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Retired U.S. Army officer and mental performance/leadership coach Andy Riise (NFL Chicago Bears, University professor, Speaker) breaks down self-care as mental fitness—the inside-out training that lets athletes, leaders, parents, and teams perform under pressure. Andy shares his “mental mechanic” approach, the Survive → Cope → Thrive bridge model, and a simple daily check-in (1–10) to “fight to the right.” We talk stress, confidence, burnout, performance anxiety, and why aiming for a solid C game on bad days beats chasing perfection. This conversation reframes self-care as both personal discipline and a team sport—maintenance, not emergency repair.

3 Key Takeaways:

1. Train your mind like your body.
   Psychological skills (energy & stress management, reframing, confidence, focus) are the decisive edge—especially when you don’t have your A game.
2. Use the bridge + daily check-in.
   Rate 1–3 (surviving), 4–7 (coping), 8–10 (thriving). Ask: Where am I? Why? What’s one action to move right today? How can someone help? Consistency > perfection.
3. Self-care is a team sport.
   Don’t wait for the “check-engine” light. Normalize support and vulnerability (especially for men). Remember: 70% done well is winning—show up, then squeeze the juice from what you’ve got.

Links to learn more and contact Coach Andy Riise.

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If you’ve been struggling with emotional codependency or want to learn how to establish a healthy balance of independence and vulnerability in relationships, join Kathy on this transformative journey. Be sure to subscribe to My Self-Care Sht* and leave a review!

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Executive coach and fractional CHRO Lauren Lefkowitz gets real about how “fine” keeps high-achievers stuck—and what it actually takes to build a sustainable career and life. Lauren shares the jaw-dropping moment that forced her to stop people-pleasing (yes, it involved a Roomba and two broken shoulders), and how she rebuilt with boundaries, therapy, guided meditation, accountability, and celebration. We unpack codependency at work, the fear of being labeled “lazy,” and why saying no isn’t mean—it’s mature. You’ll learn Lauren’s simple Notice → Decide → Do framework, how to use the pause/breath before you act, and why the feelings wheel belongs in every leader’s toolkit. If you’ve ever said “it’s fine” while your body screams otherwise, this conversation is your loving wake-up call. (Grab Lauren’s free Fine Is A Trap inventory and connect with her—links in the show notes.)

3 Key Takeaways:

1. Notice → Decide → Do (with a Pause).
   Slow down first. Notice what you’re saying yes to, decide what truly serves you, then do—after a breath.
2. Boundaries aren’t lazy—they’re leadership.
   Redefine “selfish” as self-honoring. A clear no protects your health, work, and relationships—and you’re still worthy even if others don’t like it.
3. Support and celebration are self-care.
   Therapy, accountability partners, sleep, guided meditation, the feelings wheel—and yes, celebrating wins (even small ones) rewires “fine” into thriving.

LINK to all of Lauren's links

Support the show

If you’ve been struggling with emotional codependency or want to learn how to establish a healthy balance of independence and vulnerability in relationships, join Kathy on this transformative journey. Be sure to subscribe to My Self-Care Sht* and leave a review!

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What if your greatest fears could become the gateway to living your most authentic life? In this illuminating conversation with transformational success coach Heather Vickery, we explore the powerful intersection of human design and subconscious reprogramming—two complementary approaches that can help you truly know, like, and trust yourself.

Heather unpacks the fascinating world of human design, a scientific self-discovery system that reveals how you're uniquely designed to experience the world. Unlike personality tests that change over time, your human design remains constant, offering profound insights into your decision-making process, energy patterns, and life purpose. We explore the five human design types—Manifesters, Generators, Manifesting Generators, Projectors, and Reflectors—and how understanding your type can transform the way you approach everything from career choices to relationships.

The conversation takes a deeper turn as Heather explains how Neurolinguistic Programming (NLP) can help reprogram the 95% of your mind that operates subconsciously. Through techniques like timeline therapy and subliminal audios, you can make subtle yet powerful shifts that lead to remarkable transformation—often more quickly than you might expect. "Just because it took you a lifetime to get to a point where you want to make change does not mean it will take you a lifetime to change," Heather reminds us.

Whether you're struggling with codependency, seeking greater self-understanding, or simply curious about human design, this episode offers practical wisdom for your self-care journey. Pull your free human design chart at victoryandco.com and begin discovering who you truly are.

My Guest:

Heather Vickery, Transformational Success Coach

www.vickeryandco.com

Join Heather for Chicago's Premier Networking Event, emPower Breakfast, the 2nd Friday of every month.

JOIN Heather IN COSTA RICA, JANUARY 2026!

Unlock self-love and inner strength with The Spark Collective. Tap into on-demand resources and journal prompts—crafted for your busy life. Join now and start your transformation!

Live with Heather Vickery - Weekly Live Show on Thursdays @ 12pm Central

Podcasts: Was It Chance? | The Brave Files Podcast

Support the show

If you’ve been struggling with emotional codependency or want to learn how to establish a healthy balance of independence and vulnerability in relationships, join Kathy on this transformative journey. Be sure to subscribe to My Self-Care Sht* and leave a review!

Follow Kathy:

Website

LinkedIn

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Facebook

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X

Books on Amazon