A Fresh Approach ...with Sonya :) – Details, episodes & analysis

Podcast Episode #181

Keep expectations low, then shine.

Join us on YouTube here

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Our expectations play a profound role in our daily contentment.

In the book Engineering Happiness, it is discovered that the fundamental equation of wellbeing: happiness equals reality minus expectations. I’m sure you’ve all heard this notion before.

• If you expect more from life than you currently have, you’ll be unhappy.
• Conversely, if your current experience exceeds your expectations, you’ll be happy.

It’s a blessing that you expect nothing because it means that you have no attachment to the output and you can dedicate your full-attention to the input.

When we’re too invested in the outcome and we fall short of achieving it, it’s disappointing. That’s a universal response. But that’s not to say we can’t celebrate the wins of life! Of course we can, and we should! But the focus here is we cannot expect them because that will affect the way we go about doing things.

Now I must say, I’m not suggesting you don’t have any expectations for anything. I believe there are certain standards you must uphold for yourself and those around you to create your best environment, but I share this perspective because it might help you interrupt the pattern and give you a new way of thinking about your relationship with generating results.

• Turns out, low expectations are a key to happiness.

There is a place for everything, in moderation. Expectations aren’t a bad thing in my view, I think they bring order to our world and keep us from living in our heads.

• What are your thoughts about expectations? 
• Are yours too high or low? 
• Or are you letting go of expectations altogether?

• Take Action:
• This week, reset an expectation: what is a more realistic and joyful goal? 
• Then, refocus on the journey rather than the destination.
•  What mountain can you climb that you will truly enjoy climbing, whether or not you ever make it to the top? 
• How can you focus on the present moment — whatever you are doing right now — rather than setting big goals and high expectations for the future? 
• And if you are itching to do more, why not get into an unambitious habit that down the road can pay big dividends?

~Sonya, xo

Are you striving to achieve clarity and confidence in your life?

Find yourself frustrated from dealing with emotional eating, low energy, and under pressure to eliminate financial stress.

Are you committed to accomplishing the promises you make to yourself and find that you are finally tired of living with the excuses and want help tackling it?

It's time to take your life from unbearable to unstoppable, as you journey toward accomplishment, success, happiness, and health.

Let's chat, book your discovery call here. https://linktr.ee/sonyajanisse

Design your Life, your way Accountability Coach

NLP, HWL, PTS

Accountability Coach ~ I help you keep your promises to yourself.

Taking your life from unbearable to unstoppable. xo

Author, Podcaster, Certified Coach

https://linktr.ee/sonyajanisse

https://www.freshapproachfitness.com

#podcaster #asksonya #keepyourpromises #awareness #serve #juststart #afreshapproach #chooseyouradventure #books #rediscoveryourself #essentiallyyou #sonyajanisse

Thank you for joining us for part II

In today's heart-to-heart we have a Special Guest - Tanya Leake with us, Tanya is sharing what it is like to Re/Discover Yourself.

Catch the heart to heart, on YouTube

https://youtu.be/es23hDm3SDs

Follow along as we chat about the 80/20 rule and how it applies to impacting other people's lives.

In today's episode, we chat about:

Tanya's  S.E.R.V.E. Best Interests model which can be used to assess what serves you (and enables you to prioritize yourself.) 

 

Throughout the podcast, we will go over:

• Choosing your own adventure when it comes to health and happiness
• What it is like to have hardship in the areas of health and wellness
• How impacting people's lives is a labour of love
• Journalling 
• Defining S.E.R.V.E and how it applies to your life.
• 
  

Books, Books, Books!

You all know that I am a BIG geek, so I am always quick to recommend a book or two.

In this episode, we highlighted the books "The Artist Way" and "The Feeling is the Secret."

A special shout-out to the song Rose Garden ...

I beg your pardon

I never promised you a rose garden

Along with the sunshine

There's gotta be a little rain sometime

I've always loved this song and the punchyness of the lyrics.

What an amazing episode, with so much to unpack!!

