Courtney walks you through a guided meditation to tap into the most loving moments of your life, feel your heart opening, and celebrate everything that has led you to where you are today.

The second half of the episode is a reflection dedicated to Honoring Your Path as a New Coach & Athlete. From your fitness & nutritional progress, both intellectually and intuitively, as well as your ability to better regulate stress levels so you can continually optimize your performance and quality of life! You'll be given space to see yourself more clearly as a New or Aspiring Coach, Teacher, and/or Guide, and what gifts you and you alone specifically possess to give back to others. Enjoy!

(00:00) Podcast Intro

(00:36) Episode Intro

(01:10) Guided Meditation: Feeling into the Most Loving Moments of Your Life

(20:15) Reflection: Honoring Your Path as a New Coach & Athlete

(34:28) Follow along on Instagram, apply for coaching, and sign up for Monday Minutes!

RESOURCES:

Check out past guided meditations:

Ep 34 Mindfulness Tools for the New Coach

https://open.spotify.com/episode/0C5K7sNGwBadN5umD4zU4T?si=mX9hqivMTuqg_fXl9VnX5Q

Ep 35 Mindfulness Tools for the Driven Athlete https://open.spotify.com/episode/5oojf6gS8LI5W1xuNupBRF?si=NG4p865ETL-o62ZCctngJg

CONNECT WITH POA:

Instagram - www.instagram.com/thepursuitofauthenticity_

Facebook - https://www.facebook.com/POAStrengthandWellness

Apply for coaching - https://poastrengthandwellness.com/apply-for-uyp-now

Sign up for Monday Minutes - https://poastrengthandwellness.com/join-the-poa-email-list

Support the podcast: https://ko-fi.com/poaco

Courtney illuminates a perspective on how to approach eating and your relationship with food that is not widely discussed in strength and conditioning circles. Many athletes see nutrition as a vehicle to achieving a better outcome in their sport, whether that’s physique and/or performance related. And while common nutrition approaches (i.e. tracking calories and/or macronutrients, keto, intermittent fasting, plant-based, nutrient timing) are effective at producing desired outcomes like gaining muscle mass and losing body fat, there is a holistic perspective that is largely missed en route to said outcomes.

Driven athletes and New Coaches alike, tune in to learn something new for yourself, and to use with clients to aid them in their process AND goals. Please do use the timestamps to come back to the mindful eating guided meditation practice as needed. Enjoy!

TIMESTAMPS:

(00:00) Podcast Intro

(00:37) Episode Intro

(01:09) What You Say You Want vs What You Need

(04:27) How You’ve Been Taught to See Food

(06:34) Healing Yourself Through Nutrition

(11:45) Preparing for the Guided Mindful Eating Meditation Practice Intro

(14:17) Mindful Eating Practice

(23:36) The Gift of Food

(27:18) Living in the Grey of your Approach to Nutrition

(29:55) Follow along on Instagram, apply for coaching, and sign up for Monday Minutes!

RESOURCES:

Check out past guided meditations:

Ep 34 Mindfulness Tools for the New Coach

https://open.spotify.com/episode/0C5K7sNGwBadN5umD4zU4T?si=mX9hqivMTuqg_fXl9VnX5Q

Ep 35 Mindfulness Tools for the Driven Athlete https://open.spotify.com/episode/5oojf6gS8LI5W1xuNupBRF?si=NG4p865ETL-o62ZCctngJg

CONNECT WITH POA:

Instagram - www.instagram.com/thepursuitofauthenticity_

Facebook - https://www.facebook.com/POAStrengthandWellness

Apply for coaching - https://poastrengthandwellness.com/apply-for-uyp-now

Sign up for Monday Minutes - https://poastrengthandwellness.com/join-the-poa-email-list

Support the podcast: https://ko-fi.com/poaco

Courtney shares 21 thoughtfully crafted affirmations for you to try on to attract more beauty, ease, and joy so you can live a deep and aligned lifestyle as a New Coach and/or driven athlete. Feel free to come back to this episode and use the timestamps to jump straight to the affirmations as needed. Enjoy!

