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

Any other recovering perfectionists out there?

If so, then this episode might hit home for you. In today's bonus episode, Samantha Kellgren of Simply Well Coaching shares her answer to the question that all of my guests are asked, which is, "Knowing what you know now, what advice do you wish you could share with yourself from ten year's ago?"

Sam's honest, candid, and insightful answer is sure to leave you feeling a little lighter and brighter then when you first pressed play.

I also added a bonus mini conversation about self care, which will help you reconsider what "counts" as self care and will leave you encouraged to pursue what truly speaks to you.

Looking for more resources mentioned in today's episode? Pop over to my full show notes for complete access to links, resources, and more!

*Join The Live By Design Goal Setting Masterclass Waitlist, and as my special thank you I'll personally email you a Mini Motivational Meditation!*

Resources
show notes & IIN circle of life exercise
join the newsletter
connect with me @livebydesignpodcast
health coaching with kate
download your free 5 mini meditations & guided sleep meditation

Connect with Samantha
Aligned Action Facebook Group
SimplyWellCoaching.com
30-Minute Consult
Connect with Samantha @simplywellcoaching

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

This week I sit down with Samantha Kellgren of Simply Well Coaching to discuss Aligned Action. What it is, and how you can incorporate it into your life! Through a transformative experience in her own personal life, Sam learned how to pursue aligned action, which has led to her establishing her mindset and health coaching practice, starting a family, and so much more. Each day Sam helps women say no to overwhelm and yes to balance, joy, and confidence. 

Does that sound like someone you'd like to speak light and love into your day? Excellent, me too! So pour a cup of coffee, press play, and learn how you too can pursue aligned action.

Looking for more resources mentioned in today's episode? Pop over to my full show notes for full access to links, resources, and more!

*Join The Live By Design Goal Setting Masterclass Waitlist, and as my special thank you I'll personally email you a Mini Motivational Meditation!*

Resources
show notes & IIN circle of life exercise
join the newsletter
connect with me @livebydesignpodcast
health coaching with kate
download your free 5 mini meditations & guided sleep meditation

Connect with Samantha
Aligned Action Facebook Group 
SimplyWellCoaching.com
30-Minute Consult
Connect with Samantha @simplywellcoaching

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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 had an experience that gave you absolute clarity? A "something's gotta change" kind of moment where you knew deep down in your being that you must make a shift?

I had one.

At 25 I had a quarter-life crisis and drastically changed my life as a result. I'm here right now writing these show notes in large part because of the decisions I made during that time to follow the calling that was on my heart.

Today I open up and share what that process looked like (hint: it took a lot of time, dedication, and determination - but it was 100% worth the work!) and how I'm systematically dismantling my tendencies towards perfectionism and instead am choosing to embrace courage and bravery, not perfection at all costs.

I also share a mini Book Report focused on Reshma Saujani's Brave Not Perfect, a book that put simply has changed my life. I hope it's as impactful for you to learn about as it was for me to read!

Looking for more resources mentioned in today's episode? Pop over to my full show notes for full access to links, resources, and more!

Resources
show notes & IIN circle of life exercise
join the newsletter
connect with me @livebydesignpodcast
health coaching with kate
download your free 5 mini meditations & guided sleep meditation
brave not perfect by reshma saujani 

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

There is joy all around us. I'd even venture to say that there is joy within us. And sometimes, we need a little help seeing and feeling it.

Enter Sarah Weyenberg, founder and owner of the Shiny Happy Yoga online studio.

Sarah is a longtime friend and yoga mentor of Kate's, and it's always a pleasure to welcome her onto the podcast to guide us all in seeking, experiencing, and passing along joy.

So sit back. Press play. And enjoy this week's mini meditation.

And if you enjoyed today's episode, then the meditation library from the 5-Day Mini Meditation Challenge is definitely going to resonate with you. Sign up here to receive direct access to all five mini inspiration meditations, and as my thank you I've added my guided sleep meditation to the library too!

show notes | IIN circle of life exercise | shinyhappyyoga.com - use code "livebydesign" for a free month of online yoga studio access! | @shinyhappyyogastudio |  join the newsletter | @livebydesignpodcast | health coaching with kate | download your free 5 mini meditations & guided sleep meditation

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

This week Sarah Weyenberg, founder of the Shiny Happy Yoga online studio, joins us on the podcast for a conversation about one of our all-time favorite topics - JOY!

Sarah shares her secrets for cultivating joy in moments both big and small and the ways you can do the same. As Sarah says, "The more joy you spread, the more joy comes back to you." So press play, let the joy wash over you, and then resolve to spread kindness and joy to someone today!

