From Postpartum Struggles to Unstoppable Confidence: A Conversation with Ellison Ward

The significance of setting small, achievable goals emerges as a vital strategy for fostering confidence and momentum in personal development in this candid coversation with Ellison Ward. Ellison shares her transformative journey from feeling overwhelmed and trapped in a cycle of inactivity to embracing incremental changes that reshaped her life.

Tonya Leigh welcomes Ellison Ward to discuss the transformative power of reinvention. Ellison shares her personal journey of overcoming postpartum depression and the struggles she faced in rediscovering herself. Tonya and Ellison explore the importance of community and support during times of change, highlighting how the School of Self-Image has played a pivotal role in Ellison's transformation. This episode offers inspiration and practical insights for women looking to embrace their own journeys of self-reinvention. Tune in to hear Ellison's remarkable story and learn how you too can embark on the path to rediscovery and empowerment.

Talking Points:

00:31 - Ellison Ward's After Story 01:02 - Meeting Ellison in London 01:22 - Ellison's Background and Struggles 04:09 - The Challenge of Taking the First Step 04:47 - Overwhelmed and Anxious Feelings 07:48 - Advice for Women Feeling Stuck 10:12 - Building Confidence Through Small Wins 11:06 - The Importance of Community 13:08 - Identifying Limiting Beliefs 14:02 - Overcoming People-Pleasing 16:19 - Influence of Ellison's Grandmother 17:01 - Shifting Focus from Past to Future 19:34 - Echo Effect of Achieving One Goal 23:07 - Focusing on Energy and Health 24:58 - Enjoying Life's Pleasures 25:47 - Mastering Your Day 26:33 - Gratitude and Future Plans

Quotes:

"I thought, sink or swim, I gotta do this. There's no excuse."

"I set small goals... those small goals get you to the big, and then you don't feel overwhelmed."

"You just need one person in your life that offers you a possibility that you never thought would be possible."

"Sometimes they want to fight with me on it. And I'm like, listen, you're going to thank me later."

"If you want to master your life, master your day."

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Never Say Never: Rediscovering Joy in Everyday Moments

Visualization is a powerful tool that can shape our reality by guiding us toward opportunities and success. By holding positive visions in our minds and allowing our brains to filter relevant information, we can create a pathway to achieving our dreams. Tonya Leigh's insights remind us that the journey is just as important as the destination, and by embracing the process with patience and excitement, we can manifest the life we desire.

She shares her five biggest lessons from 2024 and emphasizes the importance of taking time to assess the past year and intentionally plan for the future, highlighting the significance of visualization as a tool for shaping reality. Tonya discusses her recent experiences while working on her upcoming membership and the annual workshop, The Curated Year, where members come together to plan and learn from their past. Join her for insightful reflections and practical takeaways to carry into the next year!

Talking Points:

00:35 - Tonya's Five Biggest Lessons of 2024 01:08 - Annual Workshop: The Curated Year 01:29 - Reflecting on Last Year's Lessons 01:51 - The Power of Visualization 05:05 - Never Say Never 09:02 - Patience and Playing the Long Game 14:21 - Knowing Your Core Values 16:30 - It's Never as Hard as You Think 21:08 - It's Okay for People to Be Upset 24:34 - Looking Forward to New Lessons

Quotes:

"Dreaming and visualizing aren't just wishful thinking. They're powerful tools for shaping your reality."

"There is power to visualizing what it is that you want and then letting go of how or if it's going to happen."

"Life isn’t linear. It’s more cyclical. You may find yourself coming back to parts of yourself that you thought were long gone, but you’ve missed."

"If you find yourself out of alignment, I want you to think about, do you know what your core values are?"

"I want to see myself as capable of doing hard things and being a woman who is true to herself, who's authentic."

Useful  Resources:

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From Overwhelm to Calm: Redefining Your Holiday Season

The holiday season often brings a whirlwind of activities, expectations, and societal pressures that can lead to feelings of overwhelm and stress. However, by embracing the concept of holiday essentialism, you can transform your experience into one that is joyful and fulfilling. This approach encourages you to focus on what truly brings you joy while letting go of obligations that do not serve you.

