empowerHER

In this episode:

• Social anxiety & intimacy in relationships

• Getting to the core of where anxiety stems from

• Conversations about anxiety in relationships

• Understanding why we catastrophize our lives 

Kristi Thrailkill is a licensed psychotherapist & owner of Baltimore Family Therapy.

Kristi specializes in anxiety and other mood disorders, and loves working in the scope of human relationships, doing some of her best work with couples and families, or with individuals balancing relationship struggles.

I am SO excited to have Kristi back on the show today to dive even more into anxiety because so many of you vibed with the first episode she was on, so of course I had to get her back!

I get so many questions from you about anxiety & I really wanted to have someone who could really talk like we’re girlfriends chatting having coffee but also back it up with a lot of tangible things that you can actually implement.

We talk about a wide range of topics based on real life questions from the members of our Collective community, so I know this is going to serve you in massive ways!

I can’t wait to hear what you think & of course tag us on IG @kacia.fitzgerald & @bmorefamilytherapy_  with your takeaways!!

PUMP-UP JAM:

• Gold Dust Woman by Fleetwood Mac

Quotes:

“We are as humans so affected by the relationships that we’re in, if you think about any time you’ve been happy or sad there’s usually another human connected to that.”

“All types of anxiety, & there’;s so many forms of it, stem from something, somewhere. Whether it be the way your brain chemistry is working, the way you’ve experienced something in the past, a trauma that’s happened to you before, anything.. There’s a stem from it.”

“So much of our fears & our anxiousness & our overwhelm is with a lack of plan. And if we had routine & plan, how much of that would we not be worried about.”

Resources:

Hey girl, have you joined our email list yet? Subscribe now

• Connect with Kristi on Instagram @bmorefamilytherapy

• Finding the Right Therapist &

In this episode:

• Having mutual respect during different life phases

• Owning your vision of what happiness looks like

• Perspective on the flip-side of your own milestones

• Embody your story & honor others embodying theirs

I'm so excited for you to listen into this episode that's a little bit different but I think it’s going to empower you to build a life that you love because we are going to talk about understanding someone else’s life path even if it’s different than yours.

I’m giving you a real life example of my relationship with one of my very best friends who is currently living a totally different life than what I want right now, just as much as she wouldn’t want my life right now.

But we are still fiercely supportive of each other, and that’s what I’m excited to chat with you about today.

Everyone’s vision in their life is different and we have to honor & respect that.

I can’t wait to hear what you think and if you are loving this kind of content please let me know!!

Quotes:

“Pushing your idea of happiness onto someone else, even if they’re a best friend, who’s got a different vision for their life, is not only annoying but it could legit ruin your friendship.”

“We can have grace & compassion to understand that someone not wanting what we want does not mean that they’re ‘wrong’.”

“There’s no ‘right & wrong’ in life… we are all unique individuals with different dreams placed on our heart.” 

“The secret sauce to fulfillment, is doing what YOU feel called to do & respecting other people who are doing them too.”

Resources:

Hey girl, have you joined our email list yet? Subscribe now

• Get all the deets on how to join our online personal development community The Collective

• Proactively schedule your priorities with the With Intention Gameplanner 

• Check out the Purpose Driven Action webinar & start crushing those goals!!

• Want a FREE weekly PUMP-UP text from ME? Text “TEXTSFROMKAC” to (833)909-0665 to subscribe! @textsfromkac

In this episode:

• Stop wishing away today & savoring the now

• Identifying benefits from navigating your challenges

• Showing up every day to make yourself proud

• Celebrating yourself & your effort in the moment

Today, I am coming at you with a short little pep talk & I’m going to challenge you to do something today that I think will seriously improve the quality of your life, especially if you make this into a consistent practice.

It’s so damn simple..... all I want you to do is to get a little more intentional about savoring the stage that you’re in, like right now in your life in all aspects.

You used to dream about being where you are right now, right?

All of those challenges & feelings of doubt you had to work through, and here you are! 

&now, you’re striving for the next goal which is amazing, but I don’t want you to just waste today away wishing for what’s next to come faster.

I want you to be here, be present and savor the growth you are creating right now.

I’m so excited for you girl & I can’t wait to hear what you think of this little quick pump up!

Quotes:

“Remember when you wanted to be where you are literally right now in your life? All the crap that you had to navigate, the work that you had to put in… look at you. You are here.”

