Making Changes Breaking Barriers

From the Brink: Jamie MoCrazy's Miraculous Return to Life and Sport

Kristina Williams (Coach K) — Tue, 05 Sep 2023 03:00:00 -0600

Hey there, it's Coach K, and I'm back with another exciting episode of Making Changes, Breaking Barriers. Get ready for an inspiring conversation with our special guest, Jamie MoCrazy.

Jamie is no ordinary athlete. She's a trailblazer who made history in the skiing world, and her journey is nothing short of remarkable. From becoming the first woman to flip off a rail in a ski competition to convincing the IOC to include slopestyle skiing in the Olympics, Jamie's achievements are awe-inspiring.

But her story takes a profound turn when a devastating skiing accident changed her life forever. In this episode, we'll dive into Jamie's incredible journey, her unwavering determination, and how she's turned challenges into opportunities. We'll also explore her unique "MoCrazy Method" and the powerful message she hopes to share with our listeners. Don't miss this chance to be inspired by Jamie's extraordinary journey of resilience and self-discovery. Tune in now!

Jamie’s Social Media:

Instagram: http://www.instagram.com/jamieMoCrazy

Youtube: https://www.youtube.com/@mocrazystrong9052

LinkedIn: https://www.linkedin.com/in/%F0%9F%8F%94-jamie-mocrazy-07b58131/

Facebook Page: https://www.facebook.com/MoCrazy

Website: https://www.mocrazystrong.org/

Life Get’s MoCrazy Podcast: https://podcasts.apple.com/us/podcast/life-gets-mocrazy/id1542078181

If you are interested in learning more about MoCrazyStrong, you can also sign up for a call to discuss different climbing alternative peaks programs. Text 603-726-6603 to set up a call!

Connect with me on Instagram @changewithcoachk

Visit my website: www.changewithcoachk.com

Want to watch the podcast? Visit my YouTube Channel: https://www.youtube.com/@changewithcoachk

The Delicate Balance: 4 Pivotal Factors for Navigating the Fine Line Between Relaxation and Productivity

Kristina Williams (Coach K) — Mon, 28 Aug 2023 03:00:00 -0600

Hey there, it's Coach K, and you're tuned in to another transformative episode of Making Changes, Breaking Barriers. Today, we're delving into a topic that's become a modern conundrum – the delicate balance between relaxation and productivity.

In our fast-paced world, we're often told that productivity is the ultimate goal. We strive to achieve more, set higher goals, and conquer new challenges. But in this pursuit of success, are we neglecting something equally important? Are we overlooking the need for relaxation?

We'll explore why relaxation is not merely a luxury but a necessity for your mental and emotional well-being. Discover the science behind it – how relaxation positively impacts your body, from reducing stress hormones to boosting your immune system.

But here's the real challenge: finding the equilibrium between productivity and relaxation. It's a balancing act that requires mindful habits and consistent effort. We'll share four pivotal factors to help you navigate this fine line.

Don't forget to show some love to the podcast by leaving a rating and review. Your feedback is my guiding star on this transformative journey.

Connect with me on Instagram @changewithcoachk

Visit my website: www.changewithcoachk.com

Want to watch the podcast? Visit my YouTube Channel: https://www.youtube.com/@changewithcoachk

Jenny Maier | Legal to Laces: Jenny's Path from Lawyer to Running Coach

Kristina Williams (Coach K) — Mon, 21 Aug 2023 03:00:00 -0600

I am thrilled to welcome the incredible Jenny Maier as a special guest on my podcast. Jenny's inspiring journey from lawyer to sought-after running coach takes center stage in this conversation. Join us as we delve into those moments when life's true transformations demand more than just external changes.

This episode offers a deep dive into personal growth and the extraordinary power of embracing change at its core. Jenny's experiences and insights will inspire you to reflect on your own journey and the transformative possibilities that await. Tune in to this enlightening conversation that promises to ignite your passion for self-discovery.

Don't miss out! Join Jenny and me as we unravel the threads of change and growth in this captivating episode. It's a journey you won't want to skip.

Check out Jenny on Instagram!

Visit Jenny's website for more about her run coaching and other services:

www.jennymaier.com

Connect with me on Instagram @changewithcoachk

Visit my website: www.changewithcoachk.com

Want to watch the podcast? Visit my YouTube Channel: https://www.youtube.com/@changewithcoachk

3 Keys to Unleashing Your Authentic Path: Living Life Unbound by the Status Quo

Kristina Williams (Coach K) — Mon, 14 Aug 2023 03:00:00 -0600

Hey there, it's Coach K, and I'm thrilled to dive into a powerful episode of the "Making Changes Breaking Barriers" podcast with you. Today, we're going deep into the heart of authenticity – breaking away from the norm and embracing your genuine self. Get ready to unlock three essential keys that can lead you to an authentic life unbound by the status quo.

Let's talk about something that's been on my mind – the pull of the status quo, the constant craving for more, and the consumer-driven mindset that surrounds us. Have you ever stopped to question if the path you're on truly aligns with your inner desires, values, and true purpose? That's what we're diving into today.

We'll draw inspiration from incredible individuals like soccer legend Abby Wambach and explore the real benefits of living authentically. From boosting your mental well-being and self-esteem to cultivating stronger relationships and supercharging your motivation, authenticity can truly transform your life in profound ways.

So, are you ready to embark on a journey that could change your life? Tune in, because we're diving into the heart of authenticity – a journey that leads to purpose, self-discovery, and a life lived on your own terms.

Connect with me on Instagram @changewithcoachk

Interested in coaching? Visit my website: www.changewithcoachk.com

Want to watch the podcast? Visit my YouTube Channel: https://www.youtube.com/@changewithcoachk

Drs. Tim & May Hindmarsh | How to Stay Unoffendable, Active, and Married

Kristina Williams (Coach K) — Mon, 31 Jul 2023 03:00:00 -0600

Drs. Tim & May Hindmarsh join me on the podcast for an active conversation about the important of staying active life-long, the keys to staying married, and overcoming abuse.*

Tim and May are the hosts of the BS FREE MD podcast. Both are Board Certified Family Practice physicians who have led diverse careers in rural medicine. They each have almost 30 years of diverse experience in family practice, hospital medicine and urgent care.