Inspired by Greg McCowan's book "Essentialism: The Disciplined Pursuit of Less," which encourages focusing on fewer but more meaningful activities, Tonya challenges listeners to ask themselves three key questions:

1. What truly brings them joy during the holidays?
2. What activities they do out of obligation?
3. What memories they want to create?

She discusses the societal expectations that can turn what should be a joyful time into a marathon of obligations. Tune in to discover how to shift your mindset and focus on what truly matters this holiday season, embracing the simple joys and calm instead of the chaos.

Talking Points:

01:09 - Holiday Overwhelm and Societal Pressures 02:13 - Fear of Disappointing Others  04:36 - What is Essentialism? 05:39 - Question 1: What Truly Brings Me Joy? 06:34 - Question 2: What Am I Doing Just Because I Think I Have To? 07:50 - Question 3: What Memories Do I Want to Create? 08:33 - Shifting from Excess to Intention 09:55 - Editing Ruthlessly 14:06 - Mindfulness and Being Present 17:02 - Secret Santa and Charitable Giving 18:04 - Simplifying the Holidays 23:10 - Setting Boundaries for Social Commitments 24:03 - Prioritizing Connection Over Perfection 24:13 - Setting Intentions for the Holiday Season

Quotes:

"If holidays are not your thing, especially around this time of year, I challenge you to skip it altogether."

"The shift in mindset with holiday essentialism is to move from access to intention and from pleasing others to cherishing moments."

"Just because you've done something for years doesn't mean you have to continue doing it."

"The holidays are not a performance and you don't have to be performative."

"Shed the souffle. Seriously, let her go. You don't need to do it."

"What people remember is how you made them feel."

Useful  Resources:

Click HERE for my FREE Calm Meditation 

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Finding Joy in Life's Challenges: The Uncommon Gratitude Practice

In our daily lives, we often encounter individuals who trigger strong emotional responses in us—whether it’s frustration, anger, or discomfort. The common reaction is to distance ourselves from these people, believing that cutting them out will provide relief. However, as discussed in the podcast episode, this approach may lead to missed opportunities for profound personal growth.

In this episode of the School of Self-Image, host Tonya Leigh explores the profound lessons that can be learned from the things we often take for granted, complain about, or try to avoid in our daily lives. As Thanksgiving approaches, Tonya emphasizes the importance of gratitude and celebration, arguing that these practices should extend beyond just one day a year. She reflects on how embracing gratitude has been a transformative principle in her life, helping her navigate challenges and create a life she loves. Drawing from a recent workshop, she shares insights on staying connected to our celebrations, highlighting how they can foster personal growth and joy. Join Tonya as she invites listeners to recognize and appreciate the unexpected sources of wisdom in their lives.

Talking Points:

00:40 - Thanksgiving and Gratitude

02:06 - The Power of Celebration

03:11 - Practicing Gratitude in Hard Times

03:43 - People Who Trigger Us

07:04 - Learning from Triggers

10:06 - Embracing Failures

12:35 -Daily Annoyances

16:00 - Future Gratitude

22:34 - Showing Up for Your Dreams

Quotes:

"Gratitude has become a practice that I especially use during my hardest times."

"I have come to view these people as my biggest teachers. I like to call them my pets. They're my personal emotional trainers."

"I think the answer is to lean into it so we can learn from it and grow from it."

"A lot of the lessons that we need to learn are going to be learned in the mistakes, not in the successes."

"The next time you're annoyed, just ask yourself, is there anything in this that I could be grateful for?"

"I have found that the anticipation is even better than the arrival."

"If you come across just one podcast and you learn something that changes your life, I will feel like I have served my mission in life."

"Be a woman who shows up for her dreams."

Useful  Resources:

Click HERE to join the Curated Year Workshop

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Connect with Self-Image Coach Tonya Leigh:

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Reclaim Your Time, Avoid Distractions, and Boost Productivity.

