The ONE Program Podcast

Welcome to Episode 4 of Season 3! We have a very special guest in store for you! In this episode of The ONE Program Podcast, host Kristen dives deep into the overwhelming pressures of modern life and how stress manifests in both the mind and body. She is joined by Dena Chernenkoff, an expert in mind-body wellness, who shares powerful insights into recognizing and managing stress effectively. Together, they discuss the science behind stress, practical strategies for regaining balance, and how small shifts in daily habits can lead to profound changes in overall well-being.Meet Our Guest: Dena ChernenkoffDena Chernenkoff is a certified mind-body wellness practitioner, coach, and educator with a passion for helping individuals break free from stress and overwhelm. With a background in holistic health, neuroscience, and stress management, she empowers people to reconnect with their bodies and shift their mindset for lasting change. Dena combines science-backed techniques with practical tools, guiding her clients toward a more balanced, intentional life.Key Takeaways from This Episode:✅ Understanding the physiological impact of stress and why we often feel stuck in overwhelm.✅ How the nervous system reacts to prolonged stress and ways to reset it.✅ How nursing theory can be 100% applicable and IMPORTANT in our every day lives✅ Stop accepting sh*t you don't deserve✅ Healing from past traumas - like wounds - the best we can get to is 80% of our baselineResources & Links:🔗 Learn more about Dena Chernenkoff: https://www.denachernenkoff.com or Instagram: @denachernenkoff📖 Recommended Reads: "For What it's Worth" by Dena ChernenkoffJoin the Conversation!✨ Share your biggest takeaway from this episode! Tag us on social media @TheONEProgram and let us know how you’re implementing these strategies.🔔 Don’t forget to subscribe, rate, and review to help more people overcome the overwhelm!

🎙️ Welcome to Episode 3 of Season 3! On this solo episode of The ONE Program Podcast  Kristen dives into the unglamorous truths of entrepreneurship. she shares relatable struggles around time, money, and energy, offering self-reflection prompts to help you uncover what’s driving your overwhelm and how to realign with your goals. 💡 Highlights: The myths of entrepreneurship vs. the reality of running a business. Common challenges with time (overworking, perfectionism), money (cash flow, pricing), and energy (fatigue, lack of creativity). Self-reflection questions to assess priorities and regain focus. A dose of inspiration to reconnect with your original dream and why you started. ✨ Whether you’re thriving, struggling, or somewhere in between, this episode offers hope, perspective, and actionable insights to move forward. 📧 Connect: hello@theoneprogram.com💻 Producer: Brianne Burns | Visit Captured by Bri for creative support. Remember: Keep it real, keep it simple, and take it one step at a time!

Episode Summary: In this episode of The One Program Podcast, host Kristen Edmiston explores the foundational habit of organization and its role in helping business owners, leaders, and entrepreneurs overcome the overwhelm. Organization is the first step toward finding harmony with our most valuable resources—time, money, and energy. Drawing from her personal experience and research, Kristen introduces the six Excellent Potential Habits outlined in The One Book: Organization, Prioritization, Creativity, Storytelling, Visualization, and Reflection. This episode kicks off a series diving deep into each of these habits, starting with the first domino: organization. What You’ll Learn in This Episode: The origin story of The One Book and its connection to helping entrepreneurs thrive. Why simplification is the key to success and how organization serves as the foundation for the rest of the Excellent Potential Habits. How disorganization leads to overwhelm, reduced motivation, and diminished innovation. The neuroscience behind why our brains crave patterns and systems for efficiency and clarity. Simple tips and tools, including The One Book, to create systems that reduce stress and improve productivity. Key Takeaways: 1. The Impact of Organization: Organization isn’t just about tidying up; it’s about creating systems and patterns that free up mental energy and reduce overwhelm. Being organized helps unlock creativity, improve focus, and set the stage for effective prioritization. 2. Why We Struggle with Organization: Overcomplication, perfectionism, fear of failure, and lack of tools or knowledge often get in the way of maintaining organization. 3. Practical Benefits of Organization: Saves time, reduces errors, and creates a sense of self-agency. It also builds confidence, streamlines efforts, and fosters motivation and innovation. 4. The Six Excellent Potential Habits: Organization is just the beginning. The remaining habits—Prioritization, Creativity, Storytelling, Visualization, and Reflection—interlink to create harmony and efficiency in both business and life. Actionable Steps: • Identify areas of your life or business that feel disorganized and start small to simplify them. • Embrace tools like The One Book to centralize your notes, plans, and ideas. • Reflect on what systems you can implement to save time, reduce stress, and increase clarity. Connect with Us: • Email: hello@theonebook.ca • Social Media: @the.one.book @the.one.program • Website: www.theonebook.ca The ONE Program Podcast is produced by: Captured by Bri – Creative production services for video, photography, and more. Visit⁠ Captured by Bri⁠.

