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 :) 

Here's what busy but balanced means to me   Stepping away from the stereotypical limited mindset, limited money, limited mobility... Busy but Balanced is about living bits and pieces of your dream life today and not just working on creating that dream life that you're looking forward to living one day. The best way to do that is by creating passive and residual income and by keeping up vs catching up. There is so much to gain... *Work- life balance *More time to prioritize personal and family needs *Working with inspiring people who want to achieve the same goals *Earning an income while making a positive difference in the lives of others *Finding a powerful way to live life on their own terms sonya@freshapproachfitness.ca #asksonya Www.freshapproachfitness.ca

In today's episode, we talk about Body Shaming and the side-effects that come with it. We have Carley Leone, as our very first special guest. Courageous and inspiring, Carley is opening up about her personal experience with body shaming.-> check out the YouTube video

Did you ever stop and think about how often we are told to change our appearance? Magazines constantly offer tips about how to lose weight “in days,” appear slimmer “instantly,” and hide our “imperfections”… without actually knowing anything about us, much less our appearance. This is one example of body-shaming, and it is everywhere.

Your body deserves to eat. you live off of food. and eating is and will never be a bad thing!!   Don’t listen to those who are jealous of you. 

Your amazing, Your beautiful, Your perfect.   Love, Strength, Compassion, Change, Beauty, Confidence ❤

Enrollment for my 21 Days to a Smiling Reflection is NOW OPEN! My signature program will teach you how to achieve time freedom, balanced energy, elevated finances through the 4 transformational pillars Mindset, Movement, Meals, Money

If you're ready to become the person you feel deep down you're capable of becoming, get in the best health of your life, be more productive, feel more alive, earn more income, leave an impact and live a life of meaning, this challenge is for you.

If you are ready to completely eliminate any trace of insecurity, self-doubt, and mediocrity from your life then enroll now at https://forms.gle/nJndsEyMB7xDMyJr6

or let's book a time to chat

https://calendly.com/sonyajanisse

sonya@freshapproachfirness.ca

www.freshapproachfitness.ca

#asksonya

If you are looking to take your motivation, consistency or progress to the next level, today’s podcast is full of ways to do just that! If you need help setting expectations that are ambitious enough without setting you up for disappointment or failure, you don’t want to miss this episode! A huge part of success in any goal is improving your responses to temptation, frustration, setbacks or emotion. I’ll be sharing lessons I’ve learned to help you set appropriate expectations, avoid comparison, build consistency and fast track your results. Thanks for listening.  Please subscribe, like and comment to help me influence others on their journey to health and happiness. Keep Growing, Keep Glowing ~ Sonya google -> #asksonya www.freshapproachfitness.ca reach me at: sonya@freshapproachfitness.ca

I Make MY OWN Sunshine.

catch the video on YouTube

• Glow-Up Challenge!
• Intention vs goals
• Keeping IT Real
• What 50.5 really looks like.

...of course, I make my own sunshine through VLOGS/LIVES, Stories, podcasts, and newsletters.

OH MY GOODNESS, just imagine what 78 years young feels like.

I AM gonna make magic happen!!!

Feeling the nudge for life to get magical sooner rather than later?

There are only six spots left in 2023 for my Essentially You Group and Coaching Program.

This is for you if you:

You want to let go of limiting beliefs

You are ready to make bigger and better decisions

You want to change your life radically and are tired of playing small

You have to set clear intentions for your goal

You are ready to keep your promises to yourself. RISE ABOVE the excuses. Gain clarity and confidence as you discover your path to health and happiness.

Then it is time to turn your magic on and Live the life you deserve!

Sign Up Today

Rise to the next level. Be Your Best Self. Live Happy. Increase Your Wealth. Elevate Your Spirit. Nourish Your Body. Love Your Life. Feel Amazing. Make a Difference. Live Your Life on Purpose.

