the SHOW UP society podcast

this is one of my daily episodes as part of my 30 day project.

in these episodes, i won't have an intro or outro, because it's easier not to. 

i invite you to make your tasks and projects easier, too. 

text me with comments on this episode!

i can help you feel better and get more done in 6 months. i'll help you figure out a meaningful goal, we'll create an action plan and i'll help you get unstuck all along the way. you don't have to go it alone, an...

bonus episode. this does not count as one of the 30 days of podcasts. 

i'm inviting you to join my accountability club. 

here's why you might want to join:

i'd love for you to join us - sign up before ja...

244. today's episode of the show up society podcast kicks off a 30-day project. i'm going to release a short episode every day for 30 days. 

i actually did this to some success and failure back in spring/summer of 2025, but i'm trying it again. 

in this episode, i talk about:

243. in this episode, i share some of my favorite methods of record-keeping and talk about why they are so important. 

using tools such as journals, videos, planners, apps, running logs, or sketchbooks, can help you relive joy, navigate lows, and measure your progress. they can also help you spot trends so you can plan your life accordingly.

some of the record-keeping tools i mentioned in this episode:

five year journal - https://unboundplanner.com/products/five-year-journal

one second everyday app - https://1se.co/ 

golden coil planner - ht...

242. forget rage baiting and doom scrolling. how about choosing joy and spreading cheer instead?

in this episode, i talk about how a night of dancing at a muslim wedding reminded me how good it feels to be immersed in joy and cheer. 

i also talk about:

📣 actively seeking joy

📣 how collective cheering allows people to be fully themselves

📣 compliments serve as community glue and morale boosters 

📣 importance of swapping doomscrolling for small, helpful actions 

📣 spreading cheer only takes a moment, but can have lasting effects

<...

241. ever have so many ideas, your brain gets overwhelmed and you don't know where to start? in this episode, i share a simple way to turn idea overload into focused progress without shaming your creative brain. 

i talk about:

• reframing idea overflow as a strength
• using a parking lot to capture ideas
• aligning choices with one clear goal
• the soccer ball analogy for focus
• filters to pick your next project
• leveraging quick wins and momentum
• capacity checks for time and energy
• figuring out the right choice by taking action
• givi...

240. in today's episode, i talk about how to handle disappointment so you can get going again. 

i also give a few highs and lows from the bennett household over the past week. 

text me with comments on this episode!

i can help you feel better and get more done in 6 months. i'll help you figure out a meaningful goal, we'll create an action plan and i'll help you get unstuck all along the way. you don't have to go it alone, and you don't have to burn yourself out!

...

239. clients commonly ask me how to get started when they feel stuck or lack momentum on a project. so today, i'm sharing 5 easy steps to help you just get started. 

i also give you an update on our cross-country drive and i share how we are making thanksgiving easier on ourselves. 

this episode talks about:

238. i'm in the midst of a cross-country drive and even though i've been in the car for 15ish hours a day with my husband and two dogs, i've found some beautiful and profound pockets of peace.

because of that peace, i was able to map out my entire business plan for 2026 with lots of energy and fun.

listen to the episode to hear about some of the incredible things i've seen on this trip as well as encouragement to find your own pockets of peace.

text me with comments on this...

237. in this episode, i share my experience with getting a master’s at 50, why credentials mattered after years of coaching, and how to balance B-plus work with perfectionism. 

i also remind you that it is not too late to go after that goal you've been keeping hidden.

listen to this episode to hear about:

236. hello again! in this episode, i give you a very brief update on what's been going on over here: open nesting, turning 50(!), and earning a master’s degree. and now i'm back - rebuilding this podcast without a perfect plan. 

some other topics i touch on lightly in this episode:

• reframing empty nest to open nest
• midlife, perimenopause, and body image issues
• saying no to protect my energy
• deepening my 1:1 coaching 
• earning a master’s degree in sport and performance psychology
• action breeds clarity
• starting with what you know beats overwhelm
...

i'm making a pretttty big (and sorta scary) change to the show up society podcast. 

i'm shifting over to a private daily podcast called "SHOW UP daily" that will deliver bite-sized coaching in your pocket every day for a year. 

this change allows me to share more concentrated, powerful coaching tips that you can take on the go (each episode will be under 7 minutes).

starting april 1, i will post every day inside the SHOW UP daily podcast(hence the name 😉). i'll do this for a year!

i will cover mindset, productivity, relat...

234. if you've ever wondered what life and business coaching is and what it would be like to work with a coach, this episode is for you. 

first i discuss the important difference between coaching and therapy. 

then i talk about who i typically work with and the many benefits of working with a coach. 

i share some striking before and afters and some big wins my clients have created. 

if you are a high-achiever who's spent years pleasing others to the point of burnout, please listen to this episode. i've...

