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Have you ever wondered what’s so alluring about a journaling practice? I once read that, “Journaling is mindfulness in motion,“ and I couldn’t agree more! As someone who’s kept a journal, to some extent, for the majority of my life, I’m here to share that journaling holds incredible power. It can be a gateway to self-discovery and so 👏 much 👏 more. Plus, it’s a totally free practice (because I’m betting you have paper and a pen laying around somewhere already!). So, what are the benefits of journaling, you ask?✍️ Reduces stress✍️ Boost health and well-being✍️ Creates space for negative thoughts✍️ Provides a way to process emotions✍️ Help you figure out the next right step✍️ Deepen self-discoverySo join me as we dig into the six biggest benefits of having a journaling practice and the nine super simple tips I have for you to get started writing today.ResourcesFull Show NotesLove LetterLBD Collective Health Coaching Services @mskatehouse Grab Kate’s fave Journaling PromptsAtomic Habits by James Clear6 Journaling Benefits and How to Start Right NowMargarita Tartakovsky - AuthorConnect with Liz Chapman - Podcast ManagerWebsiteInstagram
Today I’m diving into one of my favorite books, Atomic Habits by James Clear! I have a ridiculous amount of takeaways from this book - the whole thing is underlined, dog-eared, and annotated…my grandma (who reveres books!) would be a little aghast at how marked up this book is, but I think it’s just a testament to how much I’ve learned! 😉One of my favorite takeaways from Atomic Habits is the Goldilocks Rule, which tells us that humans experience peak motivation when working on tasks that are right on the edge of our current abilities. So it’s not too easy, not too hard, but just right (just like Goldilocks!).So if you have found yourself:🌟 lacking motivation🌟 feeling stuck in pursuit of your goals🌟 losing steam🌟 having a hard time showing up for yourself…then today’s episode was recorded just for you, friend. I found James’ insights to be super encouraging, inspiring, and most importantly, actionable. So tune in today if you too are ready to pursue goals of just manageable difficulty in order to create and sustain motivation!ResourcesFull Show NotesLove LetterLBD Collective Health Coaching Services @mskatehouse Atomic Habits by James ClearConnect with Liz Chapman - Podcast ManagerWebsiteInstagram
This is the hardest episode I've ever recorded, but it's deeply important to me to show up for you authentically. Usually, that's as the "happiness and joy" podcaster, but I now also need to honor when I'm in a season that's heavy and grief-filled. Because I'm learning that joy and grief are two sides of the same coin, and they're both part of our human experience. So I'm going to hold space within me, and here on the podcast, for both.So it's in David's memory, and to honor all that he taught me, that I record this episode for him, for me, and for you today. I'm still deeply in this season of grief, but there are beautiful things I learned from David that I feel are important to share. Things like embracing the current moment, enjoying the simple pleasures of life, and how we're all capable of sharing love.If after listening, you too want to support David's Memorial Fund at the Naples Zoo, you're welcome to do so at https://www.napleszoo.org/donate with a note that it's "In memory of David Freyhof." With infinite love, I bring this episode to you, friend.
