Sweat & Reflect

good morning friend & welcome back!

today's episode is a quick check in based on thoughts from my morning walk. (yes, it really is a quick episode despite what the time log says...garageband is giving me problems.)

when was the last time you truly unplugged & allowed yourself to get lost in your thoughts?

when was the last time you noticed the squirrels playing around you or the trees coming back to life right in front of you?

at the risk of sounding like pollyanna or snow white, there's so much beauty in noticing the beauty around you.

yes, we've talked about this before, but this morning it really hit me: we are missing out on so many thing when we turn our settings on to autopilot.

yes, the larger world around us is often scary & overwhelming, but if you unplug & take the time to ground yourself, you'll find that the immediate world around you isn't so scary; it's actually beautiful.

i hope today's episode encourages you to connect with the immediate world around you.  i hope you're able to ground yourself & be right where your feet are planted.  i hope you realize you're allowed to take time for you.

as always, i'm so grateful to have you here. xoxo 

hey friend!

welcome back! on today's episode we're chatting about a download that i had during emdr this week.

as i was reprocessing a memory the following popped into my mind loud & clear: when people show you who you are, believe them.

i then focused sooo hard on remembering this so that i could share this download with you.

of course, this phrase has been around for forever, but hearing it during my session felt like i was hearing it for the very first time.

we, especially women, often feel like we have to give people the benefit of the doubt, make excuses for them or whatever, but at this point in my life i realize how ridiculous that is.

if people are showing us their negative side - insert here whatever is negative to you - there is no reason why we have to continue down this path - whatever it may be - with them.

press play on today's episode & then head over to instagram @meredith.coviello & let me know your thoughts & if this episode resonated with you.

as always, thanks so much for being here! xoxo 

hey friend!

welcome back! it may be april 3, but i'm going to wish you a very happy new year!

why? because right now, at this point in time, it really feels like a new year is upon us.

there is rebirth, birth, & growth allllll around us & so it only feels appropriate to say that now is our new year.

yes, it's exciting to turn the physical calendar year over from december to january, but think about it; it's dark, it's cold.  we're often stuck inside, questioning our worth, snuggled under blankets, counting down for the darkness to end.

now, here in april, it energetically feels different.  things feel possible.

& so, i say let's lean in to it.  let's use right now, this moment as our new year.

let's set new goals.  let's focus on our growth.  let's embrace the beauty all around us.

press play on today's episode & then head on over to instagram to let me know what goals you're setting for yourself, now.

so glad you're here. xoxo 

hey friend!

on today's episode we're having an impromptu chat with my guy, ryan.  

i'm not going to lie; it was hard getting an episode out today.  i recorded two other episodes but neither sat right with me. 

last minute, ryan decided to hop on so we could chat about anything & everything with you.

you'll hear about our wedding, ryan's first experience with a chiropractor, an odd connection to baseball, & so much more.

thank you for being here.  thank you for pressing play & for choosing to spend this time with me, well, us.

i am beyond grateful that you're here. xoxo 

hi friend!

welcome back! on today's episode we're talking about fear & i'm asking you to sit in reflection, & ask yourself: am i sitting in fear?

perhaps you've been holding yourself back from taking that new workout class...
perhaps you're tired of expending your energy towards someone who never seems to reciprocate...
perhaps you've been questioning your position at work...
but you haven't made a move to change the status quo.

what do these things have in common? you're sitting in fear because you're afraid of:
-making a decision
-putting yourself in a new position
-losing something that is currently important to you

press play to hear how you can navigate this fear & how you can put yourself on a path of growth & self-love.

xoxo

hi friend!

welcome back! on today's episode i'm breaking down the key takeaways from 75 hard!

2 weeks ago today & i finished 75 hard & man...what an experience! it was truly transformative & i cannot wait until i can do it again, because...i will be doing this challenge again!

when i sat down to put together these takeaways, i really thought about how they impact me, but most importantly, how these takeaways connect to you, your goals & your life.

here are the major takeaways from 75 hard that we really dive into:

1) you body changes even if you don't see it
2) it forces you to reassess your relationship with food, beverages (i.e. soda) & alcohol
3) fresh air is good for the soul! i said this back in episode 159 & it's still true
4) when you're tired is when you dig deeper
5) challenges shape & strengthen you
6) put yourself first

some other takeaways worth noting:
- repetition is key
- what is it worth to you?

