Sweat & Reflect

hey friend!

welcome back! today's episode was unexpected.  what started out as an episode that was requested by ryan, quickly turned into something so much deeper. 

it all began with needing to chat about people's issue with taylor being shown at the chiefs' games for a whopping total of...*gasp* less than 30 seconds per game, & how i'm over the patriarchy & people's criticism of her.  especially since, hello, it's not her choice to be shown.

that quickly turned into drawing parallels between her time with joe alwyn & my time with tim. no, i'm not saying we're the same.

what i am saying is i understand what it feels like to make yourself small -- to stifle your voice, your thoughts, your opinions to save a relationship that you truly believe is worth saving.

i understand what it's like to go into hiding because that's what you believe is best for the situation.

i also very much understand the desire to show up & publicly embrace who you are in this new chapter.

it's honestly a pretty powerful moment; one that i think you'll be able to relate to regardless of your feelings about taylor.

press play & then head over to instagram @meredith.coviello OR leave a review wherever you listen, & let me know what you think! cannot wait to hear from you!

xoxo 

hey friend!

welcome back! on today's episode we're talking about january...

was is it that people are saying online...january was a free trial month? #same

i don't know about you, but i had lofty goals for january.  i was going to start this year off with a bang & then shit happened, as it does.  i then spent the majority of this month asking "why me?", feeling stressed out & just feeling like i was in a hole.

it's only been over the course of the past week that i realized just how much life has been happening for me this month.

i've realized that this month has forced me to go inward to really assess my worth, what i want, what i want my life to look like, & so on.

maybe you can relate to this, maybe not.  

either way i want you to ask yourself: 
what can i learn from this month? 
what was this month meant to show me?
how was this month meant to strengthen me?
what can i take with me into february?
what am i leaving behind?

really take the time to reflect, to sit with these questions & to figure out what is best for you.

when you've sat with this, head over to instagram, send me a DM & let me know how i can support you going foward! 

let's make february a month of growth!

hi friend,

i am so happy you're here for today's episode.  let me start by saying that this episode is a lot.  throughout the course of the interview we will be speaking about death, infidelity, & depression.  if any of these topics is too much for you, please avoid today's episode & seek out the necessary support.

today's episode is another installment in the healing series where i am speaking with a fellow widow - the first ever on this show - kaitlin palmieri.  kaitlin was widowed in 2020 & over the years she has chosen to share her story regarding her fiance's death as well as what saved her in the days, weeks & months following his untimely death.

kaitlin's story is about loss - not just the loss of her fiance on her wedding day, but the loss of trust & everything she thought to be true 3 years after her fiance's death.

there are so many key takeaways in today's episode, so regardless of where you are in your journey, there is definitely a lesson to be learned: the truth will always set you free.

thank you so much for being here. it means the world to both of us that you took the time to listen today, so again, thank you.


you can read the article kaitlin references at: https://www.lovewhatmatters.com/i-woke-up-on-my-wedding-day-to-the-phone-ringing-come-down-right-away-it-wasnt-my-fault-it-wasnt-fate-twice-widowed-woman-recounts-sudden-losses-of/?fbclid=IwAR2IukdMsAL3wT3k9DQEfT557CVHTOeLC-Ijhclfcgx-5BvDk8uoNwfs_jo

hi friend!

today's episode was inspired by a moment that i shared with ryan.  

there was once a time where i wished for a partner who supported my workout habits & goal; a partner who wanted to workout with me.

this past week i told ryan how i didn't feel like i was seeing results with my workout programs & instead of him just telling me to keep going or dismissing what i was saying, he created his own circuit training for me.  not only that, he did the workout with me.

why is this significant? again, i once wished for a partner who wanted to workout with me & here, in this moment, i had exactly what i had once wished for.  i almost missed this moment because #life but when it hit me, it really hit me.  i am lucky.  i am living out a version of myself & my relationship that i once craved...

which got me thinking, are you recognizing & appreciating what you once wished for, or are you missing those moments?

today's episode asks you to sit & reflect on where you've been & where you are now.

don't let the craziness of everyday life make you miss these moments.

you deserve these moments.

i am so incredibly grateful for you & i would love to hear what you're living out in this moment.  head over to instagram @meredith.coviello & let me know so i can celebrate you!

xoxo 

hi friend! 

welcome back! i hope you're navigating this crazy weather - at least on the east coast & doing well!

on today's episode i'm sharing the 5 lessons i've learned so far from 75 hard ... & i'm only a third of the way through!

regardless of whether or not you ever do 75 hard, these 5 lessons are applicable to your everyday life & goals.

1) repetition is key - the more you do something, whether it's a particular schedule, form of movement, etc. the repetition helps you build habits & habits (namely good ones) lead to results

2) it's a choice to fail - i talk about this weekly on insta - every time i'm tired or i don't want to complete a task i ask myself if i'm okay with choosing to fail.  there are only so many things we can control & controlling things like our daily habits is one thing that is worth controlling.

