Sweat & Reflect

Episode 213: the SAVE Act & why it matters to you -- regardless of who you vote for

Fri, 11 Apr 2025 11:00:00 -0400

Hi Friend!

It's not a Wednesday, but we do what we want here & today we're getting political as we talk about the SAVE Act that just passed the House & is going to the Senate for a final vote.

Not sure what the SAVE Act is & why it matters? Press play as I walk you through the bill, what the implications of it are & why you need you to educate yourself on this ASAP.

Download the 5Calls App, read up on the bill & then call your representatives. They provide a script & your reps' phone numbers & it is so damn easy!

Use your voice. Demand your vote.

Let's fight this, together. xoxo

The SAVE Act (H.R. 22) - "A Voter Suppression Bill"

"This bill would hinder millions of eligible Americans from registering to vote by requiring citizens to present a birth certificate or passport in person to register.

Millions of Americans don't have easy access to these documents.

-More than 21.3 million Americans lack immediate access to documentary proof of citizenship

-More than 140 million Americans do not have a passport & elderly Americans are one of the demographic groups least likely to have one

-69 million women who have taken their spouse's last names do not have a birth certificate that matches their legal name

-Similarly, transgender people who change their name to reflect their gender identity may be denied new passports & become ineligible to register

-Disabled people are already must more likely to encounter a difficulty while voting compared to a non-disabled voter...

-Citizens of color are three times more likely than white citizens to lack documents..."

Information from 5Calls app.

Episode 212: embracing our finances with hope & strategy - a conversation with Lindsey Konchar

Wed, 02 Apr 2025 05:00:00 -0400

hi friend!

welcome back! i'm sooo happy that you're here because my girl, lindsey konchar is back!

lindsey was originally on the podcast back in july of 2022 to talk about her book i've got 99 coping skills & being a bitch ain't one. (if you haven't listened to that episode, episode 79 - you can access it here: https://www.buzzsprout.com/1754571/episodes/10886506)

now she's back to talk about finances! before you think "this episode isn't for me...skip," i encourage you to take a listen.

lindsey talks about finances in an empowering way - one that makes you believe that not only can you handle your finances, but you can be that badass financier you never thought you could be.

i'm so grateful for lindsey's time & thoughts, & i cannot wait for you to hear all that she has to say!

to follow lindsey & connect with her further, you can find her here:

"Lindsey is a financial therapist, here to help you feel excited about money! (Yes, it's possible!) Money is more than just a math problem; there is always so much more to the equation. Merging behavioral therapy and financial coaching, Lindsey helps you live your dream life!

IG:https://www.instagram.com/financialtherapistlindsey/

Website: https://financialselfcareblog.com/financial-therapy/

Podcast: https://podcasts.apple.com/us/podcast/financial-self-care-with-financial-therapist-lindsey/id1763148337?i=1000698685745

FREE Guide: Investing 101: Get Investing Today "

Episode 211: We're back!

Wed, 26 Mar 2025 05:00:00 -0400

hey there friend!

after a somewhat unintentional hiatus, we're backkkkk! it took some time but i'm feeling better about bringing you a weekly episode & making sure that our conversations are purposeful.

we go through the thought process behind this hiatus, but part of my time away was a result of me feeling like i wasn't bring you good enough content & i didn't want to be wasting your time.

given where we're at as a society on this timeline, i felt compelled to come back with a focus to bring you conversations based on supporting our mental health, a bit of an escape from our day-to-day to-do lists, & honestly, just going with the flow.

perhaps this will be great or perhaps we'll have to continue to pivot. regardless, we are here to continue on this journey together.

so grateful to be back & to be here with you. thank you for being here. xoxo

Episode 210: hold on to the good

Wed, 15 Jan 2025 05:00:00 -0500

hey friend!

welcome back!

let me start by saying that for those of you who have been directly impacted by the devastating fires in LA, my heart goes out to you & your family. the entire situation is incredibly heartbreaking & i know words are often futile in this situation, so i will leave it with i am so sorry.

between the fires, the congressional hearings, chaos around our country & throughout the world, i wanted to keep today's episode simple & remind you to hold on to the good wherever & however you can.

perhaps that's getting lost in a good book.
maybe it's finding joy in your new planner.
perhaps it's saying "no" to an experience that you don't want to participate in.
maybe it's making plans with your friends you haven't seen in a while.

whatever it is, take time to not only protect your peace, but to find the good & then hold on to it.

we need the good more than ever.

hopefully today's episode reminds you of that & you feel able to do so.

i am always here for you.

until next time, xoxo

Episode 209: vibes for 2025

Wed, 08 Jan 2025 08:00:00 -0500

hi friends!

welcome back & happy 2025! we made it to another year!

on today's episode i'm sharing my thoughts & perspective on the year ahead, holding space for those who are struggling right now between the tragedy in New Orleans on New Years Eve & the current wildfires in California.

there are a lot of unknowns out there. there is a lot of heartbreak out there.

all i can suggest right now is that we allow ourselves to sit in stillness when possible & we take every day as it comes.

my goal this year is to be present & to try not to worry about the future or to set dates & goals that are ultimately going to stress me out.

perhaps this is the reminder that you need to do the same. allow yourself to just be. everything will fall into place as it should & whatever stressors are out there, we will take them on together.

here's to a new year & new possibilities. thank you for being here with me.
until next time, xoxo

Episode 208: it's okay if you're not feeling festive

Wed, 18 Dec 2024 08:00:00 -0500

hi friend!

welcome back! on today's episode we're keeping it short & sweet as i give you permission - not that you need it - to feel however you're feeling this holiday season...especially if you're not feeling very festive.

i haven't felt very festive this holiday season which sucks as i typically love the christmas season, but i am honoring where i'm at & not pushing myself to be overly festive just because "i should be."

i figured if i'm feeling this way, you may be feeling this way as well. maybe it's your first holiday season without your loved one. maybe you've been in a funk since the beginning of november...iykyk. maybe it just feels like too much this year.

no matter what you're reasoning is, it's okay.

going into the next two weeks, don't be afraid to set boundaries for yourself & take the time that you need to feel whatever you're feeling. this doesn't mean you have to sit in it & be the holiday grinch, but it's okay to set a timer, feel the feels & then get back to the festivities in whatever capacity you can.

the holidays can be difficult. know that you're not alone. i see you. i love you. i'm sending you all of the love.

until next time. xoxoxo

Episode 207: early morning walk thoughts

Wed, 11 Dec 2024 15:00:00 -0500

hi friend!

welcome back! yes, this episode is coming to you late in the day & is titled "early morning walk thoughts" but that's where we're at today.

as i was walking this morning, i was thinking about what my life might look like right now had i not left teaching & the thought took me by surprise. i started to think of all of the "good things" - salary based pay, better health insurance, etc., but i wasn't missing anything about the actual profession.

i then started to think about what i do have in my life because i left teaching & all of the experiences i've had since i left the profession that i wouldn't have had otherwise.

i wanted to share this with you because as 2024 comes to a close you may start questioning where you are, how you got here & if it was all worth it; & if that's where you are, i want you to look for the good. i want you to see how much you've grown.

but, if some of the choices you've made aren't sitting well with you, think about what you've learned & how you can continue to grow forward.

life is all about the choices we make & the time we take to sit & reflect on where we've been.

take the time to find the good & to celebrate yourself now. i promise you it's worth it.

then head over to instagram & bluesky & let me know what you think! xoxo

Episode 206: "i feel wicked" -- my breakdown of "wicked" & how it truly altered my brain chemistry

Wed, 04 Dec 2024 16:00:00 -0500

hi friend!

welcome back & happy december!!

on today's episode we're breaking down the worldwide sensation - WICKED - the film adaption & omggggg!! there are no real spoilers since ya know, wicked has been out for 20 years & was a book long before that - but still...you've been warned!

this movie has truly altered my brain chemistry. i was a fan of the book & of the musical, & i had always dreamed that they would make a film adaption of both & man...this did NOT disappoint.

i've already seen it twice & i don't plan on stopping any time soon because every time i see it i have another epiphany/takeaway obsession.

& to forewarn you, yes, we get a little political because #everythingispolitical

can't wait to hear what you think about this episode & what your biggest takeaways are/were from the movie! did it forever change you, as well?!

thanks for being here! xoxo

episode 205: no longer here to people please...please get your head out of the sand

Wed, 27 Nov 2024 20:00:00 -0500

hi friend!

happy thanksgiving eve! i'd love to tell you that this episode is all about what we're thankful for & finding the good, but honestly, that just did not feel right.

ryan has joined me tonight & we're talking about what's really going on in our world, how we feel about it, & what we think you can - also - do, if you're amenable, to resisting the insanity in this world.

has the podcast taken a turn? yes.
would it be easier for everyone if i kept my mouth shut & kept focusing on grief, mental health, etc.? probably.
can i live with myself if i continue down that path? absolutely not.

ryan & i are not here to add to the fear mongering.
ryan & i are not here to pick apart your belief system.

what we are here to do, right here in this minute, is to ask you to look around you, to think critically, to do your research & to actually see what is happening in front of us.

we're all busy. we all have a nucleus that we must focus on (kids, spouses, jobs, etc.) but at this point in time, i firmly believe we all need to come together & resist.
we need to resist the absolute hate & insanity that is happening in our world.
we need to stand up & support one another.
we need to realize that we're all in this together.

i hope that this episode strikes a cord in you & that we are able to move forward together, but if we're not able to, i understand & i wish you nothing but the best.

i've always been thankful for you & i will continue to be thankful for you going forward.

may you have a wonderful thanksgiving. xoxo

episode 204: to have a kid or not to have a kid...in this political climate

Wed, 20 Nov 2024 17:00:00 -0500

hi friend,

today we're jumping in to a controversial topic: to have a kid or not to have a kid...especially in this current climate.

the decision to have a kid is always super personal & the stakes are always high... i mean, you're signing up to keep another human alive forever...but since the election the stakes to have a kid seem even higher.

i'm for sure not trying to be a debbie downer or put down anyone who chooses to have a kid or not to have a kid; we are all entitled to our OWN choices, however, i know i'm not alone when it comes to making this decision, especially in the next 4 years.

press play to hear all of my thoughts & then head over to instagram: @meredith.coviello or bluesky @meredithcoviello.bsky.social & let me know what you think.
i for sure want to hear all of your thoughts on this one.

regardless of how you feel, i hope you are taking time for you. i hope you are taking time to support yourself however feels best in today's world.

know i am thinking of you, that i'm grateful for you & that i love you. xoxo

episode 203: i'm sorry for being ignorant

Wed, 13 Nov 2024 18:00:00 -0500

hi friend,

today i'm owning my ignorance. i'm owning that i have not done enough to use this platform to truly highlight what's important -- stories from women & people of all backgrounds, all experiences.

i thought that if i knew where i stood, if i educated myself, if i cared about other people that that would be enough. unfortunately, this past week has taught me that that is not the case. i need to use my voice. i need to be a beacon of change.

i am committed to learning, to growing, to evolving & not staying silent or in the dark.

this podcast is taking a turn in terms of what we're going to cover & who we're going to give a voice to.

i'm sorry for not doing more before. from here on out i am committed to educating myself, to growing, to evolving, to being a better ally.

the change starts with me. it starts here. i hope you're with me, but if you're not, i hope you find the support you need.

thank you for being here. xoxo

Episode 202: my honest thoughts - take 'em or leave 'em

Wed, 06 Nov 2024 09:00:00 -0500

hi friend.

it's the morning after the election & honestly, i'm not okay.

maybe you feel the same way; maybe you don't.

regardless, these are my thoughts as to where we are & where i am, right now.

episode 201: beachbody bullshit part 2

Wed, 30 Oct 2024 05:00:00 -0400

hey friend!

welcome back! on today's episode we're diving into the beachbody bullshit even further. i'm talking the rhetoric they're using to get people to sign up & the sudden issues they've been having with beachbody products. there are even people repping a brand that hasn't even put out an actual product yet.

we're taking a look at why i think some of these behaviors are dangerous & what my overall issue is with this new realm of social media purchasing & marketing.

disclaimer: yes, people are allowed to change their minds & people are in desperate need of an income, however, i truly feel that there is an honest & just way to do so & right now a lot of the 'marketing' out there is giving me the ick.

press play & let me know what you think. did i hit the nail on the proverbial head? did i miss anything or am i just off the mark?

can't wait to hear your thoughts. xoxo

Episode 200: beachbody bullshit - part 1

Wed, 23 Oct 2024 19:00:00 -0400

hey friend!

welcome back! on today's episode we're getting a little spicy as we kick off this series on the beachbody drama.

not sure what i'm talking about or why you should care?

for starters, beachbody is dissolving their coaching program & switching to the affiliate model. i don't have a problem with this but is social media blowing uppppp over this news

why should you care? you may not care about beachbody, but have you ever been a part of something - something bigger than you that offered so many possibilities, brought key people into your life & yet something felt off about it?

this is where the story starts. i love(d) beachbody & what it provided me, but towards the end of my coaching career with them, i couldn't figure out why i felt off, why part of this whole opportunity felt icky.

hindsight is 20/20 but seeing how people are reacting to this change in the beachbody world i know very clearly see it wasn't me...it was the "higher ups." they felt icky.

press play on part 1 of this series to get an in-depth look at why i joined beachbody & what i'm starting to realize now.

so glad you're here. xoxo

Episode 199: you know what you need

Wed, 16 Oct 2024 07:00:00 -0400

hi friend!

welcome back! on today's episode we're diving back in to the mental health pond - after all, it is mental health awareness month.

over the past week i've come to terms with the fact that i've had to ask for help; that i need more support than i am giving myself right now & that has been a very, very big deal for me.

as a result of asking for help, i've been met with A LOT of opinions; opinions from people whom i love & trust, but...

but here's what i'm finding, their opinions, as much as i appreciate them are based in what they think i need & even more importantly, what they believe.

do you know what i mean? you've told someone what you need & they respond with what they inadvertently need?

here's the big takeaway: their opinions should NOT affect your judgement. at the end of the day YOU know what YOU need. you can seek their counsel but their beliefs, their suggestions are not the end all be all.

you know what you need. dont' be afraid to lean into those needs & to push for what you need.

you've got this. xoxoxo

Episode 198: (TW) when it all feels a little too heavy

Wed, 09 Oct 2024 06:00:00 -0400

hi friend!

welcome back! we've been chatting a lot about mental health lately & today is no different. please note that today we're chatting about depression; things feeling overwhelming; medication & when to know when to ask for help. i am not a mental health professional or a doctor so please be mindful of the fact that i am simply sharing my experience(s) & what works for me. please always, always do what is best for you and remember that it is okay to ask for help.

yesterday i had a thought as i was texting with my therapist so i told her: "i'm in a depressive state." it was a heavy thing to say but i'm proud of myself for acknowledging where i am right now.

a past version of me never would have admitted that. a past version of me would have just kept going hoping that one day i would feel normal again.

instead, this version of me is taking note on how i'm feeling & i'm starting to realize that given my normal anxious baseline, it's time to truly truly explore being back on anxiety medication.

each of our stories is different, but there is one fundamental truth: we are not alone. no matter how heavy things may feel; no matter how chaotic the world may become (hopefully not much more...i beg), you & me, we are in this together.

if at any point throughout this episode you realize you need someone to talk to ASAP, please reach out, find a trusted family member or friend, call your doctor, contact betterhelp or call 988. you are not alone. no matter what is going on i can absolutely guarantee that you, my friend, are not alone.

as always, thank you for being here. xoxo

Episode 197: anxiety attacks & supporting yourself through them

Wed, 02 Oct 2024 07:00:00 -0400

hi friend!

welcome back! happy october!

on today's episode i'm sharing the craziness of anxiety & the anxiety attack that i experienced over the past week.

the biggest takeaways from this episode - in my opinion - are as follows:

-know your body -- the more you know your body the better off you are at supporting yourself day-to-day, but especially during things like an anxiety attack. knowing how your body responds to an anxiety attack is also crucial because if the manifestation is different than it normally is you can seek the help you need, immediately.

-allow yourself to fully process your anxiety -- i know there are times where having a full blown anxiety attack is not possible, but don't stuff it down & pretend like it's not happening. allowing the anxiety to fester in our bodies leads to physical problems that can become serious if we don't process our emotions. give yourself space to process your feelings.

-don't let others tell you there's nothing to be anxious about -- your feelings, your reactions are valid. even if your life looks shiny & perfect on the outside it doesn't mean that there aren't things to be anxious about. i'm not saying you should look for reasons to be anxious; i'm simply saying that you're allowed to be anxious, especially if your anxiety is chemical based like mine & is often uncontrollable in some regard.

i hope you find this episode helpful & if you're currently experiencing anxiety, please speak with a medical provider, a confidant or at the very least journal so you can work on processing your anxiety.

you're not alone. xoxo

Episode 196: happy fall! it's a time for reflection

Wed, 25 Sep 2024 06:00:00 -0400

hi friend!

welcome back & happy fall, y'all!

i just love this transitional time into a new season! it's full of so much promise, opportunity & especially for this season, it's cooler temperatures, pumpkin everything & the smell of new beginnings.

on today's episode we're talking about the two things that you can do right now at the start of this season to call in new energy & growth.

#1: declutter/donate/create space in your actual living space. i don't know about you but i've had pilesssss of things lying around since the wedding & with this new energy -- & really a break at work -- i'm ready to clean up & regroup my physical space.
one thing i will caution you on - especially if you're easily overwhelmed with decluttering is to start with a small space. don't tackle your closet or kitchen if you don't have the mental capacity to do it quite yet otherwise you will make a bigger mess & then find yourself extra overwhelmed & frustrated.

#2: take time to reflect on how far you've come - or how many lives you've lived - since 2019! actually take a second to think about where you were in 2019 & where you are now. it's kinda mind blowing! taking the time to reflect will help you put things into perspective & will allow you to either celebrate yourself -- which you should be doing no matter what -- or will allow you to evaluate & make changes going forward.

press play to hear the full scoop & then head over to instagram & let me know which part resonated with you the most & how you plan on full embracing this fall energy.

as always, so grateful for you. xoxoxo

Episode 195: what are we doing here, at sweat & reflect? a very vulnerable episode

Wed, 18 Sep 2024 06:00:00 -0400

hi friend!

more than ever, thank you for being here. thank you for showing up to this platform to listen.

this is perhaps one of the most vulnerable episodes i've ever put out.
in this episode i'm pulling back the curtain & i'm sharing how honestly, i'm not sure where this podcast is going.

i know i have a lot to say.
i know this is a beautiful space that is so beneficial to all involved on either side of the mic, & yet i know that we're not firing on all cylinders.

in this episode i'm sharing some of my most intimate thoughts on how i think we got here & where we're going.

whether you've been here for 3 years, a few months or just started listening, i am so beyond grateful for you.

i want this podcast to be a positive beacon in your life where we can learn & grow together.

we're going through some growing pains right now & that's okay. life happens & that's what's happening with the podcast right now.

i'm going to continue to reflect on where we go from here, but as always, your feedback is beyond welcome, so head over to @meredith.coviello on insta & let me know what content you want to hear.

so beyond grateful for you. xoxo

Episode 194: remembering those we lost on 9/11 & reflecting on that day 23 years later

Wed, 11 Sep 2024 05:00:00 -0400

hi friend!

welcome back! while there were other topics floating in my head for this week's episode, it felt incredibly important to take the time to remember those we lost 23 years ago today on September 11, 2001.

that day changed all of our lives in some way - for some, they lost their loved ones; for others, their view of the world shattered.

no matter how you were impacted, i hope you take today to remember those we lost & perhaps, reflect on the day as a whole.

one of the things i touch on is how - as a nation, as a community, as people - we came together in sorrow to support one another despite our differences because putting people first was more important.

perhaps, we can also take this time to reflect on that goodness, that light & find a way to bring it into our world now.

to those we lost 23 years ago today, you are never forgotten. to those who need a little extra love & support today, we've got you.

xoxo

Episode 193: TW & spoiler alert - "it ends with us" thoughts, discussing domestic violence & more with ryan

Wed, 04 Sep 2024 05:00:00 -0400

hi friend!

thank you so much for being here! happy september! before we go any further, please note that today's episode deals with domestic violence, mentions of addiction & suicide awareness/prevention month. neither of us are psychologists, trauma specialists, or doctors so please keep that in mind as we discuss these difficult topics.

the purpose of this episode is to open up the discussion on domestic violence - how we can support those leaving their abusive partnerships, those asking for help, reframing the conversation away from - 'why didn't she leave?' to 'why do men harm?' ryan & i speak about justin baldoni - the director of the movie - & his interviews about domestic violence & how the movie is opening up this conversation.

we also talk about the movie "it ends with us" in great detail so apologies now for any spoilers.

thank you for listening to today's episode. we'd love to hear from you over on instagram @meredith.coviello

until next time xoxo

Episode 192: breaking down our honeymoon & the importance of communication

Wed, 28 Aug 2024 19:00:00 -0400

hi friend!

welcome back! this episode is getting to you later than usual because #jetlag!
we got back from our honeymoon yesterday & honestly i did not have the brain power to record this episode until now.

thankfully ryan agreed to record this episode with me :) on this episode we're breaking down our honeymoon - where we went & what we did - with some insight as to the importance of communication no matter how long you've been with your partner.

to clarify - at no point are we saying we're experts on marriage 2 & a half weeks in :) we're sharing what we realized about how we communicate in certain situations & how we can continue to get better & in turn, strengthen our foundation.

we hope you like this episode & if you have any thoughts on where we should go for our next vaca, shoot us a message on insta!

so grateful for you! xoxo

Episode 191: ryan's wedding gift - the most empowering experience

Wed, 21 Aug 2024 05:00:00 -0400

hi friend!

as always, thank you so much for being here! on today's episode i'm taking you behind the scenes of ryan's wedding gift & why i think you should have this experience for yourself!

back in may i did a boudoir shoot. this whole thing started back in august of 2023 & i've kept it under wraps until now!

i decided to do this shoot for ryan because he has always made me feel seen & beautiful no matter if it's first thing in the morning, at my heaviest weight, or all dolled up for an event.

what started out as something for ryan quickly became a gift for me. i felt strong, beautiful, sexy & just incredible throughout the entire shoot with my fantastic photographer, Anya.

honestly, just press play to hear how i felt hours after this experience! it was the best thing & the final product is beyond!!!!

cannot wait to hear what you think! & if you've ever done a boudoir shoot - how was your experience?

xoxo

Episode 190: (wedding series) we're marriedddddd!!!

Wed, 14 Aug 2024 05:00:00 -0400

hi friend!

thank you so much for being here! to round out the wedding series, ryan is here as we break down the most magical, special, incredible, joyful, love filled day!

we got married on Sunday, August 11 & it truly was the best freaking day ever!

on this episode we're sharing our insights on our first look, the ceremony, the venue, the food, the people, our incredible vendors ... every perfect moment of our special day.

we hope you enjoy this inside look!

as always, thank you for being here & for listening! xoxo

Episode 189: lessons from the olympics on body love

Wed, 07 Aug 2024 05:00:00 -0400

hi friend!

welcome back & happy august!

on today's episode we're talking body love, body image & the beautiful lessons the olympic games have taught me - & maybe you - about loving our bodies no matter the size, shape, makeup, whatever.

this reminder has been critical as i approach the last few days before the wedding. i've been picking apart my body; chastising myself for not working out harder or eating better because i'm not going to look "that way" on my wedding day. yes, i know that's crazzyyyyyy but it's also real life.

luckily, the olympics came at the perfect time & the badass women competing in all different specialties reminded me that our bodies are not only gifts, but shouldn't look the same. one athlete in particular, ilona maher, posted several videos about how freaking strong & beautiful she is despite internet trolls trying to tear her down.

while i hate that this happened to her, i am so grateful that she used her platform to remind us all that there is no "one size fits all." we're all beautiful & strong women & damn, that was a powerful reminder.

press play on today's episode & then head over to insta @meredith.coviello to let me know if the episode resonated with you.

thanks so much for being here! xoxo

Episode 188: life wouldn't be life without the chaos

Wed, 31 Jul 2024 05:00:00 -0400

hi friend!

welcome back & happy last day of july!! it legit feels like july just started & here we are saying goodbye...like what?!

on today's episode we're chatting about being in a season where all of the things may be converging, finding time to reflect & choosing to see your past as a crucial part of who you are today.

yes, that's a lot of thoughts, all which was inspired by a text message i sent a friend on monday night when she apologized for the broad spectrum of emotions & events i've dealt with over the past few weeks: my bridal luncheon, my wedding anniversary with tim, the countdown to my wedding to ryan...all. of. the. things.

for better or worse i responded with "life wouldn't be life without the chaos" & while i was being a little cheeky, it's true. we wouldn't be where we are - learning & growing (even in the darkest of moments) - if it wasn't for the chaos.

press play on today's episode & let me know what resonated with you -- or if you have a completely different perspective -- over on instagram.

as always, so grateful for you!
until next time, xoxo

Episode 187: finding gratitude in the chaos

Wed, 24 Jul 2024 05:00:00 -0400

hi friend!

thank you so much for being here today! today's episode is meant to serve as a quick reminder to find the joy & the gratitude in all that you do, but especially in a hustle season.

we're 17/18 days out from the wedding (depending on which countdown you look at) & it is intense...honestly that's an understatement but i digress.

i am being pulled in 1,000 different directions between the last minute wedding prep, work, taking care of myself, taking care of peanut & sadie, not disconnecting from the entire world, doing laundry, etc. etc.

right now it's a lottttt but what i keep reminding myself is that i am so freaking lucky that i get to do this. i get to marry my best friend in a few short weeks. i get to have this wedding. i get to work with these vendors, so on & so forth.

there was a time where i wasn't even sure i'd get married again so to be on the cusp of marrying ryan ... i am nothing but grateful.