Earlier this week we connected with Talia Joy of the Awakening Her Podcast, and we shared a conversation all about manifestation, the law of attraction, and what it’s like to experience this world as an empath or as a highly sensitive person.One of my takeaways from our conversations was feeling empowered. Empowered to fully step into myself, and what I might have once seen as a quirk before, I now know is part of me being, and I’m learning to embrace being a highly sensitive person. There’s a freedom in no longer apologizing for what makes you different, and instead celebrating it within myself.And it’s my hope that today’s meditation, which is inspired by an Instagram post I saw from @marcandangel, gives you some of that freedom and permission to love yourself just as you are too.ResourcesFull Show NotesLove LetterLBD Collective Health Coaching Services @mskatehouse Connect with Liz Chapman - Podcast ManagerWebsiteInstagram
Today, I am welcoming Talia Joy of The Awakening Her Podcast onto the show. Talia is a manifestation mentor who is obsessed with helping lightworkers, seekers, and empaths to create a “pinch-me” life filled with purpose, abundance, and joy. Now that’s something I can get behind!Today we share a conversation all about:✨ Manifestation✨ The Law of Attraction✨ What it’s like to experience the world as an empath or highly sensitive person (HSP)✨ Self-care practices for empaths✨ And how to best support the empaths in your lifeMy takeaway from our time together was truly empowered to fully step into myself. And what I might have once seen as a quirk before I now know is just part of being me and embracing all that encompasses. For me, that means being a highly sensitive person, and there's such a freedom and no longer apologizing for what makes you feel different and instead celebrating it within yourself. In listening to this episode, I hope you too walk away feeling empowered to love and celebrate yourself exactly as you are today, even while making progress in the direction of your dreams!Resources:Full Show NotesLove LetterLBD Collective Health Coaching Services @mskatehouse Connect with Talia JoyTalia JoyThe Awakening Her Podcast@taliajoymanifestationAwakened Manifestation with Talia JoyTalia’s ResourcesThe Awakening Her PodcastThe Empowered Empath ProgramThe Empath’s Survival Guide: Life Strategies for Sensitive People by Judith Orloff, Pam TierneyThriving as an Empath: 365 Days of Self-Care for Sensitive People by Judith Orloff MDManifest Your Destiny: The Nine Spiritual Principles for Getting Everything You Want by Dr. Wayne W DyerConnect with Liz Chapman - Podcast ManagerWebsiteInstagram
The first Monday of each month The Live By Design Collective meets for Growth Night, and it’s one of my favorite nights! In May we took a deep dive into happiness, and not toxic positivity but real, true happiness - and our conversation was so valuable that I wanted to share some of the insights we covered with you too! So join me today as we chat about:The three categories of happiness: pleasure, meaning, engagementThe six ways we experience happiness: contentment, gratitude, pride, excitement, joy, and optimism Why studying and intentionally cultivating happiness matters (hint: it’s really good for your health!)What the 40% Solution, by Sonja Lyubomirsky, teaches us about the agency we have in creating and experiencing happinessAnd finally, how to cultivate happiness starting today (and for free!)And when you’re done, grab my free Happiness Bingo card to take your intentional living journey to the next level (and have some serious fun while you’re at it!).You can find all of the resources mentioned in this episode at https://mskatehouse.com/2022/06/09/you-do-have-the-power-to-cultivate-happiness-heres-how-and-why/
Take Your Goals From “Wish to Done” with Polly Payne of the Dream Planning PodcastHave you ever experienced a moment where you realized that something in your life had to change?Today’s guest, Polly Payne, had what she calls her “yes moment” when she committed to living intentionally and into the calling that was put on her heart. She decided from then on to create a life she wanted to live and to be intentional with how she spent her time. This led her to creating her Dream Planner, founding Horacio Printing, selling more than 40,000 planners, and raising over $68,000 to fight human trafficking while she was at it. What an incredible journey that all started with saying yes!So if you too are