Defining You ~ Inside and Out

In this heartfelt episode, Kathy and Mike discuss thetransformative journey of recovery and sobriety, celebrating three years of Mike's sobriety. They delve into the challenges and lessons learned throughout this journey, including the parallels between recovery and the 75 Hard Challenge, emphasizing the importance of mental toughness, accountability, and support systems. They highlight personal growth, the impact of relationships, and the ongoing process of healing and transformation.

If you would like more information on the coaching Kathyoffers please message or email Kathy directly [email protected]

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Last episode we discussed the concept of micro moments, In this week's episode, Kathy picks back up with the ripple effects of micro moments on our lives and the lives of others. Dive into the importance of intentional choices in daily interactions, especially how both positive and negative moments can influence those around us.

Kathy shares personal anecdotes and practical takeaways for creating positive ripples through small acts of kindness and mindfulness in communication.

As listeners you are invited to engage in micro moments that involve others, reinforcing the idea that our actions can significantly impact the world around us.

Thanks for listening!

If you would like more information on the coaching Kathy offers please message or email Kathy directly at [email protected]

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It's easy to feel overwhelmed by the need for big changes. In this episode, Kathy shares her experiences and the transformative power of micro moments and how small, intentional choices can lead to significant changes in our lives and relationships.

Kathy encourages listeners to embrace these micro moments and be mindful of their impact on personal growth and well-being.

If you would like more information on the coaching Kathy offers please message or email Kathy directly at [email protected]

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Busy is not better and Kathy knows this very well.

In this conversation, Kathy discusses the societal pressure to be constantly busy and how it often leads to burnout and a lack of fulfillment. She emphasizes the importance of prioritizing self-care, saying no to obligations that do not align with personal goals, and being present in the moment. Kathy encourages listeners to reflect on their time management and to focus on what truly matters in their lives, especially as they approach busy seasons like the holidays.

If you are interested in the coaching Kathy offers please message or email Kathy directly [email protected]

If you would like to be a guest on the pod, have questions

you want to hear answered or have topic ideas for future episodes, please send an email to: [email protected]

 Let us know you are listening! Leave us a comment &follow us on our socials!

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This special episode of Defining You, is close to Kathy’s heart.  In this heartfelt conversation with Kathy’s brother Sean, a fire chief and EMT, and her son Anthony, a firefighter and police officer. They discuss the often-overlooked mental health challenges faced by first responders, including PTSD and theemotional toll of their work. The hope of having this conversation is to help break the stigma surrounding mental health, the need for support systems, and the personal journeys many face.  

A great conversation on coping mechanisms, the impact of trauma on personal lives, and the generational differences in addressing mental health issues within the first respondercommunity.

📌Some Helpful Resources

If you or someone you love is a first responder strugglingwith PTSD, please know You’re not alone. Help is out there. Healing ispossible. Below are hotlines, peer programs, and practical tools—to help youfind the support you need.

🚨 Immediate Support

988 Suicide & Crisis Lifeline – Dial 988 (24/7,confidential support for anyone in distress).

Crisis Text Line – Text HOME to 741741 to connect with atrained counselor.

👮‍♂️ FirstResponder–Specific Support

First Responder Support Network (FRSN) – www.frsn.org | Peersupport, retreats, and programs for first responders and their families.

Code Green Campaign – www.codegreencampaign.org | Mentalhealth advocacy and resources specifically for EMS, firefighters, dispatchers,and law enforcement.

National Fallen Firefighters Foundation (NFFF) – EveryoneGoes Home® Program – www.everyonegoeshome.com | Emotional support andresilience resources for firefighters.

Blue H.E.L.P. – www.bluehelp.org | Honoring officers lost tosuicide and providing resources for law enforcement families.

🧠 Mental Health &PTSD Resources

National Center for PTSD (VA) – www.ptsd.va.gov | Education,self-help tools, and treatment options.

SAMHSA Treatment Locator – findtreatment.gov | Search forlocal mental health and substance use treatment providers.

ResponderStrong – www.responderstrong.org | Resources forresilience and mental health for first responders.

📚 Recommended Reads &Tools

“Emotional Survival for Law Enforcement” by Dr. KevinGilmartin

“The Body Keeps the Score” by Dr. Bessel van der Kolk

First Responder Wellness App (free in app stores, offersmindfulness, peer support, and self-care tools).

If you would like to be a guest on the pod, have questions

you want to hear answered or have topic ideas for future episodes,please send an email to: [email protected]

 Let us know you are listening! Leave us a comment &follow us on our socials!

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In this episode, Kathy and Nikki discuss the significance ofperspective in personal growth and relationships.

Kathy and Nikki share personal experiences and lessons, they discuss the importance of empathy, and emphasize the need for open-mindedness in understanding others. They highlight that changing one's perspective can lead to growth and a deeper understanding of oneself and others.

