Episode 54: Cianna Stewart; No Complaints

Cianna Stewart

Sucky Moment of the Week (5/5) As a self-published first-time author, Cianna accidentally made decisions that resulted in her book release date being delayed. She felt frustrated, angry with herself, and completely in over her head.  Inspired Action Cianna realized that her drive to achieve was pushing her to do too many things at once. She eased up on herself and learned that in the future she needs to slow down and ask others for help.

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: Moving from complaining into problem-solving  Cianna Stewart – founder of The No Complaining Project and author of No Complaints: How to Stop Sabotaging Your Own Joy – has been studying the impact and mechanics of complaining for over a decade. In this episode, she shares tools that have helped her and countless others move from a place of complaining and victimization into personal power, productivity, gratitude, and mindfulness.

Try This: Next time you catch yourself complaining, think about the person you’re talking with and imagine how they’re perceiving the conversation. Are they having a good time? Is this conversation bringing you closer? If the answer is likely “No”, try shifting the conversation into a topic that involves the other person’s passions.

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.

Cianna SHOUT out to her Instant Pot for helping her save time AND eat healthy. Best of all, it turns itself off and is explosion-proof. Secondary shout-out to the fabulous Instant Pot Customer Service Team who were immediately ON IT and saved the day when Cianna’s Instant Pot stopped working.  

From the Episode:

Past Related Episodes:

Related Blog Posts:

AWC Goodies:

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  • 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.

Cianna Stewart

Go with Your Gut

We’ve all heard it said a million times when faced with tough decisions: go with your gut. Often when we have a choice to make, we load ourselves down with too much information in an effort to be rational and end up clouding our own judgment, making it even more difficult to decide. There’s a reason people say to go with your gut. Most of the time, your gut is just right.

When you’re about to do something and get a funny feeling in the pit of your stomach, that’s your body telling you, “Hey, um, maybe this isn’t such a great idea.” And when you do something and suddenly feel a burst of energy and a rush of tingly feeling in every extremity, your body is essentially the Kool-Aid man bursting through the brick wall of indecision yelling, “Oh yeaaaahhhh!”

So, if we know this is true for life’s big moments, why don’t we apply it to our eating habits?

It seems so obvious when you say it – I mean, your gut is kinda where hunger comes from and food goes, right? – but we’ve let eating become a thing of reason. We eat not because our body is telling us we need to, but because it’s lunchtime, or because someone brought cookies to the office and it would be rude to let them go to waste, or because we know it will make us feel better. We don’t eat not because we’re full, but because we ate too much yesterday, or we have to fit into that dress later, or because we’re busy.

When we eat this way, we’re neglecting the natural signals our body is giving us to either eat or stop eating. Our bodies are so cool! They have the ability to tell us when to go to bed, when to wake up, when to eat, and when we’ve had enough – no trackers or alarms needed! But in order to tap into those powers, we have to be listening. So go with your gut, and get on your way to a better relationship with your food and with your body.

 

Differentiating “Need” and “Want”

This week on the podcast we talked about the Spending Fast I’m doing to majorly cut back on my expenses and save money for my 2,650-mile hike (or, as my grandma and the kids I babysit call it, my “very long walk”). The spending fast is different from a traditional budget in that there are no set spending limits for certain categories. In fact, there is only one category on which you’re supposed to spend any money at all: Your Needs.

Sounds simple, right? And it is! Simply identify your Needs, and spend money on ONLY those things. Simple. So very simple. And so very not easy at all (until you get the hang of it, that is).

At the beginning of this project, I had to write out a full list that separated out my Needs (think rent, groceries, gas, electricity) and my Wants (think clothing, eating out, drinking out, getting your hair did). Not only has this exercise helped me save boatloads of cash, but it also opened my eyes to how frivolous my spending habits had been.

We all spend unnecessarily. How could we not? It’s so convenient to pull out that plastic card every time we justify to ourselves that we need that new book or deserve a cupcake this one time or just can’t wait until we get home to eat because we’re starving. But, when you take a closer look, you might be surprised to find that, really, there’s not that much that you need.

Here are the top spending areas where I have saved money by putting them on the Wants list and cutting. them. out.

