Little Details, Big Impact: How Small Changes Can Transform Your Life

Establishing a morning routine that incorporates intentional practices, such as breath work and connecting with nature, can significantly enhance your day and help you break free from habitual patterns. In a recent podcast episode, the host shares her personal journey of transforming her mornings to create a more intentional and fulfilling start to the day.

Host, Tonya Leigh, shares her experience of breaking free from habitual comfort by replacing a reactive coffee routine with a rejuvenating "sunrise ceremony." This practice involves sitting outside, soaking in the morning sun, and engaging in breath work for five minutes. Tonya emphasizes how this simple yet powerful ritual helps reset their nervous system and sets a positive tone for the day. 

Tune in to discover how you can enhance your mornings and cultivate a deeper connection with yourself and the world around you.

Talking Points:

00:18 - Breaking Morning Habits 00:31 - Sunrise Ceremony 03:09 - Introducing the Glowtini 05:58 - Strut and Sculpt Routine 09:01 - Benefits of Pilates 12:11 - Collagen in Coffee 13:05 - Effects of Protein and Healthy Fats 15:04 - Importance of Intentional Thoughts 20:22 - Assessing Life Details 23:43 - The Calm Ritual

Quotes:

"What really happens is we're having to break out of habits that we're so accustomed to."

"Don't take your health for granted just because you feel okay."

"It's not a struggle when you take the drama out of it and you just ask yourself, okay, what do I need to do to hit this goal?"

"The reality is your thoughts are shaping your entire experience."

"I attribute the majority of my success from me literally brainwashing myself into believing that I was going to have success."

"Real self-image work doesn't start in the mirror. It starts in the stillness."

Useful  Resources:

Click HERE for The Calm Ritual

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Connect with Self-Image Coach Tonya Leigh:

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Emotional Regulation: The New Discipline for a Chaotic World

Emotional regulation has become an essential skill for personal growth and success, especially in today's fast-paced and often chaotic world. The ability to manage one's emotional responses, rather than attempting to control external circumstances, is crucial for effectively navigating life's challenges.

Tonya Leigh explores the crucial concept of emotional regulation in today's fast-paced and divisive world. Tonya emphasizes that instead of trying to control external circumstances, our true power lies in managing our emotional responses. She begins with a personal check-in, encouraging listeners to assess their feelings on a scale from zero to ten.

Despite facing significant challenges, including her father's illness and business setbacks, Tonya shares how her commitment to self-work has helped her maintain a positive outlook, rating her emotional state as a nine. The episode highlights the importance of nurturing our nervous systems and offers insights into overcoming fear of the future.

Tune in for valuable strategies on how to cultivate emotional resilience and thrive in turbulent times.

Talking Points:

00:44 - Self-Check: How Are You Feeling? 02:09 - Fear of the Future and Self-Image 04:45 - Understanding Self-Image and State of Being 08:42 - Subconscious Blocks and Self-Image 11:51 - External Control vs. Internal Regulation 15:01 - Self-Soothing and Mothering Yourself 18:44 - Regulation in Entrepreneurship 22:42 - New You, New Nervous System 23:14 - Join the School of Self-Image

Quotes:

"Regulation is the new discipline because we are living in some wild times."

"If you don't decide on purpose, if you don't take ownership of that, you are going to have a very dysregulated nervous system."

"A lot of us are just walking around as children in adult bodies."

"When you start becoming this person for yourself, you will be amazed at what you're capable of."

 "I'm going to be the one that changes. That's when miracles happen."

"When you can regulate your nervous system and you don't freak out, when you have that ability to just take a pause, go in, take some breaths, calm yourself down, remind yourself, I'm safe in this moment."

Useful  Resources:

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Connect with Self-Image Coach Tonya Leigh:

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The Power of Believing: How to Cultivate Unshakable Faith in Yourself

Unshakeable: Redefining Success on Your Own Terms

In the pursuit of success, many individuals find themselves chasing external markers—such as wealth, recognition, or status—believing that these achievements will bring them happiness and fulfillment. However, as discussed in the podcast episode, true success, or "elegant success," is fundamentally about creating a life that aligns with your personal values and brings genuine satisfaction.

