Welcome to The Deliberate Exchange, the podcast where we explore the raw truth of personal growth and what it really takes to live deliberately and unapologetically.

I’m Chelsea, your host and guide toward intentional living. This podcast is your space for real conversations about facing fear, breaking free from limits, and stepping into your fullest potential—even when life feels messy and uncertain.

In this trailer, I’m sharing the “why” behind this podcast and a sneak peek of what’s to come. You’ll hear how I finally pushed past my own fear to hit record—and why the beauty of growth often lies in showing up imperfectly and learning along the way.

If you’re ready to challenge yourself, make intentional choices, and thrive unapologetically, you’re in the right place. Hit subscribe and get ready for weekly episodes filled with actionable insights, powerful mindset shifts, and the stories that inspire transformation.

The Deliberate Exchange launches December 1—so subscribe now! 

LFG!  

Welcome! I'm so excited you're here! Here's what to know and what to expect.  You'll learn how living deliberately creates opportunity for you to thrive and how to tap into the part of you that wants more out of life.  No filter, no perfection, just a whole lot of my heart. 

• Follow me on instagram @thedeliberateone
• Check out my website 
• Buy me a coffee so I can continue expanding the ripple effect! buymeacoffee.com/Thedeliberateone

Starting Anyway – Embracing the Imperfection of Beginnings... When you're feeling stuck, knowing you can do more and wanting to start, but fear is stopping you... breaking down how to move past the fear, get started, and create momentum. 

Also shout out to Heather Danby and her podcast Sharing Out Loud.  Listen to the episode I was on where I share my story in a candid conversation with Heather here 

• Follow me on instagram @thedeliberateone
• Check out my website 
• Buy me a coffee so I can continue expanding the ripple effect! buymeacoffee.com/Thedeliberateone

I thought this would be a good time to Introduce myself, share my backstory, and explain what inspired me to start the podcast in the first place. 

Learn about the what massive life events (divorce, death, giving up my dog, to name a few), that led me to this point in time and how I became 'The Deliberate One'! 

This episode is all about how our most challenging moments often have valuable lessons, even when they feel impossible at the time.

• Follow me on instagram @thedeliberateone
• Check out my website 
• Buy me a coffee so I can continue expanding the ripple effect! buymeacoffee.com/Thedeliberateone

The holiday season is often painted as the most wonderful time of the year, but for many, it’s full of obligations, overindulgence, and emotional overwhelm. In this  episode, I reflect on past Christmases—ones filled with boozy traditions, holiday parties gone that make me shake my head, and the crushing weight of loneliness, grief, and anxiety.

I share my journey of navigating the holiday pressures, breaking free from destructive patterns, and choosing a slower, more deliberate way of celebrating. With humour, vulnerability, and personal stories (like falling asleep in the boardroom after a Christmas party), I shed light on the deeper struggles many face during this time of year.

Now, five years sober, I talk about what the holidays can look like when we prioritize our well-being, set boundaries, and embrace presence over perfection. Whether you’re navigating family dynamics, loneliness, or the urge to “pour a little extra cheer,” this episode will inspire you to create a holiday season filled with intentional joy.

Key Takeaways:

• The pressures and pitfalls of the holiday season, from overcommitting to overindulging.
• How alcohol impacts our mental health and emotional regulation, especially during stressful times.
• The beauty of creating new traditions rooted in connection and self-care.
• Practical tips for setting boundaries, saying no, and navigating the holidays sober.

Let this episode be your reminder that you can rewrite your holiday story—and that "merry and bright" is within your reach, no champagne required.

• Share your holiday challenges or wins with me — I'd love to hear from you!
• Visit The Deliberate One for resources and coaching offers.
• Like, subscribe, and share to spread the gift of a more intentional holiday season.
• Don't forget to rate and review this podcast! 

Ever feel like your thoughts are circling the drain, pulling you into an anxious spiral? I recently had one of those moments at a township zoning meeting. A simple comment triggered a cascade of worry and stress—until I used the tools I teach to shift my mindset.

