This week we talk about how to see through all the BS and self-described “coaches” to tell the real deal from the imposters; how to find the right coach for you and your goals; what to expect from a coaching engagement; and how your coach will show up for YOU. We cover your customized wellness plan, areas of focus, goal setting, and specific action steps to help you meet your goals and be successful.

Today, the coaches candidly review the past year, how living in a pandemic has washed away our "5 year plans", and why shifting our perspective can help us grow self compassion. Spring Clean your life as you reflect back on the past 12 months, appreciate how far you've come and let go of what is not working.

One full year - happy podiversary! Grab a drink and join your coaches to celebrate a whole year of podcasting wellness, building a community, and learning important lessons for life! This episode is full of gratitude for you, our beautiful listeners. Thank you for joining us on this journey. In this week's unconventional episode Kit & Kae share the lessons they've learned through podcasting SFOW for 53 weeks. These truly are lessons for LIFE! Enjoy.

Boundaries are this elusive term in the wellness world. Today we will unmask the mystery and define What are boundaries? Why do you need them, and how to set them. We will recap how to keep your vibe high, what habits to start learning for energetic protection, and how to implement these in order to protect yourself from other's negativity.

This week your coaches talk living your purpose and interview Dr. Joni Johnson, a Pediatrician and National Board-Certified Health and Wellness Coach with over 12 years of clinical experience supporting individuals with ADHD, learning disabilities, autism and mood disorders. In addition to being a physician, Dr. Joni is a retired Army Colonel, disabled veteran, author of My Blue Eyes: Viewing the World Through an Atypical Lens, public speaker, and entrepreneur. As the founder of UnCharted Territory LLC.

Winter grays got you down? There's a name for that: Seasonal Affective Disorder, also known as S.A.D. And with the added stress, loneliness, and stagnant nature of the pandemic, this might have been one of the SADdest seasons ever. But there's good news: SPRING IS COMING! This week your coaches talk tools and strategies to get you out of your winter funk, off the sofa & moving, and out into the glorious, warm sunshine.

Build your confidence, boost self-esteem, get happy, be successful! If you suffer from low self-esteem, you may hide yourself away from social situations, be reluctant to try new things, and avoid challenges. Stop holding yourself back!

Today we dive into what mindfulness actually IS, why it’s crucial for your wellness in today’s world, and how you can implement mindfulness practices to control stress and anxiety to improve your wellness.

What can we learn from winter? This week the coaches present their “psychology” episode when they dig deep into some powerful questions after receiving a personal message from Mother Nature. Spoiler alert: she wasn’t thrilled with the one-note way they described her last week. Message heeded, lessons learned & shared! So it all works out in the end. Enjoy!

What can we learn from winter? This week the coaches present their “psychology” episode when they dig deep into some powerful questions after receiving a personal message from Mother Nature. Spoiler alert: she wasn’t thrilled with the one-note way they described her last week. Message heeded, lessons learned & shared! So it all works out in the end. Enjoy!

This week we’re helping you get clear on where you’re headed! Visioning provides a powerful motivator to pull you forward and achieve the goals you set for yourself

Feeling disconnected due to the nature of the pandemic? We totally get it! This week, the coaches talk about personal relationships - a key piece of your personal wellness wheel, and what you can do to foster more connection during these funky times.

Feeling disconnected due to the nature of the pandemic? We totally get it! This week, the coaches talk about personal relationships - a key piece of your personal wellness wheel, and what you can do to foster more connection during these funky times.

Listen now and learn how to set intentions to support success in your new year's resolutions. No resolutions for you this year? No problem! These are the tools coaches use to help clients achieve their wellness goals. Are we're just giving them away! Speaking of give-aways... special thanks and huge hugs to Erin Roddy for the beautiful Habit Tracker she designed just for our listeners! Check it out on our Instagram and download it for FREE on our website.

The coaches created a simple, straightforward, positive-minded, 3 step plan to help you say goodbye to 2020 and prepare to welcome a happy 2021. Listen now to celebrate the pockets of joy and (bonus!) learn a creative NEW wellness-promoting use for some of that pandemic toilet paper surplus. Trust us, you definitely haven’t heard this one anywhere else

Happy Holidays, listeners! This week we are wrapping up our Holiday Wellness Series with a gift just for you: a customized meditation, designed for you and read by us. We hope you enJOY it and feel free to use it anytime. Meditation starts at minute 4:00 Thanks for listening!

This episode is about thriving, not just surviving, the holidays this year! Holiday celebrations have a different vibe in 2020. How can we cope? It’s all about perspective and how you frame it. Listen now to feel empowered and take charge of your mood.

Kaelynn shares tips from her recent trip to California to help you not need a vacation from your vacation, embrace the healing power of nature, start a morning meditation routine, work with an accountability partner, keep your food & drink consumption within a “normal” range, and handle time zone differences for an easier transition back to real life. Whether you’re going away on vacation or having a stay-cation this year, these tips will set you up for well-cation success

Fan-favorite Nutritional Therapy Practitioner Carla Keith joins the coaches again this week for a very special episode in the SFOW holiday podcast series. She’s here to help you stay healthy and aligned with your nutrition goals this holiday season! You’ll be pleasantly surprised to hear her advice.

This week the coaches give thanks to you, Wellness Warriors, with the gift of a gratitude meditation. Your guided meditation begins at 3:33.