As a successfully married couple for 30 plus years, they love to have an honest and real discussion about what makes a relationship work. They discuss work/ life balance and the 4 F’s to success- Faith, Family, Finances, Fun. Noted to be a dual physician power couple and faith based physicians, they have managed to juggle raising kids, careers and maintain a balanced marriage along with personal interests and interdepence.

In 2021, Tim and May ventured into the private world of Medicine, helping establish Ridgeway Health, a local private Urgent Care Clinic. Both have been frontline physicians during the Covid Pandemic, working almost exclusively in Covid Clinics 2020-2022.

They both believe in serving the community you are in. While rural medicine has been their main mission field, they have served internationally.

In 2021, they launched BS FREE MD Podcast They are passionate and love laughing at their medical experiences as well as getting into serious discussions on the issues in healthcare today.

*This episode does discuss past experiences of childhood sexual abuse, anorexia, and bulimia.

Click HERE to check out the BS FREE MD Podcast.

BS FREE MD Website

BS FREE MD Facebook Page

BS FREE MD Instagram

BS FREE MD Twitter

BS FREE MD YouTube

Connect with me on Instagram @changewithcoachk

Interested in coaching? Visit my website: www.changewithcoachk.com

Want to watch the podcast? Visit my YouTube Channel: https://www.youtube.com/@changewithcoachk

The Lonely Road of Judgment: Embracing Empathy for Connection

Kristina Williams (Coach K) — Mon, 24 Jul 2023 03:00:00 -0600

I heard this quote a few weeks back and I could not stop thinking about it: “See their growth rather than their pain."

What does it mean? What does this mean to me?

In today's episode of the Making Changes Breaking Barriers podcast, I dig into what it means to judge versus what it means to show empathy and the affects both have on our lives.

Specifically, tune in to hear more about:

-Different forms of judgement we may not be aware of

-The negative affects of judgement on the person who is judging

-How judging or showing empathy is on our control

-Benefits of showing empathy versus judging

Connect with me on Instagram @changewithcoachk

Interested in coaching? Visit my website: www.changewithcoachk.com

Want to watch the podcast? Visit my YouTube Channel: https://www.youtube.com/@changewithcoachk

How We Met and Why We Continue to Laugh Together | Part 2 of 2 with My Wife, Cora!

Kristina Williams (Coach K) — Mon, 17 Jul 2023 03:00:00 -0600

If you didn't watch PART 1 of this series with Cora, listen here first: How We Met and Why We Continue to Laugh Together | Part 1 of 2 with My Wife, Cora!

Cora is BACK, again! :) Since you all loved the first episode with Cora on the Making Changes Breaking Barriers podcast last winter, I convinced her to come back for more fun!

In Part 2 of 2 of "How We Met and Why We Continue to Laugh Together," Cora and I talk about:

-Why we believe laughter is so important for our relationship

-Two different kinds of laughter we experience in our relationship

-What really makes us laugh about each other

-And the importance of a positive community who will join you in laughter

Connect with me on Instagram @changewithcoachk

Interested in coaching? Visit my website: www.changewithcoachk.com

Want to watch the podcast? Visit my YouTube Channel: https://www.youtube.com/@changewithcoachk

How We Met and Why We Continue to Laugh Together | Part 1 of 2 with My Wife, Cora!

Kristina Williams (Coach K) — Mon, 10 Jul 2023 03:00:00 -0600

Cora is BACK! Since you all loved the first episode with Cora on the Making Changes Breaking Barriers podcast last winter, I convinced her to come back for more fun!

In Part 1 of 2 of "How We Met and Why We Continue to Laugh Together," Cora and I talk about:

-Where we each were in life before we met and how we both were looking for a "fresh start"

-The very first message I ever sent to Cora

-What our first few weeks together looked like

-In retrospect, why we think we worked so well together from the beginning

Here is the link to the first time Cora was on the Making Changes Breaking Barriers podcast: Life Hacks w/ My Wife Cora: How We Make Big Decisions

Connect with me on Instagram @changewithcoachk

Interested in coaching? Visit my website: www.changewithcoachk.com

Want to watch the podcast? Visit my YouTube Channel: https://www.youtube.com/@changewithcoachk

Don't Fall Into This Trap!! (Want To Last More Than a Week on Your Diet or Fitness Plan? Listen HERE!)

Kristina Williams (Coach K) — Mon, 03 Jul 2023 03:00:00 -0600

We have all done it. We have all started something and not finished it. We have all felt super motivated and watched that motivation evaporate (quickly) into thin air. Believe me, I have had this happen to me many times. But, what I have learned from that experience is that knowing what traps lie ahead of me, actually allows me to avoid them and keep moving towards whatever it is I want to accomplish.

Tune in to this week's episode to hear more about:

-Three things you should know about your journey before you seriously start going down it

-Two traps to know about and avoid to sustain your efforts

HERE is the link to the previous Making Changes Breaking Barriers episode I referenced in this episode: The 4 Things You Need When Making A Change: The DARE Method

Connect with me on Instagram @changewithcoachk

Interested in coaching? Visit my website: www.changewithcoachk.com

Want to watch the podcast? Visit my YouTube Channel: https://www.youtube.com/@changewithcoachk

Kait Lendrum (Hollow Stark K9) | Fighting Illness and Injury and Coming Out The Other Side

Kristina Williams (Coach K) — Mon, 26 Jun 2023 03:00:00 -0600

I can honestly say, I have never interviewed a DOG TRAINER before! Kait Lendrum and I go all the way back to our high school years where we met playing high school basketball. Since then, Kait has been doing a lot including starting and running her own business, Hollow Stark K9.