Distraction is often viewed as an external issue, something that occurs due to our environment, technology, or other people. However, as discussed in the podcast episode, the reality is that distraction is primarily a mental challenge. In fact, it is stated that 90% of distractions stem from our own thoughts rather than external factors. This insight is crucial for anyone looking to improve their focus and productivity.

Host and Master Self-Image Coach Tonya Leigh delves into the pervasive issue of distraction and its impact on productivity. Research indicates that the average person loses nearly four hours each day to interruptions, but Tonya shares her insights on how distraction can be managed rather than succumbed to. She introduces five effective strategies she practices to enhance focus, derived from her personal journey of transformation from a scattered individual to someone who achieves remarkable results. As we approach the holidays, Tonya reflects on her experiences in 2024, expressing gratitude for the lessons learned and the growth achieved, emphasizing the profound influence of self-image on all areas of life. 

Tune in for valuable insights that can help you navigate distractions and elevate your self-image for a more fulfilling life.

Talking Points:

00:49 - Holiday Greetings and Reflections 01:10 - Gratitude for 2024 and Excitement for 2025 02:31 - Self-Image and Humanity 03:46 - Observations and Commands to the Brain 11:20 - The Value of Attention 12:14 - The Real Cost of Distractions 14:03 - What Could You Do with 1500 Hours? 16:14 - Reclaiming Lost Time 19:03 - Breaking Down Plans into Actionable Results 22:22 - Emotional Responses to Distractions 25:08 - Understanding the Root of Distractions 26:26 - Examining the Cost of Distractions 30:04 - Personal Power and Focus 34:08 - Handling Distractions When They Occur

Quotes:

"It's the failures that teach us the most."

"Attention in this day and age is our most valuable commodity, and yet it's something that we do not guard often enough."

"What could you do with 1500 hours?"

"The question isn't whether you have the time, the question is, what are you going to do to reclaim it?"

"What do we need to feel in order to put our phones away and be present with each other?"

"Every focused moment is a vote for who I'm becoming."

"Those moments are meant to teach you, they're meant to grow you, and they're meant to help you become less distracted."

Useful  Resources:

Click HERE for the Week of Calm Workshop

Click HERE to join the Membership 

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Connect with Self-Image Coach Tonya Leigh:

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Calm, Cool, and Connected: Embracing a New State of Being

One of the most crucial decisions we make daily is what she refers to as the "B decision." This decision centers on consciously choosing who we want to be in any given moment, regardless of the external circumstances we face.

Host Tonya Leigh dives into the concept of the "B decision," which focuses on the essential question we should ask ourselves: "Who do I want to be right now?" Tonya highlights the importance of this decision in shaping our experiences and handling life's challenges. She reflects on the anxiety and frustration many people feel when they rely on external circumstances to dictate their state of being. Using a personal story from her recent trip to New York City, she illustrates how life’s unpredictability can impact our emotions but emphasizes that we have the power to choose our responses. Tune in to explore how embracing the B decision can transform your mindset and lead to a more fulfilling life.

Talking Points:

01:09 - The Importance of the B Decision 02:02 - Life's Unpredictability 03:06 - Conscious Choice of Emotions 04:10 - Balancing Professional and Personal Life 05:02 - Energy and Thoughts 05:45 - Trapped by External Changes 06:37 - Default Settings and Triggers 08:44 - Responding to Crisis 10:09 - Energy Shifts and Influence 11:56 - The Self-Image Pause 13:48 - Purposeful Emotional Choices 16:29 - Ripple Effect of Being 20:05 - Curiosity vs. Judgment 24:00 - Life Improvements Through Being 25:04 - Benefits of Calmness 25:36 - Calm, Cool, and Connected

Quotes:

"I asked myself, who do I want to be in this moment with nothing outside of me changing?"

"Your beingness is the energy, the predominant energy that you are embodying in any given moment."

"But you tell your brain, here's what we're doing. This is who we're being."

 "I am becoming someone who takes immediate action."

"Every thought you think and every action that you take is a vote for who you want to be."

"I don't need the world to be different in order for me to be different. But when I be different, the world does change."

