The Change Effect - Inspiration and Strategies for Creating Success on Your Own Terms

Overcoming challenges at a young age can shape one’s view of the world in a profound way while planting important seeds that may lead them to share their experience to help others. When confronted with the pressures of societal expectations and personal struggles, Kourney, like many young women, turned to disordered eating. 

After overcoming her battles and negative thought patterns, she set out on a mission to help other women do the same, finding joy and fulfillment in food, life, and themselves. 

On this week's episode, Kourtney and I talk about her journey from disordered eating to finding joy in nutrition!

Kourtney has transformed her personal journey of overcoming disordered eating into a powerful mission to help others break free from food guilt and build a balanced, fulfilling relationship with food. Drawing on her Bachelor’s degree in Nutrition and Health, Kourtney realized the need for a more compassionate, sustainable approach to nutrition, which led her to embrace mindful eating as a core pillar of her work. 

As a mother of four living in rural Kansas, Kourtney is passionate about empowering women to rediscover joy in food, life, and themselves. Her ability to blend practical knowledge with real-life experiences makes her a trusted thought leader and inspiring speaker, guiding women toward true nourishment and well-being.

In this episode, Kourtney and I discuss:

• How social media and input from her peersas a teen influenced the way Kourney viewed herself, with these negative thought patterns following her into adulthood. 
• Taking inspiration from her experience in Italy, Kourney aims to shift women’s perspective around food, focusing on the memories and connection over calories.
• The importance of challenging negative thoughts and food “rules” and how changing our mindset can lead to joy and fulfillment in all areas of life. 
• Kourtney’s approach to helping women break free from food guilt through her coaching business, Nourish and Flourish, and the importance of creating a supportive community.

Change is inevitable. That’s why I designed the Day by Daybook®, a guided journal to help you face the discomfort of those shifts in life that are pushing you to that next level of growth and learning. Get your Day by Daybook® here.

If you enjoyed this episode don’t forget to follow, rate, and review the podcast and tell me what resonated with you.

Connect with Kourtney:

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https://www.youtube.com/@noellevanv
https://www.instagram.com/noellevanbeyond

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In a world designed to keep us distracted and disconnected, living consciously is an act of courage and a revolutionary choice. Conscious living invites us to move through life with purpose, presence, and genuine understanding, making intentional choices that align with our deepest values, truest selves, and the world around us. 

This week on Journeys Through Change, I am talking about conscious living: being intentional in a fast-paced world!

In this episode, I discuss:

• What it means to live consciously and why it is more important than ever in today’s world.
• How mindful awareness serves as the foundation of living consciously and the importance of being fully present in our daily lives.
• The power of intentional choice and how making deliberate decisions can help us reclaim our energy and attention.
• Recognizing our interdependence with each other and the planet, and making small but impactful shifts to nurture these connections.
• Embracing continuous learning and growth as key components of a conscious life, and remaining open to new perspectives and experiences.

Change is inevitable. That’s why I designed the Day by Daybook®, a guided journal to help you face the discomfort of those shifts in life that are pushing you to that next level of growth and learning. Get your Day by Daybook® here. 

If you enjoyed this episode don’t forget to follow, rate, and review the podcast and tell me what resonated with you.

Connect with Noelle:
https://www.noellevan.com
https://www.youtube.com/@noellevanv
https://www.instagram.com/noellevanbeyond

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Content Warning: This episode covers topics of bullying and mentions of attempted suicide. 

The seeds of purpose are often planted when we least expect it. As you might expect, Rasheda Williams did not realize the relentless bullying she experienced as a child, and the wise advice she received from a teacher would spark a profound change in her perspective, leading to the life-changing work she does today. 

In the episode, Rasheda and I discuss her path to youth mentorship and shaping the future generation of women!

Rasheda Kamaria Williams is an award-winning mentor, speaker and author of “Be EmPOWERed: How to Live Above & Beyond Life’s Drama." She is the founder and chief empowering officer for Empowered Flower Girl and a staunch youth advocate.

In this episode, Rasheda and I discuss:

• Rasheda opens up about her experience with bullying and the invaluable support she received after opening up to a teacher. 
• Social media presence and digital footprints create a new layer when it comes to where and how younger generations are bullied nowadays. 
• How what started as an unexpected opportunity to speak in schools turned into a much bigger initiative for Rasheda with the creation of Empowered Flower Girl. 