3) what is it worth to you? - this is another question i ask myself when i'm doubting pressing play, getting outside of eating well.  what is this decision worth to me?  is it worth in increased energy? is it worth feeling guilty? asking myself this question gives me a quick gut check & i'm able to move forward.

4) getting outside is good for the soul - i've never considered myself to be outdoorsy - & i'm still not - but getting outside for 45 minutes a day, in the quiet & as the sun comes up has energized me in ways i never could have imagined.  there's something both freeing & healing in this daily experience.

5) you are more capable than you realize - i say this to you often "you are strong, you are capable, you are loved" & let me tell you , when you challenge yourself like i am with 75 hard, you realize real quick what you're capable of.  again, you don't have to be like me & test yourself through a program like this, but i do challenge you to challenge yourself in some way & then watch how you blossom.  i promise it's worth it.

only 25 days in & the downloads are coming in hottttt.  i can't wait to see where i'll be mentally in 75 days!

head over to instagram & let me know what your biggest take away was from today's episode! 

as always, thanks so much for being here! xoxo 

hi friend!

welcome back & happy 2024! it's a new year & what a year it is supposed to be... at least according to all of the astrology accounts i follow on insta!

before we dive back in to our "regularly scheduled programming" i wanted to take a few minutes out of your day to help you ground yourself.

the past few weeks, heck months, have been nonstop.  the past few months have required us to be on & to be everywhere with very little rest, & so, before we go full steam ahead to conquer our goals, i wanted you to take a moment to slow down.

take a minute to ground yourself.
take a minute to breathe.
take a minute to remind yourself that this is not a race.  this is your life.

there's a lot of talk about what you need to do right now & the intentions that you need to set for this year.

don't let all of that chatter get to you.

focus on what you can do for yourself right now.  make bite sized goals for today, this week, this month.

everything else will fall into place.

it's a new year full of possibilities -- but right now is an opportunity to just be ... the opportunities will still be there.

so glad you're here. xoxo 

hi friend!

welcome back! on today's episode we're reflecting on 2023 & assessing what we can take with us into 2024!

going into a new year is liberating but can also bring a sense of dread, especially if you feel like you didn't accomplish the goals you set at the start of 2023.

throughout the episode we chat about the lessons we learned from this year & what we can take with us into this new year without putting ridiculous amounts of pressure on ourselves.

let's take 2023 for what is was, what we learned from it & what we can pull from it into this new year. 

you are strong. 
you are capable.
you are loved.
you are a warrior.

2024 is going to be amazing!

& i want to take a second to say thank you SO much for being here, for listening & for being on this journey with me! this is very much a WE thing & i'm so grateful for you! thank you! thank you so very much! 

cheers to a new year & all of the possibilities! xoxo 

hi friend!

welcome back & happy holidays! on today's episode we're chatting all things 75 hard -- what it is, why i chose to do it, & what i've already learned in just 3 days.

here's the thing, i've been making all of the excuses the past few months & at the start of december something "clicked" & i said, "enough is enough." i've been choosing to show up for me & it's the best thing i could have done.

of course, i had to kick it up a notch & challenge myself to 75 hard to really drive home the point that i need to take care of myself & stop making excuses. 

here's the craziest part - the minute i decided that showing up & fully committing to this challenge every day, that was the moment i realized that failing is a choice. giving in is a choice & honestly, we're not here to do that.

press play to hear the requirements of 75 hard & how i'm choosing to look at this challenge.  

can't wait to hear what you think! xoxo 

hi friend!

before we get to it, know that this episode comes with a trigger warning as we will be discussing grief, panic & anxiety attacks, & triggers.
if you feel that this episode may be too much for you, please do not listen.  do what's best for you in this moment.

on today's episode i'm recounting an experience i had this past weekend where i had to face the venue where tim & i got engaged.  the idea of this reunion so to speak, was on my mind all week, & while i had anticipated crying when i stepped into the venue, nothing could have prepared me for the visceral, full body panic attack that ensued.

throughout the episode i walk you through the experience as well as the conversations i had with myself, with ryan & with my sister in the aftermath of the panic attack.

please remember that our grief journeys are our own - they are not to be compared.
please remember that your strength is not defined by doing something; you are strong for choosing not to do something.
please remember that you are loved.

thank you for being here.
thank you for listening.
thank you for allowing me to share this journey with you. 

xoxo

hi friend!

welcome back & happy december! as always, i am so happy you're here! 

i am so fired up for today's episode because today we're chatting about our self-worth & what we attribute to our worth.

not sure what i mean? let me share with you what my EMDR therapist shared with me yesterday: 

'meredith, you seem to attribute your self-worth to your degree of productivity.'

i literally shook.  i had such a visceral reaction to this & i am still mulling this over.

& so, i ask you, what are you attributing to your self-worth?
accolades?
job title?
being apart of everything but following it through?
knowing all of the answers?

press play & then head over to instagram @meredith.coviello to let me know which part of the episode resonated with you most!

xoxo