A few years ago, I was standing at the Air Canada check-in counter at Pearson Airport, trying to figure out what I could possibly take out of my suitcase. I was heading to Mexico for Christmas, something my family had done pretty much every year since 2006, and my suitcase was overweight. I’d packed Christmas presents for my niece and nephew and because my mom lived in Mexico 6 months of the year, I was also bringing down a few things she just couldn’t easily get down there.

The Air Canada employee reasonably suggested I move some of my items from my suitcase into my carry-on, but there was a minor problem: my carry-on was already completely full. I had:

• my personal laptop

• my work laptop

• both power cables

• my work iPad

• my work phone

• my personal cell phone

There was quite literally nowhere for anything else to go.

And I remember standing there thinking, “Why did I even bring my work laptop?!?!?”

I’d probably only open it a couple of times while I was away, but maybe not even at all. Yet there I was, paying to bring things to Mexico in an overweight suitcase because my carry-on was full of work stuff I didn’t actually need. UGH.

The funny thing is, I wouldn’t have considered myself someone who “worked” through her vacations. I wasn’t taking Teams calls from the beach. I wasn’t disappearing into my hotel room for hours on end to work. I just checked my email in the morning while I drank my coffee. Mayyyyyyybe I’d respond to something quickly or I’d forward something to someone if they needed it. I was just making sure I wasn’t missing anything important. 30 minutes tops.

What was the harm?

At least that’s what I told myself.

I thought staying connected made vacations easier.

For most of my career, I barely took vacation. I’d have at least 3 weeks of PTO sitting in Workday unused at the end of the year and then I’d tack it on to the company shutdown at Christmas. I would head down to Mexico for as long as I possibly could, but completely disconnecting from work made me super anxious.

What if I missed something?

What if an opportunity came up?

What if someone needed something from me?

What if I came back to so much work that I immediately regretted taking time off?

Checking email made me feel like I had some control, and especially early on in my career, I think I believed it said something good about me…

that I was diligent, committed, dependable, the kind of employee who stayed on top of things, and, most of all, a go-getter!

Except, now looking back, I realize there is something fundamentally flawed in my reasoning. Nobody was asking me to do this. My companies gave me vacation time. We had a holiday shutdown. Nobody expected me to be in Mexico monitoring my inbox. That was an expectation that I had completely created for myself, and I think that’s part of what we miss when we talk about burnout.

Burnout is a systemic workplace issue, but it can also be an employee issue.

I don’t want to turn this into an argument that burnout is all in your head, because it is well known (and documented) that the structure of a workplace is the main driver of employee burnout.

Sometimes you’re exhausted because you’re doing too much. Your workload is unreasonable, your calendar is relentless, you haven’t given yourself meaningful time off in months, you are just carrying too much at work and too much at home and you genuinely need to do less.

But then there’s the other kind of workload that I don’t think we talk about nearly as much.

Because what happens when you reduce everything you’re doing and your brain keeps reminding you about everything you should be doing?

You take the Saturday off, but you spend the day thinking:

• I should work out.

• I should clean the house.

• I should answer that message.

• I should get ahead for the next week.

• I should finally deal with that thing I’ve been putting off.

• I shouldn’t waste the whole day.

Or, you take the vacation, you actually close your laptop and yet you’re lying by the pool spending half the afternoon wondering what’s happening in your inbox.

Technically, you’ve reduce the workload, so why don’t you feel rested???

I think it’s because most of us are carrying two workloads.

Workload #1: What you’re actually doing

This is the obvious one:

• meetings

• presentations

• deadlines

• projects

• managing people

• emails

• housework

• family responsibilities

• appointments

• exercise

• life admin

These are all of the things that genuinely require your time and energy. Sometimes this list is simply too long, and when that’s true, there’s no amount of reframing that’s going to create more hours in your day. Something in that workload actually has to change and the burnout relief comes from literally doing less.

But then there’s the second workload…

Workload #2: What you’re mentally demanding of yourself

This encompasses everything you think you should be doing:

• I should respond faster.

• I should be more prepared.

• I should take more initiative.

• I should be doing more for my team.

• I should be further ahead.

• I should be more organized.

• I should exercise more.

• I should use my time better.

• I shouldn’t need this must-rest.

• I should be able to handle this.

Now, on their own, none of these sounds particularly exhausting, and that’s the crrux of the problem:

• Being prepared sounds responsible.

• Being helpful sounds generous.

• Taking initiative sounds ambitious.

• Doing excellent work sounds like doing excellent work.