& so my reminder for you is no matter what season you're in right now - whether you're hustling, you're just trying to survive or you're thriving, remember to find gratitude. take time to ground yourself in all that you are accomplishing right now - bumps & all, & celebrate what you're doing.

i know it's not easy but i promise finding the joy, finding the good, finding a reason to be thankful is going to make this experience so much better.

i'm so grateful for you! until next time, xoxo

Episode 186: (Wedding Series) less than a month to go - catching up with Ryan

Wed, 17 Jul 2024 05:00:00 -0400

hi friend!

welcome back! on today's episode i've brought back my better half to give a quick wedding update, including our little adventure applying for our wedding license earlier this week.

can we first talk about the groom vs. bride vibes when you're a month out from the wedding?! i'm "to-do list barbie" & ryan is living his best "ken" life playing xbox. like, why is this the way it is? lol

as always, this episode is transparent, real & a little chaotic. do you expect anything less at this point?

press play & then head over to instagram @meredith.coviello & let me know if you experienced anything similar in the final weeks before your wedding or if i'm the problem :)

as always, so grateful for you! xoxo

Episode 185: take time to CELEBRATE YOU!

Wed, 10 Jul 2024 05:00:00 -0400

hi friend!

thanks so much for being here! on today's episode we're chatting about celebrating YOU! yes, you!

stop for a second & think about the following: when was the last time you really celebrated YOU! & not for a birthday or anything like that...when did you stop to celebrate how far you've come? or celebrate that non-scale victory? what about celebrating the fact that you left a toxic work environment?

i don't know about you, but i sure as heck don't celebrate myself enough & that needs to change right now!

life is too short for us to be saying, "i'll celebrate later" or "no one is going to want to celebrate this with me." WRONG.

people DO want to celebrate you. they WANT to see you succeed & life your best life, so let them in! tell them that you want to celebrate ________ (fill in the blank) & then celebrate the shit out of yourself.

this weekend i'm choosing to fully lean in to my bachelorette party & celebrate myself because while this is a milestone in counting down to my wedding, it's also a celebration of how far i've come.

let's make a commitment to each other right here & now to go out & celebrate ourselves in some capacity in the next few days.

head over to instagram @meredith.coviello & let me know what your celebrating & how so i can celebrate with you!

i'm so grateful you're here! until next time, xoxoxo

Episode 184: birthday reflections & key takeaways for you

Wed, 03 Jul 2024 05:00:00 -0400

hi friend!

welcome back & happy july! i can't even believe we're in july! like when in the hell did that happen?

on today's episode i'm sharing some reflections from my first few days as a 36 year old. (i can't even believe i'm writing that...36...)

we chat about being grateful for getting another trip around the sun, celebrating how far you've come & appreciating what got you here.

it's a quick episode encouraging you to take a moment to reflect & appreciate where you are, because let's be real...life is moving so fast we need to take a second to be present & grateful.

i hope you enjoy this episode!

so grateful to have you here. xoxoxo

Episode 183: a little bit of everything

Wed, 26 Jun 2024 05:00:00 -0400

hi friend!

welcome back! on today's episode we're touching on a few different subjects from fantasy novels to this week's mega moment between taylor & travis.

now, before you say, "this episode isn't for me," i urge you to press play because the takeaways from each topic are not only important, but key reminders that we - especially as women - need right now.

i mean, first of all, who doesn't like getting lost in a good book that's got drama, sexiness & a whole other world?!

& secondly, if this weekend taught us anything it's that we are not here to settle when it comes to our partner. we deserve the world & even if we have to wait to find that person, trustttt that it's worth the wait.

press play & then head over to instagram @meredith.coviello & let me know what you think of today's episode! it took some time to actually record it, but i really think it's worth it.

as always, so grateful for you. xoxoxo

Episode 182: dealing with overconsumption - technology, knowledge - all. of. the. things.

Wed, 19 Jun 2024 05:00:00 -0400

hi friend!

thank you so much for being here! it took me 3 tries to record this episode but we got it done!

on today's episode we're chatting about the overconsumption of information mainly through technology.

picture this:
you're at the end of a long work day & you find yourself scrolling social media only to realize you're not processing anything that's on your screen.
you used to love listening to audiobooks but the idea of listening to anyone say anything right now feels overwhelming.
you signed up for any & every course to connect with more people & to learn more about a certain topic & now the idea of doing anything with that information feels overwhelming.

if any of those scenarios resonated with you, you're probably like me & have been consuming far too. much information.

press play to hear how i'm navigating this overconsumption & what you can do to support yourself if you're in a similar situation.

don't feel this way? head over to instagram & let me know how you prevent yourself from over-consuming information -- seriously, please share your ways with me!

as always, so grateful that you're here! xoxox

Episode 181: 3 Years of Sweat & Reflect

Wed, 12 Jun 2024 05:00:00 -0400

hi friend!

welcome back! as i was thinking about content for today's episode it dawned on me that i never did a "happy birthday sweat & reflect" episode back in april; i guess life just got the best of me.

& so, i decided that today was the day to reflect on the past 3 years of the podcast - the highs, the lows, the growth, the development, where we're going with the pod this year...really all of the things!

honestly, there's even a few moments where i get a little extra sassy about the podcasting world overall...#sorrynotsorry

anywho, press play to hear my reflections on the past 3 years & why i show up every week...for you, my dear listener.

whether you've been here for 3 years, 3 months, 3 weeks or 3 days, thank you. this podcast would be nothing without you. i am truly grateful to have you here & to share this space with you.

sending you all of the love & gratitude. xoxo

Episode 180: (TW) stop talking about women's bodies

Wed, 05 Jun 2024 05:00:00 -0400

hi friend!

welcome back! today's episode is inspired by all of the bullshit speculations surrounding taylor swift's body.

before we get any further, please know that i've included a trigger warning because there is a moment where i reference eating disorders. please do not listen to the episode if this conversation could be a trigger for you.

in case you missed it, there is a photo of taylor going around & has people questioning if she's pregnant.

honestly though, it's 2024. aren't we beyond this? that's a rhetorical question given the current state of our society here in the us, but seriously, why?

on today's episode we're going to chat about this picture of taylor & dive into the need for us to stop commenting on women's bodies, including our own.

commenting on other people's bodies is problematic for so many reasons. we need to be uplifting in one another. we need to remember that women's bodies change for a whole host of reasons at any given time.

we need to be kinder to ourselves & love ourselves no matter what.

there are lots of thoughts on today's episode on this topic, so press play if you feel called to do so & let me know what you think.

i'm so grateful you're here! xoxo

episode 179: grounding, books & boundaries

Wed, 29 May 2024 05:00:00 -0400

hi friend!

welcome back! i hope you had a lovely long weekend & Memorial Day!

on today's episode i'm sharing one of my goals for the summer season & why i think you should be setting a similar goal.

throughout this summer season i challenge you to do the following:

-find a place where you can ground yourself a few times a week. i will be making it a priority to get to our pool, to unplug & to be present exactly where i am. water is also incredibly healing for me & since i can't get to the beach every week, the pool will have to do.

-get your hands on a good book. i know not everyone loves books/reading like i do, but i really believe that reading opens up our minds, our creativity & our ability to connect in so many ways. if you need a place to start, i suggest a Colleen Hoover book or the series i'm currently obsessed with fourth wing & iron flame by rebecca yarros. the way that this series lives in my mind....

-set boundaries & reiterate them as often as possible. i know we've talked about this before but this past weekend i had to reiterate some boundaries for ryan & while it was annoying at times, it reminded me how important it is to be vocal & clear about what i need. it also reminded me that my body language often tells a very different story & so ryan & i need to always be working on our communication. can you relate?

it's a quick little episode that i hope gets you thinking differently about your summer & how you want to approach it.

as always, i'm so grateful for you! talk to you soon xoxo

Episode 178: TW - 4 years without tim, the loss of my life

Wed, 22 May 2024 05:00:00 -0400

hi friend.

thank you for being here, today of all days.

before we go any further, please know that today's episode will touch on grief & addiction. please do not listen to this episode if it's going to be a trigger for you.

today's episode is really just a stream of consciousness/reflective episode as i discuss the fourth anniversary of tim's death.

4 years ago today, tim left our physical world, & while i've moved forward in so many ways, my body deeply remembers those final weeks, days & moments of tim's life & so this time is just a lot.

throughout the episode i share my thoughts & feelings. i touch on the various layers of grief & where my head is out right now.

i also do my best to honor tim, the man i fell in love with.

if you listen, thank you. i appreciate you providing me the space to share this twisted milestone with you.

if you, or someone you know is suffering from addiction, grief, or has any thoughts of self-harm, please call 988, the suicide/mental health hotline, or reach out to another mental health professional.
no matter what you're going through, you're not alone.

xoxoxo

Episode 177: time in - taking time to pause & reflect

Wed, 15 May 2024 05:00:00 -0400

hi friend!

welcome back! on today's episode i want to take 10 minutes to sit in reflection with you.
maybe it's the northern lights - that i didn't get to see - the fact that we're in the middle of a new month, or it's my own projections on the world - but it feels like there's a lot happening energetically right now, & so, we need to pause.

take a minute, whether it's now or later when you can sit in quiet contemplation, & take a deep breath before asking yourself what you need right now.

do you need to take something off of your plate?
do you need 10 minutes a day just for you?
do you need to push off some tasks until a later date?

whatever it is, choose something that benefits you right now. yes, everyone needs something from you, but what do you need from you right now?

once you have it in your mind, put it into existence. do it.

take time for you without feeling guilty.

you deserve this.

i'm rooting for you. xoxo

Episode 176: TW - grief touchstones & reminding yourself that you did the right thing

Wed, 08 May 2024 06:00:00 -0400

hi friend!

thank you so much for being here today. please know that throughout today's episode we talk about grief & addiction.

last night i was deleting pictures from my google photos account when i found text messages between tim & i. the texts threw me right back to the pain, the struggles, the anxiety & the struggles that we - as a couple - were experiencing. suddenly i had this thought "did i do the right thing? did i make the right decisions?"

in that moment i had to force myself to put the phone down & remind myself that at the time - back in 2019/2020 - i was making decisions based on the information that i had right then & what i felt was best for both of us -- regardless of what anyone else thought.

throughout the episode we discuss this part of the grief journey & the need to have touchstones - aka receipts - to help bring us back to the reality of the situation.

what was actually going on at the time?
what decisions were necessary for my own mental health?
did i do the best that i could?

grief brings up so many questions - especially when that grief is tied to addiction - & sometimes you need that reality check.

i know that this is a heavy topic, so if at any point you feel overwhelmed, please stop the episode & contact your healthcare provider, or find a therapist at betterhelp, to help support you through this time.

as always, thank you for being here & for allowing me to share my experiences & takeaways with you.

i'm always here for you. xoxo

Episode 175: new month, new energetics

Wed, 01 May 2024 07:00:00 -0400

hi friend!

welcome back & happy may! i say it every month, but i literally can't believe we're already in a new month, let alone freaking may! time is flyinggggggg

anywho, on today's episode we're chatting about the new month, new energetics & how we can actively recognize/choose to lean in to certain energies that we are exuding.

ever had a moment where you got really frustrated & instead of pulling back your frustration you leaned in? what about recognizing your frustration & choosing to course correct yourself?

i've been in both situations & given this new month, energetically speaking i want to be extra aware of where i am, how i'm responding in situations & where i want to go.

press play on today's episode & then head over to instagram @meredith.coviello & let me know what you think of today's episode!

as always thanks so much for being here! xoxo

Episode 174: 5 Ways to Support Yourself During a Tough Season

Wed, 24 Apr 2024 05:00:00 -0400

hi friend!

welcome back! on today's episode i'm sharing the 5 ways you can support yourself during a tough season.

april 21 - may 22 marks a tough season for me as it was the last month that tim was alive & i was handling his medical care from the phone as we were in the thick of the covid lockdown.

even 4 years later this time frame has a significant hold on me.

that being said, here are the 5 ways we can support ourselves when the world feels heavy:

1) stick to a routine - but not to the point that you're not leaving yourself any time to breathe
2) limit distractions - aka don't numb out with the scrolling & the tv just to fill a void
3) let yourself feel - the worst thing you can do is try to dull the pain & talk about the memories to help release any extra emotion, if it feels comfortable for you
4) have a strong support team
5) set boundaries as needed to protect your peace, your sadness & any other emotions you're feeling

i truly hope this episode helps! head over to instagram @meredith.coviello to let me know if this episode was helpful or leave a review wherever you listen!

xoxo

Episode 173: wellness wednesday - get unplugged & ground yourself

Wed, 17 Apr 2024 06:00:00 -0400

good morning friend & welcome back!

today's episode is a quick check in based on thoughts from my morning walk. (yes, it really is a quick episode despite what the time log says...garageband is giving me problems.)

when was the last time you truly unplugged & allowed yourself to get lost in your thoughts?

when was the last time you noticed the squirrels playing around you or the trees coming back to life right in front of you?

at the risk of sounding like pollyanna or snow white, there's so much beauty in noticing the beauty around you.

yes, we've talked about this before, but this morning it really hit me: we are missing out on so many thing when we turn our settings on to autopilot.

yes, the larger world around us is often scary & overwhelming, but if you unplug & take the time to ground yourself, you'll find that the immediate world around you isn't so scary; it's actually beautiful.

i hope today's episode encourages you to connect with the immediate world around you. i hope you're able to ground yourself & be right where your feet are planted. i hope you realize you're allowed to take time for you.

as always, i'm so grateful to have you here. xoxo

Episode 172: when people show you who they are, believe them

Wed, 10 Apr 2024 05:00:00 -0400

hey friend!

welcome back! on today's episode we're chatting about a download that i had during emdr this week.

as i was reprocessing a memory the following popped into my mind loud & clear: when people show you who you are, believe them.

i then focused sooo hard on remembering this so that i could share this download with you.

of course, this phrase has been around for forever, but hearing it during my session felt like i was hearing it for the very first time.

we, especially women, often feel like we have to give people the benefit of the doubt, make excuses for them or whatever, but at this point in my life i realize how ridiculous that is.

if people are showing us their negative side - insert here whatever is negative to you - there is no reason why we have to continue down this path - whatever it may be - with them.

press play on today's episode & then head over to instagram @meredith.coviello & let me know your thoughts & if this episode resonated with you.

as always, thanks so much for being here! xoxo

Episode 171: it's the new, new year

Wed, 03 Apr 2024 05:00:00 -0400

hey friend!

welcome back! it may be april 3, but i'm going to wish you a very happy new year!

why? because right now, at this point in time, it really feels like a new year is upon us.

there is rebirth, birth, & growth allllll around us & so it only feels appropriate to say that now is our new year.

yes, it's exciting to turn the physical calendar year over from december to january, but think about it; it's dark, it's cold. we're often stuck inside, questioning our worth, snuggled under blankets, counting down for the darkness to end.

now, here in april, it energetically feels different. things feel possible.

& so, i say let's lean in to it. let's use right now, this moment as our new year.

let's set new goals. let's focus on our growth. let's embrace the beauty all around us.

press play on today's episode & then head on over to instagram to let me know what goals you're setting for yourself, now.

so glad you're here. xoxo

Episode 170: pour it out - an unfiltered chat about weddings, chiropractors, & so much more with ryan

Wed, 27 Mar 2024 05:00:00 -0400

hey friend!

on today's episode we're having an impromptu chat with my guy, ryan.

i'm not going to lie; it was hard getting an episode out today. i recorded two other episodes but neither sat right with me.

last minute, ryan decided to hop on so we could chat about anything & everything with you.

you'll hear about our wedding, ryan's first experience with a chiropractor, an odd connection to baseball, & so much more.

thank you for being here. thank you for pressing play & for choosing to spend this time with me, well, us.

i am beyond grateful that you're here. xoxo

Episode 169: sitting in reflection: are you sitting in fear?

Wed, 20 Mar 2024 05:00:00 -0400

hi friend!

welcome back! on today's episode we're talking about fear & i'm asking you to sit in reflection, & ask yourself: am i sitting in fear?

perhaps you've been holding yourself back from taking that new workout class...
perhaps you're tired of expending your energy towards someone who never seems to reciprocate...
perhaps you've been questioning your position at work...
but you haven't made a move to change the status quo.

what do these things have in common? you're sitting in fear because you're afraid of:
-making a decision
-putting yourself in a new position
-losing something that is currently important to you

press play to hear how you can navigate this fear & how you can put yourself on a path of growth & self-love.

xoxo

Episode 168: post 75 hard takeaways for me & you

Wed, 13 Mar 2024 05:00:00 -0400

hi friend!

welcome back! on today's episode i'm breaking down the key takeaways from 75 hard!

2 weeks ago today & i finished 75 hard & man...what an experience! it was truly transformative & i cannot wait until i can do it again, because...i will be doing this challenge again!

when i sat down to put together these takeaways, i really thought about how they impact me, but most importantly, how these takeaways connect to you, your goals & your life.

here are the major takeaways from 75 hard that we really dive into:

1) you body changes even if you don't see it
2) it forces you to reassess your relationship with food, beverages (i.e. soda) & alcohol
3) fresh air is good for the soul! i said this back in episode 159 & it's still true
4) when you're tired is when you dig deeper
5) challenges shape & strengthen you
6) put yourself first

some other takeaways worth noting:
- repetition is key
- what is it worth to you?

we dive deep into both of these ideas ^ in episode 159

-if you say you can't do it, you're lying to yourself
-if you're going to do it (whatever "it" is for you), freaking commit

i cannot wait to hear your takeaways from today's episode! head over to @meredith.coviello on instagram & let me know what resonated most with you!

until next time, xoxo

Episode 167: TW - black balloon day 2024

Wed, 06 Mar 2024 07:00:00 -0500

hi friend!

today's episode does come with a trigger warning as we will be discussing substance abuse, so please do not press play if this conversation will be a trigger for you.

today is the first wednesday in march & it also marks black balloon day.

black balloon day was created by a family - who lost their loved one to an accidental overdose - to honor those who have lost their lives to substance abuse.

this is - of course - a very delicate subject. everyone has their own connection to substance abuse & so today we're taking time to honor those who have lost their lives to an addiction, as well as honor those who have - & continue to love - someone with an addiction.

in this space there is no right or wrong. there is no good or bad. there is simply providing love & support to those who need it as they support themselves, a loved one - whomever, through a very difficult time.

if you or someone you love is in need of support, please reach out to a therapist, an substance abuse treatment center, AA, NA, Al- anon, whatever it is that you need to best support you all during this time.

there is no shame here. only love, support & acknowledgment.

if you need immediate assistance, please call 988 - the suicide prevention helpline.

i am here for you. i see you. i love you. thank you for honoring black balloon day with me.

Episode 166: rise through the mud like a lotus flower

Wed, 28 Feb 2024 05:00:00 -0500

hi friend!

let me just say that this was not the episode i was planning on recording but i am so freaking thankful that i did!

on today's episode we're chatting about this phase of life everyone seems to be in - including me - where we're in a state of discomfort & ready to make a change, whether that's in our relationships, our work situations, our living situations - whatever.

literally...everyone i know is in some state of growth right now...it's wild & so cool to see!

that being said, that also means that we are met with analysis paralysis. we're being met with an internal resistance; we feel like we can't move the needle forward.

here's the thing though...we absolutely can! we are beyond capable of going after what we want & getting ourselves out of this discomfort, thereby allowing ourselves to become the beautiful lotuses that we are!

here are 4 steps you can take to get yourself out of the muck & onto the surface in all of your glory!

1) acknowledge where you are
2) start to research, make a plan for where you want to go
3) loop someone in for accountability - a loved one, a significant other -- who is going to hold your feet to the fire (so to speak) when you want to bail on this shift?)
4) baby steps - what's the first thing you can do to move the needle forward now that you've decided to make a change?

i'm in the midst of the process as we speak, so if you want extra accountability, send me a message on instagram & let me know i can best support you in this season!

xoxo

Episode 165: (wedding series) wedding dress shopping for the second time

Wed, 21 Feb 2024 05:00:00 -0500

hi friend!

welcome back & happy wednesday! on today's episode we're diving back into the wedding series & this time, we're focusing on wedding dress shopping for the second time...as a widow.

surprise, surprise, i had been avoiding wedding dress shopping because i was afraid of how i would react. i was also worried i wouldn't get to have another "omg this is my dress moment."

thankfully, i had the best wedding stylist & after a lot of trial & error... & being completely wrong about what I wanted/what would look good on me, i found my dress!!!!!

why is this episode relevant to you? because we're all given second chances, & when we're lucky enough to get that second chance, we need to go all in & fully embrace it. we can't find ourselves in a scarcity mindset thinking that we don't deserve this (whatever this is). we deserve it all. we deserve these opportunities & when they come around we need to lean in & celebrate them...even when, well especially when it feels extra hard.

i cannot wait to hear what you think about this episode! i would love to know how it resonates with you, so head over to instagram @meredith.coviello & let me know how you connect to the episode and/or to share what you think my wedding dress looks like!

can't wait to hear from you! xoxo

Episode 164: have the tough conversations, now

Wed, 14 Feb 2024 06:00:00 -0500

hi friend!

happy wednesday & happy valentine's day! on today's episode we're going a little dark...but i promise it's for your benefit.

on today's episode we're talking about having the tough conversations - the ones about medical intervention god forbid you have a terrible accident & need to be put on a ventilator, etc., & about what you want after you die.

i know, i know. you're thinking, "why in the actual fuck are we having this conversation, meredith?" & we're having this conversation because it's important. because you need to not only be able to express your wishes, but understand what your loved one(s) wants.

it sucksssss that we have to have these conversations, but i would rather put you in the uncomfortable & force you to have these conversations to arm yourself with knowledge rather than avoiding it all.

unfortunately death is a part of life & the more we know just better prepares us for these situations - that i pray never ever ever happened to you.

if you need support having these conversations, or want to further talk through my own experiences with these conversations, let me know. i'm here for you & only want the best for you.

xoxo

Episode 163: we're talking about taylor...yes, that taylor & having some serious revelations about making yourself small to save a relationship

Wed, 07 Feb 2024 05:00:00 -0500

hey friend!

welcome back! today's episode was unexpected. what started out as an episode that was requested by ryan, quickly turned into something so much deeper.

it all began with needing to chat about people's issue with taylor being shown at the chiefs' games for a whopping total of...*gasp* less than 30 seconds per game, & how i'm over the patriarchy & people's criticism of her. especially since, hello, it's not her choice to be shown.

that quickly turned into drawing parallels between her time with joe alwyn & my time with tim. no, i'm not saying we're the same.

what i am saying is i understand what it feels like to make yourself small -- to stifle your voice, your thoughts, your opinions to save a relationship that you truly believe is worth saving.

i understand what it's like to go into hiding because that's what you believe is best for the situation.

i also very much understand the desire to show up & publicly embrace who you are in this new chapter.

it's honestly a pretty powerful moment; one that i think you'll be able to relate to regardless of your feelings about taylor.

press play & then head over to instagram @meredith.coviello OR leave a review wherever you listen, & let me know what you think! cannot wait to hear from you!

xoxo

Episode 162: january reflections - time to take stock on lessons learned this month & how to move forward

Wed, 31 Jan 2024 05:00:00 -0500

hey friend!

welcome back! on today's episode we're talking about january...

was is it that people are saying online...january was a free trial month? #same

i don't know about you, but i had lofty goals for january. i was going to start this year off with a bang & then shit happened, as it does. i then spent the majority of this month asking "why me?", feeling stressed out & just feeling like i was in a hole.

it's only been over the course of the past week that i realized just how much life has been happening for me this month.

i've realized that this month has forced me to go inward to really assess my worth, what i want, what i want my life to look like, & so on.

maybe you can relate to this, maybe not.

either way i want you to ask yourself:
what can i learn from this month?
what was this month meant to show me?
how was this month meant to strengthen me?
what can i take with me into february?
what am i leaving behind?

really take the time to reflect, to sit with these questions & to figure out what is best for you.

when you've sat with this, head over to instagram, send me a DM & let me know how i can support you going foward!

let's make february a month of growth!

Episode 161: healing series - (TW) the truth will always come out - an interview with kaitlin palmieri, a fellow widow, a truth teller, a survivor

Wed, 24 Jan 2024 12:00:00 -0500

hi friend,

i am so happy you're here for today's episode. let me start by saying that this episode is a lot. throughout the course of the interview we will be speaking about death, infidelity, & depression. if any of these topics is too much for you, please avoid today's episode & seek out the necessary support.

today's episode is another installment in the healing series where i am speaking with a fellow widow - the first ever on this show - kaitlin palmieri. kaitlin was widowed in 2020 & over the years she has chosen to share her story regarding her fiance's death as well as what saved her in the days, weeks & months following his untimely death.

kaitlin's story is about loss - not just the loss of her fiance on her wedding day, but the loss of trust & everything she thought to be true 3 years after her fiance's death.

there are so many key takeaways in today's episode, so regardless of where you are in your journey, there is definitely a lesson to be learned: the truth will always set you free.

thank you so much for being here. it means the world to both of us that you took the time to listen today, so again, thank you.

you can read the article kaitlin references at: https://www.lovewhatmatters.com/i-woke-up-on-my-wedding-day-to-the-phone-ringing-come-down-right-away-it-wasnt-my-fault-it-wasnt-fate-twice-widowed-woman-recounts-sudden-losses-of/?fbclid=IwAR2IukdMsAL3wT3k9DQEfT557CVHTOeLC-Ijhclfcgx-5BvDk8uoNwfs_jo

Episode 160: are you recognizing & appreciating what you once wished for?

