nights)

8-9pm

Google Meet

£45

Book here.

Thank you for listening and until next time, thanks team.

This week on Chatting with Cara, I'm talking about… a coat.

Yes.

Really.

My brand new, below the knee, duvet like coat and what this coat means for my body image.

If you’ve ever avoided oversized clothes because you didn’t want people to think your body looked bigger… or if you’ve ever dressed purely to “flatter,” hide or shrink yourself… this episode is going to land deeply.

It’s not about the coat.

It’s about how we think and feel about our bodies and how freeing it is when we finally stop fighting them.

In this episode I dig into -

• What body image actually is and why it’s about how we feel, not what we look like.
• How we absorbed “hide this / flatter that” messaging from What Not to Wear, magazines and the early 2000s.
• The game-changing realisation that people can see your body anyway coat, cardigan, flattering dress or not.
• The silly poses we all did (hello skinny arm!) to look smaller in photos.
• How body appreciation works (focusing on what your body does for you, not how she looks).
• Why ageing often improves body image.
• The three purposes clothes are meant to serve (“flattering” isn’t one of them).
• How dressing for comfort, warmth and personality helps you become more you.
• Why building positive body image helps you show up brighter, bolder and unapologetically yourself.
• Appreciate your body for what she does, not how she looks.

This week’s homework -

• Wear clothes that fit, have a purpose and show your personality.
  

• Wardrobe audit- 

• Do they fit?

• Do they serve a purpose (warmth, waterproof, practical)?

• Do they express your personality? If not then get them in the charity shop bag, recycle or get them on Vinted.

When you do this consistently, your body image improves, your mindset softens and your life genuinely feels lighter and brighter.

Until next time 

Thanks for listening.

This week on Chatting with Cara I’m diving into one of the most overwhelming and confusing topics out there right now: nutrition advice and the constant noise around what you “should” or “shouldn’t” eat.

If you’ve ever found yourself scrolling through social media wondering “Should I cut out dairy?” or feeling guilty for grabbing a takeaway after a long day, this episode is for you.

In this episode, I cover - 

• Why the world of nutrition feels like the Wild West and how endless conflicting advice leaves you second-guessing every meal.

• How black-and-white thinking around food sets you up for failure and why flexibility, not perfection is key.

• The power of guidelines over food rules and how to find the wiggle room that real life requires.

• How to spot manipulative language in nutrition,  “you should,” “you need to,” “you must” and how to filter out the noise.

• Why it’s time to audit your media feed and unfollow people who don’t know what they are talking about.

• How to build a calmer, more compassionate relationship with food by quieting the chaos and focusing on what actually nourishes you.

  
  

I want you to do three things -

• Follow guidelines and not food rules.

• Listen to people's language around food.

• Do a media audit so anyone who makes you feel like their way is the only way - it’s time to unfollow. (that also goes for Steven Bartlett)
  

If you’re ready to unpick diet culture and the food rules that keep you stuck, join me for my Introduction to Mindful Eating Workshop

• Saturday 15th November

• Flaxmill Maltings, Shrewsbury

• 2–5pm

• £45

• Book here

  
  

If this episode resonates, share it with someone who needs to hear it and connect with me on Instagram or Facebook @coachingwithcara

#coachingwithcara

This week on Chatting with Cara, I’m diving into one of the most eye-opening conversations you can have as a parent, your relationship with your child’s food.

If you’ve ever worried about whether your kids are eating “enough,” felt guilty about giving them “treats” or found yourself saying things like “you can’t have pudding until you eat your veg” then this episode is for you.

In this episode, I cover  -

• Why are you stuck in the “wild west” of children's nutrition advice?
  

• How your own beliefs and habits around food influence your children more than you realise.
  

• The common phrases and conditions parents use around food and how they shape a child’s relationship with eating.
  

• Why kids are naturally intuitive eaters and what happens as they get older.
  

• How to talk about food without guilt, morality or “good” vs “bad” labels.
  

• Why changing your own relationship with food can help your children keep their healthy, intuitive instincts for life.
  

• The role of emotional eating, and how our reactions can teach children how to manage feelings without turning to food.

  
  

I have three questions for you -

• What feelings do you have around food for your child?

• What phases do you repeat to them?

• What conditions do you put on them, if any?

  
  

If you want to explore how to improve your own relationship with food so your children can build a healthier one too, come along to my Introduction to Mindful Eating Workshop.

Saturday 15th November

Flaxmill Maltings - Shrewsbury2–5pm

£45

Book here: https://buy.stripe.com/14A7sK30j9YJh2f93xfAc0j

If this episode resonates, share it with another parent who needs to hear it and connect with me on Instagram or Facebook @coachingwithcara.

