52 Weeks

With only a few weeks left of the year, we are reflecting on our goals for 2023. The invitation was to ask yourself these questions. 1. Think about 2023. Who is your future self in 2023? 2. How will you make your goals/habits/routines different? 3. Do you have a word or theme for the year? Melody: her word for the year is Discipline. Discipline equals freedom. Tracy: Being Intentional! Daily Intentionality. Serving Others & Thoughtfulness. Steph: She is focusing on running three marathons next year. She wants to run 26.2 miles in 3hrs & 59 mins. . Her new mantra is will it make my legs go faster?

When was the last time you did something that not just physically pushed you but also pushed you mentally? Melody shares what she learned at the DeadHorse 50 a couple weekends ago and how mental toughness and pushing through, just ten more seconds, makes us stronger in Christ.

“The butler slayed so the master can play.” Steph Shoell How is the butler doing in your life? The butler does the bathroom scrubbing, the cooking, the lunch packing, the outfit you'll feel good in. The master prioritizes what is most important to accomplish and executes able to refrain from distraction. This week's invitation is to note how the butler is doing and how the master is faring? What can be adjusted and what is worth celebrating? Article referenced: https://www.beherenowmindfulness.com/blog-layout-1/learn-how-to-be-your-own-butler A couple videos from Chase Hughes https://www.youtube.com/watch?v=m_JRyCq6jOk https://www.youtube.com/watch?v=OuY9zgy6og0

In a world where inflation is rising, staying financially prepared is more important than ever. Are you one of the millions of Americans struggling with debt? This week's invitation is to look at your finances and see how you can up your budget. It can be tough to stay financially afloat in today's world. But with a little effort, you can create a budget that works for you and helps you get ahead.

Do you know what your attachment style is? Understanding this can have a lot of benefits for your relationships. Learn more about the different styles and how to figure out which one you identify with most. Knowing your attachment style can help you better understand yourself and others, improving all of your relationships!

Tracy leads out the conversation on the words of prophets & apostles. She shares her experience with Elder Christopherson's talk this past October 2022, The Doctrine of Belonging and shares why it was such a powerful experience for her. Steph & Melody also share what they either learned or were reminded of because of the weekly invitation! You are invited to search the words of the prophets and listen not just once but over and over again.

Benjamin Hardy shares how sacred the mornings are for prime time creative & productive work. He recommends we protect those hours at all costs. Steph guides us through this conversation on this week's call and shares how she moved her business forward this past week in alignment with the challenge to do one to five things a day to move your business forward. Steph is our cold call expert and Melody is reaching out to other runners in her community. Tracy is staying above water in her new job. We invite you to consider what you can do to prioritize the sale in your business or job. The best work happens in Short intensive spurts. The first three hours with make or Break you. Three hours really focused. Brain is most active and creative immediately following sleep. Willpower strongest immediately following sleep.

When was the last time you promised you would do something and you did it? How did that feel? Steph reflects on a moment this past week when she recommitted to keeping her word. This week's episode focuses on the power of keeping your word along with measuring the gains and doing what you can do each day, rather than seeking all or nothing in goal completion. We invite you to reflect on how you are doing keeping your word to others and yourself.

Steph, Tracy & Melody discuss a victory from this past week along with their goals for the coming week. Melody makes an observation that all three of us have had big transformational times over the last few weeks and we are getting back to our fundamentals. Melody has a big vision for her business and is taking action. Steph is in the library searching for books using the Dewey Decimal system and Tracy is hopeful to re-establish her fundamentals after taking on a new teaching job. We invite you to re-evaluate how your goals are going and make adjustments accordingly.

What is agency and how does one use it to access Christ's atonement? Steph slept through her alarm and didn't make it to this mornings call. Melody & Tracy dive into the process of decision making and a comment that Steph shared with Melody regarding deciding for herself what she wants to do. Not being acted upon but choosing into what she desires to create in this life. Tracy & Melody nerd out the entire time on this important and super critical conversation around being a powerful creator in your life! The invitation this week is to have eyes to see when you are using your agency and when you are giving it a

What is bringing you joy right now? Melody guides Steph & Tracy through this week's challenge to do something creative. Each report on what they did and why they enjoyed it from water color, to a creation group, to video editing, we invite you to engage in something creative this next week. Suspend judgment and engage in the pleasure of creation and the satisfaction it can bring into your life. Show notes: Information on Rosenvall edition of The Book of Mormon https://www.deseret.com/2018/3/19/20641794/how-an-lds-father-and-son-reimagined-book-of-mormon-study-without-changing-a-word The Book of Mormon (Rosenvall edition) https://deseretbook.com/p/new-approach-to-studying-the-book-of-mormon?queryID=f21eea6c37e1afc764148f501b58802b&variant_id=153839-softcover Small Seed app: https://www.thesmallseed.com/pages/app

Tracy, Melody & Steph all move as they record this week's episode on going to God first. Melody also shares her experience volunteering at the Wasatch 100 and Steph gives her thoughts on Cottonwood Heights possibly canceling the Revel Marathon in years to come. Our invitation to you is to go to God first when tempted to go elsewhere. This doesn't mean you don't communicate with those you love but that you remember a relationship is cultivated through time spent together.