Tanya's bio, in her own words

Tanya is a Stanford engineer and IT consultant turned Board-Certified Health & BeingWELL coach living and teaching high-level wellness & deep self-love

A greens-eating, loud-laughing, dance-performing, recipe-trying, self-loving coach passionate about supporting others in re/discovering their best, healthiest selves and a graduate of Stanford University’s Engineering Program, I am a National Board-Certified Health and Wellness Coach (NBC-HWC), group fitness, Zumba and 200-hour RYT yoga licensed instructor, dance performer and choreographer, Laughter Yoga leader, workshop facilitator, presenter, public speaker and self-published author of GET A GGRiPP: The Health and Wellness Movement Rooted in Cultural Traditions, and an upcoming second book, Vegetablarian: A Mouthful.

A proud advocate of women's health, I currently serve as the co-lead of the Research Committee on the Board of Directors of The White Dress Project, a uterine fibroid advocacy organization, and founder of the women's health initiative WeKNOW (Women embracing Knowledge Necessary for Our Wellness) and its conversation series #coochieconversations.

Under my wellness business, EmBODY WELL, I am also the creator of the women's self-love EmBODY LOVE framework and retreat and the co-creator of The Mirror Board: Reflections of YOU concept and PLAYshop.

Although my expertise is in health and wellness, I enjoy talking about topics across a broad range of interests because I can ALWAYS connect them to some element of health and wellbeing. (which I demonstrate most episodes of the podcast No Stupid Questions Show with my cohost and fellow Stanford alum, James A Gray, aka JAG)

Tanya, thanks so much for joining us! 

~Sonya, xo

Are you striving to achieve clarity and confidence in your life?

Find yourself frustrated from dealing with emotional eating, low energy, and under pressure to eliminate financial stress.

Are you committed to accomplishing the promises you make to yourself and find that you are finally tired of living with the excuses and want help tackling it?

It's time to take your life from unbearable to unstoppable, as you journey toward accomplishment, success, happiness, and health.

Let's chat, book your discovery call here. https://linktr.ee/sonyajanisse

Design your Life, your way Accountability Coach

NLP, HWL, PTS

Accountability Coach ~ I help you keep your promises to yourself.

Taking your life from unbearable to unstoppable. xo

Author, Podcaster, Certified Coach

https://linktr.ee/sonyajanisse

#podcaster #asksonya #keepyourpromises #awareness #serve #juststart #afreshapproach #chooseyouradventure #books #rediscoveryourself #essentiallyyou #sonyajanisse #coochieconversations

In today's heart-to-heart we have a Special Guest - Lizzie Merrit with us, Lizzie is sharing what it is like to own life now.

Catch the heart to heart, on YouTube

https://youtu.be/lmc2qHxQ7C8

Follow as long as we chat about tangible actions to own life now.

In today's episode, we chat about:

How we waver from one extreme to another, with the result of giving up before we notice any sense of accomplishment. So the question is... Why Can't It Be Both?

 

Throughout the podcast, we will go over:

• What Co-Collorbortion Looks Like
• How Lizzie's story began
• Where to start
• States & Stages
• Why do people give up in the first quarter
• Tangible Actions
• The 3AM Voice & Negative Nellie
• and you are going to want to catch Lizzie's perspective on Meals, Movement, Mindset, and her relationship with Money!!

Mackenzie's Bio

Lizzie Merritt is a Martha Beck Certified Wayfinder Life Coach and professional weight loss coach specializing in helping people figure out why they don’t do the things they think they *should* do in order to lose weight and feel happy.

 

She believes that diets are just the worst; the only way to lose weight is imperfectly; and that weight loss is much more about what’s between your ears than what’s on your plate. Check out her book You Are a Miracle to learn about all the things that diets don’t tell you.

 

She also runs Spartan races, cries at cheesy commercials, and is a huge Marvel movie nerd. 

 

confidentbody.coach ✵ @coachlizzie.merritt

Lizzie, thanks so much for joining us! 

~Sonya, xo

Are you striving to achieve clarity and confidence in your life?

Find yourself frustrated from dealing with emotional eating, low energy, and under pressure to eliminate financial stress.

Are you committed to accomplishing the promises you make to yourself and find that you are finally tired of living with the excuses and want help tackling it?

It's time to take your life from unbearable to unstoppable, as you journey toward accomplishment, success, happiness, and health.

Let's chat, book your discovery call here. https://linktr.ee/sonyajanisse

Design your Life, your way Accountability Coach

NLP, HWL, PTS

Accountability Coach ~ I help you keep your promises to yourself.