233. what happens when you mix a lawyer, an artist, an event planner, a product-based business owner and a running coach?

you get me! 

i'm a life and career coach with a fun and diverse toolkit for helping clients transform their lives. 

in this personal episode, i share my multifaceted journey from uncertain college graduate to confident coach.

i share insight and funny stories from running track at UNC and studying journalism, to attending law school while having my first child, to launching multiple businesses including a craft company, running camps, and a...

232. i didn't want to do much of anything this week because i've been feeling so heavy, discouraged, and outraged by our government.

but after conversations with my coach and my husband, i picked myself up and recorded this podcast episode just for you. i thought this pep talk might be helpful to you like it has been to me.

i was a wee bit nervous for about half a second about posting this, but i'm effing over it and i want everyone to know where i stand. i stand on the side of humanity and...

231. i'm sharing with you my greatest hits of questions you can ask yourself. 

these questions will help you feel better, be more productive, bring clarity, help you overcome procrastination, and more.

enjoy!

text me with comments on this episode!

i can help you feel better and get more done in 6 months. i'll help you figure out a meaningful goal, we'll create an action plan and i'll help you get unstuck all along the way. you don't have to go it alone, and you don't have to burn yourself out!

i...

230. if you've ever felt overlooked, invisible, underappreciated or not chosen, this episode is for you. 

I share with you several times when I felt unseen or misunderstood.  then i realized i may have something to do with it. 

which is great news actually, because it means there just might be something i can do about it. 

another episode you might be interested in: 222 - remember who the eff you are

text me with comments on this episode!

i can help you feel better and...

229. we all have had a time when we had plans to do a task, but we did something else instead. most of us choose to handle it with lots of negative self-talk. like, "you never follow through" or "why do you always get so distracted?!"

i offer you a different choice in this episode. 

i give you a template to help you own your choices and have your own back. this option feels so much better (and more empowering!) AND it helps you get back on task quicker. 

here's the template: "i didn't ____________________ be...

228. you know that big ol' to-do list you have? and every item on it seems really important and you have a hard time deciding which one(s) to work on first?

i can help you. 

I'm giving you a quick 8-step process for deciding what to work on now so you can get into action.

you'll gain clarity, build decision-making skills, have more energy, and get more done. 

you may also be interested in the show up society podcast episode 219 - triple stack back into action.

have you signed up...

227. in this week's episode, I talk about how our negative thoughts are like junk mail and i give you some useful tips for handling the negative self-talk.

i also about how to handle days where you just feel overwhelmingly sad or anxious and can’t seem to get anything done (especially after an election or upsetting things in the news)

listen wherever you get your podcasts or link in my bio.

want to sign up for the best runner ever group coaching program? go to showupsociety.com/brewe

p.s. if yo...

226. would i even be me if I wasn't talking about my goals for the year? 

even if you don't give a poop about my goals, I give a lot of super useful tips for goal setting and goal getting, so this episode is worth a listen. 

mentioned in this episode:
oura ring
glucose revolution 

text me with comments on this episode!

i can help you feel better and get more done in 6 months. i'll help you figure out a meaningful goal, we'll create an action plan and i'll help you...

225. on this episode, i'm offering you a suggestion that might not sound like a good idea to you. but hear me out.

think about holding on to those rejection letters or those racing bibs from "bad" races.

there are a lot of arguments in favor of acknowledging the tough times, most importantly that it reminds you of your whole human story and that you are one tough cookie.

take a listen to this episode and let me know what you think.

mentioned in this episode:
journal from unbound planner
...

224. listen to this episode to find out the one question i asked myself that brought me back to feeling energized and alive.

in 2024, i felt small, lost, heavy, tired and supremely un-fun. 

then i asked myself one really important question. 

asking and answering that question has me feeling energetic, fun, excited and focused on 2025. 

 

text me with comments on this episode!

i can help you feel better and get more done in 6 months. i'll help you figure out a meaningful goal, we'll create an action plan and i'll...

223. i am so excited to have special guest melissa weller on the podcast today! not only is she my client whom i love working with, but she is also a james beard award-nominated baker and author of two cookbooks: a good bake and very good bread. 

we talk about:

222. i'm sharing an exercise for you so you don't keep yourself small. this will help you own your greatness so you show up more powerfully.
 
you may want to listen to this one twice, once with a pen and paper to write down the exercise.

you'll end up with a lonnnnng scroll of your accomplishments, decisions, skills, relationships. you can these use this to boost yourself up before big meetings, negotiations, pitches and more.

also mentioned:
send me your questions so i can answer them on my blog.  

text me wi...

221. friend! if you've fallen off track on a project or your goals or are just feeling behind...
this episode is just for you.

it's a 6-minute pep talk. (and it's one i needed to hear myself.)

want some free life coaching? ask me a question here and i'll answer it on my blog (or maybe a future episode of the podcast) 

text me with comments on this episode!

i can help you feel better and get more done in 6 months. i'll help you figure out a meaningful goal, we'll create a...

