Climbing with Coach Kiah

In this episode, we’re talking about the problem with affirmations. Affirmations have been a hot topic lately and don’t get me wrong, I believe in the power of affirmations. However, there are some problems with affirmations or our expectations around them. I’ve got a couple tips for you on how to make affirmations work for you and why they might be falling flat. 

In this episode, we’ll chat about:

• Tools to help you approach positive affirmations
• What to do when we don’t believe our affirmations yet
• Unpacking the concept of Confirmation Bias and how we have the power to prove our thoughts (whether positive or negative) to be true

Resources & Links:

• Jon Acuff’s Soundtracks: https://amzn.to/3d8Z7Ex [affiliate link]

• Start a Squarespace site today! [affiliate link]

• Sign up for my email newsletter!

• FREE Habit Tracker

• Check out the Backroad Cowgirls site!

• Shop the Coach Kiah Store. Use code climb10 for 10% off your first purchase!

• Let’s hang out on social media and keep the conversation going! Connect with me on Instagram and Facebook.

Some of the links mentioned are affiliate links, which help to support this podcast at no additional cost to you.

Make sure to hit subscribe so you don’t miss out on future episodes. If you like what you heard, take a moment to leave a 5-star review!

Find the complete show notes here: https://www.coachkiah.com/blog/the-problem-with-affirmations

In today’s episode, I am bringing my friend Kori Dover onto the show. Kori is the California Beef Council's registered dietitian and resident health professional, providing evidence-based education, resources and communication around beef nutrition.

She is also the voice behind GFree Kori, where she explores gluten free and guilt free living as a food lover and mom who happens to also be a registered dietitian with celiac. As Kori says, “there is no one-size-fits-all model in health, nutrition or with food. We create connections, celebrate and honor our cultures with food, and eating well should not leave you unsatisfied and hungry. Most of all, food and eating should not be based on fear."

In this episode, we’ll chat about:

• Kori’s story with Celiac disease and how that has impacted her dietitian journey and relationship with food
• The feeling of being betrayed by your body - for whatever reason - and how to overcome that
• How food is personal and individualized; each body and person is different
• Other ways to measure our health and progress besides our weight

Resources & Links: 

• Visit Kori’s website, GFree Kori
• Connect with Kori on Instagram and Facebook
• Learn more about beef from California Beef Council

• Sign up for my email newsletter!

• FREE Habit Tracker

• Check out the Backroad Cowgirls site!

• Shop the Coach Kiah Store. Use code climb10 for 10% off your first purchase!

• Let’s hang out on social media and keep the conversation going! Connect with me on Instagram and Facebook.

Make sure to hit subscribe so you don’t miss out on future episodes. If you like what you heard, take a moment to leave a 5-star review!

Find the complete show notes here: https://www.coachkiah.com/blog/health-at-every-size

Today’s episode is straight from my journal. Lately as I've been traveling and speaking, I've been doing a lot of self reflection and talking through my thoughts out loud. I’ve been going through a bit of a funk and am finally getting some clarity as I've processed things. Taking the mess in my mind and putting it outside of me - whether that’s through a conversation with someone or onto paper in my journal - has been exactly what I've needed.

In this episode, we’ll chat about:

• Being an enneagram 3 and the gifts and challenges that come with it
• Growth and reflection
• Learning to separate who I am from the titles I wear
• What I would do if no one knew I was doing it

Resources & Links:

• Sign up for my email newsletter!

• Episode 39: Exploring the Enneagram with Terryn Drieling 

• Terryn’s enneagram coaching website

• Episode 46: Creating the Dream While Living the Dream

• FREE Habit Tracker

• Check out the Backroad Cowgirls site!

• Shop the Coach Kiah Store. Use code climb10 for 10% off your first purchase!

• Let’s hang out on social media and keep the conversation going! Connect with me on Instagram and Facebook.

Make sure to hit subscribe so you don’t miss out on future episodes. If you like what you heard, take a moment to leave a 5-star review!

Find the complete show notes here: https://www.coachkiah.com/blog/the-gap-between-here-and-there

Today I’m bringing you my personal development bestie, the beautiful Emily Reuschel. Emily and her husband, Andrew, raise corn, soybeans, cover crops, a few chickens, and two farm kids in West Central Illinois. Emily is an elementary school teacher turned nonprofit leader turned entrepreneur. She is deeply passionate about serving rural women through life coaching, speaking, masterminds, digital content, and her new podcast: Gather in Growth. Emily’s personalized habit challenge, #YouDoYou82, helps women build strong, attainable, and consistent habits to show up for the lives that they love. Her joy list includes red dirt country music, iced americanos, snuggling on the couch with her family, personal growth books, and long runs on rural backroads.

In this episode, we’ll chat about:

• The connection between your personal growth journey and your health journey
• Reframing your mindset that taking care of yourself is not selfish, it’s actually serving others better
• Taking big leaps of faith in our growth journeys - both personally and professionally 
• The power of community

• Visit Emily’s website 

• Check out Emily's podcast, Gather in Growth

• Connect with Emily on Instagram and Facebook

• Sign up for Emily’s free habit challenge, YouDoYou82

• Sign up for the Climb Women’s Retreat!

