Finding Your Holiday Sweet Spot: Navigating Traditions, Boundaries, and Well-being

In this episode of the Shift Happens podcast, hosts Robin McIntire and Monique Eckes discuss how to find your 'holiday sweet spot' by avoiding the pitfalls of traditions, managing expectations, and maintaining boundaries. They address common holiday stressors such as weight gain, family obligations, and financial pressures, and provide practical advice on setting boundaries, prioritizing self-care, and making conscious choices. The episode emphasizes the importance of maintaining emotional well-being during the holiday season and offers actionable steps for listeners to create a more enjoyable and balanced holiday experience.

01:00 Defining the Holiday Sweet Spot
01:25 Common Holiday Stressors: Weight, Boundaries, and Finances
03:13 Navigating Family Expectations and Traditions
06:03 Practical Tips for Holiday Wellbeing
06:42 Real-Life Examples and Personal Stories
09:08 Setting Boundaries and Creating New Traditions
10:24 Managing Holiday Stress and Maintaining Health
18:36 Holiday Anxiety and Sugar Cookies
20:32 Navigating Gift Exchanges
22:11 Reimagining Holiday Traditions
27:43 Focusing on Relationships Over Food
31:14 Setting Boundaries and Self-Care
33:07 Action Steps for a Joyful Holiday

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Overcoming Habits of Distraction: Strategies and Insights

In this episode of the Shift Happens podcast, hosts Robin McIntire, a certified life and transitions coach, and Monique Eckes, delve into the pervasive habit of distraction. They discuss how distraction becomes a habit, its impact on productivity and self-esteem, and the importance of self-awareness and self-compassion. The hosts share practical strategies to identify and interrupt distracted behavior, such as breaking the day into quarters, setting alarms, and using accountability. They also emphasize the significance of values alignment and the concept of 'eating the frog'—tackling hard tasks first. The episode offers actionable advice for listeners to regain focus and align their daily actions with their goals.

00:31 Understanding the Habit of Distraction
01:52 Identifying Distraction Triggers
03:15 The Impact of Distraction on Productivity
06:27 The Emotional Toll of Distraction
10:11 Imagining a Distraction-Free Day
12:26 Practical Tips to Overcome Distraction
13:26 Breaking the Day into Quarters
15:10 The Power of Accountability
16:07 Journaling and Speaking Out Loud
18:14 Eat That Frog: Tackling Tough Tasks First
19:30 Sponsor Break and Habits Worksheet
21:10 Distraction is Not the Boss of Me
24:14 Final Thoughts and Resources

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Navigating Career Challenges: What's Not Working and How to Fix It

In this episode of the Shift Happens podcast, hosts Robin McIntire, a certified life and transitions coach, and Monique Eckes, dissect common career challenges and provide actionable steps to address them. They delve into the interconnectedness of personal health, relationships, and career energy. Highlighting patterns from previous episodes, the hosts discuss signs that may indicate dissatisfaction at work and the importance of curiosity, creativity, and self-awareness in overcoming these challenges. They also emphasize the significance of personal responsibility and the power of small actionable changes to transform one's professional life. Engaging personal anecdotes and practical advice make this episode a comprehensive guide for anyone looking to improve their career satisfaction.


01:40 Identifying Career Dissatisfaction
04:07 Signs of Burnout and Overwhelm
06:03 Breaking Negative Thought Loops
09:10 Taking Ownership and Seeking Solutions
12:35 Curiosity and Small Changes
17:03 Addressing Problems with Confidence
17:26 The Power of Taking Action
18:19 Overcoming Perceived Challenges
20:40 Empowerment Through Ownership
22:05 Famous One-Liner
27:09 Taking Responsibility for Change
28:50 The Importance of Staying in Your Lane
31:32 Conclusion and Call to Action

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📧Let's Chat! Request a Free Discovery Call or Contact Robin

💻Visit Robin's Website at robinmcintire.com or https://linktr.ee/RobinMcIntire

📧Contact Monique at Siver Paw Studio

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Navigating Relationship Challenges: What's Not Working and How to Fix It

In this episode of the Shift Happens podcast, hosts Robin McIntire, a certified life and transitions coach, and Monique Eckes discuss the intricacies of close relationships. They delve into the common patterns that signify something is off, while normalizing, lightening, and helping make the topic a little easier. Robin shares personal experiences and practical advice, emphasizing the importance of taking responsibility for one's own actions and mindset. They also provide actionable steps to identify and correct negative patterns, thereby promoting healthier and more compassionate relationships. Tune in for tips on improving communications with spouses, siblings, and friends, while achieving a better sense of inner peace.