In today’s episode of The One Program podcast, Kristen Edmiston dives into the question: “What is Real?” We live in a world saturated with deception—from filtered social media highlights to AI-generated content and misleading marketing tactics. These “micro-hits” of fakeness can sap our energy, damage our mental health, and contribute to a pervasive sense of overwhelm.Kristen guides us through identifying these subtle yet powerful drains on our time and energy and explores how to move toward a simpler, more authentic life. She challenges listeners to question not only the external “fakeness” but also the ways we may unknowingly contribute to it in our lives and businesses.If you’re ready to take an honest look at what’s real, protect your peace, and build a life of clarity and focus, this episode is for you.Key Topics:1) Identifying Fakeness:​ From social media filters and AI content to spam emails and misleading advertising, Kristen highlights the constant stream of “fakeness” in our world and its impact on our mental well-being and sense of clarity.2) Micro-Hits and the Overwhelm:​ Kristen introduces the concept of “micro-hits”—small, cumulative sources of stress and distraction that add up over time. She explains how these micro-hits contribute to the “overwhelm”, a pervasive feeling of being stuck, unclear, or anxious.3) Time as Our Most Precious Resource:​ Reflecting on our limited time—an average of 14,000 to 15,000 days left if you’re lucky, Kristen emphasizes the need to protect our time from distractions and meaningless pursuits, encouraging us to spend it on what truly matters.4) Self-Reflection and Accountability:​ Kristen invites listeners to hold up a mirror and examine the ways we might be tolerating, complicit in, or even contributing to the “fakeness” in our own lives.4) Real-Life Strategies to Combat the Overwhelm:​ Kristen shares ten actionable strategies to minimize the impact of “fakeness” and protect our mental space, including setting boundaries, choosing relationships carefully, avoiding the comparison trap, and relearning self-worth.5) The Gift of Real Connection:​ Lastly, Kristen speaks to the value of authentic connections, urging listeners to cherish the trust others place in them and to honor these relationships as sacred spaces of safety and support.Actionable Takeaways:- Recognize Micro-Hits: Start noticing small sources of fakeness or deception around you. Be aware of how these impact your energy, mood, and focus.- Establish Boundaries: Set personal and digital boundaries to protect yourself from the fakeness that drains your time and peace.- Evaluate Your Online Presence: Assess your relationship with social media and online content. Are you engaging in the comparison trap or seeking validation?- Relearn Your Worth: Don’t let the filtered realities of others affect your self-worth. Remember that no one’s social media feed shows the whole picture.- Foster Authentic Relationships: Cherish the people who let you into their real lives, and make an effort to reciprocate by showing up as your true self.- Let Go of Perfection: Shift your focus from perfection to excellence, understanding that perfection is a myth that often fuels the cycle of overwhelm and inauthenticity.Join the Conversation:We want to hear from you! After listening, reflect on these questions:- What sources of “fakeness” impact you most in daily life?- How can you start filtering out or limiting these distractions?- What is one area of your life where you could show up more authentically?Connect with Kristen and The One Program community on social media or leave a comment to share your thoughts and experiences.Email: hello@theonebook.ca

In this solo episode, Kristen paints a picture of just how hurtful (and dangerous) lies, deception, and manipulation can be. We've all been there at some point in our lives... toxic workplaces, dishonesty in relationships, business partnerships that turned out to be something different than what we were promised... these kinds of situations can take a huge toll on our trust - and that's a big problem! We as humans (heads, hearts and all) NEED to be able to trust one another. But more importantly... we need to be able to trust ourselves. Kristen dives into the concept of "The Overwhelming Lie". It isn't the kind of deception that we experience from working with or living with others - it's actually much worse! The Overwhelming Lie is the one we tell ourselves when we feel stuck or fearful around making big decisions. What is it? "I CAN'T." I can't change jobs, I can't go back to school, I can't start that dream business... I can't leave this unhappy relationship or friendship. The words "I Can't" are perhaps the most dangerous lie of all because it puts us squarely in the sights of The "Overwhelm". It stagnate us, stalls us, stifles us and even sabotages us. It prevents us from leading a life filled with optimism and possibility. It robs our inner dreamer of seeing those big lofty goals in life through. So take a listen in on this shorty episode if you're needing a good ol' kick in the pants today. It's time to take the bull by the horns and start making big decisions in our lives so that we don't waste our most valuable resources while waiting and hoping for our circumstances to change.

