In this last episode of 2025, I am thinking about how none of us actually know what we are doing - maybe that bursts your bubble, or maybe that helps you feel a sense of relief - either way, it's the truth of being human. 

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This week, I’m exploring a question that’s been on my mind lately: What if the outcome is better than you can imagine? I share how fear and over-preparing can limit what’s possible — not just for us, but for the people we lead. When we approach challenges with “anticipatory hope,” we create space for creativity, growth, and unexpected success. I’ll offer reflections and journaling prompts to help you lead — and live — with a little more openness to life’s good surprises.

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When you’re tired, even simple decisions can feel impossible. In this episode, I talk about what happens when leaders are depleted and start giving unclear or avoidant direction—not because they don’t care, but because they’re out of fuel. You’ll learn how to notice the early signs of burnout, what to do to recharge before you hit empty, and how to lead with more honesty and compassion when your tank is low.

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 In this episode, I talk about what it really means to feel disappointed as a leader—and why avoiding that emotion can actually hold us back from our biggest impact. I share a personal story about losing a dream coaching job and how anger often masks disappointment. You’ll learn how allowing yourself to feel disappointment can lead to more wholehearted, joyful leadership. 

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In this episode, I share a story about getting lost after cheering on a friend’s marathon—and realizing I had turned around just three blocks too soon. It reminded me how often we do the same thing in our work and goals, giving up right before the finish line. I talk about how to slow down, check your guideposts, and notice when you might be closer than you think.

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 Fall is the perfect time to reset—this episode shares why reflection matters, how to re-envision who you want to be, and an invitation to join me for a retreat in Bordeaux to step into your next chapter. Drop an email at info@jenfreycoaching.com if you are interested, or check it out here:

Harvest Your Horizons: Women's Bordeaux Retreat

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We all experience stress, but sometimes we need new tools to deal with it. Here are the 3 tips that bring me out of feeling overwhelmed so I can be productive again.

GETMO — good enough to move on. Not slacking, not careless—just smart prioritization so you’re not wasting energy on diminishing returns.

Speak in rough draft — not sloppy, but authentic and present. Grace for yourself and others.

Borrow a future perspective — not dismissing everything, but adjusting your level of worry so the small stuff stays small.

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 In this episode, I talk about the trap so many leaders fall into—tying our self-worth to our performance. I share stories and metaphors to show why our value as humans is unlimited and not defined by grades, reviews, or feedback. You’ll learn how to separate your identity from your output so you can lead with more confidence, resilience, and authenticity. 

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I explore how our environments quietly shape the way we think, act, and lead—often more than we realize. From popcorn studies to hospital huddles, I’ll show you how subtle cues in your workplace culture and even your physical space condition behavior, for better or worse. You’ll walk away with practical ways to disrupt old patterns and create an environment that truly supports accountability, creativity, and well-being.

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 Have you ever felt like you’re walking through a storm without any protection? In this episode, I share how I use the umbrella metaphor to stay grounded during times of change—protecting my energy, leaning on my support system, and staying connected to my core values. I’ll walk you through practical tools, personal stories, and reflection prompts to help you hold your umbrella and lead through the storm with calm and clarity. 

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I share how obstacles aren’t roadblocks—they’re opportunities to grow as a leader. I’ll show you how to tackle challenges with confidence, build team resilience, and turn every obstacle into a chance to level up.

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Mental rehearsal isn’t just for athletes—it’s a powerful tool leaders can use to prepare for success. Studies show that visualization activates the same neural pathways as physical practice, meaning your brain doesn’t fully distinguish between what’s imagined and what’s real. By rehearsing not just what could go wrong, but vividly picturing yourself succeeding, you train your mind to show up with more confidence and clarity in the moments that matter most.

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After months of training and mental rehearsal, I finally hit a big gym goal: a chin-up. But instead of celebrating, the first words out of my mouth were, “Does that count?” In this episode, I share what that moment taught me about visualization, deciding ahead of time, and why relying on other people’s approval can chip away at our confidence and authenticity.

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In this episode, we’re diving into why difficult conversations at work feel so hard—and how leaders can get better at having them. Using insights from neuroscience and practical strategies, you’ll learn how to prepare, stay calm, communicate clearly, and follow up in a way that builds trust and accountability.

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 As a leader, it’s easy to fall into the comparison trap — measuring your success against other people, jobs, or roles instead of staying focused on what matters most to you. Comparison can be useful when it sparks growth, but it becomes toxic when it drains your energy, causes you to doubt your path, and pulls you out of alignment with your purpose. The antidote is noticing when it’s happening, coming back to your own definition of success, and building from there. 

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 If you’ve ever ended the day with a glass of wine, a bag of chips, or a doom-scroll session and still felt stressed — you’re not alone. In this episode, we’re talking about why our usual coping strategies might not be working and what to do instead. You’ll learn the difference between numbing and resetting, how to recognize your stress signals earlier, and simple tools that actually help you feel better — long term. 

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Jen shares a real-life story about how her brain jumped to the wrong conclusion and what she did to stay grounded in the moment. She offers practical tools to help you stop believing everything your brain tells you—like noticing your physical response, questioning your thoughts, and getting curious instead of making assumptions.

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Jen normalizes imposter syndrome by sharing common thoughts high-achievers struggle with and why it’s so prevalent—even among the most successful. She offers practical strategies to recognize the inner script behind imposter feelings, question its truth, and move forward with self-trust and curiosity instead of self-doubt.

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Jen explores a question so many people are struggling with - should I stay or should I go? Learn why it feels difficult to make a decision, 3 important questions to ask yourself and 2 new ways to gain insight. Jen ends the episode reminding listeners that they always have choices, even when the decision is tough. 

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Jen dives into the uncomfortable but powerful experience of a vulnerability hangover—that self-doubt and regret that creeps in after you've put yourself out there in a big way. Instead of seeing it as a problem, we explore why it’s actually a sign of growth and courageous leadership. You’ll learn how to navigate the discomfort, resist the urge to backpedal, and trust that your authenticity is making a bigger impact than you realize.

Key Takeaways:

1. A vulnerability hangover isn’t a sign you did something wrong—it’s a sign you took a meaningful risk.
2. Resist the urge to downplay or undo your vulnerability—trust that it was valuable.
3. Self-compassion and perspective will help you move through the discomfort and grow as a leader.

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In this episode, Jen explores peak experiences—those rare, transformative moments that bring clarity, joy, and connection. She shares some of her own unforgettable moments in nature and leadership, along with tips on how you can intentionally create more of these powerful experiences in your life. Tune in for inspiration on stepping outside your comfort zone and embracing meaningful moments that shape who you are.

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Jen explores how past experiences shape our self-trust and how leaders can rebuild it. Key takeaways include: 

1. Self-trust is not about perfection.

2.  Leadership is hard! A high level of self-trust can make it easier.

3. Practice keeping small promises to yourself to strengthen self-trust.

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In this episode, we explore the power of emotions and how avoiding or resisting them can hold us back in both personal and professional life. Key takeaways: 

1. Feelings are simply bodily sensations, and learning to tolerate them gives us more control. 

2. Ignoring emotions doesn’t make them disappear—they surface in unhelpful ways, impacting our decisions and relationships. 

3. Curiosity can help us navigate difficult emotions, creating space for growth, new perspectives, and better leadership.

Research from the Vertical Development Institute: The Way OUT Is THROUGH: Contrasting Emotions and Vertical Development - Vertical Development Institute

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Leadership isn’t just about authority or personal success—it’s about serving others and making a meaningful impact. Early in my career, I mistakenly believed leadership was about control, but I’ve since learned that true leadership requires self-awareness, purpose, and daily commitment.

Key Takeaways:

1. Leadership is a daily choice—how you show up affects those around you.
2. Know your why—having a clear purpose makes leadership more impactful and sustainable.
3. It’s not about you—great leaders focus on serving and empowering others.

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Jen explores how overthinking keeps us stuck in indecision and how making faster choices leads to greater clarity and confidence. 

Key takeaways: 

1) Indecision is still a decision—often one that keeps us from growth

2) We don’t find clarity by waiting; we find it by deciding

3) Trusting ourselves to act is the key to moving forward

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Jen tackles the common leadership challenge of dealing with resistance to change. Instead of focusing on changing others, we explore how self-awareness and curiosity can help leaders model adaptability and guide their teams through transitions. By recognizing our own resistance and addressing hidden priorities, we create the conditions for smoother change.

Key Takeaways:

• Resistance to change is natural and often stems from unseen priorities (Kegan & Lahey’s “Immunity to Change” concept).
• Leaders must first examine their own resistance before guiding their teams.
• Asking “What am I worried might happen?” helps uncover fears and lead with curiosity.