You won't want to miss this episode as we don't just talk about the journey to starting her own business, but Kait also throws in a few free dog training tips for all our dog lovers out there! :)

In this episode we talk about:

-The injury and illness that ended Kait's basketball career and forced her in a different direction

-The mentality Kait learned to keep her moving forward

-What it's like for Kait owning and running her own business

-And like a said, Kait sprinkles in a few dog training tips and also, her favorite dog to train!

Check out more about Kait and Hollow Stark K9 HERE. (<---You can find the Ultra Oils coupon code here too!)

Connect with me on Instagram @changewithcoachk

Interested in coaching? Visit my website: www.changewithcoachk.com

Want to watch the podcast? Visit my YouTube Channel: https://www.youtube.com/@changewithcoachk

"Start Where You're At, Use What You Can, Do What You Can": 3 Questions to Ask Yourself to Get Unstuck And Move Forward

Kristina Williams (Coach K) — Mon, 12 Jun 2023 03:00:00 -0600

Listen to this week's episode to hear the 3 questions I think we should all ask ourselves anytime we feel a little bit stuck.

Connect with me on Instagram @changewithcoachk

Interested in coaching? Visit my website: www.changewithcoachk.com

Want to watch the podcast? Visit my YouTube Channel: https://www.youtube.com/@changewithcoachk

Mindy Aisling | How to Be Human

Kristina Williams (Coach K) — Mon, 05 Jun 2023 03:00:00 -0600

What a wonderful conversation this was with Bend, OR local Life Coach, Mindy Aisling.

In this episode we discussed:

-Mindy's childhood story of growing up quickly and overcoming adversity

-Why Mindy became a Life Coach

-How Mindy assist clients to examine their limiting beliefs, question their assumptions, and release the notion that they are anything less than perfect

-How the data around us does not always align with the stories we tell ourselves

More about Mindy:

Mindy Aisling is a professionally trained & board-certified life, leadership, and entrepreneur coach. Mindy is a certified master coach through the International Coaching Federation (ICF) and also a licensed Meditator. Through her innovative approach, Mindy assists clients to examine their limiting beliefs, question their assumptions, and release the notion that they are anything less than perfect. As a result, individuals who work with Mindy cultivate the ability to stand firm in their beliefs, live authentically and decisively, and discover an experience of life that is filled with purpose & passion.

Mindy is the founder of How to Be Human and Entreprenerd - two programs that have enabled her to share wisdom and knowledge with a broader audience in service of her mission to empower individuals to lead their most TRUE and COURAGEOUS lives.

When she is not working, Mindy can be found playing outdoors, creating art, or with her nose deep in a book.

Youtube: https://www.youtube.com/@MindyAmitaAisling

LinkedIn: https://www.linkedin.com/in/mindy-amita-aisling/

Facebook Page: https://www.facebook.com/MindyAmitaAisling

Tik Tok: @coachmindyaisling

Twitter: mindyaisling

Website: www.mindyaisling.com

DIY Course: How To Be Human: https://www.mindyaisling.com/before-you-begin

Connect with me on Instagram @changewithcoachk

Interested in coaching? Visit my website: www.changewithcoachk.com

Want to watch the podcast? Visit my YouTube Channel: https://www.youtube.com/@changewithcoachk

The Consequences of Not Setting and Respecting Boundaries

Kristina Williams (Coach K) — Mon, 29 May 2023 03:00:00 -0600

I have talked about boundaries before on this podcast, but I can promise you that I have never talked about them like this before. This is me stepping out of my comfort zone....

This is me telling you the BRUTAL TRUTH of what happens when we don't set the necessary boundaries in our lives.

And without even listening to the episode, I will tell you this: When we don't set the boundaries in our life that are needed, the consequences are fun for NO ONE!

In this episode I discuss:

-Why boundaries are so important when we are trying to make progress in our lives

-The six different forms of boundaries we may need to establish

-The 5 consequences of not setting your boundaries

-The 4 things that will happen if you don't respect other peoples boundaries

Connect with me on Instagram @changewithcoachk

Interested in coaching? Visit my website: www.changewithcoachk.com

Want to watch the podcast? Visit my YouTube Channel: https://www.youtube.com/@changewithcoachk

Madison Packer | The Life of a Professional Hockey Player and Mom: Finding a Way to Make It All Work

Kristina Williams (Coach K) — Mon, 22 May 2023 03:00:00 -0600

We all live busy lives but it is hard to imagine being successful at being both a professional athlete and a mom and Madison Packer is just that.

Listen to this episode to hear more about:

-Madison's journey to becoming a mom with her wife through the pandemic

-Madison's decision to be visible on social media

-Suicide prevention awareness and overdose awareness

-What is up and coming for Madison's hockey career

Learn more about Madison Packer:

Madison Packer is the current Captain of the Metropolitan Riveters in the Premier Hockey Federation.

Packer started her winning ways in high school when she won gold medals with Team USA at the 2008 and 2009 IIHF U-18 Women’s World Championships, scoring 20 points in 10 games across those tournaments.

Madison then went on to play college hockey at the University of Wisconsin-Madison where her and her team had great success winning a NCAA Championship in 2011. Packer was named to the WCHA All-Academic Team in her senior season in 2013-14. When she completed her collegiate career, Packer was one of just 19 players in Badgers program history to score at least 100 points.

Madison continued this success in the Premier Hockey Federation winning the Isobel Cup, which is the championship trophy in the PHF, with the Riveters in 2018.

In 2019-20, Packer finished fifth in the league in scoring (34), shared the league lead in power play goals (5) and became the first player to score at least eight goals in four consecutive seasons.

A really cool stat I wanted to add - She scored two goals in the PHF Labatt Blue Buffalo Believes Classic, which was the first regular season outdoor game in league history

Madison is the Riveters current all-time leading scorer and is a six-time PHF All-Star.