Wed, 17 Jan 2024 05:00:00 -0500

hi friend!

today's episode was inspired by a moment that i shared with ryan.

there was once a time where i wished for a partner who supported my workout habits & goal; a partner who wanted to workout with me.

this past week i told ryan how i didn't feel like i was seeing results with my workout programs & instead of him just telling me to keep going or dismissing what i was saying, he created his own circuit training for me. not only that, he did the workout with me.

why is this significant? again, i once wished for a partner who wanted to workout with me & here, in this moment, i had exactly what i had once wished for. i almost missed this moment because #life but when it hit me, it really hit me. i am lucky. i am living out a version of myself & my relationship that i once craved...

which got me thinking, are you recognizing & appreciating what you once wished for, or are you missing those moments?

today's episode asks you to sit & reflect on where you've been & where you are now.

don't let the craziness of everyday life make you miss these moments.

you deserve these moments.

i am so incredibly grateful for you & i would love to hear what you're living out in this moment. head over to instagram @meredith.coviello & let me know so i can celebrate you!

xoxo

Episode 159: the 5 things i've learned - so far - from 75 hard & how they benefit you

Wed, 10 Jan 2024 05:00:00 -0500

hi friend!

welcome back! i hope you're navigating this crazy weather - at least on the east coast & doing well!

on today's episode i'm sharing the 5 lessons i've learned so far from 75 hard ... & i'm only a third of the way through!

regardless of whether or not you ever do 75 hard, these 5 lessons are applicable to your everyday life & goals.

1) repetition is key - the more you do something, whether it's a particular schedule, form of movement, etc. the repetition helps you build habits & habits (namely good ones) lead to results

2) it's a choice to fail - i talk about this weekly on insta - every time i'm tired or i don't want to complete a task i ask myself if i'm okay with choosing to fail. there are only so many things we can control & controlling things like our daily habits is one thing that is worth controlling.

3) what is it worth to you? - this is another question i ask myself when i'm doubting pressing play, getting outside of eating well. what is this decision worth to me? is it worth in increased energy? is it worth feeling guilty? asking myself this question gives me a quick gut check & i'm able to move forward.

4) getting outside is good for the soul - i've never considered myself to be outdoorsy - & i'm still not - but getting outside for 45 minutes a day, in the quiet & as the sun comes up has energized me in ways i never could have imagined. there's something both freeing & healing in this daily experience.

5) you are more capable than you realize - i say this to you often "you are strong, you are capable, you are loved" & let me tell you , when you challenge yourself like i am with 75 hard, you realize real quick what you're capable of. again, you don't have to be like me & test yourself through a program like this, but i do challenge you to challenge yourself in some way & then watch how you blossom. i promise it's worth it.

only 25 days in & the downloads are coming in hottttt. i can't wait to see where i'll be mentally in 75 days!

head over to instagram & let me know what your biggest take away was from today's episode!

as always, thanks so much for being here! xoxo

Episode 158: time to get grounded - some thoughts to kick of 2024

Wed, 03 Jan 2024 05:00:00 -0500

hi friend!

welcome back & happy 2024! it's a new year & what a year it is supposed to be... at least according to all of the astrology accounts i follow on insta!

before we dive back in to our "regularly scheduled programming" i wanted to take a few minutes out of your day to help you ground yourself.

the past few weeks, heck months, have been nonstop. the past few months have required us to be on & to be everywhere with very little rest, & so, before we go full steam ahead to conquer our goals, i wanted you to take a moment to slow down.

take a minute to ground yourself.
take a minute to breathe.
take a minute to remind yourself that this is not a race. this is your life.

there's a lot of talk about what you need to do right now & the intentions that you need to set for this year.

don't let all of that chatter get to you.

focus on what you can do for yourself right now. make bite sized goals for today, this week, this month.

everything else will fall into place.

it's a new year full of possibilities -- but right now is an opportunity to just be ... the opportunities will still be there.

so glad you're here. xoxo

Episode 157: reflecting on 2023 & prepping for 2024

Wed, 27 Dec 2023 05:00:00 -0500

hi friend!

welcome back! on today's episode we're reflecting on 2023 & assessing what we can take with us into 2024!

going into a new year is liberating but can also bring a sense of dread, especially if you feel like you didn't accomplish the goals you set at the start of 2023.

throughout the episode we chat about the lessons we learned from this year & what we can take with us into this new year without putting ridiculous amounts of pressure on ourselves.

let's take 2023 for what is was, what we learned from it & what we can pull from it into this new year.

you are strong.
you are capable.
you are loved.
you are a warrior.

2024 is going to be amazing!

& i want to take a second to say thank you SO much for being here, for listening & for being on this journey with me! this is very much a WE thing & i'm so grateful for you! thank you! thank you so very much!

cheers to a new year & all of the possibilities! xoxo

Episode 156: if you fail to plan, you plan to fail - why i chose to do 75 hard, now

Wed, 20 Dec 2023 05:00:00 -0500

hi friend!

welcome back & happy holidays! on today's episode we're chatting all things 75 hard -- what it is, why i chose to do it, & what i've already learned in just 3 days.

here's the thing, i've been making all of the excuses the past few months & at the start of december something "clicked" & i said, "enough is enough." i've been choosing to show up for me & it's the best thing i could have done.

of course, i had to kick it up a notch & challenge myself to 75 hard to really drive home the point that i need to take care of myself & stop making excuses.

here's the craziest part - the minute i decided that showing up & fully committing to this challenge every day, that was the moment i realized that failing is a choice. giving in is a choice & honestly, we're not here to do that.

press play to hear the requirements of 75 hard & how i'm choosing to look at this challenge.

can't wait to hear what you think! xoxo

Episode 155: TW - when grief triggers a panic attack

Wed, 13 Dec 2023 05:00:00 -0500

hi friend!

before we get to it, know that this episode comes with a trigger warning as we will be discussing grief, panic & anxiety attacks, & triggers.
if you feel that this episode may be too much for you, please do not listen. do what's best for you in this moment.

on today's episode i'm recounting an experience i had this past weekend where i had to face the venue where tim & i got engaged. the idea of this reunion so to speak, was on my mind all week, & while i had anticipated crying when i stepped into the venue, nothing could have prepared me for the visceral, full body panic attack that ensued.

throughout the episode i walk you through the experience as well as the conversations i had with myself, with ryan & with my sister in the aftermath of the panic attack.

please remember that our grief journeys are our own - they are not to be compared.
please remember that your strength is not defined by doing something; you are strong for choosing not to do something.
please remember that you are loved.

thank you for being here.
thank you for listening.
thank you for allowing me to share this journey with you.

xoxo

Episode 154: let's talk about your self-worth -- what are you attributing to your self-worth?

Wed, 06 Dec 2023 05:00:00 -0500

hi friend!

welcome back & happy december! as always, i am so happy you're here!

i am so fired up for today's episode because today we're chatting about our self-worth & what we attribute to our worth.

not sure what i mean? let me share with you what my EMDR therapist shared with me yesterday:

'meredith, you seem to attribute your self-worth to your degree of productivity.'

i literally shook. i had such a visceral reaction to this & i am still mulling this over.

& so, i ask you, what are you attributing to your self-worth?
accolades?
job title?
being apart of everything but following it through?
knowing all of the answers?

press play & then head over to instagram @meredith.coviello to let me know which part of the episode resonated with you most!

xoxo

Episode 153: 5 things you can do to support yourself if you suffer from seasonal depression &/or if you want to support yourself better this holiday season

Wed, 29 Nov 2023 05:00:00 -0500

hi friend!

welcome back! thank you so much for being here!

on today's episode i'm walking you through the 5 things you can do to support yourself this season, especially if you're like me & struggle with seasonal depression.

listen, i get it! between the cold weather & the time change, i'm ready for bed at 530 pm, but alas, crawling into bed then is not a viable solution for the coming months; & so, here are the top 5 things that will definitely improve your winter blues/holiday hustle/seasonal depression.

1) light therapy -- hop on over to amazon & get yourself a light therapy. plug it in as soon as you get up & let the light do it's magic. it is an actual game changer.
https://www.amazon.com/Therapy-Adjustable-Brightness-Function-Rotatable/dp/B08HV89TVQ/ref=sr_1_8?crid=3JDH3UJ0MZ3QQ&keywords=light+therapy&qid=1701223351&sprefix=light+thera%2Caps%2C457&sr=8-8

2) stick to a sleep schedule -- i know you're not a newborn, but sticking to a consistent wake up time & a bedtime will help to ensure that your cortisol levels are doing what they should be doing & in turn, helping to stabilize your moods.

3) get outside -- i swear i'm not crazy! getting outside for 10 - 15 minutes will not only ensure that you get some fresh air after being cooped up in your office all day, but it will also benefit your cortisol levels & seasonal depression. we're meant to interact with whatever sunlight we can get, so get out & there & move.

4) move your body -- yes, we just talked about getting outside, but moving your body for a longer period of time is so important! it doesn't matter what you do - stretch, yoga, run, lift weights, whatever - but get those endorphins pumping! you're seasonal depression will have a hard time resisting the benefits of that daily movement.

5) finally, add in vitamin d to your supplement rotation! vitamin d is always important, but it's extra important during the winter months when it feels like the sun is always hiding & our moods are taking a dip. head over to gut personal & snag your vitamin d, now! you can grab it in liquid or capsule form, & i promise it will do you a world of good.
https://www.gutpersonal.com/products/the-sunshine-plus-vitamin-d-supplement
use my code SWEATANDREFLECT10 to save

i know this season can be a lot for a multitude of reasons, but i hope you know that not only are you not alone, but you've got this! take it one day at a time & build in a support system for yourself, starting with these 5 items.

i'm here for you always! xoxo

Episode 152: don't let social media make you feel guilty about how you're supporting your own health

Wed, 22 Nov 2023 00:00:00 -0500

hi friend!

happy thanksgiving eve! i hope you're doing well!

on today's episode we're chatting about social media & how it can often make us feel guilty about choices we're making, especially when it comes to our health.

while these platforms are often credible & mean well - at least the ones that i follow - i recently found that their posts about treating anxiety & depression made me feel guilty about how i am choosing to treat my anxiety & depression.

what it comes down to is that there is no one size fits all & we need to support ourselves in whatever way we see fit, especially if we are getting sound advice & support from doctors &/or therapists.

press play & let me know what you think about today's episode. remember, you know how to support you best. everyone else has great advice & insight but you have to go with your gut.

& as always, if there's any way i can support you, or if there's a topic you want me to cover, head over to instagram @meredith.coviello & let me know.

xoxoxo

Episode 151: top 5 tips for taking care of yourself during the holidays

Wed, 15 Nov 2023 05:00:00 -0500

hi friend!

welcome back! on today's episode we're chatting about my top 5 tips for taking care of yourself during the holiday season!

as we know, the holidays are full of love, laughter & growth, but we also know that they can be overwhelming, overstimulating & can negatively impact the way we view ourselves.

let's commit to taking care of ourselves & supporting ourselves the best we can this year.

here are the top 5 tips for taking care of yourself this holiday season:

1) schedule time just for you - morning, mid-celebrations or at night
2) don't feel pressure to over indulge in food, alcohol or family
3) put yourself in situations that benefit you - & if you can't avoid those situations (or people) set a time limit
4) remember this time of year does not definite you
5) grief is okay

i'm here for you. i support you. i'm sending you love & light. you've got this xoxo

Episode 150: emdr therapy - what is it & why is it relevant to you?

Wed, 08 Nov 2023 05:00:00 -0500

hi friend!

welcome back! on today's episode i thought it would be a great idea to chat about emdr therapy, what it is, why i'm doing it, & how this conversation connects to you.

for those of you who don't know, emdr is a form of therapy to help individuals process trauma through the desensitization of memories associated with the trauma. it is a therapy that was initially designed to help war veterans process their traumatic memories.

throughout the episode i go through why i decided to start emdr & what the process looks like. i even connect the conversation back to one of the promises i made to myself back in october - in the 90 days left in 2023 episode - as starting this form of therapy this year was really important to me.

it's a quick & informative episode, & if it resonates with you, i'll keep you in the loop as to how this form of therapy is going!

as always, let me know what you think over on instagram @meredith.coviello & to let me know what else you want to hear on the pod! xoxo

Episode 149: (healing series) an interview with jillian smith, rd. about gut health, investing in yourself & so much more

Wed, 01 Nov 2023 00:00:00 -0400

hi friend!

welcome back & happy november! can you even believe it?

on today's episode we're jumping back into the healing series with the gut guru herself, jillian smith, a registered dietitian & the lead dietitian for gut personal.

throughout the episode we chat about why you should get a gut test, how you can invest in yourself regardless of a gut test & so much more.

it's a fun, informative, & as jillian said, "juicy" episode that you're going to want to hear!

& for those of you interested in learning more about how you can support yourself - your own gut health - connect with jillian here: @jilliansmith.rd on instagram!

you can also head over to gutpersonal.com & take their personalized supplement quiz to see what you need now!

what's even better, you can use my code: SWEATANDREFLECT10 or this link: www.gutpersonal.com/sweatandreflect10 to save $$ on your supplements, testing & more!

Episode 148: let's talk body image

Wed, 25 Oct 2023 05:00:00 -0400

hi friend!

welcome back! on today's episode we're diving into body image - specifically what that often looks like for women, how we speak to ourselves & what we can do about it.

i've been there - the fad diets, the calorie counting; the mindset that you're fat when now - looking back, you realize that couldn't be farther from the truth.

hell, i'm there right now. in a few hours i'm going to take my engagement pictures & i can't believe how uncomfortable i feel in my body. so why am i taking them now? i want to do something to celebrate our upcoming wedding & i don't want how i feel about my body to dictate what i do.

can you relate?

here's the thing -- we need to stop doing this. we need to change the way we talk to ourselves & talk to our bodies. we need to celebrate all that our bodies have done & are currently doing.

yes, it's going to take a daily reminder, but our bodies deserve this recognition. our bodies deserve to be celebrated.

head over to instagram & let me know what you're doing to celebrate your body.

i'm rooting for you! xoxo

Episode 147: (TW) coming out of the darkness - i didn't realize i was depressed & what i'm doing now to support myself going forward

Wed, 18 Oct 2023 05:00:00 -0400

hi friend!

thank you so much for being here. before we move forward, know that today's episode does have a trigger warning (TW) because we will be discussing depression & anxiety.

please do not listen to today's episode if you find the title of the episode to be triggering.

if you need immediate help, please dial 988 to speak to someone.
you can also reach out to your primary care physician or someone on betterhelp.com

we will be chatting about the magnitude of those feelings & how we often don't even know we're in a depressive state until we're out of it; at least that has been my experience over the past few months.

we will also be chatting about what i'm doing to receive help & how i plan to support myself going forward.

it's never easy to admit that you are/have been in a depressive state, but i hope that this transparency helps you in some way.

know that you are not alone. i am so grateful for you. xoxo

Episode 146: (healing series) an interview with cristina nicolau about yoga therapy, sitting in the discomfort & so much more!

Wed, 11 Oct 2023 05:00:00 -0400

hi friend!

welcome back! on today's episode i'm so excited to welcome cristina nicolau back to the podcast! cristina was first here back in october 2021 where we just began to scratch the surface of her mission to truly hear & see people feel no matter where they're at in their own healing journeys.

today, we're diving deeper into yoga therapy & how cristina continues to hold space for others, especially when it's necessary to sit in the discomfort.

cristina has an incredibly beautiful way of guiding clients through that discomfort while helping them tow the line of their self proclaimed cliff.

we also chat about cristina's self-published journal: "mindful embodiment - a daily reflection journal" & the power that this journal has.

honestly, this was a beautiful conversation - one of my favorites - & i cannot wait for you to listen! i know you will walk away with some major takeaways about your own ability to sit in discomfort & what you're doing to support yourself.

to connect with cristina, you can find her:
on instagram @mindful_embodiment
through her website: mindful-embodiment.com
on amazon: a.co/d/aU6ud6s

you can also listen to cristina's first episode here: episode 21 (what?!) https://www.buzzsprout.com/1754571/9319839

as always, so grateful to have you here! xoxo

Episode 145: there are 90ish days left in 2023, who do you want to be by the end of the year?

Wed, 04 Oct 2023 05:00:00 -0400

hi friend!

happy october! as always i cannot believe we're already in a new month, but alas, here we are!

on today's episode, we're chatting about the version of yourself you strive to be by the end of 2023.

what do i mean? well, if you've been on social media lately you've probably seen the posts about there only being 90 days left in the year (well, a few less at this point) & so that begs that question, "what are you going to do with those 90 days?"

instead of getting all stressed out & falling victim to the hamster wheel or the game of comparison, i have 4 questions that I want you to reflect on before finalizing the version of yourself you envision stepping into by the end of the year.

ask yourself the following questions to help you clearly envision the version of you you want to step into at the end of 2023:

1) how do i want to feel?
2) who do i see myself being at the end of 2023?
3) what is one goal i want to accomplish?
4) what is one thing i can do every day to support myself?

these questions are not meant to stress you out & they're not meant to guide you to setting large & unattainable goals.

press play to hear what i hope these questions provide you & then head over to instagram @meredith.coviello, & let me know the goal you are setting for the next 90 days!

can't wait to cheer you on! xoxo

Episode 144: you have to breakdown to breakthrough

Wed, 27 Sep 2023 05:00:00 -0400

hi friend!

welcome back! on today's episode we're chatting about the importance of two key things:

1) making sure you find moments to celebrate yourself, especially if you have a tendency - like me - to go nuclear & focus on all of the things you didn't do

2) the need to breakdown in order to break through

it's the end of the month & obviously that means it's time to reflect & think about what we've done & how we feel about what we've done.

maybe you're like me & your mind immediately started to focus on what you didn't do this month that you wanted to do.

guess what? we're going to stop right there, & we're going to pick 3 things that we did accomplish this month & we're going to celebrate that.

why? because we need to feed our brains positivity & the reframe will help guide us to our break through.

press play on today's episode to get a deeper look as to what i'm talking about.

i promise you won't want to miss it! xoxo

Episode 143: reclaim your space & shift your energy

Wed, 20 Sep 2023 05:00:00 -0400

hi friend!

welcome back! today's episode starts with another affirmation that i didn't know i needed to hear: "the very thing that may be overwhelming me at this moment, someone else is praying for." (& may just be the thing an older version of you wanted.)

the universe is always speaking to us -- we just have to be willing to listen.

throughout today's episode we chat about changing our spaces & in turn, changing our energy.

i don't know about you, but the cooler weather & fall vibes this past week has ignited the need to reclaim my space. i have been working on rearranging my office -- & going as far as ordering myself a new desk -- & let me tell you, this physical shift is forcing an internal shift in me... & i'm so here for it!

every time we change up our physical space, we change the energy in the room & in ourselves.

struggling to connect with your partner? rearrange your furniture or change up your bedding.

feeling stuck in your career? rearrange your desk & bring in new pieces to the space.

you don't have to go crazy, but minor changes will make a big difference.

don't believe me? try it!

head over to instagram & let me know what space you plan on making tweaks to!

i cannot wait to hear how changing your physical space is positively impacting you!

xoxo

Episode 142: the twists & turns we experience are often what we need most

Wed, 13 Sep 2023 05:00:00 -0400

Hi friend! Welcome back!

Today's episode is inspired by the affirmation I pulled right before I hit "record": "These twists & turns may be leading me down a path that looks differently than I imagined, but I can still find peace here."

Lately I've been feeling a whole host of emotions & thinking a whole lot of thoughts from "how did I get here?" to "I hate my body."

I know, I know... not the best thoughts, but as I always say, I keep things transparent & this is where we're at.

Pulling this affirmation card made me realize that even though I may be questioning how I got here & I may not recognize parts of myself, I'm here on this part of this path for whatever reason, & I just have to trust that I'm exactly where I'm supposed to be.

I have a feeling that you're sharing in similar feelings, so press play to hear how I'm navigating this season & how we can help each other.

Things may seem off kilter or out of our control right now, but we have to remember & trust that we're exactly where we're meant to be.

xoxo

Episode 141: inspired by barbie -- are you actively choosing the human experience?

Wed, 06 Sep 2023 05:00:00 -0400

Hey friend!

Happy September! On today's episode I'm sharing how I was inspired by the Barbie movie & what my biggest takeaway was.

Really, it all comes down to this question: are you choosing the human experience?

Think about it - we have been given the opportunity to experience alllllll that it means to be a human. We experience the highest of the highs, the lowest of the lows. We experience contrasting feelings at the same time. We know how to love & we know how to hate.

BUT, do you ever truly think about how lucky you are to have this experience?
If given the chance, would you choose the human experience OR would you give it all up for a life of perfection?

Press play on today's episode & really reflect on your gut reaction to this question.
Once you've listened, head over to Instagram - @meredith.coviello - & let me know how you answered this question.

Cannot wait to hear from you! xoxo

Episode 140: it's time to go inward

Wed, 30 Aug 2023 05:00:00 -0400

Hi friend!

It's the end of August, which I just cannot believe, & even though I'm no longer teaching, the end of August symbolizes hitting the reset button.

The summer is pretty much over in terms of trips & pool days, the sun is setting wayyyyy earlier (which just kills me) & the surrounding atmosphere= just seems to scream, "it's time to slow down & implement some serious structure."

If you're still with me, you know exactly what I'm talking about. Suddenly schedules are extra important & goal setting seems to be at the forefront of everyone's mind -- "I want to be here by ________ (fill in the blank)."

Throughout the episode we chat about the importance of going inward & figuring out what you want & need as we enter this literal & metaphorical season.
We talk about reconnecting with our guts, connecting with our hearts & silencing the external chatter.

This episode is a conversation I didn' t know I needed to have & helped to kick off my own internal reset.

Head over to Instagram & let me know what your biggest takeaway is & what you're doing to help you reset.

Can't wait to chat with you! & as always, thanks so much for being here. xoxo

Episode 139: (wedding series) all of the things, including: are you asking for what you want?

Wed, 23 Aug 2023 05:00:00 -0400

Hey friend!

Welcome back! Today we're jumping back into the Wedding Series! I'm providing you with some updates but we're also getting reflective & going inward. Shocking, I know :)

As I provide you with updates, I share the big question that's on my mind - are you asking for what you want? Not just in terms of me & wedding planning, but for you in your own life.

Are you putting yourself out there & making it known what you want & how you want it, no matter what are of life these questions pertain to.

We - especially us people pleasers - can't keep putting our wants aside because voicing them may make other people uncomfortable. We're putting a stop to that now!

Press play to hear how I'm navigating what I want in this season & to hear how I'm actively finding joy in the chaos.

Can't wait to hear what you think!

Until next week,
xoxo

Episode 138: (healing series) checking in with YOU - are you listening to your body?

Wed, 16 Aug 2023 05:00:00 -0400

Hi friend!

On today's episode, we're jumping back into the Healing Series, but instead of chatting with an expert on healing, I wanted to turn the tables back to YOU & ask, "are you listening to your body?"

In this crazy world where we're moving a mile a minute & focused on taking care of everyone else, I want you to take a moment & check in with YOU.

How are you feeling?
How's your body?
Does anything feel off?
If so, how can you support yourself & focus on healing?

In the episode I share how after monthsssssss of feeling like something was off in my body, aka my gut - I finally broke down & explained to Ryan why I felt that investing in a stool test with Gut Personal was so important to me.

Press play to hear the full story, but oh. my. goodness! Thank god I finally listened to my body & got tested! My body needs alllllllll of the love & support right now, & I have a feeling, yours does too.

Today, we're laser focused on listening to our bodies & then figuring out what action we can take to support ourselves & our healing. And, for those of you who have been taking action, I challenge you to see how you can elevate your action even more.

Once you've taken stock of your own healing, head over to Instagram @meredith.coviello & let me know what you're doing to support yourself.

&, if you're like me & you know you need some testing & support, check out Gut Personal on Instagram @gut.personal or over on their website at www.gutpersonal.com & don't forget - SWEATANDREFLECT10 saves you $$$

Episode 137: (TW) grief avoidance - what it is, how to spot it & how to deal with it

Wed, 09 Aug 2023 05:00:00 -0400

Hi friend!

Welcome back! It's a new week & a new day & I hope you're feeling all of the light & love surrounding you right now.

If you follow me on social, you know that last week was roughhhhhhhhhhhh. I kept posting about my nervous system being off & feeling like I was in a black hole. There were lots of emotions swirling around & it wasn't until I went to therapy that we started to pinpoint what was more than likely the catalyst -- I hadn't properly honored/dealt with Tim's birthday & our anniversary.

In other words, I was exhibiting the fallout of grief avoidance.

On today's episode we're identifying what grief avoidance is, how to spot it & how to deal with it.

I know that this episode topic can be triggering, so please press pause & seek support if you are feeling overwhelmed, triggered or any other emotions.

Your feelings are valid & you are NOT alone. Grief is a lot to deal with.

Grief avoidance can look like:
-throwing yourself into work, advocacy, other people's issues
-isolating yourself
-withdrawing from your day-to-day activities & interactions
&/or substance abuse - just to name a few.

Grief avoidance can be dealt with through:
-therapy
-journaling
-physical movement
-meditation
& a strong support system - just to name a few.

Again, I know this is a lot. Please remember you are not alone & if you need further support, please reach out to any of the following support groups:

"SAMHSA’s National Helpline, 1-800-662-HELP (4357) (also known as the Treatment Referral Routing Service), or TTY: 1-800-487-4889 is a confidential, free, 24-hour-a-day, 365-day-a-year, information service, in English and Spanish, for individuals and family members facing mental and/or substance use disorders. This service provides referrals to local treatment facilities, support groups, and community-based organizations."

Good Grief: https://good-grief.org/resources/

BetterHelp: https://www.betterhelp.com/get-started/?go=true&utm_source=AdWords&utm_medium=Search_PPC_c&utm_term=grief+counseling_b&utm_content=136856867681&network=g&placement=&target=&matchtype=b&utm_campaign=16187455675&ad_type=text&adposition=&kwd_id=kwd-19333231&gclid=CjwKCAjw5remBhBiEiwAxL2M935glDpD7kmt7MJntP0GyxnLLPyOv5khZ2xEv4D7w1lxplLaUvov2RoCmgMQAvD_BwE¬_found=1&gor=start

Episode 136: after death, you don't just lose your loved one

Wed, 02 Aug 2023 05:00:00 -0400

Hi friend!

