Episode 48: Melissa Culbertson; Capturing the Everyday

Sucky Moment of the Week (2/5) It was time to go to soccer practice, but the socks were still wet, so… the kids wore wet socks ¯\_(ツ)_/¯ Inspired ActioBe prepared. When there’s a lot going on, set yourself up for success by getting things ready ahead of time.

Capturing the Everyday: Melissa snaps herself getting ready for a workout class, a typical moment to look back on in the future

Send in your brilliant and sucky moments to podcast@angelawagnercoaching.com with any questions or inspired actions – you might be featured on the podcast!

Major Topic: Capturing the Everyday Melissa Culbertson has made a career in the world of digital sharing, from her role as a social media strategist at Burt’s Bees to her site helping other bloggers and online entrepreneurs. But Melissa thinks we need to shift away from creating the perfect scene to share on social and more toward capturing the everyday moments as they actually happen. How and why to do that, on the podcast.

Try This: Give your phone or camera to someone else and have them take a picture of the moment you’re having. Make it a natural, unposed moment, and make sure you’re actually in the picture.

Ask Coach AWags Send in your questions on anything from life to love to diet and exercise (like yoga!) and beyond at podcast@angelawagnercoaching.com to be featured on the podcast.

Melissa SHOUT out goes to none other than the sometimes tall but always dark and handsome and life affirming… COFFEE.

From the Episode:

AWC Goodies:

  • Sign up for the AWC Newsletter for a free weekly dose of awesomeness from Angela. Just go to the home page and scroll down to enter your email and get connected!
  • Angela is gifting 40 FREE clarity calls to put some love and kindness out into the world for her 40th birthday. Sign up for your 40 for 40 call and spend 30 minutes with Angela to spark inspiration in your life.
  • Check out the 7 Days to Make Your Life Sparkle Challenge! Every day, Angela will send you a super quick and easy challenge that, over the next week, will help you clear out the physical and digital clutter that is weighing you down. Go to https://angelawagnercoaching.com/ to sign up!
  • Like what you hear on the podcast? Then check out Angela’s online program, Spark. Through simple and fun exercises (and on your time), Spark will help you gain 8 hours back in your week so you can stress less and do YOU.

Connect with us:

If this episode sparked something in you, please be sure to subscribe on iTunes and Stitcher, leave us a rating and review on iTunes (how to do that here!), and tell your friends about us on Facebook, Instagram, Twitter, or good old-fashioned word of mouth! Thanks for visiting.

Take a Moment, In the Moment

Take a moment to capture the moment. I know, I know. We talk so much about putting down the phones and the cameras and staying present in the current moment – what about that?

Well, there’s a balance. And, just like when you’re literally trying to balance on one foot, you might not ever actually feel like you’ve achieved that balance perfectly, but you’ll at least have one foot firmly on the ground, wobbling at the ankle but keeping you in an upright position.

That balance is going to look different for everyone, but there’s a huge difference between the compulsive ways we use our phones and cameras and an intentional use of them as a tool to help us appreciate the things that happen in our lives each day.

Capture the everyday moments. Stop yourself in the middle of making breakfast, when there’s half a box of cereal spilled on the floor and your kid’s hair is still in a mess of a braid from the day before, and snap a picture. This is real. No pinterest-worthy avocado toast with an artful drizzle of olive oil. Show the chaos, and all of it.

Make sure you’re capturing a little bit of everything that happens throughout your day. You don’t have to do this all the time (it’s all about that balance yo), but when you find yourself thinking, “Man, this is nice,” or “Ha! I can’t believe this is my life,” or even “I can’t wait for this week to be over,” take a moment, in the moment, to make it a memory you can look back on in five years and think, “Ha! That was nice. I can’t believe that was my life. I was so stressed out that week, but it was kind of fun.”

Think about the things you’re going to want to look back on, and capture them for yourself, not for the ability to show others, thought sharing them with others is a great way to connect and engage as long as you’re doing so mindfully of your intentions. It’s not single the Instagram-worthy sunset you’re going to remember in 20 years, it’s the fact that you always used to climb up on the rooftop to watch the sunset with your honey at that house you both loved.

Capture the moment, in the moment. This way, you’re not just grabbing an image, you’re taking time to notice what you’re doing and why it matters. Instead of moving the croissant a little closer to the latte to get that perfect photo that shows how well you brunch (we’ve all done it, but like whyyy do we do it?), you’re noticing what’s worth remembering about your life, just as it is. Nothing for show, just for keeps. And if you decide to share, that’s cool, but if you don’t, that’s just yours.

