Work Hard, Life Hard

If you’re looking to make some mindset changes, THIS EPISODE IS FOR YOU! We are BACK this week with a guest talk with the one and only, Mike White.

Mike was introduced to me a few years back and I instantly connected to his story, his unique perspective on life, and how he works with individuals to help them navigate their journey of life.This episode is nothing short of inspirational. Mike drops some knowledge around attraction, change, and gratitude, which are essential elements to integrate into your work and your life bucket.

Key Takeaways:

• Perfectionism vs. boredom
• Living life awake
• Gratitude is everything
• The power of now
• What you focus on, you attract

Mike, thank you for sharing your knowledge with everyone today. I KNOW you gave everyone some amazing stepping stones and things to think about–even if they need to start with “what you focus on, you attract!” I can’t wait to have you as a guest sometime soon!

If you want to connect with Mike, you can find him at:

• [email protected]
• www.yellowcarcoach.com
• Instagram: @michaelgcwhite
• LinkedIn

Thank you to the sponsor for today’s episode, Level Up Desks! Level Up Desks is your place to go for office desks, chairs, gaming desks, chairs, and accessories like keyboards, mouse, mousepads, standing pads, and more! They are a Toronto-based, Canadian business that's changing the game becasue they are promoting the importance of having a functional and ergonomic. All listeners of the show can use the coupon code "WORKHARDLIFEHARD" for a special discount off of select items. Check them out! I purchased a standing desk from them and I'm obsessed with it!


About Mike White:
Michael White is a Mental Performance Coach, Certified Law of Attraction Life Coach, and Grief and Loss Educator. He is the founder of Yellow Car Coach, a personal coaching practice with a key focus on life transitions. Mike works with business professionals and entrepreneurs, athletes and those experiencing significant change. He helps them focus on new life chapters. His philosophy of “What you focus on you attract” is a simple, yet effective view on how your perspective determines your experience.
To reach Mike directly, contact him at [email protected] or www.yellowcarcoach.com.

Connect with The Show:

• Tiktok: @workhardlifehardpodcast
• Instagram: @workhardlifehardpodcast
• Tee’s Instagram: @tkoms
• Shop the Amazon Storefront

www.workhardlifehard.com

What’s up, everybody! I missed the 1-on-1 interaction over these last few weeks (even though I know my GUEST TALKS have been straight FIRE recently), so I wanted to come on here and check in with you all!

You might not want to hear this, but a full QUARTER of 2023 is already done! So… you know what that means? We need to take time to REFLECT on what the heck has been going on for you! If I’m not going to hold you accountable, then who will?! ;)

In today’s episode, I walk you through the questions you should ask yourself when you sit down, and intentionally reflect on how 2023 has been for you so far.

Key Takeaways:

• I miss y’all!
• One quarter of 2023 is DONE!
• How to reflect
• Reflection is looking back + looking forward

DM me once you’re done with this reflection because I want to know how it goes for you! Remember, we aren’t striving for perfection, we’re just striving for a better work/life balance. So be patient, kind, and compassionate throughout this process.

A special thank you to our sponsor for today’s episode, Level Up Desks. Level Up Desks is your place to go for office desks, chairs, gaming desks, chairs, and accessories like keyboards, mouse, mousepads, standing pads, and more! They are a Toronto-based, Canadian business that's changing the game becasue they are promoting the importance of having a functional and ergonomic. All listeners of the show can use the coupon code "WORKHARDLIFEHARD" for a special discount off of select items. Check them out! I purchased a standing desk from them and I'm obsessed with it!

Connect with The Show:

• Tiktok: @workhardlifehardpodcast
• Instagram: @workhardlifehardpodcast
• Tee’s Instagram: @tkoms
• Shop the Amazon Storefront

www.workhardlifehard.com

In today’s episode, I have a well-known Toronto personal training coach Alena Luciani join me to talk allll about her work/life balance! Alena comes forward in today’s episode OPEN and HONEST about the fact that her work/life balance is currently sitting at a 1.5/5… and she’s okay with it! She understands the season of life she’s in right now, but that doesn’t mean she doesn’t still take care of herself with KEY daily habits just for her.

