Stay Ready with Christina Torres

The CTFAR model explained—plus how to use AI to coach yourself through career challenges when you can't afford (or don't have time for) a real coach.

After dealing with a lot of struggle at work this week, I've been leaning HARD on the self-coaching model to get myself out of funks and take action even when I'm feeling stuck. And I realized: most EAs don't know about this framework, even though it's a total game-changer for career goals, money conversations, and boundary-setting.

In this episode, I'm breaking down:

• What CTFAR (Circumstances, Thoughts, Feelings, Actions, Results) actually is and why it works
• The chain reaction happening in your brain that keeps you stuck—and where you have power to change it
• Why your thoughts are creating your results (and how to change the thoughts that aren't serving you)
• Real examples: asking for a raise, managing up with vague feedback, setting boundaries with family
• How to run the model on yourself in under 5 minutes (yes, really—you can do this on the subway)
• Using AI (Claude or ChatGPT) as your free 24/7 coach to work through CTFAR faster
• The 3 biggest mistakes people make with this framework and how to avoid them

The truth bomb: You keep telling yourself "if I ask for a raise, they'll think I'm greedy" and then you don't ask. The result? You don't get a raise. Your thought literally created your result. But once you see the pattern clearly, you can change the thought—which changes your actions—which changes your results.

This is for you if:

• You've talked yourself out of asking for a raise or promotion
• You know you need to set a boundary but you just... don't
• You feel stuck between knowing what you want and actually doing it
• You can't afford a coach right now but you need strategic support
• You keep spinning your wheels trying to "figure things out" alone

What you'll learn:

• The exact 6-step process for running CTFAR on any goal or stuck situation
• How to identify your "unintentional model" (what's happening now) vs. your "intentional model" (what you want to create)
• Why "I have no idea what she wants" creates confusion and avoidance—and what thought to try instead
• The difference between a circumstance (neutral fact) and a thought (your interpretation)
• How to choose a "bridge thought" when jumping from "I'm terrible at this" to "I'm the best" feels fake
• My exact AI prompt for self-coaching when I need help at 2am or on my commute
• Why you should NOT use Co-Pilot or company software for self-coaching (they audit everything)

Episode Length: ~26 minutes of framework breakdown + real examples
Vibe: Practical self-coaching tutorial meets real-life application
Warning: Contains honest talk about feeling sad and depressed on the train, using AI to process feelings before work, and why I don't want you self-coaching with Co-Pilot

Mentioned in this episode: Why I use Claude over ChatGPT for self-coaching, the "shmedium thought" concept (like shmedium goals but for beliefs), how to create AI projects for different areas of your life, and why awareness alone won't change your results—you have to actually DO something different

Stop staying stuck. CTFAR is the framework that shows you exactly where your thoughts are creating your results—and how to change them.

Need more structured support?→ Get Interview Ready Playbook ($47) - Includes frameworks for reframing limiting thoughts during interview prep

→ Book an EA Power Hour ($249) - We'll run CTFAR on your specific career challenge together and build your intentional model

→ Join the EA Career Accelerator waitlist ($997) - 8 weeks of coaching that includes thought work, negotiation frameworks, and strategic career planning

Get on the email list for Torres Tuesdays where I drop weekly gems about navigating corporate life: runandtellthat.co

Why you need to stop dreaming "large" and start dreaming MEDIUM because right now, you're dreaming dangerously.

After years of playing financial autopilot and letting myself get exploited (yes, I said it), I finally did the math. And I'm calling you out to do the same.

