Episode 57: Beating Burnout

Sucky Moment of the Week (4/5) Angela’s family has a major case of the sickies and are having to cancel plans left and right. Inspired Action Take the time to rest. Savor the rare moments where you get to stay in and snuggle.

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: Recognizing and Avoiding Burnout Angela and Nicole talk about a very real condition called BURNOUT – what causes it, the signs you have it, and how to avoid it.

Keep it Simple: Try This Think of the day as having a “flow” instead of a strict schedule you have to follow at all costs. Find your rhythm in the day and let a little of that hardcore routine go.

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.

Angela SHOUT out to her mom who cancelled plans to take care of Luke while Angela podcasts. Mom Wagner is always taking one for the team.

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!
  • 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 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.

Jade plant that Angela passed on to Nicole
Nicole’s new hobby – hand knitting

Episode 56: How to Hygge; Enjoying Simple Pleasures

Sucky Moment of the Week (2/5) Nicole’s pleasant stroll with Fiona and the doggies took a messy turn when baby and dog body fluids happened ALL at once in full view of the neighbor. Inspired Action Remind yourself: It’s really not that bad.

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: Making Time For Simple Pleasures This week we borrow some knowledge from our Danish friends and learn a new word: Hygge. It’s all about making time to enjoy the little things that bring us joy.

Share you Hygge moments with us on social media! @coachawags

Try This Shut off all the lights and eat dinner by candlelight one day this week.

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.

Nicole SHOUT out to her new neighbor, Frida, who baked banana bread and brought it over. Small town hospitality reminds us to slow down and enjoy the little things.

From the Episode:

Past Related Episodes & Blog Posts:

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!
  • 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 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.

 

Lindsey from the podcast team shares a hygge moment with her cat

 

Episode 55: Overwhelm; Shifting Your Mindset

Brilliant Moment of the Week (5/5) Angela went to a doTERRA summit in Colorado, which left her feeling uplifted and inspired. Inspired Action Angela’s takeaways: Follow your intuition, make things happen (even if it’s inconvenient), and surround yourself with people who are doing what you want to be doing.

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: Overcoming overwhelm Angela and Nicole tackle a word we know too well – OVERWHELM – and introduce strategies for how to identify it, prevent it, and, when you’re in deep, how to get out of it. Plus, they offer fun tips to help you feel inspired, light, and productive.

Try This Track the following in a journal this week: 1.) Anytime you think or say the word “overwhelmed” and what’s happening in that moment. 2.) Brain dump at the end of the day – what you got done, what you didn’t, what stressed you out. 3.) Trigger words (like “busy”) and more empowering replacements (like “full”).  Make the decision not to be overwhelmed.

BONUS Try This – Keep It Simple  Ask for help with something that you would normally not ask for help with. Say NO to something. Say it like you mean it and be okay with it.

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.

Angela SHOUT out to her favorite essential oil blend – doTERRA Breathe. It’s a lifeline in her house on a daily basis. She and her husband are no longer on allergy meds because of it!

From the Episode:

Past Related Episodes:

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!
  • 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.

Angela and her inspiration at the doTERRA conference.
Getting that essential oil fix! The Breathe blend is a lifesaver.

 

Episode 53: Clearing Out Clutter, Part 2

Sucky Moment of the Week (4/5) Angela’s Friday morning consisted of a FULL 30 minutes of just getting the kids to put their coats on. They are at that stage where they listen to nothing. Inspired Action Prep as much as you can the night before so that by the time you wake up, everything is out and ready to go.

How do you get your kids to cooperate in the morning? Email your suggestions to angela@angelawagnercoaching.com and we may just share your words of wisdom on the show!

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

Simplicity Tip (New Segment!) Horizontal spaces – flats spaces like countertops, desks, and tables – are a common trigger for stress when they get messy. This week, go through your house or office and notice where you see piles of clutter that consistently stress you out. Start your declutter journey there. Designate a home for each of your items – a place where it will live from here on out.

Major Topic: Decluttering Your Spaces, Part 2 Angela and Nicole dive even deeper into how we can add more joy and freedom to our lives by keeping only what we love and need. They share specific ideas for how to stop the clutter creep and save money.

