In this episode of Stronger Standards, I talk about why the pressure to reinvent yourself at the start of a new year can actually keep you stuck — especially if you struggle with all-or-nothing patterns. Instead, I share why recalibration is a more compassionate, sustainable way to create real change by working with your mind and body, not against them.

I cover:

• Why New Year reinvention often keeps us stuck
• Recalibration vs. starting over
• The 'Fresh Start Effect' and self-pressure
• Where safety behaviors (perfectionism, overworking, people-pleasing) come from
• Why “just stop” goals don’t work
• Using awareness instead of force to create change
• Noticing thoughts, feelings, and body cues in real time
• Compassion as the foundation for sustainable growth

If you’re tired of starting over every January, this episode is your invitation to slow down, get curious, and build change that actually sticks.

Timestamps:

00:00 - New year, new you?

01:00 - The fresh start effect

01:47 - The problem with wiping the slate clean

03:47 - Recalibration over reinvention

04:33 - Practical steps for recalibration

06:20 - Understanding safety behaviors

08:15 - Building awareness and compassion

11:48 - Final thoughts and next steps

More Resources:

• Grab the free mini-course: Emotion Systems Audit – Download here
• Connect with Shannon on Instagram: @coachshannonbeer
• Learn more about compassion coaching: get the details here
• Join Body Image Fundamentals: learn more here

In this episode of Stronger Standards, I break down why change feels so hard—especially when part of you wants to grow and another part is scared to try again. I explain how our brains and nervous systems are wired for safety, how old coping strategies can keep us stuck, and what actually helps change become sustainable. I also share personal reflections, practical exercises, and an invitation to think differently about the year ahead.

I cover:

• Why change feels scary even when you want it
• How the brain’s need for safety keeps us stuck
• The role of people-pleasing, perfectionism, and overthinking
• Why forcing change doesn’t last
• How sustainable change comes from safety, not pressure
• A reflection on how you want to feel in one year
• Practicing new beliefs with compassion, not force

Keep an eye out for more Stronger Standards episodes, focused on small, meaningful changes that support a more fulfilling life.

Timestamps:

00:00 - Introduction: overcoming the fear of change

01:24 - Understanding the brain's role in change

02:49 - Social threats and safety behaviors

03:50 - Implicit learnings and emotional regulation

04:55 - Safety strategies and their impact

07:09 - Challenges in making changes

09:14 - Building capacity for change

12:28 - Reflecting on future goals

15:22 - Practical tips for cultivating change

22:42 - Conclusion: embracing change with compassion

More Resources:

• Grab the free mini-course: Emotion Systems Audit – Download here
• Connect with Shannon on Instagram: @coachshannonbeer
• Learn more about compassion coaching: get the details here
• Join Body Image Fundamentals: learn more here

In this episode of Stronger Standards, I explore how to reflect on the past year in a way that supports growth rather than self-criticism. Looking back can bring pride, pressure, frustration — or all of it at once. This episode offers a more compassionate approach to reflection that helps you learn from the year without getting stuck in shame or defeat.

I cover:

• The difference between healthy self-critique and self-attacking
• Why reflection needs compassion, and how avoidance or frustration can be useful information
• Why focusing on experiences (not just achievements) helps us access contentment and fulfilment
• What experiences stood out for me this year and what I learned from them
• How to carry those lessons forward into the new year

Keep an eye out for more Stronger Standards episodes, focused on small, meaningful changes that support a more fulfilling life.

Timestamps

00:00 – Welcome & introduction

00:43 – Why reflection matters

01:26 – The difference between healthy self-critique and self-criticism

03:20 – A new approach: focusing on experiences, not achievements

05:08 – Experience 1: Greece trip and lessons in kindness

08:19 – Experience 2: The power of live music for well-being

11:55 – Experience 3: Recognizing and overcoming self-minimization

14:52 – Encouragement for your own reflection

15:23 – Final thoughts and what’s next

More Resources:

• Grab the free mini-course: Emotion Systems Audit – Download here
• Connect with Shannon on Instagram: @coachshannonbeer
• Learn more about compassion coaching: get the details here
• Join Body Image Fundamentals: learn more here

What’s that thing you’ve been avoiding? Maybe it’s reflecting on your eating habits, having a difficult conversation, reaching out to make new friends, or showing up on social media. You know it matters—but that doesn’t make it easier to face.