“There’s always so much going on behind closed doors. Every single person who’s ever accomplished anything that you want has absolutely doubted herself.”

“What if today, you decided, I’m actually just gonna savor today… you just take a second, and you think: life is rigged in my favor, even when I don’t feel like it I’m going to just believe that right now. I’m going to choose to grow through what I go through.”

Resources:

Hey girl, have you joined our email list yet? Subscribe now

• Get all the deets on how to join our online personal development community The Collective

• Proactively schedule your priorities with the With Intention Gameplanner 

• Check out the Purpose Driven Action webinar & start crushing those goals!!

• Want a FREE weekly PUMP-UP text from ME? Text “TEXTSFROMKAC” to (833)909-0665 to subscribe! @textsfromkac

In this episode:

• Identifying measurable action steps you can take

• Getting clear on how you want to show up as a human

• Looking through the lens of your future self

• Being grateful for past you & what she accomplished

Girl! I am so happy you are here today because we are talking about future you!

Specifically, we are diving into three different views on a future version of yourself.

First is the future you at the end of today, like when you put your head on your pillow.

Then we are talking about future you in exactly one year from today.

& finally, future you five years from now.

Of course you know how I roll and I want to make sure I give you some real tangible stuff that you can implement in real time.

If you’re in a stage of life where you’re in a transition or pivot of any kind, I just want to tell you that I get it & any weird thoughts that may be coming up, are totally normal!

I’m going to walk you through where I am at personally & the changes/pivots I am navigating and why this topic is so important to me, and hopefully will be for you too!

Can’t wait to hear what you think!

Quotes:

“The biggest difference between successful people crushing their goals & people that feel stuck is simply, successful people just get back up quicker.”

“What does future you, one year from today, need you to do today? What gift can you give her today?”

“The things that seem insignificant to do today, will serve her massively. So think about her, she is so damn grateful for you, please girl show up for her!”

“Failure is scary. Calling your shot is scary. But being in the exact same place as you are today, with shoulda woulda couldas wishing you would have showed up is so much scarier, isn't it?” 

Resources:

Hey girl, have you joined our email list yet? Subscribe now

• Get all the deets on our FIRST two products: With Intention Gameplanner & The Collective

• Check out the Purpose Driven Action webinar & start crushing those goals!!

• Want a FREE weekly PUMP-UP text from ME? Text “TEXTSFROMKAC” to (833)909-0665 to subscribe! @textsfromkac

• Check out ALL my favo

In this episode:

• Enjoying the person you become in the pursuit

• Finding your baseline pace that is actually sustainable

• Developing your belief muscle that it will work out

• Labeling the space between where you are & want to go

Hey girl, I am SO excited you are listening in today!

As you know, I think of us like girlfriends and I like to think of us just sitting across from each other chatting & I really want to just have a real talk conversation with you about the journey towards your goals.

I wrote a little mantra on a post-it note that says ‘good things take time, great things just take a little longer.”

I needed that for myself, but I thought that you could connect with that too that when we’ve got these big dreams for our life it’s going to take us awhile to get there!

We want to be the people that just buckle up & commit to making the journey toward getting there more fulfilling, fun & enjoying the person we’re becoming along the way, right?

So today I want to give you a few real life tangible tips you can implement to help get more pumped about the PURSUIT of those dreams!

Can’t wait to hear what you think girl!   

Quotes:

“Sometimes it’s not actually the work that you need to do to get you where you wanna go… it’s that you’re often your own worst critic... you will make it through. You will be so much more confident when you push through this.”

“It’s easier just to stay consistent with a certain pace, even if that’s a little bit slower, than to sprint & then stop because it takes so much more energy to get started again.”

“It won’t workout the way you had planned but it could, there is a potential that it could be even better… you’ve got to really believe that to be true.”

“We’ve gotta remind ourselves that the stories that we’re telling ourselves really freaking matter so they’re got to be stories that serve us.”  

Resources:

Hey girl, have you joined our email list yet? Subscribe now

• What LIFE do YOU WANT? Let’s VISUALIZE!

• Get all the deets on our FIRST two products: With Intention Gameplanner & The Collective

• Check out the

In this episode:

• Getting intentional about scheduling priorities proactively

• Saying no anytime it’s not a hell yes

• Understanding what you are saying no to when you say yes

• Embracing the freedom of just being honest

Girl! I am so excited you are here today because we are talking all about the topic of getting confident in your yes’s AND in your no’s.