Outside of Hockey, Madison is the mom to two little kids, Waylon and Harlan, and loves spending every minute she’s not on the ice with her wife and two kiddos.

Connect with Madison through her Instagram account: @mpacker14

Metropolitan Riveters Homepage

Connect with me on Instagram @changewithcoachk

Interested in coaching? Visit my website: www.changewithcoachk.com

Toxic People: How They May Make You Feel and How to Deal With Them

Kristina Williams (Coach K) — Mon, 15 May 2023 03:00:00 -0600

Toxic is a strong word, but in human behavior, toxic is used to describe someone who causes distress in others through negative words and actions.

A lot of us have toxic people in our lives. Sometimes we can cut these people out of our lives and sometimes we can't. But recognizing who they are, how they are making us feel, and how to deal with them, can help us move forward.

In this episode I discuss:

-Signs how toxic behavior

-How toxic people may make you feel

-Strategies to deal with toxic people

Connect with me on Instagram @changewithcoachk

Interested in coaching? Visit my website: www.changewithcoachk.com

Want to watch the podcast? Visit my YouTube Channel: https://www.youtube.com/@changewithcoachk

Beatriz Williams aka My Mom | Moving from Venezuela to Kansas at 18 Years Old: Being Brave Enough to Follow Your Dreams

Kristina Williams (Coach K) — Mon, 08 May 2023 03:00:00 -0600

This was special. I got to record record a podcast episode with my Mom. :)

Tune in to hear more about my mom's courageous story of coming to the USA at 18-years old.

We talk about:

-How she felt leaving everything behind in Venezuela

-What it was like being in a country where you don't speak the language

-Raising kids in a different country from where she grew up

Connect with me on Instagram @changewithcoachk

Interested in coaching? Visit my website: www.changewithcoachk.com

Understanding Emotional Agility: Facing Our Emotions with Courage and Compassion

Kristina Williams (Coach K) — Mon, 01 May 2023 03:00:00 -0600

Spring weather is finally here and guess what so many of us are feeling? JOY! We are so happy the sun is finally shining. We can start to feel the warmth on our skin. We are meeting up with friends for a meal and a drink on a patio somewhere. We are feeling so many positive emotions and guess what happens when we feel positive emotions?

We EMBRACE THEM!

Which is great. But here is the thing: we won't always feel this way. Not everyday is sunshine and patio lunches.

When we have "negative thoughts and emotions" learning to hold them loosely and face them courageously and compassionately then allows us to move past them to ignite change in our life.

In this episode I discuss:

-What Emotional Agility is? Reference: Emotional Agility: Get unstuck, Embrace Change, and Thrive in Work and Life by Susan David

-Two Common Ways Negative Emotions are Handled

-Four Ways to Be Emotionally Agile

Connect with me on Instagram @changewithcoachk

Interested in coaching? Visit my website: www.changewithcoachk.com

Katie Griffiths | How to Find Ways to Compete Throughout Life

Kristina Williams (Coach K) — Mon, 24 Apr 2023 03:00:00 -0600

This episode with Katie Griffiths was such a genuine authentic conversation that I know you will all love.

Katie is what we would call an all around athlete and competitor! From hockey, to golf, to physique competitions, coaching, and now flying planes, it kind of seems like Katie has done it all!

Tune in to hear more about:

-Where Katie's competitive drive comes from

-The terrible injury Katie suffered which changed her life

-Katie's approach to finding balance with her health

-And Katie's journey to aviation school

My Shame Experience: How Vulnerability Saved My Life

Kristina Williams (Coach K) — Mon, 17 Apr 2023 03:00:00 -0600

This episode is about SHAME. And anytime we talk about shame, we also have to talk about vulnerability. I open up in this episode about how a past experience and trauma of mine filled me with shame for years.

Listen to this episode to also hear more about:

-How shame is not something most of us like to talk about.

-Where shame comes from

-Shame vs Guilt

-How do we combat shame

-And embracing vulnerability

Connect with me on Instagram @changewithcoachk

Interested in coaching? Visit my website: www.changewithcoachk.com

Double Date with Lisa Miller and Laura Bowly: The Life of a FBI Agent & Singer Songwriter

Kristina Williams (Coach K) — Mon, 10 Apr 2023 03:00:00 -0600

In today's episode Cora and I speak with our good friends, Laura Bowly and Lisa Miller about their very successful careers as a singer songwriter turned website designer and FBI Agent, respectively.

Listen to hear more about how:

Laura's experience as a singer songwriter in the 90s including the importance of women's festivals for the lesbian community
Lisa's parents reaction when she told them she was applying to the FBI
Lisa's experience as an FBI Agent during 9/11
How Laura and Lisa have supported each other throughout their careers.

More about Laura...

Laura Bowly grew up in the foothills of California. Now a successful website designer in Bend, Oregon, her work adventures in life have always focused around the arts and the outdoors. From touring as a singer-songwriter to owning a retail sporting goods shop, every job has been an opportunity and a stepping stone.

Check out Laura's website design business HERE

More about Lisa...

Lisa Miller retired from the FBI in 2019 after serving 24 years as a Special Agent in both the San Francisco and Portland Divisions. As a Special Agent, Lisa worked a variety of violations to include White Collar Crime, Crimes Against Children, and Counterintelligence. Additionally, Lisa was a member of the FBI's Evidence Response Team (ERT), processing major federal crime scenes to include The World Trade Center's Ground Zero following 9/11. Lisa was a Division One collegiate athlete, and earned a Bachelor's of Science degree in Exercise physiology. Lisa lives in Bend, Oregon with her wife, Laura, and their two doodles, Cali and Juni.

