empowerHER

In this episode:

• Choose to give yourself grace

• Stopping the self-sabotage train

• Refuse the victim mentality

• Taking ownership & asking better questions

Real talk. I think setbacks? Are an opportunity for a comeback, to learn, to grow and they’re really freaking important. BUT, all of that sounds a lot easier said than done. Honestly, it’s really difficult sometimes to not get caught up in those setbacks and let them become these huge problems that cause us to spiral downward. So today, I want to kibosh that, and give you some tangible little hacks you can do to get pumped back up in the midst of setbacks. I really think this will be so useful for us all & I can’t wait to hear what you think!

Quotes:

“We give ourselves grace. We look at life as a journey, and that one setback... is just a little roadbump in this epic journey and path that we’re on.”

“Unfortunately, we take our setback and we actually decide that it means that we have a lack of ability as a person, to accomplish our goals… and that’s really scary.”

“At the end of the day, it’s nobody else’s job to believe in you. It’s your job to believe in you. And when you take that responsibility and ownership, it feels better.”

“As humans we love progress. We also love identifying what we can control.”

“If we don’t have setbacks, how are we gonna learn how to get better?”

Resources:

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• 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 @kaciafitzgerald and @empowerHERpodcast or online at www.kaciafitzgerald.com

• Topic or speaker suggestions? Shoot us an email: [email protected]

• Follow our

In this episode w/Kara: 

• Cognitive Psychology based techniques

• How to become more aware of your critical thoughts

• Understanding the thoughts behind your feelings & actions

• Creating authentic confidence now

Kara Loewentheil is a Master Certified Coach with a B.A. from Yale and J.D. from Harvard Law. In the last three years after pivoting from a legal career, she has grown her life coaching business from 0 to 7 figures. She's the host of the iTunes top-rated self-help podcast Unf*ck Your Brain, and has been featured in outlets like The Man Repeller, Mind Body Green, and The Huffington Post. She lives in New York City.

I am so excited to share today’s episode with you because Kara Loewentheil is saucy & full of life, and I just know you are going to LOVE the content she provides!

We talk about how Kara took a major pivot in her life which I think will be so impactful for anyone who is trying to really figure out what their path is. Kara brings the REAL TALK and she believes in cognitive psychology techniques instead of just waiting for things to fall into your lap, which means she gives a bunch of TANGIBLE takeaways regardless of what your stage of life is currently. I just love the way Kara is showing up in the world & I can’t wait to hear what you think of this one!  

“You can change your life so dramatically beyond your wildest dreams in so much less time than you think.”

PUMP-UP JAM:

• Tempo by Lizzo

Quotes:

“Your thinking is what’s creating what you’re doing, and that’s what you have to change.”

“You can’t build a dream based on only operating in the few moments that nothing feels scary or unsettling.”

“Your thoughts create your feelings, and your feelings drive your actions. And your actions produce your life.”

“You can’t hate yourself to love… you cant drive yourself with anxiety, fear, and rejection and expect to experience positive emotion when you get to the goal. You have to love yourself NOW.”

“You always have to deal with the self-judgement first. If you’re judging your own thoughts, you have to deal with that first.”

Resources:

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

It will immediately send you an email & then you confirm and BOOM you are ready to rock for fun BONUS content from me & our guests!

• Connect with Kara on Instagram @karaloewentheil

• Check out Kara’s podcast: UnF*ck Your Brain Podcast

In this episode:

• Ripping the bandaid & going for it

• You won’t ever know it all - learn as you go

• Getting public accountability

• Making your goal part of your identity

Today’s topic was sparked by an idea I came up with while listening to Taylor Swift in a coffee shop with Lizzie, so you know it’s gotta be a good one. We are talking about starting before you’re "ready".

& of course, because I LOVE giving you tangible tips you can use TODAY, I’m going to break it down into FIVE things you can do to get out of your own way & just START.

Quotes:

“Inaction breeds fear, but it also creates all of these nasty stories that we tell ourselves of why we think that we can’t do something. And sometimes, we never even start the thing, EVER.”

“It’s your responsibility to show up for your life if you’ve got a gut feeling that something should be done with your idea.”

