This episode discusses strategies for maintaining calm during the chaotic year-end season, emphasizing the importance of setting boundaries and managing stress effectively. The hosts share personal experiences and actionable tips for self-care that can help listeners navigate the busy holiday period while prioritizing their mental health. 

• Exploring December’s chaotic nature 
• Discussion on managing work hours and boundaries 
• Importance of implementing strict cancellation policies 
• Recognizing the silent impact of stress on well-being 
• Techniques for effective self-management and delegation 
• The role of mindfulness and regular exercise in stress reduction 
• Acknowledging personal limits and saying no when necessary 
• Encouragement to prioritize self-care during busy times 
• Building harmonic routines for stability and support 
• Final thoughts on embracing growth in the new year

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Imagine transforming your body and mind by embracing a vegan lifestyle—it's not just about tofu and kale. We promise you'll learn why understanding your nutritional needs is critical, especially when transitioning from vegetarianism to veganism. Hear personal tales of overcoming stereotypes and nutritional pitfalls, like the importance of B12 and iron, and discover how supplements and regular blood tests can help keep your plant-based diet balanced. We'll break down the myths that veganism requires more supplements than an omnivorous diet and share tips on enhancing nutrient absorption.

What if vegan bodybuilding could redefine your perception of strength and self-worth? Join us as we unpack personal stories of empowerment through weightlifting and share insights into overcoming body image issues and societal pressures. We'll reveal the challenges of maintaining mental health after bodybuilding competitions and tackle issues like body dysmorphia and bigorexia. It's about setting personal boundaries, embracing self-acceptance, and finding power in the transformation that a vegan lifestyle and fitness journey can offer.

Celebrate individuality and the vibrant communities that embrace our quirks, from nerdy interests to alternative subcultures. We open up about finding comfort in spaces that celebrate unique traits and offer acceptance, such as queer-friendly environments. You'll hear about the role of these communities in transforming perceived flaws into celebrated strengths. Our guest, Grace from Misfit Muscle Club, enriches the discussion with valuable insights into vegan nutrition, encouraging listeners to pursue plant-based living with compassion and intention. Join us in this exploration of empowering connections and compassionate living.

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Setting boundaries can be a game-changer for mental health, but what does that actually look like day-to-day? Emma kicks off with a proud moment from her coaching experience, while Jess shares the ups and downs of her week, setting the stage for a conversation about the dire importance of knowing when to say no. Saying yes all the time can lead to feeling overwhelmed and burnt out, so we explore how establishing boundaries can protect your mental well-being, even if it means ruffling some feathers along the way. Real-life experiences highlight the struggle of juggling personal obligations while trying to keep a firm grip on one's mental health.

Friendships flourish when nurtured with self-improvement and authenticity. We dive into personal stories of overcoming self-sabotage, like stepping away from habits that no longer serve us, and how those changes impact the social scene. By setting clear personal boundaries, one can enjoy the company of true friends who respect and support these life shifts. This episode underscores the value of self-awareness, the necessity of recognizing genuine relationships, and how these elements contribute to a fulfilling life journey.

The hurdles of blending work and personal life, especially from the comfort of your home, are real. We chat about strategies for maintaining those all-important boundaries, sharing tips and anecdotes on keeping distractions at bay. From managing work interruptions to the art of saying no to well-meaning friends, we tackle the challenges of self-sabotage head-on. Our conversation touches on the power of authentic friendships and the joy that comes with small, meaningful gestures. Listener feedback and our future plans round out the episode, keeping the door open for your suggestions on topics you want us to cover next.

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Imagine transforming your financial reality by shifting your mindset from scarcity to abundance. In this episode, we delve into the art of manifesting money and maintaining a positive outlook that can reshape your life. Through personal stories and practical advice, we explore how the power of belief systems and strategic routines, like planned grocery shopping, can lead to significant financial savings and manifest desired outcomes. Discover how aligning actions with intentions isn't just about envisioning success—it's about implementing real strategies to achieve it.

Uncover the magic of visualization and manifestation boards as tools for reaching your personal and professional milestones. We discuss the profound impact of writing affirmations as if they've already happened, and how high vibrations influence your surrounding positivity. Whether through meditation or vision boards, these techniques are pivotal for success across various life areas, including business, personal development, and relationships. Personal anecdotes highlight how visualization has led to tangible successes, from competition triumphs to future home designs.