Connect with me on Instagram @changewithcoachk

Interested in coaching? Visit my website: www.changewithcoachk.com

3 Strategies To Overcome Procrastination and Find Balance Between Work & Play Guilt Free

Kristina Williams (Coach K) — Mon, 03 Apr 2023 03:00:00 -0600

I know the feeling...when the to-do list starts to feel endless. And I'm not just talking about the work to-do list! I'm talking about all the things that need to get done around the house, for the kids, for our health, and so on. So, how do we prioritize, overcome procrastination, and find the balance between work and play, guilt free? Listen to this episode my 3 strategies to try!

In this episode I cover:

-How we can work smarter, not harder

-Qualities of a productive person

-How being SAVY can work in our benefit

-The three types of attention we fluctuate through throughout the day

-3 Strategies To Overcome Procrastination

Connect with me on Instagram @changewithcoachk

Interested in coaching? Visit my website: www.changewithcoachk.com

How Our Unconditional Self-Worth Can Help Us Live The Life We Want with Dr. Adia Gooden

Kristina Williams (Coach K) — Mon, 27 Mar 2023 03:00:00 -0600

In today's episode I speak with Dr. Adia Gooden about her process of realizing her unconditional self-worth, and how she helps others do the same.

Listen to hear more about how:

How Dr. Adia Gooden realized her self-worth and created the life of her dreams
Her relationship with her parents and their reaction to changing careers
How we may still hurt after we heal
The difference between STRIVING and THRIVING

Adia Gooden, Ph.D. is a licensed clinical psychologist; she received her BA in Psychology from Stanford University and her PhD in Clinical Community Psychology from DePaul University. Dr. Adia served as a staff psychologist and the Coordinator for Multicultural Outreach and Support for the Student Counseling Service at The University of Chicago and the Director of the Clinic and Community Programs at The Family Institute at Northwestern before starting her own business. Dr. Adia is a sought-after, dynamic speaker who gives talks on unconditional self-worth, imposter syndrome, and Black women and mental health. Dr. Adia gave a TEDx talk on “Cultivating Unconditional Self-Worth” which has over 1 million views, hosts the Unconditionally Worthy podcast, and guides people to build healthy relationships with themselves and embrace their unconditional self-worth through group coaching and online programs.

Unconditionally Worthy Group Coaching Program

Podcast: Unconditionally Worthy Podcast

Connect with me on Instagram @changewithcoachk

Interested in coaching? Visit my website: www.changewithcoachk.com

Sometimes Now is Not the Right Time…But What About “YOLO?”

Kristina Williams (Coach K) — Mon, 20 Mar 2023 03:00:00 -0600

As much as I believe in each and every one of us to change our lives, sometimes, now is not the right time. Listen to this week's episode to hear why.

In this episode I cover:

-The slang terms that shaped my generation

-The right time will come if we take the steps to create that life

-Common conversations I have with clients that are very eye opening

-Now may not be the right time for a few different reason

Connect with me on Instagram @changewithcoachk

Interested in coaching? Visit my website: www.changewithcoachk.com

With Freedom Comes Responsibility: The Pros and Cons of Owning Your Own Company with Grace Pillsbury

Kristina Williams (Coach K) — Mon, 13 Mar 2023 03:00:00 -0600

In today's episode I speak with Grace Pillsbury about her experience starting and owning her own marketing and coaching company.

Listen to hear more about how:

-Grace balances work and her personal life

-What inspired Grace to be an entrepreneur

-How homeschooling affected Grace's journey

-Being okay with letting something go is hard but sometimes the right thing to do.

Grace is an entrepreneur and small business owner from Jacksonville, Florida. She began working for herself out of not only necessity but also intrigue while still a junior in college. After watching her father and two older brothers live out the entrepreneurial life path, she knew she could do it if she tried. What started as a freelance social media management "gig" turned into a full-blown digital marketing agency, a community of female small business owners, and now a coaching business that have all organically developed over the last 2.5 years. Grace is most passionate about providing practical steps to making other business owners' dreams come true. She believes that with strategy and support, you really can live the life of your wildest dreams. When she isn't working, Grace is also passionate about spending time in nature and with animals, and being invested in community causes.

You can learn more about Grace and her company at:

3 Ways Feeling Stress Can Have a Positive Impact

Kristina Williams (Coach K) — Mon, 06 Mar 2023 03:00:00 -0600

Some stress in our lives is a good thing and in this episode, I dig into this concept because I am finding that I keep asking myself the questions:

How do we find the balance? How do we embrace some stress and receive the positive benefits of it without letting it get out of hand? And what does this “good” stress really do for us anyways?

In this episode I cover:

-Four different types of stress that we can experience

-Research that proves that some people do not experience daily stress and the negative and positive affects of not experiencing stress

-Three ways feeling stress can have a positive impact on our lives

Connect with me on Instagram @changewithcoachk

Interested in coaching? Visit my website: www.changewithcoachk.com

Finding Your Work-Life Flow with Professional Photographer Emilie Bers

Kristina Williams (Coach K) — Mon, 27 Feb 2023 03:00:00 -0600

The cool thing about talking with an entrepreneur is that they generally know a lot about a lot of things! That is how I felt talking with Emilie Bers.

In this interview, we covered everything from finding the courage to leave a 9-5 job, the impact of parents, work-life flow, what it feels like to fail, and succeeding as a woman in the photography business.

For more information about Emilie Bers and her photography business, visit her website at www.emiliebers.com or check out her instagram page @emilie.bers

For more information about Coach K's coaching services visit www.changewithcoachk.com

Connect with me on instagram @changewithcoachk

5 Tips for Finding Peace in Chaos (When It Feels Like the World is Falling Apart)

Kristina Williams (Coach K) — Mon, 20 Feb 2023 03:00:00 -0600

There is really no getting around the fact that we live in constant chaos. We have chaos that we can't control, we have chaos that we have created, and we have chaos in our mind.

Listen to this episode for my 5 tips for finding peace in the chaos.

Connect with me on Instagram @changewithcoachk

Interested in coaching? Visit my website: www.changewithcoachk.com

Life Hacks w/ My Wife Cora: How We Make Big Decisions

Kristina Williams (Coach K) — Mon, 13 Feb 2023 03:00:00 -0600

Cora and I share our BIG life moments and how we have made the decisions that have gotten us to where we are now.