00:13 Series Overview: What's Not Working and How to Fix It

01:08 The Importance of Close Relationships
01:43 Identifying Relationship Issues
03:56 Energy Levels and Relationship Dynamics
05:03 Personal Stories and Examples
13:55 The Role of Compassion in Relationships
15:09 Achieving Inner Peace
16:06 A Heartwarming Story
17:43 The Power of a Simple Phone Call
19:27 Staying in Your Own Lane
20:47 Communication in Relationships
22:13 Sibling Relationships and Reconnecting
24:01 The Importance of Letting Go
28:58 Action Steps for Better Relationships
30:36 Conclusion and Final Thoughts

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💁🏼‍♀️🎇Ready to take action and learn to build new habits? Book a Spark Session Plus session with Robin

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💻Visit Robin's Website at robinmcintire.com or https://linktr.ee/RobinMcIntire

📧Contact Monique at Siver Paw Studio

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Navigating Health Challenges and Weight Loss: A Journey of Curiosity

In this episode of the Shift Happens podcast, hosts Robin McIntire, a certified life and transitions coach, and Monique Eckes discuss the challenges surrounding health and weight loss. They touch on health topics like energy, chronic pain, and physical limitations and then Monique shares her personal journey of weight loss, shedding 30 pounds by addressing underlying beliefs and staying curious. They emphasize the importance of understanding the 'why' behind health goals and making gradual, sustainable changes rather than drastic measures. Listeners are encouraged to look for 'low hanging fruit' and simple, actionable steps to improve health. The episode also touches upon overcoming plateaus and the significance of mental aspects in achieving long-term health and fitness success.

00:54 Common Health Issues
01:56 Weight Loss Journey
04:05 Beliefs and Weight Loss
09:37 Commitment to Change
12:03 Achieving Goals and Staying Motivated
16:58 Exploring New Possibilities
19:10 Hiking and Personal Achievements
20:03 Embracing the Athlete Identity
21:56 Shifting Focus from Food to Experiences
23:28 Finding Enjoyable Exercise
27:10 Addressing Plateaus and Mental Shifts
30:22 The Importance of Staying Curious
34:48 Conclusion and Next Steps

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💁🏼‍♀️🎇Ready to take action and learn to build new habits? Book a Spark Session Plus session with Robin

📧Let's Chat! Request a Free Discovery Call or Contact Robin

💻Visit Robin's Website at robinmcintire.com or https://linktr.ee/RobinMcIntire

📧Contact Monique at Siver Paw Studio

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In this episode of 'Shift Happens,' hosts Robin McIntire, a certified life and transitions coach, and Monique Eckes, a client of Robin's and a self-proclaimed question-asker, explore why aspects of life may feel 'off' or 'not working' and delve into how to fix these issues. They discuss common feelings of frustration and powerlessness, especially in business, relationships, health, and general life satisfaction. The hosts kick off this mini-series focusing on these specific challenges, emphasizing the importance of personal responsibility and self-awareness. They share insights on pinpointing areas where one may need to be fully showing up, offering practical advice to begin making positive changes. The episode also includes a story from Robin about a transformative personal experience in therapy. Listeners are encouraged to reflect on their commitments and take actionable steps toward improvement.

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📧Let's Chat! Request a Free Discovery Call or Contact Robin

💻Visit Robin's Website at robinmcintire.com or https://linktr.ee/RobinMcIntire

📧Contact Monique at Siver Paw Studio

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Mastering Overwhelm: Practical Tips and Transformative Strategies

In this episode of Shift Happens, hosts Robin McIntire and Monique Eckes explore the causes, effects, and solutions to feeling overwhelmed. They discuss managing boundaries, creating 'white space' in schedules, and the importance of sleep and mental clarity. Practical tips are provided to help reclaim control and reduce stress. The hosts also emphasize transforming one's mindset to stay in motion without self-judgment, with Robin's catchphrase, 'shift happens,' capturing the essence of personal transformation through small, actionable steps. 

00:34 Understanding Overwhelm
02:22 Signs of Overwhelm
04:46 Dealing with Overwhelm
10:12 Personal Experiences with Overwhelm
12:14 Understanding and Normalizing Overwhelm
12:37 Benefits of Overcoming Overwhelm
12:47 Steps to Get Out of Overwhelm
14:22 Brain Dump Technique
15:33 Action Steps and Momentum
16:47 Sponsor Break and Spark Plus Session
17:57 Final Thoughts and Encouragement
19:59 Conclusion and Call to Action

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📧Let's Chat! Request a Free Discovery Call or Contact Robin

💻Visit Robin's Website at robinmcintire.com or https://linktr.ee/RobinMcIntire

📧Contact Monique at Siver Paw Studio

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In this episode of the 'Shift Happens' podcast, hosts Robin McIntire and Monique Eckes discuss deconstructing 'bad' habits to make the topic easier to talk about. 