Click Here to Learn More

https://docs.google.com/forms/d/e/1FAIpQLSecAQuunPdRsMYPMYF6jpcEh-zThUmpcDCNxkWwyjdYFt58lg/viewform

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

XX,

Sonya

#podcaster #asksonya #keepyourpromises #awareness #accountability #bethatgirlin2024 #beingpresent #juststart #afreshapproach #focus #itsawrap2023 #validation #essentiallyyou #afreshapproach

~ Sonya

Do you ever feel like you’re on the ‘Hard Road’, and that maybe life is harder than it should be? Each time you make changes, it’s so hard to progress (even just a little). It always feels like an uphill battle, and often as though life is out to get you… What if I told you there was another way, and that YOU get to choose to take the Hard Road or the easier one, called "Growth Unexpected." Because the reality is, it is your choice. You get to choose, and you always have had this choice. In today’s episode I talk about the 9 Hallmarks of the Hard Road, and the alternatives you can choose to take to enjoy the easier one: the road where you do progress, you do win and you do grow.   Helping you achieve time freedom, balanced energy, and elevated finances. Liked this episode? Be sure to subscribe, comment, like and share to help me inspire others on their journey to health and happiness.  Sonya@freshapproachfitness.ca #asksonya www.freshapproachfitness.ca

If I offered you something that would save you time, energy and money you would take me up on it, right? But surely, no such offer exists… Something that saves you time? Energy? MONEY?! It can’t be true. Except, it is. In fact, there is something you already have in your life that saves you all three of these huge resources… SYSTEMS! In today’s episode I show you  how you can create time, money and energy saving systems that will have a huge impact on your business, life and personal wellbeing.    You may not be aware of it, but you have many systems in your life. You may also associate them with work, but you bring systems into your own routines and home. You likely have a system for getting ready in the morning, and may have a system for your weekly groceries.  Everyone has them, but few people are conscious they do. The Role Systems Play in Your Life… If you find yourself struggling for time, constantly dashing from one task to another or feel like you’re wasting money in certain areas of your life… chances are you need more systems in your life. The 3 Questions To Ask Before You Even Think About Creating Systems What is the major problem you are trying to solve? What’s draining you the most / what is repeatedly frustrating you? What do you want / need to be easier in your life? 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 :)

I believe that it is within our power to feel amazing every day. it is within your power to feel amazing every day. Through your attitude, perspective, sleep, food choices, and so much more, you can make each day amazing. I’ve probably said this before but it’s really on my mind today: it feels amazing to feel amazing. It feels so much better to make great choices I feel proud of than to make crappy choices I don’t feel proud of. The effort is worth it. It feels so much better to take great care of my body than to neglect it. It feels better physically, it feels better emotionally, it just feels better in every way.I want better. I deserve better. I’m capable of better & I choose better. I choose to feel amazing! Www.freshapproachfitness.ca Www.freshapproachfitness.ca/asksonya sonya@freshapproachfitness.ca

What Are Limiting Beliefs? Limiting beliefs are thoughts, opinions that one believes to be the absolute truth. They tend to have a negative impact on one's life by stopping them from moving forward and growing on a personal and professional life. You are constantly giving off vibrations of energy when you think and feel. ... The law of attraction states that the universe responds to whatever you are offering — by giving you more of whatever you are vibrating. It doesn't care whether it is good for you or not; it simply responds to your vibration. Now, let's marry the two together :) Www.freshapproachfitness.ca

Every moment we are conscious, we are creating. Whether we accept it or not, we are always co-creating with the Universe. Our beliefs, attitudes, the actions we take, the lens through which we look at life—it is all part of the creation process.  Shaped by my personal experiences and extensive research on manifesting, I was able to put together ten ideas that can help speed up your manifesting process. Plant these ideas in your mind and let them grow into giant trees of consciousness. Here we go! 1. Give yourself permission to want what you want 2. Be really willing to receive. 3. Be willing to doubt your doubts. 4. Pick and choose who you share your dreams with. 5. Do your best to keep your vibration up. 6. Take inspired action. 7. Strive to rise above jealousy. 8. Use a mantra to deal with your current less-than-ideal situation. 9. Trust your soul’s path. 10. Do your inner work. www.freshapproachfitness.ca/asksonya

It's time to upgrade and elevate the way we think with our mindset and weight loss guide. In today's episode wheeling into one particular section of my signature 21 days to smiling reflection program and we talk a lot more about emotional eating. #asksonya

Creating a bedtime routine for adults is one of the smartest things that you can do for yourself. After running around in mental overdrive you can slow down and focus on what matters most.