220. this one is for the business owners and people wanting to grow their audience. 

i'm sharing a very simple hack that will help you connect with your audience, create impactful products and services, improve your marketing, spread goodwill, and help people. 

i also issue a very important challenge for you to find some "me time". 

let me know if you implement the tips i offer you in this episode. i can't wait to see your audience and business grow!

text me with comments on this episode!

i can...

219. if you've gotten a bit derailed due to life, and want to get back on track toward your goals, this episode is for you. 

if you've fallen off task period of time and are feeling inspired to get back in action but don't know where to start, this episode is for you. 

i am giving you my super simple and very fun triple stack action plan. you're gonna want to listen to this episode with a pen and paper so you can do the exercise. 

i actually can't believe i'm giving thi...

218. have you ever been hesitant to set a goal and go after it because it might not work out and you don't want to waste time, energy or money?  

or maybe you don't want to go for a goal and have people see you fail?

if those sound familiar, please listen to this episode. 

think of this episode as my rallying cry for you to be audacious and start showing up for yourself. you won't regret it. 

text me with comments on this episode!

i can hel...

217. ever feel scared to email someone or set up an appointment or ask for a favor because you don't want to impose on someone?

ever think someone is too busy to ask them for something?

maybe you're a people pleaser and hate saying no to people's requests. 

if any of those are you, this episode is for you. 

listen to the episode to find ways to make it easier on yourself to ask others for things. 

also, hear my thoughts on procrastination.

text me with comments on thi...

216. Do you ever have that negative voice in your head or crippling self-doubt?

me too! and so does basically every single other human on the planet! 

but here's the good news, you can still totally function and create great things in your life. 

in this episode, i'm giving you my 6-step process for handling negative self -talk so it doesn't keep you from accomplishing big things ever again. 

i also give you an update on the bennett family and i talk about my wardrobe dreams (what i say may surprise you). Duration: 00:24:53

214. will you take me on a possibility walk (or run) with you?

a possibility walk is where you open your mind to possibilities and solutions and come back feeling like anything is possible. i do them every few weeks. 

on this episode, i give you some prompts to engage your mind so we can go on a possibility walk together.

this is the version WITH MUSIC between prompts. you might prefer the version without music which is also available. 

let me know what comes up for you!

te...

215. will you take me on a possibility walk (or run) with you?

a possibility walk is where you open your mind to possibilities and solutions and come back feeling like anything is possible. i do them every few weeks. 

on this episode, i give you some prompts to engage your mind so we can go on a possibility walk together.

this is the version WITHOUT MUSIC between prompts. you might prefer the version with music which is also available. 

let me know what comes up for you!

text me wi...

213.  on today's episode, i have special guest eric mill, co-founder of Relatable - the go-to source for relational intelligence. 

eric has a successful practice as a marriage and family therapist and is a relationship expert. i've had the pleasure of getting to know him over the past few years in my group coaching programs and beyond.

we talk about:

212.  ever struggled with making a decision that felt sad but right at the same time? 

ever had a hard time making a decision that is right for you, but other people would be disappointed about?

same, friend. and i talk about it on this podcast episode.

i'm talking about:

i also t...

211.  on today's episode, i'm talking with former client kristen neilson about how she went from being really crummy to herself (in her words), to being kind and caring. 

she shares how she fights through the thoughts of what she should be doing and instead focuses on what she wants to do.

we discuss 2 questions to live by, her most peaceful year, and how to build self-trust while making progress on big goals.

other episodes we mentioned in this episode:
177: one rock at a time
176: the did-it list

more kristen: Duration: 00:38:45

210. i'm sharing something scary i'm doing in my business and the reasons why i'm doing it.

i also invite you to join me in my new online membership (THE SHOW UP SOCIETY 2) so you can build your confidence in yourself, your work, and how you show up in the world. 

it might get uncomfortable, but you'll be supported by me and a fun community of people doing uncomfortable things. this is how you grow and create the life you want to be living. this is how success happens.

click here to join the w...

209. i didn't plan on taking 2 weeks off my podcast and i missed you! 

i'm filling you in on what's been going on around here since the last episode, and i'm getting a little vulnerable with you. 

i'm talking perimenopause, empty nesting, capacity to feel joy, photo shoots, hair color gone wrong, body changes, being present, the ups and downs of life, hormone replacement therapy, stress around birthdays and crying in times square. 

i hope you enjoy seeing you are not alone!

other episodes mentioned in this episode:
episode 11 - when i d...