Useful  Resources:

Click HERE for the Week of Calm Workshop

Click HERE to join the Membership 

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Connect with Self-Image Coach Tonya Leigh:

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Transforming Your Life with Intentional Language

Words have more power than we give them credit for, not only in copywritting but in our everyday lives.  This discussion revolves around the profound impact that words have on our mindset and actions. One of the key takeaways is the transformative power of shifting our language from "I want" to "I am." This simple change can significantly alter how we perceive our aspirations and ultimately influence our behaviors.

Host Tonya Leigh welcomes special guest Jamie Palko, the behind-the-scenes copywriter for the School of Self-Image. Jamie shares her journey back to copywriting, highlighting the power of setting clear goals and the excitement of reconnecting with her passion. The conversation reflects on the serendipitous moments that brought Jamie to the podcast, where she first learned about the School of Self-Image. Join them as they explore the magic of wordsmithing and how it has brought them together in this full circle moment.

Talking Points:

00:10 - Jamie's Full Circle Moment 01:32 - Jamie's Journey Back to Copywriting 02:23 - The Power of Words 04:55 - Transitioning Between Projects 05:16 - The Role of a Copywriter in Content Creation 05:47 - The Impact of Words on Personal Life 08:35 - The Shift from "I Want" to "I Am" 10:35 - The Energy of Words 12:17 - Words Carry Energy and Meaning 13:00 - The Pygmalion Effect and Setting Expectations 14:47 - Reframing Nervousness as Excitement 16:47 - Teaching Mindset to Children 19:05 - Speaking from Your Future Self 20:02 - Overused Words: Should and Overwhelmed 23:19 - Shifitng "Have to" to "Get to" 28:38 - Practicing New Ways of Speaking 32:47 - The Power of Words in Creating Your Life

Quotes:

"I really do feel like those words that I spoke to myself and wrote that down and really sort of lived and breathed those for those couple of months made this happen."

 "Two little words, so much just deleting them gave me so much relief."

 "You've planted her in this small pot. And you need to plant her in the forest and let her grow with the words you use."

"Stop "should-ing" all over yourself."

"Your words are creating your life and they're very, very powerful."

"It was lovely to have this time talking to you and introducing myself to the world."

Useful  Resources:

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Vote for Yourself: Five Ways to Champion Your Dreams

To truly champion yourself, it is essential to have a clear vision of what you want in life, much like political candidates who articulate their visions during campaigns. A well-defined vision serves as a guiding light, helping you navigate the complexities of your personal and professional journey.

Host Tonya Leigh poses a thought-provoking question: What if you applied the same passion and conviction seen in political campaigns to your own dreams and aspirations? Tonya explores five powerful ways to become your own champion, encouraging listeners to "vote for yourself" with enthusiasm. She shares her recent experiences from the SOSI tour in Europe and expresses excitement for the final stop in New York, emphasizing the importance of community and setting intentions for the upcoming year.

Tune in to discover how to champion your own goals and dreams!

Talking Points:

01:29 - The Elephant in the Room: U.S. Election  02:24 - Cognitive Bias and Personal Growth 03:19 - Campaigning for Yourself 05:07 - Championing Your Own Vision 07:04 - Vision Questions and Exercises 10:07 - Avoiding Vision Shame 13:10 - Strong Beliefs and Convictions 18:09 - Finding Belief in Yourself 19:12 - Being Your Loudest Supporter 22:04 - Overcoming External Doubts 24:00 - The Power of Environment 25:47 - Writing Your Victory Speech

Quotes:

 "What if you brought the same passion, conviction, and unwavering belief that you often see in political campaigns to your own dreams and aspirations?"

"Just allow yourself to dream."

"Coaching is one of the best investments you will ever make in yourself. And I stand by that 1000%."

"If you have to get up and look in that mirror every morning and be like, listen girl, here we go. Today's gonna be an amazing day. You know why? Because you are amazing."

"What I've noticed is that when I just go within and I bet on myself, I evolve to the next level."

"You have a vision for your life, you build your campaign promises, you become your own rally, you invest in your victory, and you build your dream team."