But when you put 50 or 60 of these expectations together, suddenly you’re looking at an impossible standard you’ve unconsciously been trying to meet every single day on top of your actual workload.

And here’s the thing, a task doesn’t have to be on your calendar or To Do list to exhaust you. You can:

• Take something off your calendar and continue carrying it around in your head.

• Decline the event and spend 3 hours feeling guilty about doing so.

• Decide not to work on Sunday and spend Sunday worrying about everything waiting for you on Monday.

• Take a vacation and spend the vacation making sure work doesn’t notice you’re gone.

The behavior stopped, but the pressure didn’t.

This is what’s particularly sneaky for high-achievers.

My guess is, a lot of these expectations probably helped you become successful. Amiright?

You were rewarded for going above and beyond. People praised you for being dependable. Your boss knew she could give you something, and you would get it done. You were prepared, responsible, responsive, helpful, and proactive. Your work was excellent.

Eventually, these things can stop feeling like choices and start feeling like requirements for just being a good employee.

When someone tells you to just do less, it isn’t always as simple as deleting three things from your calendar. You may also have to question some of the rules you’ve built around what it means to be good at what you do, and that’s the part that’s uncomfortable.

You might intellectually know that you deserve rest, but when you try to rest, all you can think is:

I’m being lazy

I’m wasting time

I’m falling behind

I should be doing something useful

And my personal favorite: “I should be better at resting”

Now you’ve somehow managed to turn rest into another thing you’re not doing well enough!?!?!

Try this: The Role vs. Pressure Audit

If any of this sounds familiar, I’m going to go against the grain and tell you the place to start is not by optimizing your calendar.

Where I want you to start is to figure out what you’re actually carrying.

Take out a blank page and answer this question:

What are all the things I think I should be doing at work?

I mean all of them. Don’t filter the list based on whether you’re actually doing it, or if someone asked you to, or if it’s reasonable, or if you’re good at it, or if you have time for it, or if it’s genuinely required.

The point of this exercise is not to decide what stays or what goes yet. We’re making the invisible workload visible.

To get you started, maybe your list includes:

• I should respond to messages quickly.

• I should reach out to colleagues more.

• I should speak up more in meetings.

• I should volunteer for more projects.

• I should take more initiative.

• I should arrive early.

• I should stay late when everyone else is working.

• I shouldn’t take a full lunch.

• I should be available when my boss needs me.

• I should make sure my team is okay.

• I should anticipate problems before they happen.

• I shouldn’t need help.

• I should always be prepared.

Keep going, and then look at what you’ve written and start separating it into two categories.

ROLE

What does your job actually require?

What are you employed to do?

What are your real responsibilities, deliverables and explicit expectations?

And then:

PRESSURE

What have you decided you also need to do in order to be excellent at your job?

This should be a very different list.

Now, to be clear, I’m not saying everything in the second category is bad. Maybe you genuinely want to do some of those things. Maybe some help you progress. Maybe some reflect the kind of leader or colleague you consciously choose to be.

The point isn’t to cross out every expectation you’ve created for yourself.

The point is to stop treating every expectation as an unquestionable obligation.

Because you can’t meaningfully reduce your workload until you can see the full workload you’re carrying. If you get halfway through this exercise and you think THIS IS EXHAUSTING, pay attention to that. The exhaustion is data.

My hope is, through doing this exercise, that your realization isn’t simply “I have too much to do” but that it’s “I’ve turned far more things into obligations than my job actually requires.”

Eventually, I stopped packing the laptop

In full transparency, there wasn’t one dramatic moment where I suddenly developed perfect boundaries and never thought about work on vacation again. Far from it.

It happened gradually.

After that specific trip to Mexico, I stopped bringing my work laptop, but I still brought my work phone and my work iPad. That felt safer.

Eventually, the work laptop stayed at home too and then I got to the point where I could go on vacation, completely disconnect, come home, and still not turn on my laptop or my work phone right away.

I would turn them on the morning I was ACTUALLY back at work.

Not the night before, so I could get ahead, not to just quickly see what I’d missed when I was back at work. So yes, there were still emails waiting, there was still work to do, and people still needed things while I was gone.

But what I was slowly showing my brain was that while I was off, nothing catastrophic happened. Other people handled things, and whatever was waiting for me could wait until I was being paid to deal with it again.

The biggest change for me wasn’t that I learned how to take a better vacation. It was that I stopped believing that being a good employee required me to remain mentally and emotionally available to work even when I wasn’t working.

Maybe you do need a vacation. (Honestly, if you’re anything like my clients, you probably do!)

