Here we are, January 2025, with a short list of goals for the year ahead, and already some of us are wondering: How do I even begin? The answer is simple—start by setting an intention. Something as straightforward as saying, “I want to take one step toward my goal today,” can open up possibilities for actions and opportunities that support your goal throughout the day. Try this: set an intention for five days in a row and notice the results. Among all the tricks, tools, and

Love, like all living things, needs tending. It’s not a stagnant entity, but a dynamic force that grows, evolves, and sometimes falters under the weight of life’s complexities. This realization is what inspired The Love Retreat — a space for couples to rediscover, rekindle, and reimagine the essence of their connection. Calibrated to You When couples arrive at The Love Retreat, they often bring a spectrum of emotions. Some feel a quiet yearning for the spark that once burne

This is the final installment of both the Year in Review and the Year Ahead. These previous articles do a good job of leading to today’s theme of setting plans that feel right and genuine to you in 2025. In case you missed them here are the links: Kickstart 2025 by Reflecting on 2024 – Step 1 How to do a Year in Review – Step 2 Why we Achieve Some Goals and Not Others – Step 3 The Year Ahead 2025 – Step 4 Energizing or De-Energizing? As you review the past year in your "

Welcome to this continuing series of engaging approaches to reflect on past goals and prepare for the year ahead. Let’s face it—some goals fail to ignite our enthusiasm. This method transforms the process, helping you set goals that energize and motivate. Follow these strategies to make goal-setting a lighter, more rewarding experience, paving the way for meaningful progress. Building on the Year in Review This blog continues the theme from the prior post, Year in Review , wh

Welcome to this continuing series of fresh, engaging approaches of reflecting on past goals and preparing for the year ahead. Let’s face it—some goals fail to ignite our enthusiasm. This method transforms the process, helping you set goals that energize and motivate. Follow these strategies to make goal-setting a lighter, more rewarding experience, paving the way for meaningful progress. Here is the prior week’s blog leading to this one, Kick Start your Goal Setting in 2025 F

Welcome to the first in a series of fresh, engaging approaches to reflect on past goals and prepare for the year ahead. Let’s face it—some goals fail to ignite our enthusiasm. This method transforms the process, helping you set goals that energize and motivate. Follow these strategies to make goal-setting a lighter, more rewarding experience, paving the way for meaningful progress. Start by Looking Back Reflect on the past year and honor yourself by recognizing what went well

In coaching, clients often come to me seeking relief from challenges in their personal or professional lives. After a session, they frequently report feeling lighter, as though a weight has been lifted. While this immediate relief is rewarding to witness, I’ve observed a recurring pattern: months later, a similar challenge resurfaces. This cycle points to a deeper issue—patterns rooted in childhood. To address these recurring struggles, we often need to journey back to where

Here’s a quiz designed to help you identify which childhood strategy (or strategies) resonate most. The quiz uses a point system to encourage self-reflection. You'll find reflection questions at the end. Instructions: Read each statement below and rate how much it applies to you: 1 = Never true 2 = Rarely true 3 = Sometimes true 4 = Often true 5 = Always true At the end, total your score for each strategy and see which one(s) align most closely with your behaviors.

This is the second article in a series written from both ‘his’ and ‘hers’ perspectives. In the previous post, David shared his insights on embodying the masculine energy in our relationship. You can read his blog here . When I first heard about the importance of balancing masculine and feminine energy in a relationship, I didn’t fully understand it. I assumed that feminine energy meant being soft, passive, or yielding, which didn’t resonate with me. I saw myself as strong, dr

This is the first in a series written from a ‘his’ and ‘hers’ perspective. Next week Cynthia will share her perspective on the feminine. Read her blog here . When Cynthia and I first began learning about masculine and feminine energy, I didn’t think much of it beyond the usual associations. To me, masculine energy was about strength, providing, maybe even protecting. Over time, I realized it was something deeper. Embracing my masculine energy became less about fitting into tr