This conversation enthralled both of us and then before we knew it, we had been talking for a WHOLE HOUR! Here are some of the keys from our conversation:


Key Takeaways:

• Importance of daily habits
• The narrative around sleep
• Nutrition is fuel
• Social media in the fitness industry
• Glass balls vs rubber balls

Thank you, Alena, for your time and knowledge you shared with everyone today. I cannot wait to see you for a coffee date sometime, soon! If you’re interested in Alena’s favourite journals, you can check them out here: Erin Condren

A special thank you to our sponsor for today’s episode, The Cardinal Farmhouse. I'm so excited to say that listeners of the show can use code "WORK15" to receive 15% off their order! Check it out at cardinalfarmhouse.com! I literally cannot stop shopping here--I've ordered prints, one of the wool blankets, the berry dishes, some vintage bowls, and her special french dish soap is AMAZING.

If you want to connect with Alena, you can find her:

• Alena's Instagram: @alenajluciani
• Training2XL Instagram: @training2xl
• https://www.training2xl.com/

Connect with The Show:

• Tiktok: @workhardlifehardpodcast
• Instagram: @workhardlifehardpodcast
• Tee’s Instagram: @tkoms
• Shop the Amazon Storefront

www.workhardlifehard.com

About Alena Luciani:
Alena is a strength & conditioning coach, educator and founder of TRAINING2XL. Alena is certified through the National Strength & Conditioning Association as a Certified Strength & Conditioning Specialist (CSCS) and a Registered Strength & Conditioning Coach (RSCC). Alena also has her Masters in Sport Science and Recreation with a distinction in Coaching and has worked with a wide array of athletes at various collegiate schools, training facilities, and beyond. Alena is passionate about how others excel in the game of life. Whether it's an athlete training during their off-season, or a fellow strength coach looking to level up their learning, Alena wants to create an impact on their lives.

It’s a family affair in today’s episode! I have my *favourite* cousin, Erika Colwell, as my guest on the show this week and when I tell you she’s a firecracker–I mean it! Erika and I spent a lot of time together as kids and we continue to navigate through life together. I was pumped she wanted to come on the show because she’s been absolutely CRUSHING IT in her work bucket and her life bucket in recent years and I wanted to talk to her alllll about it.

We talk about the all-encompassing element of being a real estate agent, the current market state, navigating life changes, and how it all impacts Erika’s work/life balance.

Key Takeaways:

• Find time for yourself every day
• Rest means showing up the best
• Embrace change
• Take the risk!

Erika–thank you for being the FIRST family member to come on the show with me. I love you so much and am so thankful to have you in my circle!

A special thank you to our sponsor for today’s episode, The Cardinal Farmhouse. I'm so excited to say that listeners of the show can use code "WORK15" to receive 15% off their order! Check it out at cardinalfarmhouse.com! I literally cannot stop shopping here--I've ordered prints, one of the wool blankets, the berry dishes, some vintage bowls, and her special french dish soap is AMAZING.

If you want to connect with Erika, you can find her:

• Instagram: @erikacolwell

Connect with The Show:

• Tiktok: @workhardlifehardpodcast
• Instagram: @workhardlifehardpodcast
• Tee’s Instagram: @tkoms
• Shop the Amazon Storefront

www.workhardlifehard.com

About Erika Colwell:
Erika Colwell is a real estate agent that resides in her hometown of North Bay, Ontario. She previously worked as an agent in Cambridge from 2019-2022 where she was one of the top 3% of realtors in her marketplace. She’s a wife, a dog mom, a mom-to-be to a baby girl, and a modern woman who built a successful real estate career by being her relatable self on social media. In her spare time, you can find her walking her two dogs, browsing the aisles of HomeSense, and picking out paint colours for her new home!