In just a short 5 years, we have moved 6 times, lived in 3 different cities, changed careers, bought 3 homes, bought and sold a van, and added a puppy to our family. It has been a wild ride and came with risks, but we wouldn't change anything (for the most part).

Listen in to hear more about our life and some exciting things we have on the horizon.

Connect with me on Instagram @changewithcoachk

6 Keys to Building Better Habits

Kristina Williams (Coach K) — Mon, 06 Feb 2023 03:00:00 -0600

This episode is all about habits!

Making any change in life requires changing our habits. That means we must break the habit loop, and that is pretty hard to do because it involves getting out of our comfort zone, creating new routines, and changing how our brains naturally work.

Today, I break down how habits are formed and share the six keys I discovered to building better habits.

Connect with me on Instagram @changewithcoachk

The Lies I’ve Been Telling Myself

Kristina Williams (Coach K) — Mon, 30 Jan 2023 03:00:00 -0600

Most of us tend to lie to ourselves without even knowing it! Then something happens, the lights go on, and we realize we were wrong and need to look at the situation differently.

The lies we tell ourselves can damage our health, success, relationships, and almost everything else we value.

In today’s episode, I get into the lies I’ve been telling myself over the last few months that maybe you have been telling yourself too.

Links:

Connect with me on my website

Find me on social media @ChangewithCoachK

You Are Not Lazy. You Are Not Unmotivated: You Feel This Way For A Reason with Britt Frank

Kristina Williams (Coach K) — Mon, 23 Jan 2023 03:00:00 -0600

I am super excited to bring you the first episode of the Making Changes Breaking Barriers Podcast with a guest!

I am delighted to have Britt Frank joining me on the show today! Britt is a therapist, trauma specialist, and educator. She is also the author of the book The Science of Stuck.

Britt speaks and writes about the mental health myths that keep us stuck and feeling stressed. She speaks from personal experience as well as her education and research. Through her work, she helps us understand what is going on in our heads and explains how to make sense of our messy thoughts and emotions so we can heal and move forward.

Britt believes that it is not enough for us to do well. We also need to be well. In this episode, she tells her story and discusses her motivation for doing the work she does and for writing her latest book, The Science of Stuck: Breaking Through Inertia to Find Your Path Forward. She gets into the brain science behind “You are not Lazy, You are not Crazy, You are not unmotivated” and incorporates the myths that keep us trapped and anxious. She also dives into making sustainable changes and shame and shares keystones for self-care.

Links:

Connect with me on my website

Find me on social media @ChangewithCoachK

The Science of Stuck: Breaking Through Inertia to Find Your Path Forward is available from most major book retailers or on Amazon.

The 4 Things You Need When Making a Change: The DARE Method

Kristina Williams (Coach K) — Mon, 16 Jan 2023 03:00:00 -0600

Today, I am excited to dive into the big picture and share the things we need when making a change.

There are four specific things we need when making a big change, and I’ve put them all together in what I call the DARE Method:

The DARE Method to Change:

Discover your mountain
Actions for Alignment
Roadblocks
Endless Beginning

Links:

Connect with me on my website

Find me on social media @ChangewithCoachK

5 Types of Toxic People and How They Could Be Restricting Your Growth

Kristina Williams (Coach K) — Mon, 09 Jan 2023 03:00:00 -0600

A common roadblock people on a growth journey tend to run into is associating with toxic people. That’s why I strongly feel we must be intentional about who we share the growth part of our lives with if we want our changes to be sustainable.

In this episode, I describe five types of toxic people and explain how to deal with them.

Links:

Connect with me on my website

Find me on social media @ChangewithCoachK

The Secret to Giving Yourself a Second Chance

Kristina Williams (Coach K) — Mon, 02 Jan 2023 03:00:00 -0600

As we enter this new year, part of our thinking should be about ways we can embrace our purpose, our goals, and our path. In doing that, I have an important question: How have you judged yourself today? Come on, think about it–and be honest! Why do we criticize ourselves so harshly instead of showing ourselves love and compassion? We are conditioned from a young age to compare ourselves, question ourselves, and judge ourselves. Constructive criticism can be a good thing to keep us on track and help us grow, but sometimes that criticism turns to deconstructive criticism. We wouldn’t put up with a coach doing this to our kid in little league soccer, so why do we do it to ourselves?

We need to learn NOT to punish ourselves, listen to negative self-talk, and blame ourselves. It is difficult to make this change in perspective, and it is the biggest reason that people throw in the towel on their dreams. Unfortunately, most of us habitually convince ourselves that we should quit because we aren’t good enough and that we should have never started on this path—even when it is the path we are supposed to be on!

Let’s talk about it. We all need to hear why it’s so hard to give ourselves a second chance and the secret to making it happen, along with actionable steps you can take TODAY to give yourself the love and compassion you deserve on the path to finding joy and success in your purpose.

Preparing for the New Year’s Resolution EPIC Fail

Kristina Williams (Coach K) — Mon, 26 Dec 2022 03:00:00 -0600

Christmas has come and gone, and the New Year is fast approaching.

Everyone loves to make New Year’s resolutions. However, statistics show that most people only stick to their resolutions for a few weeks.

So, rather than abandoning the idea of New Year’s resolutions entirely, I think it’s a good idea to sit down sometime between now and the New Year to think about what has been going on in our lives, what we would like to change, and what we hope to achieve in the coming year.

To make that activity even more meaningful, I get into three things today that we need to understand. I also share some strategies to help us optimize the new habits we intend to implement in the New Year.

Links:

Connect with me on my website

Find me on social media @Change with Coach K

Resources:

Books mentioned:

Grit: The Power of Passion and Perseverance by Angela Duckworth

80/20 Running by Matt Fitzgerald

5 Ways to Convince Yourself to REST When You Need It

Kristina Williams (Coach K) — Mon, 19 Dec 2022 03:00:00 -0600

Holidays are a lot of fun, but they can keep us so busy!