Taking your life from unbearable to unstoppable. xo

Author, Podcaster, Certified Coach

https://linktr.ee/sonyajanisse

https://www.freshapproachfitness.com

#podcaster #asksonya #keepyourpromises #awareness #beingpresent #juststart #afreshapproach #focus #Whycantitbeboth #validation #essentiallyyou

If you wonder, the answer is yes. If you think you may want it, the answer is yes and the answer is you can do it. The unknown and fear isn’t a barrier, but rather a door that you can choose to step through. Most people choose not to open the door. You can, and you can choose to see what’s on the other side. This is how you level up, and in today’s episode, we explore what it takes to achieve this. Holding on to false beliefs, we are not doing anything that makes us alive and thrive. The gap between the not-doing and the doing is bridged by just that one step that we have to take to get out of our comfort zone, breaking through our false fears. “It’s not because things are difficult that we do not dare; it is because we do not dare that they are difficult.” ~ Seneca It’s that one step that can give us the momentum to just try and do something for the first time and then find out that: It works out well. It isn’t so scary or difficult after all. We’re learning a new skill. We’re actually good at it. We’re getting praised for it and loved. We’re not losing anything. We’re gaining confidence and courage through it. We feel accomplished. We feel alive! The more often we step out of our comfort zone and try something new, the easier it gets to motivate ourselves to do it again. When it comes to picking what we want to do for the first time, to take that step and try out new things, there is no end to our possibilities: > New places to visit, foods to try, new styles, and genres of music, books, art, media, and clothes, new hobbies, frivolous skills, random knowledge, exercise, creative projects, home-made products. > Anything we have dismissed in our life because we believed it was silly, too expensive, too far, frivolous, difficult, or scary, or because we were too young or too old for it. Who told you so? > Stuff we never did because, “my parents/partner would never approve,” or, “what will the neighbours think,” or, “I’d be making a fool of myself,” or “I’ve never done that before.” Who cares? > Things we dreamt of doing when we were young, but then we had to get serious and make money. Spoiler alert: Money doesn’t make us happy. > Little things that could make us feel good, but we just don’t bother because we think we’re not worth it. We are! > Choices we never made; viewpoints, behaviours, and thoughts we never had because they didn’t fit our beliefs about ourselves, “I’m not that kind of person.” Who’s ever decided we’re a fixture? > Small acts of kindness toward others. Giving is one of the most fulfilling things we can do! > Anything to honour our creative talents that we’ve put on hold for our career or our family—for life. We don’t want to die with our music still in us, as Wayne Dyer said. > Meet new people—anywhere. They usually don’t bite! Try to take that one scary step to do a new thing (big or small) every day and keep track of how you feel afterward. Feeling more inspired to do stuff? Maybe even getting creative? Less fatigued and more energized? More confident, accomplished, fulfilled, and happy? Feeling more alive? Ready to conquer the world? The best part is, we can start today!  Book Reference - ‘The Third Door’, by Alex Banayan. Thanks again for listening and reading. If you have any questions about how to level up, add them in the comments below. And please, subscribe to the podcast and connect with me on social media. I’d love to get to know you better across those different platforms. 👉https://linktr.ee/sonyajanisse  Sonya Janisse, NLP Life Coach, HWL, PTS Wellness Strategy Coach, Fresh Approach Fitness, a Wellness Company Call or Text 226-377-0799 | Sonya@FreshApproachFitness.ca FreshApproachFitness.ca   Every choice is a chance to pursue improvements every day. Let's connect and  get started on helping you reach goals, recharge, relax and reshape you body that much sooner. Consider me a Dream Catcher helping you reclaim time, energy and passion while chasing your dreams. Curious? Let's connect :)

Everybody wants a plan. They want to know what to eat, what to avoid, when to exercise and how. They want approved food lists and meal plans. But what if that’s actually not the best way to reach your goals? Here’s a hint: it’s not. In this episode we talk about how that approach might be holding you back and how you can actually accelerate your progress to your fat loss goals by creating your OWN plan. But how do you do it? How do you know where to start? Just how do you create your unique fat loss formula? We’ll tell you!! 👉 click here to access the Nurritional Quiz! https://linktr.ee/sonyajanisse