As we approach 2024 with optimism, we reflect on the journey of Yarishna, an athlete who perfectly balances health and personal goals. Consistent engagement with vision boards and rituals like journaling and meditation keeps us aligned with our aspirations, even as life priorities evolve. By sharing our unique approaches to meditation and the motivational power of vision boards, we hope to inspire you to harness these techniques for personal growth and transformation. Join us as we share how these methods have guided us in creating the lives we envision.

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What happens when love, loyalty, and authenticity intersect in relationships? Join us as we unravel the intimate details of Em's serendipitous meeting with AJ, and Jess's complex, decade-long on-again, off-again romance with Logan. We'll share the profound lessons we've learned about the importance of not settling, finding someone who truly values and respects you, and the role of family approval in relationships. Prepare to be moved by personal stories that reveal the mysterious forces that keep couples together, and how relationships can feel like everything finally aligns.

Communication's transformative power in relationships takes center stage as we explore the beauty of healthy dialogue and conflict resolution. Reflecting on our past experiences, we reveal how we overcame toxic communication patterns like screaming matches and grudges. Discover how patience, understanding, and effective communication have become the new norm in our lives, and how trust and intuition play pivotal roles in fostering stronger bonds. Our candid discussion highlights the significance of listening and mutual respect, encouraging a willingness to change and adapt for the sake of a loving partnership.

Finally, we celebrate the strength of showing up as our authentic selves in both romantic and platonic relationships. In a world full of distractions and temptations, we emphasize the importance of nurturing genuine connections through self-acceptance and overcoming insecurities. Hear our reflections on the impact of supportive relationships on personal growth, and the value of meaningful friendships built on mutual understanding. This episode is a heartfelt tribute to authentic love and the journey of self-acceptance, offering insights into building fulfilling, lasting relationships.

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What happens when life's curveballs force you to reassess everything? Join us on Show Up Uncut with Em and Jess as we navigate the whirlwind of personal and professional changes we've faced over the past six weeks. Em opens up about her ongoing recovery from illness and the exciting new relationship that blossomed post-vacation. Meanwhile, Jess shares her bombshell news about rekindling things with her ex and discovering she's pregnant, shedding light on how these developments are reshaping her outlook on life and priorities.

Parenthood and professional ambitions collide as we explore the seismic shifts in our personal lives and businesses. Jess dives into how pregnancy has transformed her from a self-focused achiever to a more nurturing, family-oriented mindset. We both discuss the delicate art of juggling body composition goals with the demands of impending parenthood and how our newfound relationships are altering our daily routines and financial habits. The dialogue is rich with reflections on the importance of shared experiences and gratitude for life's evolving journey.

Change is never easy, but it's a constant companion in our lives. We emphasize the value of embracing growth, from handling the mental hurdles of expanding a business to learning the art of relinquishing control. Tune in for insights on self-care amidst parenting duties, the importance of taking small steps to overcome fear, and the power of a supportive, team-oriented dynamic in relationships. Plus, don’t miss our light-hearted moments and a sneak peek into future episodes, where we’ll spill the beans on our love lives and much more!

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Have you ever wondered what it’s like to travel across Europe alone? Em returns from her solo adventure with tales of exhilaration, challenges, and unexpected moments of joy and fear. We unpack her journey, filled with the highs of constant partying and the lows of navigating foreign cities alone, emphasizing the importance of pursuing personal goals without hesitation.

During our conversation, Em recounts a spine-tingling incident in Athens where she was followed by a stranger, shedding light on the critical aspects of travel safety. Compare the cool, pristine landscapes of Croatia with the bustling streets of Greece and join us as we relive the excitement of biking around a Croatian island and the grand finale at Tomorrowland. These vivid stories illustrate both the beauty and risks of solo travel, offering a nuanced perspective on going it alone.

We also delve into the practicalities of solo adventures — from adjusting back to everyday life after an epic trip to avoiding common scams. Em shares her hard-earned tips on staying vigilant and making the most of solo journeys, especially as a female traveler. This episode is a treasure trove of insights and stories designed to inspire you to trust yourself, embrace independence, and find the extraordinary right beyond your comfort zone.