Today’s episode is going to be good for your soul. I have my Certified Executive Coach, Jennifer Deane, as today’s guest, and she lays down some critical keys on how you can create and maintain a healthy, sustainable work/life balance.

In this episode, we talk about how Jenn has achieved a work/life balance that she is extremely happy with… including making sure she has POPCORN! (once you listen, you’ll understand). We discuss how big life decisions have a major impact on someone’s work/life balance without them even realizing it. Then, we talk about HOW and WHAT people can do to start to navigate what’s important to them and how to live a fulfilling life.

Key Takeaways:

• Work/life balance and autonomy
• Decisions lead to work/life balance
• POPCORN!
• Balancing your energy
• Values lead to a fulfilling life

Thank you for your time today, Jenn. I know that listeners of the show are going to walk away from today’s episode with many ideas to implement to further achieve a healthy work/life balance.

If you want to connect with Jenn, you can find her:

• https://www.jenniferdeane.ca/
• Instagram: @iamjenniferdeane
• LinkedIn

Thank you to our sponsor for this episode, Level Up Desks! Visit levelupdesks.com for ALL of your home office and gaming furniture + accessories! Listeners to the WHLH podcast can use the exclusive coupon code “WORKHARDLIFEHARD” on your next purchase!


Connect with The Show:

• Tiktok: @workhardlifehardpodcast
• Instagram: @workhardlifehardpodcast
• Tee’s Instagram: @tkoms

www.workhardlifehard.com

Today’s guest is a childhood friend of mine, and I’m so excited he wanted to come onto the show to talk about a huge life transition he’s made recently. Everyone, meet Bronson Kovacs!

If you’re going through a transition in your life, this is a must-listen episode for you! As someone who’s known Bronson for my entire life, it was so interesting for me to be able to sit down with him and have him talk about his life since he’s retired from playing professional hockey.

We talk about his preparation for retirement, his move back to his hometown, and filling up his work bucket with a full-time job and a business. Being an entrepreneur is not easy, but Bronson has a unique perspective on taking it one day at a time. I know this transition hasn’t been easy, but hearing how he’s balancing it all and still remembering to life hard when he can really highlights his drive and ambition.

Key Takeaways:

• Life after professional hockey
• Stay calm during transitions
• Find your business and niche down
• Being patient!
• Always being on

Thank you, Bronson, for sharing your story with us! Looking forward to catching up with you for a drink at the new house sometime soon!

About Bronson Kovacs:

• Bronson Kovacs is a retired professional hockey player. He is originally born and raised in Sault Ste. Marie, Ontario where he grew up alongside his sister, being the youngest of the two. From a very young age, hockey was all he knew and cared about. He took this passion and turned it into a journey all around the world. From travelling around Canada throughout his minor hockey career, then 4 years of college in upstate New York, to finish off his career with a 6-year stint as a professional hockey player in Hungary. His hockey career was such an incredible adventure, and since finishing his career, he’s settled back in his hometown where he is working at MDF Mill Arauco. He’s also the assistant coach with the Sault College Women’s Hockey Team and has started his own Ozone Sanitization business called Zoli’s Kleaners.

Find Bronson on Social:

• Instagram: @bkovacs6
• Zoli Kleaners: @zolis.kleaners

Read Shoe Dog: A Memoir by the Creator of Nike by Phil Knight here.

Connect with The Show:

• Tiktok: @workhardlifehardpodcast
• Instagram: @workhardlifehardpodcast
• Tee’s Instagram: @tkoms

www.workhardlifehard.com

Happy International Women’s Day! Today, we’re celebrating women and everything that they contribute to society.

I’m sharing with you all an inspiring quote by @nicolajanehobbs that I came across recently because it brought up a lot of emotions about being a woman. Then, I finish with one of my absolute favourite quotes of all time by @rupikaur_.
I hope this episode leaves you with love and inspiration.