In this Deliberate Moment video, I share:

• How catastrophic thinking hijacks our clarity.
• The breathing technique that activates your calm.
• Why my crystal is my go-to for grounding.

Check it out, and let me know if this resonates! Don’t forget to like, share, and subscribe to keep these moments coming your way.

We drive ourselves crazy trying to be perfect.  The all or nothing attitude that ends up preventing us from taking any kind of action. This episode is all about why we're so driven to find perfection, the implications of it, and how to get out of it.  We're not building piano's here.  

• Follow me on instagram @thedeliberateone
• Check out my website 
• Buy me a coffee so I can continue expanding the ripple effect! buymeacoffee.com/Thedeliberateone

🪧Sign Up for my weekly blog for actionable advice on mindset shifts, breathwork, stress/confidence and personal growth AND get my Stress Reset Guide: 5-Minute Daily Practices to Shift from Overwhelmed to Empowered - Click Here http://eepurl.com/h8Vl9X

In this Episode:
Ever walked into a room and felt like you didn’t belong? Or worse—avoided going in altogether? Years ago, I stood outside a networking event, paralyzed by anxiety, convinced I wasn’t good enough. Instead of stepping in, I walked away.

Fast forward to today, and I can walk into ANY room—any event, any situation—with confidence and ease. What changed?

In this episode, I’ll break down:
✅ Why we feel imposter syndrome (and how to stop it)
✅ The connection between anxiety, self-doubt, and avoidance
✅ How to shift from overwhelm to full self-trust
✅ Practical steps to step into any space with confidence

If you’ve ever felt small, uncertain, or held back by fear, this episode will give you the mindset shifts and tools to walk into any room—and own it.

Tune in now and start showing up as the most powerful version of YOU.

➡️ Looking for accountability and support? check out www.thedeliberateone.com!

➡️Join the monthly Perspective Sessions (live coaching call) Head over to the website to learn more! 

➡️Follow me on Instagram for daily tips and inspiration @thedeliberateone

➡️Was this video helpful? Consider buying me a coffee so I can keep creating awesome content for you! Use this Link! buymeacoffee.com/Thedeliberateone

#Podcast #Confidence #ImposterSyndrome #SelfDoubt #OvercomingAnxiety #MindsetShift #NetworkingTips #PersonalGrowth

Try my weekly blog for actionable advice on mindset shifts, breathwork, stress/confidence and personal growth and get my Stress Reset: 5-Minute Daily Practices to Shift from Overwhelmed to Empowered CLICK HERE!

You Can Change Your Life in 6 Months – Here’s How

If you were like me, feeling like you are spinning in the same spot trying to make a change in your life, here is how you can do it in 6 months or less. You can become unrecognizable compared to the old you, and it's time to claim your authentic future self.

I've been there, you've got this, and I'm rooting for you.

In this video, I’m sharing the six powerful shifts that helped me transform my life after years of trial and error. These are the exact tools I wish I’d known earlier, and if you commit to these for the next six months, you can become unrecognizable too.

Time Stamps:
0:54 - 2:16 | Master Your Stress Response
Discover how to stop masking stress and close the loop with tools like breathwork to regain clarity and control in your life.

2:18 - 3:35 | Energy is Your Superpower
Movement is more than fitness—it’s the key to releasing tension and unlocking the flow of your physical, mental, and emotional energy.

3:37 - 4:50 | Quit the Complaining Loop
Complaining drains your power. Learn how radical acceptance can move you through discomfort and help you reclaim your energy.

4:51 - 6:02 | Lead with Love, Not Fear
Fear keeps you stuck. Hear how leading with love has opened up my world and how it can expand yours too.

6:03 - 7:01 | Fuel Your Growth
What you eat matters. See how simple changes in nutrition can help you feel energized, clear, and unstoppable.