What are your thoughts on using social media to grow your business? Steph shares the benefits of using social media to grow your influence and business. Tracy & Melody offer their unique perspectives and share the challenges with being on social media as well as what they have learned works for them individually. Per usual, keeping it fun and creative seems to be critical in the long run. Our invitation to you is to post a reel for your business endeavors and come up with a strategy to help you leverage the community you have around you.

Melody leads out this week's podcast with an invitation to get rid of at least one thing. Per her visit to some friends who are minimalists, she had something click and went home to declutter, she has felt the joy it has brought her to renew her space and the peace it provides. Tracy & Steph share their thoughts around decluttering and Tracy mentions the technique taught by Marie Kondo to say, “Does this spark joy?” The invitation is to declutter or get rid of something in your house/car/space.

Melody has been up to all sorts of fun and reports on her vacation, Steph shares how she has been crushing her daily habits & Tracy reflects on the job search and The Book of Mormon Reading. Tracy reads several poems, she was very enthusiastic about this! Steph does a little Dr. Seuss reading & Melody shares a song from Switchfoot.

This week Melody is off on a road trip so it's Tracy and Steph talking about sunrises. The invitation this week is to watch a sunrise. Below are nine benefits of watching a sunrise.

What do you do for fun? Melody guides Tracy & Steph through some questions on fun and why as adults we sometimes don't prioritize fun. Each person shares what they did for fun this past week and each shares why play is so important for developing healthy relationships. Melody, Steph & Tracy report on their goals and how they will move forward this coming week. We invite you to find something you love and jump in to the fun!

It's funny how our brains work sometimes. We can be clear about what we want in the present moment, but when it comes to thinking about our future selves, things can get a bit fuzzy. Tracy invited us to learn from Dr. Ben Hardy last week as he unpacks the future self. And it turns out that the person we think of when we think of our future self is often very different from who we are.

Everyone is back from their travels and we are all together on the zoom call today. We chat about body image, our goals and how we balance each other.

This week Melody is out of town. Last week Tracy was camping in the redwoods so here and Steph caught up on their summer and where they are with their goals.

Tracy is camping in the Redwoods this week. Melody and Steph did a quick update on their run.

Even though we couldn't have our weekly zoom call, it was great to hear everyone's voice in the audio clips. It's important to celebrate our wins (big or small), commiserate our losses, and set goals to keep us moving forward. We hope you all had an excellent fourth of July weekend and enjoy all the things summer offers! From picnics and BBQs to swimming and tubing down rivers, there's so much fun to be had. Be safe, enjoy yourselves, and we'll be back next week with an episode from the trail.

What do you do to eat nourishing food? Melody, Tracy & Steph discuss their meal prep situation and the food they tried making this past week. The interesting parts of preparing food and overcoming hurdles. Melody makes the point that being excited about your food and carving out time to make it is critical in being successful. We invite you to review your food plans and make adjustments to enjoying the nourishing food you can prepare.

Are you comfortable saying affirmations to yourself in the mirror or in your car? If yes, bravo! Keep it up! If not, reminding yourself who you are in a way that feels good to you is probably key. This week's episode is all about how Melody, Steph & Tracy have created their personal mantras and declarations. The conversation morphs into why Tracy has a hard time connecting to her patriarchal blessing and how she is navigating the gap between her agency and what it tells her about her life's purposes and goals. Steph also shares how she broke down her patriarchal blessing and created more clarity in her own life.

How often do you reflect on how far you have come? What you have learned and how you have grown? This week's episode is a reflection on what we have accomplished and learned so far in the 52 Weeks podcast. Steph asks us some questions about what we have learned, what we are proud of and what growth we have seen in one another. Tracy cries. So, it's good. We invite you to reflect on what you have accomplished and think about what future self would tell the present version of you!

When was the last time you walked around barefoot outside your home? Melody is passionate about grounding and using our barefeet to connect to the earth. Whether you walk around barefoot or not, being outdoors and moving has a ton of physical and mental health benefits. Those benefits are shared in this week's episode along with Tracy's experience walking around barefoot and her feelings regarding opting outside. The episode also mentions the story of Cliff Young & Barefoot Ted. Though running is an option we invite you to walk barefoot or do something to appreciate those beautiful feet!