Try This: Clean off your kitchen counters! De-own whatever you don’t use (give it away or trash it) and find a home for everything else (in a drawer, on a hook, etc). Take before and after pictures and tag us on social media: @coachawags, #sparkcleanout2018

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.

Angela SHOUT out to her essential oil diffusers (all 6 of them). They are part of her daily ritual of relaxation, intentional living and creating a space.

From the Episode:

     Related episodes and blog posts:

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!
  • 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.

Nicole helped her sister, Brandi, declutter. Here is BEFORE…
…and AFTER!
Coat rack BEFORE…
…AFTER – so fresh and so clean!

 

Episode 52: Clearing Out Clutter, Part 1

Sucky Moment of the Week (5/5) Nicole discovered that cholic is NO JOKE after Fiona spent days crying non-stop. Inspired Action Parent or not, we can all relate to feeling helpless when we’re in an unfixable situation. Be patient and know that you’re doing your best. Try a mantra: “Be patient. It will get better,” or  “This is just a moment in time.”

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: Decluttering Your Spaces Nicole and Angela offer up advice on how to simplify your 

spaces by getting rid of items that don’t give you joy or purpose.

Try This: Go through a room or closet in your house and find a few items that you’ve held onto that you don’t really use or love. Ask yourself the question: What do I expect to achieve by keeping this item? Let us know how it goes!

Spark Program New Year Special The Spark Program will give you the tools to get started on your goals, stay motivated, tackle obstacles, and feel more positive and energetic. Register now for a super discounted rate at: https://angelawagnercoaching.com/spark/

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.

Nicole SHOUT out to her mom, aka “Mimi”, who was there for support during the entire cholic episode.

From the Episode:

Other related episodes and blog posts:

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!
  • 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 51: Fitness + Diet Resolutions

Luke’s magic transforming tape measure.

Brilliant Moment of the Week (4/5) Angela found inspiration watching her toddler, Luke, turn a simple tape measure into an adventure using his imagination. Inspired Action Find more ways to be creative, even in simple ways.

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: New Year’s Fitness and Diet Resolutions  Nicole presents strategies for how to start healthy fitness and diet routines that fit our lives (not the other way around), with an emphasis on balance, flexibility, and inspiration.

Try This: Add five minutes to your day. Set your alarm five minutes earlier and use that time to start that routine you’ve been wanting to do (stretching, meditation, alone time with your coffee, whatever).

Serious about making BIG changes in your life? Angela is offering a Fireworks VIP Package for those interested in one-on-one results based coaching. Email angela@angelawagnercoaching.com or read more on her website.

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.

Angela SHOUT out to her winter hat for keeping her warm and cozy during the cold winter days. Secondary shout out to Nicole’s blanket doing the same good work.

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!
  • 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.

Shout out to Angela’s winter hat.
Acknowledgment to Nicole’s blanket for keeping her cozy during recordings.

Seeking Serious Solitude

On the podcast this week, Angela and Nicole talked about how many of our “bad” habits are so difficult to break because they have become automatic to us. These behaviors are simply wired in our brains from repeating so many times with some form of satisfying result (what kind of result depends on what kind of habit), like breathing or blinking or me walking straight to the coffee pot as soon as I step into the house where I nanny. One common automatic habit in particular that Angela pointed out was the impulse to check our phones multiple. times. a. minute. for, a lot of the time, not really much of a reason at all. Ooh boy. Does this hit home for anyone else?

Cameron recently sent me a great article about the benefits of solitude, and how we as a society are getting less and less of it in recent years (rough rough synopsis, you really should read the piece, it’s awesome). I have always prided myself on my ability to spend time alone. I have no problem spending a weekend by myself at my apartment, taking myself out to lunch, whatever, and it’s been that way for as long as I can remember. It didn’t really happen on purpose… Honestly I was a bit of a loner for a lot of my time in school, but that forced me to build up what I do believe are important muscles. The ability to spend time by oneself – without distractions or “plugging in” or a job to do – is undervalued.

How often do you come across such a peaceful place to sit and think?

But I’ve been losing that lately. I had a BlackBerry for… let’s just say a lot longer than it was socially acceptable to have a BlackBerry. And I knew I needed to just bite the bullet and get an iPhone to like stay relevant in the world, but I held out for years because I knew that having all those fun apps right at my fingertips was going to make me one of those people. The people who were always scrolling through their iPhones, opening their phones not because they needed to make a phone call or send a text or write an email or even take a photo, but just to check. Or look. Or scroll. To pass time. To satisfy an impulse or quell a worry.  BlackBerrys just didn’t have that much to do, so I didn’t really look at it that much.

