In this episode,  we are diving into the power of quarterly self-questioning to help you stay aligned with your goals and to feel more intentional and present with your time.

As we enter the second quarter of 2024, I encourage you to pause and reflect on the past few months through the concept of "self-inventory," a practice of checking in with yourself to evaluate what's been happening in your life, how you feel about it, and where you want to go next.

Through honest self-reflection, I'll guide you through my simple series of questions designed to uncover insights about your true experiences and real progress. 

By honestly assessing successes, challenges, and areas for improvement, you are more empowered to take proactive steps toward aligning your actions with your aspirations. Whether it's celebrating achievements, adjusting priorities, or setting new goals, it is key to emphasize the importance of being true to yourself throughout this journey of personal growth and development.

Listeners are encouraged to join in this practice, whether through journaling or mindful contemplation, to gain clarity, honesty, and renewed purpose in creating the life they desire.

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Click here for quick links!
Website for coaching info: www.PurposefulLifestyleDevelopment.com
Reach me: [email protected]
Free Coaching in our Tiktok Community: https://www.tiktok.com/@coachtessa
Live: http://www.wellnesscoach.live/coaches/tessa-spisak

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On today's episode, we're discussing the transformative power of "Glimmers", and the practice of finding those tiny moments of joy, awe, peace, or serenity. 

Drawing from the insights of licensed clinical social worker Deb Dana, this episode dives into the significance of noticing and appreciating these small but powerful moments. From savoring the perfect sip of morning coffee to witnessing acts of kindness from strangers, "Glimmers" send signals of safety to our nervous system, and help train our brain for the BETTER.

I am sharing my own rituals around Glimmers and practical tips for incorporating this mindset shift into regular daily our routines. And I PROMISE.... it's so worth it.

Whether you're looking for a little inspiration, guidance, or simply a reminder to pause and appreciate the beauty around you, this episode will leave you feeling uplifted and inspired.

Honorable Mention: The Polyvagal Theory in Therapy: Engaging the Rhythm of Regulation - Deb Dana (2018)

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Click here for quick links!
Website for coaching info: www.PurposefulLifestyleDevelopment.com
Reach me: [email protected]
Free Coaching in our Tiktok Community: https://www.tiktok.com/@coachtessa
Live: http://www.wellnesscoach.live/coaches/tessa-spisak

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Let's talk about discovering your authentic self and unlocking the potential for personal growth in an all-new season of Tessa Talks: Purposeful Lifestyle Development!

After 2 months of working behind the scenes, I'm back with a slight rebrand of my own, and this episode is the beginning guide through the art of intentional rebranding, without the need to uproot everything all at once.

We're focusing on the little shifts that can dramatically influence how we align with our big dreams, and how we can radiate that in all the little facets of our lives.
It's an invitation to recalibrate, not just for our own benefit but to uplift those around us as well.

I know this: consistency in our actions is what cultivates lasting change.

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Click here for quick links!
Website for coaching info: www.PurposefulLifestyleDevelopment.com
Reach me: [email protected]
Free Coaching in our Tiktok Community: https://www.tiktok.com/@coachtessa
Live: http://www.wellnesscoach.live/coaches/tessa-spisak

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It is an absolutely transformative path we take when we unlock the potent blend of self-love and discipline needed to craft a purposeful lifestyle.

This episode is a deep dive into the world of SELF boundaries, where I share how my own personal boundaries and guidelines have revolutionized my life, giving you the tools to do the same.

Learn the difference a simple shift in language can make, as we move from the passive 'I will' to a commitment that resonates to our core. Plus, discover the magic that can ignite instant action towards your dreams, thwarting the brain's typical shutdown response.

Feel the energy of a fresh start where we come together to explore strategies for mental fitness that cultivate joy and health. This week, we delve into the art of consulting your future self for life's daily decisions, ensuring every choice aligns with your long-term happiness. Segment intending, a gem from Abraham Hicks, becomes your secret weapon for maintaining a positive outlook, and a guide through setting intentions for each day's various moments.

I'd be honored to connect with you on your journey journey; to share stories, experiences, and the excitement of living with purpose and happiness.