we dive deep into both of these ideas ^ in episode 159

-if you say you can't do it, you're lying to yourself
-if you're going to do it (whatever "it" is for you), freaking commit

i cannot wait to hear your takeaways from today's episode! head over to @meredith.coviello on instagram & let me know what resonated most with you!

until next time, xoxo 

hi friend!

today's episode does come with a trigger warning as we will be discussing substance abuse, so please do not press play if this conversation will be a trigger for you. 

today is the first wednesday in march & it also marks black balloon day.

black balloon day was created by a family - who lost their loved one to an accidental overdose - to honor those who have lost their lives to substance abuse.

this is - of course - a very delicate subject.  everyone has their own connection to substance abuse & so today we're taking time to honor those who have lost their lives to an addiction, as well as honor those who have - & continue to love - someone with an addiction.

in this space there is no right or wrong. there is no good or bad.  there is simply providing love & support to those who need it as they support themselves, a loved one - whomever, through a very difficult time. 

if you or someone you love is in need of support, please reach out to a therapist, an substance abuse treatment center, AA, NA, Al- anon, whatever it is that you need to best support you all during this time.

there is no shame here.  only love, support & acknowledgment.

if you need immediate assistance, please call 988 - the suicide prevention helpline.

i am here for you.  i see you.  i love you.  thank you for honoring black balloon day with me.  

hi friend!

let me just say that this was not the episode i was planning on recording but i am so freaking thankful that i did!

on today's episode we're chatting about this phase of life everyone seems to be in - including me - where we're in a state of discomfort & ready to make a change, whether that's in our relationships, our work situations, our living situations - whatever.

literally...everyone i know is in some state of growth right now...it's wild & so cool to see!

that being said, that also means that we are met with analysis paralysis. we're being met with an internal resistance; we feel like we can't move the needle forward.

here's the thing though...we absolutely can! we are beyond capable of going after what we want & getting ourselves out of this discomfort, thereby allowing ourselves to become the beautiful lotuses that we are!

here are 4 steps you can take to get yourself out of the muck & onto the surface in all of your glory!

1) acknowledge where you are
2) start to research, make a plan for where you want to go
3) loop someone in for accountability - a loved one, a significant other -- who is going to hold your feet to the fire (so to speak) when you want to bail on this shift?)
4) baby steps - what's the first thing you can do to move the needle forward now that you've decided to make a change?

i'm in the midst of the process as we speak, so if you want extra accountability, send me a message on instagram & let me know i can best support you in this season!

xoxo

hi friend!

welcome back & happy wednesday! on today's episode we're diving back into the wedding series & this time, we're focusing on wedding dress shopping for the second time...as a widow.

surprise, surprise, i had been avoiding wedding dress shopping because i was afraid of how i would react. i was also worried i wouldn't get to have another "omg this is my dress moment."

thankfully, i had the best wedding stylist & after a lot of trial & error... & being completely wrong about what I wanted/what would look good on me, i found my dress!!!!!

why is this episode relevant to you?  because we're all given second chances, & when we're lucky enough to get that second chance, we need to go all in & fully embrace it.  we can't find ourselves in a scarcity mindset thinking that we don't deserve this (whatever this is).  we deserve it all.  we deserve these opportunities & when they come around we need to lean in & celebrate them...even when, well especially when it feels extra hard. 

i cannot wait to hear what you think about this episode! i would love to know how it resonates with you, so head over to instagram @meredith.coviello & let me know how you connect to the episode and/or to share what you think my wedding dress looks like!

can't wait to hear from you! xoxo 

hi friend!

happy wednesday & happy valentine's day! on today's episode we're going a little dark...but i promise it's for your benefit. 

on today's episode we're talking about having the tough conversations - the ones about medical intervention god forbid you have a terrible accident & need to be put on a ventilator, etc., & about what you want after you die.

i know, i know. you're thinking, "why in the actual fuck are we having this conversation, meredith?" & we're having this conversation because it's important.  because you need to not only be able to express your wishes, but understand what your loved one(s) wants.

it sucksssss that we have to have these conversations, but i would rather put you in the uncomfortable & force you to have these conversations to arm yourself with knowledge rather than avoiding it all.  

unfortunately death is a part of life & the more we know just better prepares us for these situations - that i pray never ever ever happened to you.  

if you need support having these conversations, or want to further talk through my own experiences with these conversations, let me know.  i'm here for you & only want the best for you.

xoxo