In this episode, I'm breaking down:

• Why "I want to be a millionaire" is actually setting you up for failure (and what to aim for instead)
• The real cost of ignoring what you ACTUALLY need to live comfortably (spoiler: it's way more than you think)
• How I calculated that I need $300K/year to live the life I want—and why that's MORE realistic than $1M
• Why New York takes 44-50% of my income in taxes (and why you need to factor this into YOUR salary goals)
• The hobbies I can't afford right now because I'm too busy "face planting" after work (Netflix doesn't count as self-care, sis)
• How ignoring my ADHD has cost me MILLIONS in lost opportunity (not just wasted money)
• Why asking for $25K-$50K more isn't obscene—what you're doing RIGHT NOW is obscene
• The "proof stacking" method from copywriting that you need to use on YOURSELF
• Why you deserve dance classes, massages, and joy WITHOUT working yourself into the ground first

The truth bomb: You're not just underpaid. You're exploiting yourself. And I'm talking to ME too.

If you can't pay your bills with ONE paycheck, but you're telling yourself "it would be nice" to take a dance class or get a massage? You're dreaming too small.

This is for you if:

• You're living paycheck to paycheck despite managing a gajillionaire's calendar
• You think asking for $25K more is "too much" (it's not)
• You have no hobbies because "working" and "face planting" are your only activities
• You're scared to get realistic about what you actually WANT out of life
• You're applying to jobs making the same (or less) than what you make now
• You've been told you're "lucky to have a job" so many times you believe it

Episode Length: ~13 minutes of unfiltered truth
Vibe: Car confessional meets tough love financial reality check
Warning: Contains justified rage about self-exploitation and several well-placed f-bombs

Mentioned in this episode: Two-parent household income goals, New York tax rates, ADHD business coaching, proof stacking, and why wanting to live alone forever is actually very reasonable

1. Write down your essentials: Rent, utilities, groceries, tampons, lunch at work—EVERYTHING
2. Add up the cost: What do you ACTUALLY spend per month?
3. Dream medium: What 3 reasonable things do you want to do regularly? (Dance class? Massage? Fun stuff with your kid?) Write down the cost.
4. Do the math: Essentials + joy activities + taxes = What you ACTUALLY need to make
5. Reality check: You probably need $25K-$100K more than what you're making right now. And that's OKAY.

The real CTA: Stop playing in your face. Stop letting companies exploit you. Get clear on what you need, what you deserve, and what you're going after.

Ready to get clear on YOUR number and figure out how to position yourself to GET IT?

Book an EA Power Hour. We'll spend 60-90 minutes getting brutally honest about:

• What you actually need to make (not what you "think" is reasonable)
• How to position your experience so companies see you're worth it
• The exact salary range you should be targeting
• How to negotiate without backing down

Because I don't want to have fun by myself, y'all. We need besties who are on the same path. Let's get you paid.

Book your EA Power Hour

P.S. If you're thinking "but I don't deserve $25K more"—that's exactly why you need this call. We're fixing that in the first 10 minutes.

The invisible labor tax: Why your EA work is worth way more than you think (and how to prove it)

Good ol' car confessional on why executive assistant work is undervalued, how to track your invisible labor, and the exact system I use to document my wins so I never undersell myself again.

After supporting C-suite execs and managing million-dollar operations, I've cracked the code on something that's been eating at me: Why do we treat EA work like it's less valuable when we're literally performance enhancers for entire leadership teams?

In this episode, I'm breaking down:

• Why EA work is invisible labor—and how that shows up in predominantly female-saturated roles (teachers, caregivers, administrative professionals)
• The motherhood parallel: How I'd be making $150K if my caregiving work was actually compensated
• What you're really doing when you "just" order someone lunch (spoiler: you're removing friction so they can close deals and focus on high-impact work)
• Why you're basically a junior Chief of Staff but getting paid like an assistant
• The exact calendar system I use to track my wins hour-by-hour—no journaling required
• How to use Copilot (if you're on Outlook) or Google Suite to turn your calendar into living proof of your impact
• Why you need to collect micro-praise like testimonials (yes, put it on your calendar when someone thanks you)
• How tracking my caregiving skills (navigating healthcare for my son and grandmother) helped me land my role at CPC
• The real reason you feel like your work doesn't matter: You're so good at problem-solving that you've stopped documenting it

The truth bomb: You're not "just" planning parties or booking travel—you're optimizing operations, boosting team morale, and freeing up mental space so leadership can perform at their highest level. That's worth $150K–$300K, not $85K.

