Make a Life, Not Just a Living: Podcast 🎙️

Struggling Strong with Jamie Snow

Samantha Ushedo — Wed, 26 Oct 2022 09:00:00 GMT

Today's special guest is the epitome of strength (inside and out) and one of the most beautiful movement practitioners I've ever seen. I met Jamie a number of years ago and was so inspired by her quiet courage, love of all things strength and fabulous hair.

Ever a student of life, Jamie has a thirst for learning and self-development that has seen her through the darkest, most challenging parts of her life. Her willingness to be vulnerable and lean into struggle is one of the reasons I've been so drawn to her and why I was so excited to have her on the podcast. I can't wait for you to meet and be inspired by her!

Tune in to this week's episode to learn:

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

Hustling for Worthiness: Perfectionism

Samantha Ushedo — Wed, 19 Oct 2022 09:00:00 GMT

If your answer to the common interview question “what’s your biggest weakness?” is some version of “I’m a bit of a perfectionist”, you’re in the right place. And don’t get me wrong; while a generous dose of healthy striving can improve the quality of your work, and life in general, there is a dark side to setting extremely high standards for yourself and those around you. In today’s episode, we’ll be deep diving into the second way we Women in Progress show up when we hustle for our worthiness: as perfectionists. So if you’re ready to tackle your relationship with perfectionism once and for all, be sure to hit play!

In this episode, you’ll learn:

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:

Hustling for Worthiness: People Pleasing

Samantha Ushedo — Wed, 12 Oct 2022 09:00:00 GMT

Do any of the following describe you? Feel buried under an endless To-Do list? Feel guilty saying no? Constantly worried about what others will think? If you said yes to any of these questions, you may be a people pleaser! The good news? You’re not alone and there’s a lot you can do to amend your approval seeking behaviours and validate yourself.

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:

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

Ep 26: Be Who You Are with Kara Lennon (Part 2)

Samantha Ushedo — Wed, 05 Oct 2022 09:00:00 GMT

Today’s special guest is a FORCE and someone we would all be lucky to have in our corner (or leading us through a fitness class). With her big hair and even bigger personality, Kara Lennon exudes confidence, says it like she means it, and isn’t afraid to show up unapologetically as exactly who she is. In Part 2 of this two-part episode, I sit down with Kara to talk about fitness, mental health, social media, and how she manages to rise above all the noise and stay true to herself no matter what.

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:

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

Be Who You Are with Kara Lennon (Part 1)

Samantha Ushedo — Wed, 28 Sep 2022 09:00:00 GMT

Today’s special guest is a FORCE and someone we would all be lucky to have in our corner (or leading us through a fitness class). With her big hair and even bigger personality, Kara Lennon exudes confidence, says it like she means it, and isn’t afraid to show up unapologetically as exactly who she is. In Part 1 of this two-part episode, I sit down with Kara to talk about fitness, mental health, social media, and how she manages to rise above all the noise and stay true to herself no matter what.

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:

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

Quiet Quitting

Samantha Ushedo — Wed, 21 Sep 2022 10:00:00 GMT

It all started with a Tik Tok and hundreds of millions of views later, it's a movement that's taken the corporate world by storm. Quiet Quitting, a workplace phenomenon centred around employees taking back control of their time and rejecting the idea of going above and beyond at work has become a rallying cry for burnt-out, stressed-out workers looking to draw firmer work-life boundaries after over 2 years of pandemic overtime. But is this really the solution to the problem of overwork or is it simply treating a symptom and not addressing the root cause of employee disengagement?

In today's episode, I explore the concept of Quiet Quitting and share my take on the movement and why I think it's really just a form of quitting on yourself.

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:

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

Date Your Friends with Tiana Pollari

Samantha Ushedo — Wed, 14 Sep 2022 09:00:00 GMT

If you are the average of the 5 people you spend the most time with, then I for one am so dang lucky to call my dear friend Tiana Pollari a friend. She has always been someone who I think has friendship on lock. Not only does she know how to be an amazing friend but she has cultivated a network of friends who you can just tell are the best kind of people. And I can't wait for you to hear our conversation about friendships!

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:

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

White Space and the Importance of Prioritizing Yourself

Samantha Ushedo — Wed, 07 Sep 2022 09:00:00 GMT

After a 7 week hiatus, the Woman In Progress podcast is officially back! It’s been a great summer and the opportunity to take some space, reflect and re-evaluate what was most important to me was the best gift I could have given myself. It was an opportunity to re-cement for me why I decided to go all in and start this podcast and gave me some major clarity on how I want to show up for myself in the short and long term.

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:

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

Summer Hiatus

Samantha Ushedo — Wed, 20 Jul 2022 11:00:00 GMT

Woman In Progress is going on a brief Summer Hiatus!

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:

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

The Value Of A Coach

Samantha Ushedo — Wed, 13 Jul 2022 09:00:00 GMT

Inspired by a recent and very experience I had with a coach, I found myself reflecting on why I love having a coach so much and why I believe it is the best way to grow and evolve as a Woman In Progress. I feel as though I only really scratched the surface here, but this list is definitely the top 10 reasons why I value coaching so highly in my own life.