208. i'm sharing a sneaky little thing that might be getting in the way of you taking action and achieving success.

it hides right behind achieving success. we all think we want success, right? but sometimes we are afraid we aren't ready for it.  we think we aren't ready to handle what success entails.

if you are scared of success, you aren't going to push yourself to achieve it. (why push yourself to do something that feels scary?)

so i give you some tips for overcoming this fear so it won't stand in the w...

207. if you are a highly driven person like my clients and me, i'm sure there are times when you feel behind. you aren't making the progress on your goal or project that you want to be making. or maybe you aren't able to get yourself to show up for it at all.

so you trash talk yourself for being behind. and it doesn't feel good to trash talk yourself, so you don't feel motivated to work on the project, so you get even more behind.  it's a cycle that can be hard to break out of. 
Duration: 00:21:41

206. today I'm sharing tips from real-life people in my online community, the SHOW UP SOCIETY.  these are the tips they told me are helping them accomplish all the tasks on their list for this month.

i think you'll find these 9 tips doable and useful so you can start crossing off all those items on your to-do list.

click here to read more about the  #1 productivity hack i mentioned in the episode

text me with comments on this episode!

i can help you feel better and get more done in 6 mo...

205. this episode is released on valentine's day, so what better thing to talk about than love. self-love to be exact. 

i'm sharing 5 ways to show self love. (i'm actually sharing 6 because i love you so much i had to include a bonus tip)

let me know which of these you'll do today! 

text me with comments on this episode!

i can help you feel better and get more done in 6 months. i'll help you figure out a meaningful goal, we'll create an action plan and i'll help you get unstuck all al...

204. today i'm chatting with special guest, and former client, hanna kruse. 

hanna tells the story of how she went from feeling emotionally numb and no longer trusting herself after leaving a long-term relationship to having full trust in herself. with this rebuilt trust, she knows what she wants and she makes big moves to make it happen. 

we talk about everything from body + fitness, showing up at work during stressful times, moving to another country, furnishing her home with things she loves, and dating and relationships.

we cover a LOT of ground! you're go...

203. i'm sharing with you a 3 star review someone recently gave my podcast. the old me would have been so upset at not getting a perfect 5 stars.  but not me now!

i talk about how i feel about getting negative feedback and what i do about it.

i also talk about how to make more sales without feeling salesy or slimy. (it's one of my favorite things to help my creative business-owning clients do)

if you want to make more money from selling your products or services, or you want o raise money for f...

202.  can you relate to this?  i signed up for a personal trainer and it still took me about 2 months to go to the gym.  i was scared of so many things. 

so i did what i tell my clients to do. i found the tiniest, safest, most doable step and i did that. it broke the seal and i was able to get my buns into the gym. and now i even hunt down new gyms when i'm traveling!

i give you several other examples of people making their goals happen by breaking down the fear...

201.   on this episode, I'm coming to you from a cozy cabin at the Oregon coast, where I'm spending five days focusing on work goals and content creation. 

i'm talking about three reasons it's so important to take time for ourselves, guilt-free!

i hope this episode will inspire you to take some guilt-free time for yourself. 

I believe it's crucial to have uninterrupted time to create and reflect, especially after busy periods with family.

In this episode, I dive into why it's essential to fill your cup, not just so you can pou...

200. it's the 200th episode of this podcast!  thank you for being a part of it!

in a recent survey, i asked what you wanted to hear about on this episode.  one of the things you asked for is my story. how i got to be where i am today.

so i'm giving you a walkthrough of the different businesses i've had and the hundreds (thousands?) of times i've put myself out there in the face of rejection.

which leads me to talk about what i consider the biggest factor in determining whether or no...

199. today i'm speaking with coach chris bennett, nike running's global head coach (and also my husband).

we are sharing with you our 2024 goals, and some of them feel pretty scary to us.
we also talk about how we choose our goals based on feelings, handling rude people online, and how we are going to add fun and purpose into our lives.

i hope this episode will inspire the way you think about goals for yourself.

connect with coach chris bennett on instagram.
connect with coach chris bennett on substack
coach...

198. i'm talking my connection to a cadaver  (ouch!), and talking about the importance of reflecting back on 2023 before you look ahead to 2024.

changes are coming in the show up society membership. i'm going to be opening the doors intermittently. doors close january 7 until april.
 
in january, i'm offering a program that will help you love and have fun in your body. it's called dare to show up for your body. i'll give you a TINY (less than 5 minute) dare to do each day that will impact you. you can choose to do it or...

197.  in this episode, i take you on a behind-the-scenes tour of my monthly tracking process.

the categories i've been tracking in 2023 are:

i talk about the importance of tracking progress and celebrating wins, and how it doesn't take nearly as long as you might think.  there is also a VERY STRONG correlation between what i'm tracking and where i'm seeing improvements.

i also encourage you to seek help and support, as it...