If you close your laptop and your mind immediately starts cycling through everything you should be doing, everything you’re behind on, everything you could be doing better, everything you could be optimizing and everything a successful person like you is supposed to be able to handle, time off can only solve part of the problem.

Burnout isn’t only about what you’re doing; it’s also about everything you’re mentally carrying.

Before you spend your next vacation trying to become better at relaxing, I want you to ask yourself one question:

Which part of my workload belongs to my role and which parts are coming from rules I’ve created about what it means to be excellent at my role?

You might be surprised by how much you’ve been carrying, and unlike my work laptop, you don’t have to pack all of it.

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Why would you leave when everything is going so well?

That was the question I kept asking myself before I ended my 15-year career in the pharmaceutical industry, sold almost everything I owned, packed my life into seven suitcases and bought a one-way ticket to Dubai.

Because from the outside, things were going well.

I had a successful corporate career. I was making good money. I had spent years building a reputation and relationships in an industry I knew how to succeed in.

Outside of work, I had built a second career in fitness. I taught at a studio I loved, had a community that meant everything to me and was surrounded by people I genuinely didn’t want to leave.

I had a good life.

And that was what made leaving so hard to explain.

There was no dramatic moment where I woke up one morning, hated everything about my life and decided to burn it all down.

I just couldn’t stop wondering if the life I had worked so hard to build was still the life I wanted.

There was always a next thing

For most of my career, whenever that feeling showed up, I assumed it meant I needed something else within my career.

Maybe I needed a more challenging role.

Maybe I needed to move into Learning & Development.

Maybe I needed to become a sales leader.

Maybe I needed a different company.

Maybe the next achievement would be the one that made me feel like I’d finally arrived.

And to be fair, achievement had always worked for me.

I was the good student. I got the degrees. I built the career. I won the awards. I climbed the ladder.

So I kept doing what I knew how to do.

The problem was that the goalpost kept moving.

There was always one more thing I could achieve before I gave myself permission to seriously ask:

What do I actually want?

And that was a much scarier question.

Because what if I didn’t know?

What if wanting something different meant walking away from the income I’d worked so hard to earn?

What if I wasted 15 years of experience?

What would other people think?

And if I wasn’t the successful pharmaceutical leader I’d spent my adult life becoming, who was I?

It was much easier to choose the next logical step.

Until eventually, I didn’t.

From proving to choosing

Toward the end of my corporate career, I had one last thing I wanted to prove to myself.

I wanted to know that I could lead and succeed without sacrificing myself to do it.

At the end of that year, my team finished number one.

And instead of immediately wondering what came next, I realized something:

I didn’t need another title.

I didn’t need another promotion.

I didn’t need another achievement to prove that I was capable.

I’d spent 15 years doing that.

Maybe the next chapter wasn’t about proving anything.

Maybe it was about choosing.

So I started asking myself a different question:

If I stopped making decisions based on what made the most sense for my career, what would I actually want my life to look like?

Dubai had been sitting quietly on that list for years.

Previously, I’d imagined that maybe one day my corporate career would take me there.

This time, I stopped waiting for that to happen.

I had been teaching fitness alongside my corporate career for years, so I started looking at fitness opportunities in Dubai.

I found one.

I got an offer.

And I said yes.

A few months later, I got on the plane.

Not because I knew exactly how everything was going to work.

I didn’t.

And, spoiler alert, a lot of it didn’t work the way I thought it would.

But I’m learning that choosing your life isn’t about knowing exactly how the story ends before you’re willing to begin it.

Sometimes it’s just about being willing to pull the thread.

That’s what we’re doing here

In case we haven’t been properly introduced, I’m Samantha.

I’m a former pharmaceutical sales leader, a life coach for high-achieving mid-career women, a group fitness instructor with Barry’s and Echelon, a lover of lifting heavy, a podcast host and a Canadian living in Dubai.

And Make a Life, Not Just a Living is where I’m exploring what happens when the definition of success that got you here no longer fits the woman you’ve become.

We’ll talk about careers, identity, burnout, boredom, ambition, self-trust and the options that exist between staying miserable and blowing everything up you’ve worked hard to achieve.

I’m still figuring some of it out, too. Lots of it, if I’m being honest.

I’m a woman in progress.

My life isn’t the prescription.

But I do want it to be an example of what’s possible.

If you’ve found yourself quietly wondering Is this it?, I hope you subscribe and stay awhile.

And if you’re ready to explore what comes next with support, that’s the work I do with high-achieving mid-career women through private coaching.

You don’t need to know the answer yet.

You just need to be willing to pull the thread.