I know you’ve got all these goals & this vision for 2020 of doing all the things, and I want to just make sure that you’re being proactive about the fact that you’re gonna have to say no to some things.

This topic came up because of a message I got on Instagram from a woman who was asking me advice as she was struggling to say "no", even when she knew she WANTED to say no, because she felt GUILTY for not saying yes, which I know so many of us can relate to!

So today I wanted to chat with you about a few tangible tips that have worked for me to help say no to things that deep down don’t feel like a hell yes in order to have time to do the things that actually get you excited & honor your own priorities!

I hope this is so helpful for you!! I can’t wait to hear what you think!

Quotes:

“How can you say it’s a priority if you don’t have a plan for it?”

“When you know the order of your priorities, and then you schedule them, you’re gonna feel so much more balanced and you’re gonna feel congruent with what you actually want in your gut and then what you’re actually doing on the day to day basis.”

“If you’re really trying to make changes in your life, you have to build a no muscle, it is a requirement.”

“It is your job to honor your priorities and build the life that you freaking love.”

Resources:

Hey girl, have you joined our email list yet? Subscribe now

• Get all the deets on our FIRST two products: With Intention Gameplanner & The Collective

• Check out the Purpose Driven Action webinar & start crushing those goals!!

• Want a FREE weekly PUMP-UP text from ME? Text “TEXTSFROMKAC” to (833)909-0665 to subscribe! @textsfromkac

• Check out ALL my favorite things on

In this episode:

• Getting proactive about potential roadblocks

• Feeling the ups & downs is totally normal

• Separating those feelings from reality

• Feeling doubt doesn’t mean you can't do it

IT IS A NEW DECADE GIRL!!

Can you believe it?!

I am SO glad you’re here for our FIRST episode of the decade because I just KNOW we are about to crush it!! I am so pumped about so many of you that are setting these epic goals & all of these really inspiring ideas that you have and you’re just getting out of your own damn way to do it & I’m so excited for you!

I also feel like friend-to-friend, I want to do my best to proactively prepare you for the fact that you’re going to be cruising along towards your goal, and then you’re gonna hit a roadblock.

And that’s not to be a total downer, but it is all just part of it

& I want to make sure you know that you’re not alone when you doubt yourself and of course I want to give you a couple of tools that have been super helpful for me as I’ve started to navigate this journey myself.

I hope this hits home for you & really helps you blow ish up this year & this DECADE! Can’t wait to hear what you think girl!

Quotes:

“You’re not crazy, you’re just passionate! You want this to work out, you care! And girl, that’s amazing that you have something that you care about. That’s a gift that I wish I could give everyone.” 

“You know that if it goes well, it could change the course of your life... and you know in your gut you have this feeling that this is the right move & you just feel this pull that you have to honor it.”

“Just because you’re feeling all the feels that doesn’t mean that you’re on the wrong path. That means you’re normal, that means you’re growing, that means that you’re doing something that you care about.”

“Nope, this is not me talking. This is my feelings talking. I know I’m capable, feelings are just part of this growth journey. I’m good, I’ve got this, let’s go!”

Resources:

Hey girl, have you joined our email list yet? Subscribe now

• “Don’t Keep Your Day Job”: Finding Your Purpose w/ Cathy Heller

• Get all the deets on our FIRST two products: With Intention Gameplanner & The Collective

• Check out the

In this episode:

• Noticing the statements that aren’t serving you

• Identifying the habits you want to adopt

• Putting on your curiosity lense & ask better questions

• Acknowledging & upgrading your thoughts

Can you believe we are about to not only close out this year, but this DECADE?? Are you ready girl?!

I’m so glad you are here today because I’m excited to chat with you all about language & how much freaking POWER is in the words that we use.

I want to breakdown a few common “I am” or “I am NOT” statements we often tell ourselves that just don’t serve us and also help open your mind to some NEW things we can say to embody whatever habits or goals we have for life.

By the end of this episode, we are going to say GOODBYE to some thoughts & statements we are saying currently that are NOT serving us, and say HELLO to a new upgraded “I am” statement to bring into the new year, or whatever new phase of life you’re in. Girl, we are doin’ the damn thing in 2020, let’s go!

Quotes:

“When we say things in a conditional way, we’re deciding that we can’t change them. But really we can change anything with effort & desire to change, right?”