In this interview episode of the Podcast, Kristen meets with Brenda Harrington: Executive Coach and Author of "Access Denied - Addressing Workplace Disparities and Discrimination". She is the founder of Adaptive Leadership Strategies LLC. and works with leaders globally in public, private, government, intergovernmental, humanitarian, and non-profit organizations. After more than 30 years working in private industry, Brenda has walked a fascinating journey into the entrepreneurial space and shares how she lived through a "Goldilocks Experiment" in Corporate America to realized the environment just wasn't the right fit for her desire to have a direct impact on outcomes for others. Kristen and Brenda talk about what the transition into the entrepreneurial world really looks like (spoiler alert - there's nothing easy about it) and Brenda shares her insights on how to make that journey a little easier... Things like avoiding other people's "shoulds", taking time for meaningful reflection, know who you are (and who you're not), and getting comfortable with trial and error (aka - don't be afraid of failure). Brenda also shares what inspired her to write her first book and how she hopes that through the stories she's shared and the reflective exercises she's included - each and every one of us can take away some valuable learning. Her primary audience includes those who are directly impacted by disparities and discrimination in the workplace and she's very deliberately focused her messaging to be: "You're not crazy" (you're not imagining things), and "You're not alone." Her book helps those who've been overlooked and denied equal opportunities to have a language that describes their circumstances while also encouraging her secondary audience... business leaders with blindspots - to throw back the covers and really look for where the biases and discrimination exists in their organizations. Brenda and Kristen dig even deeper in the conversation about how to translate awareness building and education into action. She's introduced her book to National Associations and various leadership teams (including Author talks) and is currently developing a companion course and workshop to help leaders take that closer look and make meaningful change. And when does meaningful change happen? Kristen and Brenda discuss the path of holding people accountable and moving past ticking the diversity and inclusion training checkbox. In Brenda's wise words... "You have to be willing to look - and not look the other way." We simply cannot miss an opportunity to "speak up and call it out" when it comes to disparities and discrimination in the workplace. Here's a little more about our guest: Brenda Harrington, PCC is the founder of Adaptive Leadership Strategies LLC, and the author of ACCESS DENIED: Addressing Workplace Disparities and Discrimination. As a Certified Executive Coach, she works with leaders globally across a variety of sectors to help them develop the professional habits necessary to become more influential and achieve their goals. Her personal career journey includes positions ranging from first-line manager to senior executive leadership. Brenda completed coaching certification at Georgetown University. She holds a master’s degree from Virginia Tech, Pamplin College of Business, and a bachelor’s degree from Adelphi University. Brenda has also received certification from Thunderbird School of Global Management for work focusing on Global Mindset. You can find Brenda on LinkedIn and Instagram, too.

We don't get to figure out the patterns and how the dots connect in life until we're looking back with hindsight but our special guest for this episode has quite the story to share about how things have most definitely come full circle for her. We're thrilled to introduce you to Licia Dantas, AKA the WebDev Momma! Licia is a true pioneer in the world of web development and she's a fierce advocate for women in tech. In this episode, Licia shares her back story and shares how she's battled through her own challenges to reach a place in her career where she CAN have it all. The walk of motherhood, the infinite potential as an entrepreneur, and a community builder for other like-minded women. Licia is committed to creating a more equal, diverse, and inclusive digital world by educating women about web technology and helping women-owned businesses make tech choices that are right for their goals. Through Licia's story, we hear how she decided to take big bold leaps of faith (like moving to Canada from Brazil) knowing that we simply cannot plan for everything. In Licia's words, all you can do is "look both ways before you cross but follow what's right for you." She shares how she's gone from being a learner, to a practitioner, to now an expert and a teacher for other women who are interested in building their own business in the tech space. Her approach is incredibly unique and somewhat foreign in the tech world... she is more focused on the person... NOT the technology, and when it comes to mentoring others towards having a fulfilling and successful career in web design, we have to see ourselves (and others in the community) as more than someone behind a computer or the numbers they code with. Kristen and Licia dive into the value of continuous learning and refusing to be put inside a stereotypical box. They also explore how being a part of a supportive community can (and will) make all the difference. Licia is a proud, long-time member of YBB Connect and credits much of her success to the encouragement she received in this community of women in business. As she embarks upon her new venture as the WebDev Momma, she's inviting anyone who's interested in simplifying and demystifying technology (or just wanting to make better use of it in their business) to join in her own community that she's building and to see first hand how you don't have to go it alone. To reach Licia, you can find her at Liciadantas.com If you'd like to explore her offers, including her WebDev Momma Clubhouse Membership, check out: webdevmomma.com⁠ and her website design services at: thecreativewebsite.com And be sure to follow along on Instagram too: https://www.instagram.com/thecreativewebsite/ https://www.instagram.com/webdevmomma/⁠

