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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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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

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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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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

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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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In this episode, Kathy Love sits down with her dear friend, Courtney Turich, Global VP of Sales and Marketing for Cooler Heads, Shark Tank alum, and host of the Bold Moves, Confident Choices podcast. They discuss the power of embracing boldness, making confident choices, and the importance of being unapologetically yourself.

Courtney shares her personal journey of embracing authenticity, self-care, and stepping into her power, while offering insights into how anyone can embody their boldest, best self. Tune in for inspiration, vulnerability, and powerful reminders on the beauty of choice and personal growth.

Key Takeaways:

1. Embracing Boldness and Authenticity:
   Courtney and Kathy discuss how stepping into your authentic self is an evolution. By embracing boldness, individuals can find strength and confidence, even through challenges like imposter syndrome.
2. The Power of Vulnerability in Self-Care:
   Vulnerability is key to personal growth. Courtney emphasizes that showing up authentically, even without feeling your best, is a form of self-care that attracts the right energy and people into your life.
3. Choice as Empowerment:
   Boldness and confidence are choices we make every day. By reflecting on our past "bold moves," we can recognize the strength within us to make future decisions and embrace life's challenges with open arms.

Courtney Turich

Cooler Heads

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In this episode, Kathy Love sits down with Scott McGregor, publisher of Outlier Magazine, founder of The Outlier Project and Something New, and a four-time author. Together, they explore how building deep, meaningful relationships has shaped Scott's success and personal growth. Through their conversation, they highlight how relationship-building is a form of self-care, fostering both personal fulfillment and professional success. Tune in for insights into how cultivating genuine connections can elevate your life and business.

Show Notes:

• Scott McGregor shares his journey of building lasting relationships, from his early days of sending personalized notes to today’s global impact through the Outlier Project.
• The episode delves into how Scott's intentional approach to relationship-building has contributed to his entrepreneurial success and personal development.
• Kathy and Scott discuss the importance of surrounding yourself with people who elevate you, hold you accountable, and push you to reach new heights.
• Highlights include Scott’s perspective on how these relationships shape his business ventures and the Outlier Project community’s transformative impact.

Key Takeaways:

1. Intentional Relationship Building: Scott explains how being intentional about connecting with others has been a key factor in his personal and professional success.
2. Personalized Care: The power of thoughtful, personalized gestures to strengthen bonds and show people they are seen and valued.
3. The Ripple Effect: Surrounding yourself with high-caliber individuals elevates your standards and sparks ideas, creating a ripple effect that influences every aspect of your life and business.

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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In today’s episode, Kathy Love discusses a subtle but telling sign of codependency: the automatic negative thoughts that arise when others reach out to you. Kathy shares a few personal examples of how these split-second thoughts can reveal deeper patterns of insecurity and self-doubt. She also offers tips for recognizing these thoughts and shifting your perspective to break free from codependent behavior. Tune in for insights on how to catch yourself in the act of codependency and take control of your emotional response.

Show Notes:

• Kathy explores the automatic negative thoughts that can arise when someone reaches out to you, and how they may be tied to codependency.
• She shares personal stories of times when her first thoughts were assumptions based on fear of rejection, rather than reality.
• Kathy emphasizes how to spot these automatic thoughts and learn to laugh at them, reframe them, and heal the underlying codependent behaviors.
• The episode includes practical advice on improving emotional resilience and self-worth, particularly when dealing with work, friendships, and intimate relationships.

Key Points:

1. Recognizing the first thought: A codependent mindset often triggers negative assumptions about others' intentions (e.g., thinking you’re being fired or rejected without cause).
2. The healing process: Learn to spot these automatic thoughts, laugh at them, and reframe them quickly as part of the healing journey.
3. Building emotional resilience: Over time, developing a stronger sense of self allows you to stop overthinking and confidently trust your worth in all areas of life.

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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Trigger Warning: This episode may include discussions of emotional distress and suicidal ideation. If you’re in crisis, please reach out for support—call or text 988, the Suicide & Crisis Lifeline.

In this powerful solo episode, Kathy Love opens her journal from April 2016 and reads two deeply personal entries—one written on a day filled with pain and fear, and the next on a day filled with questions and hope. She reflects on how even in her darkest moments, she was planting the seeds for healing. If you’ve ever felt overwhelmed by stress or unsure of your path, this episode offers comfort, reflection, and a reminder that healing often begins before we realize it.

Show Notes:

• Kathy shares journal entries from April 2016, a particularly painful and uncertain time in her life.
• She reflects on the emotional toll of chronic stress and the quiet strength behind asking the right questions.
• This episode introduces a new theme for the podcast: revisiting past writing to witness growth and healing over time.
• Kathy invites listeners to recognize their own glimmers of joy and stay connected to what truly brings them peace.

3 Key Takeaways:

1. Your Past Self Was Already Seeking Healing: Even in the hardest moments, you may have already been asking the right questions or holding on to what brings you joy—your healing started there.
2. The Questions Matter More Than the Answers: Growth doesn’t always begin with solutions. It begins with asking better questions, ones that guide you back to yourself.
3. Healing Takes Time—but It’s Happening: The transformation may be slow, but your awareness, your effort, and your desire to live more fully are the evidence that you’re on the right path.

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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In this episode, Kathy Love is joined by Jennifer Chapman, Founder of Just Commit Coaching, Coach, Speaker, Stroke Survivor who helps high-performing leaders break free from their limitations and lead from within. With a powerful personal story and a heart for helping others navigate change, Jennifer shares her insights on the power of adaptability. As someone who has faced major life changes, including surviving a stroke, Jennifer explains how adaptability can be cultivated and how it serves as a foundational element in building resilience and self-trust. Whether you're going through a personal transformation or simply looking for ways to thrive through life's inevitable changes, this conversation will leave you feeling inspired and empowered.

Key Takeaways:

1. Adaptability Can Be Learned: Jennifer shares how adaptability isn’t just something you’re born with—it can be developed by being open to change and willing to let go of what no longer serves you.
2. The Power of Self-Trust: Jennifer emphasizes the importance of building trust with yourself, especially during times of transition. Cultivating this internal trust helps you adapt more easily to life's challenges.
3. Embrace the Resistance: Resistance often stems from fear, but as Jennifer explains, facing and questioning that resistance is a crucial step in building adaptability. By embracing change rather than fighting it, you can move through life with greater ease and clarity.

Topics Discussed:

• Jennifer’s personal journey from stroke survivor to thriving leader
• How adaptability differs from resilience and why it’s an essential life skill
• Building trust with yourself during times of change
• Overcoming internal resistance and learning to embrace change
• The importance of self-awareness and self-care in building adaptability
• How letting go of old identities and roles can create space for new growth

Resources Mentioned:

• Jennifer's Website: Just Commit Coaching
• Jennifer's Community Newsletter: Subscribe for journal prompts, self-growth tips, and valuable coaching insights
• Jennifer's LinkedIn: Follow her for weekly "Friday Celebrations" and motivational posts

Quotes:

• "Adaptability is one of the most underrated forms of self-care."
• "The more you fight change, the harder it becomes. Leaning into adaptability feels empowering."
• "You can only build trust with yourself when you stop looking for it externally."

Thank you for listening to today’s episode! If you enjoyed this conversation, please subscribe, rate, and leave a review. Your feedback helps us inspire more people to lead with adaptability, resilience, and self-trust.

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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