How has music influenced your life? What is one moment with music you will never forget? Who are the artists you listen to most frequently? This week's episode highlights the musicians and musical moments that have influenced Tracy, Melody & Steph. The following musicians are highlighted: Ben Rector, Cherie Call, Taylor Swift, Don Williams, Brad Paisley, Carrie Underwood, Andy Grammer, Weezer and Eric Hutchinson. We are excited for each of you to reflect on the power of music and the memories it brings to your memory. The invitation is to reflect on music, share it with someone else and to tap into its phenomenal power.

What do you do to stay up on the changes in your professional or personal industries? Steph found herself being jealous of other industries that require continuing education to keep their licenses current, therefore this week Steph invited Melody & Tracy to research podcasting for 20-60 minutes and to apply something that they learned in their individual podcasts. All links are below for you to dive into the episodes referenced and the tools you can use if you'd like to start a podcast. We invite you to join us at the Utah Podcast Coalition & to research either podcasting or another area of interest this coming week.

What does it look like when someone supports you in conversation? What is a shift response in conversation? Are both necessary? This week Steph, Tracy & Melody launch into their observations of supporting vs shifting the conversation in their day to day interactions. Interestingly, having this information didn't really support an ongoing conversation throughout the week but deterred Melody, Tracy & Steph from engaging with each other. Interesting? Yes. Supportive? Maybe not. Either way, Tracy & Melody were able to see how supporting vs shifting impacts their marriage relationship. The supportive habits of the year were also focused on in this conversation and goals were set for the coming week. Tune in!

“What is bringing you joy outside of work?” this question started today's conversation and led all of us into a conversation about play. How do you like to play? What is bringing you joy outside of your work right now? We also discussed the difference between attraction and admiration. What are you drawn to? What is something you have always wanted to try to do yourself? On the other hand, what is something you admire or look up to about someone or something but have no desire to do yourself? This week's conversation discusses admiration versus attraction and how noticing the difference in our own life can be illuminating & clarifying. We invite you to notice the difference in your own thoughts regarding attraction and admiration.

Do you enjoy dancing? Do you feel uncomfortable? Free? Alive? Energized? Embarrassed? All these emotions can accompany dancing and this week's topic reminded us that sometimes it will change your state to simply dance. Melody leads the conversation and shares several studies on the impact of dancing that are linked below. Dancing can feel very vulnerable but we have all had moments of victorious and joyful dancing. We invite each of you to do the same in the following week, turn on a song and cut the rug! The goals of the week are also shared and how we all are in need of crucial conversations. Direct message us on Instagram to report on your experience with dancing!

Meditation is one of Tracy's favorite daily practices and this week Steph, Melody & Tracy discuss their experience with the Tony Robbins meditation along with their thoughts around meditation, it is full of tips, what each person learned and of course Tracy's own testimonial and thoughts on meditation. It is a powerful and life changing practice that is best exhibited over time. Melody shares how her prayer journal is blessing her life along with how she self coached this past week and how challenging it was. Steph was able to hit 22,000 steps a day and is establishing that new pattern in her life. Tracy hit her AM routine goals every day and published three Instagram reels. This week's invitation is to complete one mediation and reflect on its power in your life. 

Steph leads out on this week's conversation by sharing a life changing episode with Morgan Mckell, the link is attached below. The question he asked himself about successful entrepreneurs was, “What are they doing that I'm not doing?” This question stuck with Steph and helped her make some necessary changes that are paying off in her daily routine 200 or so days later. Steph reflects on the blessings of habits and goals and Melody shares a couple of specific ways she has improved with being a running coach, along with Tracy's journey in desiring and having faith to be a mother. Steph also shares how at that time she felt the disconnect between who she was then and who she is now.

Steph has been crushing her daily habits along with tracking how much she is reading the word of God. Tracy is aware that she needs to get a morning routine up and running again and was able to see some emotional control victories this past week which encouraged her. Melody is focusing on the fire of scripture study and creating a more engaging experience for herself. She stepped into discomfort by going on the Razors in Moab. Melody invited us all to take cold showers this past week and we reflect on our experience in this episode. The invitation is now extended to you, take a cold shower this week and make observations on what it does for you.

Tracy Melody & Steph share what is RIGHT about their life today and how they handled the 12-24 hours without their phones. Though this was the challenge last week, we had a few technical difficulties and decided to focus again on what we learned from that experience. Listen in to hear our unique perspectives on the challenge. We also reviewed our successes, from this past week and shared our goals for the coming week. We invite all our listeners to set aside their phones for a longer block of time to make observations about their devices.

