Sweat & Reflect

Hey friend!

Today's episode has taken me a while to record, mainly because for the longest time I was being triggered by the use of the word "but."

For example, "Meredith, I'm happy you're happy, BUT I don't think you should be doing this."
"Meredith, it's great that you feel good about the situation BUT I don't know if you're really thinking things through."

Maybe you can relate -- how many times have you heard something similar from a loved one, family member or friend? How often have people said to you, "I'm just worried about you" when explaining their reasoning for using the word but.

Listen, I get it. I've been there.  I've been in the situation where I am telling a friend, "I totally get where you're coming from BUT I think....", knowing I'm coming from a good place but it not being received as such.

Now, this isn't to say that you shouldn't offer your opinion or be honest with people.  What I am asking you to do is to be more mindful about your word choice & how your words affect others.

In this episode I break down how I've reflected on the use of the word but in my own conversations & what I'm doing to ensure I'm not causing unnecessary pain.
I also talk about how most people use the word but out of protectiveness, however, that is often not immediately clear to the person receiving your thoughts.

Honestly, I think this is an important topic/conversation & I hope you're able to pause & reflect on your own word choice going forward.

So grateful you're here! xoxo 

Hey friend!

Today I am taking you through a breathing exercise & then asking you to reflect on the following question: are you living for YOU or are you living for OTHERS?

Breathing exercise:
Inhale for 4 
Hold your inhale for 4
Exhale for 4

Repeat 2-5 times as needed.

Too often we, women, are so focused on everyone else's needs that we put our own needs last, & while this is fine in some situations, it CANNOT be our day-to-day reality. 

Over the past week I've had to get really honest with myself regarding my day-to-day activities, & what I've realized is that I'm allowing my need for things to be exact/particular/comfortable/homey (use whatever word you like) to take over what I NEED to feel my best every day.

Through a lot of breathing, self-reflection & conversations with Ryan, I realized I NEED to be taking time for me.
For example, I NEED to get back to working out every morning & reading before bed every night. 
I KNOW it is going to take time to get back into this routine, but I also know I will be a much better partner, employee, coach, etc. when I am actually building in time for myself.

More importantly, I KNOW that YOU will feel YOUR best when you take time for YOURSELF.

Best part? You can use this breathing technique whenever you need to reset your parasympathetic nervous system, you need to meditate or you just need to calm down.

I am also always available to help you with your breath-work & reflection as needed.

Always here for you.  You DESERVE to be living life for YOU. xoxo 

Hey friend!

On today's episode we're chatting about what it means to sweat & reflect, & my move with Ryan.  Yupp, as of today we have officially lived together for 2 weeks & what a whirlwind it's been!

The past two weeks have led to a lot of sweating -- hello, moving & unpacking, & reflecting -- on what I love about setting up a home, my caregiver tendencies & establishing a new normal with Ryan.  

We are in a new season as I mentioned on last week's episode & I know so many of you are in similar seasons of growth so I wanted to be transparent about what I'm going through & the 3 things I'm doing help navigate these new paths.

The 3 Things I'm Doing to Navigate these paths: 
1) TALK - I've chosen two people to talk to daily/weekly about what I'm feeling, experiencing & navigating.  Finding time to intentionally talk to a select few people about what you're going through who can be supportive, provide you with tough love & just listen when needed is crucial to your growth.  You cannot keep all of your thoughts & feelings in -- it does no one any good.

2) UNPLUG & MOVE - everyday I take the puppers for 2-3 walks & in that time I keep my phone at home or tucked away in a pocket & I focus on my surroundings & where my feet are in real time.  These 20-30 minutes of being present while moving my body has been wonderful for my mental health as these opportunities provide me with the opportunity to reflect. & honestly, most of the time I'm not conscious of what I'm doing yet I always feel better after a walk.  Get outside, hop on a treadmill, lift some weights -- just do something where you can be focused on where on your feet are.

3) REFLECT - in this season I'm reflecting on what is setting my heart on fire, making me productive & purposeful, & I'm figuring out how I can use all of these skills in my career.  Yes, I'm a life coach, but I can't help but wonder if my love of organizing needs to weave its way into my brand, & so I am spending extra time reflecting on how I can use all of my skills in my career.  This is an ever changing process so don't forget to give yourself grace; however, remember that the more time you take to reflect, the more you'll evolve  because you will be constantly moving forward.  