Some days are crazy. There used to be an inverse relationship between the craziness of my days and the quality of my food choices. The more crazy the day, the lower the quality of my choices. This is something we can work to conquer. If your choices are only on point when life feels manageable and predictable, you’re in big trouble and you need to hear this!! sonya@freshapproachfitness.ca Www.freshapproachfitness.ca #asksonya #healthyhabits #bekindtoyourself #challengeyourself #changeishard #smilefromtheinside

WHY Change is hard.  Episode # 054 Yes, there are moments (many millions of moments) when change feels very, very hard. I know. I feel it too. But I need you to know: that’s just a feeling and you can change it. You can make change easier. You can make it easier right now.  How you can start easily and effectively changing your life!   Change happens one choice at a time.  Ask yourself Do I have one good choice in me? What is it? What’s my next great choice? What am I able and willing to do today to make progress? Keep it simple. Stop convincing yourself that change is hard and start focusing on one small choice you can make now or next. You are always just a few great choices away from feeling better and all you have to do is execute one at a time. Stop making change much harder than it needs to be. What is your BIG goal  Think of 3 goal posts to help you get there Start where you are at Journaling with Intention Build Confidence Ask Yourself the Hard Questions Stay consistent   https://forms.gle/63mEF3LymB7K5pqu5

Today is all about making the moments memorable. Taking a snapshot of the here and now; ceating your legacy because in the end we only regret the chances we don't take. 21 Days to a Smiling Reflection https://forms.gle/btyqhBH4tf3DDBjC6 The Goldilocks Approach Workshop https://view.flodesk.com/pages/603a7b2354e757617f667224 Www.freshapproachfitness.ca sonya@freshapproachfitness.ca

Feeling the nudge for life to get magical sooner rather than later?

There are only six spots left in 2023 for my Essentially You Group and Coaching Program.

This is for you if you:

You want to let go of limiting beliefs

You are ready to make bigger and better decisions

You want to change your life radically and are tired of playing small

You have to set clear intentions for your goal

You are ready to keep your promises to yourself. RISE ABOVE the excuses. Gain clarity and confidence as you discover your path to health and happiness.

Then it is time to turn your magic on and Live the life you deserve!

Sign Up Today https://docs.google.com/forms/d/e/1FAIpQLSecAQuunPdRsMYPMYF6jpcEh-zThUmpcDCNxkWwyjdYFt58lg/viewform

Rise to the next level. Be Your Best Self. Live Happy. Increase Your Wealth. Elevate Your Spirit. Nourish Your Body. Love Your Life. Feel Amazing. Make a Difference. Live Your Life on Purpose.

Click Here to learn More

https://docs.google.com/forms/d/e/1FAIpQLSecAQuunPdRsMYPMYF6jpcEh-zThUmpcDCNxkWwyjdYFt58lg/viewform

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

XX,

Sonya

#podcaster #asksonya #keepyourpromises #awareness #accountability #bethatgirlin2024 #beingpresent #juststart #afreshapproach #focus #itsawrap2023 #validation #essentiallyyou #afreshapproach