Episode 47: Jessica Williams; Helping Women Level Up at Work

Sucky Moment of the Week (4/5) Jessica is facing another long period of long distance with her beau. Inspired ActioReach out for support and problem solve, but don’t forget to take care of yourself, too.

Send in your brilliant and sucky moments to podcast@angelawagnercoaching.com with any questions or inspired actions – you might be featured on the podcast!

Major Topic: Negotiating Your Salary Jessica Williams, a leader working to advance the professional development of strong, powerful female leadership, gives us her steps to successfully negotiate your salary, focusing on the specific challenges that women face in the workplace.

Try This: Work on your relationship with money and how you relate it to your worth in the world. Notice what your belief systems are. Read The Soul of Money to transform how you think about money.

Ask Coach AWags Send in your questions on anything from life to love to diet and exercise (like yoga!) and beyond at podcast@angelawagnercoaching.com to be featured on the podcast.

From the Episode:

AWC Goodies:

  • Sign up for the AWC Newsletter for a free weekly dose of awesomeness from Angela. Just go to the home page and scroll down to enter your email and get connected!
  • Angela is gifting 40 FREE clarity calls to put some love and kindness out into the world for her 40th birthday. Sign up for your 40 for 40 call and spend 30 minutes with Angela to spark inspiration in your life.
  • Check out the 7 Days to Make Your Life Sparkle Challenge! Every day, Angela will send you a super quick and easy challenge that, over the next week, will help you clear out the physical and digital clutter that is weighing you down. Go to https://angelawagnercoaching.com/ to sign up!
  • Like what you hear on the podcast? Then check out Angela’s online program, Spark. Through simple and fun exercises (and on your time), Spark will help you gain 8 hours back in your week so you can stress less and do YOU.

Connect with us:

If this episode sparked something in you, please be sure to subscribe on iTunes and Stitcher, leave us a rating and review on iTunes (how to do that here!), and tell your friends about us on Facebook, Instagram, Twitter, or good old-fashioned word of mouth! Thanks for visiting.

How to Negotiate Like a Boss

When it comes to our careers, money, though one of the most important factors, remains a somewhat taboo topic. However, in order to make informed career decisions, we have to be comfortable talking about and asking for what we want when it comes to compensation.

Jessica Williams, a leader in empowering women and advancing the professional development of female leadership, was our guest on the podcast this week and shared some of her tips on how to negotiate your salary, taking into account all the unique challenges that come with being a woman in a male-dominated workforce. Jessica is developing an online course to help you powerfully negotiate your salary, so look out for that on her website.

Here are Jessica’s tips to negotiate your salary like a boss:

  1. Analyze the situation – Become an expert on what you’re worth in the job market based on your skills, your experience, and your position. Use helpful websites like Glassdoor, Payscale, and Indeed to research the going rate for what you do.
  2. Decide what you value – Is it just more money? More vacation time? The ability to work from home? Flexibility? Leadership opportunities? Get clear on what is important to you so you can negotiate from powerful position.
  3. Research your counterpart in the negotiations – You need to be able to show some compassion and understanding. What are their motivations, and how can you leverage your skills and knowledge of what they need to make the negotiation process feel mutually beneficial? Also, try to understand the other person’s personality to make your arguments that much more personal and effective.
  4. Know what your bottom line is – You have to decide the point at which you are willing to walk away from this job or opportunity. That way, you’ll know when there’s wiggle room and when there’s not and be confident and willing to walk away if you truly cannot meet your bottom line.
  5. Work on your confidence – Examine what your relationship to money is and figure out why, if at all, the subject makes you feel uneasy. Plus, get yourself feeling good and well before you go in for the conversation. Sleep, exercise, and eat healthfully. Get yourself ready to be unstoppable.
  6. During the conversation, express your gratitude. Approach the negotiation from a collaborative point of view, and express that from the get-go.
  7. If you don’t get where you want the first time, don’t take “just no” as the final answer. Look for other ways to get what you need, whether it be more vacation time, a bonus structure, cell phone reimbursement, or other creative ways to up-level parts of your career.
  8. Be patient and know that this is a process. Ask to renegotiate at regular intervals.

