The Good Girl Talks

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She looks completely confident. Inside, she's bracing. Today we go further than imposter syndrome — to the worthiness wound underneath the blazer.

In this episode:

→  Why imposter syndrome doesn't fully explain what high-performing women experience

→  Clance and Imes on the original research — and what it missed

→  The difference between a thinking error and a nervous system wound

→  The one grounding practice for the moment the brace hits

 Listener question this episode: Where in your life are you performing more certainty than you actually feel? DMs are open. 

Thanks for tuning in to Mindful Transitions & The Good Girl Talks Podcast- where we turn life's messiest moments into meaningful breakthroughs. 

Subscribe to stay updated with weekly episodes on leadership, emotional healing, relationships, and reclaiming your power in midlife and beyond. 

Let's Connect: 

Email: [email protected]

LinkedIn https://www.linkedin.com/in/sonya-figueiredo-075619330/

Instagram: @mindfultransitions_

FaceBook: https://www.facebook.com/profile.php?id=61566841704275

YouTube: https://www.youtube.com/@sonya_mindfultransitions

The Good Girl Be Gone Book: On amazon 

Webinars: https://www.eventbrite.com/o/sonya-figueiredo-thomas-duncan-118960085071

Know someone who needs to har this? Share the episode, tag a friend, or leave a review - it helps more incredible women find this space. 

Here's to embracing change, one mindful step at a time. 

Take care... and be kind to yourself. 

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The friendship breakup nobody warns you about — Ep 06

No fight. No betrayal. Just a friendship that quietly stopped fitting who you're becoming. Today we name the grief that has no casserole. Glass of something warm, optional but encouraged.

In this episode:

→  Why outgrowing a friendship doesn't make you disloyal — it makes you honest

→  Dr Robin Dunbar's research on social bonds and why they require ongoing investment

→  The good girl's specific flavour of guilt around letting relationships end

→  The word that changes everything: complete, not ended

 Listener question this episode: Is there a friendship you've been quietly pulling back from — and carrying guilt about? Tell me.

Thanks for tuning in to Mindful Transitions & The Good Girl Talks Podcast- where we turn life's messiest moments into meaningful breakthroughs. 

Subscribe to stay updated with weekly episodes on leadership, emotional healing, relationships, and reclaiming your power in midlife and beyond. 

Let's Connect: 

Email: [email protected]

LinkedIn https://www.linkedin.com/in/sonya-figueiredo-075619330/

Instagram: @mindfultransitions_

FaceBook: https://www.facebook.com/profile.php?id=61566841704275

YouTube: https://www.youtube.com/@sonya_mindfultransitions

The Good Girl Be Gone Book: On amazon 

Webinars: https://www.eventbrite.com/o/sonya-figueiredo-thomas-duncan-118960085071

Know someone who needs to har this? Share the episode, tag a friend, or leave a review - it helps more incredible women find this space. 

Here's to embracing change, one mindful step at a time. 

Take care... and be kind to yourself. 

Send us Fan Mail

The stomachache that isn't about digestion. The Sunday headache. The throat tightening before the phone call. Your body knew. Today — we finally listen.

In this episode:

→  What's actually happening physiologically when you override your body's signals

→  Bessel van der Kolk on the body's alarm system and why it's smarter than your thoughts

→  How chronic override disconnects you from self-trust — not just physical health

→  The one small body-based practice that begins to rebuild the connection

 Listener question this episode: Where in your body do you feel the no before your mouth says yes? Tell me.

Thanks for tuning in to Mindful Transitions & The Good Girl Talks Podcast- where we turn life's messiest moments into meaningful breakthroughs. 

Subscribe to stay updated with weekly episodes on leadership, emotional healing, relationships, and reclaiming your power in midlife and beyond. 

Let's Connect: 

Email: [email protected]

LinkedIn https://www.linkedin.com/in/sonya-figueiredo-075619330/

Instagram: @mindfultransitions_

FaceBook: https://www.facebook.com/profile.php?id=61566841704275

YouTube: https://www.youtube.com/@sonya_mindfultransitions

The Good Girl Be Gone Book: On amazon 

Webinars: https://www.eventbrite.com/o/sonya-figueiredo-thomas-duncan-118960085071

Know someone who needs to har this? Share the episode, tag a friend, or leave a review - it helps more incredible women find this space. 

Here's to embracing change, one mindful step at a time. 

Take care... and be kind to yourself. 

Send us Fan Mail

That moment when you hear your mother's voice come out of your mouth. Today we name the inheritance — and who gets to put it down.

In this episode:

→  What the inheritance actually is — and it goes deeper than behaviour

→  Bessel van der Kolk on what the nervous system carries across generations

→  The cost of carrying patterns you never chose

→  The compassionate practice of seeing before releasing

 Listener question this episode: Can you name one pattern you carry that you can also see in your mother or grandmother? DMs are open.

Thanks for tuning in to Mindful Transitions & The Good Girl Talks Podcast- where we turn life's messiest moments into meaningful breakthroughs. 

Subscribe to stay updated with weekly episodes on leadership, emotional healing, relationships, and reclaiming your power in midlife and beyond. 