Steph throws us all of this week when she asks a moment in the past week when we thought, “I am cool.” It was a different question, we also discussed our goals for the coming week and discovered that this year's podcast is focused on character and is less visible then we sometimes expect from a “goals” podcast. Melody shares a beautiful insight about anxiety and getting rid of unnecessary tasks that aren't needful. Tracy, Melody & Steph all discuss the past week's challenge to do a 24 hour phone fast. Melody and Tracy share their specific insights and you'll have to listen to hear what Steph is planning to do. We invite all our listeners to fast at least a little while from their phone or to ask the question when picking up their phone, “what am I looking for?” -Manoush Zomorodi Songs & YouTube videos mentioned: Unanswered Prayers https://www.youtube.com/watch?v=sXzdm1cz1XU On My Own https://www.youtube.com/watch?v=deUgUoJ4z5I Used to Be Mine https://www.youtube.com/watch?v=53GIADHxVzM Manoush Zomorodi's TED talk https://www.youtube.com/watch?v=c73Q8oQmwzo&t=16s Yes Theory Video Tracy Mentioned https://www.youtube.com/watch?v=ZOgVZCugeuo

Melody, Steph & Tracy reflect on this past week's efforts to reflect on their phone usage. Everyone did something from checking their screen time to becoming more aware of how much they use their phones and devices. Tracy participated in the National Day of Unplugging and has a lot to say about that in this week's episode. Melody & Steph share some insightful thoughts around healthy attachments to our phones and how much time kids 8-18 years old are spending on their phones. Tracy advocates for simple awareness around how much and why you are using your phone. Boredom is a positive thing, especially for creativity. This week's invitation is to become aware by checking your screen time stats.

This week's topic: boundaries! Steph shares some tips for beginners with boundaries, Melody also talked about a couple of podcast she listened to by Henry Cloud regarding setting boundaries and Tracy commented and shared how we need to get more clear about what is a yes and what is a no. Melody opened up the point that a, “I am going to think about that.” is another great way to build in some think-time before committing. Each person restated their commitments for the coming week & invite you to listen to a podcast, listen to a TED talk or read an article on boundaries for this week.

Steph reflects on how long we have been podcasting in 2022 and if it feels like a long time or a short time for Melody and I. Tracy talked about her efforts in the past week to not doing things because of guilt, Melody focused on giving herself a high five in the mirror & Steph talked about the Body Battery associated with her Garmin watch and using it to realize how much sleep she actually needs. The watch is rather accurate and even depleted after Steph ate a heavy meal. Melody also uses the Body Battery to help her re-evaluate what is most important to focus on. Steph walked us through the Brooke Castillo podcast episode she listened to that outlined how to plan. Melody shared her frustration about how people do all the things. Grace and Christ centered help is the answer! We invite our listeners to create and follow through with one boundary in the next week. Where do you need to have a healthier more supportive boundary? Boundaries Podcast: https://www.youtube.com/watch?v=K8qmX2CLXhI&feature=youtu.be

It's our eighth episode, and it's crazy to think that we have only been podcasting together for two months. It seems like we have learned so much about ourselves, our habits, and our emotions. With last week being Valentine's Day, the invitation is to take yourself on a date. Tracy went to the Van Gogh exhibit downtown and realized she would have rather shared the experience with someone. Melody used her cube timer, set it for an hour, and worked on a self-help workbook. And Steph pampered herself and did her nails, and made an appointment for her hair to be done. Our invitation is to find something this week to do alone and plan the time to take yourself on a date.

Tracy leads the call this week as wins are discussed along with progress made on goals and habits. A focus for the conversation is awareness or consciousness and how that is key to making changes. The conversation for the week revolves around the Five Love Languages and how we can better be loved and love our closest family and friends. Goals and habits are renewed for the week ahead. The invitation for the week is to take the Five Love Languages quiz. Visit: 5lovelanguages.com

Melody, Steph & Tracy report on how their goals and habits are going in 2022. Melody shares a life hack worth remembering and references this amazing timer from Amazon. Brooke Snow's Law of Creation: Opposition podcast is also mentioned and is linked here. Melody & Tracy both discuss how it is better to anticipate the opposition than be surprised by it. Steph & Melody successfully reached out in a deliberate way to their family members. Tracy has a catharsis about her family and why it was so hard for her to reach out this past week.

