Owning Her Authority Podcast | For Ascending Women Ready to Boldly Amplify Their Impact

Keystone habits have ripple effects that can change your life. 

Charles Duhigg, author of The Power of Habit, shares that as keystone habits are happening they are automatically leading to multiple positive behaviors and beneficial effects in your life. So these behaviors, “spark chain reactions that help other good habits take hold.”

Join me on the pod as I talk about what a keystone habit is, why you need to identify yours, and how to establish ones that will benefit your whole day. I’ll also be chatting about different ideas to help you get started!

The best way to develop a routine is to just start. So, friend, pop in your ear buds and let's develop a new habit together!

Resources

• Show Notes
• Weekly Love Letter 
• Join The LBD Co. Club 
• Connect on IG @mskatehouse 
• Health Coaching with Kate 
• Schedule Your Discovery Call
• Free Habit Tracker
• Try Ketones too!

Episode References

• The Power of Habit - Charles Duhigg
• Keystone Habits: Improve All Areas of Your Life with One Small Habit
• 5 Keystone Habits to Take Your Life to the Next Level
• 8 Keystone Habits That Can Transform Your Life
• Fix Your Keystone Habits to Transform Your Life

Connect with Liz Chapman - Podcast Manager

• Website
• Instagram

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Connect with Kate: mskatehouse.com | the live by design blueprint | @mskatehouse | mastermind | courses | speaking | FREE overcoming overwhelm masterclass

I'm coming at you today with a special announcement for the Live By Design Podcast!

I'll be taking a brief summer sabbatical to focus on my healing journey after my brother's passing, to dive into some exciting projects I've been wanting to work on to expand the offerings of the LBD Company, and to rest and recharge so I'm ready to hit the ground running for season 4 of the podcast launching later this year 🎉 We have some INCREDIBLE guests already lined up, and I'm so excited to share their insights with you!

In the meantime, stay tuned because we’ll be re-leasing fan favorite episodes on Mondays to tide you over until our new episodes resume. I’ll still be active in hosting the LBD Collective, and you're always welcome to join us there and continue our conversations about growth, learning, habits, mindset, health, and everything in-between there and over on Instagram @mskatehouse too!

And as a special summer treat, if you’ve felt a tugging on your heart to join the LBD Collective, I want to give you a special summer offer of 50% off your first month of membership. Visit mskatehouse.com/lbdcollective to get your first month of membership for $25 available only during summer 2022!

I can’t wait to be back in your earbuds with fresh new episodes again soon. I hope you have a summer full of sunshine and self-love, and if you want to add sisterhood to the mix then we’ll see you in the LBD Collective!

Until next time friends, spread some joy, make someone smile 💗🙏

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Connect with Kate: mskatehouse.com | the live by design blueprint | @mskatehouse | mastermind | courses | speaking | FREE overcoming overwhelm masterclass

Have you ever found yourself wondering about the big things in life? Like, “what is my life’s purpose?” And then you immediately dismiss the thought because it feels too heavy, overwhelming, or maybe you feel like you’ve already fallen behind and it’s too late to start thinking about it, so why bother starting now?

Today, we are talking about purpose - but in a way that feels approachable and doable. I’m going to share three specific things with you that will help take the pressure off this weighty topic and help all of us know that we can identify a life full of purpose, and start pursuing it today - and without having to drastically change everything about your life to do so.

So friend, let’s start leaning into our purpose together, one decision, one habit, and one day at a time.

 Resources

• Full Show Notes
• Love Letter
• LBD Collective 
• Health Coaching Services 
• @mskatehouse 
• Mark Manson
• University of Minnesota
• Berkeley Well-Being Institute
• Tracking Happiness
• The Afro Coach

Connect with Liz Chapman - Podcast Manager

• Website
• Instagram

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Connect with Kate: mskatehouse.com | the live by design blueprint | @mskatehouse | mastermind | courses | speaking | FREE overcoming overwhelm masterclass

I’ve been a huge fan of meditating, slowing down, and connecting with our breath for a long time. Here on The Live By Design Podcast I’ve been doing these meditations and mindful breathing techniques for 2 years now, which is why I thought it was important to share with you why the practice of mindful breathing is so important.

Mindful breathing has a host of benefits which include 

•  Pain Relief
•  Anxiety Reduction
•  Stress Reduction
• Improved Sleep
• Emotional Regulation
• Less Negative Thinking and Less Negative Self-Talk
• Increased Compassion and More Positive Emotions
• Improved Cognitive Functions like Memory, Attention, and Focus

For me, meditation has been a really useful and valuable asset for relaxing, tuning out the noise of the world around me, and coming back home to myself. So, if you too would like to have a breathing practice so you can tune out the noise, then press play now because I recorded this episode just for you, friend.