Change is inevitable. That’s why I designed the Day by Daybook®, a guided journal to help you face the discomfort of those shifts in life that are pushing you to that next level of growth and learning. Get your Day by Daybook® here. 

If you enjoyed this episode don’t forget to follow, rate, and review the podcast and tell me what resonated with you.

Connect with Rashida:

Empowered Flower Girl- Website

Empowered Flower Girl- Instagram

Be EmPOWERed Book

Connect with Noelle:

https://www.noellevan.com

https://www.youtube.com/@noellevanv

https://www.instagram.com/noellevanbeyond

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Journaling has come more into view over the past several years as a way for people to help support their mental health, but it’s also a great tool for wellness in general. Having a journal myself, this is something I get asked a lot about so I wanted to share a little bit about my own journey and the incredible benefits of starting a journaling practice. 

This week on Journeys Through Change, I am sharing my tips for how to start a journaling practice!

Get 50% off the Change Maker Series if you sign up now AND use the discount code NEW20 for 20% off your Day by Daybook®  here.

In this episode, I discuss:

• How I started journaling as a way to process the complexities of life as a teen, picking it up again in early sobriety. 
• The importance of journaling on your own terms, for whatever length of time and time of day that works best for you. 
• The scientific benefits of incorporating a journaling practice into your life.
• Different types of journals and journaling techniques you can try out when getting started. 

Journaling prompts to get you started:

1. When do you feel the most joyful?
2. What does your ideal day look like from start to finish? 
3. What are you most proud of?
4. What do you feel most passionate about? Why?
5. What does self-care mean to you? Why?
6. How can you bring it into your life more? 
7. What about self-love? Do you feel this in your life?
8. What makes you feel nourished on all levels (mind, body, spirit)?
9. How do you add value to the world?
10. How can you make your journaling practice more beneficial?

Change is inevitable. That’s why I designed the Day by Daybook®, a guided journal to help you face the discomfort of those shifts in life that are pushing you to that next level of growth and learning. Get your Day by Daybook® here. 

If you enjoyed this episode don’t forget to follow, rate, and review the podcast and tell me what resonated with you.

Connect with Noelle:

https://www.noellevan.com

https://www.youtube.com/@noellevanv

https://www.instagram.com/noellevanbeyond

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Romantic stories are always fun to hear, but it’s the ones that are truly serendipitous that strengthen our belief in the magic of life leading us to the people and places we are meant to love. 

After taking a friend’s advice to detour to Munich, today’s guest, Anne Alexander Sieder, found love and purpose, pivoting her life to follow her passions and help others do the same.  

This week on Journeys Through Change, my guest Anne and I talk about insights on life’s serendipity and following your passion!

After moving to Germany for love, Anne Alexander Sieder found that although life was pulling her in a few different directions, she always felt the pull to return to acting. At 47, after a 16-year break, she successfully relaunched her acting career in Munich. The foundational training Anne had to get back into her craft became the launchpad for her career comeback. 

She went on to create Get Better Roles, a program to empower actors to get into the rooms that matter so they can land the roles they deserve. Now, in the coming year, she plans to launch her new project, Passion Project to Pro, her program to help people turn what they love into what they do—without needing to be an expert, influencer, or coach. 

In this episode, Anne and I discuss:

• The presence of serendipity in Anne’s life from meeting and falling in love with her husband to building a successful acting career in Munich.
• How Anne’s passion for acting became the driving force to overcome the challenges she faced living in a new country.
• Anne’s career pivot from voice actor to entrepreneur, helping passionate individuals take their dreams to the next level. 

Change is inevitable. That’s why I designed the Day by Daybook®, a guided journal to help you face the discomfort of those shifts in life that are pushing you to that next level of growth and learning. Get your Day by Daybook® here. 

If you enjoyed this episode don’t forget to follow, rate, and review the podcast and tell me what resonated with you.