Own Your Health

We know that health and happiness are inextricably linked, but how can we use that knowledge to best improve our health and become happier? With all the conflicting information out there, it can be hard to make the decisions on what to eat, how to exercise, what to look out for, and how the heck to keep everything balanced.

This week on the podcast, we chatted with Dr. Robin Miller, integrative medicine physician and co-author of the book Healed! Health & Wellness for the 21st Century. She gave us some mind-blowing health information that can be turned into simple, actionable steps you can take either today or at your next doctor’s visit to get healthy and happy in a fun, diet-free, empowering way.

  1. The Microbiome & Gut Health The bacteria in our gut affects everything about our health. Fecal transplants (putting the gut bacteria from one person into another) have even been shown to change a subject’s disposition. You can have yours tested to find out what’s going on in there and how you can change what you eat to optimize your health.
  2. Trimethylamine N-oxide (TMAO) & Heart Health TMAO is the best correlate to heart disease and stroke we know of (yes, better than LDL and HDL), and you can have your doctor test for it. If you have high levels, lower your consumption of red meat, eat more extra virgin olive oil, take grapeseed extract, or drink Guinness stout (all shown to reduce levels of TMAO).
  3. Mend Program & Brain Health A study of 10 Alzheimer’s patients showed that optimization of health lead to a reversal of cognitive impairment in nine out of 10 patients. If developing Alzheimer’s is a fear of yours, take steps to improve your brain, heart, and gut health to reduce chances of developing the disease.
  4. L-Methylfolate & Depression This alternative to folic acid can be helpful for people with depression and can be the cure for some patients’ IBS. L-Methylfolate helps the brain release the neurotransmitters for happiness and pleasure. Taking adequate Vitamin C has also been shown to help with depression.
  5. EMDR Therapy & PTSD Patients with post-traumatic stress disorder, when exposed to EMDR or Eye Movement Desensitization and Reprocessing have shown incredible improvements, and can see a complete shift in how they relate to traumatic memories and experiences. This therapy can eliminate symptoms of PTSD and IBS.
  6. Eat Chocolate, Drink Coffee Yup. They’re not just delicious and mood-boosting, they have been shown to increase life span and improve overall wellbeing. If you’re going for coffee, stick to the basics: don’t add a bunch of cream or sugar, make it yourself, and avoid using a French press (it retains the oils in the coffee and can increase LDL levels). Eat dark chocolate of 65% or higher purity. Let one square melt on your tongue to make a chronic cough disappear for an hour.
  7. Scream Cream Ladies, this stuff is the female viagra. It’s a mild cream that will increase your sensitivity down there and improve your sex life, which, in turn, will make your life so much happier and healtheir.
  8. Ballroom Dancing There are so many benefits to ballroom dancing: it improves your balance and rhythm, gets you moving, and brings you physically close to another person to move together. Take a ballroom dancing class and get all these benefits, plus that of joining a new community and trying something new.

 

Episode 46: Dr. Robin Miller; Take Control of Your Health and Happiness

Sucky Moment of the Week (4/5) A patient repeatedly passed on his doctor’s advice, and last week he found out some really bad news. Inspired ActioThere is nothing you can do but try to support and encourage people; the decisions they make are their own.

Send in your brilliant and sucky moments to podcast@angelawagnercoaching.com with any questions or inspired actions – you might be featured on the podcast!

Major Topic: Healed Dr. Robin Miller is integrative medicine physician and co-authored the book Healed! Health & Wellness for the 21st Century: Wisdom, Secrets, and Fun Straight from the Leading Edge and will discuss some of the secrets she’s learned for how to take control of your own health and happiness.

Ask Coach AWags Send in your questions on anything from life to love to diet and exercise (like yoga!) and beyond at podcast@angelawagnercoaching.com to be featured on the podcast.

Try This: Take a ballroom dance class!

Dr. Robin Miller SHOUT out Dave Kahn is not only the co-author of the book, but a wonderful ballroom dance partner!

From the Episode:

AWC Goodies:

  • Sign up for the AWC Newsletter for a free weekly dose of awesomeness from Angela. Just go to the home page and scroll down to enter your email and get connected!
  • Angela is gifting 40 FREE clarity calls to put some love and kindness out into the world for her 40th birthday. Sign up for your 40 for 40 call and spend 30 minutes with Angela to spark inspiration in your life.
  • Check out the 7 Days to Make Your Life Sparkle Challenge! Every day, Angela will send you a super quick and easy challenge that, over the next week, will help you clear out the physical and digital clutter that is weighing you down. Go to https://angelawagnercoaching.com/ to sign up!
  • Like what you hear on the podcast? Then check out Angela’s online program, Spark. Through simple and fun exercises (and on your time), Spark will help you gain 8 hours back in your week so you can stress less and do YOU.