Leaders - The Overwhelm can be a real speed bump on the journey, whether you have a team or you're leading from somewhere else in your life... Leadership is as much a responsibility as it is a privilege. So, what can we learn from others when it comes to making the leadership path simpler? We can listen to their stories. We can learn from their lessons. We can strive to live by their example. In this episode, Ashley Mielke speaks with vulnerability about her experiences as a leader and as the conversation evolves, it becomes all too clear that there are some very basic principles that can make all the difference. Let's start by re-introducing you to Ashley (check out our first interview in Season 1). Ashley Mielke is a Registered Psychologist and Founder and CEO of The Grief and Trauma Healing Centre: a multi- location, large group private practice with locations in Alberta and Manitoba. Ashley is a sought-after international speaker, trainer, thought leader on grief, and a business consultant for therapists who are seeking to grow and scale their group practices. She is also a wife, mother, and third-year doctoral student completing a Doctor of Psychology degree program through California Southern University. When Ashley is not in the office mentoring her team, consulting to help therapists with their practices, or speaking at events and conferences, she can be found at the rink playing hockey, soaking in time with her family, or exploring the breathtaking landscapes of Hawaii: a place that she holds dear to her heart. Ashley is a heart-centred and purpose-driven leader who instils hope and healing through her story of resilience and overcoming. Her greatest sense of fulfillment comes from connecting with others and empowering them to uncover the resilience of hope—the hope that can only be found in the midst of great challenges and journeys through grief. In this episode, Kristen and Ashley dive into "getting back to the basics" when it comes to leadership principles. Transparency, presence, visibility, accessibility, flexibility, and vulnerability. They also reflect on the common denominator of communication when it comes to serving with a team. So many of these ideas seem obvious when we put them front and centre, and yet putting them into daily practice is something that many leaders struggle with. As Ashley and Kristen discuss, it can easily get burnt out from wanting to do it all and be everything to everyone - and as such, it is so important for leaders to be mindful of how they prioritize their time (and really - what trumps your PEOPLE when it comes to setting priorities?). We encourage you to listen closely for other tips and tricks that Ashley shares about authentic leadership - there are plenty of take-away strategies infused throughout this conversation! If you're looking for the "how" to grow and enhance your leadership skills... this episode is for you. We're grateful that Ashley opened up with her own experiences as an ever-growing, highly-respected leader both in her business and her community. Reach out and let us know if this episode resonates for you!

What does "Excellence" mean to you? In this solo episode, Kristen explores the concept of excellence and how it truly is the Skeleton Key that will open up doors of opportunity in both our personal and professional lives. We will explore what "excellence" really looks like, what it isn't (spoiler alert - it is NOT perfection). We also dive into the importance of defining "Success" at a very personal level. Excellence can serve as a catalyst to get you to your own definition of success... faster, and in a more sustainable fashion if we keep our eye on the prize. Kristen also identifies 5 important things we're missing out on when we don't consistently strive for excellence and if you are a business owner or entrepreneur - you're going to be especially interested in this part of the conversation. Have you ever thought about the connection between excellence and gaining a competitive advantage in your market space? What about excellence and reputation? Or customer loyalty? How about efficiencies and growth potential? Kristen dives into several reasons why our consistent pursuit of excellence (aka continuous improvement) will get us closer to our goals and ultimately - to our greatest successes. Lastly, it's important to acknowledge that the pursuit of excellence isn't always easy. There can be a lot of things that get in the way and Kristen discusses five important roadblocks that are quite common. She encourages you to "try on" each of the five to see which ones fit (there's no judgement here but if we don't acknowledge where the problems are, we can't easily address them!). Do you think any of these roadblocks get in the way for you? Fear, arrogance, ignorance, comfort, or The Overwhelm? Well, if you're human - chances are one (or all) of these will apply. Kristen offers a couple of reframes and strategies to help you address what might be getting in the way (think of it as a gentle kick in the a$$ to make some changes) so that you feel a little freer and more empowered to USE the skeleton key of Excellence to get you closer to your goals.

This may not be something you need. Perhaps you feel solid in the confidence department and we're cheering you on in that! But for those of us who have struggled with building up our confidence, or had it knocked down, or we've missed the mark with humility... or struggled with Imposter Syndrome... this episode is for you. In this solo episode, Kristen explores several ideas around confidence and humility and shares two of her own personal stories to illustrate how confidence doesn't come from trying to prove something, but instead - it comes with hindsight after doing the really hard things. Have you ever found yourself worrying that if you are "too confident" that you'll be perceived as arrogant? Or that people like you better when you come across as humble? Does this make you want to play it small? Kristen encourages all of us to stand out and speak up if we have something to say but also gets real about how our insecurities can get in the way. She's candid about how her own insecurities have played a role in her journey and there's no sugar coating it - those insecurities can lead us in the wrong direction. Kristen talks about how we can fall into the comparison trap and even overcompensate when we feel like we have something to prove. But who are we trying to prove something to and why do we feel like it's so important? Kristen opens up in her storytelling this episode and her stories go back to the early days of her career when confidence was scarce but the stakes were high. There were lessons in both humility and stepping into one's capability (instead of believing all of those imposter-talking self doubts). Listen in to the full episode to hear how one of her first public speaking events went (snickers in the crowd and all) and how she's learned that when we work for the cause - instead of the applause... when we stay true to ourselves and remain authentic... suddenly those big scary things that take a lot of courage to try are actually so much easier. They also happen to be the very things that we need to do to discover the confidence we're looking for. Confidence is waiting for you on the other side of that big bold move - so why wait? We get one life to live - and on the other side of NOT doing it, is regret. Go for it! You are capable and you are most definitely worthy. We believe in YOU!