Connect with Anne:

Act Bold Website

Linktree   

Facebook  

YouTube

Passion Project to Pro  

Instagram

LinkedIn

Connect with Noelle:

https://www.noellevan.com

https://www.youtube.com/@noellevanv

https://www.instagram.com/noellevanbeyond

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Self-mastery is the ability to control your own thoughts, emotions, and behaviors in a way that aligns with your highest goals, values, and purpose. It’s about developing a deeper level of self-awareness and self-discipline that allows you to make intentional choices rather than reacting automatically or impulsively to whatever life throws your way. 

This week on Journeys Through Change, I talk about the art of self-mastery: your guide to personal growth!

In this episode, I discuss:

• What self-mastery is and why it’s so important when contemplating change. 
• Five key aspects that go into defining and identifying self-mastery
• Six practical steps to gain self-mastery during challenging times

Self-mastery is a process that involves patience and a willingness to override old behavior and reset those internal rhythms in order to grow and learn. But the results of your efforts come back to you tenfold once you start seeing the positive effects it can have on the outcomes you will begin to create in your life.

Change is inevitable. That’s why I designed the Day by Daybook®, a guided journal to help you face the discomfort of those shifts in life that are pushing you to that next level of growth and learning. Get your Day by Daybook® here.

If you enjoyed this episode don’t forget to follow, rate, and review the podcast and tell me what resonated with you.

Connect with Noelle:

https://www.noellevan.com

https://www.youtube.com/@noellevanv

https://www.instagram.com/noellevanbeyond

LINKS REFERENCED:

The 8 Limbs of Yoga Explained 

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Synchronicity in life often unfolds in retrospect as you see the path you’ve traveled has led you to where you are now, and things all seem to fall into place. Today’s guest Melanie Liss Cohen, came to terms with this reality after the weight gain she experienced after quitting competitive gymnastics led her to a career helping others with their weight loss and clutter control. A path that she did not expect but ultimately, put her exactly where she was meant to be. 

This week on Journeys Through Change, my guest Melanie  and I discuss her journey from weight loss to clutter control and how she helps others do the same!

Melanie trained intensely as a former competitive gymnast, spending 20–30 hours a week in the gym. After stepping away from gymnastics, Melanie experienced weight gain, which continued through college. Together with her college sweetheart, now her husband, she settled down in Brooklyn, where they raised their two daughters. However, during her pregnancies, Melanie gained more weight, reaching over 200 pounds by the time she turned 30.  

Determined to change her path, Melanie joined Weight Watchers, lost 65 pounds, and became a weight loss coach, spending 20 years helping others reach their health and wellness goals with Weight Watchers. In 2022, she took a bold step and founded her own business, ThoughtFully Coaching, where she now offers one-on-one personal coaching. 

This year, she launched a seminar-based program, *Design Your Healthy Life Strategy*, which explores the connections between clutter and weight. 

In this episode, Melanie and I discuss:

• Melanie’s journey from growing up a competitive athlete to gaining weight after quitting to now supporting clients to address their physical and mental clutter, decision fatigue, and weight gain. 
• The mindset shifts required to change your habits (hint: you have to address the root causes, not the quick fixes). 
• Clutter is more than just the physical stuff; it’s anything getting in the way of our values and goals. 
• The connection between OCD, hoarding disorder, and clutter, and how perfectionism can lead to procrastination and accumulation.
• Practical tips on starting small in the decluttering process and identifying which items truly hold value.

Connect with Melanie:

Website

Facebook

Instagram

YouTube

Free Declutter Your Mind, Transform Your Body Ebook

Sign Up for a Free 30-Minute Discovery Session

Connect with Noelle:

https://www.noellevan.com

https://www.youtube.com/@noellevanv

https://www.instagram.com/noellevanbeyond

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When times are turbulent and emotions run high, finding effective ways to process and understand our feelings is essential. I wanted to spend some time today focusing on a few ways you can do something as simple as writing to help express and process these tricky emotions when they inevitably show up. 

This week on Journeys Through Change, I’m sharing how to use writing as a tool to access your emotions. 

In this episode, I discuss:

• Using stream-of-consciousness writing to explore your raw emotions without overthinking or judgment. 
• Trying dialogue journaling to get to the bottom of your emotions and their origins. 
• Doing an emotional mapping practice to identify patterns in your emotional responses.
• Reframing your emotions with gratitude and self-compassion to shift your perspectives and nurture self-acceptance. 
• Writing letters for closure and forgiveness and to process complex and pent-up feelings and emotions. 