TIMESTAMPS:

(00:00) Podcast Intro

(00:37) Episode Intro

(01:36) From Thinking What Could go Wrong to What Could go Right

(03:55) Viscerally Choosing Aligned and Resonant Affirmations

(05:46) 21 Thoughtfully Crafted Affirmations for Driven Athletes & New Coaches

(10:06) Creating Space to Journal & Reflect

(11:29) Enjoying the Process of Affirmations Sinking In

(12:46) Join the conversation on IG, apply for coaching, and sign up for Monday Minutes!

RESOURCES:

Check out past guided meditations & visualizations:

Ep 29: A Watchful Eye into Your Highest Desires

https://open.spotify.com/episode/3zvZ1ZGB4e2pXdw39EkGSw?si=r8Rz_RRWSbWzt_Pwoj4U9A

Ep 27: Introducing the Chakras to Deepen Awareness

https://open.spotify.com/episode/4rWv3i10vZ89m0mQfHME4a?si=9TTuSjapSqCf0LJXqS1tMw

CONNECT WITH POA:

Instagram - www.instagram.com/thepursuitofauthenticity_

Facebook - https://www.facebook.com/POAStrengthandWellness

Apply for coaching - https://poastrengthandwellness.com/apply-for-uyp-now

Sign up for Monday Minutes - https://poastrengthandwellness.com/join-the-poa-email-list

Support the podcast: https://ko-fi.com/poaco

In this episode, Courtney guides you through understanding how a sustainable lifestyle of pursuing less can not only enhance your quality of life, but is actually of greater service to the world! We discuss where the underlying energy of discontent arises while chasing numerous goals, what’s at stake from living in this manner, and what does it look like to transcend this? If you are someone who constantly feels frustrated while running in so many directions, this is for you!

Many folks are living in excess in our current day; excess in terms of over-working, over-exercising, etc. Some stay busy to avoid processing emotions, others to seek validation from outside, or to feel worthy themselves. Whatever the case, living in excess can be quite barren. Not only can it be straining to your well-being, and therefore not sustainable, it can lead to going through the motions of life rather than moving from a purposeful, powerful and productive presence. By learning to move more intentionally and follow a disciplined pursuit of less, you can begin to see with a clearer heart and mind due to feeling excited and invigorated by the deep, rich, and fulfilling gift that is your life.

I touch on it in the episode, but it’s worth stating here: I’m not saying delayed gratification & the pursuit of more is BAD. This episode is illuminating where a constant pursuit of more can cause Self harm.

After listening, I'd love to hear from you on Instagram… How do you plan to apply doing less, better? How can you create more white space in your life to invite in more alignment, ease, and efficiency & create the greatest work of art there is, your life?

Thank you SO much for tuning in and see you in the next episode!

TIMESTAMPS:

(00:00) Podcast Intro

(00:37) Episode Intro

(01:09) The underlying energy of “there’s not enough time” as you rush after all your goals

(04:23) White space as a means of creating brilliant art

(08:12) Why you might believe more is better and how this can cause Self harm

(10:57) Allowing self-care to fuel your process

(13:40) Brahmacharya: the practice of living in non-excess to prevent chronic overextension of Self

(17:20) What’s at stake by constantly chasing all your goals; Investigating the white-knuckling energy under your actions

(19:00) What does it look like when you begin living a disciplined pursuit of less?

(23:15) Join the conversation on IG, apply for coaching, and sign up for Monday Minutes!

RESOURCES:

Ep 8: Pausing to Notice the Breath: https://open.spotify.com/episode/28cdyRtJkQavw2ZUNUG8BJ?si=8D8R2zqkTSeP_ODwYZ6w4A

Ep 17: Deepening Your Senses

https://open.spotify.com/episode/0QgmtIxZquKKYvT9pBCkJr?si=8br6X5qFQ9KNj_dNJ4CX0w

CONNECT WITH POA:

Instagram - www.instagram.com/thepursuitofauthenticity_

Facebook - https://www.facebook.com/POAStrengthandWellness

Apply for coaching - https://hello.dubsado.com/public/appointment-scheduler/60464037b17b271029faebac/schedule

Sign up for Monday Minutes - https://poastrengthandwellness.com/join-the-poa-email-list

Support the podcast: https://ko-fi.com/poaco

Monica Reyna (one of my most magical friends!) comes on the show to share her gifts with the POA fam. As a Mom of two daughters, Reiki Master Teacher, Trauma-Informed Yoga Teacher, Spiritual guide and life coach, she has quite an array of experience. We discuss topics like surrendering to your process, saying thank you for your challenges, and being a full body YES to your gifts! Whether you’re someone looking to - manage stress & relieve past pain and suffering, dive deeper into your spiritual journey to embody a more vibrant being, or broaden your toolbelt as a new coach, you’ll walk away from this episode with a unique blend of resources to step out of feeling scattered & overwhelmed to arrive at a more wholesome, authentic, and lively version of who you really are.