196. i'm sharing some cool observations from my five year journal which leads me to announce some exciting things on the horizon for me in my personal life and also in my coaching business.  (hint: i think you're going to be really excited about some of these!)

links mentioned:
five year journal

text me with comments on this episode!

i can help you feel better and get more done in 6 months. i'll help you figure out a meaningful goal, we'll create an action plan and i'll help you get unstuck all a...

195. on today's episode, i talk with marcy brown, a former 1:1 client and member of my group coaching programs. 

we talk about some incredible transformations marcy has made in her life from releasing perfectionism to gaining confidence in herself.

we also talk about getting out of routines, embracing the unknown, and some powerful tools that marcy still uses. 

marcy and her story will inspire you to become less of a creature of habit so you can make positive changes in your life.

text me with comments on this episode!

...

194. yo. life is hard. it's a tough time. so i have a love note pep talk for you. 

i mean every single word of it. 

text me with comments on this episode!

i can help you feel better and get more done in 6 months. i'll help you figure out a meaningful goal, we'll create an action plan and i'll help you get unstuck all along the way. you don't have to go it alone, and you don't have to burn yourself out!

if you loved what i talked ab...

193. 
if you've ever seen the results someone else is getting and you've felt  sad, listen to this episode. 

if you've ever felt like you are in a less prestigious place than others, listen to this episode. 

this has happened to me and i have some tips that will help you feel better about the choices you've made. 

text me with comments on this episode!

i can help you feel better and get more done in 6 months. i'll help you figure out a meaningful goal, we'll create an action plan and i'll...

192.  ever had a goal or project where you worked and worked and worked on it but you didn't make any progress? 
you might not be taking the right actions. 

i share a story about me and the gym that is a perfect example of this. 

text me with comments on this episode!

i can help you feel better and get more done in 6 months. i'll help you figure out a meaningful goal, we'll create an action plan and i'll help you get unstuck all along the way. you don't have to go it a...

191. i'm sharing the story of what i did to change my money mindset,  pay off debt, and make more money. it was way more simple than you may think. 

this is NOT financial advice. this is just a human sharing her story about what worked for her in hopes that it may help you. but please don't just blindly do what i did. 

text me with comments on this episode!

i can help you feel better and get more done in 6 months. i'll help you figure out a meaningful goal, we...

190.  ever get upset that someone isn't giving you what you want (or need)?  but did you actually, specifically, ask them for it?

so many humans get upset when other people aren't giving us what we want or need, but we actually aren't asking them for it. we are just assuming they should know.

start asking specifically for what you want, and i bet you get a whole lot more of that!

text me with comments on this episode!

i can help you feel better and get more done in...

189.  i'm so excited to be talking with 2 members of the dare to show up program i hosted last may. in the dare to show up program, i gave participants a dare a day and we talked about it on weekly live calls.

in today's episode, which is part 2 of 2, two of the participants share their most daring moments and favorite dares from the program.

they share what they are daring to work on next.

and they talk about the helpfulness of a supportive community.

don't miss part one (episode 188)!

t...

188. i'm so excited to be talking with 4 members of the dare to show up program i hosted last may.  in the dare to show up program, i gave participants a dare a day and we talked about it on weekly live calls.

in today's episode, which is part 1 of 2, four of the participants share their most daring moments and favorite dares from the program. they share what they are daring to work on next. and they talk about the helpfulness of a supportive community.

tune in next week for part 2!

today's guests:
k...

187. i'm back! 

i have a tip for what to do when you need a break from alllll the things.

and i also have a fun game recommendation (that also has a life lesson)

the game is called connections and you can find it on the NY times games app or here --> https://www.nytimes.com/games/connections 

text me with comments on this episode!

i can help you feel better and get more done in 6 months. i'll help you figure out a meaningful goal, we'll create an action pl...

186.  i'm emotional, friends. and i'm sharing it with you. 

i'm getting vulnerable and real and sharing all the feels with you. 
let's be human together. 

text me with comments on this episode!

i can help you feel better and get more done in 6 months. i'll help you figure out a meaningful goal, we'll create an action plan and i'll help you get unstuck all along the way. you don't have to go it alone, and you don't have to burn yourself out!

if you loved what i talked abou...

185. friends, i was having a grouchy day when i recorded this episode. (i didn't even want to record it at first)

i'm sharing why i feel grouchy, what i did in spite of the grouchiness, and what you can do when someone tells you they are having a not happy day. 

i also talk about taylor swift and my upcoming show up society community. 

text me with comments on this episode!

i can help you feel better and get more done in 6 months. i'll help you figure out a...

184. do you have people in your life who cause you so much angst? 
do you get frustrated at the way they do (or don't do) things?

i can help you. i have a tip to reduce your angst. 

hint: let them be them, let you be you. 

text me with comments on this episode!

i can help you feel better and get more done in 6 months. i'll help you figure out a meaningful goal, we'll create an action plan and i'll help you get unstuck all along the way. you don...