Books

  • Problem God did I have a problem with buying books. I genuinely felt FOMO if I left a Barnes & Noble without a bag of new books in hand. And of course I felt that way. I’m always listening to podcasts and reading articles and seeing Instagrams about these inspiring people and their new books coming out about subjects that, if I don’t read about, I will be dumb and out of the loop and no one will talk to me.
  • Solution Here’s a fun thing though! Books are free at the library, you just have to give them back. BOOM.

Knick Knacks/Souvenirs 

  • Problem When I go to a concert, I want a t-shirt. When I go on vacation, I want a t-shirt. When I walk in a cool art museum gift shop and am surrounded by the latest in modern design and watches with no numbers on them and upside-down octopuses that hold all your rings (!), I want all of it!!!!
  • Solution! Did you see all those times I said “want”? Yeah. Get over it.

Food

  • Problem Eating out is convenient. There’s food wherever I go! And my friends do it, so what am I gonna, like, not hang out with my friends? Also, what if I’m on a road trip and I get hungry and I need a Clif bar?
  • Solution! Groceries. Cooking. Bring yo snacks!!! These things not only save money, they essentially force you to eat healthier. And your friends don’t care if you eat before you come out with them and then still go out with them, I promise. If they do care, get new friends (also free!).

Drink

  • Problem Drinks are also convenient and often a huge part of social experiences. What if someone wants to meet up for coffee? What if I’m going out and I want to have a beer or a glass of wine
  • Solution! OK, if you want to drink alcohol, by no means am I saying to stop. Remember groceries?! Stock up on the cheap wine. Have a few drinks before you go out (I believe the kids call it “pregaming” (just kidding, I still am a kid and know for a fact we call it pregaming)), then go to the bar or concert or sporting event (that you already had tickets to because you’re not buying new things right now) with your friends! Drink water. Feel great in the morning. If someone wants to meet up for coffee, go watch them drink coffee or suggest that you meet somewhere else. Parks are good. So is your own house.

Clothes/Accessories

  • Problem I don’t think I even need to say anything here.
  • Solution! Unsubscribe from all the shopping newsletters and stay away from the stores. Out of sight, out of mind. Wear what you have, get creative with it, and if an occasion comes up that you don’t have an outfit for? Well, that’s what friends’ closets are for, my dear.

Subscriptions/Memberships

  • Problem OK this is a tough one. I had to do some digging here, because with the way auto-pay works now, it’s hard to even know all the services you’ve subscribed to without even realizing it. That one-year free trial you signed up for two years ago? Yeah, they have your CC info, and they are using it.
  • Solution! Identify the paid subscriptions you use on a daily or at least weekly basis and that add value to your life. For me it’s Spotify, Adobe Creative Cloud, and my membership to the climbing gym. You have to give yourself the things that feed you and keep you going, but recognize that you really don’t need a subscription to every magazine and a membership at three gyms. Then, get out your shovel and dig deeeep into your credit card statements to see who is billing you. Cancel those errant subscriptions that you just do. not. need. Goodbye, Angie’s List, thank you for your service.

Services

  • Problem Seems like we outsource everything these days. Uber drives us. The cleaners do our clothes. The nice ladies and gentlemen wash our cars and cut our hairs. Shit adds up.
  • Solution! Do. It. Your. Self. Or find a friend who’s good at it. Make it a car washing/laundry doing/driving to the airport party and bond with your friend over how fun doing things for free is. If you can’t do it yourself or get help getting it done, find the cheapest possible way to have someone do it for you.

Going Places

  • Problem I can’t just sit at home all day, I want to go places!
  • Solution! I’m writing this at a Public Library right now. Freaking awesome. This place is quiet and the Wi-Fi is free. No purchase required. No shitty Starbucks coffee. There’s all kinds of places to go where you can do things for free. Parks. Tons of museums. Walking around cool neighborhoods. Riding your bike.

There are tons of ways to save money if you know where to look. And, often, “where to look” is your own spending habits. Challenge your ideas of what you “need” to spend money on, and you’ll be saving money in no time.


Sarah Mowery is the Podcast Marketing Editor for the Spark – Inspire Your Life Podcast and an avid podcast listener. Originally from Little Rock, Arkansas, Sarah enjoys writing, playing outside, going to concerts, and anything else she can list here that will make you think she’s cool. Sarah is a 200-hour registered yoga teacher and a member of the teaching team at YogaSport in Dallas. You can read more of her writing here.