Host Tonya Leigh explores the concept of elegant success—success that is rooted in personal values, alignment, and ease, rather than societal pressures to do more and be more. Tonya shares her reflections on the importance of creating a fulfilling life that feels good on the inside, as well as the challenges many are facing in today's uncertain world. Drawing from her personal experiences, including navigating her own emotional landscape during difficult times, she emphasizes the significance of managing one's nervous system and internal world to cultivate resilience and peace. 

Tune in for insights that challenge traditional definitions of success and encourage listeners to redefine what it means to thrive.

Talking Points:

00:33 - Rethinking Success

01:15 - Uncertainty and the Nervous System

03:02 - Leading Through Uncertainty

05:44 - Elegant Success: What No One Tells You

07:08 - The Messiness of Success

10:07 - Life and Business Changes

13:10 - Trusting Your Gut

16:21 - Releasing with Grace

18:05 - Feeling Lost Before Clarity

20:15 - Shedding Old Identities

23:04 - The Emptiness of Misaligned Success

25:01 - Reconnecting with Your Essence

26:05 - Navigating Back to Your North Star

Quotes: "What if the real flex is creating a life that feels as good on the inside as it looks on the outside?"

"Elegant success is creating the life you desire without abandoning yourself in the process."

"I've encountered so much peace by just accepting that it's going to feel elegant and then it's going to feel messy again."

"You cannot evolve and expect everyone to come with you."

"The doubt that you may be feeling, well, it's not failure, it's just feedback."

"I started to trade my truth for someone else's checklist, and I was shaping my life around approval instead of alignment."

Useful  Resources:

Click HERE for the Unshakable Workshop 

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Connect with Self-Image Coach Tonya Leigh:

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Three Moments That Almost Broke Me—and Made Me Stronger

Life is a journey filled with ups and downs, and it is often during our most challenging moments that we discover our true strength. In the latest episode of the School of Self-Image, Tonya Leigh shares her personal experiences of facing adversity and how these moments ultimately shaped her into a stronger, more resilient version of herself.

Tonya opens up about her own transformative life moments that felt overwhelmingly challenging. She shares her vulnerability in recording this episode, revealing the resistance she faced and the importance of showing the raw, real version of ourselves. Tonya discusses the concept of wabi-sabi, an ancient Japanese philosophy that appreciates beauty in imperfection and incompleteness, contrasting it with our perfection-obsessed culture.

Join her as she explores how the toughest experiences can ultimately shape and strengthen our character. Tune in for an inspiring conversation on embracing our flaws and the growth that comes from life's challenges.

Talking Points:

00:33 - The Challenge of Vulnerability 01:38 - Embracing Imperfection: The Wabi-Sabi Philosophy 02:31 - Life's Breaking Points 04:06 - Moment 1: Divorce and Single Motherhood 07:04 - Moment 2: Battling an Eating Disorder 13:17 - Moment 3: Daughter's Illness and Personal Sacrifice 22:42 - Reflections and Lessons Learned 25:19 - Encouragement for Those Struggling 26:03 - Embracing the Journey

Quotes:

"It wasn't breaking me. It was making me unbreakable."

"It's okay to ask for help. It's okay to be supported. It's okay to not know how to do this on your own."

"No matter how down you think you are, don't give up on yourself because remember, those moments, they're what's making you stronger."

"I think the biggest gift that came out of this was... she appreciates and takes care of herself in such a way that I don't think she would have had this not happened."

"You don't give up on the dream, but you may have to adjust your goals."

"You are not falling apart. You're actually falling into yourself."

"It doesn't mean that you're weak. It means that you're human."