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We explore how to stay calm during times of change by learning to hold on loosely—balancing care and commitment without gripping too tightly to outcomes we can’t control.

3 Key Takeaways:

1. Control vs. Surrender – Trying to control everything creates frustration and suffering, but holding on loosely allows for adaptability and peace.
2. Navigating Ambiguity – Growth requires moving through uncertainty, not avoiding it, and developing the ability to embrace change with curiosity.
3. The Power of Non-Attachment – Letting go of rigid expectations opens up new possibilities and helps us stay present, flexible, and calm in the midst of chaos.

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Jen explores why so many people feel the need to care less about work and how this often stems from frustration, burnout, or a lack of balance. She examines the deeper reasons behind overworking—whether it’s tied to identity, avoidance, or bad habits—and offers actionable steps to help you create more intentional and fulfilling lives.

Key Takeaways:

1. Work and Identity: Jen discusses how tying your identity solely to your job can lead to burnout and why investing in other areas of life is essential for balance.
2. Avoidance Patterns: She highlights how overworking can be a way to avoid personal challenges and explains the importance of addressing the root causes of avoidance.
3. Breaking Habits: Jen offers practical advice on breaking the cycle of overworking, encouraging you to visualize small, intentional changes to regain control of their time.

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Jen explores the question, "Am I too empathetic as a leader?" While empathy is essential for building strong relationships and supporting our teams, too much empathy can lead to emotional burnout and ineffective leadership. We discuss the concept of hyper-empathy and provide actionable tips on how to set healthy boundaries, communicate openly, and manage your emotional well-being as a leader.

Key Takeaways:

1. Empathy is about understanding and connecting with others’ emotions, but when taken to extremes (hyper-empathy), it can overwhelm you and affect your leadership effectiveness.
2. Setting healthy boundaries and practicing emotional regulation are essential to avoid burnout and maintain effective leadership.
3. To support your team effectively, have open conversations to understand their needs directly, rather than making assumptions about what they need.

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Summary:
Jen explores the game-changing skill of managing your mind. It’s about taking control of how you think and feel so external circumstances don’t dictate your day. Through relatable stories and practical insights, we uncover how this skill can transform your life.

Key Takeaways:

1. Managing your mind means choosing how you respond to challenges, not reacting on autopilot.
2. It empowers you to stay in control, make better decisions, and create emotions that serve you.
3. Practicing this skill boosts resilience, allowing you to navigate life’s unpredictability with ease.

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Jen looks ahead to 2025 with a focus on intentionally choosing both goals and how she is going to experience them. Jen shares her powerful mantra for the new year, “There is nothing to prove,” and considers how this mindset might change the way she shows up in 2025.

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Are you running through your workday on autopilot, feeling like you’re busy but not productive? In this episode, Jen explores how to show up with intention by setting clear priorities, creating supportive systems, and building habits that stick. By working with intention, you’ll reduce overwhelm, make better decisions, and align your daily actions with your bigger goals.

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This episode explores the foundation of effective leadership: learning to lead yourself first. Jen asks three key questions to assess your self-leadership:
1. Are you taking 100% responsibility?
2. Can you trust your word to yourself?
3. Would you want to work for you? 
By starting with self-leadership, you create the foundation to inspire and lead others with authenticity and integrity. 

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Navigating tough conversations with family during the holidays can be challenging, but it’s also an opportunity to show up as the person you want to be. In this episode, Jen shares reflections, stories, and a simple three-step game plan to approach these moments with empathy, clear boundaries, and self-compassion. The goal isn’t to change minds—it’s to stay open-hearted and aligned with who you truly are. 

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 In this episode, we’re tackling the sneaky limiting beliefs that hold us back and why, as your coach and leader, I can’t let you fight for them. You’ll learn why it’s so easy to defend your limits, how to challenge and reframe them, and ways to help your team break through their own barriers. If you’re ready to shift from “I can’t” to “What if I could?”, this one’s for you! 

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We all know the importance of getting good sleep, but most adults continue to struggle to get the recommended amount of 7 - 8 hours of sleep each night. Small changes in mindset and routine can make a big difference in how you rest and feel. 

Getting better sleep is possible with some fresh strategies: 
- take mini-breaks during the day to avoid “revenge bedtime procrastination”
- redirect your mind if it starts racing in the night
- avoid stressing over one rough night
- “fake it till you make it” by learning to pretend to sleep

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I promise, this episode is not about politics, but rather a reminder that the people you are working with (and the people you serve) may be experiencing heightened emotions around today's election. It may not be your most productive work week and that's ok - instead, I encourage you to focus on what you do have in common and maintaining a high level of respect and professionalism. 

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So many leaders are taking better care of their vehicles than they are of themselves! We know we need to fuel our cars in order for them to run and we know we need regular maintenance in order for better performance - but most of us do not do this for ourselves! Three essentials for leader "maintenance" are:
1. getting 7+ hours of sleep to avoid burnout
2. fueling regularly with nutritious food for sustained energy
3. taking time for true, unplugged rest to refresh mentally and emotionally
 
Remember, taking care of yourself is essential for leading others effectively. 

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Every leader goes through challenging situations - it's part of the job description!  Jen discusses how leaders can stay positive in order to keep their teams moving forward.

• Staying positive as a leader means focusing on what you can control now while offering hope for the future. 
• It’s essential for leaders to process their own emotions so they can show up authentically for their teams.
• Difficult times are inevitable, but they also offer opportunities for growth. 

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Are you solving the right challenge with the right solution? Many of us—and our teams—are actually facing adaptive challenges, but we are using technical solutions to solve them, resulting in frustration and ineffective teams. Key takeaways: 

1. Most corporate trainings focus on technical challenges, leaving leaders and teams unprepared to handle adaptive, mindset-based problems.
2. Adaptive challenges require personal growth and mindset shifts, not just external tools or processes.
3. Leaders can help their teams through adaptive challenges by starting small, asking deeper questions, and providing ongoing reflection and support.

4o

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Jen considers Kegan and Lahey’s Immunity to Change, a concept that reveals how hidden commitments and outdated beliefs keep us from making progress, even when we truly want to change. By identifying our unconscious assumptions and challenging them, we can unlock real growth. Key takeaways: 
1) Our hidden commitments often conflict with our conscious goals
2) It makes sense that our brain works against what we want in service of safety
3) Uncovering these beliefs helps us understand what's truly holding us back

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Jen explores the powerful concept of above the line and below the line mindsets, and how they shape our leadership and personal growth. Learn how to recognize when you're stuck in a fear-based mindset and how to shift toward curiosity, openness, and radical responsibility for lasting change. 

Key Takeaways:

1. Above-the-line mindsets foster growth, creativity, and connection, while below-the-line mindsets are rooted in fear and defensiveness.
2. Awareness and curiosity are the keys to shifting from below the line to above the line thinking.
3. As a leader, your mindset will determine if you and your team succeed or fail.

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Jen explores the shift from trying to be liked to focusing on liking others more. By genuinely finding what’s likeable in others, we create stronger relationships, foster trust, and make it easier to drive change. 

Key benefits of focusing on how you can like others:
- Trust builds better teams
- Change is easier when you're liked
- Resilient relationships thrive in tough times

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Jen explores how to create a culture of learning within your team, emphasizing the importance of continuous growth both at work and in life. She shares practical strategies for fostering curiosity, encouraging development, and handling situations where team members might be resistant to change.

Key Takeaways:
1. As a leader, demonstrate a commitment to lifelong learning to inspire your team to do the same.
2. Make learning a natural part of your team’s workflow through regular debriefs, discussions, and accessible resources.
3. Start small, have open conversations, and respect each team member's learning pace to encourage even the most reluctant individuals.

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Jen explores the critical role soft skills play in effective leadership, highlighting how these interpersonal abilities, like communication and empathy, often separate good leaders from great ones.

Key Takeaways:
1. Soft skills like communication, empathy, and adaptability are essential for effective leadership.
2. Many leaders focus on hard skills but often overlook the value of soft skills in driving success.
3. Soft skills can be developed and refined over time, making them accessible to any leader willing to grow.

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Jen explores how labeling obstacles as Level 1, 2, or 3 can help leaders manage challenges more effectively, using the traffic light metaphor to illustrate how different levels of obstacles require varying degrees of attention and resources.

1. Categorizing challenges as Level 1, 2, or 3 helps leaders prioritize resources and maintain focus on what truly matters.
2. A leader who believes "everything is figureoutable" can have a positive impact on the mental health of those she leads.
3. It's impossible to have a plan for everything, but recognizing the level of obstacle helps leaders get out of the lower brain and into problem solving.