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:

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

The Shame-Blame-Guilt Cycle

Samantha Ushedo — Wed, 06 Jul 2022 09:00:00 GMT

Today’s episode is a juicy one! I’m talking about a concept called the Shame-Blame-Guilt Cycle and sharing a situation I was in recently where I noticed I was stuck in this cycle. Based on the emotions in the name along, I bet you can guess that this is a state of being that feels awful and one you likely won’t want to stay in for long. If you’ve ever been faced with a situation where you made a mistake or something didn’t go as you’d planned and you fell ALL THE EMOTIONS, this episode is for you!

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:

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

Who are you BEING?

Samantha Ushedo — Wed, 29 Jun 2022 09:00:00 GMT

Do you ever feel like who you are and who you want to be aren’t quite in alignment? SAME. Lately, I’ve been noticing that there is a marked difference between how I am behaving and how I want to show up in certain situations in my life and I’m wanting to really bridge that gap and shift my way of being to one I can be proud of. If you’re in the midst of self-discovery (or re-discovery) and trying to figure out what your purpose is, I will invite you to take a small step back and first ask yourself, “Who am I BEING?”. The answer to that question, might just change your life…if you let it.

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:

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 Is Your Conflict Capacity?

Samantha Ushedo — Wed, 22 Jun 2022 09:00:00 GMT

I used to think conflict occurred as a result of some “difficult personalities” or specific situations…until I started working an office job. I quickly realized that conflict is all around us and that, if left unresolved, it can affect every single aspect of our lives, from our self-confidence to our physical and mental health. Learning to manage (not avoid) conflict in a healthy way is essential if you’re a human and in relationships with other humans (see what I did there?). So if you dread, avoid or find you have too much conflict in your life, this episode is for you.

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:

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

Mother Daughter Drama

Samantha Ushedo — Wed, 15 Jun 2022 09:00:00 GMT

Mother-Daughter relationships. OOOF! It’s a dynamic that is both beautiful and fraught with challenges. If you have a less than ideal relationship with your mother, know that you aren’t alone and that if you want to create a new relationship with her, it’s possible. And the best news? It doesn’t require her to change or for you to have a conversation with her to tell her what you’re doing. The power of thought work!

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:

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

I Don't Know

Samantha Ushedo — Wed, 08 Jun 2022 09:00:00 GMT

Here’s my take: confusion pretends to be useful. When you are stuck in confusion, you stay safe, you avoid risk and you prevent forward momentum. If you identify as someone who resorts to saying “I don’t know” often, this episode is for you!

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:

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

How To Beat Procrastination & Take Action

Samantha Ushedo — Wed, 01 Jun 2022 09:00:00 GMT

Do you put things off until the last minute? Are you a self-proclaimed “perfectionist”? Is doing the things you know you need to do “later” getting in the way of your ability to achieve your dreams?

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:

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

Overcoming Imposter Syndrome with Elisia Keown

Samantha Ushedo — Wed, 25 May 2022 09:00:00 GMT

When I polled my community on topics they’d like discussed on the podcast, Imposter Syndrome was the most highly requested topic, so when my coach, colleague and friend Elisia Keown, Executive Coach and Founder of Keown Coaching reached out to me to see if I’d be interested into having a conversation about the same topic, I jumped at the chance to interview her for the podcast.

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:

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

The Parts of You That You Don't Like

Samantha Ushedo — Wed, 18 May 2022 09:00:00 GMT

I’m just going to come right out and ask it: are there parts of yourself that you just don’t like?

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:

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

First Love Yourself

Samantha Ushedo — Wed, 11 May 2022 09:00:00 GMT

In this special #throwback episode, you'll hear me deliver a keynote talk I gave 7 years ago that chronicles the beginning of my journey as a Woman In Progress where I share the missing ingredient so many of us overlook on our journey of becoming.

The truth is: Self-love is a choice you make in every moment of every day for the rest of your life. Just like you would join a gym or hire a trainer to strengthen your physical muscles, you can exercise your self-love muscle in much the same way. And you do this through practice, commitment and consistency. When you become aware of the way you relate to yourself, learn to cultivate self-compassion and take action on doing the things that truly light you up inside, you are laying the foundation to develop a beautiful relationship with the most important person in your life... yourself.

Connect with me:

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

Invest In Yourself

Samantha Ushedo — Wed, 04 May 2022 09:00:00 GMT

It’s no secret that I’m a huge proponent of coaching and personal development. The growth and transformation I’ve experienced firsthand over the last 12 years has been nothing short of amazing. As a result, I feel it is my mission to be able to support other women in having those same transformations in any area of life through my work and my message.

But the truth is, levelling up your life does come at a cost. It will cost you time, money, and being willing to shed old belief systems and parts of yourself that no longer serve you.

In today’s episode, you’ll learn:

Why I aggressively invest in my own personal and professional development
My take on investing in coaching and why there is no thing as a “guarantee”
The importance of having your own back when you choose to invest in yourself
Why I believe people don’t want to invest in themselves
Why the worst thing to do is invest reluctantly and the metric I always use when making important decisions

Connect with me:

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/

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?month=2022-02

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