In this episode, I unpack why avoidance feels good in the moment, why it costs you more than you realize, and—most importantly—how to start facing the things you’ve been putting off with compassion and courage.

You’ll learn:

• Why your brain rewards avoidance (and how it keeps you stuck)
• How to recognise when your threat system is taking over
• The hidden cost of waiting until you feel ready
• A simple two-question exercise to uncover what’s really behind your avoidance
• How to take the smallest possible step forward—and build confidence from experience

You’ll walk away with a clear, compassionate framework to help you stop overthinking and start moving toward the life you actually want.

More Resources:

• Grab the free mini-course: Emotion Systems Audit – Download here
• Connect with Shannon on Instagram: @coachshannonbeer
• Learn more about compassion coaching: get the details here
• Join Body Image Fundamentals: learn more here

Most of us don’t put compassion and motivation in the same sentence. We think of compassion as soft, gentle, or even passive, and motivation as discipline, hustle, or force. But compassion is one of the most powerful motivators you can build.

In this listener Q+A, I break down why motivation isn’t a mood, how it’s really tied to emotion regulation, and why compassion is the brain state that helps you keep going without burning out.

You’ll learn:

• Why 'I’ve lost my motivation' usually means you’re stuck in threat mode.
• The difference between feelings, emotions, and motivation (and why it matters).
• How the threat, drive, and soothe systems shape your ability to follow through.
• What compassion actually does in the brain and why it motivates growth, not avoidance.
• How compassionate motivation shows up not just in food and fitness, but in your work, relationships, and daily choices.

I’ll also walk you through a reflection exercise I give my clients:

👉 For me, compassion is…

👉 For me, compassion is not…

By the end, you’ll see why compassion isn’t about lowering your standards, it’s about pursuing them with adaptability, resilience, and self-respect.

🎧 Listen now to learn how compassion can become your strongest source of motivation.

More Resources:

• Grab the free mini-course: Emotion Systems Audit – Download here
• Connect with Shannon on Instagram: @coachshannonbeer
• Learn more about compassion coaching: get the details here
• Join Body Image Fundamentals: learn more here

Self-compassion started as an academic interest, then became something much more personal.

In this episode, I share my compassion journey, the lessons I learned and and why it’s become an ongoing practice that continues to shape me as a coach and as a person.

You’ll hear about:

• Why the absence of criticism isn’t the same as the presence of courage, care, and wisdom.
• What shifted me from head knowledge to lived experience (and why group experiences were so powerful).
• The ways compassion has shown up in action—from moving countries to resting, to being more assertive in relationships.
• The resistances I had to work through, like struggling to rest, money guilt, and minimising my own needs.
• Why compassion is relational and often harder to receive than it is to give.
• What I’m still working on now, and a reflection question to take into your own life.

If you’ve ever wondered what compassion could look like beyond theory, this conversation will give you both perspective and direction.

🎧 Listen now to hear the moments that shaped my journey and the practices that continue to support it.

More Resources:

• Grab the free mini-course: Emotion Systems Audit – Download here
• Connect with Shannon on Instagram: @coachshannonbeer
• Learn more about compassion coaching: get the details here
• Join Body Image Fundamentals: learn more here

When most people think of body image, they picture confidence, self-esteem, or how they feel when looking in the mirror. But body image goes far beyond appearance, and directly shapes the way we eat, move, rest, and care for ourselves.

In this listener Q+A episode of Stronger Standards, I break down exactly how body image influences health behaviours, for better or for worse.

You’ll learn:

• The four components of body image (and why it’s about more than how you feel in your body).
• How negative body image fuels patterns like over-exercising, restriction and binge cycles, and avoidance of self-care.
• The often-overlooked trap of pride-driven over-control (why looking 'disciplined' can still be unhealthy).
• What changes when body image improves, and how it leads to more consistent, enjoyable, and sustainable health habits.
• Reflection questions to uncover whether your current behaviours are rooted in fear and control or self-respect and compassion.