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Jen explores the often-overlooked "messy middle"—the transitional phase where one door has closed, but the next hasn't yet opened. Instead of rushing through this uncomfortable space, we discuss the importance of embracing it as a critical part of our personal growth and transformation.

Key Takeaways:

1. Acceptance: Embrace the liminal space you're in. By accepting your current situation instead of resisting it, you conserve energy for the real work of growth and transformation.

2. Don't Rush: Meaningful transformation takes time. Like a caterpillar in its chrysalis, you need time to fully evolve. Rushing the process might lead to missed growth opportunities.

3. Curiosity and Anticipation: Shift your perspective from dread to curiosity. The middle of your story is where all the action happens—use this time to learn, grow, and prepare for what’s next.

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Jen's soon-to-be college student has been "soiling the nest" and it's not unlike how some of us show up at work when we want to avoid certain types of tasks or decisions.

Key Takeaways:
1. Just as children assert independence, teams need space to grow and learn from their mistakes, which sometimes means leaders must let go of control.
2. Reflect on your leadership actions—are you creating a supportive environment, or might you be "soiling your own nest" through micromanagement or avoiding tough conversations?
3. Effective leadership involves not only guiding others but also being mindful of your own impact and allowing room for both personal and team growth.

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Jen explores an idea from Craig Groeschel about the importance of appreciating your team - to the point where it actually feels uncomfortable.  

Key takeaways: 1) Push beyond your comfort zone in showing appreciation. 2) Make recognition personal and specific. 3) Remember that your team is giving work their best

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In this episode, Jen explores the Motivational Triad—seeking pleasure, avoiding pain, and conserving energy—and how it affects our efficiency as leaders. We discuss how these principles, while essential for survival, can sometimes hinder our leadership effectiveness.  By recognizing and addressing these natural tendencies, you can significantly improve your leadership skills and overall effectiveness.

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Jen explores the concept of vertical development and how it can help leaders become wiser and more effective. Addressing the widespread issues of burnout, stress, and mental health challenges, Jen emphasizes the need to move beyond treating symptoms and focus on stretching our capacity to think in new and different ways. She highlights the critical role of coaches in the vertical development process and provides practical strategies for leaders to access higher stages of thinking, feeling, and doing. 

Key Takeaways:

1. Addressing Root Causes of Burnout: Instead of merely treating the symptoms of burnout and stress, leaders should focus on vertical development to fundamentally change how they think, feel, and act. This approach helps build resilience and fosters growth.
2. The Role of Coaching: A coach is essential in the vertical development process, providing an objective perspective, accountability, and guidance. Most people need external support and scaffolding to successfully navigate their developmental journey.
3. Strategies for Vertical Development: Leaders can access higher stages of development through reflection and self-awareness, mindfulness and meditation, seeking feedback, challenging assumptions, and embracing failure. Leaders need to go first in order to help their team members also grow in wisdom.

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Jen explores the concept of fallback in leadership development, discussing its similarities with the shadow side and emotional childhood. She provides a clear definition of fallback, explains why it’s a normal part of the human experience, and identifies when it tends to occur. Jen also shares practical strategies for leaders to manage and grow from these challenging moments.

1. Self-Awareness is Key: Recognizing when you're experiencing fallback is the first step. Pay attention to your thoughts, emotions, and behaviors to identify patterns that indicate you're reverting to less effective ways of handling situations.

2. Practice Self-Compassion: Understand that fallback is a normal part of growth. Instead of criticizing yourself, acknowledge that everyone has a shadow side and moments of emotional childhood, and show yourself kindness and understanding.

3. Get Support: You probably have a tax person, maybe a personal trainer and other resources in your life - it's time to get support for your brain, too!  Reach out if you are interested in taking the assessment to identify your stage of leadership development.  

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Many leaders struggle with the same problems (or their team members do!) - and of course we need leadership skills, but that's not enough in an ambiguous, complicated and ever-changing world.  Jen introduces the framework of Vertical Development and demonstrates how the same skill is executed very differently based on mindset.  

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In this episode, we discuss why leaders shouldn't always solve their team's problems and the importance of mastering our own emotions to empower others.

Key takeaways:

1. Recognize and address your own emotional blocks to improve delegation.
2. Allow your team to face challenges and learn from their mistakes.
3. Use a three-step process: notice the urge to jump in, allow it to settle, and get curious about your need to control.

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Jen discusses how leaders can navigate situations where they wish circumstances were different, but can't change them. By shifting their mindset and responding purposefully, leaders can turn challenges into opportunities for growth and set a positive tone for their teams.

1.  Shift from asking "why" to "how" you can navigate the challenge and focus on turning it into an opportunity.
2. Acknowledge and accept unchangeable circumstances to free yourself from the mental burden of resistance and move forward with a positive attitude.
3. Communicate transparently with your team, seek input, and focus on actionable steps that align with your goals and values to make a meaningful difference.

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Jen tells listeners about her recent experience of an unwanted pest in the house that led to a reflection on perspectives.   She explores why it's so important for leaders to be able to see things from different perspectives, highlighting how it enhances empathy, improves problem-solving, and improves results. Key takeaways include:
- stay curious and ask your peers/teams for their opinions
- listen for how they are feeling
- listen without judgement

If you find this to do, hire Jen to work with you or your team!  Reach out at info@jenfreycoaching.com

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When someone else acknowledges your hard work, it feels amazing - but what if you could also give the same gift to yourself?  Jen tells her story of hitting 150 workouts and the gym and how another member helped her access pride in herself.  Jen suggests the following ways to cultivate pride in yourself:
- Celebrate your wins (and you get to decide what a "win" looks like)
- Practice self-compassion
- Reflect through journaling, with a coach, with a bestie

What does pride feel like for you?

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In this episode, Jen and Dr. Shannon have a candid conversation around the significance of pronouns and their impact on our understanding of gender. Dr. Shannon, a retired OB-GYN and gender education expert, shares insights on the basics of gender, pronouns, and how to respectfully navigate these topics in everyday interactions.   Whether you can't quite wrap your head around using "they/them" pronouns, or you are comfortable with topics on gender identity and gender expression, Dr. Shannon is full of insight and wisdom. 

This week's key messages:

1. Understanding Pronouns and Gender: Pronouns are essential in respecting someone's identity, and understanding the difference between biological sex, gender identity, and gender expression is crucial.
2. Importance of Respecting Pronouns: Using the correct pronouns is a simple yet significant way to honor someone's identity, acknowledging their inner sense of self.
3. Handling Mistakes Gracefully: If you use the wrong pronoun, apologize briefly, correct yourself, and move on without over-explaining or justifying the mistake.

Reflection Questions
1. How comfortable are you with asking someone their preferred pronouns, and what might be holding you back?
2. Can you think of a time when you were misgendered or had your name mispronounced? How did it make you feel?
3. What steps can you take to create a more inclusive environment in your professional and personal life?

 Click  here to learn more about Dr. Shannon and her business, Engender Love.

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In this episode, Jen explores the concept of cultivating your internal and external board of directors to enhance your leadership journey. Your internal board consists of the different aspects of your personality and inner wisdom, while your external board includes trusted individuals who provide diverse perspectives and expertise. By leveraging both boards, you can make more informed, authentic decisions and navigate the complexities of leadership with greater confidence. Tune in to learn how to build and nurture these essential support systems.

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In this episode, Jen chats with her mentor and friend, Katie Pulsifer on what it means to live authentically.   Katie shares her inspiring journey from a challenging period in her life to discovering life coaching. Through a transformative experience with her own coach, she learned the power of being in charge of her own destiny. Katie now helps others (especially Gen X women!) achieve similar breakthroughs. We dive deep into the importance of presence, the myth of multitasking, and the beauty of self-discovery. This conversation is filled with insights on overcoming overwhelm, finding self-compassion and creating a life you love.

Key Takeaways:

• The power of life coaching in transforming one's life.
• Strategies to stay present and reduce overwhelm.
• The importance of self-discovery and embracing change.
• Celebrating personal achievements and being in awe of oneself.

Connect with Katie: Katie Pulsifer Coaching and Instagram

About Katie:
Katie is a Master Certified and Deep-Dive Life Coach who runs a client-centered coaching practice focused on creating custom experiences to best support her clients in achieving their desired results.  Her values-driven, equity-centered, and flexible approach allows her to remain deeply attuned and responsive to her clients' changing needs and desires.

Since 2015, Katie has coached thousands of clients on a wide range of topics through private sessions, group coaching programs, and live events.

Additionally, she has over six years and thousands of hours of experience training and evaluating life coaches of all levels, from beginner to master certified. She has created curriculums, programming, and certifications for one of the leading coaching schools.

Katie has an extensive background in interviewing, hiring, mentoring, and managing life coaches and instructors to deliver coaching and instruction to thousands of students and clients.