Happy Wednesday & Happy August!

On today's episode we're delving into something that's been at the forefront of my mind these days: what happens to those who you thought were really good friends, but totally disappeared after your loved one's death?

There have been several anniversaries/milestones - in connection to Tim - over the past few months & I have to admit I'm shocked by some people's silence.

Perhaps the silence is a result of them not keeping Tim at the forefront of their mind.
Perhaps the silence is a result of them not wanting to reach out to me for various reasons.
Perhaps the silence is a result of them simply moving on with their lives.
Perhaps the silence is a result of them ____________ insert reason here.

While I know I'll never know the reasons why things have changed, I know it's important that we have this conversation & we let these thoughts just flow.

Thank you for being here.
Thank you for listening.
Thank you for walking this journey with me.

Episode 135: when you're standing on the precipice of change, are you walking forward or are allowing others to push you backwards?

Wed, 26 Jul 2023 05:00:00 -0400

Hey friend!

How the heck are you?! I'm so excited to be chatting with you today - maybe more than normal - because today's topic was not planned & yet, I was able to jam out to it to the point where I think I blacked out! Hahaha for real -- I got so caught up in what I was saying there were moments where I thought to myself, "is this really happening?"

Clearly the Universe thought we - you & I - needed to sit in these thoughts so here we are!

On today's episode we're chatting about being on the precipice of change & how we have a choice to make: do we walk over the edge & lean in to whatever change comes our way or, do we allow other people's thoughts & feelings push us backward into our people pleasing/fear driven ways?

Throughout the episode I share with you snippets of conversations I've had recently that have made me reflect on whether or not I'M willing to walk off the precipice or if I'm going to allow other people's thoughts & feelings push me backwards.

I'm super excited about this episode & I hope you walk away with some good takeaways!

Always grateful for you! xoxo

Episode 134: (wedding series) - ryan's perspective on wedding planning

Wed, 19 Jul 2023 05:00:00 -0400

Hey friend!

Welcome back! Today's episode is the second installment of the Wedding Series, but instead of just listening to my account, we've got my better half, Ryan, here with us!

Throughout the episode we chat about Ryan's perspective regarding wedding planning as a first time groom -- what's surprised him, what some of the biggest hurdles have been & everything in between.

Nothing is off limits as we chat about navigating planning a wedding with a second time bride (me), finances, outsider's opinions & how our conversations regarding the wedding are setting the foundation for how we'll deal with conflict in our marriage.

I am so excited to have Ryan back on the podcast & I can't wait to hear what you think about Ryan's perspective!

As always, head over to Instagram @meredith.coviello to share your thoughts!

So grateful for you! xoxo

Episode 133: (healing series) - healing your mind, body & soul - a series of healing from the inside out with dr. christine jehu

Wed, 12 Jul 2023 05:00:00 -0400

Hey friend!

Welcome back to another installment of the Healing Series with my good friend, Dr. Christine Jehu aka CJ! On today's episode we're covering everything from deep, personal healing, to how we heal relationally, to physically healing with the help of a mountain.

As this episode drops, CJ is preparing to ascend a mountain in Jackson Hole 19 times as she sets her sights on the coveted Red Hat of the 29029 Everesting Challenge. Throughout the interview we chat about what is motivating her to get back on the mountain & how she has healed & changed since her last 29029 climb in Snowbasin last year.

This is truly a magical episode & one that I am very proud of as CJ & I tap in to & navigate our own healing journeys through vulnerability.

I cannot wait to hear your thoughts on this episode! I also hope you take a moment to send CJ all of the positive vibes as she prepares for the mountain!

To further connect with CJ you can find her at:

@therealdrjehu over on Instagram

The Beyond the Couch Podcast
https://open.spotify.com/show/4WPbxJmv7cJPdCDTHGmVhz?si=4280058207c94aa3

Episode 132: (wedding series) - what it's like being a widow planning her second wedding

Wed, 05 Jul 2023 05:00:00 -0400

Hey friend,

Happy July! Today we're mixing it up by jumping into the Wedding Series, where I'll be coming at you with insights, conversations & updates regarding the wedding planning process.

On today's episode, we're chatting about what it's like to be a widow planning her second wedding. This is a super vulnerable episode where I'm breaking down my thought process as well as how those around me are responding & reacting to this wedding.

All of the thoughts & feelings will be laid out for you, so press play & let me know what you think!

Happy Wednesday!

Episode 131: 6 takeaways & reflections on the eve of my 35th birthday

Wed, 28 Jun 2023 05:00:00 -0400

Hey friend!

We're hitting pause on the Healing Series for a minute so I can share some takeaways & reflections from my 34 trips around the sun on the eve of my 35th birthday!

Most of these are concepts we've chatted about or touched on in the past 130 episodes, but they're always worth hearing again!

The 6 takeaways & reflections on the eve of my 35th birthday are:

1) never be afraid to set boundaries - be okay with saying no.
2)surround yourself with those who build you up & celebrate you
3) you & your health are everything
4) don't let your age dictate the 'shoulds'
5) you may not be where you thought you'd be, but you're where you're supposed to be
6) if you're not happy, change your situation

This is a fun, quick episode where we touch on these points of reflection! If you want a deeper dive into some of them, check out the following episodes from Sweat & Reflect!

& as always, thank you so much for being here with me, on this journey & as I head into my 35th year! I am beyond grateful for you & I cannot wait to see what 35 has in store!

xoxoxo

Just a few episodes you can do a deep dive into for some of the above takeaways here:

On Your Health:
Episode 130: https://www.buzzsprout.com/1754571/13078779
Episode 111: https://www.buzzsprout.com/1754571/12207593

On who you surround yourself with:
Episode 116: https://www.buzzsprout.com/1754571/12380001

On changing your situation:
Episode 118: https://www.buzzsprout.com/1754571/12537139

Episode 130: (healing series) TW - nourish, empower & heal your body - an honest conversation about healing your relationship with rood with jessica coviello lpc, sac, cctp & maggie lefavor ms, rdn

Wed, 21 Jun 2023 05:00:00 -0400

Hi friend!

Welcome to episode 2 of the Healing Series! Before we go any further, please be advised that we will be talking about disordered eating & eating disorders, so if this is sensitive topic for you, please skip today's episode.

Additionally, while today's conversation will be taking place with two licensed professionals in the mental health & wellness field, please note that this episode is NOT meant as a form of diagnosis or treatment.

On today's episode we're chatting with Jessica Coviello LPC, SAC, CCTP & Maggie Lefavor MS, RDN, the co-hosts of The Nourish & Empower Podcast. Throughout the episode we chat about all of the things from how we can heal our relationship with food to how we can heal the way we view our bodies to celebrating who we are & what our bodies have done for us.

Press play to hear this fun, informative & honest conversation with two professionals who truly care about your wellbeing.

We cannot wait to hear what you think, so as always, please share this episode on your social media or leave a review on your listening platform!

Connect with Jess & Maggie:

Podcast:
https://open.spotify.com/show/0UmrFtO9IigOYq0P8vEWuu?si=zhJGC63bSkCvnDXFNjeYBA&nd=1

TikTok:
https://www.tiktok.com/@nourishandempower_pod/video/7242734391523380526?_r=1&_t=8dIZvOriD5K&social_sharing=v1

Instagram:
https://www.instagram.com/nourishandempower_podcast/

Facebook:
https://www.facebook.com/profile.php?id=100091328618341&mibextid=LQQJ4d

Episode 129: (healing series) workplace vs. home life healing with beyond the uniform founder, katherine boyle

Wed, 14 Jun 2023 05:00:00 -0400

Hi friend!

Welcome to the official kick off of the Healing Series! I am SO excited to be bringing this series to you & even more excited to have my friend, Katherine Boyle, back on the pod to talk about her ever evolving mission.

Founder of Beyond the Uniform, Katherine is on a mission to help law enforcement officers heal the two sides of themselves: the one side that is THE JOB & the other side that is a human being with a family & friends.

Throughout this episode we chat about what inspired Katherine to help law enforcement & what continues to motivate her to bring Beyond the Uniform to her local community & beyond. Katherine's focus & dedication to healing & personal growth is something each of us can learn from -- we're replaceable on the job, but we are NOT replaceable at home.

Press play to hear this incredible episode with my friend!

You can check out Katherine's first interview on Sweat & Reflect - episode 32 - at https://www.buzzsprout.com/1754571/9441130

Ways to connect with Katherine:
Event Sign up:
https://www.eventbrite.com/e/law-enforcement-couples-lunch-workshop-tickets-635855229107?aff=oddtdtcreator

Upcoming Events List:
https://view.flodesk.com/pages/647f698cdfd04634e9976771

LinkedIn:
https://www.linkedin.com/in/beyondtheuniformkatherine/

IG:
https://www.instagram.com/theltsdaughter/

Episode 128: are you really listening to those around you?

Wed, 07 Jun 2023 05:00:00 -0400

Hi friend!

Happy June! I hope you're doing well.

On today's episode I'm asking you to go inward & to reflect on the question "are you really listening to those around you?"

The past month & a half plus have been A LOT for me. From the anniversary of Tim's death to the engagement to a crazy work schedule, I have been all over the place mentally, physically & emotionally; & while the majority of things are really good, the overall feeling I am left with is overwhelm.

When people ask me how I am I typically tell them the truth - that I am overwhelmed - which leads to the unsolicited reframe of "but look at all of the good things that are happening to you!"

While I appreciate the reframe, I am finding that people aren't actually listening to one another. We just want to make everything better as opposed to allowing our friends, family, etc. sit in their feelings & be okay with where they are.

All of this leads us to the title of today's episode "are you really listening to those around you?"

Press play & then take a few minutes to really reflect on how you are responding to those around you.

We all can be better. We all can do better.

----

Have an issue with people negating what they say with the word "but"? Press play on episode 92 for my breakdown of the use of the word "but".

Episode 127: The Duality of My Reality & Some SUPER EXCITING NEWS!

Wed, 31 May 2023 05:00:00 -0400

Hey friend!

Welcome back! On today's episode we start off with an affirmation & then immediately dive into what I've been experiencing this past week.

Last Monday, May 22, was the third anniversary of Tim's passing. I was a mess & processing it all leading up to that day & in the days that followed.

On Friday, May 26, (that same week) I got the biggest surprise ever from my boyfriend, Ryan.

In the course of a week I experienced one of the lowest lows & one of the highest highs, which sounds bananas, but guess what? That's life. That's the human experience.

As Colin O'Brady of 29029 Everesting shares, you cannot have the 10s without the 1s. (Check out his book, The 12 Hour Walk, for more on that.)

Anyway, I don't want to give too much away here, so GO PRESS PLAY, like right now!
I can't wait to hear what you think!

Episodes referenced in today's episode:
Episode 96: Push through the uncomfy -- you'll be surprised what you find

Episode 99: Cracked Wide Open - A reflective discussion on an exercise that helped me bust through some trauma

Episode 126: Grief Brain: what is it? how do you know if you have it? how YOU can support people with grief brain

Wed, 24 May 2023 05:00:00 -0400

Hi friend!

Welcome back! Thank you so much for being here today. This past Monday - the 22 - was the third anniversary of Tim's death & in honor of that I thought we should talk about grief brain.

To be honest, I knew something has been off with my brain & my ability to process things in this season of life, but once my friend sent me this article: https://www.axios.com/2023/05/07/neuroscience-grief - I realized that I am very much in the throws of grief brain.

This episode breaks down the basics of grief brain, how to tell if you have grief brain & possibly the most important point - how YOU can support someone with grief brain.

I know that I will continue to be talking about this but for now, I think this is a really solid starting point.

Head over to Instagram @meredith.coviello & let me know what you think of today's episode.

So grateful for you! xoxo

Episode 125: Healing Empowerment - Whether you like it or not, you're going to have to heal on a different level

Wed, 17 May 2023 00:00:00 -0400

Hi friend!

You probably read the title of this episode & thought what? What could she mean? What could she be talking about?

Allow me to explain: today we're chatting about the phases of healing & how - like me - you may have thought you had healed (enough) to be okay & to move forward with your life when BAM! Suddenly, you're re-experiencing your trauma as though it's the actual event.

Yes, healing comes in stages, but what I'm finding as we close in on the third anniversary of Tim's death, healing comes in levels. The initial healing you did may no longer serve you after a certain point in time because YOU have CHANGED since the initial event. YOU have developed in ways that is forcing open old wounds.

& I get it! That sounds MISERABLE (& frankly it feels miserable) but here's what I do know for sure: when we put off any stage/level of healing, we are pushing the issues deeper into our tissues.

In other words: the longer we put off confronting our grief/trauma, the more we impact our body & the way that it functions.

Press play to hear the full scope of today's healing empowerment discussion & how this relates to you.

& as always, I'm always here for you. I truly hope today's episode helps. xoxo

Episode 124: May is Mental Health Awareness Month - Let's chat about what this means for YOU

Wed, 10 May 2023 05:00:00 -0400

Hey friend!

Welcome back! On today's episode we're chatting about May being Mental Health Awareness Month & what this means for both of us.

As always, we're being SUPER transparent about what I'm dealing with in real time mentally & how I want YOU to be transparent with YOURSELF.

Why do you need to be transparent with yourself you ask? Because that's the only way you're going to receive the support & care that works best for YOU. I can tell you what works for me until I'm blue in the face but that doesn't mean my practices will translate to your needs.

After all, we are bio-individuals which means we learn, grow, receive information & fuel our bodies in ways that are best for us as individuals.

Press play to hear what I truly believe you need to hear here & now.

I hope this episode resonates with you & lends itself to the support you need at this exact moment in time.

As always, I'm so grateful you're here & I love you. xoxo

Episode 123: Happy Second Birthday Sweat & Reflect!

Wed, 03 May 2023 05:00:00 -0400

Oh. My. Goodness!

Hi friend!

Can you even believe it?! It's Sweat & Reflect's SECOND birthday & I am unwell! When I started this podcast 2 years ago it was on a whim & I wasn't entirely sure what I was getting myself into, but look at us now!

& yes, I do mean US, because without YOU we wouldn't be here. Sweat & Reflect started because of YOU & continues to grow because of YOU!

Honestly, there are no words for how truly grateful I am to you for listening, for being here & for supporting Sweat & Reflect. You mean the absolute world to me!

That being said, in honor of Sweat & Reflect's Second Birthday, I'm sharing the 3 lessons/moments of reflection I experienced as I thought about this milestone:

1) it's about YOU
2) there's no right way to do this
3) remain committed to the truth & real time experiences

Press play to hear the full breakdown of each lesson AND to hear how each lesson connects to YOU!

I am SO beyond thankful for you & am blessed to be celebrating this second birthday with you!

As always, thank you for being here friend. xoxo

Episode 122: Top 5 Lessons I learned from my half marathon & how they can help YOU!

Wed, 26 Apr 2023 05:00:00 -0400

Hi friend!

I am so happy you're here because I had a magical time recording this episode, & I really think you are going to vibe with the content!

On today's episode I'm breaking down the top 5 lessons I learned from my half marathon this past weekend & how these lessons can/will benefit YOU!

Press play to find out how the following 5 lessons are also meant for you!

Lesson 1: the Universe will always challenge you to give in; it's up to you to push forward

Lesson 2: it doesn't matter how long it takes you, the goal is to always cross the finish line

Lesson 3: your mind will always give up before your body

Lesson 4: your support system matters

Lesson 5: trust yourself - you already know what to do

Head over to Instagram @meredith.coviello & let me know which lesson you connected with most!

So grateful for you! xoxo

Episode 121: It's Time to Stop & Reflect -- Listen for the question to get you thinking!

Wed, 19 Apr 2023 05:00:00 -0400

Hey friend!

Welcome back! Today's episode is all about a question that woke me up from my sleep the other night: why do we spend so much time looking/paying for answers outside of ourselves when we have everything we need?

Maybe it's just me - but I have a strong feeling it's not - but we have a tendency to look OUTSIDE of ourselves for answers & solutions instead of just trusting our gut/intuition & I think enough is enough.

Yes, of course there are some things we need to get help with, right? But for a lot of things, we have the power, capability & guidance within ourselves to get to where we need to go.

Take a listen to today's episode & then take some time to reflect on whether or not you're relying on yourself or if you're constantly seeking outside help/guidance, etc.

I cannot wait to hear what you think!

Talk to you soon. xoxo

Episode 120: When your trauma sneaks up on you

Wed, 12 Apr 2023 05:00:00 -0400

Hey friend!

As always, I am SO grateful you're here today.

On today's episode we're chatting about the overwhelming emotions I've been having regarding this "crappy time of year" & how I'm attempting to handle them.

In April of 2020, Tim - my late husband - was in & out of urgent care before we had no choice but to admit him to the hospital.

By May 22, 2020, a month later, Tim was gone.

It's coming up on the 3 year anniversary of his passing & I thought I was "doing fine." After all, I'm in a much better place mentally than I have been the past 3 years, but in therapy last week, I realized I am having so many emotional outbursts because of the season I am in.

Listen to today's episode to see how I'm processing these feelings & what I'm doing to try & navigate this season.

I so appreciate you being here! xoxo

Episode 119: We Need to Continue to Evolve...Even When We've Had Enough

Wed, 05 Apr 2023 05:00:00 -0400

Hey friend!

Happy April! Today's episode is inspired by a conversation I had with my chiropractor.
We were chatting about the fact that we are both dealing with a personal evolution - she's in the middle of one & I'm on the precipice of one, & man is it a lot, mentally, emotionally & physically.

Knowing that she is in the midst of an evolution, I just knew that we - you & me - needed to have a conversation about where we're at.

Are you like me & holding yourself back from an evolution?
Are you in the midst of an evolution?
Or, are you like, "what the fuck are you talking about, Meredith?"

No matter your answer, I really believe today's episode is going to help you jumpstart a conversation with YOU.

You deserve nothing but the best & I know even more growth & greatness is coming your way.

Can't wait to hear what you think! Until next week, xoxo.

Episode 118: A conversation about being in a state of transition & doing what feels right for YOU & an update on my journey with anxiety meds

Wed, 29 Mar 2023 05:00:00 -0400

Hey friend!

On this week's episode I felt called to give you an update on where I am with getting off of my anxiety medication because I think there is a lesson to be learned from it for all of us.

I also think it's super important to continue to have conversations about mental health, especially in today's climate.

Additionally, we chat about why it's okay to be in a state of transition & why you need to listen to YOURSELF, despite what other people think.

I really hope this episode resonates with you! Let me know what you think over on Insta!

xoxo

Episode 117: An honest conversation about HEALING & MONEY

Wed, 22 Mar 2023 05:00:00 -0400

Hey friend!

I'm so excited that you're here! On today's episode, we're chatting about a realization I recently had when staring at my 30+ headbands.

I've had these headbands for years, but as I stood in my closet I thought, "why the actual fuck do I have all of these headbands? I wear like 10 of them, maybe."

& then I thought back to where & who I was when I bought the headbands & something clicked. I realized I was in the thick of pretending like everything was good in my life even though I was deeply unhappy in my job & I was hiding Tim's addiction.

I did some major reflecting & realized I was spending money on materialistic things searching for the happiness I was lacking in my day-to-day life.

Listen to today's episode for the full story & to see how this story may help you.

Are YOU spending time, energy &/or money on things that are not truly benefitting you?
If so, why?

Can't wait to hear what you think! xoxo

Episode 116: Don't be afraid to "mute" &/or "unfollow" people for YOUR mental health

Wed, 15 Mar 2023 05:00:00 -0400

Hey friend!

Today's episode is focused on something that has been on my heart for awhile, I just wasn't aligned intuitively & physically to speak about it until now.

If you're anything like me, you've gotten lost in the need to compare yourself to others or have been triggered by what they post/say on social media & in real life, & it's taken its toll on you.

What's the best way to respond? Quietly muting, unfollowing &/or setting boundaries between yourself & those triggers.

Yes, this may seem harsh, but you DESERVE to attract positive energy & to FEEL good energy, There's enough negativity out in the world that we can't control so let's control what we can.

Press play to get my full thoughts on this topic & then head over to Instagram to let me know your thoughts!

So glad you're here!

Episode 115: (TW) More than an addiction - Black Balloon Day

Wed, 08 Mar 2023 05:00:00 -0500

Hi friend!

I'm so grateful that you're here because today we're honoring those who lost their lives to addiction.

This past Monday - March 6 - was Black Balloon Day & I felt it was necessary for me to rearrange my content & make this day the focus of this week's episode.

There is so much to say & so much that goes along with addiction. Everything from the guilt to the sadness to the disbelief takes its toll & leaves us different than we were before.

But here's the thing, I think it's SO important to remember that our loved one were SO MUCH MORE than their addictions.

They were people who loved, who laughed, who brought all sorts of LIFE to our own lives & that is something we cannot forget.

While I know this episode may be hard for some of you to hear, I hope you know that you are not alone in your pain & in your grief.

Please don't hesitate to reach out if you need additional help finding professional resources to help you & your loved ones.

Here are some resources for you:
-Therapy option: https://www.betterhelp.com/

- Recovery Support: https://www.cdc.gov/stopoverdose/stigma/index.html?s_cid=DOP_Stigma_Search_Paid_001&gclid=CjwKCAiAu5agBhBzEiwAdiR5tE6IeI2aNfAmvyFkyX9h9rc186MEf2kEwfFPgZeXWZqS7lg1Bdpt7hoCe8kQAvD_BwE

Episode 114: End of Month Review - are you CELEBRATING or MINIMIZING what you accomplished?

Wed, 01 Mar 2023 05:00:00 -0500

Hey friend & happy March!

Like what?! March, already?! Whew!

As I was sitting down to record today's episode I was thinking about all that I DIDN'T accomplish in February & I realized:

1) this is not productive thinking
2) I need to reframe my thinking
3) you might be feeling the same way.

And so, today we're chatting about taking a minute (or two or three) to sit, breathe & reflect on everything we DID do this past month even if we didn't check all of the boxes we had set out to check.

Halfway through this conversation I felt better about what I did in February & so I only hope that after listening to today's episode you feel the same way.

I can't wait to hear what you think! xo

Episode 113: My Journey with Anxiety Meds & Why this is relevant to YOU

Wed, 22 Feb 2023 05:00:00 -0500

Hey friend!

As always, I'm SO happy you're here! On today's episode I'm sharing my journey with anxiety medications -- how I was diagnosed with anxiety, why I was put on anxiety meds & where I stand with the medication now.

Why am I sharing this?

Well, for starters we need to continue to break the stigma of anxiety meds (really any form of medication - especially when it comes to mental health) because it is a viable form of treatment. Is medication for everyone? No, but for some people like me, it was necessary to regain control of my life.

I wanted to share this because I am going through a real-time adjustment of my medication & Ryan & I thought it might be helpful to share this with all of you. What I'm experiencing, why I decided to adjust my meds after 10 years, etc.

I also wanted to share this part of my journey because one of my friends was brave enough to share her journey on Instagram earlier this week & this was my way of standing with her.

Our mental health is SO important. It is up to us to advocate for ourselves, take care of ourselves & to understand - not only what is going on with our bodies, but understanding what is best for our individual bodies,

I truly hope that today's episode was helpful & if nothing else, provided you with the comfort in knowing you're not alone.

As always, I'd love to hear from you over on Instagram.

Until next time,
xoxo

Episode 112: A Reminder to Reflect - look back to see how far you've come

Wed, 15 Feb 2023 05:00:00 -0500

Hi friend!

Okay, that's quite the long episode title, but honestly, I wanted you to know EXACTLY what you're getting in this episode.

Prior to recording, I was reminded of an important lesson I learned back on Snowbasin Mountain.

Every 10 or so steps, stop. Turn around. Take a deep breath & reflect on how far you've come.

I've definitely touched on this topic on previous episodes, but I didn't realize how badly I needed this reminder & I figured you probably needed the reminder, too.

We are so focused on achieving the goal we're often left feeling like we've made ZERO progress, but 9 times out of 10, that couldn't be farther from the truth.

Take a listen to today's episode as I share how important it is to look back on how far you've come.

Can't wait to hear what you think.

xo

Episode 111: Taking Control of Our Bodies & Answering Your Question: What is adrenal fatigue?

Wed, 08 Feb 2023 00:00:00 -0500

Hey friend!

On today's episode I'm answering your main question: what is adrenal fatigue?
I'm breaking down how I came to be diagnosed with adrenal fatigue & what I'm doing NOW to support my body as I work to HEAL my body.

I share some of the symptoms of adrenal fatigue & what you can do to determine if you do in fact suffer from adrenal fatigue as well.

Fun fact: did you know that about 80% of American adults suffer from adrenal fatigue at some point in their lives?! (Wilson).

I wrap up the episode with an all call to taking control of your health & your body by getting yourself informed!

I can't wait to take you on this journey with me! Let me know what you think over on Insta!

Here is the book that is blowing my mind on all things adrenal fatigue:
https://www.amazon.com/Adrenal-Fatigue-Century-Stress-Syndrome/dp/1890572152

Here's the episode that inspired me to get out of my own way & record this episode:
Highest Self Podcast - Episode 478 on Adrenal Fatigue
https://open.spotify.com/episode/2xjaViPthwitmYBVdYSbKN?si=bdcd4d1d5c334634

Episode 110: I'm calling you out: What are you avoiding?

Wed, 01 Feb 2023 05:00:00 -0500

Hey friend!

On this week's episode I'm calling you out! I hate to ask, but I've got to know: what have you been avoiding?

Maybe you've been avoiding starting that course, asking for that raise, having that important conversation with your partner, or just getting out of your own way.

& listen, I get it! It's often warm & cozy in that super comfortable place where we don't have to push ourselves, but that's just it...in that place we don't grow, we don't change, we don't evolve.

Today we chat about what I've been avoiding in my own life & where I'm starting so that eventually I can stop avoiding all of the things.