Key Takeaways:

• Women are rockstars
• Women are strong + powerful
• Have you met a relaxed woman?
• Something other than pretty
• Thank you to the women who have shaped me

There have been so many women who have made a lasting impact on me, and I’m not sure I would be the woman that I am today. I’m blessed to say there are too many to list, but those people know who they are. Thank you.

If you haven’t already, reach out to those women in your life that inspire you and remind them of that.


A special thank you for the inspiration for today’s episode:

• @nicolajanehobbs
• @rupikaur_

Connect with The Show:

• Tiktok: @workhardlifehardpodcast
• Instagram: @workhardlifehardpodcast
• Tee’s Instagram: @tkoms

www.workhardlifehard.com

Today, I’m diving into an industry that I’ve lived and breathed since the age of 3–the dance industry–with one of my friends, the very talented Kylie Filotto.

Our conversation begins with Kylie outlining her work/life balance as a full-time dance teacher and choreographer, and when I say we go off from there, I mean it! We talk about how demanding the industry is, the importance of creating boundaries and rest days, how to stay creative, and how to prioritize life-ing hard. We also talk about a conversation I’m super passionate about, which is the transition from being a dancer to a life post-dance career.

Key Takeaways:

• The dance industry is 24/7
• Be a decision-maker
• The post-dancer transition
• Make yourself a priority
• Schedule your day + stick to it!
• Prioritizing your life bucket is hard!

This might be one of my favourite conversations yet! A special thank you to Kylie for taking the time to come on and have this conversation with me. I can’t wait for our next one!

Learn more about Kylie:
Kylie Filotto is a full-time competitive dance teacher and choreographer with an influencer side hustle from Chicago, Illinois. When she isn’t travelling around the country choreographing, or training her dancers back at home, she is enjoying life as a wife and a dog mom to her Goldendoodle, Banks. With her background in Fashion Design, she has taken her passion for clothing and made a name for herself in the influencer industry, all while juggling her full-time career and personal life. Currently, she is taking on a new chapter, and building a brand new home with her husband of 4 years. For Kylie, there has never been a better time to find her work/life balance.

Connect with Kylie: @kyliefilotto

Here are the links to some of Kylie’s other favourite podcasts:

• The Skinny Confidential
• The Bitch Bible

Connect with The Show:

• Tiktok: @workhardlifehardpodcast
• Instagram: @workhardlifehardpodcast
• Tee’s Instagram: @tkoms

www.workhardlifehard.com

If your patience has been low recently… this episode is for YOU!

In today’s episode, I’m talking about something that I truly needed a reminder on this week–PATIENCE! I don’t know about you, but sometimes I forget about the true meaning of practicing patience because I get so caught up in the day-to-day… I just want to do things and then see the results!

This isn’t a bad way of thinking, per se, but sometimes, it’s really hard to find perspective when I’m operating like this. So today, I break it down for both of us and explore WHY having patience with the process is so important.

Key Takeaways:

• Rating your patience levels
• Patience linked to time investment
• The definition of patience
• Patience means having perspective
• Good things take time

Take a listen, and let’s dive into having more patience together!

Connect with me:

• Tiktok: @workhardlifehardpodcast
• Personal Instagram: @tkoms
• Podcast Instagram: @workhardlifehardpodcast
• www.workhardlifehard.com

In today’s show, I’m talking about something that’s been on my mind since I started the show–work/life balance in this post-pandemic world.

The fact of the matter is that people are struggling–we aren’t the same people we were before the pandemic! The statistics are telling us that people are working more, are extremely stressed, and not prioritizing their work/life balance. Also, we can’t really understand the impact that the pandemic truly has had on all of us.

So, in today’s episode, I dig into all of this, the impact that our mental weight can have on us, and how the result is usually lashing out negatively. I also talk more about what we can start to do about this to try to make the world a little bit of a better place.
Key Takeaways:

• Individuals have changed
• The post-pandemic world looks different in the workplace
• Work/life balance is more important than ever
• It’s time to be kind

Statistics listed in the episode were sourced here.