Let's Connect: 

Email: [email protected]

LinkedIn https://www.linkedin.com/in/sonya-figueiredo-075619330/

Instagram: @mindfultransitions_

FaceBook: https://www.facebook.com/profile.php?id=61566841704275

YouTube: https://www.youtube.com/@sonya_mindfultransitions

The Good Girl Be Gone Book: On amazon 

Webinars: https://www.eventbrite.com/o/sonya-figueiredo-thomas-duncan-118960085071

Know someone who needs to har this? Share the episode, tag a friend, or leave a review - it helps more incredible women find this space. 

Here's to embracing change, one mindful step at a time. 

Take care... and be kind to yourself. 

Send us Fan Mail

Episode Title: The emotional load nobody counts — Ep 03

She knows his mother's blood type. He knows she takes milk. Today we name the invisible labour that is quietly consuming women's interior lives — and what to do with that knowing.

In this episode:

→  The difference between the mental load and the emotional load — and why it matters

→  Arlie Hochschild's research on emotional labour and who pays the cost

→  How carrying everyone else becomes a way of not feeling your own feelings

→  The one small practice that begins to shift the balance

Thanks for tuning in to Mindful Transitions & The Good Girl Talks Podcast- where we turn life's messiest moments into meaningful breakthroughs. 

Subscribe to stay updated with weekly episodes on leadership, emotional healing, relationships, and reclaiming your power in midlife and beyond. 

Let's Connect: 

Email: [email protected]

LinkedIn https://www.linkedin.com/in/sonya-figueiredo-075619330/

Instagram: @mindfultransitions_

FaceBook: https://www.facebook.com/profile.php?id=61566841704275

YouTube: https://www.youtube.com/@sonya_mindfultransitions

The Good Girl Be Gone Book: On amazon 

Webinars: https://www.eventbrite.com/o/sonya-figueiredo-thomas-duncan-118960085071

Know someone who needs to har this? Share the episode, tag a friend, or leave a review - it helps more incredible women find this space. 

Here's to embracing change, one mindful step at a time. 

Take care... and be kind to yourself. 

Send us Fan Mail

The sorry reflex isn't politeness — it's a nervous system trained to shrink before anyone asks it to. Today we name it, trace it, and start to loosen its grip.

In this episode:

→  Why the apology reflex is a conditioned response, not a personality trait

→  Brené Brown on the shame message most women have been living from

→  What performing smallness actually costs you — and it's cumulative

→  The one-second practice that begins to change everything

Thanks for tuning in to Mindful Transitions & The Good Girl Talks Podcast- where we turn life's messiest moments into meaningful breakthroughs. 

Subscribe to stay updated with weekly episodes on leadership, emotional healing, relationships, and reclaiming your power in midlife and beyond. 

Let's Connect: 

Email: [email protected]

LinkedIn https://www.linkedin.com/in/sonya-figueiredo-075619330/

Instagram: @mindfultransitions_

FaceBook: https://www.facebook.com/profile.php?id=61566841704275

YouTube: https://www.youtube.com/@sonya_mindfultransitions

The Good Girl Be Gone Book: On amazon 

Webinars: https://www.eventbrite.com/o/sonya-figueiredo-thomas-duncan-118960085071

Know someone who needs to har this? Share the episode, tag a friend, or leave a review - it helps more incredible women find this space. 

Here's to embracing change, one mindful step at a time. 

Take care... and be kind to yourself. 

Send us Fan Mail

The version of you that was never actually you — Ep 01

You've been performing a version of yourself for so long you've forgotten it's a performance. Today we name the thing. Glass of wine optional but encouraged.

In this episode:

→  The pattern that's running your life — and why it made complete sense once

→  Gabor Maté on attachment, authenticity, and the choice children always make

→  What self-abandonment actually costs you — and it's not what you think

→  The one practice that begins the return

 Listener question this episode: Was there a moment when you glimpsed the real you — and then lost her again? Tell me. DMs are open.

Thanks for tuning in to Mindful Transitions & The Good Girl Talks Podcast- where we turn life's messiest moments into meaningful breakthroughs. 

Subscribe to stay updated with weekly episodes on leadership, emotional healing, relationships, and reclaiming your power in midlife and beyond. 

Let's Connect: 

Email: [email protected]

LinkedIn https://www.linkedin.com/in/sonya-figueiredo-075619330/

Instagram: @mindfultransitions_

FaceBook: https://www.facebook.com/profile.php?id=61566841704275

YouTube: https://www.youtube.com/@sonya_mindfultransitions

The Good Girl Be Gone Book: On amazon 

Webinars: https://www.eventbrite.com/o/sonya-figueiredo-thomas-duncan-118960085071

Know someone who needs to har this? Share the episode, tag a friend, or leave a review - it helps more incredible women find this space. 

Here's to embracing change, one mindful step at a time. 

Take care... and be kind to yourself. 

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In this episode of Good Girl Talks, host Sonya Figueiredo dives into the concept of attachment styles and their influence on our relationships. She explains the four main attachment styles—secure, anxious, avoidant, and fearful avoidant—using relatable examples and personal anecdotes. 