I cannot wait to hear what you're going after! Please let me know over on Insta so that I can support you & help hold you accountable.

It's a new month & a new year! Let's make this the "start of something new!"

Here's the episode that inspired me to get out of my own way & record this episode:
Highest Self Podcast - Episode 478 on Adrenal Fatigue
https://open.spotify.com/episode/2xjaViPthwitmYBVdYSbKN?si=bdcd4d1d5c334634

Episode 109: The Cost of Codependency

Wed, 25 Jan 2023 05:00:00 -0500

Hi friend!

Holy crap. When I sat down to record this week's episode, I was NOT expecting the twists & turns & major ah-ha moments!

I sat down to record this episode with every intention of extending the conversation from last week's episode on toxic relationships with a focus on codependency --
-what is it?
-how do codependent behaviors impact your relationship(s)?
-where do codependent tendencies stem from?

But man, did the universe have other thoughts in store. Yes, we still talk about the above, but in the midst of the conversation I realize how I am *unknowingly* allowing my codependent behaviors prevent me from achieving my goals.

Honestly, I can't believe what just happened, so take my word for it, press play & then let me know what you think!

Episode 108: (Trigger Warning) I didn't know I was in a toxic relationship...until now.

Wed, 18 Jan 2023 05:00:00 -0500

*trigger warning* we will be talking about toxic relationships & addiction

Hey friend,

Today's episode took me 4 tries to actually get past the 5 minute recording mark because I was so nervous to be having this conversation about toxic relationships.

I dive into WHY I decided to record this episode in the episode, but oy! Pressing play & trying to produce coherent thoughts was HARD.

Part of me still can't believe I'm uploading this episode because
1) it's very personal/vulnerable
2) I can't bring myself to listen to it so I have no idea if it actually makes sense.

WHY then is this episode coming to you live? That's simple:
if there's just one person I can help by sharing this episode, then that's enough for me to hit the upload button.

I truly hope this episode is helpful. If you need additional support, please don't hesitate to reach out, to contact a therapist at betterhelp.com or "if you or someone you know is experiencing an unhealthy or abusive relationship call the National Domestic Violence Hotline at 1-800-799-7233. If you're in imminent danger, please call 911."

You're not alone. xoxo

Episode 107: You have to HEAL your BODY BEFORE you lose the weight

Wed, 11 Jan 2023 05:00:00 -0500

Hey friend!

On today's episode we're talking about something that I feel is one of the most personal topics I've covered: my weight.

Last week I went to the doctor, stepped on the scale & FREAKED OUT over what I saw.

Today I went to the chiropractor & was telling her about how frustrated I am with my body & she said, "you have to heal your body before your body can lose the weight,"
& that just hit me right in the heart.

I realized, I'm probably NOT alone in how I feel about the scale & how I NEEDED to hear these words about healing my body first, & so, here we are.

I'd love to know what you think about this episode & if this hit home at all.

Let's focus on healing & celebrating our bodies.

Episode 106: What to do when your New Year (or any season) DOESN'T start off as planned

Wed, 04 Jan 2023 05:00:00 -0500

Happy New Year, friend!

Can you even believe it's 2023?!

On today's episode we're breaking down what YOU can do if your New Year -- or really any season -- does NOT go to plan at the start.

First, let's start with the message the Universe was sending me -- hot diggity! (You'll just have to press play to actually hear what the message was!)

Then we'll jump into the 4 things you can do to reset & go after those goals especially if you've been feeling stuck in life.

When the season DOESN'T go the way you planned:
1) Cry
2) Vent
3) Sage your house -- or at least open your windows/doors & let fresh air come through your space
4) Realize it's never too late --

some of these are arbitrary starting points (like believing the first of the year is the ONLY way you'll positively set the tone for your year
you can start WHENEVER

As always, I CANNOT wait to hear what you think! Here's to a new year, new goals & POSITIVITY!

Episode 105: Choose Your Word for 2023! Mine's RECEIVE

Wed, 28 Dec 2022 05:00:00 -0500

Hey friend!

Today we're talking about choosing a word for 2023! Now, if you haven't done this before, give it a chance. I know it sounds a little "woo woo" but I PROMISE you that choosing a word to jumpstart your new year has some serious POWER.

I share how impactful choosing a word has been over the past few years; what sparked the inspiration for my 2023 word, & most importantly, how YOU can choose your own word for 2023!

I cannot wait to hear what you think & to hear what your word is for the new year! Drop me a DM over on Instagram & let's CELEBRATE 2023 & the magic that is about to unfold for us all.

xoxo

Episode 104: It's time to Release

Wed, 21 Dec 2022 05:00:00 -0500

Hey friend!

On today's episode we're chatting about something that has been on my heart for awhile, but is something I wasn't sure how to articulate...until now.

It's time to RELEASE --

release ourselves from relationships that are no longer serving us
release ourselves from expectations that foster anxiety, fear & doubt
release ourselves from jobs that prevent us from growing as individuals
release ourselves in whatever way is needed for our own personal growth

I hope this episode resonates with you & helps you prepare for all of the GOOD that 2023 has coming your way.

All you need to do is RELEASE your ________________ & step into the endless possibilities of your future.

Always here for you. xoxo

Episode 103: 5 Things I've Learned Over the Past Year to Take with YOU into 2023

Wed, 14 Dec 2022 05:00:00 -0500

Hey friend!

Can you even believe we're half way through December?! Like what?! Not only are we half way through the month, but today Ryan & I are officially celebrating 1 year of dating!

Now, before you skip over this episode because you're afraid it's going to be some lovey-dovey situation, don't!

Today's episode is all about the 5 things I've learned over the past year & why you should take these points with you.

Here's a quick breakdown of the points before you press play:
1) do what's best for YOU
2) understand what you NEED vs. what you WANT
3) Communication is KEY
4) Welcoming an EASINESS & PEACE into your life
5) You DON'T need to control everything

I cannot wait to hear what you think! xoxo

Episode 102: 4 Ways to Navigate Grief During this Holiday Season

Wed, 07 Dec 2022 05:00:00 -0500

Hey friend!

I wanted to pop in this week & talk to you about 4 ways you can navigate grief this holiday season.

Listen, I get it. The holidays are a lot in & of themselves, & then add grief into the mix & the whole season can be beyond overwhelming. These feelings are TOTALLY normal; however, they don't HAVE to overwhelm you.

Before we get any further, let me quickly clarify that while I'm referring to grief in conjunction with death, that doesn't mean that that's what grief is for YOU. Maybe you're going through the loss of a relationship or you're entering a new phase of life. Maybe this is your first holiday season in a new home, without a loved one, or any other loss that means something to YOU.

No matter what it is, know that 1) you're not alone, & 2) your grief is your own & you don't need to justify or explain it to anyone else.

Here are the 4 Ways to Navigate Grief:
1) acknowledge the grief
2) share your feelings with those closest to you
3) set boundaries
4) actively remember & celebrate your loved one (if it applies to you)

I truly hope this helps. I'm thinking of you & sending you so much love, now & always.

Episode 101: Pushing Through Your OWN Internal Resistance

Wed, 30 Nov 2022 05:00:00 -0500

Hey friend!

On today's episode we're talking about what you can do when you find yourself faced with your OWN internal resistance.

You know the kind I'm talking about -- you think things are "fine", but really there's an underlying feeling that there's something missing, you need to make a change, or _________ (fill in the blank).

Well, as I am navigating this current season, I thought I would share with you the 4 things I am doing in real time to break down & break through my own internal resistance.

1) Identify & own you're resistant -- what you're resistant to, only you know, so this is where it's crucial to give that resistance a name & own it.

2) loop in other people -- share with 1 to 3 people whom you really trust, who will hold you accountable, but who will also hold space for you that you are working on breaking through your resistance & you need their support.

3) articulate HOW & WHERE the resistance is coming up -- is it an external thing (like a wall) that is a manifestation of an internal feeling? (EX. I feel like my upper chest is attached to a string that is in turn attached to a large wall).

4) set small manageable goals to help you deal with the resistance -- think about what you can control that will in turn help you break down that resistance (EX. applying for at least 5 new jobs, getting up 15 minutes earlier every morning, etc.)

Fighting through your own internal resistance is not easy but TOGETHER we can do this! Just take it one step at a time & know that you're not alone.

I am always here for you!

xoxo

Episode 100: Say What?! & Some Hard Truths

Wed, 23 Nov 2022 05:00:00 -0500

Hey friend!

Let me start by saying THANK YOU! Whether you've been here since episode 1 or recently joined us, thank you for being here. Thank you for pressing play, for sharing the podcast -- for just being here. I will never fully be able to express my gratitude. Thank you, thank you!

Now, all that said, today's episode hands you (& me) some hard truths. I take you through some of the realizations I've been having lately & one of the main questions I've been asking myself: am I back to a season/life of coasting?

Yeah...if that feels like a punch in the gut, girl, me too! While things are so good right now, I've had this feeling that I'm not doing enough -- that I'm not going after the goals I once set & instead I'm just allowing myself to be. & when I say "be" I mean, not challenging myself, not setting bigger goals -- a state of complacency.

Press play to hear how I'm trying to work through this realization & what I plan to do moving forward.

I am truly so beyond grateful that you're here! Cannot wait to see where the next 100 episodes take us.

xoxoxo

Episode 99: Cracked Wide Open - A reflective discussion on an exercise that helped me bust through some trauma

Wed, 16 Nov 2022 05:00:00 -0500

Hey hey hey!

Wow! I am so damn excited that you're here because today's episode is one for the books!

My friends, Dr. Christine Jehu of Beyond the Couch Podcast & Dr. Meghan Hurley-Powell of The Power Within Her Podcast, join me as we chat about this experience we shared while we were in Arizona at the EmpowerHER Live Conference.

I honestly still struggle to find the words to explain what happened that weekend, so you'll just have to press play to find out!

I CANNOT wait to hear what you think!

Oh, & to connect to these badass women, you can find them over on Instagram at:

Dr. Christine Jehu - @therealdrjehu
Dr. Meghan Hurley-Powell - @meggymarie

Episode 98: Take a Moment to Reflect - where were you this time last year compared to right now?

Wed, 09 Nov 2022 05:00:00 -0500

Hey friend!

On today's episode I'm asking you to go inward & get reflective. I want you to think about where you were this time last year -- so like November 9, 2021 -- & I want you to ask yourself if you feel like you're in the same spot as last year, if you've moved forward, or if you feel like you've "gone backward".

There's no right answer, but by digging deep & going inward, you can assess how you want the rest of 2022 to play out & what action you can start to take to move yourself forward.

Of course we can't predict the future, but we CAN reflect on the past to see how far we've come. Even if you feel like you have nothing to celebrate, I KNOW you have made progress since November 2021.

Press play to hear some examples & scenarios of this reflecting process.

We have 30+ days of 2022 left & I believe in YOU & your ability to make the most of it.

xoxo

Episode 97: What to do when your trauma is cracked open -- or at least what I'm doing in real time (TW)

Wed, 02 Nov 2022 05:00:00 -0400

*TRIGGER WARNING*

Hey friend!

You know I like to keep things open & honest with you, so today's episode is very much focused on what I'm experiencing in real time: being cracked open & having to deal with my trauma; trauma I thought I had already handled.

This past weekend one of my best friend's lost a family member to their alcohol addiction. I was not expecting to be impacted by this new at. all. because 1) this struggle had been going on for some time & 2) I thought I had made my peacewith this sort of pain.

Boy was I WRONG.

This news cracked me wide open & the past few days have been emotionally exhausting.

I hesitated sharing this episode with you, but I KNEW that I had to put it out in the world because I'm not the only person struggling with past trauma (even if it is not alcohol related).

This episode walks you through what I'm experiencing in real-time & how I'm helping myself process this news.

Please note that I am NOT an expert, & you should always seek professional help as needed. I simply share this episode so you know you're not alone.

I love you.

Episode 96: Push through the uncomfy -- you'll be surprised what you find

Wed, 26 Oct 2022 05:00:00 -0400

Hey friend!

On today's episode we're chatting all about how I did NOT want to go to a conference in Arizona this past weekend -- like I was thinking of all the reasons why I shouldn't go: money, things looked like omens, I'm comfortable being home -- but I got myself on the plane & HOLY SH!T! The weekend turned out better than I ever could have imagined.

Like seriously! I was cracked WIDE open by the speakers, the energy of the space, by my friends, & I honestly shudder at the thought of how closed minded, limited, COMFORTABLE I would be right now had I stayed home.

This weekend was everything I didn't know I needed. I mean, the Universe always knows, right?

Press play to hear how pushing through the uncomfy got me from dread to clarity. Next week I'll actually bring you through the breakthroughs that I had, but for today, I just needed you to know that you CAN & SHOULD push through the discomfort you're feeling, because it WILL help you grow. You WILL become a better version of yourself as a result, I promise.

Can't wait to hear what you think! I am SO grateful for you! xoxo

Episode 95: 4 Steps to Make Organizing LESS Overwhelming

Wed, 19 Oct 2022 05:00:00 -0400

Hey friend!

You answered the poll & I - hopefully - delivered!

On today's episode we're talking about the 4 steps you can use TODAY to make organizing LESS overwhelming.

Press play to hear the full details/breakdown of the following 4 steps, but to get you started....

1) Start small -- pick something like a drawer (ideally one you can get through in 30 minutes or less) in a bathroom, kitchen or dresser. Don't worry about doing an entire room; that's overwhelming! Pick one small area a day to really make it manageable.

2) Ask yourself: what is the intention of the space? In other words, do I need to be able to SEE all of my cooking utensils? Do I need access to ALL 10 eyeshadow palettes? How can I see EVERY pair of black leggings all at once?

3) Purge -- what items do you have duplicates of that you don't actually need? (IE do you NEED 5 whisks?) Are there any leggings with holes in them or ones that don't fit any more?
Recycle, Toss or Donate anything that is no longer serving you.

4) Organize -- put everything back in a way that is visually appealing but most importantly, accessible FOR you. Maybe these means buying a utensil organizer that expands for all of your spatulas & whisks. Maybe you need mini trays for your bathroom vanity to keep your eyeshadows separate from your blushes. Maybe you need drawer organizers to keep all of your leggings separate.

No matter what it is, make it work FOR you!

Once you've completed one drawer, you can move on to the next whenever it feels good for you!

I would love to know what you think of this episode & these tips, so head over to Instagram & let me know @meredith.coviello

So grateful for you! xoxo

Episode 93: 4 Ways Organizing POSITIVELY Impacts YOUR Mental Health

Wed, 12 Oct 2022 05:00:00 -0400

Hey friend!

Welcome back! On today's episode we're diving into one of my favorite topics: organizing, & how it POSITIVELY impacts your mental health!

Now, I know what you might be thinking: "organizing is overwhelming", or "I don't have time to organize", & while I TOTALLY get that those thoughts, once you take the time to organize, you will feel SO much better!

Throughout the episode I break down the 4 ways (although there are many more!) that organizing positively impacts your mental health:

1) reduction of stress & overwhelm
2) free up mental space
3) provides clarity
4) have more time for the things you love in your life

Who doesn't want to reap the above benefits?!

Organizing is a fantastic way to actually give BACK to yourself!

I truly hope this episode was helpful, & if you want more organizational hacks or you want help with your own space, send me a DM on Instagram @meredith.coviello OR email me at meredith@meredithcoviello.com & let's chat about how organizing can directly benefit YOU!

As always, I'm so grateful for you! If you find this episode helpful, I would also love for you to share it on social media to help me get the word out!

xoxo

Episode 92: Enough with BUT -- how this 3 letter word is negatively impacting your relationships

Wed, 05 Oct 2022 05:00:00 -0400

Hey friend!

Today's episode has taken me a while to record, mainly because for the longest time I was being triggered by the use of the word "but."

For example, "Meredith, I'm happy you're happy, BUT I don't think you should be doing this."
"Meredith, it's great that you feel good about the situation BUT I don't know if you're really thinking things through."

Maybe you can relate -- how many times have you heard something similar from a loved one, family member or friend? How often have people said to you, "I'm just worried about you" when explaining their reasoning for using the word but.

Listen, I get it. I've been there. I've been in the situation where I am telling a friend, "I totally get where you're coming from BUT I think....", knowing I'm coming from a good place but it not being received as such.

Now, this isn't to say that you shouldn't offer your opinion or be honest with people. What I am asking you to do is to be more mindful about your word choice & how your words affect others.

In this episode I break down how I've reflected on the use of the word but in my own conversations & what I'm doing to ensure I'm not causing unnecessary pain.
I also talk about how most people use the word but out of protectiveness, however, that is often not immediately clear to the person receiving your thoughts.

Honestly, I think this is an important topic/conversation & I hope you're able to pause & reflect on your own word choice going forward.

So grateful you're here! xoxo

Episode 91: A Guided Breathing Exercise & Some Time to Reflect -- Are you living for YOU or are you living for OTHERS?

Wed, 28 Sep 2022 05:00:00 -0400

Hey friend!

Today I am taking you through a breathing exercise & then asking you to reflect on the following question: are you living for YOU or are you living for OTHERS?

Breathing exercise:
Inhale for 4
Hold your inhale for 4
Exhale for 4

Repeat 2-5 times as needed.

Too often we, women, are so focused on everyone else's needs that we put our own needs last, & while this is fine in some situations, it CANNOT be our day-to-day reality.

Over the past week I've had to get really honest with myself regarding my day-to-day activities, & what I've realized is that I'm allowing my need for things to be exact/particular/comfortable/homey (use whatever word you like) to take over what I NEED to feel my best every day.

Through a lot of breathing, self-reflection & conversations with Ryan, I realized I NEED to be taking time for me.
For example, I NEED to get back to working out every morning & reading before bed every night.
I KNOW it is going to take time to get back into this routine, but I also know I will be a much better partner, employee, coach, etc. when I am actually building in time for myself.

More importantly, I KNOW that YOU will feel YOUR best when you take time for YOURSELF.

Best part? You can use this breathing technique whenever you need to reset your parasympathetic nervous system, you need to meditate or you just need to calm down.

I am also always available to help you with your breath-work & reflection as needed.

Always here for you. You DESERVE to be living life for YOU. xoxo

Episode 90: Moving In, Sweating & Reflecting; plus 3 things you can do NOW to help you through this growth season

Wed, 21 Sep 2022 05:00:00 -0400

Hey friend!

On today's episode we're chatting about what it means to sweat & reflect, & my move with Ryan. Yupp, as of today we have officially lived together for 2 weeks & what a whirlwind it's been!

The past two weeks have led to a lot of sweating -- hello, moving & unpacking, & reflecting -- on what I love about setting up a home, my caregiver tendencies & establishing a new normal with Ryan.

We are in a new season as I mentioned on last week's episode & I know so many of you are in similar seasons of growth so I wanted to be transparent about what I'm going through & the 3 things I'm doing help navigate these new paths.

The 3 Things I'm Doing to Navigate these paths:
1) TALK - I've chosen two people to talk to daily/weekly about what I'm feeling, experiencing & navigating. Finding time to intentionally talk to a select few people about what you're going through who can be supportive, provide you with tough love & just listen when needed is crucial to your growth. You cannot keep all of your thoughts & feelings in -- it does no one any good.

2) UNPLUG & MOVE - everyday I take the puppers for 2-3 walks & in that time I keep my phone at home or tucked away in a pocket & I focus on my surroundings & where my feet are in real time. These 20-30 minutes of being present while moving my body has been wonderful for my mental health as these opportunities provide me with the opportunity to reflect. & honestly, most of the time I'm not conscious of what I'm doing yet I always feel better after a walk. Get outside, hop on a treadmill, lift some weights -- just do something where you can be focused on where on your feet are.

3) REFLECT - in this season I'm reflecting on what is setting my heart on fire, making me productive & purposeful, & I'm figuring out how I can use all of these skills in my career. Yes, I'm a life coach, but I can't help but wonder if my love of organizing needs to weave its way into my brand, & so I am spending extra time reflecting on how I can use all of my skills in my career. This is an ever changing process so don't forget to give yourself grace; however, remember that the more time you take to reflect, the more you'll evolve because you will be constantly moving forward.

I will continue to share about this season I'm in, but in the meantime, I hope these 3 tips helps you navigate whatever season you find yourself in right now.

Remember that I am always here for you. xoxo

Episode 89: Seasons of...Growth - are you leaning in or hiding from this season?

Wed, 14 Sep 2022 04:00:00 -0400

Hey friend!

On today's episode we're chatting all about seasons of growth, cause I don't know about you but everyone I know is in some season of growth right now.

Yupp, with the upcoming change in seasons; people going back to school; summer hours ending - there are a lot of changes in the air! I mean, I just moved into a new home with Ryan a week ago & every day since then has been all about making this house our home & getting every inch of the space organized so I feel content, organized, clean & whole -- all of the things.

After feeling like I've been on a sabbatical this past year, this move has reminded me what I love to do & how much I want to feel purposeful every day.

I don't know what this season will bring - aside from seeing if Ryan & I can coexist :) - but I know that major expansion, clarity & growth are on the horizon, & if you're in a similar season, girllllll, I got your back! I am here to support you however I can, so press play & then head over to Insta @meredith.coviello & let me know how I can support you during this season.

xoxo

Episode 88: 29029 Pt. 3 - Lessons I learned on the mountain

Wed, 07 Sep 2022 00:00:00 -0400

Hey friend!

On today's episode, I'm breaking down the lessons I learned on the mountain during 29029. It was a whirlwind of an experience that I still can't believe I completed, let alone signed up for.

The mountain tested me repeatedly & ultimately provided me with several lessons that I will continue to take with me through life.

Nothing went according to the plan Christine & I had committed to going in. We faced everything from being unable to climb together to lightning storms & broken gondolas, to major self-doubt.

Climbing Snowbasin mountain taught me that I am not only capable, but way stronger than I even knew. What's even cooler is seeing how my friends, family & this beautiful community we've built, rallied around me when I needed support & a kick in the ass the most!

Press play to hear the 5 major lessons I learned plus all of the ups & downs along the way.
Can't wait to hear what you think!

Episode 87: 29029 Pt.2 - The Power of a Positive Mindset & Positive Self-Talk

Wed, 31 Aug 2022 00:00:00 -0400

Hey friend!

Welcome back! Today we're chatting about the power of a positive mindset & positive self-talk! Now, before you roll your eyes, know that I've been where you are right now. I've had the thoughts of "I don't need positive self-talk or mindset; I'm already positive," & girl, while I respect that because I've been there, let me tell you, I was wrong.

Over the past few years I've come to realize just how poorly I talk to myself/about myself & it wasn't until 24 hours before 29029 started, that I realized 1) how bad my negative self-talk is, 2) that this way of speaking to myself would NOT get me up the mountain.

Here are the three things I did - repeatedly - to get me up the mountain:
1) Find proof of where you've been successful in the past.
2) Ask for help
3) Take a second to pause/acknowledge/reflect/articulate that you've got this!

Press play & listen as I take you through, not only what I learned, but how I was able to use this shift in positive self-talk & mindset to get myself up the damn mountain 13 times!

Looking forward to hearing how this episode lands with you!

Episode 86: 29029 Pt. 1 - The Universe Always Has Your Back

Wed, 24 Aug 2022 00:00:00 -0400

Hey friend!

Welcome back! I am so excited you're here because today's episode kicks off the breakdown of my 29029 Everesting experience!

I'm only 72 hours out from the whole event, & I just know that the downloads, breakthroughs, key moments - whatever you want to call them - are going to keep on coming, so I figured, let's have some fun with this & really break down the whole experience.

Today's episode focuses on how the Universe had my back before I even set foot at basecamp. From angel numbers, to red hat logos, to significant colors & dates popping up - there were constant nudges & reminders that I was 100% on the right path.

Listen here as I share with you what the Universe was sharing with me & how these moments helped get me up the mountain 13 times.

& for those of you who are wondering, "how is this episode relevant to me?", let me say that the Universe, your God, your Higher Power is ALWAYS sending you signs/messages to help guide you -- you just have to be willing to look for them.

Once you've listened, I'd love to hear your takeaways over on Insta @meredith.coviello. Can't wait to hear from you!

Episode 85: WE'RE CLIMBING THE MOUNTAIN! 29029 Everesting!

Wed, 17 Aug 2022 00:00:00 -0400

Hey friend!

I am SO glad you're here because today, my girl Christine & I are BACK & we're chatting about 29029 Everesting.

As you're pressing play on this episode, Christine & I are on our way to Utah to climb Snowbasin Mountain! This is a BANANAS endurance challenge where we're ascending the mountain 13 times & by the end of the 36 hours we WILL have climbed the equivalent of Mt Everest (elevation wise).

Now, before you get turned off & you think, "this has nothing to do with me, I don't care about climbing a mountain or an endurance challenge," I want you to stop & think about the challenges you've faced, & how you've overcome them.

Chances are, even if you didn't fully realize it or embrace it at the time, you had a community supporting you & a plan to tackle that challenge.

Today's episode is all about how we're tackling this challenge of 29029 Everesting as well as the motivation BEHIND signing up for this crazy task!

Join us as we talk about our thoughts, fears & excitement leading up to this event!

We had so much fun recording this episode, & we hope you enjoy it as well!

At Elevate Podcasting, we - my friend Christine & I - help women ELEVATE their minds, podcasts & lives through empowerment & community. If you're a podcaster & are looking to ELEVATE to your podcast, head over to our Instagram page - @elevate.podcasting to see what the women of Elevate are achieving, & then fill out the application to be a part of our next cohort at https://www.elevatepodcasting.net/

Also, if you're looking to process life changes, are over checking off the societal boxes, loving an addict, or anything in between, I'd LOVE to chat with you about my Life Coaching services! Having a non-biased third party in your life to help you process things is key & is something I am invested in both for my personal growth & my clients' growth. To learn more, you can head to my website: https://www.meredithcoviello.com/home or reach out to me on Instagram @meredith.coviello

Episode 84: We survived Italy! Takeaways from Two Weeks Abroad with Ryan

Wed, 10 Aug 2022 00:00:00 -0400

Hey friend!