183. i'm giving you a love rant today. how many times have you agreed or said yes to someone even though you didn't realllly want to, all because you were trying to be nice or polite? 

friends. being polite does NOT mean you have to agree or give them the answer they want to hear.  you can be nice AND say no. you can be nice AND disagree.

stop putting yourself at the bottom of the pleasure pile.  

text me with comments on this episode!

i can help you feel better and get...

184. i'm sharing a moment when i felt a little embarrassed or nervous about possibly being judged and what i decided to do about it. 

i talk about how embracing where you are now can help you reach your goals. 

i also give a tip about what to do when there are SO MANY things you can do to get to your goal and you don't know where to start. 

text me with comments on this episode!

i can help you feel better and get more done in 6 months. i'll hel...

181. when you have a lot of positive feedback and one piece of negative feedback, which do you focus on?

my guess is you tend to harp on the negative piece. (that's okay. it's normal)

but you have a choice. why not choose to focus on the feedback that makes you feel good? when you feel good, you go create more good. 

(you can also see if there is anything valuable in the negative feedback that can be used to improve)

links mentioned : wildwood running

text me with comments on t...

180. what's love got to do with living the life you want to be living?

🚨 spoiler alert.... EVERYTHING.

i give you a super simple formula that will help you show up more and therefore receive more love and success. 

text me with comments on this episode!

i can help you feel better and get more done in 6 months. i'll help you figure out a meaningful goal, we'll create an action plan and i'll help you get unstuck all along the way. you don't have to go it alone, and you don't have to b...

179.  i'm a really good coach.  AND i'm not right for everybody. 
in fact, there are some people for whom i am DEFINITELY not the right fit. 

i'm giving you 5 reasons why you might not want to hire me. 

if you've ever thought of hiring a coach (even if it's not me), this episode will help you get clear on what you want when you hire someone to help you. (and what you don't want)

text me with comments on this episode!

i can help you feel better and get m...

178.  this episode is especially for you if you are in the hard part. the struggle.  the place where it seems like your goals aren't going to happen. the part that nobody shows on instagram. 

my message for you is to keep going. if you can keep taking action from belief that you'll hit your goals, you will get there. 

as mentioned in the episode, send mail to me at:
coach tammie bennett
9220 SW Barbur Blvd, 
Ste 119, #322
Portland, OR 97219

text me with comments on this episode!

i can help...

177. i'm giving you an analogy i use all the time with my clients and students to help you visualize getting your goals. 

this will help you not get overwhelmed by the bigness of a goal.
this will help you not get overwhelmed by what you don't know yet.

you don't have to know ALLLLL the steps or skills to accomplish the goal. 

you only have to trust yourself that you can take the next best step.

text me with comments on this episode!

i can help yo...

176. ever have one of those days where you go to bed feeling heavy from telling yourself you weren't productive enough? even on the days when you never took a break?

i have a 7 step process to help you feel better about your day.  it works like a charm!
doing this exercise will have you noticing what you DID do, so you can build your confidence to do more tomorrow. you'll also feel grateful and empowered.

you might want to listen to this episode in the evening with a pen and paper handy.

* i...

175. i recently gave the people in my group program a dare to ask for something. 
i dared them to ask for a sale, a favor, a referral.  something that required a yes/no answer.

there are MANY reasons why i gave them this dare.  all based on mindset practices that help you put more of what you want into your life. 

if you ever feel scared to ask people for things, this episode will help you. 

text me with comments on this episode!

i can help you feel better and get m...

174. have you ever signed up for a course, read a book, listened to a podcast, or joined a program with the intention of learning something? only to get upset with yourself for not getting enough out of it? or have you told yourself that you never finish anything and that you didn't go all in?

friend. there's another way to look at it. and it feels a lot better. i talk about it in this episode.

i also talk about my DARE to SHOW UP program, so if you are interested, make sure you sign...

173. this episode is an invitation to get more daring in your life.

please join me in may for DARE TO SHOW UP - a month-long group program to help you feel more alive, have more fun, feel more like you, and try new things.

make sure you are on my newsletter list to be notified when doors open : https://showupsociety.ck.page/85b3bb2f8a

you may also want to listen to episodes 129 and 145 of my podcast to hear what it's like to be a member of one of my month-long group...

172. i'm getting vulnerable, raw, and real in this episode.  

i haven't been showing up the way i want in the world.  a recent incident showed me that i have been blocking myself and what i needed to do to start showing up again.  

i'm talking perimenopause, body image, self-love, fitness dancing, pooing my pants on a run, and more. 

if you've ever wanted to hide parts of you, this episode is for you. 

if you want to show up more in the world, but are scared to let some parts of you b...