7:02 - 7:51 | Make It Fun or It Won’t Get Done
Transformation doesn’t have to feel like a grind. Find out how to enjoy the process and celebrate small wins.

7:52 - 8:00 | Commit and Become Unrecognizable
Six months of these six habits can completely transform your life. Will you make the commitment?

8:26 | Where Will You Start?
I want to hear from you—what’s the first step you’re taking today? Share it in the comments, and let’s support each other on this journey!

Looking for accountability and support? check out www.thedeliberateone.com!

Was this video helpful? Consider buying me a coffee so I can keep creating awesome content for you! Click Here!

Please like, share, subscribe and please leave me a review! 

Life is full of challenges—stress, setbacks, and tough days are inevitable. But resilience is the key to moving forward. I talk about what resilience really means, why the concept often feels exhausting, and how to approach it in a way that supports your well-being.

You’ll learn:
✨ How to recognize early signs of stress and triggers in your life.
✨ Why resilience is more than just “toughing it out.”
✨ Simple daily practices to regulate your nervous system and stay grounded.
✨ The role of self-care, boundaries, and supportive relationships in building resilience.

If you’ve ever felt like resilience is just another demand on your energy, this video is for you. Let’s reframe resilience as a tool for growth, balance, and self-belief.

Don’t forget to like, subscribe, and share your favourite takeaway in the comments! Let’s cheer each other on in building a more resilient, joyful life. 

#Resilience #StressManagement #SelfCare #PersonalGrowth

I’m sharing powerful lessons I learned as a woman working in construction—lessons that go beyond the job site and can transform how you show up in life. From earning respect and building confidence to navigating tricky dynamics, these insights apply no matter your industry or goals.

Here’s what you’ll learn:
✅ Why kindness is a secret superpower for gaining respect
✅ How admitting you don’t know everything can actually build trust
✅ Why your work ethic speaks louder than appearances
✅ How to handle being underestimated with calm confidence
✅ The importance of stopping unnecessary apologies

Whether you’re navigating a male-dominated field or just looking for inspiration to tackle challenges with grace, these tips will help you grow stronger, more confident, and ready to take on anything life throws at you.

Let’s build something bigger than structures—let’s build self-belief. ✨

Don’t forget to like, comment, and share this video with someone who could use a confidence boost! 

#ConstructionLife #WomenInConstruction #ConfidenceBuilding #LeadershipLessons

If You Can Spare 6 Minutes, These Lessons Will Transform How You Live Your Life

Are you tired of feeling like life is running you instead of the other way around? In this episode, I’m sharing five life-changing lessons that helped me go from overwhelmed and disconnected to balanced, intentional, and thriving.

Here’s what you’ll learn:
1️⃣ Why slowing down might be the secret to speeding up your success.
2️⃣ How aligning with your true self can unlock clarity and purpose.
3️⃣ The surprising power of boundaries to create real balance.
4️⃣ Why it’s time to stop dimming your light and start owning your brilliance.
5️⃣ The role of self-compassion in lasting change and resilience.

I’ll also share personal stories, actionable steps, and the mindset shifts that helped me rewrite my story—and how you can do the same.

 If you’re ready to reclaim your time, energy, and joy, this episode is for you. Let’s build a life that feels as good on the inside as it looks on the outside.

👉 Liked this episode? Don’t forget to like, comment, subscribe, and share with someone who needs to hear this.
👉 Let’s connect! DM me or visit www.thedeliberateone.com to take the next step toward your transformation.

We all have a core need to be seen, heard, understood, but when we rely on this to come solely from external sources, it will end up in heartache. 

Im sharing my experience with this, the concept of reciprocity, and how to start breaking free of needing this external validation.

Leave you

Links from the episode:
- Episode #04 - 'The Misnomer Of Perfection' Listen Here 
- Find out more about my services click here 
- Curious about changing your relationship with alcohol? Join me Wednesdays at 8pm here. 

Why is it so easy to grab another coffee or glass of wine, but so hard to drink water or move your body? In this episode, I dive into why even the most basic self-care practices can feel challenging and how to overcome the guilt, resistance, and false beliefs holding you back.