It is so important to challenge yourself & step out of your comfort zone. If you want to create change in your life, you have to create change in your choices. In today’s episode, I’m introducing 10 ways you can challenge yourself today, this week and this month. Plus, I’m doing a giveaway to encourage you to embrace these challenges (with a great attitude!) To be eligible to win 21 Days to a Smiling Reflection download,  you’ll need to do the follow prior to June 15th 2021: Follow @fresh_approach_fitness on InstagramTag  @fresh_approach_fitness  in a post of a screenshot of or quote from your favorite Fresh Approach Fitness, a Wellness Company podcast episodeInclude in the caption the way you successfully challenged yourself for a day or week #asksonya #fitness #wellness #mindbodysoul #bliss #meals_money_movement_mindset #loveyourbody  #starttoday  #nutritioncoaching  #challangeyourbody #inpsiredlife  #nutritioncoaching #timefreedom #balancedenergy #letthemagichappen #wellnesscoaching #healthyhabits #workplacewellness #dreamcatcher #smilefromtheinside #thinkdifferently #employeeengagement #glowandgrow #podcaster #upgradeandelevate 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 www.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 :)

Don't let those opportunities pass you by. Unplug to unwind; tune out to tune in; and disconnect to connect. Quality time with the people in your life is important, and there is no app for that. https://youtu.be/dRl8EIhrQjQ

In today's episode we talk about the sandwich generation, how many hats we wear, disconnecting to connect, and how to enjoy the journey along the wayIt's a self check in episode to put your life into perspective, taking a bird's eye view, It's a self check in episode to put your life into perspective, taking a bird's eye view see, so you can become and be present as the best version of you!!

What would make it easier? Do you feel like making positive changes in your life is a daily struggle? It doesn’t have to be difficult, friends! Listen in to get 9 incredibly helpful strategies that I have learned over the years for making immediate, practical changes to your habits and mindset to take the difficulty out of growth. 

To kick off the Winter 2021 weight loss challenge, I am doing a series called fat loss basics. This is the 6th episode of the series and all be covering all of the basic information about calories hormones fat loss stress and fitness. Today is all about bringing all of the pieces together, Hormones Mindset Map your goals Carbs & Fat Loss Mindfulness Start Where you are & Ask yourself the right questions Access the guide - https://view.flodesk.com/pages/6010262a7aefcea28a92ba40 sonya@freshapproachfitness.ca Www.asksonya.ca Www.freshapproachfitness.ca

To kick off the Winter 2021 weight loss challenge, I am doing a series called fat loss basics. This is the 5th episode of the series and all be covering all of the basic information about mindful movement and intuitive eating for fat loss. Today is all about your habits and the difference between a diet and a lifestyle.  When it comes to eating and managing our weight and our health, it is important to acknowledge the importance of the mind-body connection. Our hectic, jam-packed lives may literally be weighing us down. In a recent poll, 38% of adults reported eating or overeating in the past month as a means to deal with or avoid stress, and about 50% of these adults reported these behaviors in the past week. If this is a feeling or behavior you can relate to, you’re not alone. The good news is: There are steps you can take that may be able to help you to manage or lose fat, and meditation for weight loss is one of them. Celebrate Everything FB group https://www.facebook.com/groups/1548099585372512 Wellness Quiz https://forms.gle/srnw7chCCjSuxWyg7 Book a Discovery call  https://calendly.com/sonyajanisse Email  sonya@freshapproachfitness.ca to get a copy of a habit tracker... just be sure to put " habit tracker" in your message or the subject line.

To kick off the Winter 2021 weight loss challenge, I am doing a series called fat loss basics. This is the 4th episode of the series and all be covering all of the basic information about calories hormones fat loss stress and fitness. Today is all about carbs and fat loss. There is way too much confusion about carbohydrates. Too many people lump them all in the same category and act as if grams of carbs or calories are the only relevant factor. Carb strategies for sustainable fat loss are not complex or difficult. Your body will never lie about works & feels best for you Eat your starchy carbs at the right time Choose the right quality of carbohydrates Consume the right quantity Pair your carbs with the right company Learn more about the Winter 2021 6 week Weight Loss Challenge. https://forms.gle/GuJr1f51zr84X6CN9 Access the Hormone & Fat loss free guide https://view.flodesk.com/pages/6010262a7aefcea28a92ba40 STOP giving up on yourself! I help overwhelmed, overextended, exhausted moms in their 40's achieve time freedom, balanced energy and elevated finances. Join my Celebrate Everything 🍾 FB group!  Reward your habits that are helping you reach your wellness goals. s Stay motivated as you share your success and be inspired with creative ideas. Keep growing, keep glowing! https://www.facebook.com/groups/1548099585372512/?ref=share creative ideas. Keep growing, keep glowing!