A Day in the Life of My iPhone

I’ve been particularly fascinated (or, perhaps, perturbed) by my reliance on my iPhone. As I wrote last week, my use of the device has turned from one of function to one of automaticity and compulsion, and I don’t like it. It makes me feel like I don’t have control over my impulses. Like my impulses – and notifications – are controlling me.

This week on the podcast, Angela and Nicole introduced the idea of monitoring, a useful strategy when trying to quit a bad habit or encourage one you’re trying to develop. I knew this would be a great way for me to get a clear picture of how I really use my phone, so I decided to record every time I used my phone for an entire day. For the purposes of the post, my “day” comprises the 12 hours after I woke up at 7:30.

I watched a woman throw this phone on the ground and stomp on it at a music festival. That’s one way to stop depending on a device!

For 12 hours I recorded every single time I opened my phone, whether it was for some legitimate reason, just to look at the time, or even if I just thought about getting on it but then decided against it. If you want to get into the nitty gritty details, there are screenshots below of my cell phone use log, but here’s the reader’s digest version:

DISCLAIMER: I deleted Snapchat from my phone last week, otherwise I would have opened my phone waaaaaaayyy more frequently than I did. I had a problem.

  • I opened my phone 49 times in the 12 hours I was monitoring. Honestly not as bad as I’d expected.
  • 11 categories emerged in my frequent phone use for this day, descending order of frequency: Texting, Time, Mindless (opening for basically no reason), Music, Checking (just to check), Practical Function (flashlight, alarm, etc.), Look Up (recipe, weather, directions, etc.), Leisure (reading an article, looking at pictures, etc.), Settings, Email, and Camera.
  • The most common reasons I opened my phone were: Texting (20.4%), checking what time it was (16.3%), and mindlessly clicking the home button for no reason whatsoever (14.3%)
  • Interestingly, I opened my phone “just to check” exactly as many times as I did for music-related reasons (both 12.2% of my phone usage), like putting on music, changing the song, turning up the volume, etc.
  • I also categorized my phone use based on “who” was in control of my actions each time I opened my phone. Any time I opened my phone for an actual, functional reason that came to my mind without being prompted by a notification, that was controlled by Me (55.1%). When I randomly opened the home button “just to check” or for basically no reason at all or to read a text I already read, that was controlled by Habit (26.5%). And when I opened the phone in response to a notification or alarm or other prompt from within the phone, the Phone was in control (18.4%). So, good! I was pleased to see that most of my phone use was, in fact, for a legitimate reason and controlled by me. However, it’s worth noting that checking to see what time it was accounted for 30% of all the times I was in control of the click.

Takeaways:

  • I need to get a watch.
  • Checking just to check is my brain looking for its instant gratification fix. I was surprised by how often I would open my phone for the sole purpose of “checking” something. Checking Instagram, checking my email, checking my text messages – even when there was no notification of anything new coming in. This is driven purely by habit and is the behavior I want to eradicate. Even when I have no real reason to look at my phone, my brain remembers that, hey!, we can get some of that fun approval and satisfaction we like so much if we just open up Instagram and see if anyone else has liked that picture, so let’s just take a hit real quick. Go see if anyone texted you, maybe you missed one! No. Why. Stop.
  • Phone use begets more phone use. I would often open up my phone for no reason, realize it, and put it down, but then suddenly remember something I wanted to do with it, like send a text or set an alarm. The less frequently I use my phone, the less I will “need” to use it.
  • Monitoring has the instant benefit of making me hyper aware. When I had to track my phone use, I thought twice before picking it up. This strategy makes our habits less automatic, and brings a new element of mindfulness into something over which we’d like to have more control.


Sarah Mowery is the Podcast Marketing Editor for the Spark – Inspire Your Life Podcast and an avid podcast listener. Originally from Little Rock, Arkansas, Sarah enjoys writing, playing outside, going to concerts, and anything else she can list here that will make you think she’s cool. Sarah is a 200-hour registered yoga teacher and a member of the teaching and assisting teams at YogaSport in Dallas.

Episode 20: Tracking Progress, Plastic Gold, and Helpful Friends

Happy 1st birthday (and first brownie!!) to adorable Baby Zoe!