Useful  Resources:

Click HERE to join the Membership 

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Connect with Self-Image Coach Tonya Leigh:

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The Lightning Strike: A Wake-Up Call to Live Fully

In our fast-paced lives, it's easy to let moments slip by unnoticed, overshadowed by distractions and the constant hum of to-do lists. However, as Tonya Leigh emphasizes in this episode, life doesn't need to be grand to feel fulfilling; it simply needs to be fully lived. The key to unlocking joy, clarity, and confidence lies in maximizing our moments.

Tonya shares a deeply personal story inspired by a frightening experience during a flight from Charlotte to Boston. While 15,000 to 20,000 feet in the air, an unexpected flash of light shook the plane, sending passengers into a panic. Tonya recounts her reaction of stillness amidst chaos, highlighting the importance of maximizing moments in life. She emphasizes that life doesn't need to be bigger to feel better; rather, it requires a fuller experience.

Join Tonya as she explores how to unlock more joy, clarity, and confidence in your everyday moments. Grab your tea or coffee and prepare for an enlightening discussion on living fully.

Talking Points:

00:43 - Tonya's Scary Flight Experience 03:23 - Realization of Life's Value 05:09 - What Really Matters 07:16 - How We Minimize Moments 09:53 - Deep Presence and Awareness 13:23 - Focusing on Lack vs. Appreciation 18:10 - Wealth and Maximizing Resources 22:28 - Investing in Inspiration 24:46 - Living in Gratitude

Quotes:

"It woke me up to what really, really matters."

"As long as I have my life, I have possibility."

"When you are present, you'll realize you're okay in this moment without all of the mental drama."

 "The practice of appreciation will change your life."

 "Focusing on what you already have and maximizing it will lead to discoveries and results that will expand your life."

"The best way to do that is to make here so full that you outgrow it."

"You don't need more time. You just need more aliveness in the time you already have."

Useful  Resources:

Click HERE to join the Membership 

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Connect with Self-Image Coach Tonya Leigh:

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The Art of Joyfully Hustling: Balancing Ambition and Ease

The Drama Triangle Explained: How to Reclaim Your Power

The Drama Triangle, a concept developed by psychologist Stephen Karpman, illustrates how individuals can become entangled in a cycle of emotional exhaustion and conflict through three distinct roles: the victim, the rescuer, and the villain. Each role plays a significant part in perpetuating drama in our lives, often without our conscious awareness.

Host Tonya Leigh explores the concept of the Drama Triangle, a framework that reveals the subconscious patterns we create in our lives. The discussion highlights how many people gravitate towards drama, whether for a sense of identity, adrenaline, or connection, often without realizing it. Tonya emphasizes that while some drama may serve a purpose, much of it keeps us trapped in familiar, chaotic states, preventing us from experiencing peace and ease in our lives. 

Tune in as we break down the three roles in the Drama Triangle—victim, villain, and hero—and how to recognize and escape these patterns to achieve a more elegant and fulfilling life.

00:47 - The Allure of Drama: Why We Create It

01:03 - Craving Peace and Elegance

02:09 - Role 1: The Victim

04:16 - The Victim's Self-Image

07:10 - Role 2: The Rescuer

09:50 - Examples of the Rescuer Role

11:07 - The Rescuer's Self-Image

16:00 - Role 3: The Villain

19:30 - Examples of the Villain Role

22:26 - The Villain's Self-Image

23:32 - Stepping Out of the Drama Triangle

24:03 - Becoming the Main Character

Quotes:

"What we crave is a sense of ease, a sense of peace, a sense of elegance in our lives, which means that we're going to have to give up some of the drama."

"You're not the problem, but you are the solution."

"If you want to grow your impact, if you want to have more ease in your life, you must be willing to let other people fail."

"I'm only valuable when I'm needed."

"The control, the criticism, and the blame comes from a fear of losing control, of not being enough, of being exposed."

"You're the main character, but more importantly, you're also the writer and the director."