To kick off the Winter 2021 weight loss challenge, I am doing a series called fat loss basics. This is the 3rd episode of the series and all be covering all of the basics information about calories hormones fat loss stress and fitness. Today is all about having a road map for success. You need to know where you at so you have a greater understanding of where you want to go. Why is this change important to you? What are the barriers you might encounter? How will you respond to those barriers? Learn more about the Winter 2021 6 week Weight Loss Challenge. https://forms.gle/GuJr1f51zr84X6CN9 Access the Hormone & Fat loss free guide https://view.flodesk.com/pages/6010262a7aefcea28a92ba40 STOP giving up on yourself! I help overwhelmed, overextended, exhausted moms in their 40's achieve time freedom, balanced energy and elevated finances. Join my Celebrate Everything 🍾 FB group!  Reward your habits that are helping you reach your wellness goals. s Stay motivated as you share your success and be inspired with creative ideas. Keep growing, keep glowing! https://www.facebook.com/groups/1548099585372512/?ref=share creative ideas. Keep growing, keep glowing! https://www.facebook.com/groups/1548099585372512/?ref=share

To kick off the Winter 2021 weight loss challenge, I am doing a series called fat loss basics. This is the 1st episode of the series and all be covering all of the basics information about calories, hormones, fat loss stress and fitness. Today we will establish when calories matter and why calorie deficit is not sufficient for fat loss. Bonus giveaway in this podcast!! Learn more about the Winter 2021 6 week Weight Loss Challenge. -> https://forms.gle/GuJr1f51zr84X6CN9 sonya@freshapproachfitness.ca Www.asksonya.ca Www.freshapproachfitness.ca

To kick off the Winter 2021 weight loss challenge, I am doing a series called fat loss basics. This is the 2nd episode of the series and all be covering all of the basics information about calories hormones fat loss stress and fitness. Today is all about mindset, I believe very strongly that fat loss is achieved (or not) only when you conquer the battlefield of your mind Learn more about the Winter 2021 6 week Weight Loss Challenge. https://forms.gle/GuJr1f51zr84X6CN9 Access the Hormone & Fat loss free guide https://view.flodesk.com/pages/6010262a7aefcea28a92ba40 STOP giving up on yourself! I help overwhelmed, overextended, exhausted moms in their 40's achieve time freedom, balanced energy and elevated finances. Join my Celebrate Everything 🍾 FB group!  Reward your habits that are helping you reach your wellness goals. s Stay motivated as you share your success and be inspired with creative ideas. Keep growing, keep glowing! https://www.facebook.com/groups/1548099585372512/?ref=share

 

In today's heart-to-heart we have a Special Guest - Mackenzie Holznecht with us, aka: Coach Mack!

Coach Mack is sharing what it is like to be that Inner Fat Girl, who craved validation.

Catch the heart to heart, on YouTube

https://youtu.be/iq88Ym5qDCE

Follow as long as we chat about what it's like to show up more freely in your life.

​

In today's episode, we chat about:

What showing up more freely in your life really feels like....and where validation fits in.

 

Throughout the podcast, we will go over:

• Taking Action, starting with what you can do.
• Healthy Habits, the compound effect from 30 minutes of exercise. 
• Invest in Yourself, experience more focus, a feeling of calm, and internal validation that you can do this too!
• and you are going to want to catch Coach Mack's perspective on Meals, Movement, Mindset, and her relationship with Money!!

Mackenzie's Bio

Coach Mack is the founding health coach of Running with Bacon (yes, that's actually the name of her business) and she's obsessed with healthy habits! She helps women transform into the fittest and strongest they can be, one small step at a time. In addition to being a 'fitness mom' to many, she's got a Belgian Malinois puppy, she can't stop talking about her obsession with Reese’s cups, and if you don't catch her in her garden, odds are good she's catching up on the latest Real Housewives episode.