What if we've been going about priority-setting the wrong way? In this solo-episode, Kristen presents a reframed look at priority setting. In a society where we're been so driven to hustle, do more, do it ALL - have we maybe been led to believe that our value is determined by how much we produce? How fast we can work? How many things we can work on at one time? Productivity and efficiency are no doubt important factors in terms of driving towards success... but what about our effectiveness? The IMPACT of our actions. In this episode, Kristen relates how, in the early days of the pandemic - so many of us struggled with the sudden stop in our hustled pace. At times, many of us were left feeling a bit lost without our go-go-go routines. We missed that sense of being productive and in lieu of our usual 'busyness' - we had to sit with the uncomfortable stillness more than we ever have before. Kristen asks us how our priorities might shift if we asked ourselves... "what do I need to do first to make me the most effective today?" . To be at our best, we need to prioritize our physical and mental health... meaning the meal plans and workouts and therapy appointments should probably come first above all else, right? Self-care suddenly becomes a might higher priority when we consider what actions we should take to be effective (vs. productive). How important is productivity to you? How much satisfaction do you get from crossing off those to-do lists? Do you look forward to the praise and recognition that comes from being "that" person that gets it all done?

What is the experience of a small business owner/entrepreneur... really? Well it's going to be a little different for everyone but in this episode, Kristen reflects on some of those inner most feelings and needs that she's observed and explored while developing the ONE Theory. With that, this episode is first a message for the supporters of small business owners (our spouses, partners, friends, family etc.) but we hope that if you're an entrepreneur tuning in today - you'll feel a little more seen and validated too. So - down goes a bit of truth serum as Kristen talks about some of those things that don't get shared out in the open - hopefully it strikes a conversation for you! Does love and business intersect? Given that it's February, this question has been top of mind for Kristen this month. In Canada, we are also celebrating Family Day (on the release day of this episode, by chance)... and this concept around how love shows up in business seems to be a great thing to talk about right now.  Do your supporters really 'get' your journey? It's so hard to truly empathize with anyone unless you have a deep understanding of their experience and/or are able to take off your own bias and try to get into the shoes of the person you're wanting to support. So maybe, just maybe... in this episode we'll be pulling back the tough shell exterior that some of us like to put up and let those supporters in on the truth. Kristen will dive deep into some of those innermost insecurities that can (not always, not for everyone) sit within an entrepreneur's heart. She explores 12 needs that she things the supporters of entrepreneurs/business owners/leaders might want to know and she includes some very specific examples of what "support" can look and feel like. We cover of needs around communication, maven-behaviour, freeing up time and energy, learning, motivation and so much more.  This might be one you want to share with your peeps... just saying! ;)

In this solo episode, Kristen explores the first of the 6-Excellence Potential Habits that are the foundation to the ONE Theory and the ONE Book... ORGANIZATION. There are a lot of ideas out there around high performance habits. We LOVE habits and believe they are a very effective tool for moving the needle in our lives (and there's plenty of science to back that up), but when Kristen was working on developing the ONE Theory, it became clear that a big missing piece of the traditional "success" formulas is ENERGY. The Overwhelm is a thief of our joy and our energy and so we have created a system through the ONE Book that re-introduces the importance of energy into the equation and although the topic of organization may not be splashy or sexy... once we realize how much it helps when applied effectively... it is pretty damn attractive. We have come a long way in our thinking about keeping the physical 'things' in our lives organized (hello fridge and closet organization systems) but what about our thoughts, ideas, plans, and feelings? The ONE Book was created to fill in this gap! Kristen dives into the fundamental principles of "Systems Theory" and how it fits with the ONE Theory, she explores why getting organized feels so good (yes... more feelings)... which really does matter when we're trying to get the root challenges we have with getting and staying organized. Lastly, Kristen leaves us with a concept to ponder... what would it look and feel like if we released our attachment to "hustle culture" and began thinking about our effectiveness vs. our productivity. Should we be valuing ourselves and others based on how 'productive' we are... or instead... should we be shooting for effectiveness. Should we be looking at the impact we're making instead of how many to-do items we cross off the list?