This is for you if:

• You've ever felt like your EA work is "less than" because it comes naturally to you
• You're doing Chief of Staff work but getting paid admin assistant money
• You struggle to articulate your value because you don't track your wins
• You've been told you're "just the help" or treated like party planning is all you do
• You're working weekends and late nights but can't pinpoint why (hint: process issues, not you)

Episode Length: ~18 minutes of unfiltered strategy
Vibe: Car confessional meets career coaching session
Warning: Contains justified frustration about undervalued labor and a few well-placed f-bombs

Mentioned in this episode: Calendar tracking systems, Copilot vs. ChatGPT/Claude for productivity, collecting micro-praise, navigating healthcare systems as a caregiver, and why transferable skills matter more than you think

Ready to stop underselling yourself? Get on the waitlist for the EA Accelerator Program or book an EA Power Hour call—let's turn your invisible labor into undeniable leverage.

The strategic timing no one tells you about—recorded live from my car during my commute because this couldn't wait.

I'm breaking down exactly why December through early January is THE time to be applying, networking, and positioning yourself for those $120K-$145K roles that open up when budgets reset.

In this episode, I'm getting tactical about:

• Why you need to be applying RIGHT NOW even if you're not "ready"—budgets reset in January and hiring managers are already planning
• How I took a recruiter call completely unprepared and still landed on the shortlist (and what I'd do differently next time)
• The exact questions recruiters are REALLY asking when they ask about your experience (hint: it's not about your resume)
• Why talking to recruiters now is practice for negotiating your worth—even if you bomb the first few calls
• How to reconnect with your network during the holidays without being cringe or salesy
• What "I'll know it when I see it" actually means when evaluating job opportunities (and why that's okay)

The truth bomb: You don't need a perfect resume or a rehearsed script. You need confidence, clarity on your minimum salary, and the ability to articulate your value like a human being—not a robot reading talking points.

This is for you if:

• You're underpaid and miserable but haven't started looking because "it's not the right time"
• You're terrified of recruiter calls because you don't know what to say
• You think December is too late to apply (it's actually the PERFECT time)
• You're waiting to be "more prepared" before you start networking (spoiler: you'll never feel ready)

What you'll learn:

• How to reconnect with recruiters and your network during the holidays
• Why company size doesn't matter as much as you think it does
• The non-negotiables you need to figure out BEFORE you start interviewing
• How to practice talking about your worth with real humans (not just in your head)
• Why "open to opportunities" on LinkedIn + targeted applications = recruiter gold right now

Episode Length: ~18 minutes of unfiltered strategy
Vibe: Real talk from someone actively job hunting while employed

Warning: Contains honest talk about bombing interview questions, why I'm bleeding out in my current role, and your new mantra phrase "I got my bachelor's and my personality and that gets me a long way"

Ready to stop waiting and start applying? Get on the waitlist for EA Career Accelerator and join Torres Tuesdays for weekly gems on navigating this corporate landscape.

Book an EA Power Hour if you need help NOW—whether it's prepping for recruiter calls, auditing your resume, or figuring out your salary floor before you start interviewing. Don't go into January unprepared.

The unfiltered origin story of The Executive Effect—recorded in my car because epiphanies don't wait for recording studios.

After 10+ years killing it as an EA at Blackstone, Morgan Stanley, TD Securities, and now managing a $1.24M event portfolio, I had a breakdown that turned into a breakthrough: Why the hell was I treating my most valuable skill like a backup plan?