Psst… FYI, this post contains affiliate links. Carry on!

Sucky Moment of the Week (5+/5) Things have gotten heated with the contractor who took on Angela’s kitchen remodel, and, well, you know what they say about heat and kitchens… Inspired Action Do as much homework and preparation as you can before making a major decision, but know that you can only control and prepare for so much.

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

Angela SHOUT out to her friend and neighbor, Jessica, who has had her back through Kitchengate 2k17 with her expert knowledge and support and been a great example of how, when times get tough, you’ll see who is really there for you.

Angela’s pile of plastic gold

Ask Coach AWags Ashley is looking for tips on how to follow through when starting something new in life, and we delve into the strategy of monitoring.

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: Collect all those old gift cards that have been cluttering up your wallet, purse, bag pockets, and junk drawers, and USE THEM!

From the Episode:

  • On the Blog: A Day in the Life of My iPhone
  • Gretchen Rubin gives us some more insight into the strategy of monitoring in her blog post and video
  • Curious about digital fitness trackers? Angela uses the Fitbit Blaze, while Nicole prefers the Pebble, but there are tons of other options out there.
  • Check out Angela’s online coaching program, Spark! Spark is a five-week program designed to help you get clear on what you want to create in your life and get inspired to make it happen. Online and on your own time to fit your schedule, Spark provides tools and guidance to help you spark inspiration in your life. Register online here: Spark Online

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 19: Disrupt, Get Moving, and Eat More Melons

Pups are a camping gal’s best friend.

Psst… FYI, this post contains affiliate links. Carry on!

Sucky Moment of the Week (3/5) This week we’ve got a #throwback sucky moment to many moons ago when Nicole and Vic took their first ever canoeing adventure as a couple, and it went, well, not great. Inspired Action Learning to work together as a team is a process, and it takes time and practice, but the sticky situations are opportunities to grow together and come out with even better knowledge of yourself and each other.

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

Major Topic: Automaticity Why is it so hard to break “bad” habits? Often, the behaviors have become so engrained that they are automatic. In the constant effort to do nothing without a clear intention, Angela and Nicole discuss some common (and unwanted) automatic behaviors, and how you can break free by disrupting that automaticity in your daily life. It’s bad habit ANARCHY!!

Try This: Identify a habit that has become automatic for you (think endless Netflix sprees, Oreo binges, purposeless app opening, etc.) and that you want to break. Commit to one action that will disrupt the automaticity of your habit, and do it!

Ask Coach AWags Heather asks how she can get back into an exercise routine after an injury or illness. The ladies talk about several steps to get out of your head and get moving.

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.

If this doesn’t say “summer,” we don’t know what does.

Angela SHOUT out What’s red and green and made up of 92% water?? No, it’s not a nauseous, sunburned, bloated zebra, though we understand why you would think that.

From the Episode:

  • On the Blog: Seeking Serious Solitude
  • Why do we love watermelon? Let us count the ways! Watermelon facts here
  • Find out more about the Advocare 10-Day Cleanse >>> here! It is a natural, healthy, and effective way to feel refreshed and renewed in your body.

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.

Before…

 

… And after. Some-bunny loves dyeing Easter eggs!

Episode 17: Dr. Erik Gnagy; Habits

Major Topic: Dr. Erik Gnagy, who specializes in behavioral health and sports performance at the

Image result for dr erik gnagy
Special co-host this week, Dr. Erik Gnagy

University of Texas at Austin, joins Angela as co-host to talk about how habits are created, why “good” habits can often be difficult to stick to, and how to combat the sometimes-natural inclination toward negativity.

Sucky Moment of the Week (5/5) Erik is dealing with the unique disappointment that can only come from one’s favorite team losing a high-stakes sporting event, in this case the University of Kansas Jayhawks and the NCAA Tournament. Inspired Action We get attached to things and ideas, like sports teams and game outcomes, giving their associated emotions power over us. Detach yourself from the situation, take an objective look at what you’re experiencing and label the emotion. A step back can help you realize that it really is just basketball (or whatever).

Angela SHOUT out To old friends and being able to see and share in each other’s progress and knowledge.