ready to embrace your “yes moment” and truly go from wish to done, then press play and allow Polly to share the tools she uses to live an intentional life. ResourcesFull Show NotesLove LetterLBD Collective Health Coaching Services @mskatehouse RSVP for our Growth Night Open House!Connect with Polly PaneThe Dreamer In YouHoracio Printing@pollypane@horacioprintingPolly’s ResourcesAtomic Habits by James ClearThe Artisan’s Soul: Crafting Your Life Into a Work of Art by Erwin Raphael McManusThe Ruthless Elimination of Hurry: How to Stay Emotionally Healthy and Spiritually Alive in the Chaos of the Modern World by John Mark ComerThe Business Model Generation: A Handbook for Visionaries, Game Changers and Challengers by Alexander Osterwalder and Yves PigneurPodcast - Christine KanePodcast - John Mark Comer TeachingsConnect with Liz Chapman - Podcast ManagerWebsiteInstagram
Welcome to June! This month we are focusing on pursuing our purpose while loving the journey we’re on, and in that spirit we open this month with a mini meditation inspired by @jamievaron.Jamie’s all about sustainable self-growth and feeling your feelings. And what I appreciate so deeply about Jamie is that her work leaves me feeling uplifted, encouraged, and inspired. It’s my hope that in using her words as inspiration for today’s meditation, that Jamie can inspire you too.So let’s slow down, tune into our breath, and meditate together today! 🧘‍♀❤️📿ResourcesFull Show NotesReserve your seat at the LBD Collective Open House! Love LetterLBD Collective Health Coaching Services @mskatehouse Radically Content: Being Satisfied in an Endlessly Dissatisfied World by Jamie VaronConnect with Liz Chapman - Podcast ManagerWebsiteInstagram
As we round out May and Mental Health Awareness Month, I am so excited to share with you a conversation with Melissa Doman where we discuss how to identify your mental wellbeing non-negotiables, the role personal accountability plays in mental health, and if you need it - a kind kick in the ass from Mel to empower you to care for yourself and your wellbeing on a daily basis.Mel is an organizational psychologist and the author of the book, Yes, You Can Talk About Mental Health at Work (Here’s Why and How to Do it Really Well), and her mission is to teach companies, individuals, and leaders how to have constructive conversations about mental health in the workplace.So friend, join us now as Mel and I talk about how to have constructive conversations about mental health in the workplace and at home.P.S. If you would love a chance to win a copy of Mel’s book, Yes, You Can Talk About Mental Health at Work, then head over to Instagram and join the giveaway in my stories!ResourcesFull Show NotesJoin the LBD Collective Open House (for free!)Love LetterLBD Collective Health Coaching Services @mskatehouse Connect with Mel DomanMelissa Doman@thewanderingmel LinkedInMel’s ResourcesYes, You Can Talk About Mental Health at Work, (Here’s Why and How to Do it Really Well)The Subtle Art of Not Giving a F*ck: A Counterintuitive Approach to Living a Good Life by Mark MansonMindset: The New Psychology of Success by Carol S Dweck
I’m thrilled this week to sit down with Rachael Lund, Certified Spiritual Director with a Masters Degree in Soul Care, for a conversation about inner child work. Rachael is one half of the dynamic duo that makes up the Instagram sensation @happywholeway, and it’s her mission to help women find a safe and loving home within themselves.Today Rachael shares with us how she’s personally used inner child work to heal childhood wounds of self-mistrust, self-loathing, and fear. To this day, she continues to guide others through the same process so that they too can heal.Rachael believes that none of us are broken, and it’s with this spirit of self-love and compassion that we enter this discussion. So if you too are ready to be your own best healer, then pop in your earbuds and press play as Rachael guides us through the framework for inner child work and why it’s crucial to your healing journey.ResourcesFull Show NotesLove LetterLBD Collective Health Coaching Services @mskatehouse Connect with Rachael LundHappy Whole Way@happywholewayRachael’s ResourcesPodcast: The Adult Chair@alltheyous on InstagramAudio Book: Greater than the Sum of Our Parts: Discovering Your True Self Through Internal Family Systems Therapy by Richard SchwartzSave $100 off of The Happy Whole U Course with “LIVEBYDESIGN”Connect with Liz Chapman - Podcast ManagerWebsiteInstagram