Most of us like to travel and visit family and friends when the holidays come. But that can leave us worn out and feeling like we need a week or two to recover when we return to our regular lives.

Some of us have no time during the week, so we try to cram everything in on the weekends, leaving us exhausted at the start of each week. That is a vicious cycle, and it could have devastating consequences on our health if we fail to find the time to rest, relax, and recover.

So, in this episode, I offer ideas on how to structure each day to give us more time, and I also share five ways to convince ourselves to rest when necessary.

Links:

Connect with me on my website

Find me on social media @Change with Coach K

Book mentioned:

Rest: Why You Get More Done When You Work Less by Alex Soojung-Kim Pang

Resources:

Speed and accuracy at completing tasks are both better in the morning: https://pubmed.ncbi.nlm.nih.gov/1131476/

The ability to remain alert tracks closely with sleep and wake schedules:

https://pubmed.ncbi.nlm.nih.gov/2519602/

How to Change Your Life But Still Practice Self-Love While Doing It

Kristina Williams (Coach K) — Mon, 12 Dec 2022 03:00:00 -0600

Everything in life is constantly changing, and so are we.

Mastering the skill of navigating change will ultimately allow us to live successful lives filled with purpose. However, in getting there, we must remember to be grateful for all we have and love ourselves for who we are.

Practicing radical self-love is vital for our emotional wellness, and having that emotional wellness is essential if we want to stay consistent on the challenging path of change. So, in this episode, I get into what self-love is and what it is not. I also share five simple and actionable ways to practice self-love.

Links:

Connect with me on my website

Find me on social media @ChangewithCoachK

Books mentioned:

The Mountain Is You by Brianna Wiest

Resource:

https://www.psychologytoday.com/us/blog/evolution-the-self/200809/the-path-unconditional-self-acceptance

5 Reasons Why Some People Succeed While Others Fail

Kristina Williams (Coach K) — Mon, 05 Dec 2022 03:00:00 -0600

Why do some people succeed when others fail?

That question seems to imply that we can only succeed or fail. When in truth, life is not black or white. Nor is it like a horizontal line that ends in success or failure.

There are many different types of success, and every individual has a unique idea of how success should look. Research has shown that no one thing leads to success and determines why some of us succeed when others do not. Even so, some common themes run in those who reach their mountaintops. So, today, we will dive into some of the reasons why some people succeed when others fail to do so.

Links:

Connect with me on my website

Find me on social media @ChangewithCoachK

Resources:

https://www.ascd.org/el/articles/grit-and-the-greater-good-a-conversation-with-angela-duckworth

https://www.theplayerstribune.com/articles/justine-siegal-mlb-coach

One of My Most Important Life Lessons

Kristina Williams (Coach K) — Mon, 28 Nov 2022 03:00:00 -0600

One of the biggest lessons I’ve learned in my journey is that even though it’s good to focus on self-development, be mindful of our thoughts and emotions, and do whatever else it takes to grow, something will be missing if we do it alone.

With no one else to share a different perspective, challenge us, or give us feedback, all our thoughts and conclusions are based purely on our own experience. So, when we close ourselves off from the outside world and do the work alone with no input from anyone else, it means we are only bettering ourselves in ways that we think are important, and nothing else matters.

Links:

Connect with me on my website

Find me on social media @ChangewithCoachK

Resource:

https://breathe.ersjournals.com/content/breathe/13/4/327.full.pdf

Why Are The Holidays So Great Yet So Hard? 3 Keys to Setting Boundaries for Yourself During the Holidays

Kristina Williams (Coach K) — Mon, 21 Nov 2022 03:00:00 -0600

The holidays are almost upon us!

Many of us find the holiday season exciting and look forward to spending time with family, friends, and loved ones, while others find it stressful and overwhelming and become fraught with anxiety and tension as the holidays approach.

So, what can we do this year to make things different? How can we go into the holidays with confidence, knowing that we will enjoy our time with friends and family while also taking care of ourselves?

Being aware of the difficulties the holidays can bring and understanding how those things have affected us in the past allows us to plan ahead and set boundaries to ensure that we come out of the holidays unscathed and feeling cheerful, contented, and carefree!

Links:

Connect with me on my website and be sure to join my community there.

Find me on social media @ChangewithCoachK

Books mentioned:

Boundaries in an Overconnected World by Anne Katherine

How a Community Built for Growth Will Help You Reach Your Goals & 5 Steps to Find Your People

Kristina Williams (Coach K) — Mon, 14 Nov 2022 03:00:00 -0600

Being part of a community that shares our attributes, is built for growth, and is founded on support and trust, is crucial for success.

There is tons of research on the critical role community plays in our mental health and the success we achieve in life. However, we must clearly distinguish between just any community, and a community built for growth.

We can define a community as a group of people living in the same place or having a specific characteristic in common. However, for me, a community is a group of people deeply connected by particular attributes.

The connection between members of a community built for growth will be unique in various ways: There will be trust. The members will be diverse and recognize their differences, yet they will have an empathetic alliance. They will share their wins and struggles openly, trust and support one another, and have each other’s best interests at heart.

Change with Coach K online community

If you would like to become a member of our Change with Coach K online community, please apply at https://changewithcoachk.com

The Change with Coach K online community is for anyone needing support in changing their life. Community members will have access to resources and calls with me and can participate in challenges.

It will be like a gym for your mind!

3 Ways You're Being Too Hard on Yourself and How to Overcome Perfectionism

Kristina Williams (Coach K) — Mon, 07 Nov 2022 03:00:00 -0600

My intention for this podcast is to offer you, the listener, and everyone who is part of the Changes with Coach K community, a unique perspective.

Even though we are all on a journey of our own, we can always learn something or open ourselves up to a different perspective when we hear about something someone else has gone through in their growth process.