“We never know it all, we have to learn as we go.”

“Sometimes we’ve gotta gut check. We’ve gotta remind ourselves that the magic that we’re looking for in our lives is in the work, or the scary thing that we need to do that we’re actually avoiding.”

Resources:

• 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 @kaciafitzgerald and @empowerHERpodcast or online at www.kaciafitzgerald.com

• Topic or speaker suggestions? Shoot us an email: [email protected]

In this episode:

• How to be helpful to loved ones who are DEEPLY Suffering

• What NOT to say to those dealing with a severe illness/battle we can't understand 

• The importance of health, wellness & self-awareness

• Signs & symptoms of ovarian cancer 

I am beyond excited that you are here today to hear from our guest, Brittany Crosby.

Brittany is an incredible human who is an online entrepreneur & stage 3 ovarian cancer slayer that I am just OBSESSED with.

I have wanted to have her on the podcast since day one and decided the time was NOW because her story is POWERFUL and could literally SAVE someone's LIFE.

I just know it’s going to motivate you to take ACTION in a lot of different ways.

Brittany was diagnosed with stage 3 ovarian cancer at 27 years old after a TON of doctors told her that it was something different.

Until doctor number 13, diagnosed her with cancer. I know this episode will be powerful because not only do we talk about her incredible story, but we talk about the importance of health, wellness & self-awareness, how to support someone who is going through something that we may just not understand.

We also use a lot of humor, to keep this very heavy topic a little bit light, but I REALLY think this episode is going to be so impactful.

I can’t wait to hear what you think!

PUMP-UP JAM:

• Head Above Water by Avril Lavigne

• In My Blood by Shawn Mendes

Quotes:

“You never want to hear the word CANCER, but I was like okay, buckle up. What do we do now?”

“Don’t disappear. Just don’t… you don’t know what to say, so you don’t want to say the wrong thing, so you don’t say anything at all. But cancer is so isolating.”

“Saying that you don’t know what to say, is SO powerful.”

“I have had doctors literally look me in the eye and say, I don’t know how you’re doing this, but whatever you’re doing, keep doing it. This is the only reason you are able to endure all of this.”

“One day, something is going to happen and you’re going to realize how short and fragile life really is.”

Resources:

• Connect with Brittany on Instagram @_brittany_crosby_

• Supporting Ovarian Cancer research & treatment: Colleen’s Dream & OvarCome

• 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

In this episode:

• Why Sacrifices are REQUIRED to hit big goals

• What are YOU willing to sacrifice?

• What are you NOT willing to sacrifice?

• Choosing sacrifices to avoid burnout

“A sacrifice isn’t really a sacrifice but instead, it’s a down payment on a future abundant blessing.”

Powerful, right!?

I like talking about sacrifices because the truth is, we HAVE to make sacrifices in order to achieve our dreams & goals.

Whether that’s in your career, your relationship, to build a business that you’re obsessed with, sacrifices are REQUIRED.

& I don’t be sacrifice in a negative way, but I love that when you choose to make a sacrifice for your future, you build confidence.

I’m excited to dive into this topic because I found a way to ask myself some questions around sacrifice that I think could help you because they’ve helped me! 

Quotes:

“Instead of getting in your head about wanting to balance life perfectly, you instead are going through your life intentionally choosing: this fits my goal right now, this fits what I need, this no longer serves me.”

“Not what you ‘should want,’ because ‘should want’ won’t keep you in it when it gets hard, when you get a curveball, when you’ve gotta choose some things to sacrifice.”

“Different goals require different sacrifices.”

“What a shame would it be to go through life only taking the easy path, never knowing what you’re truly capable of? Because yes you freaking CAN.”

Resources:

• 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 @kaciafitzgerald and @empowerHERpodcast or online at www.kaciafitzgerald.com

Topic or speaker suggestions? Shoot us an email: [email protected]

In this episode:

• Redefining the meaning of failure

• Pain + reflection = progress

• Choosing to grow from pain or failure

• Using pain/failure as a tool to serve us

Girl! I’m excited that you’re here today, I am PUMPED about this topic. Today we are talking about how we can actually use PAIN & even FAILURE to motivate us to take action in our lives.

