Beautiful Baggage

Do you get worn out by long stretches of socializing, back-to-back meetings, or traveling with groups? You might be prone to something known as the "introvert hangover". Learn more about this phenomenon (and how to avoid it) in this episode! Further readingAs I mention in the podcast, I recently was introduced to the "introvert hangover' concept through the work of Jenn Granneman, the founder of https://introvertdear.com/ (IntrovertDear.com) and the author of http://amzn.to/2kBaFTH (The Secret Lives of Introverts: Inside Our Hidden World). If you'd like to learn more, I highly recommend starting with her article, https://introvertdear.com/news/introvert-hangover-signs/ ("12 Signs You Have an 'Introvert Hangover')". The good news is, once you're aware of this phenomenon, you can start taking steps to avoid it. For example, take introversion expert Susan Cain's advice and schedule "restorative niches". https://careerpivot.com/2019/introverts-have-you-scheduled-your-restorative-niches/ (This article) offers some creative some ways to do that. And https://www.riskology.co/introvert-social-calendar/ (here are some more ideas) for managing your social calendar in a way that nurtures you.    

As someone who loves to travel and explore, I've always had a soft spot in my heart for the scene in The Sound of Music where the Reverend Mother urges the lovestruck and confused Maria to hit the pause button on her plan to become a nun and "climb every mountain, ford every stream, follow every rainbow. . ." https://www.youtube.com/watch?v=RKuqySkqhHw (https://www.youtube.com/watch?v=RKuqySkqhHw) There's sage advice in there, for sure. But, if you take the song too literally, it also sounds... exhausting! Luckily, we don't need to spend our days scaling snowy peaks to find purpose and meaning right here, right now. Further readingIn this episode, I reference the work of Dr. Viktor Frankl, a psychiatrist, philosopher, and holocaust survivor. His autobiographical account of life in Nazi prizon camps, https://en.wikipedia.org/wiki/Man%27s_Search_for_Meaning (Man's Search for Meaning), has inspired countless people to reclaim their sense of purpose. Coaching informationIn my work as a certified coach, I specialize in helping people who identify as quiet, introverted and/or shy overcome their limiting beliefs and embrace who they are. https://www.daocloud.com/pro/stephanie-martin-taylor (Here is a link )to more information. If you’d like to book a free consult, the easiest way is through my coaching portal. https://www.coachaccountable.com/offering/PmDMa1kxDAWSFGZxydfEjpfJ6ssOFbk (Click here) to find a time and book a free mini-session. If you have questions or would like more information, please email me at https://yourbeautifulbaggage.com/episodes/overcoming-shyness-five-ways-traveling-solo-helped-episode-51/stephanie@yourbeautifulbaggage.com (stephanie@yourbeautifulbaggage.com.)  

Even when life is uncertain (and — spoiler alert! —) it's always uncertain, it's important to keep dreaming and visualizing your future. In this podcast, I share my thoughts about why accessing your optimism can be so beneficial. Further explorationAs you might recall, I talked about the importance of dreaming and visioning at the start of 2020. Although that year definitely didn't go as planned, the time spent visualizing goals and dreams wasn't wasted. I invite you to https://yourbeautifulbaggage.com/episodes/dreaming-the-impossible-dream-part-2/ (take another listen,) and refer to the episode notes for a deeper dive into this fascinating topic. Coaching informationIn my work as a certified coach, I help people who identify as quiet, introverted, and/or shy overcome limiting beliefs to achieve their goals. https://www.daocloud.com/pro/stephanie-martin-taylor (Here is a link )to more information. If you’d like to book a free consult, the easiest way is through my coaching portal. https://www.coachaccountable.com/offering/PmDMa1kxDAWSFGZxydfEjpfJ6ssOFbk (Click here) to find a time and book a free mini-session. If you have questions or would like more information, please email me at https://yourbeautifulbaggage.com/episodes/overcoming-shyness-five-ways-traveling-solo-helped-episode-51/stephanie@yourbeautifulbaggage.com (stephanie@yourbeautifulbaggage.com.)    