Her flexible and responsive approach is based on her coaching philosophy of Radical Self-Responsibility, her values of Integrity, Humility, and Love, and her commitment to Diversity, Equity, and Inclusion.

Want more info on living and leading with intention and purpose?
Click here for Jen's links.

Jen explores the transformative potential of artificial intelligence (AI) at work. Through personal anecdotes and practical examples, she illustrates how AI can amplify impact, streamline processes, and unlock new insights.  She offers actionable strategies for incorporating AI into leadership tasks, including data-driven decision-making, personalized engagement, and efficiency and automation. Emphasizing the importance of discernment and critical thinking, Jen encourages listeners to approach technology with intentionality. Want more AI tips? Send an email (info@jenfreycoaching.com) to get a quick 3-step process to make your ChatGPT prompts even more effective.

Want more info on living and leading with intention and purpose?
Click here for Jen's links.

Join us for the final installment of our Procrastination Series, where we challenge the notion of procrastination as an identity.  Jen looks at the complexities of procrastination, urging listeners to move beyond labeling themselves and instead embrace the multifaceted nature of human behavior.  In this episode:

• Jen challenges the notion of identifying as a "procrastinator," highlighting how it oversimplifies our behavior and limits our understanding of ourselves.
•  Listeners are prompted to reflect on their recent actions, distinguishing between tasks they tackled immediately and those they delayed, to uncover patterns and challenge assumptions about procrastination.
•  Jen challenges the narrative that external pressure is necessary for productivity, offering strategies to create internal urgency and focus without relying on time constraints.
  
  

Want more info on living and leading with intention and purpose?
Click here for Jen's links.

Based on how many comments we received after last week's episode, here's part 2 - what if there is actually a benefit to procrastinating?  When procrastination pops up, Jen encourages you to question if it's actually there to tell you:
1. to make space for creativity and thinking
2. this thing actually is not important and it's time to let it go
3. it's a great idea/task/project, but it needs to go in the "parking lot" and not on the "to do" list

Want more info on living and leading with intention and purpose?
Click here for Jen's links.

Jen admits that she has struggled with procrastination over the past week - examples include meal prepping, her weekly newsletter and recording her business finances.  Jen shares three tips that (sometimes) help her overcome the blocks that stop her from getting ish done:
1. start small
2. try B- work
3. just start writing

Want more info on living and leading with intention and purpose?
Click here for Jen's links.

Jen shares her recent resistance to self-reflection and makes a case for why it's so important to:
- focus on learning vs outcomes
- give honest feedback on performance
- value the growth of the leader
She goes one step further to say that lack of self-reflection costs the leader important growth opportunities in the areas of self-compassion and curiosity.  

Want more info on living and leading with intention and purpose?
Click here for Jen's links.

In today's conversation, Jen and Erika discuss the profound significance of discomfort in leadership. They shed light on the common oversight among leaders: failing to recognize their own comfort while those they lead often experience discomfort. Erika opens up about her journey transitioning from a lawyer to a life coach, revealing pivotal moments of personal discomfort she encountered along the path. They conclude the episode by urging listeners to reflect on the idea that effective impact necessitates the ability to navigate and address our own discomfort.

Connect with Erika on Linked In.

A Harvard-trained Lawyer, Erika Royal spent 22 years in employment law, before making her way to the coaching world after she realized she was "white-knuckling" her way through life.  In 2017, she hired her own life coach, which led to the life-altering decision to not only become one, but also to serve as the Chief Executive Officer of The Life Coach School, a multi-million dollar life coaching and life coach training and certification organization. She held this role from 2020-2023, managing the LCS team and operations and serving as the head of its Equity Team. In her “free” time, Erika is a wife, and mother to two teen girls, a teen son, and a puppy named Waffle. 

Erika holds degrees from Florida State University (BA-English Literature) and Harvard Law School (JD). Committed to her personal and professional development, Erika has obtained a Master Coach certification from the Life Coach School and an Executive Coach certification from the Center for Executive Coaching. She is a member of CHIEF and a member of the Young Presidents Organization. She currently serves as Chair of the Board of Directors for LifeNet4Families, a nonprofit organization in Broward County, Florida, whose mission is to provide a gateway to stability for people experiencing hunger, homelessness and/or poverty.
Erika is a Founding Member of the Institute for Equity-Centered Coaching Exchange.

Want more info on living and leading with intention and purpose?
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How are you feeling this spring?  Jen talks about resetting her goals this spring now.  
- Our beginnings don't need to be time bound
- Every beginning starts with an ending
- The growth only happens when we get through the muddy places 

Want more info on living and leading with intention and purpose?
Click here for Jen's links.

Jen explores the topic of self-leadership and says there are at least 3 main components:
1. self trust - do you do what you say you will do?
2. self awareness - do you know what you are thinking?
3. self regulation - do you know how you are feeling and do you know how to express it?

These are the qualities that not only help us lead ourselves, but also help us be better leaders to others.  A beautiful example of this is Cole Brauer, who sailed around the world and came in 2nd in this year's Global Solo Challenge.  

Want more info on living and leading with intention and purpose?
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Life's twists and turns have a way of keeping us on our toes, don't they? Whether it's a career setback, a relationship hiccup, or a curveball we never saw coming, we've all been there.  Jen talks about a recent career shift and how she's using this as a way to uncover and practice new patterns, as well as an opportunity for increased self-trust.   She's learning:
- sitting with the feelings 
- not shoulding herself 
- acknowledging reality
- unconditional self-love

Want more info on living and leading with intention and purpose?
Click here for Jen's links.

In this episode, we're diving deep into something we often take for granted – our breath.  Jen explains the role intentional breathing plays in turning on the parasympathetic nervous system to create calm and reduce anxiety.

Actionable Steps:
- Play with Bee Breath, or humming on your exhale
- Try a 5-minute box breathing exercise provided in the episode.  You Tube video if you want to check out box breathing.
- Experiment with incorporating intentional breathwork into your daily routine.
- Check out the fascinating book, Breath.

Want more info on living and leading with intention and purpose?
Click here for Jen's links.

 As a life coach, Jen has discovered the ability to ask impactful questions can transform your leadership style and the results that you and your team are able to create. 

Episode Highlights:

1. The Questioning Dilemma:  While we may think we're great at asking questions, there's more to it than meets the eye. The types of questions we ask can either empower or disempower those around us.
2. Intent Matters: Unpacking the importance of intent behind our questions, especially for leaders. Are we genuinely seeking input, or are our questions veiled suggestions? Intent shapes the outcome, and as leaders, it's vital to formulate questions that align with our goals.
3. The Power of Self-Questioning: Exploring how asking ourselves the right reflective questions can enhance our leadership skills. From acknowledging what went well to identifying areas for improvement, self-questioning is a game-changer.

Click here for the book, Leading With Questions.

Want more info on living and leading with intention and purpose?
Click here for Jen's links.

In this episode, Jen explores the liberating concept of allowing others to be wrong about you. She shares a personal story about her trip to Zion National Park to illustrate the theme of allowing people to be wrong about you. The episode emphasizes the freedom that comes from releasing the need to defend your image and offers practical tips on embracing this mindset.

1. Perception vs. Reality:
   - Jen highlights the rarity of changing someone's mind through logic.
   - Encourages listeners to consider when they last changed their mind based on rational arguments.

2. External Perspectives
   - Emphasizes that how others perceive you is shaped by their worldview, not necessarily reflecting who you truly are.
   - Acknowledges the frustration and anger that can arise from attempting to control others' perceptions.

3. Investing Energy Wisely
   - Discusses the mental energy we often invest in defending our image.
   - Urges listeners to assess the impact of situations on their lives and prioritize their energy accordingly.

4. Tips for Implementation:
   - Advises getting the facts straight before reacting to perceived judgments.
   - Introduces a scale to evaluate the severity of the situation's impact on one's life.
   - Encourages reflection on the desired level of influence others should have and leveraging experiences for personal growth.

Want more info on living and leading with intention and purpose?
Click here for Jen's links.

You have probably heard that setting boundaries is important, but few people actually know what that means.  Join Jen as she explores:
- what is a boundary
- why they are so important
- her 3-step framework for creating effective boundaries

Want more info on living and leading with intention and purpose?
Click here for Jen's links.

Do you wear the title of 'perfectionist' like a badge of honor?  If so, you are not alone.  Jen refers to herself as a recovering perfectionist and shares the steps she has taken to recover from the desire to be perfect in order to make room for joy and laughter.
1. awareness
2. reset the standard
3. decide when to GETMO and communicate that to your team

Click here to read about Craig Groeschel's GETMO

Want more info on living and leading with intention and purpose?
Click here for Jen's links.