Subscribe now

• what it means to Jamie to "struggle strong" and the impetus for the movement she started

• how Jamie uses writing as both a creative and healing outlet

• her view on life as one long ongoing learning opportunity

• how looks can be deceiving and why it's important to her to share difficult and often hidden topics publicly

About Jamie Snow:

Jamie is a Personal Trainer by trade but likes to refer to herself as a Movement and Wellbeing Coach.

She believes that through intentional movement, breathing and self discovery work people can improve their overall quality of life. She came into her specific brand of practice from years of managing her own mental health journey as it coincided with the trial and error process that is being human, both inside and outside of the gym.

She is passionate about helping people help themselves through a lens of physical health and the never ending work that is personal development.

Jamie is a proud dog mom, a lover of wine and a (sunscreen wearing) sun worshipper.

Find Jamie on Social Media:

Instagram: https://www.instagram.com/jamiesnow/
 
Connect with me:

Let’s chat! If you’re curious about what it looks like to coach with me, book a 1:1 consult -https://calendly.com/s-ushedo/consult

I'd love to hear from you! Instagram is one of my favorite places to hang out, so be sure to join my community, send me a message, and tag me in your #WomanInProgress moments! https://www.instagram.com/ushedocoaching/

Become an insider by subscribing to the Monday Memo, my exclusive online community where I share inspiration, words of wisdom, and mindset tools to help you set the tone for your week. Join now! eepurl.com/hSlIVj

Haven’t left a review yet? Tell us what you think of Woman In Progress here: https://podcasts.apple.com/gb/podcast/woman-in-progress/id1611094438

• What perfectionism is and how it might be showing up in your life

• The ways we justify our perfectionist tendencies to ourselves

• Subtle (and not-so-subtle) ways your behavior is actually perfectionism

• Why perfectionism isn’t serving you, even though it can feel like something to be proud of

• The ways perfectionism has held me back in different areas of my life

• How having a different perspective of failure is a powerful tool in overcoming perfectionism

Connect with me:

Let’s chat! If you’re curious about what it looks like to coach with me, book a 1:1 consult -https://calendly.com/s-ushedo/consult

I'd love to hear from you! Instagram is one of my favorite places to hang out, so be sure to join my community, send me a message, and tag me in your #WomanInProgress moments! https://www.instagram.com/ushedocoaching/

Become an insider by subscribing to the Monday Memo, my exclusive online community where I share inspiration, words of wisdom, and mindset tools to help you set the tone for your week. Join now! eepurl.com/hSlIVj

Haven’t left a review yet? Tell us what you think of Woman In Progress here: https://podcasts.apple.com/gb/podcast/woman-in-progress/id1611094438

In this episode, you’ll learn:

• What people-pleasing is and how it might be showing up in your life

• The psychology behind why we people please and the feelings driving us to abandon ourselves

• Subtle (and not-so-subtle) ways your behavior is actually people-pleasing

• How to cut the cord of external validation and approve of yourself 

If you’re the kind of person who feels the pressure to keep others happy or maybe you find yourself seeking approval more often than necessary, this episode is especially for you.


Connect with me:

Let’s chat! If you’re curious about what it looks like to coach with me, book a 1:1 consult -https://calendly.com/s-ushedo/consult

I'd love to hear from you! Instagram is one of my favorite places to hang out, so be sure to join my community, send me a message, and tag me in your #WomanInProgress moments! https://www.instagram.com/ushedocoaching/

Become an insider by subscribing to the Monday Memo, my exclusive online community where I share inspiration, words of wisdom, and mindset tools to help you set the tone for your week. Join now! eepurl.com/hSlIVj

Haven’t left a review yet? Tell us what you think of Woman In Progress here: https://podcasts.apple.com/gb/podcast/woman-in-progress/id1611094438

Tune in to this week's episode to learn:

• Why 'together we go far' is more than a tagline 

• The genesis of "Hot People Eat Food" and why Kara thinks the movement took off the way it did

• The work Kara has done to be authentic and show up as her real self on social media

• How showing up as who you are is simply a muscle that needs to be flexed consistently

• Kara's perspective on what it means to add value 

About Kara Lennon:

Kara's got it big - big beats, big hair and big personality. She spends her days connecting with humans through movement, education, conversation, collaboration and music. Kara is the creator of Elevate By K - a mobility focused, functional movement and interval training experience set to dope beats. Elevate was created to condition your mindset, elevate you to a higher state and power your vibe. She holds a Bachelors Degree in Health and Exercise Science from the University of Massachusetts. She is also an ex-SoulCycle Instructor, CPT, CFSC, CES, Precision Nutrition Level 1, Pre/Post-Natal Certified, Holistic Health Coach In-Training and mindset coach. As a seasoned instructor and leader, she spends her days teaching others to be their best both on and off the bike. You'll usually find her post-workout, shirtless with an iced coffee, galavanting through the city of San Diego.