If you’ve ever wondered why your relationship with your body affects your ability to follow through on healthy habits, this episode will connect the dots and show you a more supportive way forward.

🎧 Listen now and reflect: Which of your current health behaviors come from pressure and control—and which come from self-respect?

More Resources:

• Grab the free mini-course: Emotion Systems Audit – Download here
• Connect with Shannon on Instagram: @coachshannonbeer
• Learn more about compassion coaching: get the details here
• Join Body Image Fundamentals: learn more here

If you’ve ever felt stuck between two extremes, rigid dieting on one side and the 'it’s fine, just treat yourself' mindset on the other, then it's time to try something different. That's where Intentional Eating comes in - a middle ground that helps you meet your physical and psychological needs without calorie counting or rigid food rules.

I break down the 4 Pillars of Intentional Eating and how they can support you:

1. Structure – Why regular eating is key and how to use supportive routines (not rigid rules).
2. Nourishment – Meeting both physical needs and emotional needs without relying only on food.
3. Satisfaction – Bringing back flavour, variety, and permission to enjoy food.
4. Adaptability – Staying steady when life happens instead of spiraling into 'what’s the point' mode.

We’ll also cover:

• Why traditional dietary restraint doesn’t actually work (and why it’s not your fault).
• The false choice between working on body image or fat loss—and how intentional eating offers another way.
• Practical first steps to move from all-or-nothing eating toward something more supportive and sustainable.

If you’re tired of feeling like you have to pick between “discipline” and “self-acceptance,” this conversation will help you find a path that actually fits your life.

🎧 Listen now to discover which of the four pillars would support you most right now.

More Resources:

• Grab the free mini-course: Emotion Systems Audit – Download here
• Connect with Shannon on Instagram: @coachshannonbeer
• Learn more about compassion coaching: get the details here
• Join Body Image Fundamentals: learn more here

If you’ve gained weight recently and feel ashamed, frustrated, or like you’ve somehow “failed,” this episode is here to offer something different: compassion and clarity instead of criticism.

What if your eating or movement changes weren’t you giving up… but your body and mind doing their best to cope with something hard?

In this episode, we explore:

• Why weight gain often triggers shame, fear, and self-judgment
• How life experiences shape our fears—and the protective behaviors that follow
• What safety strategies are, and why emotional eating or overworking aren't failures
• How to recognize the deeper purpose behind your behavior
• What it actually means to forgive yourself—and how to do it without abandoning your goals

Whether you’ve been through a tough time, are stuck in old coping patterns, or just want to feel like yourself again, this episode will help you replace blame with understanding—and guide you toward the next supportive step.

🎧 Listen now to explore how self-forgiveness creates space for real change—without giving up on yourself.

More Resources:

• Grab the free mini-course: Emotion Systems Audit – Download here
• Connect with Shannon on Instagram: @coachshannonbeer
• Learn more about compassion coaching: get the details here
• Join Body Image Fundamentals: learn more here

Ever say, “I know what to do, but I just can’t seem to do it”? You’re not alone—and no, it’s not a willpower problem.

In this episode, we’re unpacking why motivation often feels out of reach, even for intelligent, capable people who are doing a lot… but still feel stuck. Whether it's showing up for your body, your business, or your life, this conversation will help you understand what’s really going on underneath the struggle to follow through.

You’ll learn:

• Why procrastination and “lack of motivation” are actually signs of something deeper
• How the 3 emotional systems from Compassion Focused Therapy (threat, drive, soothe) influence your actions
• What competitive vs compassionate motivation looks like—and why it matters
• Why pushing through often leads to burnout, not change
• How to reconnect with drive that feels grounded, aligned, and sustainable

This one’s for you if you're tired of high expectations leading to overwhelm, and you’re ready for a new way forward—one that balances high standards with self-compassion.

More Resources:

• Grab the free mini-course: Emotion Systems Audit – Download here
• Connect with Shannon on Instagram: @coachshannonbeer
• Learn more about compassion coaching: get the details here
• Join Body Image Fundamentals: learn more here