How often do you find yourself feeling stuck and you can’t figure out why? It may have to do with self-limiting beliefs!I’m thrilled to chat with Purpose and Mindset Coach Ariel Yasmine this week. Ariel coaches her clients to reconnect with their purpose and actually pursue that purpose by overcoming self-limiting beliefs and other mindset obstacles.Today on the podcast Ariel answers these questions for us:⭐ What are self-limiting beliefs?⭐ How can you identify self-limiting beliefs? ⭐ What’s the best way to work through self-limiting beliefs?So friend, if you are ready to give yourself grace and break through your self-limiting beliefs pop in your ear buds and press play.ResourcesFull Show NotesLove LetterLBD Collective Health Coaching Services @mskatehouse The Importance of Gratitude in Relationships with Kate House on The Daily Climb PodcastConnect with Ariel YasmineAriel Yasmine@arielyasmineeAriel’s ResourcesAtomic Habits by James ClearYou Are a Badass at Making Money: Master the Mindset of Wealth by Jen SinceroThe Miracle Morning: The Not-So-Obvious Secret Guaranteed to Transform Your Life - Before 8AM by Hal ElrodAriel’s Abundance Affirmation GuideBlog Post - Potential vs Purpose: Which One Matters?Connect with Liz Chapman - Podcast ManagerWebsiteInstagram
In light of May being mental health awareness month, I’m excited to sit down and speak with Lynn Jimenez, a licensed clinical social worker, who specializes in mindfulness practices and stress reduction, and is the founder of Connect Flow Grow.For years Lynn experienced anxiety but thought that the tightness in her chest, thumping heart, and racing mind were her baseline setting. It was only when she was diagnosed with anxiety that she realized things could be different...that she didn’t have to feel this way all of the time.Which is when mindfulness practices entered her life in a big way. She started only saying yes to the things that didn’t raise her stress levels, she prioritized her physical outlets like CrossFit and Yoga, spent time outside daily, ate well (think fewer processed foods, more whole foods), meditated, and journaled.And you know what? It helped!So friend, if you too are ready to reduce stress with a clear mindfulness practice, press play and let’s learn from Lynn together.ResourcesShow NotesLove LetterLBD Collective Health Coaching Services @mskatehouse Connect with Lynn JimenezConnect Flow Grow@connectflowgrowLynn’s ResourcesBroken Open: How Difficult Times Can Help Us Grow” by Elizabeth LesserThe Artist’s Way by Julia CameronWhat Happened to You?: Conversation on Trauma, Resilience, and Healing by Oprah Winfrey and Bruce D PerryThe Deepest Well: Healing the Long-Term Effects of Childhood Trauma and Adversity by Nadine Burke Harris, MDThe Lotus by Amirah MorrisConnect with Liz Chapman - Podcast ManagerWebsiteInstagram
I have big goals I’m working towards and I really do love being productive, marking things off my to-do list, and making progress.But sometimes I can get so caught up in what the future holds that I forget to “be where my feet are.” Because of that, I have to be extra purposeful in my mindfulness practices so I’m actually here to experience life for myself and with my boys and my husband.I was recently wrestling with feelings of doing and being enough, and then it was like the universe was speaking to me because I kept hearing little whisperings along the lines of, “you are enough.”One of those little nudges was when I read this Instagram post from Laura Jane Jones @laurajaneillustrations, which is all about knowing that you’re doing your best and that your best is enough.So if you’re ready to ditch weighing your self-worth by your productivity and instead desire to honor that you’re doing your best (which is always enough), then I invite you to slow down and meditate with me today. Let’s be present, together.ResourcesFull Show NotesLove LetterLBD Collective Health Coaching Services @mskatehouse Laura Jane Jones Connect with Liz Chapman - Podcast ManagerWebsiteInstagram