We carry our emotions physically in our bodies, and yes, “our issues are literally in our tissues.” In order to stay healthy, you must start becoming better acquainted with your emotions so you can handle any situation life throws your way.

Change is inevitable. That’s why I designed the Day by Daybook®, a guided journal to help you face the discomfort of those shifts in life that are pushing you to that next level of growth and learning. Get your Day by Daybook® here. 

If you enjoyed this episode don’t forget to follow, rate, and review the podcast and tell me what resonated with you.

Connect with Noelle:

https://www.noellevan.com

https://www.youtube.com/@noellevanv

https://www.instagram.com/noellevanbeyond

Support the show

When we think of the end of life, it can bring up a whole host of emotions, from fear, curiosity, dread, or the simple disbelief that it will actually happen to us. But the stark reality is that death is a part of life we will all eventually experience. 

Today’s guest understands this deeply and, through her work as a death doula, helps families navigate the end-of-life transition with compassion and understanding. Jill shares with us how she found her way to becoming a death doula. 

Jill McClennen is a certified death doula, a non-medical professional specially trained to provide holistic care for individuals in their final stages of life. She offers comprehensive support, preparation, and deep soul healing to her clients and their families, whether in person or through virtual sessions, as she works as a death doula and end-of-life coach. 

Jill is also the host of the "Seeing Death Clearly" podcast. Through her podcast, she talks with guests and they share valuable insights and stories related to end-of-life matters, further extending her mission to promote understanding and compassion about this important stage of life.

In this episode, Jill and I discuss:

• How Jill's care for her grandmother led her to becoming a death doula, providing guidance and compassion to those nearing the end of their life.
• Common misconceptions about hospice care and how early involvement can make a significant difference in the quality of the end-of-life experience.
• The importance of having open conversations about end-of-life wishes and the benefits of initiating these discussions while individuals are still healthy.
• There is a range of emotional and spiritual dimensions of death, all of which should be honored. 

As a society, we are not good at talking about death and dying. It makes us uncomfortable. But if there is anything you take away from today’s episode, it is to have these conversations with your loved ones now so that when their time comes, you can feel comfortable knowing that you honored their end-of-life wishes. 

Change is inevitable. That’s why I designed the Day by Daybook®, a guided journal to help you face the discomfort of those shifts in life that are pushing you to that next level of growth and learning. Get your Day by Daybook® here. 

If you enjoyed this episode don’t forget to follow, rate, and review the podcast and tell me what resonated with you.

Connect with Jill:

Website

Seeing Death Clearly Podcast

Instagram

Connect with Noelle:

https://www.noellevan.com

https://www.youtube.com/@noellevanv

https://www.instagram.com/noellevanbeyond

Support the show

As I watched the New York City marathon and saw runners cross the finish line, it took me back to 2010, when I took to the streets of NYC to run the marathon myself. 

In this reflection, I began to dissect what it really takes to set (and achieve) those bigger goals in life, the ones that have the power to fundamentally change how we view ourselves. 

It all came down to 3 things: clarity, motivation, and mindset. That’s why this week on Journeys Through Change, I am breaking down how to achieve that big goal!

In this episode, I discuss:

• Understanding your "why" and how it becomes the driving force behind your success.
• Various types of motivation (intrinsic and extrinsic) and which is more likely to lead to lasting commitment.
• The role of mindset in achieving goals, including techniques like visualization and drawing on past successes.
• The essential role of support systems, from friends and family to professional coaches and support groups, in keeping you on track.

As you contemplate your next big goal, remember to give yourself the benefit of the doubt. Embrace the possibility that you are capable of achieving more than you ever thought possible, and in the process, you might just change your life.

Change is inevitable. That’s why I designed the Day by Daybook®, a guided journal to help you face the discomfort of those shifts in life that are pushing you to that next level of growth and learning. Get your Day by Daybook® here. 

If you enjoyed this episode don’t forget to follow, rate, and review the podcast and tell me what resonated with you.

Connect with Noelle:

https://www.noellevan.com

https://www.youtube.com/@noellevanv

https://www.instagram.com/noellevanbeyond

Support the show