Useful  Resources:

Click HERE to join the Membership 

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Connect with Self-Image Coach Tonya Leigh:

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Finding Peace: Techniques to Release Attachments and Anxiety

In the journey of personal growth and freedom, awareness serves as the foundational step. Becoming aware of our thoughts, emotions, and attachments is crucial for breaking free from the cycles of worry and anxiety that often trap us.

Host Tonya Leigh dives into the transformative art of letting go, a topic she has passionately coached and personally navigated. Drawing from her own experiences and insights, Tonya emphasizes the importance of releasing attachments to ideas, people, and things, which can often lead to suffering and anxiety. She shares a pivotal moment during a vacation in Paris, where a friend's advice and the book "Awareness" by Anthony de Mello sparked a profound realization about the roots of unhappiness.

Tune in to discover powerful techniques and wisdom from spiritual teachers and psychologists that can help you cultivate calm and break free from the cycle of worry.

Talking Points:

01:19 - The Concept of Letting Go 01:39 - Awareness by Anthony DeMello 02:02 - Attachment Causes Suffering 03:29 - Happiness and External Factors 05:37 - Embrace Reality as It Is 06:19 - Importance of Self-Observation 07:34 - Love Without Attachment 09:10 - Letting Go of the Ego 10:19 - Letting Go of the Need for Approval 14:15 - Embracing Uncertainty 18:16 - Dedication vs. Attachment 20:55 - Fall in Love with the Practice 21:59 - Let Go of the Rope

Quotes:

"All of my suffering was because of attachment."

"Happiness doesn't come from things outside of you."

"I want everything for you. I need nothing from you."

"All I need to do is let go. Just let go. And yet it's so hard."

"The ability to just show up in the world as you truly are, sharing the things that you truly love, expressing yourself in a way that feels true to you, is the most freeing thing in the world."

"The reason why you're suffering right now is most likely because you are attached to something or you fear losing something, which is also an attachment."

Useful  Resources:

Click HERE to join the Membership 

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Connect with Self-Image Coach Tonya Leigh:

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Mastering Productivity: Signature Work Habits with My Executive Assistant

Beginning and concluding your day effectively are essential practices that can significantly influence your productivity and overall mindset throughout the workday. Tonya Leigh and her executive assistant, Abigail Schroeder, explore the importance of these two bookends of the day and how they contribute to a more effective and fulfilling work experience.

Tonya opens the conversation by addressing a common question she receives: how she manages to get so much done. Tonya shares the story of how she found Abigail amidst over 500 applicants and highlights the importance of having a supportive team. Together, they explore effective work strategies, insights on collaboration, and the value of intuition in hiring. 

Tune in to discover how to enhance your productivity and learn from Abigail's expertise in managing tasks and supporting a busy, thriving  executive by creating a positive, effective work environment.

Talking Points:

01:53 - Role of an Executive Assistant

02:27 - Abigail's Responsibilities

07:04 - The Four Ds Framework

09:16 - Abigail's Signature Work Habits 

10:51 - Starting Your Day Well

13:26 - Self-Awareness and Acceptance

16:01 - Knowing Your Strengths and Weaknesses

20:10 - Writing Everything Down

25:08 - Prioritize with Focus and Rest

31:14 - Diffuse Mode of Thinking

37:58 - Most Impactful Work Habit

39:33 - Company Culture 

Quotes:

 "My two main goals in my role is to optimize your time and to support the overall vision you have for the company."

"If you're going to do it, don't do something and then be struggling and arguing with it."

 "At any moment, you can do a U-turn and recommit, do whatever you need to do to get yourself back on track."

 "It's just part of the human experience. We're not supposed to be great at everything."

"You wouldn't expect yourself to be able to run a marathon without training for it, you know? And so we have to treat our brain the same way."

"Ending your day well can look like, I don't know, cooking, hanging out with friends, going on a walk, playing a game."

Useful  Resources:

Click HERE to join the Membership 

Click HERE for a FREE download 

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Connect with Self-Image Coach Tonya Leigh:

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