I feel like as humans, we really do need CONTRAST in our lives.

We need happiness and we need sadness, we need success and we need failure, we need things going according to plan but also we need things going a little off course sometimes. We need those growth opportunities and things we can learn from when they don’t go according to plan and we need to figure it out.

I’m going to give you a couple TANGIBLE actions you can start using TODAY to reframe & redefine failure so that it can start SERVING you. I can’t wait to hear what you think girl!

“It might not workout the way you planned, in fact it probably won’t. But what if it’s BETTER?”

Quotes:

“We’re not gonna grow if something doesn’t go wrong or according to plan because often we are forced to learn from those things that are perceived as failures.”

“As humans we love progress, so we gotta fail so we can learn so we can grow.”

“When we fail, we sometimes falsely identify ourselves as failures if we’re not in a good headspace or we haven’t redefined failure.”

“Every time we’re failing or feeling pain, we get a choice to reframe that failure and put it as a tool in our fricken toolbox.”

Resources:

• 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 @kaciafitzgerald and @empowerHERpodcast or online at www.kaciafitzgerald.com

• Topic or speaker suggestions? Or want ME to hop on YOUR podcast? Awesome! Shoot us an email: [email protected]

In this episode:

• Learning to manage your thinking

• Hacking your own brain

• How your brain adapts to your life

• Using positive psychology to increase happiness

Sasha Heinz, Ph.D., MAPP, Developmental Psychologist and Life Coach, is an expert in Positive Psychology, lasting behavioral change, and the science of getting unstuck.

Dr. Heinz has leveraged her academic expertise as a former faculty member at the University of Pennsylvania’s Master of Applied Positive Psychology program to give her clients the tools to change their lives for good. In her private coaching practice, she helps achievement junkies feel as good on the inside as their lives look on the outside. A graduate of Harvard University and a working mom, she’s lived life on the frontline of the battle with perfectionism. So, she can help with that, too.

“If you are in that place, and you are feeling just so desperate… that is the seed of change. Don’t lose hope.”

PUMP-UP JAM:

• Cherub Rock- Smashing Pumpkins 

Quotes:

“I can’t change my past, but I can change my relationship to my past.”

“What are you gonna do today to feel proud of yourself today? How are you going to live for your future self today?”

“Your thought is what creates your emotion and your emotion then creates your actions, and then the actions you take are then what create your outcome or the results you get in the world.”

“Just becoming aware that your thoughts are creating your emotions is game changing for most people.”

“Who’s the person that achieves that thing you want to achieve? Someone who thinks differently than you do.”

“Is this thought creating an emotion that moves me closer to my goal or not.”

“If you can learn to manage your thinking around the little stuff… that’s when you life begins to change.”

Resources:

• Connect with Dr. Sasha on Instagram: @drsashaheinz

• Visit her website at www.drsashaheinz.com

• Check out Dr. Sasha’s Reading List

• 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

In this episode... we have for the FIRST TIME EVER my boyfriend of 10 years, Seena Ghetmiri! 

We chat about OUR story as well as: 

• Navigating through conflict resolution

• Supporting those you love through transitions

• Using self-awareness to improve relationships

• Proactively syncing & planning schedules together

I’ve gotta say I am pretty dang PUMPED about today’s guest, because we have my very favorite person, the MVP of my life, my boyfriend of over TEN YEARS, Seena Ghetmiri.

Seena is a dentist in San Diego who is the cool, calm, collected force behind my crazy.

He is articulate, well-spoken, funny, smart, humble gracious & kind and during this episode we talk about significant others support - especially during transitions in life - we talk about conflict resolution and of course give you some tips & tangible takeaways that we think will be helpful for you, regardless of your relationship status.

We break down how we map out our schedules & have really learned how to communicate with each other based not only on our own self-awareness, but our awareness of each others needs.

I may be a tad biased BUT, I really think you will LOVE this episode, and I can’t wait to hear what you think!

“You’re in a relationship with another person, you're gonna have disagreements, & different opinions on things, but it’s just about consistently building those skills to handle it more effectively.”

PUMP-UP JAM:

• Dirt Off Your Shoulder by Jay-Z

Quotes:

“What it really came down to is understanding what your motivation is, what your driver is, what gives you fulfillment, and this wasn’t it.”