Resources

• Full Show Notes
• Love Letter
• LBD Collective 
• Health Coaching Services 
• @mskatehouse 
• Access the full Live By Design Meditation Library
• How mindful breathing can change your day (and your life)
• @livingintentionallyjenna

Connect with Liz Chapman - Podcast Manager

• Website
• Instagram

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Connect with Kate: mskatehouse.com | the live by design blueprint | @mskatehouse | mastermind | courses | speaking | FREE overcoming overwhelm masterclass

Have you ever wondered how to bring the biggest, most exciting vision you have for your life into reality? If so, then today’s episode was recorded just for you, because we’re about to add another tool to your intentional living toolbelt!

Today, I am welcoming Cassandra Bodzak onto the podcast. Cassandra’s a thought-leader, best-selling author, and speaker in the mindfulness and personal development world who helps women get out of fear and overwhelm and become the divine designers of their own life. 

Today we dive into manifesting through meditation, and how to up-level the ownership you have of your life through:

🌟 A step-by-step guide to manifesting through meditation

🌟 Why you should be manifesting from a conscious place and not from your fears and limiting beliefs

🌟 How meditation helps you move towards taking aligned action in the direction of your dreams

If you’re ready to bring your best, most vibrant vision of your life into reality then press play now.

🎧 And if you loved this episode of the LBD Podcast, then I know you'll dig the episode Cassandra and I recorded together on Divine Downloads! 🎙

Resources

• Full Show Notes
• Love Letter
• LBD Collective 
• Health Coaching Services 
• @mskatehouse 

Connect with Cassandra Bodzak

• Cassandra Bodzak
• Divine Downloads
• @cassandrabodzak
• Facebook
• YouTube
• TikTok

Cassandra’s Resources

• Manifesting Through Meditation: 100 Guided Practices to Harness the Power of Your Thoughts and Create the Life You Want by Cassandra Bodzak
• Eat with Intention: Recipes and Meditations for a Life that Lights You Up by Cassandra Bodzak
• Spiritual Awakening Journal: Daily Reflections to Attract Positivity and Reconnect with Your Truest Self by Cassandra Bodzak
• The Power of Intention: Learning to Co-Create Your World Your Way by Dr. Wayne Dyer
• A Year of Miracles: Daily Devotions and Reflections by Marianne Williamson
• Meditations to Heal Your Life by Louise Hay

Connect with Liz Chapman - Podcast Manager

• Website
• Instagram

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Connect with Kate: mskatehouse.com | the live by design blueprint | @mskatehouse | mastermind | courses | speaking | FREE overcoming overwhelm masterclass

Have you ever wondered what’s so alluring about a journaling practice? I once read that, “Journaling is mindfulness in motion,“ and I couldn’t agree more! 

As someone who’s kept a journal, to some extent, for the majority of my life, I’m here to share that journaling holds incredible power. It can be a gateway to self-discovery and so 👏 much 👏 more. Plus, it’s a totally free practice (because I’m betting you have paper and a pen laying around somewhere already!). 

So, what are the benefits of journaling, you ask?

✍️ Reduces stress

✍️ Boost health and well-being

✍️ Creates space for negative thoughts

✍️ Provides a way to process emotions

✍️ Help you figure out the next right step

✍️ Deepen self-discovery

So join me as we dig into the six biggest benefits of having a journaling practice and the nine super simple tips I have for you to get started writing today.

Resources

• Full Show Notes
• Love Letter
• LBD Collective 
• Health Coaching Services 
• @mskatehouse 
• Grab Kate’s fave Journaling Prompts
• Atomic Habits by James Clear
• 6 Journaling Benefits and How to Start Right Now
• Margarita Tartakovsky - Author

Connect with Liz Chapman - Podcast Manager

• Website
• Instagram

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Connect with Kate: mskatehouse.com | the live by design blueprint | @mskatehouse | mastermind | courses | speaking | FREE overcoming overwhelm masterclass

Today I’m diving into one of my favorite books, Atomic Habits by James Clear! I have a ridiculous amount of takeaways from this book - the whole thing is underlined, dog-eared, and annotated…my grandma (who reveres books!) would be a little aghast at how marked up this book is, but I think it’s just a testament to how much I’ve learned! 😉

One of my favorite takeaways from Atomic Habits is the Goldilocks Rule, which tells us that humans experience peak motivation when working on tasks that are right on the edge of our current abilities. So it’s not too easy, not too hard, but just right (just like Goldilocks!).