Head over to Instagram after you listen and share with the community.. what was your biggest takeaway from Episode 37 with Monica? Check out the links below to listen to past episodes with other Mindful School of Yoga teachers, access alllll the resources we discussed, and connect with Monica!

Thank you SO much for tuning in and see you in the next episode!

TIMESTAMPS:

(00:00) Podcast Intro

(00:37) Episode Intro

(01:09) Our spiritual journey with Mindful School of Yoga and Monica’s mission as a healer

(08:57) Finding Reiki & stepping deeper into Holistic Healing for relief

(21:52) What is Reiki? Common benefits?

(36:00) Saying thank you for your challenges

(36:58) Amplifying the benefits of Reiki within yourself after a session (suggested practice to try-on!)

(40:29) Monica’s unique offerings explained: Emotion coding and Mediumship

(46:23) Reducing sensitivity and overwhelm to others energy in public

(51:02) Working with children via Reiki & Energy Healing

(54:56) Putting yourself first, as a parent and otherwise

(1:03:24) Studying Reiki - what to consider before choosing your teacher?

(1:08:01) Sound Therapy - what is it? what attracted Monica to it?

(1:11:59) Monica’s Upcoming Book and how it surfaced

(1:19:30) Recommended Reading & Biggest Influences

(1:25:05) Staying balanced & Monica’s profound guiding principle

(1:33:57) Connect with Monica - online or in person

(1:35:47) Join the conversation on IG, apply for coaching, and sign up for Monday Minutes!

RESOURCES:

Abraham Hicks https://www.abraham-hicks.com/

Dr. Shefali Tsabari https://institute.drshefali.com/

A Course in Miracles https://acim.org/

A Year of Forgiveness https://www.amazon.com/Year-Forgiveness-Miracles-Lessons-Commentary/dp/1622330765

Come As You Are https://www.amazon.com/Come-You-Are-Surprising-Transform/dp/1476762090

The Book of Joy https://www.amazon.com/Book-Joy-Lasting-Happiness-Changing/dp/0399185046

The Four Agreements https://www.miguelruiz.com/the-four-agreements

What Happened to You https://www.amazon.com/What-Happened-You-Understanding-Resilience/dp/1250223180

Episode 12: Therapeutic Bodywork with Kate Block of Little Dipper Yoga (MSY teacher) https://open.spotify.com/episode/4wfn9dZYrSOFuYYz1gDUtD?si=iylGpvEzS2Cuuw-sMIRCeQ

Episode 15: A Healing Touch Transformational Bodywork with Jamilah Tuuk (MSY teacher)

https://open.spotify.com/episode/5tuheWe0bPUmCpZo0QKJ0v?si=r4dPqth9Qby4D7zdc6QuIA

Episode 21: Reconnecting Womxn to Divine Wisdom with Amber Kilpatrick (MSY Founder)

https://open.spotify.com/episode/5v99iKV2eX8IM7dmeAZaNd?si=zBlJhH0uQYGTIGUvWwhjug

CONNECT WITH MONICA:

https://www.facebook.com/monicareynarmt

CONNECT WITH POA:

Instagram - www.instagram.com/thepursuitofauthenticity_

Facebook - https://www.facebook.com/POAStrengthandWellness

Apply for coaching - https://hello.dubsado.com/public/appointment-scheduler/60464037b17b271029faebac/schedule

Sign up for Monday Minutes - https://poastrengthandwellness.com/join-the-poa-email-list

Support the podcast: https://ko-fi.com/poaco

Courtney Bishop, High Performance Coach and Host of The POA Podcast, shares practical ways to bring more mindfulness into your every day to find more freedom and joy in your world.