Today's episode is all about something we don't talk about enough—Celebrating in Business. It's time to break out the metaphorical confetti because celebrating isn't just a party; it's a secret sauce for your success because celebrating creates the positive vibes that keep us moving forward.  

This week's challenge: Create your celebration protocol. Make it a habit, share it with your colleagues, and let me know how it changes the way you do business.

Want more info on living and leading with intention and purpose?
Click here for Jen's links.

What do you regret from your past?  We all have things we wish we would have done different, but we don't have to continue to use these moments to cause suffering.  Jen encourages listeners to view regrets as nudges guiding future decisions. She shares practical insights, urging bravery in decision-making and avoiding the pitfalls of glamorizing what could have been or catastrophizing what wasn't done. The episode wraps up with a heartfelt invitation for self-forgiveness and a release from the burden of expecting a different past.

Psychology Today article
Midnight Library book

Want more info on living and leading with intention and purpose?
Click here for Jen's links.

In this week's episode, we challenge the habitual "no" in leadership and explore why saying "yes" can  make you a more thought-full leader, encourage creativity, and create empowerment within your team. 

1. More Thought-full: Explore the practice of saying "yes" and asking thoughtful questions. This approach doesn't commit you to ideas but enhances your thoughtfulness by considering potential success, suitable locations, and logical reasons.

2. Encourages Creativity: Challenge the default reaction of saying "no" to open up opportunities for connection and creativity. Capture ideas on a "parking lot flip chart" even if they won't be executed immediately, as they can serve as sparks during challenging times.

3. Creates Empowerment: Embrace the "yes and" rule from improv, fostering interesting and collaborative scenes. Presence, active listening, and building on ideas become crucial. 

Take the challenge this week and replace that urge to say "no" with a powerful "yes" in various aspects of your life.

Want more info on living and leading with intention and purpose?
Click here for Jen's links.

Susan Trumpler, is a sales coach, business strategist and the founder of Unstoppable Women in Business.  You don't have to be an entrepreneur or coach to learn from this episode, because the truth is, all of us are in sales!  Listen in as we discuss:

- all of us are trying to influence others
- having "it all"
- how to give yourself permission to do things your way
- your mind is your most precious asset and clearing space for your brain

Susan shares the importance of setting an Impact Goal and a Becoming Goal- what is she doing to make an impact on her client's lives and who do you need to be in order to achieve the impact?  We encourage you to consider not just business goals, such as revenue, but also the holistic approach of who you are. 

We end the conversation discussing how to offer your service without feeling gross about it - Susan explains that when you have something people will love, sales can actually be easy!  Pushiness only happens when you are pushing something on a person, versus helping them solve a problem.

Find Susan here and her podcast here.

Want more info on living and leading with intention and purpose?
Click here for Jen's links.

We explore the opposite of Episode 49 (Over-Responsiblity) and look at what it looks like to be both an Under-Responsible leader and team member.  Jen covers:
1. How to identify when you or a team member might be under-responsible
2. Why leaders might allow this to happen
3. Questions to consider before approaching a team member you believe is under responsible

Under-Responsible leaders:
1. Do not reflect on their own thoughts and beliefs
2. Do not own the outcomes (for themselves and their teams)
3. Are not committed to curiosity and learning
4. Take things too seriously, not having enough fun

In contrast, team members may be under-responsible when they aren't *quite* meeting expectations, but they also are not doing anything completely out of bounds.  Examples may be:
1. Work is late
2. Excuses for why something can't be done, without effort to solve the problem
3. Complaining about the environment, without effort to work within the system
4. Disengaged

Want more info on living and leading with intention and purpose?
Click here for Jen's links.

Celebrating one year of podcasting, Jen reflects on her 3 major lessons:
1.  Stopped giving myself permission to be inconsistent and made a commitment to my own goals and became a person who is consistent
2.  I was afraid of running out of ideas, but I have become a person who has plenty of things to say
3.  I have always been good with time management, but I now know for sure that I get to decide how to spend my time

Bonus lesson: Figuring all of this out without beating the crap out of my self!

Want more info on living and leading with intention and purpose?
Click here for Jen's links.

In this episode, we're diving into a trait that can truly set leaders apart - Curiosity. Jen unravels the magic behind cultivating this habit and why it's an absolute game-changer for relationships (at home and at work!).  This episode includes:

1. Ever noticed how kids are always buzzing with curiosity and wonder? Let's talk about why, as adults, we often forget to prioritize this invaluable trait.
2. What's holding leaders back from being curious?  The truth is, it always makes sense, so consider what might be blocking you from staying curious.
3. Assumptions and judgments will steal your curiosity. Discover how these barriers can be dismantled to unlock a world of exploration.
4. Curiosity isn't just a personal trait; it works wonders in the professional realm too! Tune in to explore the incredible benefits it brings to the workplace.

Jen ends the episode by sharing some practical insights on how leaders can kickstart their curiosity journey by first getting curious about themselves. After all, as leaders, we go first.

Want more info on living and leading with intention and purpose?
Click here for Jen's links.

If you have ever taken ownership of everything and everyone around you, neglecting yourself in the process, you might be over-responsible. If you resonate with this or know someone who does, you're in the right place!

Over-responsibility is taking responsibility to the extreme, handling others' tasks, emotions, mistakes, and problems. A fascinating study from Harvard Business School sheds light on the impact of taking responsibility, even for things beyond our control. We'll dive into the findings and explore why people who express guilt or regret are often better liked.  

How do you know if you're over-responsible? We explore a few quick questions:

• Do you apologize, even when it's not your fault?
• Do you refuse help?
• Do you take on the emotions of those around you?
• Do you feel resentful for doing others' work?
• Do you find yourself reminding others of their responsibilities frequently?

While some might see over-responsibility as a dream quality, there's a dark side to it. We discuss the negative impacts, including burnout, dis-empowering your team, and cultivating resentment within yourself and your relationships.

The good news is, there are solutions! Seeking support from a therapist or coach can be instrumental in this process.

1. Fire yourself from tasks that aren't yours.
2. Trust others to handle their responsibilities.
3. Tend to your nervous system.

f you find yourself struggling with over-responsibility, consider booking a free call with me. Let's work together to lighten the load and bring balance back into your life. Until next time, I'm cheering you on!

Click here for the Harvard study.

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Have you ever felt like you were taking furious action, but not actually getting traction in your business?  It's so common to feel like you are spinning your wheels, and there are many reasons why this is happening:
1. Distractions - did you know distractions at work cost businesses around 588 billion dollars yearly (Zippia)?
2.  Too many tasks - when you are constantly task-switching, your brain suffers and it often leads to lots of started projects, but not many that are complete.
3. Allowing yourself to stay confused.

Solutions for Traction
1. Plan: Investing 10-12 minutes in planning can save 2 hours of wasted time (Brian Tracy).
2. Prioritize: Identify glass balls from rubber ones (Dr. Lakshmin).
3. Acknowledge progress: Celebrate achievements and milestones.
4. The Counter-intuitive Solution: Stop, rest, live, and enjoy.

Listen to Ep 10 with Anna Javellana here.

Want more info on living and leading with intention and purpose?
Click here for Jen's links.

On today's episode, we're diving into a topic that every leader encounters: failures. As professionals in human services fields, we understand that setbacks are part of the journey, but what about those failures that hit a little harder? I've been there, and I bet you have too.

In this episode, I share personal experiences from different aspects of my career, like selling fitness center memberships, project management decisions, introducing new programs, and navigating customer service challenges. It's the failures that occur after we believe we're making the right choices that sting the most.

So, what do we often do when faced with these tough moments? We tend to turn the blame inward, questioning ourselves and our abilities. But what if there's a better way to handle failure?

Here's a fresh perspective:

1. Breathe: Take a moment to ground yourself. This setback is a part of your journey, and it will pass. Reacting with a clear mind is key to extracting valuable lessons.
2. Feel the Feelings: Instead of running away from the discomfort, embrace it. Feel one emotion at a time through activities like journaling, running, or meditating. Avoid the temptation to escape through external means – trust me, I've been there.
3. Take Responsibility: Identify what was within your control and acknowledge your intentions behind the decisions. Reflect on your energy in those moments. It's about curiosity, not judgment. This step is crucial for understanding yourself better and moving forward.
4. Learn: Now that you've processed the experience, it's time to learn. Ask yourself critical questions about the decision-making process. Could slowing down or speeding up have made a difference? What insights can you carry into future projects or relationships?

Remember, failures aren't forever. They're stepping stones to growth. Share your thoughts on what resonated with you, and if you enjoy this content, hop onto my newsletter at jenfreycoaching.com for quick weekly tips on leadership and self-care. 
I'm cheering you on!