Join Elevate by K: https://karalennon.com/

Find Kara on Social Media:
Instagram: https://www.instagram.com/karalennon/
TikTok: https://www.tiktok.com/@karalennon

Connect with me:

Let’s chat! If you’re curious about what it looks like to coach with me, book a 1:1 consult -https://calendly.com/s-ushedo/consult

I'd love to hear from you! Instagram is one of my favorite places to hang out, so be sure to join my community, send me a message, and tag me in your #WomanInProgress moments! https://www.instagram.com/ushedocoaching/

Become an insider by subscribing to the Monday Memo, my exclusive online community where I share inspiration, words of wisdom, and mindset tools to help you set the tone for your week. Join now! eepurl.com/hSlIVj

Haven’t left a review yet? Tell us what you think of Woman In Progress here: https://podcasts.apple.com/gb/podcast/woman-in-progress/id1611094438

Tune in to this week's episode to learn:

• Kara’s New York Moment while training to become a SoulCycle instructor

• How “the Q” catalyzed the evolution of Kara’s career as a fitness professional and group fitness instructor

• What she learned about herself after working with a Life Coach

• The power of people and connection in helping Kara show up in the lowest points of her life

About Kara Lennon:

 Kara's got it big - big beats, big hair, and big personality. She spends her days connecting with humans through movement, education, conversation, collaboration, and music. Kara is the creator of Elevate By K - a mobility-focused, functional movement and interval training experience set to dope beats. Elevate was created to condition your mindset, elevate you to a higher state and power your vibe. She holds a Bachelors Degree in Health and Exercise Science from the University of Massachusetts. She is also an ex-SoulCycle Instructor, CPT, CFSC, CES, Precision Nutrition Level 1, Pre/Post-Natal Certified, Holistic Health Coach In-Training, and mindset coach. As a seasoned instructor and leader, she spends her days teaching others to be their best both on and off the bike. You'll usually find her post-workout, shirtless with an iced coffee, galavanting through the city of San Diego.

 
Join Elevate by K: https://karalennon.com/

Find Kara on Social Media:
Instagram: https://www.instagram.com/karalennon/
TikTok: https://www.tiktok.com/@karalennon

Connect with me:

Let’s chat! If you’re curious about what it looks like to coach with me, book a 1:1 consult -https://calendly.com/s-ushedo/consult

I'd love to hear from you! Instagram is one of my favorite places to hang out, so be sure to join my community, send me a message, and tag me in your #WomanInProgress moments! https://www.instagram.com/ushedocoaching/

Become an insider by subscribing to the Monday Memo, my exclusive online community where I share inspiration, words of wisdom, and mindset tools to help you set the tone for your week. Join now! eepurl.com/hSlIVj

Haven’t left a review yet? Tell us what you think of Woman In Progress here: https://podcasts.apple.com/gb/podcast/woman-in-progress/id1611094438

In this episode you'll learn:

• What Quiet Quitting is (and what it isn't) and where the term came from

• The 3 reasons I believe Quiet Quitting is problematic

• Why Quiet Quitting doesn't work for high-achievers

• The process for getting clear on what matters most without burning out

Connect with me:

Let’s chat! If you’re curious about what it looks like to coach with me, book a 1:1 consult -https://calendly.com/s-ushedo/consult

I'd love to hear from you! Instagram is one of my favorite places to hang out, so be sure to join my community, send me a message, and tag me in your #WomanInProgress moments! https://www.instagram.com/ushedocoaching/

Become an insider by subscribing to the Monday Memo, my exclusive online community where I share inspiration, words of wisdom, and mindset tools to help you set the tone for your week. Join now! eepurl.com/hSlIVj

Haven’t left a review yet? Tell us what you think of Woman In Progress here: https://podcasts.apple.com/gb/podcast/woman-in-progress/id1611094438

Tune in to this week's episode to learn:

• why boundaries are important in friendships and how they make your connection stronger

• what Tiana believes is the role of a friend and why healthy friendships are built on healthy expectations

• why she thinks many women struggle to make and/or keep friends in their 30s (and beyond)

• Tiana's take on the importance of platonic love and dating your friends

About Tiana Pollari:
Tiana is a Certified Mindset Coach with a background in holistic nutrition and movement who works with women who want to level up, step into their power, and live their f*ck yes life. 