In parts one and two of this series we defined what mindfulness is and covered why it's SO important to practice, so go back and listen to those in case you missed it! In this episode, you’ll learn three more mindfulness tools and have the opportunity to reflect on prompts that will get yours wheels spinning on where else you can bring mindful moments and clarity into your life.

Head over to Instagram after you listen and share with the community.. what’s the biggest thing you’ve learned from this series? I hope you’ve found some useful techniques that will support your coaching, athletic, and everyday journey!

Thank you SO much for tuning in and I’ll see you in the next episode!

TIMESTAMPS:

(00:00) Podcast Intro

(00:37) Episode Intro

(01:09) Summary of part one and part two

(03:36) Tool 1: Work/Life Balance

(04:52) Tool 2: Solitude

(06:54) Tool 3: Do Nothing

(09:01) Summary of each mindfulness tool and reflective mindfulness prompts

(12:32) Join the conversation on IG, apply for coaching, and sign up for Monday Minutes!

CONNECT WITH POA:

Instagram - www.instagram.com/thepursuitofauthenticity_

Facebook - https://www.facebook.com/POAStrengthandWellness

Apply for coaching - https://hello.dubsado.com/public/appointment-scheduler/60464037b17b271029faebac/schedule

Sign up for Monday Minutes - https://poastrengthandwellness.com/join-the-poa-email-list

Support the podcast - https://ko-fi.com/poaco

You’re hard headed, your own harshest critic, constantly driven to improve, never satisfied, no realistic expectation of ever catching up to your ambitions. This athlete mentality has been embedded in you... to always go go go, be productive, rest is for the weak, etc.

I get it. I operated this way for YEARS; treating my body like a machine, pushing myself SO hard through an injury that I burned out, was FORCED to slow down, and change my pace in the pursuit of my athletic goals. Now I have deep gratitude for yoga and mindfulness because it completely changed my approach as an athlete, and is exactly why i’m able to share this knowledge with you guys today.

Within this episode, you'll learn practical ways to bring more mindfulness into your world as a driven athlete so you can maintain OR reclaim the joy and freedom in your athletic journey so it enhances your quality of life, rather than white knuckling your way to success, possibly burning out, getting injured, and having to step away from the craft you love for extended periods, or possibly forever.

Of course, we'll define what mindfulness is, cover why it's SO important to practice as an athlete, and share some open ended questions to get yours wheels spinning on where else you can bring mindfulness into your routines to ensure the pursuit of your physique and performance goals is as gratifying as the outcome.

Head over to Instagram after you listen and share with the community.. do you currently incorporate any of these mindfulness techniques into your day as a driven athlete? If not, which ones do you plan to try out?

See you back again for part three!

TIMESTAMPS:

(00:00) Podcast Intro

(00:37) Episode Intro

(01:09) Summary of part one, what is mindfulness?

(03:08) Why does being a mindful athlete, rather than an athlete with your mind FULL matter?

(06:54) A mindful VS mind FULL athlete

(10:38) Mindfulness tools, example applications, and benefits

(11:03) Tool 1: Autoregulation / Mindful movement

(15:17) Tool 2: Mindful Eating (See Ep 26 to learn about navigating the spectrum between flexible & structured styles of eating)

(19:45) Tool 3: Visualization of performance and physique goals

(24:54) Summary of each mindfulness tool

(26:46) Special announcement for potential POA athletes!

(28:10) Join the conversation on IG, apply for coaching, and sign up for Monday Minutes!

RESOURCES:

Episode 26 - Navigating Nutrition Sustainably at any Level with Karina Noboa

https://open.spotify.com/episode/4ybnxc1XkeCtcHCzrGFxa7?si=BbOUEj9ORnGd645WTovQ3w

Apply for a 1:1 coaching spot as a POA athlete - https://forms.gle/WXUnWBUbFTPLM5xE9

SUPPORT POA:

https://ko-fi.com/poaco

CONNECT WITH POA:

Instagram - www.instagram.com/thepursuitofauthenticity_

Facebook - https://www.facebook.com/POAStrengthandWellness

Apply for coaching - https://hello.dubsado.com/public/appointment-scheduler/60464037b17b271029faebac/schedule

Sign up for Monday Minutes - https://poastrengthandwellness.com/join-the-poa-email-list

Courtney Bishop, High Performance Coach and Host of The POA Podcast, provides a few techniques you can try on to incorporate more mindfulness into your day.