In this episode, I'm getting raw about:

• Why I spent a year trying to "level up" out of EA work—only to realize I downgraded myself into doing 3x the work for 40% less pay
• The internalized shame around being "just an assistant" (spoiler: that's bullshit and I'm calling it out)
• How I kept giving away million-dollar systems for free at work while struggling to pay rent
• The exact moment I realized executive support isn't my fallback—it's my superpower
• Why companies will pay you $145K+ to support a C-suite exec but think $85K is "generous" for managing their entire marketing and events strategy

The truth bomb: Being an EA came so naturally to me that I dismissed it as "easy"—meanwhile, I was building expense management systems with Excel macros, creating 90-day onboarding guides, and training every new hire because no one else could systemize like I could.

I was literally doing consultant-level work for an employee-level title. And I'm done with that.

This is for you if:

• You've ever felt embarrassed calling yourself an EA despite running million-dollar operations
• You're working yourself to death in a "bigger" role that pays less than your EA job did
• You keep getting promoted into more work without the compensation to match
• You've been told you're "overqualified" or need more "leadership experience" (translation: they want to underpay you)

Episode Length: ~15 minutes of uncut, unfiltered truth
Vibe: Car confessional meets business strategy session
Warning: Contains justified rage about corporate nonsense and several well-placed f-bombs

Mentioned in this episode: Morgan Stanley's EA support groups, the $75K profit year that almost broke me, and why my ADHD brain is actually my competitive advantage in executive support

In this candid episode, Christina Torres addresses the reality many entrepreneurs face: the need to return to full-time or part-time employment while maintaining their businesses. Whether you're considering this move due to the economy playing in your face or personal circumstances, this episode offers all the mindset shifts, pros, cons, and things to consider when balancing employment and entrepreneurship.

Key Points:

In this episode, you'll learn:

Links Mentioned In The Episode:

Want to stay launch-ready without copy & paste tactics, templates, or stranger-danger delegation anxiety? Join the FREE Launch Rate Club email series.

Lets get into classic marketing icks and turn them into inspo on how to approach it more effectively (and ethically). Whether you're a business owner, entrepreneur, or service provider, this episode will help you understand the true essence of marketing and how to use it for good!

Key Points:

In this episode, you'll learn:

Links Mentioned In The Episode:

Want to stay launch-ready without copy & paste tactics, templates, or stranger-danger delegation anxiety? Join the FREE Launch Rate Club email series.

We’re breaking down the coveted Ride or Buy framework, a powerful tool for articulating value and addressing money objections in your marketing and sales copy. Whether you're a service provider, coach, or product-based business owner, this episode will help you understand how to effectively communicate your worth and overcome pricing hurdles.

Key Points:

In this episode, you'll learn:

Links Mentioned In The Episode:

Want to stay launch-ready without copy & paste tactics, templates, or stranger-danger delegation anxiety? Join the FREE Launch Rate Club email series.

Christina Torres concludes her Black Friday Cyber Monday (BFCM) preparation series with a crucial focus on website optimization. Learn how to ensure your website is primed for success during the busiest shopping season of the year, from homepage to checkout.

In this episode, you'll learn:

Resource Links:

HotJar Analytics - Start Your Free Subscription - Record Sessions / See How People Use Your Website Everyday

UserTesting.Com - Start Your Free Trial - Get Real Life Humans To Text Your User Experience quickly and affordably :)

Need help with your BFCM strategy & copy? Learn more about working with Run & Tell That.

Want to stay launch-ready with weekly tips and strategies? Join the FREE Launch Rate Club email series.

Christina Torres continues her Black Friday Cyber Monday (BFCM) preparation series with a deep dive into cleaning up your email flows and sequences. Learn how to optimize your automated emails for maximum impact during the busiest shopping season of the year.

And be sure to subscribe so you know exactly when part 3 hits the airwaves!

In this episode, you'll learn:

Need help with your BFCM strategy & copy? Learn more about working with Run & Tell That.

Want to stay launch-ready with weekly tips and strategies? Join the FREE Launch Rate Club email series.