So if you have found yourself:

🌟 lacking motivation

🌟 feeling stuck in pursuit of your goals

🌟 losing steam

🌟 having a hard time showing up for yourself

…then today’s episode was recorded just for you, friend. I found James’ insights to be super encouraging, inspiring, and most importantly, actionable. So tune in today if you too are ready to pursue goals of just manageable difficulty in order to create and sustain motivation!

Resources

• Full Show Notes
• Love Letter
• LBD Collective 
• Health Coaching Services 
• @mskatehouse 
• Atomic Habits by James Clear

Connect with Liz Chapman - Podcast Manager

• Website
• Instagram

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Connect with Kate: mskatehouse.com | the live by design blueprint | @mskatehouse | mastermind | courses | speaking | FREE overcoming overwhelm masterclass

This is the hardest episode I've ever recorded, but it's deeply important to me to show up for you authentically. Usually, that's as the "happiness and joy" podcaster, but I now also need to honor when I'm in a season that's heavy and grief-filled.

Because I'm learning that joy and grief are two sides of the same coin, and they're both part of our human experience. So I'm going to hold space within me, and here on the podcast, for both.

So it's in David's memory, and to honor all that he taught me, that I record this episode for him, for me, and for you today.

I'm still deeply in this season of grief, but there are beautiful things I learned from David that I feel are important to share. Things like embracing the current moment, enjoying the simple pleasures of life, and how we're all capable of sharing love.

If after listening, you too want to support David's Memorial Fund at the Naples Zoo, you're welcome to do so at https://www.napleszoo.org/donate with a note that it's "In memory of David Freyhof." 

With infinite love, I bring this episode to you, friend.

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Connect with Kate: mskatehouse.com | the live by design blueprint | @mskatehouse | mastermind | courses | speaking | FREE overcoming overwhelm masterclass

Earlier this week we connected with Talia Joy of the Awakening Her Podcast, and we shared a conversation all about manifestation, the law of attraction, and what it’s like to experience this world as an empath or as a highly sensitive person.

One of my takeaways from our conversations was feeling empowered. Empowered to fully step into myself, and what I might have once seen as a quirk before, I now know is part of me being, and I’m learning to embrace being a highly sensitive person. There’s a freedom in no longer apologizing for what makes you different, and instead celebrating it within myself.

And it’s my hope that today’s meditation, which is inspired by an Instagram post I saw from @marcandangel, gives you some of that freedom and permission to love yourself just as you are too.

Resources

• Full Show Notes
• Love Letter
• LBD Collective 
• Health Coaching Services 
• @mskatehouse 

Connect with Liz Chapman - Podcast Manager

• Website
• Instagram

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Connect with Kate: mskatehouse.com | the live by design blueprint | @mskatehouse | mastermind | courses | speaking | FREE overcoming overwhelm masterclass

Today, I am welcoming Talia Joy of The Awakening Her Podcast onto the show. Talia is a manifestation mentor who is obsessed with helping lightworkers, seekers, and empaths to create a “pinch-me” life filled with purpose, abundance, and joy. Now that’s something I can get behind!

Today we share a conversation all about:

✨ Manifestation

✨ The Law of Attraction

✨ What it’s like to experience the world as an empath or highly sensitive person (HSP)

✨ Self-care practices for empaths

✨ And how to best support the empaths in your life

My takeaway from our time together was truly empowered to fully step into myself. And what I might have once seen as a quirk before I now know is just part of being me and embracing all that encompasses. For me, that means being a highly sensitive person, and there's such a freedom and no longer apologizing for what makes you feel different and instead celebrating it within yourself. 

In listening to this episode, I hope you too walk away feeling empowered to love and celebrate yourself exactly as you are today, even while making progress in the direction of your dreams!

🎧 And if you loved hearing Talia's insights on the LBD Podcast, then I KNOW you'll dig the episode we shared together on The Awakening Her Podcast! 🎙

Resources:

• Full Show Notes
• Love Letter
• LBD Collective 
• Health Coaching Services 
• @mskatehouse 

Connect with Talia Joy

• Talia Joy
• The Awakening Her Podcast
• @taliajoymanifestation
• Awakened Manifestation with Talia Joy

Talia’s Resources

• The Awakening Her Podcast
• The Empowered Empath Program
• The Empath’s Survival Guide: Life Strategies for Sensitive People by Judith Orloff, Pam Tierney
• Thriving as an Empath: 365 Days of Self-Care for Sensitive People by Judith Orloff MD
• Manifest Your Destiny: The Nine Spiritual Principles for Getting Everything You Want by Dr. Wayne W Dyer

Connect with Liz Chapman - Podcast Manager

• Website
• Instagram

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Connect with Kate: mskatehouse.com | the live by design blueprint | @mskatehouse | mastermind | courses | speaking | FREE overcoming overwhelm masterclass