Want more info on living and leading with intention and purpose?
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If you don't love the phrase, "fake it 'til you make it",  you're in good company.  Jen offers a more strategic version of this phrase that helps you become the person you want to be, no faking required.  Learn to embody this version of yourself by asking yourself these questions:
- who do you have to be in order to make this dream come true?
- what would be different if you acted "as if"?
- what if you knew your dream was already done, how would you approach the goal?

Just like common corporate advice is to "dress for success",  consider "acting as if" in advance of achieving a goal in order to become the best version of yourself!

Want more info on living and leading with intention and purpose?
Click here for Jen's links.

Most people should on themselves all the time - but it's not helpful!  In this episode, learn strategies to stop shoulding yourself:
1. Break out of Perfectionism by asking yourself 2 questions:

• why should I?
• what are you comparing yourself to/what's the benchmark?

2.  Get curious instead of critical

3.   Embrace the imperfection by reminding yourself, "how human of me"

4.  Turn down the volume on the shoulds and move into wondering

How many times do you should yourself every day?

Want more info on living and leading with intention and purpose?
Click here for Jen's links.

In this episode, we dive deep into the myth of "enough" time and how it might be holding you back from starting and completing projects. Join me on this journey where we explore my recent experience with buying furniture and how it triggered some uncomfortable feelings around incomplete tasks.

**Key Takeaways:**

1. **The Discomfort of Unfinished Business:**
   - I share my personal struggle with discomfort and agitation when things are halfway done. From furniture purchases to big projects like writing a book or starting a podcast, I've been there.

2. **The "Enough" Time Trap:**
   - Reflecting on my corporate job, I realized the trap of waiting for that mythical "enough" time, especially as responsibilities grew. Sound familiar? Let's break free from this cycle.

3. **Shifting Focus: Making Time Work for You:**
   - Toss the idea of waiting for "enough" time out the window. Instead, learn to make time work for you. We discuss two crucial steps to prep for effective time management.

   a. **Reconciling Your Relationship with Time:**
      - Recognize that there's never enough time, but there's always plenty of time. It's about changing your perspective.

   b. **Feeling the Discomfort:**
      - Embrace and understand the discomfort, so it no longer stops you from starting new projects.

**Practical Strategies:**

- **Setting Smaller Goals:**
   - Break down big tasks into bite-sized pieces. Learn the power of deciding when you are done. It's about progress, not perfection.

- **Prioritization:**
   - Create a roadmap by prioritizing tasks. What needs to be done first? What can wait? This clarity smoothens the process.

- **Time Allocation:**
   - Allocate specific time slots for smaller tasks. Even 15-30 minutes can make a significant impact. Consistency is key.

- **Celebrating Victories:**
   - Don't forget to celebrate small wins. Acknowledge success to boost motivation and keep the momentum going.

**Action Step:**
   - Test out these strategies in your life. I'd love to hear how it goes! Shoot me an email and share your experience.

**Newsletter Plug:**
   - Did you know I now have a weekly email newsletter? Sign up on my website for quick self-care and productivity tips every Wednesday!

**Bonus Tip:**
   - Incorporate breaks into your schedule. Stepping away enhances productivity. A refreshed mind works wonders.

I'm cheering you on, and I can't wait to hear about your progress!

I'm cheering you on!

Want more info on living and leading with intention and purpose?
Click here for Jen's links.

As leaders, work/life balance is a hot topic.  But, do you have a clear definition of what this even means?  Do you know what your team members think it means?  Some definitions that I don't think are helpful:
- work/life balance means equal time on professional and personal endeavors
- work/life balance means I want the convenience of working at home
- work/life balance means time away from work to take care of personal tasks

I actually love the definition from Maura Thomas's Forbes article: "don't work too much".  What would this look like for you and your team?

From there, as leaders, we also need to ensure we are walking the talk in 3 specific areas:
1. Boundaries - do you honor your employee's boundaries?
2. Self Care - do your employees feel they can take care of themselves without jumping through a bunch of hoops?
3. Saying No - can  you receive a "no" from your team?

Click here to access the Forbes article discussed in this episode.

Want more info on living and leading with intention and purpose?
Click here for Jen's links.

So many leaders think they are afraid of the outcomes if they make a bad decision, fail, or make a mistake - but what most of us are REALLY afraid of is the voice in our own heads.  We have become so used to beating ourselves up over every little thing that we have trained our brains to be afraid of ourselves.  Listen to this really important message and learn how to stop this cycle by following the FEAR process:
Face
Embrace and
Release

Want more info on living and leading with intention and purpose?
Click here for Jen's links.

Since it is Halloween, it's the perfect time to explore the concept of fear!   Sit back, unwrap your favorite Halloween candy and enjoy today's show.  We will be discussing:

• what is fear and why do we both avoid it AND seek it?
• what might be possible if you expand your capacity for feeling fear?
• tips for allowing fear
  • walk the path with someone/hold someone's hand - we don't have to do it alone!
  • allow it, feel it, notice what it's close to (like excitement) - possibly enjoy it?
  • remind yourself of something you used to fear but you aren't anymore; we forget how brave we actually have been in the past!
  • redefine what fear means - maybe it means you are taking worthy risks, you are trying something new, you are our of your comfort zone.  When we reframe fear, it's no longer something to run away from or try to avoid - it simply means we are stretching and growing - maybe fear is the adult version of growing pains!
  • where do you have choice and control?

Want more info on living and leading with intention and purpose?
Click here for Jen's links.

In business, we talk about the KLT Factor (know, like, trust) because we are more likely to purchase goods/services from people with whom we have a relationship.  But, have you ever considered if you know, like and trust YOU?

Know - what are your values, your beliefs?  what are your fears?  Try this values exercise:
1. narrow this list of values down to 10
2. then take away 5 more
3.  identify your top 3 - 5 core values

Like - do you enjoy your own company?  

Trust - do you know you an handle whatever comes at you?

The goal here is not to judge yourself, but instead just to notice where you are.  This is a lifelong process of getting to know the most important person in your life - YOU!

Want more info on living and leading with intention and purpose?
Click here for Jen's links.

It would be weird to take a bubble bath in the middle of your office, so why do we keep telling people that the solution to feeling overwhelmed and stressed at work is to take a bath, get a pedicure or do a face mask?  The truth is, the "self care" industry is worth trillions of dollars (yes, trillions) - but despite the huge amount of money we are paying out, we simply are not seeing the return.  Instead of thinking of self care as something  that is external, Jen invites you to consider that managing your mind so that you can reduce your own suffering  is the real self care.  

Want more info on living and leading with intention and purpose?
Click here for Jen's links.

If you have ever planned to do something, but then not done it because you no longer "wanted" to - you have experienced resistance.  It's super common, but it can be overcome!  In this episode, Jen teaches the importance of becoming resistant to your own resistance so that you can go after your big dreams.

Want more info on living and leading with intention and purpose?
Click here for Jen's links.

We have all experienced big feelings, but most of us have no idea what to do when it happens.  Even worse - what if you get big feelings at work?!  Or, what if you are around someone who has big feelings - it can be so uncomfortable and awkward when you don't know how to help the person solve the problem.  The good news is - there are only 2 things you actually need to do:
1. regulate yourself and your emotions
2. hold space
Learn exactly what this means in today's episode.

Book suggestion: The Art of Holding Space by Heather Plett

Want more info on living and leading with intention and purpose?
Click here for Jen's links.

Creativity and business go hand-in-hand for Kara Gott Warner is here to show us how one enhances the other. 

In this episode:
- Explore how creativity can enhance your business/leadership
- Creativity gives a contrast to the business side of your brain
- Give yourself permission to play AND permission to be bad
- Art is not about productivity - it's about the process
- Try Kara's tip of  "creative snacks" when it feels like you don't have time, or a bigger project feels overwhelming
 
About Kara:
Kara Gott Warner, self-proclaimed podcast queen since twenty-14, teaches the art of audio storytelling and how to amplify meaningful content through the power of a podcast. Kara blends her unique style of podcast editing and production with 20 years in the craft publishing world. As a former executive editor of a popular knitting magazine, she knows how to produce a body of work that creates impact and gets attention. She offers a full suite of podcast launching programs, and monthly services for established podcasters who seek ongoing production support.

Connect with Kara:
website
instagram

Kara's book recommendation:
How to be Everything

Want more info on living and leading with intention and purpose?
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Jen talks about how she may haven taken her mindset of "doing hard things" too far, because she realizes embodying this mindset makes everything hard!  She is working on embracing the things that feel good, which ironically, feels hard!
- celebrate
- anticipate
- delight

Want more info on living and leading with intention and purpose?
Click here for Jen's links.