You've likely encountered the concept of Emotional Intelligence (EI) in business settings or conversations with colleagues. While it may sound straightforward, there's a deeper framework behind it. EI isn't an innate level of intelligence but rather an accessible set of skills that anyone can cultivate. We call it Emotional Fluency to emphasize its accessibility. Goleman’s Definition Daniel Goleman introduced the concept of Emotional Intelligence in the 1990s, defining it as

This cartoon perfectly captures what it’s like to be a people pleaser. As a former one myself, I know the internal struggle of constantly putting others first. We don’t ask for what we want, then resent the world for not giving it to us. We wear a happy face, regardless of how we really feel, out of fear that showing our true emotions will drive people away. Not just temporarily—there’s a deep fear of being abandoned for good. It’s a powerful but flawed mechanism rooted in th

Broadly speaking this is a state of shutdown and it doesn’t feel very good when it happens. It’s a state where we feel we cannot act on what is in front of us to take action or make a decision. We just want to flop on the couch and not think about anything. There is a myriad of reasons that can contribute to overwhelm. Here are those I see the most in my coaching practice. Take the Overwhelm Quiz . The classic is overcommitment by taking on too many responsibilities or commi

This blog will guide you through setting up for your best day, beginning with a simple morning meditation that helps you check in with yourself and your current state. The goal is to cultivate more effective, calm, and centered days. Three States Tense Peaceful Excited After I wake up, I enjoy a cup of coffee, splash cold water on my face, and then sit for a 10-minute meditation—before opening my laptop or reaching for my phone. Meditation comes first, grounding my day and

This blog clarifies the distinctions between shame and guilt and highlights how each can be approached for personal growth. Shame and guilt are often used interchangeably, but these two emotions are fundamentally different in how they shape our self-perception, relationships, and personal growth. In personal development, the goal is to transform shame into self-compassion and recognize guilt as a guide for behavioral change. Shame keeps us trapped in a fixed mindset, while gu

The 'blamer' characteristic is challenging because it is so ingrained and second nature that shows up everywhere from private thoughts to public remarks. The good news is it can be softened and reprogrammed. When used in humor it can be extremely funny; however, most of the time it’s not and usually dampens the mood with co-workers, family, and friends. It is de-energizing to spend time around someone with a negative mindset, a 'blamer'. Once a person recognizes they have a n

In last week’s blog, The Cost of Harboring Resentment , we explored the roots of resentment and outlined steps to overcome this debilitating emotion. Resentment not only hinders our ability to lead effectively in business but also prevents us from forming rich, meaningful relationships that bring energy and purpose to our lives. Why We Call It the "Cancer Emotion" Resentment can have a cancerous effect on relationships, especially with family and spouses, slowly eating away a

I often tell my clients how resentment undermines healthy relationships—both with others and with ourselves. I refer to it as the "cancer emotion" because if left to fester, it can silently grow, eroding our well-being. Resentment prevents us from truly connecting with others and building meaningful relationships. It also drains energy. Imagine letting go of your deepest resentments, freeing up that energy to foster rich, rewarding relationships instead. The Roots Resentment

Grief—something we often avoid at all costs. Whether it's the loss of a loved one, a relationship, a career, or a divorce, grief is widely viewed as an unpleasant experience. Like many, I once believed grief was a "one and done" process: to feel deeply sad, and then be free of it. The reality is grief stays with us for life. It’s Always There Grief can sit dormant for years before being triggered by a memory or event, resurfacing unexpectedly. In my coaching practice, I encou

Freedom is the opposite of feeling trapped or controlled. Any number of events, such as circumstances or relationships, can cause us to feel trapped. Freedom is the sense that we always have a choice and are in control of our choices. There are a couple of ways to consider freedom: as a legal right, and the other as our perspective on a situation. Any of the above examples can create stress in our life, and we may react to them in several ways: fatigue, digging our heels in,