Website: runningwithbacon.com

IG: https://www.instagram.com/running.with.bacon/

YT: https://www.youtube.com/@RunningWithBaconCoachMack

Free FB Group: https://www.facebook.com/groups/baconfueledfitness

Free 4-week Plan: https://runningwithbacon.com/freeplan

Remember, just get moving!

Coach Mack

Mackenzie Holznecht

Founding Health Coach

Running with Bacon

Mackenzie@RunningwithBacon.com

Mackenzie, 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 #runwithsonya #hannahandgizmo #beingpresent #juststart #afreshapproach #focus #innerfatgirl #validation

Let's talk about sleep. The magical solution. I can hear you already ...you can't possibly get more sleep because of your work schedule, your young kids, your evening commitments, BUT it's not negotiable. I'm gonna be honest here, your going to want to get more sleep. It's not just the matter of quantity but the quality of sleep as well. The tradeoffs are well worth the investment in yourself. I have some exciting news to share. I'm going to be a published author!! I say YES to a collaboration late last week and the reality has sunk in. I'm so excited this dream is coming true. Thank you for supporting my journey 😀 Flollow my journey and get on the waiting list for the book signing up here. https://view.flodesk.com/pages/600ddc0970c688350a465780 Sonya@FreshApproachFitness.ca Www.asksonya.ca -> quizzes & links Www.freshapproachfitness.ca

My last 36 hours, acknowledging feelings of sadness to hope and light at the end of the tunnel. This is an episode that shares vulnerability, possibility, gratitude and hope. Feelings that many of us are encountering throughout this hard season. The good news is that this too shall pass.

I am so excited to share that this is episode number 40. I am not sure why but 40 is a milestone for me, so thank you so much for listening and for being a part of this journey. In this episode we talk about GUTS, a CHIP, and how they both help you towards having a better life. The life that you look forward to living on the weekends or in the evenings or in retirement and how you can start to achieve some of that life now.

Welcome 2021!! Let's embrace this new year together. How are you choosing to walk into 2021? What are some of the ways you evolved from 2020? What's different, what's better? There is a giveaway today!! Post your feedback/comment/best take away from today's show on the platform you are listening on AND be sure to share in the Facebook community Celebrate Everything... to be entered in the draw. Join my Celebrate Everything 🍾 FB group!   Reward your habits that are helping you reach your wellness goals, stay motivated as you share your success and be inspired with creative ideas 💡 so you keep going!! https://www.facebook.com/groups/1548099585372512/?ref=share

My "Why" for Network Marketing A new outlook on Network Marketing and how successful people are open to new opportunities. They’re not closed-minded. They don’t dismiss anything. They don’t choose to do everything, of course. But they’re open to new ideas. If it will make them more money… Save them more time… Diversify their portfolio or add a new income stream… They’re open-minded. They come from a place of abundance. Whereas someone with closed-mind works in fear, doubt, skepticism and scarcity. Because of Network Marketing I am more open-minded to opportunities and possibilities. I have deeper connections, real conversations, and more meaning to life. This is a perfect fit to help me achieve time freedom, balanced energy and elevated finances. Now I am living the dream. Jumping outta bed each day, excited to get my day started. Choosing the right meals, and movement for a positive mindset so I can make the moments matter. I wish the same for you!

If you are thinking, “I hate having a routine” then you are precisely the person who needs to listen to this episode on the Power of Routine. Before you decide to skip past this episode, ask yourself this: “Who am I to suggest they aren’t valuable when pretty much all of the most successful people in the world have deliberate morning routines? Might I have something to gain from being open-minded about this?” In today’s episode we’ll be talking about what you stand to gain from a routine, hard cutoff and book-end. Plus how a successful routine starts with a Future Self plan and the night before. Www.freshapproachfitness.ca Www.asksonya.ca sonya@freshapproachfitness.ca https://youtube.com/channel/UCpRgJQe5zEor9adtN5PyHiw

When was the last time you sat still to reflect on your accomplishments. What have you done to date and why does it matter to you to do what you do? When we take the time to recharge and reflect we put everything into perspective. Time, money, health, happiness, and your lifestyle... it all matters!