You know that magnetic pull toward the person who’s half-in, half-out — the one who texts just enough to keep your nervous system guessing?
Yeah, that’s not fate, babe — that’s your attachment style running the show.

In this soulful, sassy, and science-infused solo episode, Sonya Figueiredo unpacks why smart, capable women keep repeating the same love patterns — and how to finally change the script.
Through stories, body-based tools, and that signature Good Girl Talks honesty, you’ll learn how to:
✨ Spot your attachment triggers in real time
✨ Regulate your body when love feels unsafe
✨ Reclaim your power by becoming your own secure base

This one’s part masterclass, part mirror, and 100% permission slip to stop chasing and start becoming.

👉 Join the free masterclass: 4 Steps to Emotional Intimacy 24 Nov 7PM AEST. 
If you’re listening later, DM @GoodGirlTalksPodcast on Instagram and Sonya will save you a spot for the next one.

🎧 Listen, laugh, maybe cry a little — and remember: you’re not broken, you’re beautifully patterned.

00:00 Introduction and Disclaimer

00:51 Understanding Attachment Styles

07:12 The Four Attachment Styles

08:53 Healing and Rewiring Attachment Patterns

15:30 Practical Steps for Attachment Healing

25:41 Conclusion and Next Steps

Thanks for tuning in to Mindful Transitions & The Good Girl Talks Podcast- where we turn life's messiest moments into meaningful breakthroughs.

Subscribe to stay updated with weekly episodes on leadership, emotional healing, relationships, and reclaiming your power in midlife and beyond.

Let's Connect:

Email: [email protected]

LinkedIn https://www.linkedin.com/in/sonya-figueiredo-075619330/

Instagram: @mindfultransitions_

FaceBook: https://www.facebook.com/profile.php?id=61566841704275

YouTube: https://www.youtube.com/@sonya_mindfultransitions

Know someone who needs to har this? Share the episode, tag a friend, or leave a review - it helps more incredible women find this space.

Here's to embracing change, one mindful step at a time.

Take care... and be kind to yourself.

Send a text

Empowering Women Through Menopause with Patricia Allens | Good Girls Talks

In this episode of Good Girls Talks, host Sonya Figueiredo chats with Patricia Ellins, a fitness and menopause coach with over 20 years of experience. Patricia sheds light on transitioning from 'good girl' conditioning into embracing strength, vitality, and confidence during menopause. She shares her personal journey and professional insights on how fitness, nutrition, and mindset can help women thrive during this life stage and beyond. Patricia offers practical advice for women to maintain their energy, manage stress, and envision a vibrant future. Discover how to balance fitness and nutrition tailored to menopause and the importance of self-care and mindset in this insightful conversation. Don't miss out on Patricia's valuable tips and strategies for a healthy, empowered life.

You can contact Patricia by hew website: https://patriciaellins.com/guide 

facebook https://www.facebook.com/patriciaoellins

Linkedin: https://www.linkedin.com/in/patriciaellins/

Thanks for tuning in to Mindful Transitions & The Good Girl Talks Podcast- where we turn life's messiest moments into meaningful breakthroughs.

Subscribe to stay updated with weekly episodes on leadership, emotional healing, relationships, and reclaiming your power in midlife and beyond.

Let's Connect:

Email: [email protected]

LinkedIn https://www.linkedin.com/in/sonya-figueiredo-075619330/

Instagram: @mindfultransitions_

FaceBook: https://www.facebook.com/profile.php?id=61566841704275

YouTube: https://www.youtube.com/@sonya_mindfultransitions

Know someone who needs to har this? Share the episode, tag a friend, or leave a review - it helps more incredible women find this space.

Here's to embracing change, one mindful step at a time.

Take care... and be kind to yourself.

Send a text

From Good Girl to Whole Woman: Ariana's Journey of Healing and Authenticity

In this episode of 'The Good Girls Talks,' host Sonya Figueiredo engages in a heartfelt conversation with Ariana, a mindset and burnout coach specializing in working with teachers. Ariana shares her transformative journey, stemming from the deep loss of her mother at age 15 and how it influenced her life decisions, leading her to wear masks to please others. She reveals her struggles with alcoholism and the eventual path to healing and self-compassion. Ariana discusses the importance of authenticity, self-soothing, and gratitude, both in her personal life and coaching practice. This raw and insightful dialogue highlights the enduring impact of trauma, the power of asking for help, and the journey towards leading with love and authenticity.

Thanks for tuning in to Mindful Transitions & The Good Girl Talks Podcast- where we turn life's messiest moments into meaningful breakthroughs.

Subscribe to stay updated with weekly episodes on leadership, emotional healing, relationships, and reclaiming your power in midlife and beyond.

Let's Connect:

Email: [email protected]

LinkedIn https://www.linkedin.com/in/sonya-figueiredo-075619330/

Instagram: @mindfultransitions_

FaceBook: https://www.facebook.com/profile.php?id=61566841704275

YouTube: https://www.youtube.com/@sonya_mindfultransitions

Know someone who needs to har this? Share the episode, tag a friend, or leave a review - it helps more incredible women find this space.

Here's to embracing change, one mindful step at a time.

Take care... and be kind to yourself.