171.  megan auman joins me to talk about how to get shit done.  we talk a lot about her book, try it and see, and the try it and see planner.

this is the perfect episode for you if you have a project you're working on or you have a creative business and you want to learn how to get more done and make more money. 

we talk about:

170. have you ever wanted to do something but it felt hard so you didn't do it?  saaame.  and i have a lot of clients who tell me, "but it feels really hard."

but here's the thing.  it isn't going to feel easier until you start doing it.  you can do things that feel hard.  (in fact, you have done hard things in your life and you can do something hard again).

stop telling yourself it's hard and start taking action.  listen to this episode for a few tips. 
once you start doing the thing, it will...

169.  i've been coaching people for over 14 years and i've compiled a list of 5 must-haves for success.  the great news is that all of these are learnable skills, so no worries if you don't quite have them yet.  you can get there. 

1. willingness to see your wins
2. willingness to try things (and stay unattached to the outcome)
3. willingness to believe in yourself and your goal/project (even if it looks like it isn't happening)
4. willingness to not let other people's opinions keep you from taking action
5. willingness to not trash talk yourself

noti...

168.  this episode is almost like a part 2 for last week's episode 167.

i'm talking about breaking down tasks into easy, doable parts.

and here's the important thing.  one of the biggest signs that someone will have success is their willingness to celebrate the process and their progress.

celebrate every step of the way. 
celebrate being a beginner.
celebrate still having skills to learn and talent to develop.

stop comparing yourself to people farther along the path than you. 

start celebrating you for being on your way. 

text...

167. i present to you tammie's turtle technique, which is how i do scary things. 

i believe that achieving goals means you have to get uncomfortable sometimes and do things that feel a little scary.  but if we get too scared, we freeze and don't take any action.

so i break it down to make it easier, more doable, more fun and a lot less scary.  

text me with comments on this episode!

i can help you feel better and get more done in 6 months. i'll help you figure out...

166.  this episode could also be titled how recovery and restoration are crucial to success.  

i'm talking about taking a rest from the thing you are doing in order to recover and regroup so you can keep going and hit your big-picture goals. 

i also give you the shows i'm LOVING on tv right now. 

text me with comments on this episode!

i can help you feel better and get more done in 6 months. i'll help you figure out a meaningful goal, we'll create an action plan and i'll help you get unst...

165. have you ever felt judged when someone asked you something like, "is that what you're wearing to dinner?"  same, friend.

but here's the thing.  just because someone asks you a question, does NOT mean they are judging you. 

in this episode, i help you find other ways to think about someone's questions so you don't feel judged.  

why is this important? because if you aren't afraid of feeling judged, you'll put yourself out in the world more often and that's what we all need. 

text me with comme...

164. i'm giving you my 13 BEST tips to have success in your life, in a sustainable way. meaning a way that feels doable, light, fun and playful. 

these are the TOP tips i have used on myself, in my business, and with my clients every day.  and they work, people. 

i get a little spicy because i believe in these ideas so strongly. 

if you have goals, want success, or just want to feel better about yourself and your life, this is THE episode for you.  

text me with comments on this episod...

163. do you freeze up when you have to write a bio or give your elevator pitch? 
are you telling yourself you don't know who you are or what you're about?

maybe you've lost touch a little bit with who you are because you've been trying to appeal to other people for so long. 

maybe you are overthinking what to say.

but friend.
you DO know who you are.  and you do know how to say it. 

in this episode, i give you some prompts to help you remember what you...

162.  do you ever come home from a workout and check out your body to see if your muscles are poppin?  

or maybe you send a newsletter and you check over and over to see how many sales it generated.

are you willing for it to take way longer than you wanted until you see results?  (hint: say yes if you want success).

listen to this episode to see a key trait i see in my successful clients and other successful mentors and entertainers.

text me with comments on this episode!

i...

161.  in this episode, i talk about how to overcome perfectionism so you can DO the thing.  done really is better than perfect.  you can always perfect it later.  

text me with comments on this episode!

i can help you feel better and get more done in 6 months. i'll help you figure out a meaningful goal, we'll create an action plan and i'll help you get unstuck all along the way. you don't have to go it alone, and you don't have to burn yourself out!

if you loved what i talke...

160.  i've started weightlifting this year in my quest to be vibrant and strong.  
i'm sharing 5 impactful life lessons from my time in the gym with you today.  

even if you don't lift weights and have no desire to do so, this is a powerful episode and can help you go after your goals with ease and sustainability. 

text me with comments on this episode!

i can help you feel better and get more done in 6 months. i'll help you figure out a meaningful goal, we'll create an action plan and i'll help you...

159.  chris bennett, nike running's global head coach (and my husband), is on the podcast today to talk about our 2023 goals.

we also talk about what went well and what didn't pan out in 2022. 

this is a great episode if you want to learn how to look at your past wins and fails in a way that helps you succeed.  it's also a great episode if you want some insight on how you might want to think about your goals.

links mentioned:
coach chris bennett's substack :: https://coach3s23a.substack.com/
coa...