In this episode, I share five ways traveling — and, specifically, traveling on my own — helped me overcome shyness. Even if you're pretty confident, we all have fears and hesitations that hold us back. I invite you to see if anything I learned resonates with you! Stay safe while traveling solohttps://www.ricksteves.com/travel-tips/trip-planning/tips-for-solo-women-travelers (Here) are some safety tips and common-sense advice for women traveling alone in Europe. And https://www.bankrate.com/finance/credit-cards/female-solo-travel-guide/ (this article )offers even more excellent tips on how to protect yourself, physically and financially, while you travel alone. Coaching informationIn my work as a certified coach, I help people who identify as quiet, introverted and/or shy embrace who they are and overcome their limiting beliefs. https://www.daocloud.com/pro/stephanie-martin-taylor (Here is a link )to more information. If you’d like to book a free consult, the easiest way is through my coaching portal. https://www.coachaccountable.com/offering/PmDMa1kxDAWSFGZxydfEjpfJ6ssOFbk (Click here) to find a time and book a free mini-session. If you have questions or would like more information, please email me at stephanie@yourbeautifulbaggage.com.  

Thanks for listening! And don't forget to sign up for the newsletter by visiting the home page of yourbeautifulbaggage.com (scroll to the bottom for the signup form). Coaching informationThank you for helping spread the word about my coaching offerings. https://www.daocloud.com/pro/stephanie-martin-taylor (Here is a link )to more information. If you'd like to book a free consult, the easiest way is through my coaching portal. https://www.coachaccountable.com/offering/PmDMa1kxDAWSFGZxydfEjpfJ6ssOFbk (Click here) to find a time and book a free mini-session.

If you watched Sesame Street in the 1970's and 80's, you might recall a wild-haired musical genius muppet named Don Music. Or maybe you don't. Producers https://www.hollywoodreporter.com/news/meet-muppets-evicted-sesame-street-1182864 (stopped airing his segments) after learning that little Gen-Xers were emulating the tortured artist's tantrums, which involved wailing, sobbing, and — most alarmingly — throwing his head onto the piano keys. I agree that Don's head-banging histrionics didn't set the best example for kids, but let's also remember that this was an era when children biked and roller-skated helmetless https://www.metv.com/lists/12-reasons-kids-from-the-60s-and-70s-shouldnt-be-alive-right-now (and no one blinked an eye). And, when viewed as lessons for adults, the Don Music segments are, in my opinion, a brilliantly hilarious depiction of perfectionism at its worst. For more on why I love Don Music (and, especially, his interactions with Kermit the Frog) and what those segments can teach us about taming toxic perfectionism, I invite you to listen to today's podcast episode. Then, click on the links below to learn more to watch the artiste in action. Finally, ask yourself: How can you summon your inner Kermit the Frog when perfectionism rears its head? In the meantime, I advise wearing a helmet. https://www.youtube.com/watch?v=51LT4kBwAGY https://www.youtube.com/watch?v=Jfqc07-C4Vw https://www.youtube.com/watch?v=RrJnzBFzEEY      

While having high standards can take us far in life, trying to earn an "A+" in everything we do can lead to burnout, illness, and depression. Today's episode, part one of a two-part series, is an invitation to take a look at your perfectionistic tendencies. Are they helping you, or holding you back? Further readinghttps://www.psychologytoday.com/us/blog/through/201903/the-price-perfection (This article), in Psychology Today, explains the fear-based roots of perfectionism and why chronic perfectionism is detrimental to our health and well-being. It also offers a number of helpful tools and mindfulness exercises to keep perfectionism at bay. It's often perfectionism that keeps people who are shy/socially anxious from putting themselves and their work out into the world. More about that https://adaa.org/learn-from-us/from-the-experts/blog-posts/consumer/social-anxiety-imperfect-new-perfect (here) and why "imperfect is the new perfect" may be a helpful mantra to adopt. Share your anti-perfectionism mantra!Do you have a favorite mantra when you're mired in perfectionistic thinking? Please share in the comments section! Want more help managing your perfectionism?As a coach, I can help you identify what's causing you to get mired in perfectionism and teach you tools to overcome the perfectionistic tendencies that stop you in your tracks. If you're interested in learning more about what coaching can do for you, I invite you to book a free 20-minute consult. https://www.coachaccountable.com/offering/PmDMa1kxDAWSFGZxydfEjpfJ6ssOFbk (Click here) to book your session today.