Her signature programs are designed to provide her clients with a 360 approach in that they focus on helping you uncover what you truly desire and the self-limiting beliefs and blocks that may be holding you back from achieving your goals and dream life. They also specialize in the integration of optimizing your nutrition, lifestyle, and movement to balance your hormones, lose weight and increase your performance.

Work with Tiana: Absolute Alignment Program

Find Tiana on Instagram: @tianapollari

Connect with me:

Let’s chat! If you’re curious about what it looks like to coach with me, book a 1:1 consult -https://calendly.com/s-ushedo/consult

I'd love to hear from you! Instagram is one of my favorite places to hang out, so be sure to join my community, send me a message, and tag me in your #WomanInProgress moments! https://www.instagram.com/ushedocoaching/

Become an insider by subscribing to the Monday Memo, my exclusive online community where I share inspiration, words of wisdom, and mindset tools to help you set the tone for your week. Join now! eepurl.com/hSlIVj

Haven’t left a review yet? Tell us what you think of Woman In Progress here: https://podcasts.apple.com/gb/podcast/woman-in-progress/id1611094438

Tune into this episode to discover:

• The reason behind the decision to take a Summer Hiatus and why it was a difficult decision

• Why sometimes it’s important to hit your breaking point in order to create powerful change

• How I’m using the concept of “Big Rocks” to help me stay focused on the things that matter and focusing on small, Daily Wellbeing Commitments to make success inevitable

 Connect with me:

Let’s chat! If you’re curious about what it looks like to coach with me, book a 1:1 consult -https://calendly.com/s-ushedo/consult

I'd love to hear from you! Instagram is one of my favorite places to hang out, so be sure to join my community, send me a message, and tag me in your #WomanInProgress moments! https://www.instagram.com/ushedocoaching/

Become an insider by subscribing to the Monday Memo, my exclusive online community where I share inspiration, words of wisdom, and mindset tools to help you set the tone for your week. Join now! eepurl.com/hSlIVj

Haven’t left a review yet? Tell us what you think of Woman In Progress here: https://podcasts.apple.com/gb/podcast/woman-in-progress/id1611094438

But don’t worry, we’ll be back in September with lots of amazing content, guest interviews and solo episodes with yours truly for you to consume.

In the meantime, I want you to stay in touch!

Join my weekly newsletter, the Monday Memo where I share inspiration, motivation and mindset tools to help you set the tone for your week. It’s the best way to be the first to know about upcoming trainings, live coaching opportunities and other announcements that I only share via email. If you’re not on the list, sign up here  eepurl.com/hSlIVj

Beyond that, there are 20 episodes chock full of goodness for you to consume and apply during the show’s brief hiatus, and we’ll be back before you know it. I’ll see you in September, sweet friends!

Connect with me:

Let’s chat! If you’re curious about what it looks like to coach with me, book a 1:1 consult -https://calendly.com/s-ushedo/consult

I'd love to hear from you! Instagram is one of my favourite places to hang out, so be sure to join my community, send me a message and tag me in your #WomanInProgress moments! https://www.instagram.com/ushedocoaching/

Haven’t left a review yet? Tell us what you think of Woman In Progress here: https://podcasts.apple.com/gb/podcast/woman-in-progress/id1611094438

Join me on today’s episode as I share my thoughts on the value of a coach and why I think EVERYONE should work with a coach in some way, shape or form in their lifetime.

In this episode, you’ll learn:

• About a recent experience I had talking with a new coach I was curious about working with

• The top 10 reasons why I think coaching is so valuable

• Why I don’t think coaching is only for people who are struggling

• Why it’s so important to have someone in your life who sees you for who you most want to be and not just who you are now

Connect with me:

Let’s chat! If you’re curious about what it looks like to coach with me, book a 1:1 consult -https://calendly.com/s-ushedo/consult

I'd love to hear from you! Instagram is one of my favourite places to hang out, so be sure to join my community, send me a message and tag me in your #WomanInProgress moments! https://www.instagram.com/ushedocoaching/

Become an insider by subscribing to the Monday Memo, my exclusive online community where I share inspiration, words of wisdom and mindset tools to help you set the tone for your week. Join now! eepurl.com/hSlIVj

Haven’t left a review yet? Tell us what you think of Woman In Progress here: https://podcasts.apple.com/gb/podcast/woman-in-progress/id1611094438

In this episode, you’ll learn:

• What the Shame-Blame-Guilt Cycle is 

• Why it is often so difficult to get ourselves out of shaming and blaming when things go wrong