Back in July Ryan & I came on here & shared our pre-Italy vacation thoughts about being together for 2 weeks straight, 6 1/2 months in our relationship.

We've been home for almost a month, & man, was it the best trip ever! We learned so much about each other, how we work as a couple - & most importantly as a team; & it gave us the green light to move in together!

Yes, lots of big things happening up in my world, but let's be clear -- none of this is to brag. This episode in particular is to show you that there is always a messy middle & there is ALWAYS something to learn about yourself, your partner (romantic or platonic) & the world around you.

Ryan & I went to Italy with the intention of seeing how we work together outside of our comfortable environments & to see if we could see ourselves living together. Take a listen to today's episode to hear what we learned, some of the crazy memories we made & so much more.

As always, head over to @meredith.coviello on Instagram to let me know what you think! I'm so grateful for you!

At Elevate Podcasting, we - my friend Christine & I - help women ELEVATE their minds, podcasts & lives through empowerment & community. If you're a podcaster & are looking to ELEVATE to your podcast, head over to our Instagram page - @elevate.podcasting to see what the women of Elevate are achieving, & then fill out the application to be a part of our next cohort at https://www.elevatepodcasting.net/

Also, if you're looking to process life changes, are over checking off the societal boxes, loving an addict, or anything in between, I'd LOVE to chat with you about my Life Coaching services! Having a non-biased third party in your life to help you process things is key & is something I am invested in both for my personal growth & my clients' growth. To learn more, you can head to my website: https://www.meredithcoviello.com/home or reach out to me on Instagram @meredith.coviello

Episode 83: EARN THE VIEW! ELEVATE is OPEN & Christine & I chat about the inspo behind it!

Wed, 03 Aug 2022 00:00:00 -0400

Hey friend!

I am SO glad you're here because today, my girl Christine & I are chatting about ELEVATE -- our podcasting mastermind!

Now, before you get turned off & you think, "this has nothing to do with me, I don't even have a podcast" press pause on that narrative & keep listening. While we may be chatting about ELEVATE & podcasting, we're really focused on the inspiration behind ELEVATE -- the need for accountability & community.

Join us as we talk about WHY accountability & community are SO important to our individual growth!

We had so much fun recording this episode, & we hope you enjoy it as well!

At Elevate Podcasting, we - my friend Christine & I - help women ELEVATE their minds, podcasts & lives through empowerment & community. If you're a podcaster & are looking to ELEVATE to your podcast, head over to our Instagram page - @elevate.podcasting to see what the women of Elevate are achieving, & then fill out the application to be a part of our next cohort at https://www.elevatepodcasting.net/

Also, if you're looking to process life changes, are over checking off the societal boxes, loving an addict, or anything in between, I'd LOVE to chat with you about my Life Coaching services! Having a non-biased third party in your life to help you process things is key & is something I am invested in both for my personal growth & my clients' growth. To learn more, you can head to my website: https://www.meredithcoviello.com/home or reach out to me on Instagram @meredith.coviello

Episode 82: No one has it all figured out -- & anyone who claims to is full of sh!t

Wed, 27 Jul 2022 00:00:00 -0400

Hey friend!

It feels like it's been forever since I sat in my closet & chatted with you even though we didn't miss a beat when I was in Italy; but we're back!

Eventually I will share all of the good stories & things from Italy, but I wanted to come back & immediately speak on a topic that keeps coming up: "everyone has it all figured out!"

I can't even count the number of people I have spoken with lately who have uttered some version of the above phrase, "so & so has it all figured out, & I'm just over here feeling like a mess."

Girl, I need you to take a second & STOP! Why?
Because NO ONE, & I mean NO ONE has it all figured out; & anyone who tells you they do is full of shit! #sorrynotsorry

In today's episode we dive deep into this topic & how we can combat those thoughts that make us feel less then.

Here are 3 ways you can move yourself forward, celebrate where you are & stop believing that everyone else has it all figured out:
1) set small manageable goals
2) take a break from social media
3) celebrate where you've been

I cannot wait to hear what you think about today's episode! Let me know over on Instagram @meredith.coviello

At Elevate Podcasting, we - my friend Christine & I - help women ELEVATE their minds, podcasts & lives through empowerment & community. If you're a podcaster & are looking to ELEVATE to your podcast, head over to our Instagram page - @elevate.podcasting to see what the women of Elevate are achieving, & then sign up for more information about our next cohort at https://www.elevatepodcasting.net/

Also, if you're looking to process life changes, are over checking off the societal boxes, loving an addict, or anything in between, I'd LOVE to chat with you about my Life Coaching services! Having a non-biased third party in your life to help you process things is key & is something I am invested in both for my personal growth & my clients' growth. To learn more, you can head to my website: https://www.meredithcoviello.com/home or reach out to me on Instagram @meredith.coviello

Episode 81: ADHD & Addiction - an INTERVIEW with Kristina Ellis

Wed, 20 Jul 2022 05:00:00 -0400

Please note: Kristina & I are NOT licensed therapists, social workers, or any other health worker. We are two women who are sharing our experiences & the research we have conducted on both topics.

Additionally, we will be talking about addiction throughout the episode, so please exercise cautions & boundaries while listening.

Hey friend! Welcome back!

We are continuing the interview train with my good friend, Kristina Ellis! Kristina is the host of the incredible show, The NBD Podcast, & she BACK on Sweat & Reflect to chat about ADHD & addiction, her new workbook: The Daily Check-In & so much more!

One of the things that I love about Kristina is her ability to be raw, real & humorous no matter the topic of conversation. In a world where everything is often so serious & people are afraid to truly be who they are, Kristina is showing us that owning your truth & being your authentic self is the key to living an abundant life.

Press play on this episode & come along with us as we talk about some of the connections between ADHD & addiction, getting treatment (IE therapy), & so much more.

I am so grateful you are here! In order to connect with Kristina, you can find her on Instagram @thenbdpodcast.

You can also get YOUR copy of The Daily Check-In here: https://linktr.ee/thenbdpodcast

As promised at the start of the episode, head over to https://www.gutpersonal.com/quiz, take their comprehensive gut health quiz & then use SWEATANDREFLECT10 for a discount! The Miracle Worker is my FAVE!

Also, if you're looking to process life changes, loving an addict, or anything in between, I'd LOVE to chat with you about my Life Coaching services! Having a non-biased third party in your life to help you process things is key & is something I am invested in both for my personal growth & my clients' growth. To learn more, you can head to my website: https://www.meredithcoviello.com/home or reach out to me on Instagram @meredith.coviello

Episode 80: A Journey of Growth & Healing - as individuals & as a couple - Meredith & Ryan & Italy

Wed, 13 Jul 2022 05:00:00 -0400

Hey friend!

As you're pressing play, Ryan & I are in our second week of our Italian travels! We decided to come on & give a little insight as to how this two-week trip came about, in addition to what this trip means to us - both as individuals & as a couple.

Ryan has always been a travel bug & once Covid restrictions had been lifted he was booking flights.

As for me, I've never done a trip like this with someone outside of the traditional checked-box - the honeymoon. I've never spent this much 1:1 time with someone (no work, no friends, no pets, no parents to interrupt), & I've never thought I'd be doing this type of traveling, well ever.

For me, this trip is to take a pause, regroup, do a lot of self-reflection, but mainly I'm excited ot see how a change in scenery will help me expand. It's been a few crazy years of loss, change, & growth, & I am ready to continue on my healing journey.

We cannot wait to see what Italy has in store, again for us as a couple & as individuals.
Take a listen, & then head over to my Instagram @meredith.coviello to see how the trip is going!

At Elevate Podcasting, we - my friend Christine & I - help women ELEVATE their minds, podcasts & lives through empowerment & community. If you're a podcaster & are looking to ELEVATE to your podcast, head over to our Instagram page - @elevate.podcasting to see what the women of Elevate are achieving, & then sign up for more information about our next cohort at https://www.elevatepodcasting.net/

Also, if you're looking to process life changes, are over checking off the societal boxes, loving an addict, or anything in between, I'd LOVE to chat with you about my Life Coaching services! Having a non-biased third party in your life to help you process things is key & is something I am invested in both for my personal growth & my clients' growth. To learn more, you can head to my website: https://www.meredithcoviello.com/home or reach out to me on Instagram @meredith.coviello

Episode 79: "I Got 99 Coping Skills & Being a Bitch Ain't One" -- INTERVIEW with Lindsey Konchar, MSW

Wed, 06 Jul 2022 05:00:00 -0400

Hey friend! Welcome back!

Today we are back on the interview train & I am so excited to be chatting with Lindsey Konchar - a social worker, mama, AND author!

We have so much fun chatting about her new book: I Got 99 Coping Skills & Being a B!tch Ain't One which is officially OUT!
Lindsey & I cover everything from her inspiration for the book, the growing need/push for therapy, & so much more.

Chatting with Lindsey is like sitting at your favorite bar or coffee shop & just chatting about all of the things while you're sipping on your favorite beverage. Lindsey's approach to mental health, her willingness to discuss ways to support your mental health & just the FIRE that comes through Lindsey as she discusses mental health is truly remarkable.

Lindsey is absolutely positively standing in her power, standing in her authenticity & giving back to her community in ways that are indescribable.

I cannot wait for you to listen, connect & then grab your own copy of I Got 99 Coping Skills & Being a B!tch Ain't One.

To connect with Lindsey head to:
Instagram @copingwithlindsey

To get a copy of her BOOK head to:
https://view.flodesk.com/pages/62ba59ffbed963e901bc6db0

As promised at the start of the episode, head over to https://www.gutpersonal.com/quiz, take their comprehensive gut health quiz & then use SWEATANDREFLECT10 for a discount! The Miracle Worker is my FAVE!

Also, if you're looking to process life changes, loving an addict, or anything in between, I'd LOVE to chat with you about my Life Coaching services! Having a non-biased third party in your life to help you process things is key & is something I am invested in both for my personal growth & my clients' growth. To learn more, you can head to my website: https://www.meredithcoviello.com/home or reach out to me on Instagram @meredith.coviello

Episode 78: A Birthday Reflection - The 3 Lessons I've Learned in my 33rd year of life

Wed, 29 Jun 2022 05:00:00 -0400

Hey friend! Welcome back!

On today's episode I am reflecting on some of the lessons I've learned in my 33rd year of life. Yes friends, today, June 29, is my 34th birthday & I am in an extra reflective mood.

For one thing, I am having some resistance to this birthday because I am definitely not where I thought I'd be by now...white picket fence & two babies, anyone? BUT I'm also the happiest I've ever been so in this case I must give it up to the Universe for guiding me.

Let's take a second to be extra clear - if I was turning 34 & had the white picket fence & two kids, that would be wonderful, but that is NOT my current path & that's okay.

I have no idea what the next trip around the sun will bring me, but here is what I know:
Over the past year I have learned the following (& I know these lessons are applicable to you):
1) to be yourself (no matter what)
2) own your truth
3) chart your own path

Maybe these three lessons sound the same, but here's the thing -- if I wasn't being myself, I wouldn't be owning my truth, which would mean I wouldn't be charting my own path, & after 32 years of living for everyone else, I KNEW something had to change in my 33rd year. & so here we are.

I am the happiest I've ever been,
I am absolutely being myself - & leaning into this more & more every day.
I am owning my truth even when it's scary to share/no one else wants to hear it.
I am charting my own path even though it looks different than a lot of other people's paths (in my immediate circle).

Today I turn 34 & as I head into this next trip around the sun, I plan on sticking to these three lessons even more!

As promised at the start of the episode, head over to https://www.gutpersonal.com/quiz, take their comprehensive gut health quiz & then use SWEATANDREFLECT10 for a discount! The Miracle Worker is my FAVE!

Also, if you're looking to process life changes, loving an addict, or anything in between, I'd LOVE to chat with you about my Life Coaching services! Having a non-biased third party in your life to help you process things is key & is something I am invested in both for my personal growth & my clients' growth. To learn more, you can head to my website: https://www.meredithcoviello.com/home or reach out to me on Instagram @meredith.coviello

Episode 77: Choose to be a Nautilus -- Expanding into New Chambers, Even When it's Hard

Wed, 22 Jun 2022 05:00:00 -0400

Hey friend! Today's episode is all about growth & expansion, & honestly, this episode was inspired by conversations I've had with clients & a very unlikely source: a sea creature called the Nautilus.

What the hell is a Nautilus you ask?

A Nautilus is "one of the oldest creatures known to survive in the earth's oceans. It is a symbol of nature's grace in growth, expansion & renewal. It is also a symbol of order amidst chaos as reflected in its spiral precision."

I mean chills! I don't know if I've ever resonated with something more!

As the Nautilus grows, it seals off its old chambers - our past - & moves into a larger chamber where it can continue to grow & expand! How cool is that?!

Throughout the episode we chat about our need to reflect on & acknowledge our past but also strive to expand & fill a new chamber.

It is some beautiful imagery (if I do say so myself) & I truly hope it resonates with you as it has with me.

Once you're done, head over to my Instagram & share your thoughts! I'd love to know if/what you connected with.

As promised at the start of the episode, head over to https://www.gutpersonal.com/quiz, take their comprehensive gut health quiz & then use SWEATANDREFLECT10 for a discount! The Miracle Worker is my FAVE!

Also, if you're looking to process life changes, loving an addict, or anything in between, I'd LOVE to chat with you about my Life Coaching services! Having a non-biased third party in your life to help you process things is key & is something I am invested in both for my personal growth & my clients' growth. To learn more, you can head to my website: https://www.meredithcoviello.com/home or reach out to me on Instagram @meredith.coviello

Episode 76: Hi! I'm Meredith Coviello. -- Why I decided to change my name 2 years after my husband's death

Wed, 15 Jun 2022 05:00:00 -0400

Hey friend!

Welcome back! On today's episode I'm continuing to take you on my grief & healing journey as I explain why I changed my name.

That's right. I am now Meredith Coviello.

The decision to remove my married name, Felice, was not made lightly.
It was not a decision that was made to disgrace Tim or to 'erase' our life together.

I decided to change my name because I am no longer Meredith Coviello Felice. That woman - that wife, who I was in that phase of life - is gone. That woman was forced to grow, change, & adapt in ways she never expected to & never thought possible.

I am also not the girl I was when my parents named me Meredith Rebecca Coviello. That girl has also grown, changed & adapted in ways she never could have dreamed of.

The CHOICE to change my name was mine alone.
It was a CHOICE that was made after a great deal of reflection & growth.

This CHOICE was made two years into my grief journey.
This CHOICE does not need to be justified, but as always, I like to keep this real, transparent & authentic with you.

Thank you for listening.
Thank you for being on this journey with me.

I am beyond grateful for you & your support, especially as I enter this new chapter of my life.

Press play on this episode & let me know what you think over on Instagram @meredith.coviello

Also! as promised at the start of the episode, head over to https://www.gutpersonal.com/quiz, take their comprehensive gut health quiz & then use SWEATANDREFLECT10 for a discount! The ultra-absorbable magnesium is a GAME CHANGER!

Episode 75: Healing Anxiety through Breathwork -- an INTERVIEW with Sarah Brackmann - Certified Breathwork Coach

Wed, 08 Jun 2022 05:00:00 -0400

Hey friend!

I am SO happy you're here because we are BACK on the interview train & I am SO excited to have this guest on today's show!

Sarah Brackmann is a certified Trauma Informed Breathwork Facilitator & is bringing us ALL of the information - including a 60 second breathwork practice - to today's episode!

Over the course of the episode we chat all things from "what is breathwork?" to "how does breathwork work?' to "what are the benefits of breathwork?"

Sarah goes into what led her to become a breathwork coach, how breathwork has helped her in her own journey & how breathwork can help YOU!

There are so many good nuggets of information & hype throughout the episode that I KNOW you will connect with!

Cannot wait to hear your thoughts on this interview!

Ways to connect with Sarah:
Her Intro to Breathwork Course is launching soon!
Instagram: @sarahbrackmann
Book a Discovery Call: https://linktr.ee/sarahbrackmann

Episode 74: Ryan & Meredith Break Down 'Love is Blind' & 'The Ultimatum'

Wed, 01 Jun 2022 05:00:00 -0400

Hey friend!

Welcome back to Sweat & Reflect!

On today's episode, Ryan & I break down our thoughts on Netflix's 'Love is Blind: Season 2' & 'The Ultimatum' aka quality trash tv at its finest.

FYI there will be some SPOILERS so if you plan on watching either show & don't want to know how the couples end up, come back to this episode later.

Why did we decide to spend time chatting about these two shows? Well, for one, some of you asked for this convo when I posted a poll on Instagram; two, watching these shows actually helped our relationship in some ways. I know! It's hard to believe, but we swear it helped if for no other reason than we realized what we didn't want in our relationship, & how we could work to not end up like them; & three, there's so much heartache in the world right now (& even on this podcast) that we figured let's have some fun.

We hope you get a laugh out of this episode, & if you have any of your own thoughts about these two shows, head over to Instagram & let us know what you think @meredith.coviello.felice

So grateful to have you here! xoxo

Episode 73: The Second Anniversary of Tim's Death & the Duality of Grief

Wed, 25 May 2022 05:00:00 -0400

Hey friend!

Thank you so much for being here!

On today's episode I'm taking you through the thoughts, feelings & experiences I had leading up to Tim's death anniversary, as well as the anniversary itself.

This is another raw & real episode as I am just sharing my experience & what I've been going through -- the messy middle; the highs & lows; & the moments that don't make sense & are hard to articulate.

We start by chatting about need to identify what your body is telling you. Your body remembers trauma - whatever level of trauma it was - & when you least expect it, your body responds to that traumatic memory long before your mind has any idea what's going on. For example, have you ever felt really down & then a few days later - in a moment of clarity - you remember that this week marks __________ (fill in the blank). That's because your body has remembered the trauma & hasn't fully realized that you are no longer living that trauma in real time. When this 'muscle memory' comes up, you have to identify how your body is responding.

Once you've identified what is happening in your body, it's time to fully feel your emotions. Laugh, cry, get so mad you have to punch a pillow. Whatever feelings are coming up, release them. As uncomfortable as you may feel crying - possibly again - over this event, it's what your body needs to process the experience. I released all of these emotions - & more - over the course of the last week, & it wasn't until I had identified what was going on in my body that I was fully able to release these emotions. I do suggest than when you do embrace your emotions, you do so in a safe space.

Finally, we chat about the duality of the loss & the emotions surrounding Tim's death. I didn't know how I was going to feel going into this week because grief never gets easier; however, this year had the added layer of processing my feelings while being in a new relationship. Ryan was truly wonderful over the course of the week - he let me cry, question; all of the things - butI couldn't help but feel a twinge of guilt that I was with this man on Tim's anniversary & the fact that this whole anniversary was too much for Ryan. *It wasn't too much for Ryan but my own insecurities, people pleasing tendencies that felt like it was.*

It's an episode full of thoughts, feelings & my honest, transparent experience. I hope that my transparency helps you & helps you find clarity in whatever season of life you find yourself in.

I am so grateful you are here. xoxo

Also! as promised at the start of the episode, head over to https://www.gutpersonal.com/quiz, take their comprehensive gut health quiz & then use SWEATANDREFLECT10 for a discount! The Rescue allergy medicine will leave you feeling clear & covered!

Episode 72: Flipping the Script - Ryan puts Meredith in the hot seat

Wed, 18 May 2022 00:00:00 -0400

Hey hey!

Today's episode has a different feel as I'm not the one guiding the conversation. Instead we have Ryan calling the shots & asking me the questions!

I'm not sure how I got myself in this situation, but none-the-less we had fun as Ryan asked me everything from the inspiration of this podcast, to my new program, Healing Her First.

I laughed, I sweated in all the weird places -- & honestly, I just enjoyed being interviewed! Sometimes as the host I am so focused on producing the content I forget to just be in the moment, but with Ryan asking the questions I was able to just be present & allow him to guide the conversation.

I hope you enjoy this interview as much as Ryan & I did!

If you resonate with this episode I'd love for you to share it with a friend or on social media so we can spread the word & help other women find the podcast.

& as always, if you have any questions or want to connect further, head over to Instagram @meredith.coviello.felice or via email at meredith@meredithcoviello.com.

So grateful for you!

Episode 71: How I Found Gratitude for Covid

Wed, 11 May 2022 00:00:00 -0400

Hey friend!

As always, thank you so much for being here! I also wanted to take a minute to thank you SO much for you love & support following last week's episode. I am so beyond grateful & if I could give each of you a hug, I would.

On this week's episode I'm doing something that some may think is crazy: I'm talking about how I found gratitude for Covid.

I know, it's crazy! A worldwide pandemic - one that kept me from being with my dying husband - & yet I'm grateful for it? Have I lost it?

No, I have not lost it.

Covid forever changed my life & it prevented me from being with Tim when he needed me most; however, following Tim's death, Covid helped me start my grief & healing process.

In this episode I'll break down how lockdown forced me to actually deal with my emotions & in turn, make me stronger. I'll also talk about how virtual races came to be a touchstone of my grief & healing journey as a result of Covid.

Press play, & let me know if this topic is helping you find gratitude in a dark time of your own life.

Also, my new program. Healing Her First: a woman's guide to supporting herself while loving an addict, is LIVE! It's a 4 week program for the woman who has lost herself in loving & supporting an addict. Over the course of the 4 weeks of working together, we will focus on how I can support you mentally, emotionally & physically. We will also seriously focus on how YOUR health & need for support is for your own growth & journey. Message me on Instagram @meredith.coviello.felice or email me at meredith@meredithcoviello.com for more information.

Episode 70: A Little More of My Truth - Why May will always be hard

Wed, 04 May 2022 00:00:00 -0400

Hey friend! Welcome back!

Before we get into it today, please know that there is a TRIGGER WARNING associated with this episode as we will be talking about addiction & death.

On today's episode I am breaking down the last few weeks of Tim's life from the initial diagnosis at Urgent Care to his final moments. It is definitely a lot of information, but after sharing this information with some of my closest friends, it became clear that this is a part of my story is worth sharing in an effort to continue to break down barriers & stigmas surrounding addiction.

This episode also highlights the incredible work done by the medical staffs at both Morristown Memorial & University Hospital who took wonderful care of Tim given the circumstances.

I so appreciate you listening. If you connect to this episode at all, please let me know via email or on Instagram so I can continue to serve you accordingly.

I also wanted to let you know that my new program: Healing Her First, a woman's guide to loving herself while loving an addict. Over the course of the 4 weeks of working together, we will focus on how I can support you mentally, emotionally & physically. We will also seriously focus on how YOUR health & need for support is for your own growth & journey. Message me on Instagram @meredith.coviello.felice or email me at meredith@meredithcoviello.com for more information.

So grateful for you!

Episode 69: Happy Birthday -- ONE YEAR of Sweat & Reflect!

Wed, 27 Apr 2022 05:00:00 -0400

Hey friend!

Oh. My. Goodness! I CANNOT believe it but yesterday, April 26, 2022, marked Sweat & Reflect's FIRST BIRTHDAY!! Eeeekkkk!!

At the start of last year, podcasting wasn't even a thought in my head & now, we're here celebrating this major milestone!

In honor of this birthday celebration, today's episode is all about reflecting on what I have learned over the past year of podcasting.

Here are the top 5 things (in no particular order) that I've learned & breakdown in today's episode:
1) be honest/own your truth
2) communication is powerful
3) freedom in being you
4) connection to self & community
5) I'm capable of things I didn't think I was capable of

I challenge you to do the same thing! Write down the top 5 things you've learned over the past year!

I have NO DOUBT you will be incredibly surprised by all you've accomplished & all that you're capable of. Once you've done this, head over to Instagram & share your lessons; I'd LOVE to hear them!

Also, I must say THANK YOU to each & every one of you who as listened & shared the podcast! We would not be here without you! SO grateful!

Two other quick things:
1) keep an eye out for the first birthday GIVEAWAY over on Instagram! One lucky winner will receive: a tub of my favorite Gut Personal product - the ultra absorbable magnesium, a gift card to a location of your choice & a free 1 hour life coaching session with me!
All you have to do is head over to my page on Instagram - @meredith.coviello.felice & follow the directions!

2) Also! as promised at the start of the episode, head over to https://www.gutpersonal.com/quiz, take their comprehensive gut health quiz & then use SWEATANDREFLECT10 for a discount! The Rescue allergy medicine will leave you feeling clear & covered!

Episode 68: Breaking Down Communication in a Relationship with Ryan

Wed, 20 Apr 2022 05:00:00 -0400

Hey friend!

You asked & we delivered! Ryan is on today's episode & we are chatting about COMMUNICATION in all forms: verbal, non-verbal, emotional, & physical.

Yes, we're newly into our relationship, #4months, but as a result of this newness we're able to share how we're communicating with one another & building a strong foundation for our relationship in real time.

Together, Ryan & I break down the benefits of truly knowing yourself & reflecting on your past experiences as you get into a new relationship. We've found that if you're open-minded & willing to do the work, your relationships will benefit immensely.

Another thing to keep in mind as you're focusing on communicating with your new special someone (or really anyone in your life), take a look at who you're surrounding yourself with. Are you with other couples who communicate effectively or one's that are snippy & always going after each other? (No judgement, I've been around & have been a part of the latter.)

Communication takes a lot of work, but guess what? You're beyond capable if you're open to it.

Press play on this episode & let us know what you think over on Instagram @meredith.coviello.felice

Also! as promised at the start of the episode, head over to https://www.gutpersonal.com/quiz, take their comprehensive gut health quiz & then use SWEATANDREFLECT10 for a discount! The Rescue allergy medicine will leave you feeling clear & covered!

Episode 67: Live a BIG Life

Wed, 13 Apr 2022 05:00:00 -0400

Hey friend!