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Click here for quick links!
Website for coaching info: www.PurposefulLifestyleDevelopment.com
Reach me: [email protected]
Free Coaching in our Tiktok Community: https://www.tiktok.com/@coachtessa
Live: http://www.wellnesscoach.live/coaches/tessa-spisak
Instagram: https://www.instagram.com/CoachtessaPLD

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Ever feel like you're at the mercy of others' expectations, especially during this bustling holiday season? This episode is a guide through the empowering process of setting boundaries that will forever change the landscape of your relationships for the better.

This week's episode peels back the layers of why personal inventory is pivotal and how we can take charge of the way we're treated and respond to others. It's not just about being treated right; it's about responding right. We'll discuss interpersonal dynamics with a particular focus on handling the energy-draining and unsolicited conversations that can spike, especially during holiday gatherings.

Armed with a step-by-step process, we'll learn to articulate our values, give ourselves the permission to uphold them, and communicate these boundaries with clarity and respect.

I'm looking forward to sharing stories and strategies that will bolster your self-care and self-love practices. And as we look ahead, get ready to mark your calendars for next Monday – we'll continue this vital conversation by delving deeper into the practice of setting personal boundaries that nurture the life you dream of.

Join our community in fostering a lifestyle of empowerment and respect, and together let's embrace the power of establishing clear and respectful boundaries that support our well-being.


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Click here for quick links!
Website for coaching info: www.PurposefulLifestyleDevelopment.com
Reach me: [email protected]
Free Coaching in our Tiktok Community: https://www.tiktok.com/@coachtessa
Live: http://www.wellnesscoach.live/coaches/tessa-spisak
Instagram: https://www.instagram.com/CoachtessaPLD

Up to $40 off your 1st Daily Harvest Purchase here! Use "CoachTessa" at Checkout
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This is my FAVORITE approach for creating personal growth or change, no matter what is it you want to achieve, and no matter what the heck is going on around you. If you are pulled in 100 different directions but want to put more focus on your personal development and goals -- I am SO proud of you and I am here to make it so much easier.

I use this method with myself and nearly every client I work with.

In this episode we will be talking about a realistic three-tier approach to lasting change - it's simple, sustainable, and designed for REAL LIFE. 

No more all-or-nothing mentality. This is exactly how to set ambitious goals, break them down realistically, and establish a baseline for daily progress.

I want you to be able to tap into your brain's reward cycle and know how to use it to your advantage. It's a mind hack that'll make your goals feel like second nature. 

Whether it's busniess, fitness, socializing, diet changes, or any other growth point you're after, this episode will give you the tools. 

If you're ready to make 2024 your year of intentional growth, hit play on this episode. Subscribe now so you don't miss the exciting updates coming your way. Plus, we've got some exciting changes coming to the podcast after two amazing years - stay tuned for the big reveal!

You know the drill - what you think creates what you feel, what you feel drives what you do,  what you do becomes your lifestyle, and your lifestyle IS your reality.

But what about when we are feeling... blah... unmotivated... stuck... discouraged... unable to stick to our plans... or life is just really taking it out of you?

The part of this cycle that we are focusing on in today's episode is this, the driving factors that cause how we ACT. To do so, we're tapping into a highly successful therapy modality called "Behavioral Activation".
We'll discuss how you can intentionally choose the direction of your life in an instant by getting into the habit of CHOOSING actions that stimulate an upward spiral of positivity, even when motivation seems to be playing hide and seek. (Of course, we will be breaking down exactly what this means and how to do it)

This episode is full of strategies for creating more control over your actions in a way that drives your life in the direction that YOU choose. 
Most importantly, a guide through the most crucial step of breaking the cycle of inactivity and low mood by taking the right intentional actions for ourselves.

The power of small acts of self-care and personal commitment have the power to transform your entire trajectory and help you up show up for yourself in the way you KNOW you can.

So join me this week as we discuss the power of transforming thoughts into purposeful action through Behavioral Activation!


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Click here for quick links!
Website for coaching info: www.PurposefulLifestyleDevelopment.com
Reach me: [email protected]
Free Coaching in our Tiktok Community: https://www.tiktok.com/@coachtessa
Live: http://www.wellnesscoach.live/coaches/tessa-spisak
Instagram: https://www.instagram.com/CoachtessaPLD

Up to $40 off your 1st Daily Harvest Purchase here! Use "CoachTessa" at Checkout
Shop DYI Clothing here! 20% Off Every Order With "CoachTessa" at Checkout

Have you heard of the concept of co-creation of your reality?

You can think of this like switching from the role of an actor who has little control over the script, to moving into the director's seat in terms of your life.