Plus , hear about what Kathy’s building and Nikki’s love hate for the dentist!

If you would like to be a guest on the pod, have questions

you want to hear answered or have topic ideas for futureepisodes, please send an email to: [email protected]

 Let us know you are listening! Leave us a comment& Follow us on our socials!

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In this episode of Defining You, Kathy and Nikki have another amazing guest, Cornelius (Con) Sheehan. Con is here to talk about Attachment Theory and how our different attachment styles affect our relationships. You’ll find out what those attachment styles are, how they show up and what you can do to change these tendencies and move into a more secure attachment style. Con also explains the differences between an insecure attachment style and personality disorders such as narcissistic personality disorder and borderline personality disorder.

Listen for a deep dive into attachment theory and how Emotionally Focused Therapy (EFT) can help improve your relationships. 

You can find Con at his practice: Individual and Relationship Counseling Associates.

https://csheehanjr.com/Find EFT therapists here:www.iceeft.com

If you would like to be a guest on the pod, have questions

you want to hear answered or have topic ideas for futureepisodes, please send an email to: [email protected]

 Let us know you are listening! Leave us a comment& Follow us on our socials!

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Are you ready to start living a life defined by you – not by stress, expectations, or old patterns? 

Defining You: Inside and Out – Wellness Coaching is more than just advice — it’s support on a journey to reconnect with your mind, body, and purpose.

Through mindset shifts, personal development, and real self-care (with a side effect of confidence + weight loss!), we’ll find your balance — from the inside out. 

In this video, I’m sharing my passion for helping others.

 Understanding your situation and meeting you where you're at. 

What it really means to find balance

How working together helps you feel in control, clear, and calm again 

If you’ve been feeling stuck, stressed, or just know there’s more to life — this is your invitation to take the first step. 

This is your time. Let’s define it.

 Watch now + send an email to [email protected] to talk about your journey and work towards a life defined by you. 

#DefiningYou #insideandout #WellnessCoach #support #MindBodyBalance #PersonalDevelopment #ConfidenceFromWithin 

This week Kathy and Nikki have a very special guest! Mary Ellen Loranger joins the pod to share her health & wellness story. These ladies energy, vulnerability and authenticity in this episode is admirable!

Mary Ellen is an amazing motivational health coach, a hustling entrepreneur, a mother, a wife, a leader in her community and the author of an amazon bestselling book "Win Today A Jersey Girls Guide to Living Your Best Life!" Click the link here to get your copy!

https://a.co/d/87IOFrB

 If you are looking for motivation, support and empowerment you will not want to miss this episode! Listen as these ladies discuss how everyone’s journeys may be different but the importance of health and wellness is the same for us all.

Thanks for listening!

Links to this week’s favorites:

MaryEllen’s favorite:

Essential Amino Acid Blend Orange Mango

https://optaviamedia.com/pdf/product/OPTAVIA_ACTIVE-EAA_Brochure.pdf

Kathy’s Favorite:

25 Minute Speed Train | Weightlifting workouts that don't take all day ⁠https://share.google/MZwebnEQxegC4wVB9

 Nikki's Favorite:

Puff Pastry Fruit Tarts-

1 sheet frozen puff pastry thawed -Fruit such as plums, peaches, pears or nectarines thinly sliced-Granulated sugar-Honey-Course salt

Preheat oven to 350’ F. Lay parchment paper out on baking sheet. Roll out pastry and cut into 9 even pieces and place on parchment paper evenly spaced. Lay 3-4 slices of fruit on each piece, sprinkle with about a teaspoon of sugar. Bake until puffy and golden, about 15-20 minutes. Let cool then drizzle with honey and sprinkle salt on top. 

If you would like to be a guest on the pod, have questions

you want to hear answered or have topic ideas for future episodes, please send an email to: [email protected]

 Let us know you are listening! Leave us a comment & Follow us on our socials!

https://www.instagram.com/defining__you/

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Did you know accountability manifests in various ways, bothinternally and externally?

In this episode, Kathy and Nikki discuss the importance ofvulnerability and humility in taking responsibility for one's actions, thedifferent types of accountabilities (internal vs. external), and the dynamicsof team accountability. They talk about the role effective communication playsand the necessity of genuine apologies.

 Listen to hear moreabout the personal growth that comes from acknowledging one's shortcomings.

Thanks for listening!

Links to this week’s favorites:

Kathy’s Favorite:

https://www.rarebeauty.com/products/find-comfort-bouncy-body-creamy’sFavorite:

Nikki’s favorite:

https://a.co/d/cI6cfO4

If you would like to be a guest on the pod, have questions

you want to hear answered or have topic ideas for futureepisodes, please send an email to: [email protected]

 Let us know you are listening! Leave us a comment& Follow us on our socials!

https://www.instagram.com/defining__you/

https://www.facebook.com/profile.php?id=100094557259741

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