In this episode, Chris welcomes Vassia Sarantopoulou, trainer, speaker, coach, and Head Psychologist, CEO & Founder of AntiLoneliness, a company offering mental health services worldwide from The Netherlands. Vassia has completed a Master course in Counseling and Career Guidance and a 2nd Master course in Psychology. She has been trained in Emotionally Focused Therapy (EFT), Schema Therapy and Group Schema Therapy, Acceptance and Commitment Therapy (ACT), Cognitive Behavioral Therapy (CBT) and Grief Counseling. 

You’ll hear about why Vassia felt compelled to become a therapist and coach, the tools that she recommends for changing your habits and mindset, and some of the personal habits, boundaries and mindsets Vassia has worked on developing within herself and her clients. 

The Standard Podcast aims to change how the world navigates mental health. In each episode, host and The Standard founder Chris Pallatroni interviews experts and coaches who can help guide listeners to methods and practices that can lead to self-transformation. The Standard Podcast is brought to you by The Standard, a social platform dedicated to mental health and wellness. The Standard organizes information from coaches and experts into searchable categories to help you find information on issues that you may currently be dealing with, and through storytelling, connects you with others to help you navigate to building better habits, motivation, and self-transformation.

Discussion Points:

• Why Vassia chose this path
• Getting to the why, mindset, and habits
• Vassia’s #1 habit for her well-being
• Taking a break from work for a shift in mindset
• What to do if you don’t follow your own boundaries
• Developing self-compassion 
• Actual steps for setting your work boundaries
• Mindset - when are you “successful”?
• Balancing your inner critic with self-compassion
• Gratitude journaling
• Habits that Vassia is still working on
• Brene Brown 
• You’re not alone with your experiences

Resources/Links:

Vassia Sarantopoulou LinkedIn

AntiLoneliness Website

AntiLoneliness YouTube

AntiLoneliness IG

How Much of a Perfectionist Are You?

AntiLoneliness Newsletter

5 Minute Gratitude Journal

Vassia Sarantopoulou Profile on The Standard

Chris Pallatroni’s Profile on The Standard

The Standard App

The Standard IG

Chris Pallatroni LinkedIn

In this episode, Chris welcomes Fraya Mortensen, a transformational mindset coach with more than two decades of experience in assisting clients in altering self-defeating patterns of thought and action. She is a catalyst for change. Her goal is to teach others how to expand their consciousness and cultivate an attitude of self-assurance and independence. Her book, The Colors of the Mind, will soon be published, so be on the lookout for it. If that weren't enough to pique your interest, her upbeat demeanor and general vibe will undoubtedly do the trick.

You’ll hear about Fraya’s 20 years as a probation officer, where she discovered she was actually functioning as a ‘life coach’ for lots of different people in the system, how she used to be very rigid and planning-focused, but gradually developed a more ‘flowing’ attitude, and some tips and tricks for changing habits and mindsets through journaling, sleep habits, and visualization.

The Standard Podcast aims to change how the world navigates mental health. In each episode, host and The Standard founder Chris Pallatroni interviews experts and coaches who can help guide listeners to methods and practices that can lead to self-transformation. The Standard Podcast is brought to you by The Standard, a social platform dedicated to mental health and wellness. The Standard organizes information from coaches and experts into searchable categories to help you find information on issues that you may currently be dealing with, and through storytelling, connects you with others to help you navigate to building better habits, motivation, and self-transformation.

Discussion Points:

• Fraya intro
• Habits and mindsets
• Fraya’s childhood and young adulthood developing habits
• Time management habits
• 20 years as a probation officer, helping people build good habits
• Compassion fatigue and trauma from social work
• The most important habit and mindset
• Waking up, scheduled appointments and the time in-between
• Refraining from judging yourself
• Habits you don’t have to think about can become meditative
• Intuitive perception, leading with internal energy
• Fraya used to be very rigid, plans, flowing was a challenge
• Challenges of parenting
• Visualizing/being in tune with your life mission at all points of the day/night
• Journaling and methods/structure
• Inner peace vs. Outer order - which comes first?
• Any habits ‘under construction’ right now?
• Dreaming about Oprah 
• Wishing for humanity to develop this habit
• Look for “Colors of the Mind” in June 2023 

Resources/Links:

Fraya Mortenson

Empathic Coaching

Empathic Coach on IG

Empathic Coach on TikTok

Fraya Mortensen’s Profile on The Standard

Chris Pallatroni’s Profile on The Standard

The Standard App

Chris Pallatroni LinkedIn

The Standard's Instagram  

In this episode, Chris welcomes Jono Blodgett, founder of Mauka Makai Fitness. Jono is a Spartan racer and performance/breath coach, and shares his views on overcoming fears, building habits, and keeping yourself strong with small steps each day. His energetic, positive personality, and joy for the benefits of living a healthy lifestyle, help him challenge and inspire others to reach their true potential.  Jono has competed at the elite level in Spartan obstacle course races where he has won the Age Group World Championships three times.  