None of us are perfect, and perfection is not what we should be striving for!

Many of us confuse perfectionism with being focused, but they are not the same thing. Self-focused individuals think of ways to improve themselves, while perfectionists focus more on what others think of them.

Perfectionism gets in the way of success and can lead to depression, anxiety, addiction, and life paralysis. Admitting our imperfections is never easy because it makes us vulnerable. To deal with our inherent vulnerability constructively, we must embrace it- even when it sucks!

Change with Coach K online community

If you are interested in becoming a member of our Change with Coach K online community, please reach out to me @ChangewithCoachK on social media platforms to get first access to the community!

The Change with Coach K online community is for anyone needing support in making a change in their life. Community members will have access to resources and calls with me and can participate in challenges.

It will be like a gym for your mind!

4 Really Effective Ways to Boost Your Courage

Kristina Williams (Coach K) — Mon, 31 Oct 2022 03:00:00 -0600

In today’s podcast, I dive into four really effective ways to boost your courage!

Remember, change is hard! It takes time, effort, dedication, and constant commitment.

Nelson Mandela explained that “courage is not the absence of fear but the triumph over it, and the brave man is not he who does not feel afraid but he who conquers that fear.” We have to acknowledge our pain, fear, or grief to reveal our courage.

Courage does not have to be something big. It can be small acts that we practice every day. Honestly, it can sometimes take a lot of courage just to get out of bed in the morning!

Courage can be many things and show up in many different ways. It could be standing up for something you know is wrong or saying “no” when you need to.

The Hard Truth About Reaching A Huge Goal

Kristina Williams (Coach K) — Mon, 24 Oct 2022 03:00:00 -0600

Success comes when we approach each day with intentional actions aligned with what matters most to us. No one else can do these actions or or make these changes for us; our daily choices will determine how much progress we see towards achieving those goals!

As we attempt to achieve great things in our lives, we’ll have those mountain top moments that put everything in perspective. The moments where we reach some sort of success. But success is not a permanent state. We have to keep moving to conquer our next mountain. This constant state of pursuing bigger goals and our desired self is what I call the hard truth about achieving success. With each success is birthed a new beginning, and the cycle starts all over again.

3 Reasons Why Change is So Hard

Kristina Williams (Coach K) — Mon, 17 Oct 2022 03:00:00 -0600

Today, I dive into three reasons why change is so hard. I’m also going to suggest ways to find your way around or through the barriers you may encounter in your process of change.

Self-growth requires constant commitment and dedication, and did I mention…it’s hard?

Real change starts with your mindset. Your attitudes, beliefs, and perceptions about yourself, the people around you, and your environment, create your mindset, and your mindset impacts how you live your life. If you need to make changes in your life, that change will start with your mindset.

Believe it or not, we are all in control of our mindset for the most part. It takes skill for us to control our beliefs, attitudes, and perceptions. So getting our headspace right is a critical component for lasting change.

The Change with Coach K online community

I will be opening up 20 membership spots in the Change with Coach K online community that I will launch in early December. It will be a community where people going through change can connect, access resources and calls with me, participate in challenges, and more. It will be like a gym for your mind and give you the support you need going into the holiday season!

Reach out to me @ChangewithCoachK on social media platforms to get first access to the community!

Changing your path will not be easy. It will be challenging. But it will be so worth it!

Links and resources:

Connect with me on social media @ChangewithCoachK

5 Steps to Align Your Actions with Your Values for a More Purposeful Life

Kristina Williams (Coach K) — Mon, 10 Oct 2022 03:15:00 -0600

If you're searching for ways to have more purpose in your life, you have to back up and look at your values first. Answering questions like, "what is important to you?" and "what do you believe in?" will give you a good starting point for establishing your values. Once you have a good understanding of your values, you can start aligning your actions with them.

This may mean making some changes in your life, and that's okay - we don't want to be afraid of change. When you are making changes in your life, both big and small, you have to mentally prepare to fail and prepare to learn each and every failure. Every setback is an opportunity for growth.

It's incredibly important to acknowledge your assets and liabilities in a very honest way, without judging yourself. What strengths do you bring to the table? What weaknesses do you need to work on? Instead of thinking about all the things you need to do, focus on taking one small step at a time. And when you do make progress, take a moment to celebrate it. Now you have a foundation to build your purpose filled life on, and from here on out it becomes easier to bring your purpose into every action that you take.

3 Signs You’re Not on the Right Path & How to Self Adjust to Change Your Life

Kristina Williams (Coach K) — Mon, 10 Oct 2022 03:00:00 -0600

If you're not sure your life is on the right path, it can be helpful to take a step back and assess your situation. Once you recognize the warning signs that you're not heading where you really want to in life, then you can easily make some changes to adjust your trajectory.

If you feel like you're constantly struggling to keep up and things are spiraling out of control, it's a sign that you need to make some changes. It's important to be purposeful and intentional in your actions, rather than letting yourself be shaken by every challenge that comes into your life. Things are going to get challenging, especially if you are really pushing yourself, so just expect it and see it as a sign of progress in your life.

If you find yourself compromising your values and beliefs more often than you'd like, it's a sign that you're not living in alignment with what's important to you. It's okay to make compromises occasionally, but if it feels like you're constantly giving up pieces of yourself, it's time to reassess.

Finally, if your thoughts are consumed by what other people think of you or what they're doing, rather than your own goals and dreams, it's a sign that you're off-track. It's important to focus on your own journey and what will make YOU happy, rather than getting caught up in comparison and competition.

In order to make your ideal life real to you, I'll also give you a visualization exercise that will help you stick to purposeful actions throughout each day. In this area of your life, it's always progress over perfection!

Welcome to Making Changes Breaking Barriers

Kristina Williams — Sun, 02 Oct 2022 09:00:00 -0600

Kristina Williams (Coach K) shares why she is creating the Making Change Breaking Barriers podcast!