Why SMART Goals really aren't... Instead - try setting OATH Goals! Happy New Year, friends!  Goals are a highly effective tool but Kristen introduces some different thinking around goal setting. This is our first episode of 2023 and we want to kick things off right by getting crystal clear about why goals matter and how we can make them constructive (yes, goals can be destructive). Why are goals so great? Prioritizing things and building up momentum Keeping things on track like an accountable pillar Looks good on paper Feels good to declare them, day dreaming Sometimes we can imagine how life-changing our goals can be. But sometimes goals can do more harm than good. Kristen explores 5 ways this can happen. When we focus on the "shoulds" (comparison, lacking self confidence, perfectionism) When goals become influenced by what others are doing or appear to be doing When set with the intention of "beating" someone else. There's a fine line to where competition is healthy and where it is detrimental. Measuring our success based on someone doing or accomplishing less. When the perfect achievement of our goals becomes integral to our self identity and self worth - Perfectionists this is for you. Goals can be harmful when they are so rigidly set that we become intertwined with them as our identity. When goals become a tool for self shame, blame and sabotage - sometimes the idea of success can be very scary and so much so that we may even put up roadblocks for ourselves (procrastination anyone?). Kristen explains why she feels the traditional "SMART" goal methodology just isn't an effective way to set goals. Do you remember the acronym? S= Specific, M = Measurable, A = Attainable, R = Reasonable, T = Timely. While Kristen explains that "timeliness" is an important factor - the other 4 conditions are flawed. Instead, Kristen offers OATH goals as an alternative. O = Outcome driven, A = Aligned (with your purpose, vision, mission), T = Timely, and H = Held by both your head and your heart. Lastly we explore important questions around "how many goals are ideal" and what specific actions to take before you set your goals, during your goal-attainment phase, and after you achieve what you've set out to do. Goals aren't the only factor of success but we truly believe that by setting intentional areas of focus, we are far less likely to get stuck in the Overwhelm as the year rolls on and that in itself is going to tee us up for more success, happiness, and harmony. 

New Years Eve bonus episode (solo). Here you'll listen in on some reflections that summarize an important message about making sense of our highs and lows. Perhaps there is someone out there that needs this message? Do you get reflective this time of year? Reflection is an important part of the ONE theory and within the ONE book. We may all have different techniques to reflect but Kristen shares one strategy that she's being using for years - having started it with her son many years ago. Separating your experiences into your highs and lows… such a great way to dive deeper into conversations especially with kids. It is important for them to observe how we process the highs and lows in our lives. It also just helps to talk these things out - it is a beautiful life lesson indeed. Kristen shares that she's struggled to identify a lot of high-highs and low-lows in 2022. It was kind of uncomfortable because of the novel stability of 2022. It was a chance to catch one's breath but there was a realization that when we are so conditioned to push or pull against resistance, we sometimes we just don't know how to paddle on still waters. Does that sound familiar? Kristen shares a story about how she realized how uncomfortable it has been to learn to paddle and stay balanced without the resistance. Literally - from her experience paddle boarding this past summer. It's been an important life lesson - a different pace, a different strength, and dealing with stillness. She goes on to share a very personal message about making sense of the swings in life - it's not just about surviving them. The lows really do serve us in a beautiful way too. The poem referenced in this episode is called "Life Lessons" by Anonymous.  Share your reflections and your thoughts on this episode with us! We love hearing from our listeners: @the.one.book (IG), hello@theonebook.ca

We are counting down the last few days of 2022 and that's got us really digging deep in an introspective kind of way. In this solo episode, we are exploring the concept of "Purpose". What is it, exactly? Kristen starts with the definition of purpose - both as a noun and as a verb. "Purpose" is... "the reason for which something is done or created or for which something exists" (noun) or "to have as one's intention or objective" (verb).  How do you know when you're "on purpose"? Kristen explores there are three criteria: 1) you know your why, your reason, and your rationale; 2) you have some sort of plan; and 3) you take action on it. When you explore what the opposite of purpose is, it can make things even clearer: When not on purpose, we leave things to chance, rely on luck, and seemingly leave things to 'fate'. We are reactive, unfocused, and unaligned.  Kristen asks us "do you know where your last year/month/week/day went"? How many times did you do things "on purpose"? How many of those things that you did were a wise use of your time, money, and energy? And did you do anything on purpose to hold yourself back? Self-sabotage is very real... and it can look like decisions to call in sick when not, skipped workouts, impulse buys, and even discrimination... Oh accountability... Everything we do (or don't do) is a choice. This is both the blessing and curse of free will! We get to enjoy the empowerment but we also bear the responsibility to make better choices. Purpose can help us there! Kristen offers several strategies for getting on purpose and staying there: Get crystal clear on your bigger picture why - and the outcome of that, not just a goal Feel it - it isn't enough to just "know" what your purpose is. Remove the negativity (the nay-sayers) Surround yourself with hope and optimism Invest a little every day (yes, your time, money, and energy) Give yourself permission to fall in love with your purpose - butterflies and all Share about that deep passion that lights up your soul Write about your purpose. This will help to make it more likely that you'll take action on it! We can put this into an acronym, too! P - point yourself in the right direction U - understand your why R - Resist the reasons to NOT be on purpose P - Play with your ideas. Get creative and invite joy in again O - Outcomes - not just goals S - Stay the course E - Envision what it will look like, feel like, sound like when your outcomes resulting from being on purpose Tune in to listen through on several other re-frames around "purpose" and do a check in to see if you're on the right path for 2023.

