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 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:

  • 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.

Cianna Stewart

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.

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.

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.

 

Stop, Drop, & Roll (out of the screen hole)

Ever feel like you live in an endless hole of screen time?

Ten years ago, the iPhone had just come out. Crazy to think about, I know. But even just that small piece of information communicates a lot  about how much our world has changed since then. In 2007, our phones couldn’t do that much. There was no such thing as a tablet or a smart watch, Netflix was just some dudes sending you DVDs in the mail, and “buffering” was a very real time suck for those of us with YouTube accounts.

Now, in a world where just a few swipes of the thumb can have you watching an entire season of Lost from anywhere with a cell signal, many of us are starting to get fed up. After a few years of seeing how far we can take this tech stuff and how many cool gadgets we can acquire, we’re taking closer looks at where these devices actually serve us versus where they are getting in the way of us living our lives and connecting with the world and people around us.

The thing is, there’s nothing inherently wrong with having our screens. Smart phones are hella useful, laptops allow us to work virtually anywhere, and TV is a captivating form of entertainment. But, in order to preserve some sense of control and, let’s be honest, sanity, it’s important to work screen time into our lives in a way that is intentional. You control your screens, they do not control you!

Make mindful decisions about how much time you and your family spend in front of your screens.

Easier said than done, right? But it doesn’t have to be. Often the best solution is the simplest one, and in this case (and, spoiler alert, most cases), it’s all about changing your mindset. So how can you take your screen use from a passive place of mindless scrolling or binge watching to an active, intentional place where you’ll no longer have to ask yourself, “What have I been doing for the last hour?”

Three words. Stop, Drop, and Roll.

“What?” you say. “Am I on fire? Why are you telling me to stop drop and roll..?” OK OK I know but it’s a different kind of stop drop and roll. We all learned this when we were children so why not take the useful mnemonic and apply it to a different area of our lives?

So the next time you pick up your phone, open your laptop, or turn on the TV, remember to 1) STOP before you start using the device, and ask yourself why you’re doing it. Work? Cool! Relaxation? Good for you. Get it. Impulse? Nah. That takes us to the next step. 2) DROP the device (not literally, please) if you realize that what you’re about to do won’t serve you or your intended use of time. And 3) ROLL on with your life and out of the mindless screen time hole! Whether you decide to go on with your screen time or drop it and do something different, you’ll have made the decision with intention and a clear mindset.

Episode 29: Renée Adams; Memory

Our special guest, Renée!

Sucky Moment of the Week (4/5) Renée let her frustration get the best of her and took it out on a friend. Inspired Action Be thankful for good friends who are compassionate, and look at the broader perspective of how your actions affect others. If you do something you aren’t proud of, own up to it and move on.

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

Major Topic: Memory Renée shares some of her knowledge on the topic of memory and how we can use simple exercises to shape a more productive mind.

Try This: The snapshot memory exercise. Throughout your day, take detailed snapshots of 3 moments in your mind. At the end of the day, go back through your moments from the most recent back in time through your memory, remembering as much detail as you can. Do this for two more days, each night going back through the memories from the previous days as well as the new snapshots from that day. See Renée’s graphic below, cause we know that gets a little confusing 😉

If you didn’t get a pic doing a yoga pose on your road trip, did it even happen?

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 Renée has been a member at YogaSport Dallas since the beginning and has continued to get more and more involved in the studio community. Shoutout to Renée for being a true YS OG!

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 24: Simple Stress Solvers; Meditation and Lavie Love

Kitchengate2k17: Officially over. Hello new kitchen!

Sucky Moment of the Week (5/5) The order for the studio’s water went awry, and Nicole hit her limit dealing with the fiasco all week. Inspired Action Customer service people are people, too. Even in frustrating situations, watch how and on whom you blow off your steam.

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

Ask Coach AWags Susan is obsessed with efficiency and getting. things. done. but wants to know: how do you turn that off and just relax?

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.

Major Topic: Meditation You’ve heard it works, but are you willing to try it? We discuss the benefits of meditation, unraveling the mysterious misconceptions to reveal a simple solution to many common frustrations.

We love the lav.

Try This: Work a five-minute, seated meditation into your day for one week.

Nicole SHOUT out A renewed love of lavender oil has been giving Nicole a beautiful sense of ease.

From the Episode:

  • On the Blog: Time Unwasted
  • Want to know more about meditation?
    • Angela and Nicole show you how, here
    • Christopher, YogaSport teacher, tells about his journey
    • Oh and we’ve got the science for ya, too
  • Angela’s zen momma recipe for homemade, essential oil baby wipes 🙂
  • Need some of that lovely lavender in your life? Here’s where we get ours.
  • Looking for a way to put all the tips you hear on the Spark Podcast into action? Start creating the change you want to see in yourself with the Spark Online Program. Online and on your own time to fit your schedule, Spark provides tools and guidance to help you spark inspiration in your life, and we’re having a special Spring Cleaning Offer. Register online here: Spark Online using the code springcleaning for $50 (but hurry, the offer expires June 1, 2017!)

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.

P.S. If you’re a before&after junkie like we are, enjoy these pictures of Angela’s kitchen pre- and post-Kitchengate2k17. Because, wow.