In this episode, we explore the concept of neuroplacticity — the brain's ability to change and rewire itself to adapt to changing circumstances. It sounds complicated but, as I learned recently, even something as simple as painting your nails can be enough to change your neural circuitry. Further reading about the science of neuroplasticityThe science is exciting; but, as with anything having to do with health, there is also a lot of hype to sift through. Here are a few articles that offer a mix of practical tips and perspective. From Healthline, https://www.healthline.com/health/rewiring-your-brain (6 Simple Ways to Rewire Your Brain) From the BBC, https://www.bbc.com/future/article/20151123-the-brains-miracle-superpowers-of-self-improvement (The Brain's Miracle Superpowers of Self-Improvement ) From the New York Times, https://www.nytimes.com/2019/11/19/health/brain-removal-hemispherectomies-scans.html (How the Brain Can Rewire Itself After Half of It is Removed)  

To live a bold, adventurous life, we need to stay physically healthy, emotionally resilient, and mentally sharp. But all too often, our efforts to take care of ourselves in these areas get derailed ... by short-term thinking and our need for immediate gratification. In this episode, I offer a simple mindset shift that, if practiced consistently, can do wonders for your health and overall well-being. Take a listen, and let me know how it might work for you!

One of my favorite reasons to travel is that it's chance to "try on" slightly different ways of looking at life, of living in the world. Not only is it fun, studies show trying new things has tremendous benefits for our mind and mood. Wandering into the unfamiliar staves off boredom, stimulates our brain cells, and increases the flow of "happy hormones" like dopamine and serotonin. So, what to do amid lockdowns and travel restrictions? Listen to today's episode for some more food for thought.

If you're anything like me — someone with an all-too-human brain — you are intimately familiar with the feeling of stuck-ness. Inertia. Stagnation. Paralysis. Whatever you want to call it, it's the feeling that, though you want to move in some direction or other, you've fallen into the proverbial rut and can't get out. In this episode, I share with you a tool that can help you better understand what's going on when you're feeling that way. I call it "unpacking you mind".  

If you feel like you lost steam in 2020, or stalled out altogether, know that you are in very good company. It was an extraordinarily unusual year, and the stresses of the global pandemic touched all of us in ways large and small. As we look ahead to 2021, let's first remember to be compassionate towards ourselves. We continue to navigate choppy waters. But — and this is important — let's still set big goals and for 2021 and beyond. Working toward a goal forces us to grow. And by growing, we gain the momentum we need to live boldly and authentically. Our feelings = Our powerJust as in years past, we'll hit obstacles in pursuit of our dreams. But — and here's the really good news! — with some awareness about how our feelings fuel our actions (or inactions), we will be better equipped to keep moving toward the life we want with grit, inspiration, and confidence. Ask me about my coaching programs!Along with being a veteran journalist and seasoned traveler, I am also a certified life coach, specializing in “helping quiet people live loud lives” by cultivating an adventurous mindset! If you’re interested in booking a free mini coaching session with me, please email me at stephanie@yourbeautifulbaggage.com.

This episode was inspired by T.S. Eliot's famous poem 'The Love Song of J. Alfred Prufrock'. When I first read it, I was an outwardly-quiet teenager who longed to break free from the shackles of extreme shyness. The poem was a revelation, on many levels. For one, it helped me see that I wasn't the only anxiously self-conscious person ever to walk the earth (though J. Alfred Prufrock is a fictional character, it was clear to me that T.S Eliot knew what it felt like to feel stifled by timidity and social anxiety). More importantly, it awakened me to the fascinating world of cognitive distortion. What is Cognitive Distortion? Cognitive distortions are thought errors. Thinking that feels true but is actually a skewed interpretation of reality. The thoughts are often fear-based and, when they become habitual, can cause anxiety, depression, and a host of other negative feeling states. To learn more about how deceptively off-base our thinking can be, check out Psychology Today's https://www.psychologytoday.com/us/blog/in-practice/201301/50-common-cognitive-distortions (list of 50 common cognitive distortions). The good news is that, the more aware of our thought patterns we become, the more likely we are to question their basis in reality. Further reading Though written more than a century ago, 'The Love Song of J. Alfred Prufrock' remains a popular subject of scholarly analysis and debate. A quick Google search will lead you to numerous articles and summaries like https://www.bl.uk/20th-century-literature/articles/a-close-reading-of-the-love-song-of-j-alfred-prufrock (this) and https://poemanalysis.com/t-s-eliot/the-love-song-of-j-alfred-prufrock/ (this). Apple's "Antennagate" In this episode, you heard me describe my short and, in the grand scheme of things, not particularly significant interaction with Apple co-founder Steve Jobs when I covered the incident known as "Antennagate". More background about the tech problems with the iPhone 4 https://www.cultofmac.com/492086/today-apple-history-antennagate-consumer-reports/ (here).