Melody, Steph & Tracy cover their experience doing a “burn run/walk” and how that symbolic gesture helped them make more conscious choices about their beliefs and thoughts. Jesus Christ, His atonement and repentance are all covered in this conversation along with the victories and lessons learned from this past week. The invitation this week is to complete your own “burn run” by completing a write and burn, consciously letting go of a false belief, or meditating on one thing that is holding you back in 2022.

Tracy & Melody share their wins this past week. Steph shares how her 5k went and why it was frustrating for her. Steph reported her honest thoughts on going to God first, Melody also noticed that she wasn't tempted this way this past week & Tracy described her weakness in this invitation. Steph shared how she has been feeling anxious about an upcoming event she runs and Tracy & Melody gave their thoughts on what is happening under the surface for Steph. Tracy taught the Letting Go emotional spectrum and they each set goals for the coming week. The invitation this week is to go to God first when you have a problem or celebration rather than going straight to friends.

What do you think about this statement from President Boyd K. Packer? "True doctrine, understood, changes attitudes and behavior. The study of the doctrines of the gospel will improve behavior quicker than a study of behavior will improve behavior. . . . That is why we stress so forcefully the study of the doctrines of the gospel. " Today we are talking about scripture study and how getting to know Christ through his word is what will change our behaviors and actions. Steph leads the conversation as Tracy, Melody & Steph review their successes and failures for the week. Listen to hear Melody's victory with making friends with her anxiety. The decision to read scriptures for 30 minutes was a high bar and something that Tracy, Melody & Steph reevaluated. The invitation is to add two minutes on to whatever you are currently doing or begin at 5 minutes of study and increase two minutes a day throughout this coming week. Steph left us with the scripture found in Alma 5:7, “Behold, he changed their hearts; yea, he awakened them out of a deep sleep, and they awoke unto God. Behold, they were in the midst of darkness; nevertheless, their souls were illuminated by the light of the everlasting word…”

Melody leads this week's conversation reviewing goals and discussing prayer journaling. She shares some especially touching parts about her experience of prayer journaling. Steph discusses how she doesn't always know if it is her voice or God's but that it is a good practice. Tracy shares how she is using Elizabeth Pinborough's Kindly Light Prayer Journal and notices the power of being able to review all the revelation she has already received. This week's invitation: study the scriptures for 30 minutes and use them to receive revelation on personal questions.

Melody, Steph & Tracy review their weekly goals and report back on their victories for the week. Each person covered a different portion of the life of Christ, who is the “fire” we are focusing on this year. Melody covers the birth & highlights Simeon & Anna along with pondering like Mary. Tracy covers the magnificence of Christ's ministry to the one & his healing power. Steph covers the reality of Christ, how He lived & how He died and how devastating that was for His followers before his resurrection. The invitation this week is to prayer journal for two minutes this coming week.

In this week's episode Melody, Steph & Tracy discuss the theme for this year, “Focus on the Fire” and the different metaphors associated with that theme. They also share what they want to become and a few of their personal goals/habits for the coming year. Tune in to get ideas on goals for the coming year. The invitation this week is to study the life of Jesus Christ, since He is the focus of our 2022!

Hi! My name is Melody Bateman! I am a Physical Therapist Assistant, a Licensed Massage Therapist, a 1st degree black belt in American Kenpo Karate, and a Certified Running Coach. I have been running for 13 years. I started as a hurdler in high school and started distance running in college. During that time, I ran my first marathon. After college, I began ultra running, completing multiple races, long-runs and projects over 26miles on the trails, including a self-supported 100mile race. I have been teaching fitness since I was 12, starting as a karate instructor. I've been coaching runners specifically and “officially” for 3 years (I “unofficially” have coached friends and family since I was a teenager!) I love to help other's feel loved, find their potential and reach their goals!

Hello! I'm Tracy Robbins King and I have lost upwards of 20 to 30 fancy water bottles in my short life. #stayhydrated Despite the odds I continue to drink water from my own fancy water bottle. Unfortunately, I recently lost a water bottle in the Denver airport, it was a favorite. I taught school for eight years and am currently a podcast producer for the Thy Neighbor Podcast, I have published over 26 episodes. I enjoy learning from the process of doing. I am excited to share my daily practices and how tracking goals & accountability can help you level up your performance personally, professionally and socially. My favorite accomplishments are qualifying for the Boston Marathon, teaching myself to speak Spanish and then teaching it to others. Getting married to David is one of my proudest accomplishments! #winning

This year flew by, and we can't believe we are recording our last episode of the season. In this episode, we reminisce about the year and goals that were accomplished and others that weren't a priority. We discuss what we learned from this year and what surprised us. People's plans for 2022 and what they will change about their goal setting. 2021 thanks for being better than 2020! We really learned this year to dream big, start small and act daily.