Welcome to another episode of The ONE Program Podcast and we have special guest, Logan Gray joining us for this one! You'll be joining us in on a conversation about change (and how hard it really can be and why) as well as branding. Two seemingly distant topics but we have no trouble finding a way to braid them together!  Logan is a graphic designer and creative strategist and coach who loves to help others build the businesses of their dreams. They have been a designer and artist their whole life, and have enjoyed a wide range of creative careers - from photographer to tattoo artist, writer to web designer, and a few more in between. They love to explore the intersections of art, creativity, relationships & work. Their pronouns are they/them and they are a proud transmaculine human.  Logan very candidly shares about their journey the past several years as the've been experiencing a prolonged season of change. We talk about the impact of cumulative change, how uncomfortable change can feel... even imposter syndrome and so much more. Change is the constant! And the temptation sometimes? To rush through it... but how does that actually work out? What if we took the time to reflect on the change journey while we're in it and ask ourselves "what am I here to learn?" So how do we do this change thing? We explore the "how" through the lens of creating safety through hope and 'possibility' and we don't have to do it alone! We can surround ourselves with people who can reflect positivity and hope back to us and this kind of community is a huge part of safety when it comes to change. We need to feel "safe enough" to try out changes! Let's face it - change can feel very overwhelming and as you know - we are all about overcoming the overwhelm! Given Logan's passion for brand strategy and that they played such a pivotal role in the brand development for The ONE Book, we take the conversation into a business-focused direction and just how difficult it can be to tackle a rebrand - simply because we become attached to our identity - and sometimes we neglect to see these kinds of changes for what they are - a situation that will require some grieving of what was before we embrace something new. What do we mean by brand? It is so much more than the visual aspect of a brand. It goes all the way to our values and goals. Logan explains it's more like a relationship and matchmaking. This is creating a strategic brand! Creating a relationship between the business and their potential SUPER fans for the long haul. This is what tees us up for the long haul. When it comes to branding, sometimes we realize that after a change, our relationships may not be a perfect fit any more - or perhaps what is needed is a refresh or reconnection to rekindle the relationship. A strong brand is a strong foundation that can help our businesses through change and help us build those long-term relationships at the right time with the right people.  Tune in to hear what other little suggest of advice and wisdom Logan shares with Kristen - we have no doubt that just about everyone can relate to this topic of change, and it's an important topic for us walk through.

In our 7th episode of The ONE Program Podcast, we welcome a very special guest to the show! Ashley Mielke is a Registered Psychologist, Advanced Certified Grief Recovery Specialist, and Founder and CEO of The Grief and Trauma Healing Centre Inc. in Alberta, Canada. She is also the exclusive Canadian Certification Trainer for The Grief Recovery Institute and a sought-after international speaker, trainer, and thought leader on grief. Ashley is also a business consultant for the Practice of the Practice, where she supports and empowers heart-centred therapists to start, grow, and scale their private practices. Ashley was honoured to be named as one of Edify’s Top 40 Under 40 Class of 2021. Ashley has led workshops and training events for multi-million-dollar corporations, professional associations, non-profits, the City of Edmonton, the Government of Canada, Federal Penitentiaries, and numerous small businesses. Ashley is currently obtaining her Doctor of Psychology degree (PsyD) through California Southern University. Ashley found her passion early in life following a difficult childhood overshadowed by her father’s substance abuse and eventual suicide. Surprisingly, Ashley came to discover that her darkest and most painful period of life, was in fact, the very catalyst that uncovered her “WHY” for being: to serve others and create a safe space to explore life’s most challenging questions. Ashley is a heart-centred and purpose-driven leader who instils hope and healing through her story of resilience. Ashley’s greatest empowerment comes when she is able to connect with others and help them find the resilience of hope that can empower them—the hope that can only be found in the midst of great challenges and journeys through grief. In their conversation, Kristen and Ashley explore the importance of ripples in our lives. The ripples we create by following our purpose and living out our "why", by serving others, by being a leader who leads with their story, and by speaking up about the issues that matter the most to us. This intimate discussion is both uplifting and entirely relatable to anyone who's had a dream and known the ups and downs that come with that journey. The loss of her father left Ashely with pain, shame, sadness, and a sense of isolation in her grief and even as a grad student studying to be a registered psychologist, Ashley felt that no one was truly equipped to help her move through her grief journey. After graduating she realized that many grieving people were referred to her and she was also feeling ill-equipped to support them in a way that truly made a difference. It was upon attending a 4-day Grief Recovery Method Program where she was able to process her own grief and then realize this incredible method for serving others like her, that she knew she'd found her purpose and promptly incorporated her business - The Grief and Trauma Healing Centre the very next day. The success that Ashely has realized so far in her career is multifaceted and has created many ripples in different people's lives. She explains how important her team is to her and how integrating her vision, mission, and values has helped (among other things) to attract an ideal team who buy into the heart-centred approach that she lives by. Ashley is currently running her Hope Campaign for the third year in a row - an initiative that was initially started to mark the 10 year anniversary of her father's passing and now continues on to raise awareness and funds to support different local charities. This year, the beneficiary of the Hope Campaign is Little Warriors - a national charitable organization based in Alberta, Canada that is focused on the awareness, prevention, and treatment of child sexual abuse. You can find Ashley on Instagram @theashleymielke and @griefandtraumahealingcentre and at www.healmyheart.ca