Man, oh man am I JAZZED for today's topic!

My boss & I were having a conversation last week, & she said something that has stuck with me since. My boss told me she lives by & resonates with the motto: "live a big life", & DAMN, that really struck me!

Maybe you can relate to this, but I realized in that moment that I've been living a small life in that I've been living for others. I've made choices based on other people's opinions. I've said "no" to experiences out of fear & shame, but NO MORE!

We were meant to live big lives, my friend! & that can mean a whole host of things!

Maybe your big life consists of traveling, of motherhood, of climbing the corporate ladder, of taking that course, of getting that degree, of starting that podcast or training for that half marathon. Whatever keeps coming up for you is how you're meant to live your big life! So go do it!

Cannot wait to hear what you're going to do with your big life!

Press play on this episode & let me know what you think over on Instagram @meredith.coviello.felice

Also! as promised at the start of the episode, head over to https://www.gutpersonal.com/quiz, take their comprehensive gut health quiz & then use SWEATANDREFLECT10 for a discount! The ultra-absorbable magnesium is a GAME CHANGER!

Episode 66: Happiness Because of You

Wed, 06 Apr 2022 05:00:00 -0400

Hey friend!

Welcome to today's episode where we're chatting about HAPPINESS.

Why happiness you might ask? Well, this concept of happiness keeps coming up for me, especially as a widow.

This is a conversation I often have with myself:
"I'm the happiest I've ever been."
Two seconds later: "but what about Tim? Were you not happy with Tim? What would people say if they heard you say this?"

I'm here to set the record straight: I WAS happy with Tim & in no way do I regret any choices I made with Tim, but here's the thing: I truly am the happiest I've ever been RIGHT NOW even though Tim is gone.

Why?

Because Tim's death has taught me SO much leading me to appreciate live that much more. Plus I had a real light-bulb moment during this recording where I realized we SHOULD be striving to be the happiest we've ever been every day & with every new experience. I mean, isn't that the point?

Anyway, press play on this episode & let me know what you think over on Instagram @meredith.coviello.felice

Also! as promised at the start of the episode, head over to gutpersonal.com, take their gut health quiz & then use SWEATANDREFLECT10 for a discount! The ultra-absorbable magnesium is a GAME CHANGER!

Trailer: Welcome to Sweat & Reflect!

Tue, 05 Apr 2022 17:00:00 -0400

Welcome to the Sweat & Reflect Podcast!

Here we'll be chatting about all of the things, but most importantly, how life is happening FOR you, not to you!

We'll discuss everything from grief to quitting your job, to finding love again in this crazy world.

Join me whenever it works for you - these episodes are NOT episodic - & get ready to experience all forms of sweating & reflecting.

I'm so grateful you're here!

Episode 65: Knowing & Owning Your Triggers

Wed, 30 Mar 2022 05:00:00 -0400

Hey friend!

Today we're diving into something that I'm working through in real time: triggers.

I recorded this episode in real-time -- aka I was feeling & processing this whole experience as I was recording it.

Why did I choose to actively record this experience? Because I was having a major breakthrough & frankly, I knew being in a fully transparent state was going to be beneficial for BOTH of us.

I mean, if you can get really honest with yourself for a minute, ask yourself: what triggers me?

Is it your spouse's chewing?
Is it those nasty emails from your boss?
Is it the lack of communication with a certain family member?
Is it your kid's constant need to say, "mom"?
Is it a loved one's excessive drinking?

Whatever it is, we're ALL triggered (& to varying degrees), because *news flash* we're all human!

But here's what I've realized, the more we are able to IDENTIFY, ARTICULATE & PROCESS our triggers, the better off we'll be as humans, wives, sisters, friends, mothers, bosses & whatever other title we happen to be wearing at this moment.

Join me as I walk you through ways to identify your own triggers through my own experience.

We also chat about breath work & where the trigger shows up for you in your body.

This is such an important topic & I truly hope it resonates with you. If it does, hop on over to my Instagram @meredith.coviello.felice & let me know!

So beyond grateful for you!

Episode 64: Supporting Yourself While Loving an Addict - Therapy & Al-Anon

Wed, 23 Mar 2022 05:00:00 -0400

Hey friend!

Thank you for your continued love & support as I continue to open up & share my full story with you.

On today's episode we're chatting about the need to support yourself while loving an addict, & I'm specifically focusing on therapy & Al-Anon because I have had first hand experience with both.

For me, finding my therapist was a GAME CHANGER. It was (is) so nice taking an hour of my week to sit & let it all out to a non-biased, third party. So much inner work & self-reflection was done which ultimately helped me throughout my (continuous) grief journey. I highly recommend you get a therapist -- someone just for you.

One of the other prominent support systems is Al-Anon - a branch of AA that is for the family members who love an alcoholic. Al-Anon is a great organization, but as I talk about in the episode, it wasn't for me (which I explain).

At the end of the day though, it doesn't matter what your support system looks like as long as it feels good & works for YOU. Navigating this season of loving an addict is overwhelming & isolating, so don't make your support system more complicated than it needs to be.

If you have questions, or you're not sure which way to go, send me a message on Instagram @meredith.coviello.felice & I'll be happy to walk along side you.

If you're not ready to talk about it, here are some resources for you to start your support journey:

Finding a therapist: https://www.psychologytoday.com/us (how I found mine)
Google: Talkspace or Cerebral for tele-health therapy
or just Google "find a therapist near me"
Each therapist has a little bio & tells you what they specialize in

Al-Anon: https://al-anon.org/
You can go to their website, take a personalized quiz about what you're experiencing with your loved one, & then find virtual or in-person support groups

Episode 63: Owning Your Truth.

Wed, 16 Mar 2022 05:00:00 -0400

Hey friend!

First of all let me say thank you SO much for your kindness, for your love, for your support & for all of your messages in response to last week's episode.

I know this is a lot of information & is often hard to understand, but I hope that by sharing my story you feel comfortable in sharing your own story - the good, the bad, the ugly - with those who care about you most.

By no means do you have to share your story publicly like me, but I hope you know that there ARE people in your corner who love you, support you, & want to be there for you however they can.

In today's episode, I just want to encourage you to own your truth. Your past doesn't define you; it helped make you who you are.

Please know that I am here for you. I hope that by sharing my story you know that you are not alone.

If you find this episode helpful, please share it with a friend or let me know on Instagram @meredith.coviello.felice. I am so here for you.

Episode 62: My Full Truth. I am the widow of an alcoholic.

Wed, 09 Mar 2022 05:00:00 -0500

Hey friend.

Today's episode is my most vulnerable to date.
Today I share with you something only my closest friends & family know: I'm not just a widow.

I'm the widow of an alcoholic.

Throughout today's episode, I share with you what felt right to me in the moment. There are multiple (longer) pauses. There are moments of tears. There are moments of justification, but most importantly, there are countless moments of love & honesty.

Loving an addict is incredibly difficult; & I am choosing to share this part of my story now, not to defame, disgrace or minimize Tim or anyone else who struggles with an addiction, but because I know how isolating & shameful this journey can be.

I want to break this stigma, own my truth & help support others in the process.

Please know I am not a medical expert. I don't know all of the ins & outs of treating someone with an addiction, but what I do know is my experience, what I learned from it & how it has shaped me.

I will be sharing more of this story as time goes on because it has been one of the biggest things I have "sweat & reflected" over -- & continue to.

If you, or someone you love, loves an addict, know that you're not alone. It is my mission to support you, love you & guide you throughout this time.

I am here for you, & if my story & honesty can help even one person, then it'll all be worth it.

Sending you love.

Episode 61: INTERVIEW with Meghan Hurley-Powell - AUTHOR & Journaling badass

Wed, 02 Mar 2022 05:00:00 -0500

Hey friend!

I am SO excited because my girl, Dr. Meghan Hurley-Powell is BACK to talk about her new BOOK, The Power Within Her: Guide to Journaling!

Back in October (Episode 31), Meghan was on talking about the writing process, the development of her book & putting herself out there by calling her shot.

Now, the book is being RELEASED & friend, it is going to be a GAME CHANGER regardless of whether or not you're a journal-er. We talk all about the messy middle, being in a state of transition, calling your shot, journaling - duh! - & everything in between!

I hope you love this conversation as much as I do! I am so proud of Meghan & am beyond thankful that she is here sharing her gift with all of us!

Go listen, grab a copy of her book, & let us know what you think!

To connect with Meghan, visit her on Instagram @dr.meggymarie & to get access to all of things, visit https://linktr.ee/meggymarie

Episode 60 - QuickTalk: Is it a bad moment or a bad day?

Wed, 23 Feb 2022 05:00:00 -0500

Hey friend!

On today's QuickTalk we're chatting about something that I've had to practice in real-time this past week: is it a bad moment or a bad day?

I was bit by my dog Peanut on Thursday, & while I could have let this experience ruin the whole day, I CHOSE not to. Instead, I felt all the feels WHILE finding time to smile & be thankful that Peanut & I are okay.

Yes, there are times in life where we're just going to have a really shitty day start to finish, but I have to ask -- does that have to be the case any time you're met with resistance or negativity?

For example, does that negative conversation with your boss have to taint the entire day, OR can you be pissed off, vent to a friend & then do something FUN?

There's always a reason to smile.

There's always a way to feel two opposing feelings simultaneously, but what it comes down to is are you letting those emotions dictate a bad moment or day?

Let me know your thoughts over on Instagram! So grateful for you!

Episode 59: INTERVIEW with Emma Nell Glass - Human Design Expert & Aligned Business Coach

Wed, 16 Feb 2022 05:00:00 -0500

Hey hey!

In today's episode, we're chatting with Emma Nell Glass - founder & CEO of LuxeLeadership & an expert on Human Design!

Emma is an incredible human who helps women tap into their highest selves through Human Design in order to obtain the lives that they not only want but deserve.

Not sure what Human Design is? Emma explains what Human Design is while also breaking down the five different types of Human Design.

Since I was introduced to Human Design I have been on a quest to be in full alignment with my highest self, & this conversation with Emma just reiterated the importance of understanding my Human Design, but also the overwhelming possibilities available to me when full alignment is achieved.

I have no doubt that you are going to be captivated by Emma & all that she has to share & offer on today's episode!

Interested in the basics of your Human Design?
Start here: https://www.myhumandesign.com/get-your-chart/

Want to connect with Emma? (Obvi you do!)
On Instagram: @luxeleadership_
Her website: msha.ke/luxeleadership

Episode 58: Dating After Loss - Ryan's Perspective

Wed, 09 Feb 2022 05:00:00 -0500

Hey friend!

Welcome back to today's episode which just happens to be part 2 of last week's episode - Dating After Loss.

Today, we're chatting with Ryan & getting his perspective on dating someone (aka me) after loss.

Dating is tricky in general, but add in a loss like mine & it turns out there is a whole host of other emotions, conversations & things to navigate. In my case, we're navigating pictures of Tim in my home, working through thoughts & feelings of Tim & my behaviors in that relationship versus who I am now with Ryan, & everything in between.

Relationships aren't easy, period, but luckily, when both parties are open to communicating, navigating all of the things becomes a little easier.

Press play to hear how Ryan is handling dating a widow, & what we're doing to process all of the things in real-time.

& if you vibe with today's episode I'd love for you to share it with a friend OR leave a review so other people can connect to this podcast.

So grateful for you!

Episode 57: Dating After Loss - Meredith's Perspective

Wed, 02 Feb 2022 05:00:00 -0500

Hey friend!

Happy February! I can't even believe it's already February, but woo! let's freaking go!

Today I want to chat with you about dating after loss -- or maybe for you it's just taking a step forward after loss. No matter where you are in your life, I know it's often hard to take that first step - especially if you have everyone else's thoughts & feelings infiltrating your own; but let me tell you: you are so beyond capable of taking that first step.

In today's episode I break this down for you by using my own current experience - dating - & how I'm navigating this new season despite all of the thoughts & feelings of those who love me.

It's hard putting yourself back out there but if you OWN you are; if you are AUTHENTICALLY YOU in every situation; if you stand FIRMLY in who you are & where you've been, the Universe will send you what you need & deserve.

How do I know this? I'm living proof.

Once you've listened to today's episode, head over to Instagram @meredith.coviello.felice & let me know what you think! I'd love to know if this resonated with you.

Episode 56: An Exciting Announcement - My New Program: A Guide to Healing

Fri, 28 Jan 2022 05:00:00 -0500

Hey friend!

Super exciting news! Today's episode is all about my NEW program that is launching in February!

It's called A Guide to Healing, & it's for anyone who has experienced loss:

-loss of spouse
-loss of parent
-loss of child
-grief from fertility issues
-grief from divorce or separation
-loss of self: in career or motherhood
-loss of normalcy &/or self throughout the pandemic

Loss is a common thread for all of us, & together, through my community-based course, which consists of individualized components just for YOU, I will help you find purpose in your pain.

I am beyond excited about this launch! I know in my heart of hearts this program is going to change so many lives & I cannot wait to support you & stand by your side.

For updates & additional info, follow me @meredith.coviello.felice on Instagram!

Episode 55: You are the Sum of Who You Surround Yourself With

Wed, 26 Jan 2022 05:00:00 -0500

Hey friend!

I've been doing a lot of reflecting lately on how far I've come & how much farther I want to go in achieving my dreams & goals. One of the things I've been taking stock of is who I've been surrounding myself with: people who empower me, support me & encourage me to dream bigger!

After all, if you surround yourself with people who are going to help you level up, you will inevitably level up. But, if you let those around you dim your light, you'll let fear & doubt win out & girl friend, you were made for so. much. more.

Tune in to today's episode to get my take on those you surround yourself with & how you can continue to surround yourself with people who are going to build you up.

You got this, girl! & remember, when in doubt, know I've always got your back!

Episode 54: QuickTalk: 4 Tangible Steps to Staying on Track & Minimizing Overwhelm

Fri, 21 Jan 2022 05:00:00 -0500

Hey friend!

On today's QuickTalk I have four tangible steps to help you stay focused on your goals for 2022 while minimizing the overwhelm that may creep up in the process.

If you're anything like me, you came into 2022 ready to rock but then life got in the way & all of a sudden it's mid-January & you've had a moment of "oh my god! I haven't accomplished anything!"

First of all , breathe! Second of all, press play on this episode to hear my tangible tips.

1) Identify where you're feeling depleted mentally, emotionally, physically &/or spiritually. (I suggest just focusing on one area).
2) Select 1 or 2 things you could do to elevate your energy in the area you identified in step 1.
3) What steps would you need to take to implement the thing you know would elevate your energy?
4) Give yourself grace. You're not going to accomplish every goal over night, nor should you expect to.

Just breathe & follow these steps. I promise the overwhelm will dissipate & you will feel that "go for it!" vibe you felt when the clock struck midnight on New Years Eve.

Remember, friend, this is a marathon, not a sprint. You're still going to grow & evolve this year. I promise.

Head over to Instagram & let me know what you think of today's episode @meredith.coviello.felice

Episode 53: Meet Ryan, Plus a Look at Dating in Your 20s vs. Your 30s

Wed, 19 Jan 2022 05:00:00 -0500

Hey friend!

I am so excited that you're here for today's episode because you get to meet Ryan! If you listened to episode 49, you know that I recently started dating & as a result, I've been doing extra reflecting on where I am & where I've been.

Lucky for me, Ryan is also extra reflective & so we decided to combine forces & chat with you about dating in your 20s versus your 30s.

It is an extra real episode as we awkwardly laugh, take an extra second to think about things & support one another through Ryan's very first podcast interview ever.

I cannot wait to hear what you think! & if you want to hear more from Ryan, let me know! I have no doubt I can persuade him to come back on.

So grateful to be on this journey with you. Until next time, I'll see you over @meredith.coviello.felice

Episode 52: Grief is Not Linear

Fri, 14 Jan 2022 05:00:00 -0500

Hey friend!

Today's episode is real raw as I share the latest twists & turns of my grief journey.

This is very much a stream of consciousness episode where I share what it's been like welcoming someone new into my life as I continue to navigate the loss of Tim, cleaning out my storage unit & mentally preparing for this new year.

I also spend a good chunk of the episode reminding you that however, you're feeling here & now is NORMAL. Grief is NOT linear no matter what anyone else says; no matter how long you've been on this journey.

However you are feeling here & now is beyond acceptable, so give yourself grace; feel how you want to feel; & just be.

Remember that no matter what:
1) you've survived & now you can start to thrive in conjunction with the pain
2) you are strong.
3) you are capable.
4) you are loved.

I am always here for you. xoxo

Episode 51: INTERVIEW with Dania Micala - Tech Influencer & Beautiful Human

Wed, 12 Jan 2022 05:00:00 -0500

Hey friend!

Oh. My. Goodness! I just have to say it -- this interview is INCREDIBLE! I asked Dania Micala to come on to talk about how she's taking the tech world by storm & providing a voice for the underrepresented groups in tech -- women, Latinas, etc. -- but WOW!

This interview became so much more as we explored energetics, pivoting, calling your shot & reflecting back on how far we've come since our college days. We also chat about the setbacks we've experienced personally, & how we're growing despite the setbacks.

I CANNOT wait for you to listen & hear all of the wisdom & love that this beautiful human provides.

& because I know you'll just want to connect with Dania as much as you can, you can follow her here:

Instagram: @daniamicala
Twitter: twitter.com/daniamicala/

Episode 50: Don't Get So Overwhelmed You Forget to Be in the Moment

Fri, 07 Jan 2022 05:00:00 -0500

Hey friend!

We've been chatting a lot about the start of the new year & everything that comes with: high vibes, major goals, filling up our calendars, etc.

But here's the thing, we can't forget to appreciate the SMALL moments & to BE present.

Yes, the trips we have planned, the events we know we'll be attending & everything in between are important & are fun to look forward to, but the moments surrounding those key dates are JUST as important as the quiet, unplanned moments.

This year don't forget to enjoy the moments snuggling on the couch with your significant other; sharing laughs with your best friends; celebrating the end of the week with your family. These moments may never make your Instagram top 9, but they will live on in your memories.

I'm so grateful for you, friend!

Episode 49: Stop Waiting for the Perfect Time

Wed, 05 Jan 2022 05:00:00 -0500

Hey friend!

Happy 2022! Eek! We are kicking off the New Year with some hard truths & exciting announcements.

Today we're chatting about the reminder that the Universe/Source/God/Higher Power recently sent me: Stop Waiting for the Perfect Time!

Back in November, I made a decision about my future that I was going to put into motion in March, once I moved out of my parents' house. I put together a precise timeline & checklist & started to retreat back to old habits.

Welp, joke's on me...& you have to listen to the episode to find out why.

Stop waiting for the perfect time. Stop falling back into old habits that don't serve you.

Trust that everything is always working out for you even when you least expect it.

So grateful that you're here! Let's rock 2022!

Episode 48: QuickTalk: Happy New Year!

Fri, 31 Dec 2021 05:00:00 -0500

Hey friend!

Happy New Year! I just wanted to pop in real quick to wish you & your loved ones a very Happy New Year!

I know the past few years have been crazy, but I KNOW 2022 is going to be magical for all of us!

You deserve light & love my friend. I hope you know that.

Enjoy today's QuickTalk. Enjoy time with your loved ones. I'll see you in 2022! xoxo

Episode 47: Mindset Tips for 2022

Wed, 29 Dec 2021 05:00:00 -0500

Hey hey!

I can't even believe it's the last week of 2021, so in the spirit of things, I thought we'd take a few minutes to chat about our mindset for 2022.

Yupp, no doubt the past 2 years have been insane. We've been run ragged & have experienced a whole host of ups & downs but guess what? Every day is a new gift & every year is a fresh start!

I don't know about you but I just know 2022 is going to be a big year & so to help keep the positive feelings coming, let's chat about what we can do to support our mindset as we head into this new year.

I cannot wait to hear what you think! Please share your goals & mindset for 2022 with me over at @meredith.coviello.felice

I am so thankful for you! Let's crush these last few days of 2021 & start 2022 off strong!

Episode 46: QuickTalk: Be Present

Fri, 24 Dec 2021 05:00:00 -0500

Hey friend!

I know you are super busy right now, running around with your last-minute shopping & family celebrations, but I had to take a few minutes to remind you of the following: be present.

Even though this is a crazy season & things may not be going as planned, take a second to slow down, really feel your breath & maybe even close your eyes. Allow a moment of calm to surround you. Take a second to just be in the moment.

Yes, things may be chaotic but you have this one moment; this one instance to take it all in & be grateful. Don't sell yourself short, my friend. Allow yourself to be & to breathe.

Wishing you & yours a very merry holiday season. xoxo

Episode 45: The Power of a Vision Board

Wed, 22 Dec 2021 05:00:00 -0500

Hey friend!

I am so excited that you're here because today we're chatting about the power of vision boards! I know, I know -- vision boards may not be your thing -- but let me tell you, vision boards are a game changer!

2021 was the first year I ever committed to making a vision board & I cannot believe the impact it had on my year.

Throughout the episode, I take you through 3 tactical tips for putting together your vision board so that you can head into 2022 feeling centered & confident.

I'd love to see what you come up with, so don't hesitate to share it with me @meredith.coviello.felice

Let's do this thing!

Episode 44: QuickTalk: Celebrate How Far You've Come

Fri, 17 Dec 2021 05:00:00 -0500

Hey friend!

On today's QuickTalk, we're taking time to CELEBRATE! Yes, as we count down to the end of 2021, I want you to take the time to CELEBRATE how far you've come this year!

Every moment may not have been perfect. Hell, you may even feel like you haven't accomplished much, but I PROMISE you have accomplished way more than you even realize!

I am SO proud of you & all you've accomplished!

Episode 43: INTERVIEW with Toni Marinucci - Registered Dietitian & Author

Wed, 15 Dec 2021 05:00:00 -0500

Hey friend!

On today's episode, I have the pleasure of speaking with Toni Marinucci, a Registered Dietician & the author of Once Upon a Diet.
Toni is witty, honest & just a joy to speak with, & her book is BOMB! I couldn't put it down.

One of the things that I know you will connect to is the comparison Toni draws between our relationships with our bodies & our relationships with our significant others. It is a fascinating comparison, that honestly, I still haven't gotten over!

Throughout both the interview & her book, Toni makes you feel like you're reaching major breakthroughs, all while making you laugh as you flashback to growing up in the 1990s/2000s.

Her book is everything that we've needed, especially in a society where physical beauty is often put above everything else.

Press play to learn, laugh & feel REALLY good about who you are in your own skin!

You can connect with Toni:
on Instagram @tips_with_toni

To enter her book giveaway, fill out the following form:
https://tonimarinucci.typeform.com/freebook

Episode 42 - What's Your Word for 2022?

Fri, 10 Dec 2021 05:00:00 -0500

Hey friend! I'm in a really reflective mood so today we're chatting about our words for 2022.

If you've never done this before, all you do is pick a word or phrase that you want your new year to embody & well, that's it.

From there you use that word as motivation & a guide for the decisions you make in the new year. 2021 was the first time I selected a word & WOW! did that word take on a life of its own in the very best way.

Press play for more details & guidance.

I can't wait to hear what you think!

Episode 41: INTERVIEW with Corinne Angelica - Holistic Nutritionist, Mind Your Hormones Creator & All-around Wonderful Human

Wed, 08 Dec 2021 05:00:00 -0500

Hey friend!

I am SO excited that you're here because we're chatting with Corinne Angelica - a board-certified holistic nutritionist, Podcast Host, & all-around wonderful human. Corinne is EXTREMELY knowledgeable about all things hormones, periods & promotes living a life where you CELEBRATE your body.

Since Corinne & I have connected, I have learned how to CELEBRATE my body, how to LISTEN to my body & honestly, embrace the POWER of the female body; & honestly, my life will never be the same.

We also spend some time chatting about conceiving & how we, as women, can support our bodies to welcome & house a baby.

Did I mention talking to Corinne leaves you feeling like you can take on the world?

I'm just obsessed with her -- & even Peanut was if you could hear her whining -- & I know you will be too following this conversation!

To connect with Corinne, you can find her on Instagram @corinneangelica & via her podcast: Mind Your Hormones (wherever you stream podcasts!).

Free gift from Corinne: Text "FREE" to 516-430-5144

Episode 40: Goal Setting & 29029

Fri, 03 Dec 2021 05:00:00 -0500

Hey friend!

Today we're looking ahead to 2022 & one thing that I'm SUPER excited for which is 29029. What is 29029 you ask? Oh, just a crazy experience where I will assent a mountain in Utah 13 times which will be the equivalent of climbing Mt. Everest.

Say what?! Never in my wildest dreams did I ever think that I would do something like this, but here we are! 2022 is going to be SO good, I can feel it, & this experience will just be the cherry on top.

We also spend some time chatting about the goals YOU can set for yourself for 2022. You are capable of ANYTHING you put your mind to, girlfriend, so what's it going to be?

Head over to Instagram to share your goals with me @meredith.coviello.felice You got this!!!

Episode 39: INTERVIEW with Kacia Fitzgerald & Seena Ghetmiri - Two Incredible Humans Who are Sharing All. Things.

Wed, 01 Dec 2021 05:00:00 -0500

Hey friend! We are kicking off the month of December with an interview with two people who have had a massive impact on me, my healing & my growth this year.

If you follow me on social media, you know I love shouting out my girl, Kacia & her podcast - the EmpowerHER Podcast - & her awesome fiancee Seena. They are couple goals, business goals & true goals for calling your shot & living your best life because we only have this one opportunity.

Today we're chatting all things relationships, business, calling your shot & just enjoying this life we've been given.

I CANNOT wait for you to listen! Please leave a review or shout this out on Instagram!

To connect with any of us:
Kacia & her company, Shegoes:
@kacia.fitzgerald
@shegoes.company

Seena:
@seena.ghetmiri

Me:
@meredith.coviello.felice

Episode 38: Quick Talk: Find a Reason to be Grateful

Fri, 26 Nov 2021 05:00:00 -0500

Hey friend!