• FREE Habit Tracker

• Check out the Backroad Cowgirls site!

• Shop the Coach Kiah Store. Use code climb10 for 10% off your first purchase!

• Let’s hang out on social media and keep the conversation going! Connect with me on Instagram and Facebook.

Make sure to hit subscribe so you don’t miss out on future episodes. If you like what you heard, take a moment to leave a 5-star review!

Find the full show notes here: https://www.coachkiah.com/blog/growth-in-community-with-emily-reuschel

Today’s episode is inspired by an unexpected conversation that I had a little while ago when I was in Kentucky. I’ll share a story about the effects we have when we better ourselves and improve our lives in any way, are further reaching than we may ever know.

In this episode, we’ll chat about:

• The small ways you’re showing up for yourself are making a difference; for yourself and for others
• You never realize the impact you’re having on others
• Rethinking how you’re acting and what you’re saying so you’re not passing insecurities and body shaming onto the next generation 
• You deserve all of this regardless of how it affects others
• When you see other people confidently and unapologetically showing up for themselves and living their life… YOU can be that person for other people too!

Resources & Links: 

• Sign up for the Climb Women's Retreat!  https://bit.ly/3OU9lGn
• FREE Habit Tracker: https://bit.ly/3R4J5Ly
• Check out the Backroad Cowgirls site  https://bit.ly/3OWK52s!
• Shop the Coach Kiah Store. Use code climb10 for 10% off your first purchase! https://bit.ly/3yblvnJ 
• Let’s hang out on social media and keep the conversation going! Connect with me on Instagram @coach_kiah and Facebook https://www.facebook.com/coachkiah.

Make sure to hit subscribe so you don’t miss out on future episodes. If you like what you heard, take a moment to leave a 5-star review!

Find the complete show notes here: https://www.coachkiah.com/blog/ripple-effects

In this episode, I have a beautiful guest, Olivia Wickstrom. She’s been exploring ideas and projects that spark her passion for community building and storytelling. Alongside her role as a freelance marketer and business manager, Oliva is the founder of Creating 805, a community for creative entrepreneurs on California’s central coast. When she’s not slinging digital strategies or musing on topics of sobriety and mental health, you’ll find Olivia practicing yoga, grabbing coffee with friends, or jogging the streets of her small hometown, Morro Bay.

In this episode, we’ll chat about:

• What Creating 805 is and Olivia’s passion of community and personal growth
• Olivia’s addiction and sobriety journey and what it has taught her
• How to be supportive when a loved one is struggling 
• The parallels between entrepreneurship and sobriety

Resources & Links:

• Check out Olivia’s website, https://creating805.com/

• Connect with Olivia on Instagram: @creating805 and @oliviawickstrom

• Sign up for the Climb Womens Retreat: https://www.coachkiahcommunity.com/womens-retreat!

• FREE Habit Tracker: https://www.coachkiahcommunity.com/healthy-habits

• Check out the Backroad Cowgirls site: https://www.backroadcowgirls.com/

• Shop the Coach Kiah Store. Use code climb10 for 10% off your first purchase!

• Let’s hang out on social media and keep the conversation going! Connect with me on Instagram: @coach_kiah and Facebook: https://www.facebook.com/coachkiah.

Find the complete show notes here: https://www.coachkiah.com/blog/overcoming-addiction-and-creating-community-with-olivia-wickstrom

Make sure to hit subscribe so you don’t miss out on future episodes. If you like what you heard, take a moment to leave a 5-star review!

In this episode, I am talking about something new and exciting I’m doing; I’m hosting my very first in-person retreat! I started as a coach in the middle of the pandemic which means almost all the work I've done has been virtual. And thank goodness for that! But I’ll be honest, I'm craving in-person connection, and I'm so thankful we have that opportunity again.

In this episode, we’ll chat about:

• Taking this opportunity to learn and grow and pour into one another in-person
• How the retreat will give you the freedom to exist in our bodies just as they are, chase our dreams, and be present with our loved ones
• How we need to stop holding ourselves back from living our lives
• The goal is to help women feel less alone; to be in in-person community with a group of women who support and uplift one another 
• Who this retreat is for
• Why I started this retreat, what you can expect, and what you’ll take home with you

Resources & Links:

• Sign up for the Climb Women’s Retreat!

• Some of my retreat guests have been on the podcast! Check out their episodes here:

  • Episode 43: Destigmatizing Mental Health with Ashley Machado

  • Episode 22: It’s Not Too Late & You’re Not Too Old with Dr. Ronda Beaman

  • Episode 21: Setting Boundaries with Relationship Coach Nora Dekeyser

  • Episode 6: Hungry for More with Dr. Adrienne Youdim

  
  

• FREE Habit Tracker

• Check out the Backroad Cowgirls site!