• How to escape the Shame-Blame-Guilt Cycle 

Connect with me:

Let’s chat! If you’re curious about what it looks like to coach with me, book a 1:1 consult -https://calendly.com/s-ushedo/consult

I'd love to hear from you! Instagram is one of my favourite places to hang out, so be sure to join my community, send me a message and tag me in your #WomanInProgress moments! https://www.instagram.com/ushedocoaching/

Become an insider by subscribing to the Monday Memo, my exclusive online community where I share inspiration, words of wisdom and mindset tools to help you set the tone for your week. Join now! eepurl.com/hSlIVj

Haven’t left a review yet? Tell us what you think of Woman In Progress here: https://podcasts.apple.com/gb/podcast/woman-in-progress/id1611094438

In this episode, you’ll learn:

• The difference between what you do and who you are.

• Why circumstances can’t dictate how you behave, react or respond

• The importance of figuring out who you want to be, regardless of what’s happening in the world

• Why you should be mind-focused and not just results-focused

Connect with me:

Let’s chat! If you’re curious about what it looks like to coach with me, book a 1:1 consult -https://calendly.com/s-ushedo/consult

I'd love to hear from you! Instagram is one of my favourite places to hang out, so be sure to join my community, send me a message and tag me in your #WomanInProgress moments! https://www.instagram.com/ushedocoaching/

Become an insider by subscribing to the Monday Memo, my exclusive online community where I share inspiration, words of wisdom and mindset tools to help you set the tone for your week. Join now! eepurl.com/hSlIVj

Haven’t left a review yet? Tell us what you think of Woman In Progress here: https://podcasts.apple.com/gb/podcast/woman-in-progress/id1611094438

In this episode, you’ll learn:

• Why conflict is not a problem

• The cost of avoiding engaging in difficult conversations

• The most common behaviours we demonstrate in the face of conflict (and why they don’t serve us)

• How to increase your conflict capacity

Connect with me:

Let’s chat! If you’re curious about what it looks like to coach with me, book a 1:1 consult -https://calendly.com/s-ushedo/consult

I'd love to hear from you! Instagram is one of my favourite places to hang out, so be sure to join my community, send me a message and tag me in your #WomanInProgress moments! https://www.instagram.com/ushedocoaching/

Become an insider by subscribing to the Monday Memo, my exclusive online community where I share inspiration, words of wisdom and mindset tools to help you set the tone for your week. Join now! eepurl.com/hSlIVj

Haven’t left a review yet? Tell us what you think of Woman In Progress here: https://podcasts.apple.com/gb/podcast/woman-in-progress/id1611094438

In this episode you’ll learn:

• Why you should drop the expectation for how your mother should be

• How to replace your disappointment and resentment with compassion and understanding

• The process for developing a genuine relationship with your mom

• The best way to satisfy your cravings for love, connection, support (and anything else you are hungry for)

Connect with me:

Let’s chat! If you’re curious about what it looks like to coach with me, book a 1:1 consult -https://calendly.com/s-ushedo/consult

I'd love to hear from you! Instagram is one of my favourite places to hang out, so be sure to join my community, send me a message and tag me in your #WomanInProgress moments! https://www.instagram.com/ushedocoaching/

Become an insider by subscribing to the Monday Memo, my exclusive online community where I share inspiration, words of wisdom and mindset tools to help you set the tone for your week. Join now! eepurl.com/hSlIVj

Haven’t left a review yet? Tell us what you think of Woman In Progress here: https://podcasts.apple.com/gb/podcast/woman-in-progress/id1611094438

In this episode, you will learn:

• The reason I don’t accept the response “I don’t know” when I’m coaching

• Why so many default to “I don’t know” as a response to a question

• The best way to know something and why no decision is right or wrong

• Why confusion is an indulgent emotion and how it’s holding you back

• 4 tips on how to overcome confusion

Connect with me:

Let’s chat! If you’re curious about what it looks like to coach with me, book a 1:1 consult -https://calendly.com/s-ushedo/consult

I'd love to hear from you! Instagram is one of my favourite places to hang out, so be sure to join my community, send me a message and tag me in your #WomanInProgress moments! https://www.instagram.com/ushedocoaching/

Become an insider by subscribing to the Monday Memo, my exclusive online community where I share inspiration, words of wisdom and mindset tools to help you set the tone for your week. Join now! eepurl.com/hSlIVj

Haven’t left a review yet? Tell us what you think of Woman In Progress here: https://podcasts.apple.com/gb/podcast/woman-in-progress/id1611094438

 If you answered YES to any of these questions, this show is for you. On today’s episode, we’re diving into a subject familiar to many women in progress: Procrastination!