Happy Thanksgiving! I hope you had a wonderful day celebrating turkey day with family, friends & lots of yummy food!

Today, it's a quick talk which means a short episode where we're focusing on finding the good & a reason to be grateful, even when it feels really hard to do so.

I hope you take a few minutes today to find things to be grateful for - big or small - & take time for you this long weekend.

Until next time, lots of love.

Episode 37: 7 Weeks Left in 2021 -- What are you going to do with it?

Wed, 24 Nov 2021 05:00:00 -0500

Hey friend!

We have 7 weeks left in 2021! Can you even believe it?!
When in the heck did that happen?

Today we're chatting about all of the ways we can maximize & enjoy the last few weeks of the year.

You don't have to set lofty goals, but I really want you to think about how you want to feel going into 2022, & then start to implement behaviors NOW that will serve you the minute the clock strikes 12 AM on New Years Day.

Can't wait to hear how you're going to spend the last 7 weeks over on Instagram @meredith.c.felice Let's freaking go!

Episode 36: Soulmates & Red (Taylor's Version)

Fri, 19 Nov 2021 05:00:00 -0500

Hey, there friend! Today's episode is probably one the most vulnerable episodes I've done in some ways - & that's saying a lot given the other topics I've discussed here.

I will say, if you're not a TSwift fan, don't skip it just based on the title because I really want to know what you think about soulmates.

Do you believe in this idea of soulmates?
Do you believe you can have more than one soulmate?
Can you be your own soulmate?

I can't wait to hear what you think! Meet me over @meredith.coviello.felice on Instagram so we can chat about this!

Episode 35: Everything is Always Working Out FOR You

Wed, 17 Nov 2021 05:00:00 -0500

Hey friend! Today it's just you & me! It feels like it's been forever since we just sat down & chatted, so today, I wanted to take a few minutes & just share something that's been on my heart.

If you've been here for a while - on this podcast or with me on Instagram - you know I've really come to adopt the belief that 'everything is always happening for you.' I'm not sure where I first heard this phrase, but I must say that in the past year, I have truly come to find, & believe that everything actually is always working out for you.

I know, I know -- how can I say this given my husband died, right? I mean, what kind of person am I?!, but once you press play, you'll see how I've managed to take this tragedy & find the light in it while honoring my late husband.

I can't wait to hear what you think, so please, leave a review or head over to Instagram @meredith.coviello.felice & let me know what you think.

I'm so very grateful to have you here.

Episode 34: INTERVIEW with Bridgitte Carroll - Founder of The Gut Fix & Gut Personal

Wed, 10 Nov 2021 05:00:00 -0500

Hey friend! Welcome back! I have such a treat for you!

Today I'm chatting with Bridgitte Carroll, a registered dietitian, entrepreneur, business mentor & all-around lovely individual! Bridgitte is super knowledgeable about all things gut health & her passion for helping women feel their best is crystal clear in all that she says & does.

Press play to hear all about Bridgitte's new focus: Gut Personal which drops TOMORROW, 11/11/2021! We chat about her journey from becoming an RD to creating this female-owned & operated supplement brand that will help you fight the bloat & feel your very best!

Perhaps the best part of this conversation is that you'll leave feeling like a badass who is capable of doing anything you set your mind to because Bridgitte leaves you feeling like ANYTHING is possible, & frankly, who doesn't want those vibes?!

To connect with Bridgitte more -- & for real, you'll want to connect with her on ALL platforms after this conversation -- you can follow her:

@wellbybridgitte
@gut.personal
@the.gut.fix

AND we have an extra special treat for you, especially if you're trying to heal your gut, go to: https://www.gutpersonal.com/, take the test & order supplements that will HELP you!

Extra best part, use my code SWEATANDREFLECT10 for 10% off your order!

Episode 33: INTERVIEW with Ashley Cardin - Badass Nurse, Podcaster & Boundary Setter

Wed, 03 Nov 2021 05:00:00 -0400

Hey friend! Welcome back!

Today we are chatting with Ashley Cardin - a badass nurse, podcaster, community builder & boundary setter - about how we as a society can support nurses at this time, & how we can learn to set boundaries in our own lives.

Ashley is the real deal. While she doesn't sugarcoat anything, you leave a conversation with her feeling empowered, & frankly, what more could you ask for in both a person, friend & mentor?

Did I mention Ashley's podcast, The Nursing Co-op is ranked #13 out of 20 for the TOP nursing podcasts of 2021?! I'm sorry what?! That's freaking amazing!

Do yourself a favor, stop what you're doing & press play now!

Ways to connect with Ashley:
on Insta: @ashley_nursingcoop
The Nursing Co-op Podcast (wherever you listen to your podcasts)

& if you're a nurse looking for community: https://www.facebook.com/groups/nursingcoop/?ref=share

Top Nursing Podcasts accolades:
https://www.toprntobsn.com/best-nursing-podcasts/

Episode 32 - INTERVIEW: On a Mission to Protect & Serve with Katherine Boyle

Wed, 27 Oct 2021 05:00:00 -0400

Hey friend! I am so excited that you're here for today's interview.
*Quick note* - at the time of this recording the event we reference was scheduled for November. Since the recording of this episode, the event has been rescheduled for December 12, 2021.

Katherine is a badass who is making major moves to create a community for police officers after accomplishing her career goals in the fashion world by 27! (Say what?!)

Katherine is now focused on really giving back to a group of people she knows very well - she comes from a long line of police officers - in a way that is meaningful to their mental & emotional health.

Take a listen to hear Katherine explain the motivation behind her community, the event she is hosting in support of police officers in December, as well as how she's been navigating all of the twists & turns that come with being a human who is chasing more!

Again, please note the event for the Courageous Ones is now December 12 (12/12/2021).

To support Katherine's mission to support those who protect & serve, check out the links below:
Website: www.thecourageousones.com (private, active and retired law enforcement only)
Instagram: @thecourageous.ones
Event Details:
12/12/21, 9AM at No Bull Training in Lower Moreland Township
Eventbrite: https://www.eventbrite.com/e/the-courageous-ones-bootcamp-hosted-by-no-bull-training-tickets-171569989457
Facebook Event: https://fb.me/e/1qNfxhgdA
FB Group: www.facebook.com/groups/thecourageousonessupport/ (private but for anyone to join)
https://www.bonfire.com/the-courageous-ones/

Episode 31: INTERVIEW with Meghan Hurley Powell - Professor & Journaler Extraordinaire

Wed, 20 Oct 2021 05:00:00 -0400

Hey friend! Today I have an incredible interview for you with Meghan Hurley Powell, a college professor, podcaster, author, & just all-around fantastic human! (I also firmly believe we're cut from the same cloth!)

The excitement is REAL throughout the episode as we chat about American Girl dolls, journaling, her upcoming BOOK, writing in general, Gilmore Girls, English Literature -- really just all of the things that two book nerds love to discuss!

Also, do yourself a favor & head over to Meghan's podcast - The Power Within Her - as she brings you joy & tangible tips for going after your goals while finding & standing in your power!

To connect with Meghan find her on Instagram @drmeggymarie or through her podcast - The Power Within Her - https://www.meggymarie.com/

& don't forget to share this episode with a girl friend & tag us on Instagram @meredith.coviello.felice Enjoy!

Episode 30: Quick Talk: Book Review - YouTurn by Ashley Stahl

Fri, 15 Oct 2021 05:00:00 -0400

Hey friend! Welcome back to today's Quick Talk. Normally I reserve these Quick Talk's for discussions I've had with women throughout the week regarding mindset, life coaching, etc. but I just HAD to bring you a book review on YouTurn by Ashley Stahl.

I started this book before I retired from teaching & restarted it in September & WOAH! The revelations, the insights, the personal growth that Ashley provides throughout this book is BOMB! So so good!

Take a listen to my review & then do yourself a favor & buy the book (or at the very least hop over to Ashley's podcast).

Ways to connect with Ashley & find YouTurn:
𝙔𝙊𝙐 𝙏𝙐𝙍𝙉:𝙂𝙚𝙩 𝙐𝙣𝙨𝙩𝙪𝙘𝙠,𝘿𝙞𝙨𝙘𝙤𝙫𝙚𝙧 𝙔𝙤𝙪𝙧 𝘿𝙞𝙧𝙚𝙘𝙩𝙞𝙤𝙣,𝘿𝙚𝙨𝙞𝙜𝙣 𝙔𝙤𝙪𝙧 𝘿𝙧𝙚𝙖𝙢 𝘾𝙖𝙧𝙚𝙚𝙧 (https://www.amazon.com/You-Turn-Unstuck-Discover-Direction/dp/1950665690/ref=sr_1_1?dchild=1&keywords=you+turn+by+ashley+stahl&qid=1633880655&sr=8-1)

Ashley's Podcast: https://www.instagram.com/YouTurnPodcast/ https://podcasts.apple.com/us/podcast/you-turn-podcast-w-ashley-stahl/id1382321276

Episode 29: INTERVIEW with Kristina Ellis - Creator of The NBD Podcast

Wed, 13 Oct 2021 05:00:00 -0400

Hey friend! I'm so happy you're here because I have another awesome interview for you! Today we're chatting with Kristina Ellis, the creator of the NBD podcast, major Taylor Swift & Harry Potter fan, & all around awesome human being.

Throughout this episode we talk about Kristina's road to being diagnosed with ADHD at 32 & how she is adding to the world wide conversation about mental health. We also discuss her upcoming 1/2 Marathon, & of course, we end the convo with a little breakdown of Taylor Swift's upcoming album release & all of the surrounding conspiracy theories.

As always, if you connect with this episode be sure to share it with a friend, tag me on Instagram @meredith.coviello.felice and/or leave a review wherever you stream this podcast!

Connect with Kristina on Instagram @thenbdpodcast
or wherever you listen to podcasts: https://linktr.ee/thenbdpodcast

Episode 28: INTERVIEW with Cristina Nicolau & Mindful Embodiment

Wed, 06 Oct 2021 05:00:00 -0400

Hey friend!

I am so excited that you're here today because I am chatting with Cristina Nicolau. Cristina is an incredible woman who has not only started her own business, Mindful Embodiment but is helping people connect with their minds and bodies through movement and self-reflection.

Her calm and empowering nature leaves you feeling whole, content, and ready to take on your day!

I am thrilled to connect you to her & I just know you'll connect with her on so many levels.

To connect with Cristina you can find her @mindful_embodiment and https://mindful-embodiment.com/. You will NOT be disappointed!

Episode 27: Quick Talk: Celebrate the Small Wins

Fri, 01 Oct 2021 05:00:00 -0400

Hey friend! Welcome back!

On today's Quick Talk we are jumping right into celebrating the small wins. Yupp, you read that right! We're focusing on how we should be celebrating ourselves EVERY DAY -- from getting up in the morning without snoozing our alarms, to eating that damn vegetable, to setting a boundary.

It doesn't matter what you're celebrating as long as you're taking the time to celebrate yourself.

Yes, the big celebrations are fun & Insta worthy, but what about your friend who just started a new job in a field that aligns with her? Or what about celebrating lifting heavier weights in your workout?

Again, it doesn't matter what you celebrate, just take the time to celebrate ALL of the wins!

After you listen, hop over to Instagram & tag me in your celebration @meredith.coviello.felice. Let's celebrate!

Episode 26: INTERVIEW with Belle Smith - Founder & Creator of Episode

Wed, 29 Sep 2021 05:00:00 -0400

Hey friend! I'm so excited that you're here because today we're talking with the founder & creator of Episode Boutique, Belle! Belle is an early 20 something who is crushing the online boutique market with her store Episode.

Belle's brand is all about helping women feel comfortable, confident & empowered in every look!

Belle walks us through the inspiration behind her brand, how she picks her products, & even gives us some tips & tricks for getting some top brands & styles at affordable prices -- no wholesale permits required.

It's a fun, honest conversation about going after what you want no matter what!

To learn more about Episode & get a first look at Belle's products, hop on to Instagram:
@shopepisode
@shopepisodebts

Episode 25: The Great Resignation

Wed, 22 Sep 2021 05:00:00 -0400

Hey friend! Today we're talking about The Great Resignation.

Have you taken any time to reflect on how the past 18+ months have impacted you?
Have you noticed a resistance in any areas of your life?
Have you found alignment in your career and/or family life since the start of Covid?

Still not sure what I'm talking about & why I'm asking you all of these questions? Press play on today's episode as we discuss how we got here & why the Great Resignation is expanding.

& for those of you who truly enjoy statistics, take a look at the articles I reference in today's episode.

As always, I love your feedback & stories, so reach out to me on Insta @meredith.coviello.felice to dig deeper/share your takeaways about today's topic.

Harvard Business Review: https://hbr.org/2021/09/who-is-driving-the-great-resignation

NPR: https://www.npr.org/2021/06/24/1007914455/as-the-pandemic-recedes-millions-of-workers-are-saying-i-quit

Forbes: https://www.forbes.com/sites/jasonwingard/2021/09/02/the-great-resignation-why-gen-z-is-leaving-the-workforce-in-drovesand-what-to-do-about-it/?sh=6fd45ecf5f87

Episode 24: Quick Talk: What is life coaching?

Fri, 17 Sep 2021 05:00:00 -0400

Hey hey! On today's Quick Talk I am giving you a peek into life coaching: what it is, how it's different from therapy, and why I love it!

If you've been curious as to what life coaching is, today's episode is specifically for you. I absolutely love this coaching space and all that it provides me & my clients!

I'd love to hear your takeaways about today's episode so shoot me a DM & let's chat all things life coaching!

So grateful you're here!

Episode 23 - What can I accomplish in 172 days?

Wed, 15 Sep 2021 05:00:00 -0400

Hey hey! I'm so excited you're here because today I'm taking you back to January 2021 which is when I asked myself "what can I accomplish in 172 days?" When I asked myself this question I unknowingly changed my mindset which led me to where I am today.

We'll also take some time to reflect on 9/11 & how days like this can significantly impact who we are & the women we become.

Now, I need something from you: DM me on Instagram @meredith.coviello.felice & let me know what you plan to accomplish in 172 days. (For reference, when this episode drops, 172 days from now is March 6, 2022).

Let's freaking go!!!

Episode 22: Fill Your Cup First

Wed, 08 Sep 2021 05:00:00 -0400

Hey hey! I'm so glad you're here because today we're talking about filling your cup first. As women we often put the needs of others before ourselves, and while that is totally normal - especially if you're a nurturer like me - that way of life is not sustainable. If you, my friend, want to be your highest self and truly give to those around you, fill YOUR cup first!

Tag me on Instagram @meredith.coviello.felice and let me know how you are going to fill your cup!

Episode 21: Quick Talk: Start Small

Fri, 03 Sep 2021 05:00:00 -0400

Hey friend! In today's quick tip, I am talking about starting small as we head into a new season! Instead of getting overwhelmed by all of the things you want to accomplish now that you're back to a more structured schedule, pick one thing and start there.

Maybe that means you're only committing to drinking enough water a day (half of your body weight in ounces) or committing to 20 minutes of movement a day.

It doesn't matter what small step you take as long as you take one! You're not going to accomplish all of your goals today, so pick one that feels good for you right now.

You can do this! Need some additional inspo? My goal is to get up with my alarm.

Tag me on Insta - @meredith.coviello.felice - with your small step! I'm so grateful for you.

Episode 20: "If you had one year left to live"

Wed, 01 Sep 2021 05:00:00 -0400

Hey friend! Eek -- I am SO excited that you're here this week because I have some BIG news to share with you! This is news that's been sitting on my heart for a while & I am finally in a place to share it with you.

Any guesses?!

Press play to find out what this announcement is, how I came to this decision & how this question: "if you had one year left to live, how would you spend it?" can also change your life & move you forward.

So grateful you're here!

Episode 19: INTERVIEW with Ashley Callister - How to Love Your Body

Wed, 25 Aug 2021 05:00:00 -0400

Hey friend! I am so excited that you are here today because I'm chatting with a new friend - Ashley Callister - who is a fellow IIN grad, health coach & an all-around amazing individual! Ashley's mission is to help you learn about your body & in turn, learn to love your body! Ashley provides you with 5 key steps to learning to love your body. The best part is they are tangible steps that can be implemented today. Ashley drops some major truth bombs that the world needs to hear right now about how we treat our bodies!
It was an absolute pleasure having Ashley on the show & I KNOW you are going to vibe with everything that she has to say.

If you resonate with today's episode, we'd love it if you shared it on social or with a girlfriend that can really benefit from this message.

I am so grateful for you!

Ways to connect with Ashley:
Instagram: @ashleyraehealth
Website: backtobasicshealthcoaching.com

Episode 18: Quick Talk: You're Allowed to Change

Fri, 20 Aug 2021 05:00:00 -0400

Hey friend! Welcome to our first official Quick Talk where we chat about topics that I've recently had with clients and friends. Today we're talking about being allowed to change -- especially as women. I do not care if you're 16, 25, 35, 45, or 100, you are allowed to change your mind, your interests -- anything you want -- to become the most authentic version of you!

If you jive with this episode, jump into my DMs at @meredith.coviello.felice, and let's chat!

You don't need my permission to change, but if you need a little support, you got it!

Episode 17: INTERVIEW: If/When with Rachel Grae

Wed, 18 Aug 2021 05:00:00 -0400

Hey friend! I am BEYOND excited for today's interview with Rachel Grae! Rachel is an up & coming singer/songwriter, and just happens to be my former student. Today Rachel & I chat about making the mindset shift to move you from idea to reality while throwing your timeline out the window.

Despite the fact I was her teacher, Rachel is dropping all of the knowledge & teaching me SO much about life & going after what you want!

This interview is a full-circle moment for me & I am beyond honored to have Rachel on my show!

Ways to connect with Rachel & stream here music:
Instagram: @rachel.grae
TikTok: rachelgrae
YouTube: Rachel Grae https://www.youtube.com/c/RachelGrae/featured
Music: https://lnk.rachelgrae.com/livedittwice
Spotify: https://open.spotify.com/artist/0ekCwZGQUkAISV1h48jlHn

Songs: "Bad Timing"; "Lived It Twice"

Episode 16: I Love My Therapist

Wed, 11 Aug 2021 05:00:00 -0400

Hey friend! This week we're talking about therapy! I chat about my experience, as well as my thoughts/feelings about therapy (I LOVE it if you couldn't tell). I also discuss Lori Gottlieb's "Maybe You Should Talk to Someone" which is written from Lori's perspective as a therapist AND a patient. It's a brilliant book and I suggest you read it ASAP! Can't wait to hear your thoughts about this episode!

Let's connect: @Meredith.coviello.felice -- for both chats about books, therapy, and my 1:1 coaching option!

Link to book: https://www.amazon.com/Maybe-You-Should-Talk-Someone/dp/1328662055/ref=pd_lpo_1?pd_rd_i=1328662055&psc=1

Episode 15: 1:1 Coaching Session Takeaways

Fri, 06 Aug 2021 05:00:00 -0400

Hey hey! It's official! I'm coming at you TWICE a week now. Are you pumped?! Because I am. SO. EXCITED! Every week I'm going to add another episode where I highlight a takeaway/idea from my 1:1 coaching sessions that I know will also be beneficial to YOU! After all, anytime I can get you to reflect, you know I'm going to! So incredibly excited for the chance to chat with you twice a week! Head over to @meredith.coviello.felice on Instagram and let's connect! Can't wait to hear what you think!

Episode 14: Trusting Ourselves

Wed, 04 Aug 2021 05:00:00 -0400

Hey friend! I am so pumped to be talking to you about trusting ourselves. I know, this is a topic that we may not openly talk about because as women we have a tendency to trust everyone else before ourselves, but guess what? We don't need to feel that way any longer. You, my friend, are so trustworthy, and if you don't believe me, just look at all that you've accomplished at this point in your life. Go on, I dare ya!

Episode 13: Why I Chose to Freeze My Eggs & What This Process Looks Like

Wed, 28 Jul 2021 05:00:00 -0400

Hey friend! As always, welcome back! I am so pumped you are here, especially since today we're chatting about something that has been on your minds: freezing your eggs. Join me as I walk you through my decision to freeze my eggs and give you an "inside look" as to what freezing your eggs entails. Shout out to the fabulous staff at RMA https://rmanetwork.com/ and their guidance through this process. I can't wait to hear your thoughts on this episode! DM me @meredith.coviello.felice on Instagram and let's keep this conversation going.

Episode 12: Give Yourself Grace

Wed, 21 Jul 2021 03:00:00 -0400

Hey friend! This week we're talking about one of my go-to phrases: "Give Yourself Grace." If you listened to last week's episode you know that my whole routine was flipped on its head with the death of my grandmother. This week I'm giving you some tangible tips for navigating a tough season, especially when your normal routine is thrown off. Give yourself grace, girlfriend! It's just a season, not a lifetime.

Episode 11: Feel All of the Feels

Wed, 14 Jul 2021 05:00:00 -0400

Hi friend! Welcome back! This week we're talking about something that I am experiencing in real-time that I think is super important: feeling all of your feels - as they are - without apologizing. Too often I'm seeing and experiencing people apologizing for laughing during a moment of sadness when there's no need for an apology. You are free to feel without qualifying or apologizing.

How do you handle simultaneous and/or contrasting emotions? Do you let the feelings flow or do you find yourself apologizing? Let me know @meredith.coviello.felice on Instagram.

Episode 10: The Power of a Positive Mindset

Wed, 07 Jul 2021 05:00:00 -0400

Hey friend! I'm so happy you're here today so we can chat about the power of a positive mindset. If you're anything like me you've had moments or phases when you thought: "BS on that!" After reading The Indigo Girl by Natasha Boyd and A House in the Sky by Amanda Lindhout & Sara Corbett, plus doing a lot of work on myself, I've come to truly understand how powerful the mind is if we look for the good! So let's get to it!

Following this episode, let me know what you're grateful for on Instagram at @meredith.coviello.felice! I'd also love it if you left a review to help other women find this episode and remind them of the strength of a positive mindset.

Episode 9: Start Where You Are

Wed, 30 Jun 2021 21:00:00 -0400

Hey, hey, hey! Welcome back! Today I want to talk about something that has been on my heart. If you're anything like me, you've definitely felt like you should be somewhere else in your life by now. For me, in my dream world, I knew (in my teens) that by age 33 I'd have it ALL together - fully embracing my roles as wife and mother. But that's not what happened. I'm living with my parents, a widow, and without children. The dream, the vision, the firm belief I had looked nothing like what my reality is actually embodying today. So how do we navigate the seemingly vast disconnect between the two? Let's talk about it... with lots of love and lots of grace.

Episode 8: INTERVIEW: The Mother Wound

Wed, 23 Jun 2021 04:54:39 -0400

Hey hey hey! Welcome back! Today we're joined by Emily Fenger! I'm so excited for you to hear all of the knowledge she has to share with us today!

Emily Fenger: https://www.mindfulmamasintegrativewellness.com/
@mindfulmamaswellness_
@meredith.coviello.felice (switched back to my name from @sweat.and.reflect)

Episode 7: A Medium, Meredith & Tim

Wed, 16 Jun 2021 07:52:46 -0400

Hey, hey, hey, welcome back to Sweat & Reflect. I'm so happy to have you! Today is something that you've been asking me about since I posted about it on my Instagram. If you haven't seen it, I met with a medium. And it was WILD. So, today I'm sharing all about that experience with you!

Episode 6: Master Your Morning Tips

Wed, 09 Jun 2021 05:00:00 -0400

Hey hey hey! Welcome back - I'm so stoked you're here with me! I had a special request to talk about today's topic - mastering your mornings! So in this episode, I'm breaking down my top tips for either starting a morning routine or helping you master your morning routine!

Follow me for more!
@Sweat.and.Reflect

Links mentioned!
The Miracle Morning by Hal Elrod - https://miraclemorning.com/

Episode 5: Working Through the Limiting Beliefs

Wed, 02 Jun 2021 05:00:00 -0400

What is a limiting belief? A Limiting belief is a false belief that prevents us from pursuing our goals and desires. We may have created it ourselves or adopted it as our own by hearing it from others. Either way, they GOTTA GO because we have goals to achieve, dreams to chase, and lives to change! So in this episode, I'm going to be giving you some tools to work through the limiting beliefs that we have in our lives!

Episode 4: Grief Journey: Your Words Matter

Wed, 26 May 2021 05:00:00 -0400

Hey friend! I'm happy that you're here with me! Today we're going to dive deeper into one of the most prominent facets of my life right now. Grief. Specifically, the things people say to us when it comes to grief. And how we can navigate the feelings that come up when we feel like people who are talking to us have the best of intentions but have NO idea what we are actually going through. Let's dive in!

Episode 3: Take the Damn Day!

Wed, 19 May 2021 05:00:00 -0400

Hey friend! I'm thrilled you're here with me today! In this episode, I'll be talking about our need to take the damn day, what that means, and how it can look in our day to day lives!

Let's connect on Instagram! @Sweat.and.Reflect

Episode 2: How did they LIVE? Dealing with Grief

Wed, 12 May 2021 05:00:00 -0400

Hey friend! Have you ever gotten that unexpected emotional punch straight to the gut? I've been there. I know the rollercoaster of grief all too well. Death is never easy. Ever. Expected or unexpected, it sucks. It takes our breath away. And I want to take this moment to remind you that your life is PRECIOUS! Savor it. Bask in it. Enjoy it! Each breath we take is a gift!

Let's connect on Instagram! @Sweat.and.Reflect

Episode 1: Hey there! Welcome to Sweat & Reflect!

Mon, 26 Apr 2021 18:49:42 -0400

Oh! My! Goodness! Hey there friend, welcome to the FIRST episode of Sweat & Reflect! I'm so excited that you're here with me. Today is the easy one, right? I'm here to tell you my story, why I started this podcast, who it's for, and what YOU can expect from future episodes. Let's go!