“It’s the underlying issue. It’s really learning, how can we find that out together without having to tear each other apart.”

“Just acknowledging that, I’m trying to understand but I just don’t get it at this point, how can we find a way for you to maybe explain it better or explain it differently so that I can really understand why you’re upset.”

“It’s just showing effort that I am trying to understand, but I just don’t yet & that’s okay.”

Resources:

• Connect with Seena on Instagram: @seenag

• 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 @kaciafitzgerald and @empowerHERpodcast or online at

In this episode we'll chat about: 

• Paying attention to what pumps you up & what drains you

• Getting off the “cookie cutter” path

• Fixing something that bugs you

• Letting yourself be open-minded

& girl....have you ever thought...what the heck is my “thing”?

As in what’s your career path, is this the right career path? Should you change things up, should you add a side hustle, should you start a blog? What’s your purpose, what’s your PASSION?

This is one of my FAVORITE topics ever & I think it is so relevant because I know, from the messages & questions I’ve received, we WANT to talk about this & really figure out, what IS our thing?!

I wanted to come at this with the lens of how I have started to navigate how to feel fulfilled & excited in PURSUIT of figuring out what my “thing” is, even when it feels uncertain.

I just know you are going to LOVE this one & the tangible tips I lay out for finding your “thing.” 

“We’ve gotta get out of our own damn way to do something different, to have a different experience, because that is what life is all about.”

Quotes:

“Happiness & fulfillment are not a destination.”

“I think if we commit to going through life adding things that bring us joy, and subtracting things that don’t bring us joy, that this is going to be one hell of a ride that we’re excited about.”

“Direction is so much more important to speed… it’s all about the pursuit of getting there & staying open minded.”

“You are holding the keys to your life, and your experiences and how much you’re willing to push yourself outside of your comfort zone might be the very thing that shapes you as a person.”  

Resources:

• 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 @kaciafitzgerald and @empowerHERpodcast or online at www.kaciafitzgerald.com

• Topic or speaker suggestions? Shoot us an email: [email protected]

In this episode:

• What therapy is vs what therapy is not

• Supporting those around us who are struggling with mental health issues 

• Combating mental health stigma with the movement 

• Mental health practices for everyone

Dr. Christina Iglesia, is a clinical psychologist who provides therapeutic services in the San Francisco Bay Area.

The stigma that her patients bring into therapy has been an enduring theme as well as a notable barrier to treatment. It is with this in mind that she created the #therapyiscool mental health action campaign, with the intent to encourage authentic conversations about mental health. This mental health campaign is a call to action on two fronts. One brings attention to the matter of mental health and removes its stigma. The other provides much needed funds for mental health treatment.

Today’s episode with Dr. Christina is such a POWERFUL conversation around mental health and I am SO excited to share it with you all. She is incredibly insightful and not only provides tangible tips for anyone who are just wanting to be in our best mental health mindset, but also for those of us who have others in our lives that are struggling with depression, or addiction, or wanting to see a therapist or needing to & not knowing exactly how to navigate that.

We talk about how to actually have more authentic conversations about mental health & to encourage this dialogue in society. Her campaign #therapyiscool is something I know we can stand behind together & you’re gonna want to stick around to the end of this episode for something extra special I decided to do.  

“Us as women can do hard things. There’s a reason that we are the ones birthing children.”

PUMP-UP JAM:

• Shake It Off by Taylor Swift

Quotes:

“Anyone who is open to personal growth, can benefit from therapy.”

“This is something that doesn’t have to be for a certain subset.”

“When you’re trying to find the words to express concern for somebody in your life you have to really think this through & be mindful of how are my words going to be interpreted.”

“People who have a support system, do better in treatment.”

“It is hard to navigate life completely on our own even if we don’t have any struggles. We need connection. We need human contact.”

“We have to be mindful about what signals our body is telling us, and then we have to listen to it.”

Resources:

• Support Group Resources: Al-Anon & NAMI

• Nami - support groups for mental health conditions

• Connect with Dr. Christina on Instagram @dr.christina_

• Follow the movement #therapyiscool &