Have you ever met someone who radiates positivity? Where you’re drawn in and want to know how exactly they’re so happy?Well that’s exactly my experience today with our guests - only the positivity was doubled because our guests are renowned motivational speaking duo Matt and Phil of M&P Presentations! They both have huge hearts for sharing confidence, health, and positivity with the world, and that’s exactly what they did for us here on the LBD Podcast.Today we dive into the connections between gratitude, positivity, and self-confidence, and also explore if fear is holding us back from living as our most vibrant selves. So if you are ready to show up for yourself, cultivate self-confidence, and live a life full of positivity and gratitude, then go ahead and press play.And get ready to smile, friend - because the kindness, warmth, and energy that this dynamic duo exudes is contagious!ResourcesFull Show NotesLove LetterLBD Collective Health Coaching Services @mskatehouse Connect with Matt and PhilYouTubeFacebookLinkedInM&P Presentations M&P RecommendationsThe Happiness Advantage by Shawn AchorBig Potential: How Transforming the Pursuit of Success Raises Our Achievement, Happiness, and Well-Being by Shawn AchorThe Happiness Revolution: A Manifesto for Living Your Best Life by Dr. Andy Copy and Professor Paul McGeeCan’t Hurt Me: Master Your Mind and Defy the Odds by David GogginsPodcast - Rich RollConnect with Liz Chapman - Podcast ManagerWebsiteInstagram
Today I’m thrilled to welcome onto the show Life Coach Nicole Baker. Nicole speciality is in helping perfectionists set goals and then actually follow through with seeing them through. As a recovering perfectionist myself, who at times has to remind myself not to slip back into perfectionist ways, I really enjoyed this conversation and the actionable advice Nicole shares.Nicole outlines the three different types of perfectionism and how to best move forward from these tendencies that hold us back. And while you’re listening you may start to identify with one specific type of perfectionism that you tend to lean towards, or you may find that you embody all three types throughout different seasons of your life (I know I have!).So, if you’re ready to release what’s holding you back so that you can grow and move forward in the direction of your dreams, pop in your earbuds and let’s go.P.S. Curious as to what type of perfectionist you are? Click here to take Nicole’s What Type of Perfectionist Are you? QuizResourcesFull Show NotesLove Letter Sign-UpJoin The LBD Collective Health Coaching with Kate @mskatehouse Overcoming Perfectionism: A Self Help Guide Using Scientifically Supported Cognitive Behavioral Techniques by Roz Shafran & Dr Sarah EganThe Artist’s Way by Julia CameronPodcast: Cathy Heller Presents Don’t Keep Your Day JobNicole’s What Type of Perfectionist Are you? Quiz Connect with Nicole BakerInstagram @lifecoachbakerNicole Baker  Connect with Liz Chapman - Podcast ManagerWebsiteInstagram
“Change is uncomfortable. It’s helpful to understand the process we go through emotionally when we are faced with change so we won’t be derailed by it.”                                                             - Excerpt from The 12 Week Year -Today we’re diving into the five emotions we all experience when implementing change. They’re what makes up the EMOC (emotional cycle of change), and they go like this:⭐ Uninformed Optimism⭐ Informed Pessimism⭐ The Valley of Despair⭐ Informed Optimism⭐ SuccessThe third experience, known as the Valley of Despair, is our main focus during this mini podcast episode. Because I would argue that if you’re aware that this feeling will occur when making shifts in your own life, then you’ll be more likely to stick with it and see the new habit, skill, or change through to the end. So if you’re ready to have a plan in place for when things get challenging (and they will!) then pop in those ear buds and let's get motivated to stay the course together.ResourcesFull Show NotesLove Letter Sign-UpJoin The LBD Collective Health Coaching with Kate @mskatehouse The 12 Week Year by Brian P Morgan and Michael LenningtonAtomic Habits by James ClearConnect with Liz Chapman - Podcast ManagerWebsiteInstagram
Today, I’m excited to welcome author Allison Smith onto the podcast. Allison and I connected over on Instagram over a shared love of personal growth, running, reading…really all the things!A little while back, I was lucky enough to win one of Allison’s books, Fill Up to Spill Out, in a raffle which was thrilling for me because you know how much I love to read. And after reading Allison’s work, I knew she would be a perfect guest over here on the pod.Today Allison shares with us the importance of making yourself a priority, the value of being intentional about how you use your time, and how she wants to wake up each day to find peace, joy, and purpose in her life.So friend, if you are ready to stop pouring from an empty cup, and you’re ready to fill up to spill out, then pop in your earbuds and let's learn together.ResourcesFull Show NotesLove Letter Sign-UpJoin The LBD Collective Health Coaching with Kate @mskatehouse Fill up to Spill out: Because we can’t pour from an empty cup by Allison SmithTransformed: My Story as a Farmer’s Daughter with Big Dreams & an Even Bigger God by Allison SmithJenna Meyers’s Etsy StoreConnect with Allison Smith@filluptospilloutFill Up to Spill Out BlogConnect with Liz Chapman - Podcast ManagerWebsiteInstagram