One of the most fascinating things about us quiet people? We've usually got a lot going on underneath our demure facade. Others may not see it right away. Some may never see it. No worries. Trust that your hidden treasures — your talents, interests, life experiences, etc. — are there to serve the right people, at the right time. And know that, in the meantime, those hidden treasures are always enriching you. Keep cultivating them. They are your superpower. Further explorationIn this episode, I describe the amazing underground wonderland of the Wieliczka Salt Mine, located just outside Krakow, Poland. I highly recommend a visit, either in person or virtually. Here are a few links to get your started: Official Wieliczka Salt Mine https://www.wieliczka-saltmine.com/ (website) A short https://classroom.ricksteves.com/videos/weiliczka-salt-mine-in-poland (video introduction) to the salt mines, from Rick Steves And, shifting back from the metaphorical to the practical, a book recommendation: https://www.amazon.com/gp/product/1510721029/ref=as_li_ss_tl?ie=UTF8&fpl=fresh&pd_rd_i=1510721029&pd_rd_r=87AZSGWVDGG5ZPA7VE91&pd_rd_w=xxPd6&pd_rd_wg=XpXB7&pf_rd_m=ATVPDKIKX0DER&pf_rd_s=&pf_rd_r=10MNS7NM2MN2DYZR3XZ1&pf_rd_t=36701&pf_rd_p=781f4767-b4d4-466b-8c26-2639359664eb&pf_rd_i=desktop&linkCode=sl1&tag=intdea0a-20&linkId=3340b6963116642a3ddbdd414451db43 (The Secret Lives of Introverts: Inside our Hidden World ) by Jenn Granneman. Granneman is the founder of https://introvertdear.com/ (Introvert, Dear, )a wonderful publishing platform for quiet people and those who love them. Check it out!  

Who says you have to be a talkative extrovert to live a bold and powerful life? Today we're talking about the softer side of power. Further explorationOne of my life's biggest "aha" moments? Reading "Quiet: the Power of Introverts in a World that Can't Stop Talking". Read more about the book and the author, Susan Cain at www.thepowerofintroverts.com. (http://www.thepowerofintroverts.com) For a quick introduction to the idea of "soft power", watch Susan Cain's TED Talk here (https://www.ted.com/talks/susan_cain_the_power_of_introverts?language=en).  

Decisions, decisions. . . It's exciting to have choices as we work to break out of our shells. But sometimes too many choices can slow us down, or keep us stuck altogether. Today we're talking about the value of narrowing our choices. Ironically, this practice offers us a way of making sure we don't miss out! Further readingClick here (https://hbr.org/2019/11/why-constraints-are-good-for-innovation) for a fascinating (albeit pretty wonky) read about why constraint is good for innovation. More here (https://tinybuddha.com/blog/why-too-much-choice-is-stressful-and-7-simple-ways-to-limit-it/) on why too much choice can be stressful. Did you know there's such a thing as "decision fatigue"? Here (https://www.verywellmind.com/how-to-prevent-decision-fatigue-3956973) is a brief article explaining this fascinating concept.  