“Sometimes the things that we are saying, we actually do want to change, but sometimes we don’t change them until they are like really inconvenient or they bring a lot of discomfort to us or to people that matter to us. And I don’t want it to get that bad.”

“We have the power to change our thoughts by catching the statements that we’re saying because those words matter.” 

“Your brain is going to look for evidence to support those ‘I am’ statements that you’re saying in your head, even if you’re not saying them out loud.”

Resources:

Hey girl, have you joined our email list yet? Subscribe now

• Get all the deets on our FIRST two products: With Intention Gameplanner & The Collective

• Check out the Purpose Driven Action webinar & start crushing those goals!!

• Want a FREE weekly PUMP-UP text from ME? Text “TEXTSFROMKAC” to (833)909-0665 to subscribe! @textsfromkac

• Check out ALL my favorite things on

In this episode:

• Understanding how much time things really take

• Ignorance is a choice - be more resourceful

• Using others as proof that you can too

• Choosing to be the inspiration & lead the way

I know this is a crazy time of year, but I am SO excited you are here today because I really want to have an honest conversation with you about why you freaking CAN do that thing.

Of course that means I am going to call you out on a couple of super common BS stories & excuses you might be saying that is convincing yourself that you can’t.

We often LOOK for the reasons we CAN’T do something when we could just as easily look for the reasons we CAN do the thing.

Our brains are trying to protect us because we are not naturally wired to just leap outside of our comfort zone. I have noticed that there are three main excuses that we give ourselves for NOT doing something, so today I want to dive into those & help you DROP those excuses cuz girl, you are doing the damn thing!

Can’t wait to hear what you think!

Quotes:

“Remind yourself, you don’t needs tons & tons of time to do that thing. Even a small step forward is gonna give you that momentum.”

“Consistent action brings more clarity, but also deep confidence. And the more confident that you can get yourself, the easier it’s gonna be for you to navigate all of the curveballs.”

“Maybe you know that you can do this, but you are looking at other people who you think are better at it than you so you’re throwing in the towel before you start.”
“You can get where you wanna go, your way.”

Resources:

Hey girl, have you joined our email list yet? Subscribe now

• Get all the deets on our FIRST two products: With Intention Gameplanner & The Collective

• Check out the Purpose Driven Action webinar & start crushing those goals!!

• Want a FREE weekly PUMP-UP text from ME? Text “TEXTSFROMKAC” to (833)909-0665 to subscribe! @textsfromkac

• Check out ALL my favorite things on

In this episode:

• Making small daily confidence bucket deposits

• Learning to celebrate yourself regularly

• Figuring out how to get yourself pumped up

• Taking advantage of the ‘Happiness trifecta’

You know, the style of this podcast is like we are girlfriends, sitting together chatting over coffee, but here’s the catch: I’m not really your go with the flow light fluffy style girlfriend.

I’m more like the one that is up in your face like “let’s gooooo! Take ownership, let’s do the damn thing!” so, I’m your saucy girlfriend, and I am SO excited you’re here with me today.

So first things first, I want to remind you that it’s YOUR job to believe in yourself, not anybody else's.

And the quicker we can all get on board with that concept, the easier it gets to navigate life because we don’t get let down as much! One thing that we can each own, is our confidence & our journey towards building confidence. So, because I like to think of confidence like a bucket that you make deposits into, today I wanted to share 4 quick ways that you can continue making deposits into that confidence bucket in real time! I know you are gonna dig this episode & I can’t wait to hear what you think girl!!

Quotes:

“Sometimes we get into this really nasty pattern of focusing on all the missteps or how far we think that we have to go until we get where we want to go, versus how far we’ve come! But reflecting & giving ourselves the opportunity to feel proud really freaking matters.”

“Just remembering that you have an able body that can go outside, can go for a walk & call someone you love… you have a gift of an able body that so many people don’t have, let’s not take that for granted.”

“The pure act of kindness can help us feel happier & confident & excited.”

Resources:

Hey girl, have you joined our email list yet? Subscribe now

• Check out our FIRST two products: With Intention Gameplanner & The Collective

• Want a FREE weekly PUMP-UP text from ME? Text “TEXTSFROMKAC” to (833)909-0665 to subscribe! @textsfromkac

• Check out ALL my favorite things on Amazon (trampolines, books, & more!)

• If we aren't connected yet be sure to come hang with me on Instagram