Sweat & Reflect

Hey friend!

Can you even believe we're half way through December?! Like what?! Not only are we half way through the month, but today Ryan & I are officially celebrating 1 year of dating! 

Now, before you skip over this episode because you're afraid it's going to be some lovey-dovey situation, don't!

Today's episode is all about the 5 things I've learned over the past year & why you should take these points with you.

Here's a quick breakdown of the points before you press play:
1) do what's best for YOU
2) understand what you NEED vs. what you WANT
3) Communication is KEY
4) Welcoming an EASINESS & PEACE into your life
5) You DON'T need to control everything

I cannot wait to hear what you think! xoxo 

Hey friend!

I wanted to pop in this week & talk to you about 4 ways you can navigate grief this holiday season.

Listen, I get it.  The holidays are a lot in & of themselves, & then add grief into the mix & the whole season can be beyond overwhelming.  These feelings are TOTALLY normal; however, they don't HAVE to overwhelm you.

Before we get any further, let me quickly clarify that while I'm referring to grief in conjunction with death, that doesn't mean that that's what grief is for YOU.  Maybe you're going through the loss of a relationship or you're entering a new phase of life.  Maybe this is your first holiday season in a new home, without a loved one, or any other loss that means something to YOU.

No matter what it is, know that 1) you're not alone, & 2) your grief is your own & you don't need to justify or explain it to anyone else.

Here are the 4 Ways to Navigate Grief:
1) acknowledge the grief
2) share your feelings with those closest to you
3) set boundaries 
4) actively remember & celebrate your loved one (if it applies to you) 

I truly hope this helps.  I'm thinking of you & sending you so much love, now & always. 

Hey friend!

On today's episode we're talking about what you can do when you find yourself faced with your OWN internal resistance.

You know the kind I'm talking about -- you think things are "fine", but really there's an underlying feeling that there's something missing, you need to make a change, or _________ (fill in the blank).

Well, as I am navigating this current season, I thought I would share with you the 4 things I am doing in real time to break down & break through my own internal resistance.

1) Identify & own you're resistant -- what you're resistant to, only you know, so this is where it's crucial to give that resistance a name & own it.

2) loop in other people -- share with 1 to 3 people whom you really trust, who will hold you accountable, but who will also hold space for you that you are working on breaking through your resistance & you need their support.

3) articulate HOW & WHERE the resistance is coming up -- is it an external thing (like a wall) that is a manifestation of an internal feeling? (EX.  I feel like my upper chest is attached to a string that is in turn attached to a large wall). 

4) set small manageable goals to help you deal with the resistance -- think about what you can control that will in turn help you break down that resistance (EX. applying for at least 5 new jobs, getting up 15 minutes earlier every morning, etc.)

Fighting through your own internal resistance is not easy but TOGETHER we can do this! Just take it one step at a time & know that you're not alone.

I am always here for you! 

xoxo

Hey friend!

Let me start by saying THANK YOU! Whether you've been here since episode 1 or recently joined us, thank you for being here.  Thank you for pressing play, for sharing the podcast -- for just being here.  I will never fully be able to express my gratitude. Thank you, thank you!

Now, all that said, today's episode hands you (& me) some hard truths.  I take you through some of the realizations I've been having lately & one of the main questions I've been asking myself: am I back to a season/life of coasting? 

Yeah...if that feels like a punch in the gut, girl, me too! While things are so good right now, I've had this feeling that I'm not doing enough -- that I'm not going after the goals I once set & instead I'm just allowing myself to be.  & when I say "be" I mean, not challenging myself, not setting bigger goals -- a state of complacency.

Press play to hear how I'm trying to work through this realization & what I plan to do moving forward.

I am truly so beyond grateful that you're here! Cannot wait to see where the next 100 episodes take us.

xoxoxo

Hey hey hey!

Wow! I am so damn excited that you're here because today's episode is one for the books!

My friends, Dr. Christine Jehu of Beyond the Couch Podcast & Dr. Meghan Hurley-Powell of The Power Within Her Podcast, join me as we chat about this experience we shared while we were in Arizona at the EmpowerHER Live Conference.

I honestly still struggle to find the words to explain what happened that weekend, so you'll just have to press play to find out!

I CANNOT wait to hear what you think!

Oh, & to connect to these badass women, you can find them over on Instagram at:

Dr. Christine Jehu - @therealdrjehu
Dr. Meghan Hurley-Powell - @meggymarie

Hey friend!

On today's episode I'm asking you to go inward &  get reflective.  I want you to think about where you were this time last year -- so like November 9, 2021 -- & I want you to ask yourself if you feel like you're in the same spot as last year, if you've moved forward, or if you feel like you've "gone backward".