Today we talk about the value of being. Being is allowing oneself to experience the present moment. I'm going to share with you a powerful tool to refrain one's perspective, the difference between doing versus being. Doing, the default mode. Being, the freedom mode... let's dive in. Book reference "The Four Agreements." Don Miguel Ruiz https://linktr.ee/Sonyajanisse Www.freshapproachfitness.ca #freedom #asksonya #mindset #change #being #doing #recharge #relaxing #creativity #breaks

Often when we're looking for change, it's not the choices that we make, but the story and the drama that creates the problems. We are always looking for instant gratification when it comes to change but the reality is when we win the minute that we're in is how we are going to see progress. https://linktr.ee/Sonyajanisse Be sure to like✔, follow✔, and comment✔

Welcome to episode #068, "What happens when.." What happens when: you exercise daily, you meal prep you're doing what you love Believe me, your life changes. When you stay consistent and you work towards your goals you suddenly shift from a reactive stage to a pro active point where you are 2 steps ahead saving you resources like time, energy and money. Sonya@FreshApproachFitness.ca Www.freshapproachfitness.ca

Welcome to episode 67, the flashlight experience. In today's episode we talk about what's happened since my 48th birthday, preparing for the month, comma aint decluttering yours declattering your space. The more you make room the more you will be receive!! Always be a flashlicht "I am willing to get uncomfortable to see what I am comfortable of." #asksonya Www.freshapproachfitness.ca

Loving your body during your weight loss journey is key to success.  Here is how to dress when losing weight. Too often, women run away from stylish outfits because they are waiting to reach their weight goal.   I’ve had so many women tell me that they’ll only update thrier wardrobe when they’ve lost some weight and I always tell them that the right time to start it is right now.   You should NEVER wait   Learning how to style yourself and feel better in your clothes.   You will just feel so much better!   As you lose weight, clothing does not fit the same anymore and a resistance to either buying new pieces or tweaking your current wardrobe develops.   You want to wait until you’ve lost the weight.   The problem is that, as you get fewer and fewer options from your wardrobe, you start to feel worse about your appearance, which will lead to more emotional eating, which can jeopardise your weight loss journey It’s Even More Important To Dress Well When Losing Weight By spending time dressing your current body and looking great with what you choose to wear, you develop a healthier body image and are more likely to reach your goal. Throughout your weight loss journey, try to love your body wholeheartedly. Highlight the things you love about your body and downplay the parts you don’t. You can start by figuring out your body type and then read our tips to dress your body type. Confidence in yourself is always the best style accessory and you can have that no matter what your body size or shape is. In this article, we share tips to remain looking chic during your weight loss journey and share a few hacks to create a leaner and longer silhouette.   13 Ways To Stay Stylish During Your Weight Loss Journey 1. Organize (And Shop) Your Closet 2. Celebrate The Milestones 3. Use A Few Simple Tricks To Create A Slimmer Silhouette 4. Get “Smart” Material 5. Start Wearing New Colors 6. How To Dress When Losing Weight – Look For Knitted Pieces 7. Opt For Pieces That Don’t Fasten 8. One-Size Fits All 9. Or Buy A Pair Of Shoes 10. Treat Yourself To New Nail Varnish 11. Look For Wrap Styles 12. Don’t Focus On Sizing 13. You Could Try Shrinking Ill-Fitting Clothes 14. Donate Your Old Clothes Are you look for: • Weight loss • More energy • Inner peace • Proactive approach to life vs reactively responding to what life throws at you? Does this interest you? My signature program will teach you how to achieve time freedom, balanced energy,  elevated finances through the 4 transformational pillars Mindset, Movement, Meals, Money Click here to register or let's set-up a time to chat https://forms.gle/8DLK1p5sSYDjFxw6A https://calendly.com/sonyajanisse  Sonya Janisse, NLP Life Coach, HWL, PTS Wellness Strategy Coach, Fresh Approach Fitness, a Wellness Company Call or Text 226-377-0799 | Sonya@FreshApproachFitness.ca FreshApproachFitness.ca   Every choice is a chance to pursue improvements every day. Let's connect and  get started on helping you reach goals, recharge, relax and reshape you body that much sooner. Consider me a Dream Catcher helping you reclaim time, energy and passion while chasing your dreams. Curious? Let's connect :)