Connect with us:

If this episode sparked something in you, please be sure to subscribe on iTunes and Stitcher, leave us a rating and review on iTunes (how to do that here!), and tell your friends about us on Facebook, Instagram, Twitter, or good old-fashioned word of mouth! Thanks for visiting.

Why Seven Times

Over the past few years, meditation and mindfulness have crossed over into the realm of things you can do that pretty much no one is going to argue is bad for you. People might not understand it or do it themselves, but at this point, no one is going to be like “Oh, you’re meditating? You should really cut that out.” Nah.

Still, no matter how widely accepted it is as a useful practice for our mental health, many people still have trouble integrating it into their daily lives. Like taking a daily multivitamin or going to get your teeth cleaned, it’s something we all think we maybe should do, but we can’t quite find the motivation to get crackin’ and do it.

But what if we’re looking for the wrong thing? What if, instead of motivation, we searched for inspiration? A driving force that comes from within, that doesn’t depend on external factors or circumstances or how we feel that day. Our WHY.

If there’s a habit or practice or behavior you want to integrate into your life, and you can’t seem to stay motivated to really do it – it doesn’t have to be meditation, it can be anything you really want to pursue but are having trouble sticking with – try the following exercise:

  1. Ask yourself: WHY is this important to me? WHY do I want to do this?
  2. Once you have your initial answer (something like “because I want to feel more relaxed” or “because I need to clear my head”), ask yourself WHY to that answer.
  3. Now ask WHY to that answer.
  4. WHY?
  5. WHY??
  6. WHYYYY????
  7. Be the annoying five year old and ask yourself one more time: WHY???

Once you have asked yourself why seven times, take a minute to reflect on whatever you’ve discovered. Is it what you thought you’d find? How does it feel?

When you can dig down and find what inspires you, you can forget about getting motivated and be driven by something deeper: purpose. And isn’t that kinda the whole point?

Episode 45: Melissa Garner; Meditation & Mindfulness

Sucky Moment of the Week (4/5) Melissa pulled her neck while brushing her hair, and had to go to some extreme measures to address the pain. Inspired Action Be grateful for what your body can do, and don’t take the small things for granted.

Send in your brilliant and sucky moments to podcast@angelawagnercoaching.com with any questions or inspired actions – you might be featured on the podcast!

Major Topic: Mindfulness Melissa Garner is an expert in mindfulness and meditation and tells us how a mindfulness practice can help us to reach our goals, train our brains, decrease stress and get an overall boost in wellness that can last a lifetime.

Ask Coach AWags Send in your questions on anything from life to love to diet and exercise (like yoga!) and beyond at podcast@angelawagnercoaching.com to be featured on the podcast.

Try This: Let the absolute last thing you consciously think about before bed be a thought of a pleasant, happy, or relaxing place, and of you reaching your goals. A mental vacation and inspiring notion before bed can promote better sleep.

From the Episode:

AWC Goodies:

  • Sign up for the AWC Newsletter for a free weekly dose of awesomeness from Angela. Just go to the home page and scroll down to enter your email and get connected!
  • Angela is gifting 40 FREE clarity calls to put some love and kindness out into the world for her 40th birthday. Sign up for your 40 for 40 call and spend 30 minutes with Angela to spark inspiration in your life.
  • Check out the 7 Days to Make Your Life Sparkle Challenge! Every day, Angela will send you a super quick and easy challenge that, over the next week, will help you clear out the physical and digital clutter that is weighing you down. Go to https://angelawagnercoaching.com/ to sign up!
  • Like what you hear on the podcast? Then check out Angela’s online program, Spark. Through simple and fun exercises (and on your time), Spark will help you gain 8 hours back in your week so you can stress less and do YOU.

Connect with us:

If this episode sparked something in you, please be sure to subscribe on iTunes and Stitcher, leave us a rating and review on iTunes (how to do that here!), and tell your friends about us on Facebook, Instagram, Twitter, or good old-fashioned word of mouth! Thanks for visiting.