#coachingwithcara

This week on Chatting with Cara I’m diving into one of the most powerful mindset shifts you can make when it comes to food and exercise -  unconditional permission to eat.

If you’ve ever checked your smartwatch to “earn” your dinner, skipped pudding because you didn’t do enough steps or felt like you had to “make up” for what you ate, this episode is for you.

• How a hen do in Liverpool revealed how deeply we link food, movement and guilt.
  

• Why fitness trackers and calorie counts can mess with your mindset and why those numbers aren’t even accurate.
  

• The sneaky “earn and burn” cycle that keeps you stuck in all-or-nothing thinking.
  

• What unconditional permission to eat really means and how to start practicing it.
  

• The difference between eating with guilt vs. eating with intention and nourishment.
  

• How to separate food from exercise.
  

If you want to explore how unconditional permission to eat can change your mindset around food and exercise then get yourself booked on my upcoming Introduction to Mindful Eating Workshop

Saturday 15th November

Flaxmill Maltings - Shrewsbury

2-5pm

£45

Book here - https://buy.stripe.com/

If this episode resonates, share it with someone who needs to hear it and connect with me on Instagram or Facebook at @coachingwithcara.

#coachingwithcara

This week on Chatting with Cara, I’m diving into one of the sneakiest things that shapes your relationship with food  - food rules.

If you’ve ever caught yourself thinking “I shouldn’t eat that,” felt guilty about bread or pasta, or skipped foods you actually enjoy because they feel “bad,” this episode is for you.

In this episode, I cover - 

• What food rules really are and how they quietly influence your daily choices.
  

• Where they come from, childhood, diets and social media trends.
  

• The subtle ways restriction hides in your habits (like avoiding soup because it comes with bread).
  

• Why these rules make eating feel complicated and how to simplify it again.
  

• How to start eating intuitively by listening to your body instead of food rules..
  

• The role of emotional regulation and why soothing feelings, not controlling food is the key to real freedom.

  
  

• How my Introduction to Mindful Eating Workshop helps you uncover, unpick and replace your food rules with freedom and awareness.

  
  

If that sounds good then get yourself booked on to the workshop.

Saturday 15th November

Flaxmill Maltings - Shrewsbury

2-5pm

£45

Book here

If this episode resonates, share it with someone who needs to hear it and connect with me on Instagram or Facebook at @coachingwithcara.

#coachingwithcara

This week on Chatting with Cara, I’m diving into one of the most common frustrations I hear from women in my coaching sessions,  why you can read all the self-help books, listen to every podcast, follow all the motivational accounts and still feel stuck.

If you’ve ever had that moment of reading a golden sentence and thinking- 

“That’s me! That’s what I need to do!” only to forget it completely in the chaos of real life then this episode is for you.

In this episode, I cover- 

• Why awareness alone isn’t enough to create change.
  

• The missing link between knowing and doing.
  

• How “all or nothing” thinking stops you from making progress.
  

• What it really means to apply personal growth to your life.
  

• The role of accountability and why going it alone rarely works.
  

• How coaching bridges the gap between theory and real life.

  
  

You’ll learn why personal development feels so frustrating when it stays theoretical and how coaching helps you turn that knowledge into meaningful, lasting change that fits your unique circumstances, lifestyle and responsibilities.

This isn’t just about knowing what to do, it’s about knowing how to actually live it.

If today’s episode resonates, come and explore how coaching can help you apply what you already know and move forward with confidence. 

Fill out this coaching enquiry form and we can get you booked into your free consultation where I will map out how I’m going to help you apply the theory to your life and keep you accountable along the way.

https://docs.google.com/forms/d/e/1FAIpQLSev_YEr7gNPt44lgOICaUPBB9OUdXKPvsOTYobt_4SgmPz3Ag/viewform?usp=sf_link

And if you loved this episode, please share it on your socials and tag me,  I love seeing where you’re listening from!

Connect with me on Instagram or Facebook at @coachingwithcara

#coachingwithcara

When I talk about mindful eating on Chatting with Cara it's always really popular.

So I’m relaunching my Mindful Eating Workshop, because quite frankly the jaw dropping moments that the women had in the first two are just too good to keep to myself.

They were ever so popular and I’ve made this one even better, more comprehensive and I’m adding on a bonus 1-1 call afterwards with myself, so you can chat through what was the breakthrough moment for you and how you can implement the tools and strategies which I will teach you to your own life.

This podcast goes into detail about the workshop, what you can and can’t expect from it.

Drop it a listen and then book on via the link below.

• Saturday 15th November

• 3-5pm

• The Stables @ The Flaxmill Maltings Shrewsbury SY1 2SZ

I look forward to transforming your relationship with food.