Hey friends I want to stop and think for a minute where your at with your goals from 2020 from your New Year's resolutions? How about the last couple books that you read, did you finish them? OK we have one month left in this totally insane year. I know most of us have felt out of control but there is so much we can do to make the rest of the year the best of the year. So today, we'll dig into the what and how we can follow through on what we've started. Www.freshapproachfitness.ca Www.asksonya.ca

I feel like we should all be taking about money more. Especially how it impacts our mindset, limiting beliefs, relationships, and stress levels. We are not meant to be a chronic state of Flight or Fight mode, and thats where most of us are right now.

Have you been running full speed ahead - knowing your not heading in the right direction? It's easy to get caught up in the business of life and finding yourself off track. Could you experience be better? Www.freshapproachfitness.ca

In today's heart-to-heart we have a Special Guest - Becca Stone with us. Becca is sharing what it is like to empower Women and Moms to get UNSTUCK and Experience Freedom in Their Health and Body Image with a Lifestyle Mindset.

Catch the Heart to Heart on YouTube

Follow as long as we chat about what it's like to get UNSTUCK and live your best life.

In today's episode, we chat about How passionate Becca is when it comes to empowering Women and Moms to feel confident, and happy in their skin.

Throughout the podcast, we will go over:

Becca's journey, it's not so easy

Her Real & Raw passion and nothing is off limits

Reflection and the battle with perfection

Immediate Gratification

The Breaking Point, Binging and Balancing

Starting all over again

Creating a lifestyle you love

Creative resource links

Money Mindset 

https://forms.gle/96rj8LMA7LM6jCq99

Pop Quiz: All about ME!

The Eater's version https://forms.gle/siaZMVoZTi6njspc7

                                      

Becca's Bio, 

Becca is a Physical Wellness and Mindset Coach in Knoxville, TN. She is 42 years old, has been married for 16 years, and has four daughters. Her oldest is 10 and has Down syndrome, and her younger three are 8 year old triplets. Her life is non-stop! 

Becca has always loved working out and nutrition, but struggled for 12+ years to find balance and a lifestyle that wasn't stressful and that she could actually maintain. Overcoming her "diet mentality," and learning to genuinely love her body has been the most freeing thing she’s experienced throughout her health journey. 

Her passion is serving and empowering Women and Moms to get unstuck and back to feeling beautiful, confident, and sexy in their own skin and teaching them how to create a healthy, balanced lifestyle that aligns with their life. 

To reach Becca

Becca Stone Health & Wellness Mindset Coach,  865-385-6966,  herhealth40@gmail.com, Knoxville, TN HerHealthBreakthrough.com

Becca, 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 to help to tackle 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 CoachNLP, HWL, PTSAccountability 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 #perfection #herhealth#notsoeasy#reflection #afreshapproach #balance #confidence #bulletproof

What a crazy world we are living in right now! How are you managing all of the shifts and changes? No matter what is going on around you, it's critical not to let the stress get to you! What story are you telling yourself? Now take a bird's-eye view and ask yourself, what else is true? In this episode you'll learn about... 4x4 Breathing Getting started Guide & Wellness Quiz Book - The Four Agreements Adaptogens Wellness check in Www.freshapproachfitness.ca

Creativity is intelligence having fun ~ Einstein Do you schedule play into your day? When was the last time you laughed so hard? Joy is essential to a life well lived. Grab you coffee, settle in and relax as you listen to adding more play, creativity, laughter and joy into your life.

Right! Sometimes it seems like life is happening to us and not for us. In this episode you'll hear my shares on divorce, injuries, and finances and how I didn't see any of that coming. Use CODE30 to get 30% off my 21 days to a Smiling Reflection download https://forms.gle/Lvva12djVbLZU5Te6