Our co-host Erik (far front) at John and Angela’s wedding way back when. Clearly being cool is a habit.

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:

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 10: Waiting, Saving, and Failing

Did you know we have an extremely official podcast recording studio at YogaSport Dallas? Cause we do.

Psst… FYI, this post contains affiliate links. Carry on!

Sucky Moment of the Week (4/5) Angela and Nicole have been working hard to switch the point of sale system at YogaSport Dallas to another provider, and it seems like everything that could have gone wrong has. Inspired Action Be patient while you’re waiting for the uncomfortable stuff to pass (it does pass).

Major Topic: Money Nicole doles out some tips for fun and effective ways to save money in your everyday life.

Dr. Erik Gnagy

Ask Coach AWags Karen asks: How do you avoid beating yourself up over setbacks? Angela’s friend and behavioral change expert Erik Gnagy weighs in.

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 if you’re having trouble deciding what to purge from your closet. Line up every item in each category and subcategory of clothing (short-sleeved t-shirts, sweaters, dresses, etc.). Every day, you have to wear whatever is first in line for whatever category of clothing you pull from that day. If the item you pull makes you think “meh, I’d rather wear something else,” consider getting rid of it.

Angela SHOUT out A’s little ones, Luke and Zoe, remind her how joyful, silly, and fun life can be.

From the Episode:

  • On the Blog: A Beginning
  • The 2017 YogaSport Yoga School Teacher Training Program is beginning March 14th. Whether you want to become a yoga teacher, dive deeper into your yoga practice, or discover ways to grow personally from wherever you are in life, this program is a great starting point. Podcast listeners can save $200 on registration fees with the promo code sparkpodcast.
  • Get clear on your budgeting with Dave Ramsey’s envelope method, and rid your browser of pricing schemes and online shopping temptations by going incognito.

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, and tell your friends about us on Facebook, Instagram, Twitter, or good old-fashioned word of mouth! Thanks for visiting.

Episode 9: Embracing Change and Being For Others

Psst… FYI, this post contains affiliate links. Carry on!

Major Topic: Ch-ch-changes We tend to avoid change instead of embracing it, even when it’s a change we want to make for ourselves. Angela and Nicole have been going through some major changes and discuss how they handle that first scary step out of the So-Called Comfort Zone (it’s a thing).

Sucky Moment of the Week (3/5) Nicole didn’t understand what the big deal was when Vic got upset with her for not using the plastic produce bags at the grocery store, but it turned out it wasn’t really about the bags at all. Inspired Action Truly acknowledge the feelings of others. If you go into a conversation with an agenda, you are not listening generously.

Ask Coach AWags Evelyn wants to know how to strike a balance when cultivating a lifestyle change. Angela has a few tips to help create consistency and discipline while still taking things one day at a time.

Not Pictured: The stress of having a baby photo shoot on your to-do list every month.

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 something off your to-do list. If you still haven’t tackled that nagging, recurring task, reevaluate whether you really need to, or are just telling yourself you “should”.

Angela SHOUT out Sharon, Angela’s mother-in-law, canceled her workout to spend time with the kids so Angela could focus on conquering her mountain of work. We’re inspired by Sharon’s willingness to sacrifice her time and energy to be for others.

From the Episode:

  • On the Blog: An Ending
  • The 2017 YogaSport Yoga School Teacher Training Program is beginning March 14th. Whether you want to become a yoga teacher, dive deeper into your yoga practice, or discover ways to grow personally from wherever you are in life, this program is a great starting point. Podcast listeners can save $200 on registration fees with the promo code sparkpodcast.
  • If you don’t want your fruits and veggies touching dirty grocery store conveyer belts, but you’re also low-key trying to save the planet, these reusable produce bags are an environmentally friendly alternative.
  • Gretchen Rubin talks about understanding yourself in order to understand how you can form effective habits in her book, Better Than Before. Take her quiz to find out if you are an Abstainer or a Moderator.
  • Want to test your short-term will power and detox your body at the same time? Try the 10-Day Advocare Cleanse Angela mentioned in the show. Once you make your purchase, we’ll send you all the info on how the cleanse works, including grocery lists and goodies to get you going!

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, and tell your friends about us on Facebook, Instagram, Twitter, or good old-fashioned word of mouth! Thanks for visiting.