I will continue to share about this season I'm in, but in the meantime, I hope these 3 tips helps you navigate whatever season you find yourself in right now.

Remember that I am always here for you. xoxo

Hey friend!

On today's episode we're chatting all about seasons of growth, cause I don't know about you but everyone I know is in some season of growth right now.

Yupp, with the upcoming change in seasons; people going back to school; summer hours ending - there are a lot of changes in the air! I mean, I just moved into a new home with Ryan a week ago & every day since then has been all about making this house our home & getting every inch of the space organized so I feel content, organized, clean & whole -- all of the things.

After feeling like I've been on a sabbatical this past year, this move has reminded me what I love to do & how much I want to feel purposeful every day.  

I don't know what this season will bring - aside from seeing if Ryan & I can coexist :) - but I know that major expansion, clarity & growth are on the horizon, & if you're in a similar season, girllllll, I got your back! I am here to support you however I can, so press play & then head over to Insta @meredith.coviello & let me know how I can support you during this season.

xoxo

Hey friend!

On today's episode, I'm breaking down the lessons I learned on the mountain during 29029.  It was a whirlwind of an experience that I still can't believe I completed, let alone signed up for. 

The mountain tested me repeatedly & ultimately provided me with several lessons that I will continue to take with me through life.

Nothing went according to the plan Christine & I had committed to going in.  We faced everything from being unable to climb together to lightning storms & broken gondolas, to major self-doubt.  

Climbing Snowbasin mountain taught me that I am not only capable, but way stronger than I even knew.  What's even cooler is seeing how my friends, family & this beautiful community we've built, rallied around me when I needed support & a kick in the ass the most!

Press play to hear the 5 major lessons I learned plus all of the ups & downs along the way.
Can't wait to hear what you think! 

Hey friend!

Welcome back! Today we're chatting about the power of a positive mindset & positive self-talk! Now, before you roll your eyes, know that I've been where you are right now.  I've had the thoughts of "I don't need positive self-talk or mindset; I'm already positive," & girl, while I respect that because I've been there, let me tell you, I was wrong.

Over the past few years I've come to realize just how poorly I talk to myself/about myself & it wasn't until 24 hours before 29029 started, that I realized 1) how bad my negative self-talk is, 2) that this way of speaking to myself would NOT get me up the mountain.

Here are the three things I did - repeatedly - to get me up the mountain: 
1) Find proof of where you've been successful in the past.
2) Ask for help
3) Take a second to pause/acknowledge/reflect/articulate that you've got this!

Press play & listen as I take you through, not only what I learned, but how I was able to use this shift in positive self-talk & mindset to get myself up the damn mountain 13 times!

Looking forward to hearing how this episode lands with you!

Hey friend!

Welcome back! I am so excited you're here because today's episode kicks off the breakdown of my 29029 Everesting experience!

I'm only 72 hours out from the whole event, & I just know that the downloads, breakthroughs, key moments - whatever you want to call them - are going to keep on coming, so I figured, let's have some fun with this & really break down the whole experience.

Today's episode focuses on how the Universe had my back before I even set foot at basecamp.  From angel numbers, to red hat logos, to significant colors & dates popping up - there were constant nudges & reminders that I was 100% on the right path.  

Listen here as I share with you what the Universe was sharing with me & how these moments helped get me up the mountain 13 times.

& for those of you who are wondering, "how is this episode relevant to me?", let me say that the Universe, your God, your Higher Power is ALWAYS sending you signs/messages to help guide you -- you just have to be willing to look for them.

Once you've listened, I'd love to hear your takeaways over on Insta @meredith.coviello. Can't wait to hear from you!

Hey friend!

I am SO glad you're here because today, my girl Christine & I are BACK & we're chatting about 29029 Everesting.

As you're pressing play on this episode, Christine & I are on our way to Utah to climb Snowbasin Mountain!  This is a BANANAS endurance challenge where we're ascending the mountain 13 times & by the end of the 36 hours we WILL have climbed the equivalent of Mt Everest (elevation wise). 