Dr. Rupal Upadhyay is a Board-Certified Pediatrician in the Northwest Suburbs of Chicago where she lives with her husband, 3 children, and adorable puppy.   In this episode, she encourages listeners to put "mind over matter" and to use mindset to create balance and self-care, and find optimism during challenging times.  

She completed her undergraduate studies at The University of Chicago, in Chicago, IL.  She then went on to The University of Illinois in Chicago for medical school.  She did her training in General Pediatrics at Advocate Hope Children’s Hospital in Oak Lawn, IL.

Dr. Rupal has been in practice for over 20 years.  She is part of a private group practice with Associates in Pediatrics that serves the Elgin, Schaumburg, and surrounding areas.  She also has medical privileges at St. Alexius Medical Center and serves on the Medical Executive Board of Directors at Advocate Sherman Hospital.

She is involved in several different organizations within the Barrington area and enjoys being part of a strong and supportive community.

Want more info on living and leading with intention and purpose?
Click here for Jen's links.

Have you ever made a meaningful connection with a stranger?  Today's episode discusses how these micro-connections can enrich our lives and leave us feeling grateful and connected, and might be part of the solution to addressing the loneliness epidemic in the US.  I invite listeners to consider how they might start talking to strangers to feel the happiness boost that comes with connection.

Click here to access the NPR article referenced in the podcast.
Read about the loneliness epidemic here.
Want to learn more about Emily, who I met on a flight back from Iceland?  Click here!
Learn about Dutch Chat Lines at the grocery here!

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Jen speaks with Master Coach Erin Aquin about how she has tapped into her intuition and used it to guide business and life decisions.  Erin shares:
* her definition of intuition
* why it's actually brilliant (and not "too woo") to listen to that inner nudge
* ways to hear your own intuition
*  why your intuition is never wrong - even when the outcome  is unexpected

Click here to learn more about what Erin and her co-founder Steve are up to at Superabound!

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Have you ever experienced dread or worry the day before you have to go back to school or work?  80% of people have this experience!  In this episode, Jen gives tips and tricks to overcome the Sunday Scaries.

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Have you ever changed your mind on purpose?  Maybe you received new information and then decided that you could use that new information to make a new decision?  So often as leaders, we get stuck in the past and allow our prior decisions to inform our current choices.  The problem is that we don't often see the cost in staying with the original decision.  This week, I encourage you to reflect on how your past decisions are informing your current reality and give yourself permission to change your mind.

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Have you ever thought that you know what to do, you just aren't doing it?  The only reason is because the behavior hasn't become a habit yet.  Most of us make creating a new habit very difficult, but gameifying can make it fun.  In today's episode, we look at 3 steps to make new habits easier:
1.  Define goals and benchmarks
2.  Decide incentives
3.  Make it fun and creative
side note:  it's totally ok to ask other people for help on how to gameify your goals!  I'd love to help you set up your first experiment - message me here to get started.


Book suggestions for more info:
Atomic Habits
Four Disciplines of Execution
Influencer

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Have you ever looked in the mirror and asked yourself, "who am I?".   You feel unrecognizable to yourself because you have been a chameleon for so long, you don't actually know who you are outside of your roles (mother, daughter, partner, sibling, employee, boss).  In this episode, Tynisha gives us permission to find our authentic selves, no matter how long we have been hiding. 

Find her on Linked In, ALCA or Facebook


Tynisha D. Gardner, M.S. is the President and CEO of Affirm Leadership Christian Academy (ALCA) an all-girls leadership academy, formerly known as Shelia Daniels Christian Academy. An educator for over 10 years, Tynisha has excelled in the private, public, and charter sectors. A sought out business professional with 20 years’ experience, she is dedicated to giving back and providing access to a better future for the next generation of women leaders. Notably, she has coached professionals at all levels in education including collegiate as well as in fortune 500 corporations. Mrs. Gardner is a Not for Profit business owner, the Vice President of the Gurnee Women’s Business Associate (GWBA), member of Business Network International (BNI), Highwood Chamber of Commerce, as well as a member of the Charmmd Foundation Executive Director’s Leadership Group. She is also a consultant for the Community Based Planning Initiative with Lake County Community Foundation and a council member for Lake County Start Council – where the focus is providing more services to children birth to five years old. As well as a former board member of Zion Benton Township’s High School District 126. Tynisha believes that all children deserve a quality education regardless of zip code. It should not have to be privilege to be educated. Tynisha values her family; she is married to her husband of 20 years, and they have three amazing children. Her faith and is commitment to answering the call of God is her driving passion for this transformative work. She strives to align her life with the scripture Ephesians 2:8-10.

Want more info on living and leading with intention and purpose?
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content warning: mention of suicide at 19 min and 30 min.

Nancy tells us about her incredible story from being on top of the world, to at the lowest point she could imagine - and then back again.  Through grace, God and love, she can now say with confidence, "it's good to be me".  This is an amazing story you have to hear to believe.

Buy Nancy's  book, here
Nancy's website here

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Renita is a dedicated servant-leader, committed to making a positive impact in the community and workplace.  Renita has cultivated her own practice of gratitude (not to be confused with toxic positivity) that helped her write and publish a book and stay in gratitude even when life gets hard.

Find Renita here:
www.ichpmove.com
Linked In

Buy her book:
A Measure of Gratitude: A 31 Day Devotional

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The roles of coach, mentor, advisor, and advocate are often conflated with each other. However, they're very different in practice, and knowing these differences can help you identify which role would be most beneficial for you to fill. Learn one definition of these roles to figure out who you need in your corner:
1. An advisor is an expert
2. A mentor offers their experience
3. A coach helps find your own wisdom
4. An advocate supports you from above

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Our brains are programmed to draw meaning from everything that happens around us.   But sometimes, those meanings can weigh us down and interfere with enjoying life. Learn the 6 simple steps that will help you live life lightly:
1. What feeling do you want to experience less? 
2.  When do you have this feeling?
3. What does your brain make it mean?
4. What else is possible?
5. Choose a new possibility.
6. Practice!

Want more info on living and leading with intention and purpose?
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If you love crossing things off your list this episode is for you!  I know it might feel productive, but most people are using their to-do lists totally wrong and it's actually holding them back!  Use your list of tasks to help propel you forward with these tips:
1.  Prioritize - why does this task matter?
2.  Time - how much time do you want this task to take?
3.  When - add the task to your calendar so you can see what you will realistically accomplish this week.

Want more info on living and leading with intention and purpose?
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So many of us (especially if you have been socialized as a woman) want people to think we are nice - but the problem is that our "nice communication" is often misinterpreted.  Our messages get blurred and team members don't know what is expected, which creates confusion and can lead to tension in the relationship.  It is actually kind to be direct and tell people what we want - the problem is, sometimes we have no idea what that is!

Want more info on living and leading with intention and purpose?
Click here for Jen's links.

Want more info on living and leading with intention and purpose?
Click here for Jen's links.

In this amazing interview, Linda shares why she's so passionate about helping people be seen!  It's not just about having a nice head shot on Linked In - how you present yourself is an indication of how you FEEL about yourself.  This intersection of coaching and photography is a conversation you won't want to miss.  You deserve to be seen!
Content warning - brief mention of sexual assault at 6 min.


See samples of Linda's work on her website - click here

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In this final interview for Mental Health Awareness Month, Todd describes how his acting career helped him transform from a kid who didn't want to run the mile in gym class to a fitness enthusiast and owner of his own gym!  Todd has great advice for beginners and loves using fitness to help people think more clearly, create social connections and,  of course, get fit.


Learn more about The Den or get your 3 Day Pass here.
Meet Todd and Natalie at their ribbon cutting - click here!

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Mindful self compassion teachers, Jodi Bean and Erica DeMeester share share their insights and wisdom on why this work is so important, especially in a time where so many of us struggle with a loud inner critic and a schedule that lacks space.  This is a must-listen for leaders struggling to access their own brilliance.   

Learning to Be website HERE
Center for Mindful Self Compassion HERE

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I'm thrilled to introduce you to my friend and creator of the FREE Shadow Side of Leadership Summit,  Robin Keesler.  She is an identity and self-discovery coach for leaders and entrepreneurs who is on a mission to help more people claim the title of "leader."   Robin shares relatable stories about her own leadership journey, including:
- what it means to take leadership off the pedestal
- why self love was truly a last resort for Robin (hint - she tried everything else first!)
- her passion for helping all of the humans recognize their leadership calling, whether or not it comes with a formal title
Find Robin here:
Join the free summit here: robinkeesler.com
insta: @robinkeesler
Identity Factor Podcast

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Do you have a hard time saying no?  This episode is for you!  Here are 3 reasons you will learn to love saying NO!