Then I gave in, and I became one of those people. Oh, hi, sorry are you one of those people, too? I don’t think we’re bad people, guys, I just sort of don’t know why I can’t go to the bathroom without my phone anymore and it worries me just a lil bit. Just as I feared, my relationship to my phone has very quickly transitioned from one of utility to one of automaticity, and it’s with me all. the. time. My treasured and much needed solitude now has this specter lurking in the corner, waiting for me to need it.

“Saaaaaaarah,” it says. “Put down the book, Sarah. Come play with me. I have notifications for you, Sarah. They’ll tell you nice things, Sarah, things you can never know if you don’t put down the book and come play with me right this second!

And like a lab rat addicted to sugar water, I push the button for the reward I know is waiting on the other side of my home screen. Mindless entertainment! Virtual contact with the outside world! Instagram likes! New music! That email I forgot to reply to! Discounts! Snap stories! It’s all there for meeeeeee!!!

…just like it still will be in 30 minutes when I’m done with this chapter of this book that I sat down to read by myself and have some space. Because that’s what I really need. What I want is that instant gratification to which I’ve grown so accustomed that my muscles have literally memorized the fastest sequence of clicks and swipes that will get me to it, automatically. But what I need is space and solitude. Real solitude. Uninterrupted quiet time with myself. What’s the point of even trying to have down time if I’m going to let this white rectangle bully me with its mind games? To distract me with SuPeR uRgEnT things that are, 9/10 times, not actually urgent at all.

The kids I babysit have an hour of “rest time” after lunch every day. It’s not necessarily a nap, it’s just an hour of each day dedicated to solitude. Each child in his or her own room, no music or TV or screens, no playmates, just the kids and their individual toys and minds. I create this space for the kids because I know how important it is to be able to have that space in one’s life, yet I’ve stopped really committing to creating it for myself. I forgot to put my own oxygen mask on before I assist those around me, and I’m sort of starting to suffocate on tech impulses.

I’m on a plane to Coachella as I write this, and I’m so looking forward to a few days away from the grind of the real world and all my real world “must stay connected at all times!” impulses. I’m committing to being present and creating some space, to put down the phone and be ALONE (with 125,000 other people and some great music). Can I text you back on Monday? Great.


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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 assisting team at YogaSport in Dallas.

FAQ About The Spark Online Program

Here are just a few Frequently Asked Questions about the Spark online program.

1.     Do I have to practice yoga to do Spark online?  No, the Spark online program does not have a yoga component so there is no yoga experience necessary!

2.     How much time do I need to spend on this program each week? It’s difficult to put an amount of time on it. In general you will need a few hours per week (total) to do the work involved.  However, some people will spend more or less time depending on their goals.

3.     What if I am going on vacation or traveling during part of the five weeks?  If you are traveling, it’s easy to take the work with you. It’s nothing extreme and nothing you can’t make time for when you are away. However, if you simply won’t have time during your travels, you can just pick up where you left off when you get back.  The Glow package gives you the five week program over six weeks, Sparkle gives you three months to revisit content and Fireworks six months.

4.     What is the difference between YogaSport Spark and Spark online?  The biggest difference is that Spark online does not have a yoga component. Some of the exercises are similar but this program is defined into three categories. You can read the specifics of the categories and the focus for each week on the home page. If you have done Spark at YogaSport, you will takeaway new tools and exercises as well as the ones you know and love! The other big difference is that it’s online – you can access it from wherever, whenever (within your subscription period).

5.   Do I have to go on an extreme diet or completely change the way I eat? No, you will not go on an extreme diet. However, in week four, there is a 10 day detox that will challenge you to cut out all of the bad stuff (sugar, alcohol, etc) but certainly will not make you cut out all carbs or only drink juice (think brown rice vs white rice and lean turkey vs hamburger). You can either do this on your own or purchase the Advocare 10 day detox which I have been doing for over 10 years and simply love. If you are interested in a more structured way of cleaning out your diet, read about and purchase any of the 10 day detoxes here.