Want to give Shiny Happy Yoga a try? Excellent! Use code "livebydesign" for a free month of online yoga studio access. Thank you, Sarah, for sharing the gift of yoga with our community!

show notes | IIN circle of life exercise | shinyhappyyoga.com | @shinyhappyyogastudio |  join the newsletter | @livebydesignpodcast | health coaching with kate | download your free 5 mini meditations & guided sleep meditation

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

Hey friend! Did you miss the Mini Meditation Challenge earlier this month?

No worries!

Originally I had planned to drop the 5 days of meditations plus the bonus guided sleep meditation as part of my upcoming Patreon, but in hosting the challenge I've learned how beneficial it was for all of us (especially during this pandemic season of life) to have a regular meditation practice, and I want these tools to be available to all of you immediately and for free.

So hop over to mskatehouse.com/meditate to join and receive your 5 days of mini meditations and guided sleep meditation delivered straight to your email inbox.

join the meditation challenge | join the newsletter | @livebydesignpodcast | health coaching with kate| download your free 5 mini meditations & guided sleep meditation

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

Are you ready to make yourself a priority?

To concentrate on your breath and let the rest of the world melt away?

To be proactive against pandemic-induced anxiety?

Excellent. Me too, friend. So press play, sit back, and let your breath carry you for the next few minutes. 

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Did you miss participating in the challenge when it was live, but want to use the meditations on your own? Awesome! Download the full library of mini meditations here, and as my thank you I've added my guided sleep meditation too!

march meditation challenge | join the newsletter | circle of life exercise | @livebydesignpodcast | health coaching with kate | download your free 5 mini meditations & guided sleep meditation

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

We interrupt our Special Podcast Series for this announcement!

I'm hosting my very first Live By Design Podcast Meditation Challenge

I don't know about you, but my pandemic-induced anxiety has been creeping into my life more and more, and I don't love it. But I know that when I meditate regularly that my mind is calmer and my stress and anxiety lessens.

And I figure I can't be the only one feeling this way. Which is the inspiration for our #minimeditationchallenge and this week's podcast episode.

So what's the challenge look like?

When: Monday, March 1 - Friday, March 5

What: 7-10ish minute meditations delivered to you daily via email from Kate

Why: To establish the habit of meditation and lower our stress levels

And my special thank you gift for signing up for the challenge is a guided sleep meditation you'll receive via email immediately upon joining, so you can start drifting off to a restful sleep right away.

Participate in the challenge on Instagram @livebydesignpodcast to engage with our community, support one another in this pursuit, and for the chance to win sweet prizes from our challenge sponsors such as essential oils, Zoom yoga classes, one free entrance into Kate's Goal Setting Masterclass, a Start Today Journal, and so much more!

Join the challenge today and grab your free guided sleep meditation too!

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Did you miss participating in the challenge when it was live, but want to use the meditations on your own? Awesome! Download the full library of mini meditations here, and as my thank you I've added my guided sleep meditation too!

march meditation challenge | join the newsletter | circle of life exercise | @livebydesignpodcast | health coaching with kate | download your free 5 mini meditations & guided sleep meditation

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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 had a day where you woke up on the wrong side of the bed? Where you could  turn your day around if you actually tried, but maybe you don't know where to start?

On those days I like to break out my "Joy List" and purposefully make my off-feeling day into a good one, by harnessing the power of intention and joy.

episode notes | march meditation challenge | join the newsletter | circle of life exercise | @livebydesignpodcast | health coaching with kate | download your free 5 mini meditations & guided sleep meditation

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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 read a book that took something intangible (such as joy) and the author made it feel approachable and, dare I say, attainable?

That's exactly how I felt while reading Ingrid Fetell Lee's “Joyful.” I've always sought to cultivate joy, but Ingrid gave me the framework and vernacular to take my study to the next level. Throughout the book she explores how joy can be purposefully created through measures both big and small, and she equips us with the tools to cultivate joy in our own lives too!

In addition to this mini book report, this week I also share how I strike the balance between working towards big, audacious goals while also appreciating each and every day. I delve more into how I do this through flow states, a gratitude practice with my husband, and finally my Start Today Journal practice too!

Want to join The Live By Design Goal Setting Masterclass? Drop your details here so I can be in touch this spring when the course opens, including a special one-week-only Founding Members offer where you can join the course with lifetime membership at the lowest price it'll ever be offered!*

episode notes | march meditation challenge | join the newsletter | circle of life exercise | @livebydesignpodcast | health coaching with kate | download your free 5 mini meditations & guided sleep meditation

past episodes referenced: what is a flow state anyways? | our couples gratitude practice that's changed everything 

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