If you are a new coach, you probably spend a lot of time scattered between digital marketing, new client consultations, writing client programs, coaching calls & check ins, and whatever else pops onto your radar each week. Therefore, this episode will be a perfect fit for you to find some clarity in the chaos.

Of course, we'll define what mindfulness is if you're not super familiar, cover why Courtney believes it's SO important to practice, and share what to expect in the rest of the series!

Head over to Instagram after you listen and share with the community.. do you currently incorporate any of these mindfulness techniques into your day as a new coach? If not, which ones do you plan to try out?

See you back again for part two!

TIMESTAMPS:

(00:00) Podcast Intro

(00:37) Episode Intro

(01:09) Why is mindfulness so important and why should you practice it?

(03:40) What is mindfulness?

(05:54) Tool 1: How to incorporate more mindfulness into your day as a new coach

(08:38) Tool 2: How to incorporate more mindfulness into your day as a new coach

(11:23) Tool 3: How to incorporate more mindfulness into your day as a new coach

(13:03) Summary of each mindfulness tool and what to expect in the rest of the series

(15:35) Join the conversation on IG, apply for coaching, and sign up for Monday Minutes!

RESOURCES:

Episode 8 - Pausing to Notice the Breath

https://open.spotify.com/episode/28cdyRtJkQavw2ZUNUG8BJ?si=-WhYzlr6TeuBDdCVJyae0w

SUPPORT POA:

https://ko-fi.com/poaco

CONNECT WITH POA:

Instagram - www.instagram.com/thepursuitofauthenticity_

Facebook - https://www.facebook.com/POAStrengthandWellness

Apply for coaching - https://hello.dubsado.com/public/appointment-scheduler/60464037b17b271029faebac/schedule

Sign up for Monday Minutes - https://poastrengthandwellness.com/join-the-poa-email-list

Steven Low, Author of Overcoming Gravity, Overcoming Tendonitis and Overcoming Poor Posture, holds a plethora of knowledge due to thousands of hours of research around bodyweight training as a practitioner, Doctorate of Physical Therapy, Former Gymnast, Coach, and Consultant. As a strength training enthusiast and someone interested in learning more about this style of training, you won’t want to miss this one!

In this episode, you’ll learn how Steven got involved in bodyweight training, or bodyweight fitness (BWF), common misconceptions around BWF, if and when BWF is appropriate for you, programming differences between BWF and barbell training, Steven’s advice for new and aspiring strength and wellness coaches, and what’s on the horizon for his work.

We discuss the premise and main takeaways of each of his three books, and give insight into how to structure a bodyweight training program as a novice or intermediate trainee. You’ll walk away feeling more resourceful and equipped to not only navigate current roadblocks, but how Steven’s work can open the doors to progression for a lifetime and finding more freedom in your movement journey.

Overcoming Gravity has been like a bible for me as a Strength and Wellness Coach and I highly recommend picking it up, or checking out his other books if they speak to you! Be sure to check out his website for all the FREE info he’s put on there, as well as the reddit forums where he’s answered over 100’s of questions!

TIMESTAMPS:

(00:00) Podcast Intro

(00:37) Episode Intro

(01:09) How Courtney became familiar with Steven’s work

(02:43) Steven’s sport background with gymnastics, parkour, and climbing

(14:40) Where does Barbell Training fit in with BWF?

(19:50) How Steven landed in Physical Therapy and Coaching, his training setbacks & the start of researching BWF

(29:38) Common Misconceptions around BWF

(32:07) Is BWF easier than barbell training? Which training style is right for you and when?