158. your new year does not have to start off sparkly and organized to be great.  hear some inside scoop on how chaotic my surroundings are, and how imperfect my start to 2023 has been.  and that is not at all a problem - i still know this year is going to be great.
you can crush your days even when they look imperfect.

click here to sign up for my workshop to help you transition into a new year.   or go to the link in my bio on instagram @showupsociety.

text me with comments on thi...

157. want to show up for yourself more often? i'm giving you 2 important keys to do so.  
1. knowing what you want and owning your weird.
2. once you know what you want, feeling comfortable speaking it out loud. 

if you can master those two keys, you can change your life.  you'll become someone who knows exactly what you want, even when it's different from what you've been taught.  and you'll feel more confident in voicing what you desire without worrying about upsetting other people.  that equals FREEDOM, friend!

text me with comments on thi...

156. my goals for a solo work trip got derailed, but it wasn't a problem.  it actually turned out better than i had imagined.  you can use my story to help you next time your plans get derailed or you get off track. 

text me with comments on this episode!

i can help you feel better and get more done in 6 months. i'll help you figure out a meaningful goal, we'll create an action plan and i'll help you get unstuck all along the way. you don't have to go it alone, and you...

155.  i'm excited to share this conversation with guest judith gaton, stylist, life coach, author and former attorney.  judith helps women who have figured out their careers but not their closets.  she helps women see that when style and confidence are dialed in, they can do the work they were created to do in the world. 

we talk about:

an...

154. the title is so dramatic, right?!  but i'm telling you from my years of coaching  - the number 1 indicator that someone is going to change their life for the better is ........... (well, you gotta listen to the episode.)  i can't be giving away the secret to the universe without you putting in a little action, can i?

listen to this episode, take me up on the challenge, and start changing your life.  and nope, i'm not exaggerating. 

oh, also. i say a few bad words in this episode because i got all fired up.  hide your k...

153. i'm giving you 3 tiny ways to show yourself love.  now before you go calling me corny, stick with me.  i'm going to tell why it's so important to show yourself love and i'm going to tell you how it ties into gratitude.  gratitude is so important to creating happiness and abundance in your life.  

text me with comments on this episode!

i can help you feel better and get more done in 6 months. i'll help you figure out a meaningful goal, we'll create an action plan and i'll help you get unstuck all along the way...

152. yep. i'm saying the f-word in this episode so hide your kids. 
but i'm using it in a way that will set you free.

i want you to write an eff you letter to someone who said something about you that has limited your belief in yourself. 

maybe they said something like 
"you are lazy" 
or  "you'll never be an artist"
or  "you can't make money doing that."  

or maybe they said "you are the good child" 
or "you are the social one."

because that person said thi...

151.  i share a story about the great weekend i had and how it made me realize that i've had a monumental shift. 

i am now able to fully experience joy even though it has felt impossible to do so for almost my entire life.  (i used to live half in joy and half in anxiety about it all falling apart)

if you've ever worried that the other shoe was about to drop, or if you've ever been afraid to let yourself be too happy, this episode is for you. 

you CAN be safe in t...

150.  you've probably heard asking the question "why" is powerful, especially in terms of motivation and goal setting. 
but i'm giving you a new way to think about the question "why"
when you know WHY you aren't doing what you want to be doing, and when you know WHY you ARE doing the things you want to be doing, you will change your life. 

when you have awareness of what is going on in your brain, you can change it if you don't like it.  and when you change what is in your brain, you change the...

149.  i did a silly fitness dance and posted it on instagram 30 days in a row and it transformed the way i thought about my body and showing up online. 

this episode is for you if you've ever not wanted to be visible online, if you've ever said mean things about your body, if you've ever wished your body looked or acted like it used to.  

this is for you if you want to have more fun, be creative, show up online even when there are mean people on the internet.  

this is for you...

148.  you asked for an episode talking about my goals, so here you go!
in december of 2021, i wrote down my goals for 2022. 
more specifically, i wrote down 8 emotions i wanted to feel in 2022. 
creative, healthy, playful, uncluttered, valuable service, boldly me, intentional and loving.
i also listed lots of actions for each emotion. 
listen in to see which goals i'm kicking a$$ on and which ones are floundering.

even if you don't care about my goals, this might be an interesting episode for you to see how i think about the goal sett...

147.  you have SO many ways to measure (and celebrate) your progress towards your goals in addition to the final result or a measurement from a machine.

there are so many wins on your way to a goal other than the time on the clock, dollars in your bank account, weight on the scale or number of clients in your roster.   those metrics are the lazy way to measure success and only look at one out of MANY data points.  

this episode is for you if you're feeling like your goals are never going to happen. 
or...