I feel so lucky to have an amazing former military spouse and member of the military, who is also a life coach, on my podcast today. Listen in to hear about Nicole Terwey's experiences during her time in the Navy and being dual military since her husband was also in the Navy. We also discuss her life coaching specialty which is undoing urges for permanent weight loss.

Having a protocol simply means deciding ahead of time how we want to show up in the world in any given category of our lives. We can have protocols for each aspect of our life such as: food, parenting, marriage, business, time, etc.

My husband, Brad Ellertson, guest co-hosts this episode with me as we share highlights from our 21 years together.

Are you spending a lot of time with family right now around the holidays? Do you have people staying with you from out of town who you love, but they're driving you crazy? Are you frustrated by the fact that you miss your loved ones when you're not with them, but then when you are together some of their behavior makes you want to run away? Listen to this episode to gain some awareness around why this occurs and to get some simple solutions to help out with this very simple problem. If you're ready to decrease the drama that happens in your mind around your loved ones, then listen in. Also, get the added bonus of learning my spit up analogy. Enjoy!

The reality of military life is that we have to spend some really important days apart. One of those may be Christmas for you. In this episode I take a look at the "solutions" that your lower brain offers you to deal with these difficult times and the result that comes with that. This episode will help you gain some awareness around all of this and get a good look at the results you will get from using your higher brain to work through being apart from your husband at Christmas time. Your mission for the week is to create self compassion rather than self pity; it will make such a difference to intentionally do this by using the model. My Christmas present to you, my listeners, this year is a mini-performance of the song "I'll Be Home For Christmas." Enjoy!

I recently made a very fun video for an assignment for Life Coach School and I wanted to share the audio of this video here with you. Enjoy these 7 easy and doable tips that you can start applying today to the weight loss journey that you are already on that will help you think about weight loss in a way that you never have before and enhance your over all experience by taking it to the next level.

In this episode I share some of the experiences that I've had in my life with the power of music and song. I also discuss how you would use the model to improve your physical performance in any area (sports, singing, acting, etc.). I have a special treat for you on this episode. At the end of the episode I include the recording of a solo that I performed in high school "How Can I Keep From Singing?"

Did you know that if we're not careful we tend to create user manuals for how we believe the people in our lives should behave? The problem with this is the people around us don't know what's in our manual or necessarily want to behave how we've decided they should behave. If you have a husband manual, it may say "good husbands don't leave their clothes on the floor." But guess what? Sometimes husbands put their clothes away and sometimes they don't. What if that didn't make them a good or bad husband? What if you get to feel exactly how you want to feel even if they don't do what's in your manual. It's time to throw the manuals out. Listen to this episode for 4 solutions to this problem.

This weekend marked the six year anniversary since breaking my leg two weeks into my husbands first year long deployment. In this episode I share my story with you in great detail of what that experience was like for me and what I learned. This experience is a big part of who I am today.

Did you know that just like we can enjoy the anticipation of Christmas day all season long, we can enjoy anticipating the results of a goal today that haven't even happened yet? It comes from knowing for sure that they will happen and because of that knowledge having the confidence to enjoy those results today as you work toward them, which in turn increases the likelihood of you achieving them. I love applying this concept in so many areas of my life and I know you will too.