(42:32) Programming differences between bodyweight and barbell training

(47:17) Practical takeaways from the book, Overcoming Gravity

(01:03:07) Structuring a BWF routine (novice & intermediate)

(01:13:53) Practical takeaways from the book, Overcoming Tendonitis

(01:26:56) Practical takeaways from the book, Overcoming Poor Posture

(01:32:56) Steven’s Coaching & Training/Injury Consultation Services + What’s on the Horizon for his work

(01:36:48) Advice for new and aspiring Strength & Wellness Coaches, and recommended reading

RESOURCES:

https://stevenlow.org/

https://stevenlow.org/overcoming-tendonitis/

https://www.reddit.com/r/bodyweightfitness/

https://www.reddit.com/r/overcominggravity/

The Science and Practice of Strength Training (2nd ed) by Zatsiorsky

Periodization for Sports by Bompa

Becoming a Supple Leopard by Starrett

SUPPORT POA:

https://ko-fi.com/poaco

POA Wishlist https://amzn.to/3oq9kPJ

CONNECT WITH STEVEN:

https://www.amazon.com/Steven-Low/e/B00LYWTG6M/

https://www.instagram.com/stevenlowog/

https://www.youtube.com/user/eshlow/videos

CONNECT WITH POA:

Instagram - www.instagram.com/thepursuitofauthenticity_

Facebook - https://www.facebook.com/POAStrengthandWellness

Website - www.poastrengthandwellness.com

Sign up for Monday Minutes, get a free, guided meditation - https://poastrengthandwellness.com/join-the-poa-email-list

Apply for coaching - https://hello.dubsado.com/public/appointment-scheduler/60464037b17b271029faebac/schedule

Katie Venechuk is a Certified Forest Therapy Guide with the Association of Nature and Forest Therapy, registered yoga teacher, environmental engineer, and owner of In Your Element Wellness. Through her unique wellness programs in the forest, her goal is to help people rediscover a sense of belonging in wild nature settings, reduce technology induced stress and anxiety, and better understand the human connection to nature. Katie believes that there is an entry point for everyone to connect with the world of wellness that waits in nature. Her mission is to hold open the door.

In Episode 32, Courtney takes you on a journey through Katie's story of becoming a naturalist and now guide of the evidenced-based practice, Forest Therapy. Katie shares the origins of this ancient practice (also called forest bathing), physiological benefits, how you can implement this practice and more. Discover the gifts of this tool & rediscover what it means to slow down and bring forth a natural state of awe and delight daily.

TIMESTAMPS:

(00:00) Podcast Intro

(00:37) Episode Intro

(01:10) Katie's background; how she got into Forest Therapy

(08:57) The gift of stepping into your element and following what makes you come alive

(11:31) Forest therapy as a tool to increase proprioception, interoception, and embodiment

(14:27) Reducing tech-induced stress, discovering belonging in natural settings, and understanding your relationship to nature

(17:41) Finding joy in nature, even in the darker, colder months

(21:33) What does Forest Therapy look like in practice with IYE?

(26:19) Immune & Nervous System Adaptations

(35:42) Unlearning the conditioned state of always doing

(41:37) Two invitations to try on your own practice!

(46:29) Find a Forest Therapy guide near you

(50:18) Forest Therapy without a forest? Can you do it?

(54:50) Your impact within the web of life & environmental activism

(01:02:13) Resources to learn more

(01:04:43) Influences on Katie's work + Recommended Reading

(01:07:33) On the horizon for IYE

(01:14:58) Connect with Katie & IYE Wellness

RESOURCES:

Why Choose Nature Over Netflix https://poastrengthandwellness.com/archives/715

Hidden Life of Trees https://amzn.to/3ojFMDy

The Nature Fix (data driven) https://amzn.to/3rlp5cG

The Biophilia Effect (how diff environments decrease stress & why) https://amzn.to/3gnpO6Y

Your Guide to Forest Bathing https://amzn.to/3HkWaLn

ANFT.earth

SUPPORT POA:

https://ko-fi.com/poaco

POA Wishlist https://amzn.to/3oq9kPJ

CONNECT WITH IYE:

Instagram - www.instagram.com/iyewellness

Facebook - https://www.facebook.com/iyewellness

Sign up for Monthly Newsletter -https://iyewellness.com/monthly-news/

CONNECT WITH POA:

Instagram - www.instagram.com/thepursuitofauthenticity_

Facebook - https://www.facebook.com/POAStrengthandWellness

Sign up for Monday Minutes - https://poastrengthandwellness.lpages.co/monday-minutes/

Apply for coaching - https://hello.dubsado.com/public/appointment-scheduler/60464037b17b271029faebac/schedule

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