There's no right answer, but by digging deep & going inward, you can assess how you want the rest of 2022 to play out & what action you can start to take to move yourself forward.

Of course we can't predict the future, but we CAN reflect on the past to see how far we've come. Even if you feel like you have nothing to celebrate, I KNOW you have made progress since November 2021.

Press play to hear some examples & scenarios of this reflecting process.

We have 30+ days of 2022 left & I believe in YOU & your ability to make the most of it.

xoxo

*TRIGGER WARNING*

Hey friend!

You know I like to keep things open & honest with you, so today's episode is very much focused on what I'm experiencing in real time: being cracked open & having to deal with my trauma; trauma I thought I had already handled. 

This past weekend one of my best friend's lost a family member to their alcohol addiction.  I was not expecting to be impacted by this new at. all. because 1) this struggle had been going on for some time & 2) I thought I had made my peacewith this sort of pain.

Boy was I WRONG.  

This news cracked me wide open & the past few days have been emotionally exhausting.  

I hesitated sharing this episode with you, but I KNEW that I had to put it out in the world because I'm not the only person struggling with past trauma (even if it is not alcohol related).

This episode walks you through what I'm experiencing in real-time & how I'm helping myself process this news.

Please note that I am NOT an expert, & you should always seek professional help as needed.  I simply share this episode so you know you're not alone.

I love you. 

Hey friend!

On today's episode we're chatting all about how I did NOT want to go to a conference in Arizona this past weekend -- like I was thinking of all the reasons why I shouldn't go: money, things looked like omens, I'm comfortable being home -- but I got myself on the plane & HOLY SH!T! The weekend turned out better than I ever could have imagined.
 
Like seriously! I was cracked WIDE open by the speakers, the energy of the space, by my friends, & I honestly shudder at the thought of how closed minded, limited, COMFORTABLE I would be right now had I stayed home.

This weekend was everything I didn't know I needed.  I mean, the Universe always knows, right?

Press play to hear how pushing through the uncomfy got me from dread to clarity. Next week I'll actually bring you through the breakthroughs that I had, but for today, I just needed you to know that you CAN & SHOULD push through the discomfort you're feeling, because it WILL help you grow.  You WILL become a better version of yourself as a result, I promise.

Can't wait to hear what you think! I am SO grateful for you! xoxo 

Hey friend!

You answered the poll & I - hopefully - delivered!

On today's episode we're talking about the 4 steps you can use TODAY to make organizing LESS overwhelming.

Press play to hear the full details/breakdown of the following 4 steps, but to get you started....

1) Start small -- pick something like a drawer (ideally one you can get through in 30 minutes or less) in a bathroom, kitchen or dresser. Don't worry about doing an entire room; that's overwhelming! Pick one small area a day to really make it manageable. 

2)  Ask yourself: what is the intention of the space?  In other words, do I need to be able to SEE all of my cooking utensils? Do I need access to ALL 10 eyeshadow palettes? How can I see EVERY pair of black leggings all at once?

3) Purge -- what items do you have duplicates of that you don't actually need? (IE do you NEED 5 whisks?) Are there any leggings with holes in them or ones that don't fit any more?
Recycle, Toss or Donate anything that is no longer serving you.

4) Organize -- put everything back in a way that is visually appealing but most importantly, accessible FOR you.  Maybe these means buying a utensil organizer that expands for all of your spatulas & whisks.  Maybe you need mini trays for your bathroom vanity to keep your eyeshadows separate from your blushes. Maybe you need drawer organizers to keep all of your leggings separate.

No matter what it is, make it work FOR you!

Once you've completed one drawer, you can move on to the next whenever it feels good for you! 

I would love to know what you think of this episode & these tips, so head over to Instagram & let me know @meredith.coviello

So grateful for you! xoxo

Hey friend!

Welcome back! On today's episode we're diving into one of my favorite topics: organizing, & how it POSITIVELY impacts your mental health!

Now, I know what you might be thinking: "organizing is overwhelming", or "I don't have time to organize", & while I TOTALLY get that those thoughts, once you take the time to organize, you will feel SO much better!

Throughout the episode I break down the 4 ways (although there are many more!) that organizing positively impacts your mental health:

1) reduction of stress & overwhelm
2) free up mental space
3) provides clarity
4) have more time for the things you love in your life

Who doesn't want to reap the above benefits?!

Organizing is a fantastic way to actually give BACK to yourself! 

I truly hope this episode was helpful, & if you want more organizational hacks or you want help with your own space, send me a DM on Instagram @meredith.coviello OR email me at [email protected] & let's chat about how organizing can directly benefit YOU!

As always, I'm so grateful for you! If you find this episode helpful, I would also love for you to share it on social media to help me get the word out!

xoxo