• Shop the Coach Kiah Store. Use code climb10 for 10% off your first purchase!

• Let’s hang out on social media and keep the conversation going! Connect with me on Instagram and Facebook.

Make sure to hit subscribe so you don’t miss out on future episodes. If you like what you heard, take a moment to leave a 5-star review!

Find the complete show notes here: https://www.coachkiah.com/blog/why-im-hosting-a-retreat

Today we’re doing things a little differently. The guest on today’s show is my very best friend, Jessica. We’ve been through so much life together and today we’re turning the tables a bit and Jessica is going to be asking me questions in a ‘Coach Kiah Tell-All’ episode. 

In this episode, we’ll chat about:

• How i’m a recovering people pleaser; what I’ve learned from that and how i’m trying to overcome it
• My most embarrassing moment
• My next travel and business aspirations 
• How I used to mask my insecurities by buffering with humor and being nice
• Learning that negative body image is not just reserved for people in larger bodies
• Self love journeys are a never-ending, lifelong endeavor 
• Not letting body securities hold us back from living our lives 

Resources & Links: 

Sign up for my Women’s Retreat!

FREE Habit Tracker

Check out the Backroad Cowgirls site!

Shop the Coach Kiah Store. Use code climb10 for 10% off your first purchase!

Let’s hang out on social media and keep the conversation going! Connect with me on Instagram and Facebook.

Make sure to hit subscribe so you don’t miss out on future episodes. If you like what you heard, take a moment to leave a 5-star review!

Find the complete show notes here: https://www.coachkiah.com/blog/coach-kiah-tell-all-with-my-bestie-jessica

Today I get to introduce you to an incredible woman, Carey Portell, who I met in person while I was speaking at a Red Angus Convention in Boise, ID. I was blown away by her story and her heart and I knew we needed to bring her on the show to share with you. As a keynote speaker and author, Carey motivates and inspires her audiences to break through limitations, learn to believe in oneself, and tap into their higher power as a source of inspiration. Her message teaches us to thrive despite challenges and arrive with an attitude of gratitude on our path to success.

In this episode, we’ll chat about:

• Making the most of the hand you are dealt 
• Finding purpose in hardship and strength from the struggle 
• How we choose to respond when bad things happen

Resources & links:

• Visit Carey’s website: https://careyportell.com/
• Connect with Carey on Instagram: @cp_sty, Facebook, and Youtube
• Carey’s book: Facing Life Head On [affiliate link] https://amzn.to/3NcGX18
• Carey’s podcast: Talking Total Farmer Health: https://pod.link/1592761638

• Sign up for the Women's Retreat: https://www.coachkiahcommunity.com/womens-retreat!

• FREE Habit Tracker: https://www.coachkiahcommunity.com/healthy-habits
• Check out the Backroad Cowgirls site: https://www.backroadcowgirls.com/!
• Shop the Coach Kiah Store https://www.shopcoachkiah.com/. Use code climb10 for 10% off your first purchase!
• Let’s hang out on social media and keep the conversation going! Connect with me on Instagram @coach_kiah and Facebook.

Some of the links mentioned above are affiliate links, which help to support this podcast at no additional cost to you.

Make sure to hit subscribe so you don’t miss out on future episodes. If you like what you heard, take a moment to leave a 5-star review!

Find the complete show notes here: https://www.coachkiah.com/blog/finding-purpose-through-the-pain-with-carey-portell

It’s summertime which means swimsuit season. I’ll be honest, I’ve gained weight since last summer. Typically, that would have brought me a lot of shame. BUT this year I’m not letting that hold me back from fully enjoying and embracing this summer season. If you want to have body confidence regardless of how your body changes, let’s chat about it.

In this episode, we’ll chat about:

• Reflecting on my relationship with summer
• Not being so fixated on our bodies that we miss the good stuff in life
• Changing the narrative for future generations and ourselves 
• The power we have to create a ripple effect in society
• What to do when we face body image disruptors 
• How we should all be rebels this summer

Make sure to hit subscribe so you don’t miss out on future episodes. If you like what you heard, take a moment to leave a 5-star review!

Resources & Links:

• Sign up for the Women's Retreat: https://www.coachkiahcommunity.com/womens-retreat! 
• Get on the waitlist for the Climb Membership: https://www.coachkiahcommunity.com/climb-membership.
• Book: More than a Body https://amzn.to/3zxVwJw [affiliate link]
• FREE Habit Tracker: https://www.coachkiahcommunity.com/healthy-habits
• Check out the Backroad Cowgirls site: https://www.backroadcowgirls.com/
• Shop the Coach Kiah Store. Use code climb10 for 10% off your first purchase!
• Let’s hang out on social media and keep the conversation going! Connect with me on Instagram @coach_kiah and Facebook.

Some of the links mentioned are affiliate links, which help to support this podcast at no additional cost to you.

Find the complete show notes here: https://www.coachkiah.com/blog/summer-body-confidence