In this solo episode, Kristen offers up an "Open Letter" for your head and heart. It's about giving ourselves permission to let go of all the things, events, and circumstances that are holding us back and preventing us from achieving our goals. It's about giving ourselves permission to shake off the Overwhelm and release all that does not serve us. "Bad" decisions, mistakes, regret, unspoken words, words that hurt others... you know what you're holding onto and in this episode, Kristen lends some permission to let all of that go. Do you need her permission? No - of course not... but someone hast to tell your unconscious self what your conscious self won't. It's time to let go. Why do we have to? Because when our hands are full - we must put something down to pick something new up. The same principle applies to our heads and hearts. We can only carry so much and so why would we waste that precious carrying capacity on the things that do not serve us? They hold us back, keep us unhappy, and make us STUCK where we can't move forward.  This episode is all about getting UNSTUCK and after listening through, Kristen encourages you to pick up the baton that she's passing you and use the following Permission Pledge (below) to release yourself once and for all. Use this mantra (fill in the blanks) and either write it out until it FEELS good, or keep reciting it until your unconscious self get's the message. Next step - start taking those actions that will finally free you from the burden of carrying what's holding you back. Then - get ready to receive amazing and wonderful changes in your life. That's just how it works! The Permission Pledge I am no longer willing to carry events from my past that hold me back from the future I desire. Today I release ____________________ and this will leave space and grace for _____________________. This is within my control. I am taking this control and using it to create the life I want. Without regret. Without reservation.  I AM willing to take action to finally release myself. Step ONE will be: ________________________ and I will start this today. This is MY life. This is MY story. I will not be overcome by the Overwhelm. I choose to be free.

Happy Thanksgiving to our Canadian friends! In this solo episode with Kristen, she talks about why gratitude matters and how it can be applied in a deeper way in our lives. Kristen gets personal with her very own story about how gratitude has changed her life and how going through one of the most difficult times in her life gave her the greatest life lesson.  *Please note, we discuss grief and terminal illness in this episode and while it is difficult to talk about these things, it can be even more difficult to listen in when we're in a vulnerable place. Please consider this before listening through, but know that there's also an uplifting message attached to this story and we hope you'll find some connection points to relate to (now or in the future).* Kristen's story centres around her father, David who was diagnosed with a terminal brain tumour at the age of 73. Kristen shares how she and her family rallied to support him in his last year of life and how gratitude played an integral part of coping with their grief. The 'Overwhelm' shows up in so many ways in our life - not just with our careers and businesses. The life events that come out of left field can easily throw us into a tumultuous spin of Overwhelm too. Kristen explains how gratitude acts as a catalyst when it comes to working through difficult situations and unraveling from the Overwhelm. Gratitude is a practice that can easily become second nature - which is why it is incorporated within each monthly section of the ONE Book - to help us all integrate gratitude into our routines.  In her story, Kristen shares how with time and a great deal of practice - we can all adopt an attitude of gratitude which ultimately gets us greater altitude. It is this altitude that gives us perspective... especially in the hard times and this makes it easier to deal with the Overwhelm, too. After explaining why gratitude matters so deeply to her, she goes on to share an easy-to-implement strategy for practicing gratitude on a daily basis. Consider not just the things and people that you're grateful for but how you feel connected to your people, things, and experiences (and yourself) through gratitude. Consider these connection points of gratitude daily (best if done in the morning at it sets your trajectory for the day): ONE person I am grateful for today is.... ONE experience I am grateful for today is... ONE 'thing' I am grateful for today is... Something I am grateful for about myself is... The last one can be difficult but it is so important to reflect and recognize the value we bring to this world too. We will also be more inclined to show up with those strengths and gifts if we first acknowledge them and share some gratitude with ourselves too. Gratitude is so much more than what we see on the surface and while it's an incredibly personal experience - it is also something that can connect us on human level.