This is about intentionally creating luck, and creating a space for luck and serendipitous little happenings to come to you!

This episode explores a new framework for looking at our perceived roadblocks,  insights to help you navigate them, and the potential to transform them into opportunities for success.

This conversation will challenge you to explore the possibility of changing your story for something better, and to get absolutely READY for exactly what you want out of this reality.

Are you ready to welcome a little magic into your life?


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Click here for quick links!
Website for coaching info: www.PurposefulLifestyleDevelopment.com
Reach me: [email protected]
Free Coaching in our Tiktok Community: https://www.tiktok.com/@coachtessa
Live: http://www.wellnesscoach.live/coaches/tessa-spisak
Instagram: https://www.instagram.com/CoachtessaPLD

Up to $40 off your 1st Daily Harvest Purchase here! Use "CoachTessa" at Checkout
Shop DYI Clothing here! 20% Off Every Order With "CoachTessa" at Checkout

This is THE episode!! If you want to have a massively transformational 2024 then YOU NEED TO HEAR THIS!
If you are tired of your current routine, need a change, if you are tired of setting the same goals and same New Year's Resolution over and over -- this episode will give you the cheat code.

Did you know?
- 23% of people quit their resolution for the new year by the end of the first week
- 43% of people quit by the end of January
- Only 9% of people claim to stick to their resolutions all year!

The most common things people promise themselves in the New Year?
- Exercise more
- Eat healthier
- Lose weight
- Save more money
- Spend more time with loved ones
- Spend less time on social media
- Reduce stress at work
- Reduce living expenses

Sound familiar? Have another goal in mind?

Let's turn those resolutions and promises to yourself into reality. This episode is all about how to start doing what it takes to embrace a new and more aligned version of YOU, and quit falling for "the fallacy of tomorrow".

Spoiler here... this is all about giving yourself power and autonomy in the RIGHT NOW!!


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Click here for quick links!
Website for coaching info: www.PurposefulLifestyleDevelopment.com
Reach me: [email protected]
Free Coaching in our Tiktok Community: https://www.tiktok.com/@coachtessa
Live: http://www.wellnesscoach.live/coaches/tessa-spisak
Instagram: https://www.instagram.com/CoachtessaPLD

Up to $40 off your 1st Daily Harvest Purchase here! Use "CoachTessa" at Checkout
Shop DYI Clothing here! 20% Off Every Order With "CoachTessa" at Checkout

This week's conversation outlines exactly how to keep tabs on where your energy and focus is going, and how to harness the power of inspired action. 

In this episode, I am giving you a set of 4 simple but incredibly powerful questions that you can ask yourself to take some monthly  (or honestly, whenever you need it!) inventory.

This is an insightful practice designed to align your actions with your big dreams and goals. (Remember - Idenentiy Alignment*) This is a quick but impactful conversation that could shape your perspective on your own self-reflection.

- Discover where your focus lies, whether it's a career milestone, a personal project, or a family transition. 

- Reflect on your achievements and positive habits. Acknowledging your successes not only boosts your morale but also enhances your awareness of the aspects of life you can control.
- Take a moment to identify areas for improvement and change. This question prompts you to confront obstacles and helps you outline actionable steps toward your big dreams.
- Let's figure out where we are actually going. Set a specific, achievable goal for the upcoming month and visualize your progress. Be specific about their expectations and imagine the growth that could come from staying committed to their habits.

Taking your monthly inventory is a simple yet impactful tool for staying connected with yourself and the things you truly want. Whether you're aiming for personal development, health goals, or professional success, these questions are designed to help you gain clarity and empower you to create the life you desire.

Keep this tool handy as a way for you to ensure the actions that you are taking are in line with your big dreams and aspirations. 

This is how we keep the course on our journey towards a healthier, happier lifestyle. 


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Click here for quick links!
Website for coaching info: www.PurposefulLifestyleDevelopment.com
Reach me: [email protected]
Free Coaching in our Tiktok Community: https://www.tiktok.com/@coachtessa
Live: http://www.wellnesscoach.live/coaches/tessa-spisak
Instagram: https://www.instagram.com/CoachtessaPLD

Up to $40 off your 1st Daily Harvest Purchase here! Use "CoachTessa" at Checkout
Shop DYI Clothing here! 20% Off Every Order With "CoachTessa" at Checkout