Episode 44: Sarah Mowery; Very Serious

Brilliant Moment of the Week Angela found a delicious surprise growing in her front yard.

Send in your brilliant and sucky moments to podcast@angelawagnercoaching.com with any questions or inspired actions – you might be featured on the podcast!

Major Topic: Very Serious Sarah shares the story behind her new writing project, and talks about how we can all feel more connected to each other by simply looking around.

Ask Coach AWags Send in your questions on anything from life to love to diet and exercise (like yoga!) and beyond at podcast@angelawagnercoaching.com to be featured on the podcast.

Try This: Go explore a new place in your neighborhood. Don’t do any research beforehand, just walk into a place that intrigues you, introduce yourself, and learn something new about the people and places that surround you.

Deep Ellum Art Co. from Sarah’s window

Sarah SHOUT out Deep Ellum Art Co. is helping revitalize the neighborhood while still honoring its history and tradition of embracing the creative and the unusual.

From the Episode:

  • Reading Material: ART CO.
  • Follow along with Very Serious and Sarah:
  • Read Sarah’s post, A Day in the Life of My iPhone, for a hilarious read on how much we use our smart phones
  • Deep Ellum Art Co. is doing great things for the Dallas and North Texas art and music scenes. Check them out online or on Facebook!
  • We mentioned this amazing book by Patricia Ryan Madson, Improv Wisdom, and encourage everyone to grab a copy
  • Ever feel like you’re so angry you could smash up a whole living room full of furniture? Maybe check out the Anger Room before you go off on your own house 😉
  • Little Boxes was originally written and recorded by Malvina Reynolds, but the political folk song was made popular by Pete Seeger. Listen here

AWC Goodies:

  • Sign up for the AWC Newsletter for a free weekly dose of awesomeness from Angela. Just go to the home page and scroll down to enter your email and get connected!
  • Angela is gifting 40 FREE clarity calls to put some love and kindness out into the world for her 40th birthday. Sign up for your 40 for 40 call and spend 30 minutes with Angela to spark inspiration in your life.
  • Check out the 7 Days to Make Your Life Sparkle Challenge! Every day, Angela will send you a super quick and easy challenge that, over the next week, will help you clear out the physical and digital clutter that is weighing you down. Go to https://angelawagnercoaching.com/ to sign up!
  • Like what you hear on the podcast? Then check out Angela’s online program, Spark. Through simple and fun exercises (and on your time), Spark will help you gain 8 hours back in your week so you can stress less and do YOU.

Connect with us:

If this episode sparked something in you, please be sure to subscribe on iTunes and Stitcher, leave us a rating and review on iTunes (how to do that here!), and tell your friends about us on Facebook, Instagram, Twitter, or good old-fashioned word of mouth! Thanks for visiting.

Episode 43: Denaye Barahona; Parenting Like a Minimalist

Major Topic: Parenting Like a Minimalist Denaye Barahona has created a community around the idea that parenting doesn’t have to be so complicated. We discuss how doing less can often lead to more when it comes to life with kids.

Ask Coach AWags Send in your questions on anything from life to love to diet and exercise (like yoga!) and beyond at podcast@angelawagnercoaching.com to be featured on the podcast.

Try This: Take a step back from your kids, and let them take risks.

Angela SHOUT out to all the parents in the world doin’ the best they can. It really is the most important job in the world.

From the Episode:

AWC Goodies:

  • Sign up for the AWC Newsletter for a free weekly dose of awesomeness from Angela. Just go to the home page and scroll down to enter your email and get connected!
  • Angela is gifting 40 FREE clarity calls to put some love and kindness out into the world for her 40th birthday. Sign up for your 40 for 40 call and spend 30 minutes with Angela to spark inspiration in your life.
  • Check out the 7 Days to Make Your Life Sparkle Challenge! Every day, Angela will send you a super quick and easy challenge that, over the next week, will help you clear out the physical and digital clutter that is weighing you down. Go to https://angelawagnercoaching.com/ to sign up!
  • Like what you hear on the podcast? Then check out Angela’s online program, Spark. Through simple and fun exercises (and on your time), Spark will help you gain 8 hours back in your week so you can stress less and do YOU.

Connect with us:

If this episode sparked something in you, please be sure to subscribe on iTunes and Stitcher, leave us a rating and review on iTunes (how to do that here!), and tell your friends about us on Facebook, Instagram, Twitter, or good old-fashioned word of mouth! Thanks for visiting.