They emphasize normalizing such behaviors to reduce self-judgment and guilt (hence the reason they want you to call habits 'unwanted' instead of 'bad') for a more helpful attitude towards change.  

Common unwanted habits like overeating, overdrinking, and excessive screen time are explored. 

The idea of separating self-worth from bad habits and aligning behaviors with personal values is a way to soften the path to more successful and healthier habits. 

To highlight that sometimes these unwanted habits can spiral into larger issues if not addressed, Robin shares personal stories about how her bulimia started, and later, why she chose to become a non-drinker.  

A free worksheet is introduced to help listeners understand and address their unwanted habits by identifying positive associations and creating something that won't require white-knuckling in order to change a bad habit.

The episode concludes with an action-oriented one-liner encouraging listeners to look at themselves with compassion and journal about their experiences to facilitate change.

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In this episode of the Shift Happens podcast, hosts Robin McIntire and Monique Eckes discuss the four reasons we self-sabotage. Robin, a Certified Life and Transitions Coach, and Monique, a question-asker and long-time client, delve into each of these blocks, offering personal insights, examples, and practical tips to help listeners become more aware of their thoughts and make positive changes in life. They also emphasize the importance of journaling and self-awareness as tools for growth. The episode includes a discussion on the Spark Session Plus, a coaching opportunity to enhance personal development.

00:54 Understanding Self-Sabotage
03:38 The Inner Critic: Gremlin
06:00 Assumptions and Their Impact
09:27 Interpretations: Shaping Our Reality
12:06 Listener Reflections on Misinterpretations
12:41 Exploring Limiting Beliefs
15:18 Personal Examples of Limiting Beliefs
16:14 Challenging Limiting Beliefs
17:47 Related Episodes and Sponsor Break
20:01 Famous One-Liners and Action Steps
23:02 Conclusion and Call to Action

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🆓Download the Free Guide - Unlock your 'Want To' Factor: Your First Step To Releasing Unwanted Habits

💁🏼‍♀️🎇Ready to take action and learn to build new habits? Book a Spark Session Plus session with Robin

📧Let's Chat! Request a Free Discovery Call or Contact Robin

💻Visit Robin's Website at robinmcintire.com or https://linktr.ee/RobinMcIntire

📧Contact Monique at Siver Paw Studio

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Winning the Argument with Yourself: The Power of Self-Awareness and Language

In this episode of the Shift Happens podcast, hosts Robin McIntire, a certified life and transitions coach, and Monique Eckes discuss strategies to identify and overcome self-imposed limitations using self-awareness and language. They introduce common phrases that people use to justify not advancing towards their goals. Through personal anecdotes and practical tips, they bring light-heartedness to stopping these behaviors to unlock greater potential. Listeners are encouraged to stay out of judgement and find creative ways to challenge and change their perspectives.

00:00 Joking About Bait and Switch
00:48 You Can't Unhear This ;)
02:00 Common Limiting Phrases
04:57 Personal Experiences and Examples
07:20 Overcoming Limitations
08:06 Practical Tips for Success
10:31 Listener Engagement: Share Your Thoughts
11:23 Understanding the Stories We Tell Ourselves
11:58 Personal Anecdotes and Reflections
12:53 The Power of Language in Shaping Behavior
13:33 Breaking Free from Limiting Beliefs
14:39 Creative Solutions to Overcome Obstacles
17:27 Sponsor Break and Freebie Download
18:58 Famous One-Liners and Action Items
20:12 Conclusion and Call to Action

We'd love to hear from you! Please leave topic requests or comments!

😓🆓Download the Free Guide - Stop Worrying Start Living; 3 Stress-Busting Moves to Lighten Your Load

☮️🆓Download the Free Guide - Energy! Grind vs. Flow

🆓Download the Free Guide - Unlock your 'Want To' Factor: Your First Step To Releasing Unwanted Habits

💁🏼‍♀️🎇Ready to take action and learn to build new habits? Book a Spark Session Plus session with Robin

📧Let's Chat! Request a Free Discovery Call or Contact Robin

💻Visit Robin's Website at robinmcintire.com or https://linktr.ee/RobinMcIntire

📧Contact Monique at Siver Paw Studio

#SHIFTHAPPENSPODCAST