From redefining self-care beyond surface-level indulgences to creating sustainable habits that align with your values and identity, I share personal stories, insights, and actionable steps to help you prioritize your well-being.

Learn how to rewrite the stories that drive your behaviour, embrace self-care as a contribution to yourself and others, and build a foundation that supports your mental, physical, and emotional health.

Ready to make self-care work for you? Let’s start small, build trust, and create lasting change together.

👉Liked this episode? Like, comment, rate/review, and share with your friends!
👉Want to watch the video and get more information, inspiration, and activation? Head over to youtube!
👉 Don’t forget to grab your Morning Ritual Package to kickstart your self-care journey. Click here!

No one sets out to have a drinking problem, yet for many, alcohol quietly becomes an unwanted companion. In this episode, we dive into my personal journey of quitting drinking, revealing how this one decision became the catalyst for profound transformation.

We go over the subtle ways alcohol seeps into our routines, the societal pressures that normalize overindulgence, and the stigmas surrounding sobriety. I open up about the shame, grief, and resistance I faced in choosing to step away from drinking—and the incredible rewards that came from embracing life without it.

If you’ve ever felt like alcohol is disrupting your peace, draining your energy, or holding you back from thriving, this episode is for you. Learn how making a bold, deliberate choice can reignite your confidence, clarity, and sense of purpose, and why sometimes being "the odd one out" is the bravest and most rewarding path forward.

Key Takeaways:

• The sneaky creep of drinking culture in our lives.
• Why choosing sobriety isn’t about shame but about reclaiming your power.
• The emotional, physical, and mental benefits Chelsea has experienced over five years of sobriety.
• How to access resources and communities to support your own journey.

This isn’t just an episode about quitting drinking—it’s about choosing yourself, thriving unapologetically, and creating a life of presence and purpose.

Resources:
- SheWalks Canada - Free community coaching calls Tuesdays/Wednesdays/Thursdays at 8pm EST https://www.shewalkscanada.com/coaching/
- The Uncovery App https://theuncoveryapp.com/
- This Naked Mind https://thisnakedmind.com/
- Work with me to figure out your triggers and change your habits 1:1 mentorship available  https://thedeliberateone.com/

We don’t talk about this enough—especially as women. Anger is often seen as something to suppress, avoid, or be ashamed of. But what if anger isn’t the enemy? What if it’s actually energy—a force that, when harnessed, can lead to clarity, strength, and evolution?

In this episode, I talk about the truth about anger:
✔️ Why suppressing anger leads to burnout, resentment, and self-sabotage
✔️ How to shift from reaction to empowerment
✔️ Two powerful practices to safely release and alchemize anger (Rage on the Page + Somatic Breathwork)
✔️ The generational impact of unprocessed emotions—and how we can break the cycle

If you’ve ever felt overwhelmed by your emotions, struggled with hidden resentment, or wondered how to express yourself without guilt—this episode is for you.

Drop a comment: What’s one way you’ve learned to process big emotions? Let’s talk.

👉 Ready to go deeper? Apply for A Subconscious Mind and Energy Audit [Click Here]

Feeling stuck in stress, overwhelm, or the same frustrating cycles—whether in your career, relationships, or self-growth? In this episode I'm letting you in on the hidden patterns that kept me stuck, what it took to get out of it, and how you can do the same.  

You'll walk away with:
✅ A deeper understanding of how stress shapes your thoughts, decisions, and relationships.
✅ The truth about why surface-level fixes (like productivity hacks and morning routines) don’t create real change.
✅ Three transformative tools—breathwork, deep self-reflection, and mentorship—that rewire your stress response and help you unlock your full potential.
✅ A wake-up call to stop waiting for “the right time” and start choosing a life that actually feels good.

If you’ve been feeling exhausted, disconnected, or stuck in a cycle of burnout and self-doubt, this episode will give you the clarity and inspiration you need to step into the version of yourself that’s been waiting on the other side.