1. Endless options, finite time. Deciding "no" is a great way to manage your stress. "Have to" energy sucks. "I can say 'no'" energy is powerful. And just think about how much time you spend managing your to-do list! Game/example: Say no to 75% of your to-do list...even just in your mind...might make you feel more in control and expansive. You're a person with options, sexy thing!
2. "No" might ruffle some feathers...and that's okay! It might cause you to shed your social armor. It can be the secret to having a LOT more fun. Think about a toddler. No, don't want this, no don't want that. They are so pure of heart and intention when they give you their "no"! Game/example: Imagine giving a 3 year old control of your life for a day. What would it be like to be led by someone who has no problem at ALL saying "uh, no, nope, not for me!" Sure, the grown ups might not like it...but maybe it could be fun to be The No Person for a day.
3. "No" builds connections. No is real intimacy. No is declining temporary obligations to build your legacy. No is being connected to yourself. You have this one human life to life, as far as we know for sure. Saying "no" is what creates space for "yes." Game/example: How often do you say yes to be nice or be easy going, even to something you don't like or want to do at all? In a way, you're depriving people of getting to know the most true version who exists today. So, yeah, tell your mom that you don't like lentil soup anymore and your boss that you're tired of being the resident spreadsheet expert because you want to lead a team. How can "no" bring you closer to yourself and others today?

Lisa's website here
Lisa's podcast: Less Stress, More Fun

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You've been looking forward to taking time off for weeks....or months...maybe even years.  Then, the time comes and you find yourself anxious, worried or stressed?  What's going on here?  Let's look at 3 reasons 

1.  Daily practice ahead of time-  most people tell themselves they will relax once they are on vacation - but our brains don't work like that.  Instead, practice turning off work and taking breaks now.
2.  Check your expectations - you and your people will bring their brains with them on vacation
3.  Decide on purpose your rules for vacation - do you WANT to unplug the whole time?  For a few days?  Every night?  Why?  

Want more info on living and leading with intention and purpose?
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As a leader, you are constantly faced with challenges and obstacles in your work. Whether it's managing a team, fundraising, or navigating complex community issues, the work can often feel overwhelming and stressful.  Resilience is the ability to bounce back from these challenges and keep moving forward.  Here are 3 components of resiliency to consider:
1.  Adaptability/Flexibility - if your reaction is rigid, it's because your thinking is rigid
2.  Self Efficacy/Self Confidence - do you believe that you can figure things out?  Your answer to that question points to your level of self confidence.
3.  Optimism - the more we figure things out, the more optimistic we start to feel about ourselves and our work.

All 3 work in tandem and when we increase one component, our overall resiliency will also increase because they all work together.   I'd love to hear from you - which of these are you working on?

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Incorporating time management (which is actually about managing our brains, not manipulating time) into your life or business can lead to increased productivity, better time management skills, and more balance in life. By being intentional about the WHY and treating yourself with self-compassion throughout the process,  you can avoid the pitfalls that create  burnout and disconnection.

In this episode, we cover 4 tips that will help you be more effective in your time management planning:
1. plan from your future self
2. schedule free time and self-care first
3. set aside 2 hours of focus time each work day where you achieve a specific result
4. expect the unexpected - it's usually very predictable 

Want more info on living and leading with intention and purpose?
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Are you building an audience or a community?  Whether you are a small business owner or a non-profit leader who runs their organization like a small business,  you probably want both.  In today's conversation with Pat Miller, host of the Pat Miller Show and founder of the Idea Collective, we discuss:
- the difference between audience and community online and in-person
- why "community building" matters to your business
- how to start building a community and why it's difficult

Today's episode will help you think on purpose about building an audience vs a community.

https://ideacollectiveincubator.com/the-pat-miller-show/
https://podcasts.apple.com/us/podcast/pat-miller-show-podcast/id1561691379
https://www.wowo.com/pat-miller-program/

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Whether you have felt awkward at a networking event, or you have witnessed someone else looking awkward, this episode is for you!  Get the tips from this episode here.


In this episode, Jen covers:

1.  How to approach any networking event
2.  How to be approachable instead of awkward
3.  How to be the person that approaches others
4.  Better ways to introduce yourself
5.  Conversation starters that create connection (instead of the same old boring small talk that no one remembers)

Want more info on living and leading with intention and purpose?
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If you have tasks on multiple screens, while you are answering text messages a client is knocking on your door,  and there a fire that needs to be extinguished - we have some solutions for you.  Master Certified Coach Anna Javellana specializes in overwhelm and productivity for property managers, but her tips will serve anyone who has felt overwhelmed, trying to do many things at once.  Some of the lessons from this episode include:
- decide ahead of time what type of work needs  your full attention
- recognize how much influence you actually have over your day
- be willing to run some experiments so that you can get more done - and make your co-workers happier in the process

Connect with Anna: 
https://www.annajavellana.com/
https://www.linkedin.com/in/annajavellana
https://www.instagram.com/addictedtobusy/?hl=en
https://podcasts.apple.com/us/podcast/addicted-to-busy-work-life-balance-for-property-managers/id1638188098

Want more info on living and leading with intention and purpose?
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Being a leader is hard!  It means you are intentionally setting yourself up to experience discomfort and that is true whether you are a new manager or a multi-million dollar coach, like today's guest, Corinne Crabtree.   Corinne taught Jen the foundational idea behind her business:  Learn to be the boss of yourself!  

Corinne Crabtree is a Master Certified Weight and Life Coach with a mission
to help every woman break generational curses in order to improve their
personal health and wealth. Corinne lost 100lbs 15 years ago and ever since,
she has dedicated her life to teaching women how to do the same.

Losing 100 Podcast/No BS Weightloss Program
Facebook - https://www.facebook.com/losing100podcast/
Instagram - @Corinne_Crabtree

No BS Business Women
Facebook - https://www.facebook.com/NoBSBusinessWomen
Instagram - @NoBSBusinessWomen

Listen and Subscribe to the Losing 100 Pounds Podcast
https://podcasts.apple.com/us/podcast/losing-100-pounds-with-corinne/
id1233384453

Link to Corinne’s Free Weightloss Course & Website
www.nobsfreecourse.com

Link to Corinne’s Advanced Weightloss Coaching Certification
http://theweightlossuniversity.com/

Link to Corinne’s No BS Business Women Membership
https://www.nobsbusinesswomen.com/

Link to Corinne’s No BS Business Bootcamp Event
https://www.phit-n-phat.com/bootcamp-2023/

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Did you know there are 7 types of rest?  Take the Quiz here and discover your rest deficits: https://www.restquiz.com/quiz/rest-quiz-test/
1.  physical
2.  mental
3.  spiritual
4.  social
5 . emotional
6.  sensory
7.  creative

Based on the work of Dr. Dalton-Smith
https://ichoosemybestlife.com/sacred-rest/

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Content warning: brief mention of war, abuse, school threats.
Jen talks with therapist, Samantha Ruda, about being a trauma informed leader who is an effective and collaborative leader, not just a manager who operates from the top-down.

Link to the trauma informed class by Katie Kurtz: https://katie-kurtz.com/

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Jen and fellow coach, Sarah Bond, discuss why believing that life is 50/50 can actually make you feel better because wishing things were different simply compounds a negative experience and causes suffering.  The truth is that we always have a balance of light/dark, good/bad in our lives.  

Connect with Sarah Bond:
http://thechristianforgivenesscoach.com/
https://www.youtube.com/channel/UCHag8RUr4s51hYG4QfqaEpA

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Two weeks into an 8 week self compassion course and Jen is developing a new understanding of self compassion.  When we fight what is, we cause our own suffering, which is exactly the opposite of self compassion.  Learn how to accept what is and how it relates to your own self compassion.

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Jen describes feeling a new appreciation for the practice of Yoga after being "yoga resistant" for years.  Their are so many lessons for us to learn from our time on the mat.

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Burnout impacts leaders and THEIR teams.  If a leader can't manage her own burnout, it makes it difficult for the team to trust their leader.  This is the importance of learning to lead ourselves.  Burnout happens when we work too hard, without taking care of our own needs.  It's like driving a car and never stopping for gas!  Jen encourages leaders to be honest about what they need and to use thought work to help them recover from burnout.  

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In Episode 2, Jen discusses how managing her mind and be aware of her thoughts has improved her ability to respond on purpose.

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Jen talks about what discomfort feels like in her body and offers that discomfort comes from thinking things should be different than they are.  The sensations of discomfort feel like a tight, constraining turtleneck. When we release the focus on the turtleneck, we can begin to offer ourselves release.  The same goes for discomfort, if we can understand that discomfort can help us grow.

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Thank you to my mentors and coaches at the Life Coach School who have helped me grow up over the past few years.  This podcast is about helping leaders understand why they do what they do.  

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