Now, before you get turned off & you think, "this has nothing to do with me, I don't care about climbing a mountain or an endurance challenge," I want you to stop & think about the challenges you've faced, & how you've overcome them.

Chances are, even if you didn't fully realize it or embrace it at the time, you had a community supporting you & a plan to tackle that challenge.  

Today's episode is all about how we're tackling this challenge of 29029 Everesting as well as the motivation BEHIND signing up for this crazy task!

Join us as we talk about our thoughts, fears & excitement leading up to this event!  

We had so much fun recording this episode, & we hope you enjoy it as well!

At Elevate Podcasting, we - my friend Christine & I -  help women ELEVATE their minds, podcasts & lives through empowerment & community. If you're a podcaster & are looking to ELEVATE to your podcast, head over to our Instagram page - @elevate.podcasting to see what the women of Elevate are achieving,  & then fill out the application to be a part of our next cohort at https://www.elevatepodcasting.net/

Also, if you're looking to process life changes, are over checking off the societal boxes, loving an addict, or anything in between, I'd LOVE to chat with you about my Life Coaching services! Having a non-biased third party in your life to help you process things is key & is something I am invested in both for my personal growth & my clients' growth.  To learn more, you can head to my website: https://www.meredithcoviello.com/home or reach out to me on Instagram @meredith.coviello

Hey friend!

Back in July Ryan & I came on here & shared our pre-Italy vacation thoughts about being together for 2 weeks straight, 6 1/2 months in our relationship.

We've been home for almost a month, & man, was it the best trip ever! We learned so much about each other, how we work as a couple - & most importantly as a team; & it gave us the green light to move in together!

Yes, lots of big things happening up in my world, but let's be clear -- none of this is to brag.  This episode in particular is to show you that there is always a messy middle & there is ALWAYS something to learn about yourself, your partner (romantic or platonic) & the world around you.

Ryan & I went to Italy with the intention of seeing how we work together outside of our comfortable environments & to see if we could see ourselves living together.  Take a listen to today's episode to hear what we learned, some of the crazy memories we made & so much more.

As always, head over to @meredith.coviello on Instagram to let me know what you think! I'm so grateful for you!

At Elevate Podcasting, we - my friend Christine & I -  help women ELEVATE their minds, podcasts & lives through empowerment & community. If you're a podcaster & are looking to ELEVATE to your podcast, head over to our Instagram page - @elevate.podcasting to see what the women of Elevate are achieving,  & then fill out the application to be a part of our next cohort at https://www.elevatepodcasting.net/

Also, if you're looking to process life changes, are over checking off the societal boxes, loving an addict, or anything in between, I'd LOVE to chat with you about my Life Coaching services! Having a non-biased third party in your life to help you process things is key & is something I am invested in both for my personal growth & my clients' growth.  To learn more, you can head to my website: https://www.meredithcoviello.com/home or reach out to me on Instagram @meredith.coviello

Hey friend!

I am SO glad you're here because today, my girl Christine & I are chatting about ELEVATE -- our podcasting mastermind!

Now, before you get turned off & you think, "this has nothing to do with me, I don't even have a podcast" press pause on that narrative & keep listening.  While we may be chatting about ELEVATE & podcasting, we're really focused on the inspiration behind ELEVATE -- the need for accountability & community.

Join us as we talk about WHY accountability & community are SO important to our individual growth!

We had so much fun recording this episode, & we hope you enjoy it as well!

At Elevate Podcasting, we - my friend Christine & I -  help women ELEVATE their minds, podcasts & lives through empowerment & community. If you're a podcaster & are looking to ELEVATE to your podcast, head over to our Instagram page - @elevate.podcasting to see what the women of Elevate are achieving,  & then fill out the application to be a part of our next cohort at https://www.elevatepodcasting.net/

Also, if you're looking to process life changes, are over checking off the societal boxes, loving an addict, or anything in between, I'd LOVE to chat with you about my Life Coaching services! Having a non-biased third party in your life to help you process things is key & is something I am invested in both for my personal growth & my clients' growth.  To learn more, you can head to my website: https://www.meredithcoviello.com/home or reach out to me on Instagram @meredith.coviello