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What happens when a disciplined Navy sailor transitions to a successful business owner and personal trainer? Meet Keith Graham, our guest for this episode, who has done just that. Having grown up in South Coast New South Wales and served in the Navy where he crossed paths with Barack Obama and the Queen, Keith shares his gripping story of overcoming addiction and finding his true calling. He talks candidly about the harsh realities of military life, how he conquered his struggle with alcohol, and the ways these experiences have shaped his approach to coaching clients facing similar challenges.

Keith introduces us to his unique coaching methodology, Campaign Fitness, built around the MENT theory—mindset, education, nutrition, and training. He explains how this holistic approach is tailored to individual journeys, addressing limiting beliefs and self-sabotaging habits through gradual, trust-building processes. Keith emphasizes the significance of understanding personal circumstances, such as stress and social pressures, in ensuring compliance with training and nutrition plans. His insights into reshaping clients' identities and belief systems provide a roadmap for lasting positive change, demonstrating that true transformation begins from within.

Balancing life as a business owner, new parent, and competitive bodybuilder is no easy feat. Keith shares his strategies for managing time and prioritizing family over his competitive hobbies. He offers practical advice on maintaining a strong work ethic, building successful business systems, and the transition from hands-on coaching to leveraging online processes for better work-life balance. From allocating time for family and business tasks to the importance of having a strong "why," Keith’s journey offers invaluable lessons for anyone looking to achieve success without sacrificing personal fulfillment.

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What if you could revolutionize your salon's retail sales with just a change in mindset? This episode features Sonia from the Salon Doctor Correct, who comes with 37 years of experience in the hairdressing industry. Sonia shares her incredible journey from owning her own salons to excelling in corporate and pharmaceutical sales, leading her to the creation of the Salon Doctor. With a wealth of knowledge under her belt, Sonia reveals how recommending products rather than selling them can drastically uplift your salon's retail performance. She also shares practical tips on using high-quality hair products and the importance of educating salon staff to see immediate revenue boosts, enhancing both client satisfaction and business growth.

Wondering how to communicate effectively with your clients and recommend the right products without overwhelming them? Sonia guides us through identifying client needs and offering tailored solutions, starting with essentials like shampoo and conditioner. We discuss the power of client cards for tracking recommendations and ensuring consistent follow-ups, which build confidence in retailing and understanding client psychology. Addressing common objections and breaking down costs, Sonia shows us how to underline the value of professional products over supermarket brands, making the process of closing sales much smoother.

Beyond sales strategies, we also explore the importance of networking and building trust within the salon industry. Sonia recounts her experiences in fostering strong relationships with salon owners, understanding their needs, and providing effective stock control and product recommendations. She shares personal growth routines like journaling and meditation, emphasizing the significance of overcoming self-doubt and embracing self-confidence. This episode is a treasure trove of advice on elevating retail sales, empowering women in business, and creating a supportive community. Join us and glean from Sonia's extensive experience and practical wisdom.

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What if you could shortcut years of trial and error with just five essential lessons? Join us as we unpack the critical insights we wish we knew when starting our business. From the power of market research and creating a client avatar to the undeniable importance of networking, we cover the foundational elements that can propel your venture from day one. Financial management might sound daunting, but understanding profit and loss statements and tools like Xero can be game-changers. We don't sugarcoat the reality—starting a business is tough, but with perseverance and informed planning, it’s a journey worth taking.

Ever wondered how to navigate the shifting tides of social media trends or pay your employees ethically and on time? We dive into the necessity of adaptability in business, especially with platforms like Instagram constantly evolving. Our conversation spans the crucial aspects of maintaining a work-life balance, the art of pivoting in response to challenges like COVID-19, and the hidden struggles of burnout. We share our personal stories, exposing the guilt and reality behind taking time off and emphasizing the need for self-care and mental health maintenance in the entrepreneurial journey.

Balancing full-time work and university studies can feel like walking a tightrope without a net. We explore the intense struggle, the inevitable burnout, and the importance of setting boundaries to maintain sanity. Delegating tasks and knowing when to outsource work like podcast editing can make all the difference in handling multiple responsibilities. We wrap up with humbling lessons from failure, highlighting how setbacks can build resilience and drive improvement. Winning may feel great, but losing teaches invaluable lessons that spur personal and professional growth. Tune in for honest conversations, practical advice, and the resilience needed to thrive in entrepreneurship.

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