Useful  Resources:

Click HERE to join the Membership 

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Connect with Self-Image Coach Tonya Leigh:

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Clearing the Clutter: Transforming Your Self-Image for a New Season

Spring is often associated with renewal and fresh beginnings, and this concept can be applied to our self-image as well. Just as we clean out our closets or declutter our homes, we can also take the time to refresh how we see ourselves and how we show up in the world. 

Host Tonya Leigh explores the concept of spring cleaning your self-image, much like we do with our homes. As nature begins to awaken from winter, it's the perfect time to reflect on how we perceive ourselves and make necessary changes for personal growth. The host invites listeners to embrace this season of renewal by clearing out old beliefs and habits that no longer serve them and to welcome in new, positive energy that aligns with the woman they're becoming.

Join us as we discuss practical steps to refresh your self-image, create an environment that supports your evolution, and ignite your journey toward self-reinvention. Get ready to dive deep and transform your perspective this spring!

Talking Points:

00:47 - A Time for Reinvention 02:02 - Identify the Area to Spring Clean 04:00 - Paint the Vision for Your After Story 07:10 - Clear the Clutter of Limiting Beliefs 12:21 - Bring in Fresh Energy and New Beliefs 20:02 - Protect the Space with Boundaries and Systems 27:52 - Elevate and Upgrade Your Environment

Quotes:

"Within each of us, we always have a new after story that's just waiting to be revealed, waiting to be experienced, waiting to be created, but you have to paint it first."

"Identity is built in tiny decisions."

"If you continue to do what you're doing for the next 10 years, are you going to like the result?"

"My workouts go in my calendar like a meeting with my most important client because honestly, I am."

"If you love this podcast, if it brings a spark of joy to your life, if it's helped you to navigate some challenging times."

Useful  Resources:

Click HERE to join the Membership 

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Connect with Self-Image Coach Tonya Leigh:

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Cultivating Quiet Confidence as a Woman

In today's fast-paced world, power is often associated with loudness, dominance, and aggressive behavior. However, Tonya Leigh highlights a different perspective: quiet power, which is rooted in presence, certainty, and self-trust. This form of power is not about making noise or asserting oneself over others; rather, it embodies a calm and confident energy that naturally commands respect.

The concept of "quiet power" and what it truly means to be a strong, influential woman without conforming to traditional expectations of dominance. Tonya reflects on her personal journey and how her quietness and feminine energy have often been misinterpreted as weaknesses. She shares insights on the importance of authenticity and self-trust, emphasizing that true power lies in being aligned with one’s true self rather than succumbing to external pressures.

Join Tonya as she uncovers how to embrace your presence, influence without force, and become undeniably powerful in your own unique way.

Talking Points:

01:42 - Misalignment and Loss of Power 04:25 - True Power and Insecurity 06:33 - Knowing Your Worth 11:04 - Acting Out of Character 14:49 - Rosa Parks' Quiet Defiance 18:24 - Unshakable Boundaries 22:07 - Importance of Emotional Management 26:04 - Dressing and Moving with Intentionality 28:29 - Embodying Quiet Power 30:22 - Taking Action Without Announcing

Quotes:

"If you are trying to be something that your soul is not in alignment with, if you are trying to be powerful in a way that doesn't feel true to you, there is going to be misalignment."

"I am that quiet power. I have no interest in dominating you. I want us all to win together."

"Her strength lay in her unshakable presence, her certainty, and her quiet refusal to be moved, literally and figuratively."

"There's something magnetic about a woman who's in that energy that's just so in who she is, who's so present, who has nothing to prove and everything to give."

"How would you dress, walk, and speak if you fully believed in your power?"

"A woman with quiet power doesn't waste time talking about what she's going to do. She just does it."

Useful  Resources:

Click HERE to join the Membership 

Click HERE for a FREE download 

Click HERE to sign up for our newsletter, The Edit

Connect with Self-Image Coach Tonya Leigh:

Click HERE to follow our Instagram

Click HERE to visit our website

Click HERE to visit our Facebook group

Click HERE to follow our TikTok

Click HERE to subscribe to our YouTube channel