If you have been listening to The Live By Design Podcast for any time you know that I LOVE to read, I actually did an entire episode about the value of reading with my 91 year old grandma. I love reading because it provides the opportunity for learning and growth, all from the comfort of your couch!And not too long ago I re-read the book Big Magic by Elizabeth Gilbert. And gosh, I just love this book. The whole thing is underlined and annotated, and I’ve highlighted almost everything because there is so much goodness in this book.There’s one excerpt that really spoke to me, because it’s kind of the ethos for the Live By Design Collective and podcast too. My hope is for you to know that the world needs you and your gifts and your unique abilities.So, if you are ready to trust your goodness, know your enoughness, and make room for joy and ease, then let’s slow down and meditate together.ResourcesFull Show NotesLove Letter Sign-UpJoin The LBD Collective Health Coaching with Kate @mskatehouse Big Magic - Elizabeth GilbertConnect with Liz Chapman - Podcast ManagerWebsiteInstagram
Have you heard of S.M.A.R.T. goals? Traditionally, this is the approach to goal-setting we’ve been taught. S.M.A.R.T. goals are specific, measurable, attainable, relevant, and time bound.But what if there were another way to approach goal setting? One that didn’t delay feelings of success for the very end, but one that celebrated who you were becoming in the pursuit of your goals, each and every day?Well that is exactly what my personal business coach Amelia Travis teaches us today when she shares her approach to D.E.E.P. goal setting, which involves goals that are:Desire-basedEmotionally-informedEnergy-alignedPleasureableSo if you’re ready to shift from outcome-based goals to ones that are identity-based, then pop in your earbuds and press play. ResourcesFull Show NotesLove Letter Sign-UpJoin The LBD Collective Health Coaching with Kate @mskatehouse Book RecommendationsAtomic Habits by James ClearFeminine Genius: The Provocative Path to Waking Up and Turning On the Wisdom of Being a Woman by LiYana SilverPatriarchy Stress Disorder: The Invisible Barrier to Women’s Happiness and Fulfillment by Valerie ReinWild Power: Discover the Magic of Your Menstrual Cycle and Awaken the Feminine Path to Power by Sjanie Wurlitzer and Alexandra PopeConnect with Amelia TravisInstagram @ameliatravisAmelia Travis Connect with Liz Chapman - Podcast ManagerWebsiteInstagram
“Your mindset is a set of beliefs that shape how you make sense of the world and yourself. It influences how you think, feel, and behave in any given situation.” verywellmind.comIf you have spent any amount of time online then you have probably heard about mindset. Sometimes mindset can feel a little intangible which is why I took a deep dive this month in the LBD Collective into learning what exactly mindset means and why it does actually matter.I like to equate the idea of mindset to going to the doctor’s office for an eye exam. Your doctor puts different lenses in front of your eyes, and you have to say which prescription is best. Each set of lenses may be marginally different, but you have to figure out which one is the best fit. And I feel as if mindset is similar to those lenses. Your mindset is the lens through which you view the world, and you have the ability to shift them until you find the one that best benefits you.In today’s conversation, we’ll talk about the six most studied mindsets paying particular attention to the growth vs fixed mindset, and how these mindsets exist on a continuum. Then we finish with how to move towards a growth mindset, why it matters, and the five different ways to shift your mindset going forward.ResourcesFull Show NotesLove Letter Sign-UpJoin The LBD Collective Health Coaching with Kate @mskatehouse Connect with Liz Chapman - Podcast ManagerWebsiteInstagram
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