Want more daily inspiration? Follow me on instagram @thedeliberateone

Check out www.thedeliberateone.com for more information . 

Sign up for my weekly blog for inspiration, activation, and information www.thedeliberateone.com/newsletter (when you sign up you get my free clarity reset guide!)

You’ve probably heard of the Let Them Theory—it’s all over social media. If someone doesn’t choose you, let them. If they don’t respect your boundaries, let them. If they don’t prioritize you, let them.

Sounds simple, right? But when it’s actually happening in real life, it’s hard. That tightness in your chest, the urge to convince, to fix, to hold on—it’s real. So why is it so difficult to embody this theory, and more importantly, how do we bridge the gap between knowing it and living it?

In this episode, we’re diving deep into:
~ What the Let Them Theory really means (beyond the surface level).
~ Why it’s so freeing—but also so painful to practice.
~ The hidden fear that keeps you gripping instead of letting go.
~ How to shift from external validation to radical self-trust.
~ 3 actionable steps to actually live the Let Them mindset in your everyday life.

This isn’t just another “let it go” pep talk—this is about rewiring how you approach relationships, self-worth, and personal power.

 If this episode resonates, hit subscribe and share it with someone who needs to hear it.

 DM me on Instagram (@thedeliberateone) and tell me what hit the hardest!

Want to go deeper? Work with me 1:1 to fully embody self-trust and confidence—let’s talk. www.thedeliberateone.com

#LetThemTheory #SelfWorth #PersonalGrowth #LetGo #MindsetShift #EmotionalHealing #Boundaries #Confidence #HealingJourney

What does it really take to build a life filled with love, purpose, and success? In this episode, I sit down with one of the most interesting men I know—full-time musician, one-man band, and modern-day troubadour, Kevin Foster… who also happens to be my partner.

We explore the mindset, serendipity, and personal growth required to attract the right opportunities—whether in love, business, or life.

• How Kevin made the leap into becoming a full-time musician and what it takes to go all in on your passion
• The unexpected (and wild) way we met, and how self-love and energetic alignment played a huge role in attracting the right relationship
• The power of manifestation and correspondence—why the love you want starts with how you show up for yourself
• The journey of building our dream home from the ground up, with a beautiful connection to a song called One Acre of Land
• How Kevin has helped me grow my business—and why real transformation only happens when you’re ready to take action
• The mindset shifts that create more opportunities in life, career, and love
• How he supported me in my health journey, plus small but powerful changes that made a difference
• Plenty of laughs, real talk, and takeaways for anyone looking to create a life they truly love

If you’ve ever wondered how to attract the right relationship, take the leap into your dream career, or open yourself up to new opportunities, this episode is for you.

Follow Kevin Foster on Instagram @kevdfoster

Check out his website and book him for your next party, wedding, event www.kevdfoster.com

Maybe grab your tissues before listening. 

What if the hardest moments of your life were actually guiding you toward your greatest transformation? In this episode, I share how facing loss forced me to see life differently—and how it ultimately became the catalyst for deep personal growth. If you’ve ever felt stuck, lost, or like you’re being called to something bigger, this is for you.

 Let’s talk about grief, growth, and the unexpected lessons that shape us.

If this resonates, hit subscribe & let’s walk this journey together.

#PersonalGrowth #Transformation #HealingJourney

If you’re constantly doing, giving, and grinding—but still feeling disconnected, overwhelmed, and worn out—this episode is for you.

I talk about what you’re really avoiding: stillness. The kind of stillness that makes you meet yourself honestly and hold space for what you've been too busy to feel.

Here’s what you’ll walk away with:

 – Why avoiding quiet keeps you stuck in overdrive, and how learning to slow down helps you get clear.

 – How to safely want more without fearing the unknown or losing what you already have.

 – The transformative power of your inner voice—and how to shift it from self-criticism to self-trust.