In this episode, you’ll learn:

• Why so many of us indulge in procrastination

• The characteristics that make a task ‘procrastination-worthy’

• Why “I don’t feel like it” is not a good enough reason not to act

• The 5 emotions that stop people from taking action

• Tips and strategies for defeating procrastination and taking action today

Connect with me:

Let’s chat! If you’re curious about what it looks like to coach with me, book a 1:1 consult -https://calendly.com/s-ushedo/consult

I'd love to hear from you! Instagram is one of my favourite places to hang out, so be sure to join my community, send me a message and tag me in your #WomanInProgress moments! https://www.instagram.com/ushedocoaching/

Become an insider by subscribing to the Monday Memo, my exclusive online community where I share inspiration, words of wisdom and mindset tools to help you set the tone for your week. Join now! eepurl.com/hSlIVj

Haven’t left a review yet? Tell us what you think of Woman In Progress here: https://podcasts.apple.com/gb/podcast/woman-in-progress/id1611094438

In this episode, we discuss:

• The types of Imposter Syndrome and how they mainly present in accomplished, professional women

• How Imposter Syndrome manifests in individuals and the impact it has on metal health and career progression

• Similarities and differences between Imposter Syndrome in men vs women

• Why we aren’t fans of the adage “Fake it till you make it”

• A powerful and practical tool to help you take agency over your inner Imposter and move forward in spite of fear

More about Elisia:

Elisia Keown is an Executive Coach and Founder of Keown Coaching, LLC.

 After graduating from Florida State University, she held roles in management, talent acquisition, and human resources. 

After 20 years of leading a team and supporting other leaders as they navigated leadership for their own teams, she decided to start her own Executive Coaching business. 

 Now, her purpose is to create badass business leaders so they can positively impact thousands of people in the workplace.

 She has a blended family of 5 kids with her husband, Chris, and lives in Wesley Chapel, FL. 

 Elisia is one impressive human and I can’t wait for you all to meet her!

Connect with Elisia:

Elisia Keown Coaching Website

Keown Coaching LinkedIn 

Connect with me:

Let’s chat! If you’re curious about what it looks like to coach with me, book a 1:1 consult -https://calendly.com/s-ushedo/consult

I'd love to hear from you! Instagram is one of my favourite places to hang out, so be sure to join my community, send me a message and tag me in your #WomanInProgress moments! https://www.instagram.com/ushedocoaching/

Become an insider by subscribing to the Monday Memo, my exclusive online community where I share inspiration, words of wisdom and mindset tools to help you set the tone for your week. Join now! eepurl.com/hSlIVj

Haven’t left a review yet? Tell us what you think of Woman In Progress here: https://podcasts.apple.com/gb/podcast/woman-in-progress/id1611094438

You’re not alone, my friend. I’ve got a few of my own!

The truth is, we all have incredible, beautiful, extraordinary parts of ourselves AND we have parts of ourselves that are not so great. Could be better. Are less than ideal.

Welcome to the curse of being human!

In today’s episode, I share with you what is meant by the term “Shadow Self”, the parts of me I’m not particularly fond of and what I do about them. I offer you an approach I’d recommend when looking at these parts of yourself (especially if you’re someone who is more prone to denying them) and why I believe we can eliminate so much unnecessary suffering when we are willing to just acknowledge - rather than fight against - the aspects of ourselves that make us human. If you’re someone who is typically hard on yourself and is looking for a way to practice the skill of self-compassion, this episode is for you!

And remember, you are 100% worthy as you are, including the parts you don’t like.

In this episode, you’ll learn:

• What the “Shadow Self” is and why you need to embrace these parts of yourself

• The parts of myself I don’t like and why I needed to give myself permission to accept them

• The most effective way to change any behaviour you feel is less than you best version

• Why it isn’t necessary to try and like these parts of yourself

Connect with me:

Let’s chat! If you’re curious about what it looks like to coach with me, book a 1:1 consult -https://calendly.com/s-ushedo/consult

I'd love to hear from you! Instagram is one of my favourite places to hang out, so be sure to join my community, send me a message and tag me in your #WomanInProgress moments! https://www.instagram.com/ushedocoaching/

Become an insider by subscribing to the Monday Memo, my exclusive online community where I share inspiration, words of wisdom and mindset tools to help you set the tone for your week. Join now! eepurl.com/hSlIVj

Haven’t left a review yet? Tell us what you think of Woman In Progress here: https://podcasts.apple.com/gb/podcast/woman-in-progress/id1611094438