The Standard Podcast aims to change how the world navigates mental health. In each episode, host and The Standard founder Chris Pallatroni interviews experts and coaches who can help guide listeners to methods and practices that can lead to self-transformation. The Standard Podcast is brought to you by The Standard, a social platform dedicated to mental health and wellness. The Standard organizes information from coaches and experts into searchable categories to help you find information on issues that you may currently be dealing with, and through storytelling, connects you with others to help you navigate to building better habits, motivation, and self-transformation.

Discussion Points:

• What is Spartan racing? 
• Least favorite race aspect used to be spear throwing until he practiced at home
• Habits and their importance
• Two types of people - farmers who stay put, hunters who want to roam and discover
• Making positive changes easier
• People often don’t encounter uncomfortable situations each day
• Exposing yourself to small difficulties helps in more serious situation
• Any physical movement in some way is a great daily habit- no matter how small
• Who are your good/bad influences in your social group
• Why the physical/internal feeling is so important
• Nature in your environment
• Marine biologist background
• Learning faster is Jono’s desired superpower
• Determining how to learn- audio/visual, in person training, etc., mindset vs. habit
• Jono’s habit/mindset he’s still working on
• Wishing for humanity - physical movement outdoors can help everyone feel better

Resources/Links:

Jono Blodgett IG

Maukamakai Fitness

Jono Blodgett Profile

Book: Driven

Chris Pallatroni at The Standard

The Standard App

Chris Pallatroni LinkedIn

In this episode, Chris welcomes his first guest to the podcast – his wife/life partner Stefanie Fritz. Stefanie is a professional makeup artist in Sonoma and Napa County, specializing in bridal and photography makeup services. She is a popular content creator and Beauty Influencer on Instagram and TikTok.  Previously Stefanie worked in the corporate world for M.A.C. Cosmetics but left to work from home as a mom. 

Chris and Stefanie discuss all things habits and routines. From Stefanie’s favorite routine- waking up before her family to enjoy her “me time”, to listening to podcasts and reading books about improving your life through structuring and managing your time, Stefanie and Chris give you a little peek into their home and work lives in the hope that some of their tips and advice can help others.

The Standard Podcast aims to change how the world navigates mental health. In each episode, host and The Standard founder Chris Pallatroni interviews experts and coaches who can help guide listeners to methods and practices that can lead to self-transformation. The Standard Podcast is brought to you by The Standard, a social platform dedicated to mental health and wellness. The Standard organizes information from coaches and experts into searchable categories to help you find information on issues that you may currently be dealing with, and through storytelling, connects you with others to help you navigate to building better habits, motivation, and self-transformation.

Discussion Points:

• Stefanie background and intro
• Habits and routines can increase happiness
• Discovering routines at home as a mom
• Waking up before the family is Stefanie’s happy place
• How to use your morning time for self-improvement
• Friends and loved ones may adopt your morning routine, seeing your happiness
• The work of content creation - do the hard stuff first
• Sleeping in? It never felt good.
• Going from structured corporate to work-from-home mom
• Wanting to improve, but unwilling to change right away
• Habits you wish you had?
• Organization podcasts and time management systems
• Decision-making fatigue
• Habit stacking
• Stefanie’s wish for the world 

Resources/Links:

Stefanie Fritz
Stefanie on IG
Stefanie on TikTok
Stefanie at The Standard
Rachel Hollis
Book: Eat That Frog!
Podcast: Systemize Your Life
MeisterTask
Good Inside w Dr. Becky
Chris Pallatroni at The Standard
The Standard App
Chris Pallatroni LinkedIn

Welcome to The Standard Podcast, where we’re changing how the world navigates mental health. In each episode, host and Founder Chris Pallatroni interviews experts and coaches who can help guide listeners to methods and practices that can lead to self-transformation.

By connecting the audience to people who have overcome the same mental health issues they are dealing with and putting the spotlight on what to do, how and why they do it, Chris hopes their shared stories and experiences will inspire you to think differently.

The Standard Podcast is brought to you by The Standard, a social platform dedicated to mental health and wellness. Host Chris Pallatroni, Founder of The Standard, wants to change the way the world navigates mental health. The Standard organizes information from coaches and experts into searchable categories to help you find information on issues that you may currently be dealing with, and through storytelling, connects you with others to help you navigate to building better habits, motivation, and self-transformation.

Resources/Links:

The Standard

The Standard Instagram

Chris Pallatroni at The Standard

Chris Pallatroni LinkedIn