This episode invites you to stop numbing, stop overdoing, and start coming home to yourself. You’ll learn why stillness feels so unsafe for many women, and how to build a new foundation that supports clarity, confidence, and calm.

🎧 Tune in if you're tired of holding it all together and ready to stop reacting to life—and start creating it on your terms.

Grab your Personal Power Map (formerly The Resistance Report) to discover the hidden ways you're resisting the peace and clarity you're craving.

Change isn’t just about deciding—it’s a process. If you’ve ever felt stuck, overwhelmed, or like you keep repeating the same patterns, it’s not because you lack willpower. It’s because real transformation happens in stages.

In this episode, I’m breaking down the 6 Stages of Change—from denial to action to maintaining momentum. You’ll learn:
✅ Why you’re not actually failing when you "fall off track"
✅ The hidden stage that keeps most people stuck
✅ How to move through resistance, self-sabotage, and relapse
✅ What to do when motivation dips so you don’t quit

If you’re in contemplation mode, overthinking your next step, or frustrated by setbacks, this episode will shift your perspective. Let’s break through the mental blocks and make lasting change—for real this time.

Listen to these past episodes for more context:

How to Start 

Why Perfection Sucks

Listen now and take the first step toward the life you truly want!

And to learn more about the Resitance Report, check it out here! 

What happens when you leave corporate banking to open a heart-centered yoga studio during a pandemic? 

Kristina, founder of The Lotus Loft, shares her incredible story of transformation, surrender, and trusting intuition. We dive into moon cycles, manifesting, essential oils, crystals, and how to build a spiritual practice that fits your life. 

Plus, powerful advice for anyone stuck in the 9-5 grind, struggling with control, or looking to deepen their self-care rituals. 

Tune in for wisdom, inspiration, and the mindset shifts that can change everything.

Follow Kristina @embodied_kristina on Instagram and check out the Lotus Loft www.lotusloft.ca.  

In this episode I talk about when I got fired... and dive into the emotional rollercoaster of losing something significant in your life—whether it's a job, a relationship, or anything that shakes your sense of security.  I share how I really felt, what it almost drove me to do, the honest emotions I went through and the steps I took to turn it all around. 

If you're feeling lost, stuck, or uncertain after a major life event like this, this episode is for you. I’m guiding you through the mistakes to avoid, the steps to regain your power, and how to rewire your mindset for new opportunities. 

Tune in to learn how to transform your setback into your greatest comeback.

Want to go deeper? check out www.thedeliberatone.com

Want to find out what you're really avoiding? Check out The Resistance Report

 #PersonalGrowth #MindsetShift #Resilience #LifeTransformation

The words we use and the events we experience shape our identity—but only if we let them. 

In this episode, we uncover the hidden power of words. For me the words sober, divorced, fired  carried so much weight.  I break down the hidden power and why they often carry unnecessary shame. 

Learn how to rewrite your narrative, break free from limiting beliefs, and redefine your past experiences in a way that empowers you. 

If you’ve ever felt stuck in outdated stories, this episode will show you how to take back control and step into your full power. #Mindset #PersonalGrowth #SelfDiscovery

Looking for more guidance? Check out The Resistance Report.  This report will reveal the hidden blocks stopping you from moving forward—so you can take clear, confident action. Click Here!.  

The Resistance Report Shows you:

Identify Hidden Blocks: Uncover the subconscious beliefs and habits that secretly sabotage your progress.

Stop Overthinking: Understand why you're second-guessing decisions, and how it’s affecting your career and personal life.

Break Through Resistance: Learn why you keep putting things off—and the actionable steps you can take to move forward with ease.

Boost Confidence: Gain clarity on your next steps, eliminate doubt, and start showing up as the best version of yourself.

Personalized Insights: Receive a detailed report on your unique resistance patterns and tailored advice to overcome them.

Start Taking Action: Walk away with clear, practical steps you can immediately implement to reduce overwhelm and take decisive action.

Only two spots available each week! Book yours today!