You know the expression, "Feel the fear and do it anyway"? Hmm. Easier said than done, right? Especially if your goal or dream — whether it's to travel solo around the world or embark on an exciting new career — often requires you to frequently and consistently take actions that are currently far outside your comfort zone. One way to make the discomfort more manageable is to think about that scary thing you know you must do the way an athlete would a tough workout — something that's uncomfortable in the moment but ultimately makes your stronger and more likely to succeed. In this episode, I talk about how I manage my anxieties around public speaking. Take a listen, and let me know how you're building your bravery muscles! Further resourcesSince we're on the topic of of public speaking, please know that if you shudder at the thought of speaking before a group of people , you are in very good company. Here are a few articles addressing the topic from: The Mayo Clinic (https://www.psychologytoday.com/us/blog/smashing-the-brainblocks/201711/how-conquer-the-fear-public-speaking) Psychology Today (https://www.psychologytoday.com/us/blog/smashing-the-brainblocks/201711/how-conquer-the-fear-public-speaking) The American Psychological Assoication (https://www.apa.org/monitor/2017/02/tips-speaking) Whether it's public speaking that has you feeling paralyzed or something else, it's important to understand that managing your mind can help you manage the fear. Here (https://medium.com/be-a-brilliant-writer/its-time-to-stop-holding-yourself-back-from-all-you-ever-wanted-feel-the-fear-and-do-it-anyway-by-4bc919a76fe8) is an excellent summary of the classic book by Dr. Susan Jeffers, Feel the Fear and Do it Anyway. Take a look at some of the exercises, designed to help you adopt a fear-busting mindset. Work with meAs a certified life coach who works with people who identify as '"quiet," "introverted" or "shy," I love helping my clients identify their limiting beliefs and overhaul their mindset. To learn more and/or book a free 20-minute coaching mini-session, please email me at stephanie2yourbeautifulbaggage.com. (stephanie@yourbeautifulbaggage.com)

Beautiful Baggage is one year old!  As we head into the next 12 months, we'll be rerouting a bit. Focusing less on travel (because, let's face it, it's not the easiest thing to do now) and more on cultivating an adventurous mindset. And ... More specifically, I'm hoping to help those of you who identify as shy, introverted, quiet —whatever you want to call it — lead loud lives in your own unique way! Take a listen to my thoughts on where the podcast is going, and let me know what you think!

Which is more gratifying: collecting things, or collecting experiences? Maybe there's a middle way. Join me for this reflection on the benefits of travel souvenirs. There's also a mindfulness exercise at the end of this episode. Try it out, and share what good memories and feelings came up for you! Ask me about my coaching programs!Along with being a veteran journalist and seasoned traveler, I am also a certified life coach, specializing in "helping quiet people live loud lives" by cultivating an adventurous mindset! If you're interested in booking a free mini coaching session with me, please email me at stephanie@yourbeautifulbaggage.com (mailto:stephanie@yourbeautifulbaggage.com) .

When we are allowed to travel freely again, where will we go? What experiences will we seek out? Some thoughts on how looking to the past when we travel could both help us better understand the present moment and move forward with greater mindfulness.

Did you enjoy playing dress-up as a child? If so, think about how you felt with each costume change, each subtle (or not-so-subtle) identity shift. Today's episode explores the idea that what we wear when we're stuck at home can have a profound impact on our mood and productivity. Further readingIn this episode, I mentioned the work of Marla Cilley, aka the FlyLady. Click here (http://www.flylady.net/d/getting-started/flying-lessons/dressed-to-shoes/) to learn more about more about her "Dress to Shoes" philosophy. I've also learned a lot from one of my favorite coaches, Tonya Leigh, about the power of dressing up while working from home. Click here (https://frenchkisslife.com/chic-awakening/) for one of her podcast episodes encouraging listeners to step up their style! And here (https://brainfodder.org/psychology-clothes-enclothed-cognition/) is another article all about how clothes can affect the way you think.  

Who says you have to leave home to enjoy the benefits of travel? Thanks to technology and global trade, we have wide access to some of the best experiences the world has to offer. This episode, recorded during the COVID-19 pandemic, explores the idea that — with an open mind and a creative spirit — we can go almost anywhere. Further readingHow will COVID-19 affect the future of travel? Click here (https://www.nytimes.com/interactive/2020/05/06/travel/coronavirus-travel-questions.html) for fascinating take by The New York Times. PG what?In this episode, I referenced a popular brand of tea in the U.K.: PG Tips (https://www.pgtips.co.uk/) . It's available online, and you can find it in many supermarkets in the U.S. More tools for virtual travelHere are a few more links to help you brainstorm ideas for your next virtual adventure: (https://www.travelandleisure.com/attractions/museums-galleries/museums-with-virtual-tours) Museum Virtual Tours - Travel + Leisure (https://www.travelandleisure.com/attractions/museums-galleries/museums-with-virtual-tours) Virtual Hikes in the U.S. to Take During Quarantine - BuzzFeed (http://Virtual Hikes In The US To Take During Quarantine - BuzzFeedwww.buzzfeed.com › laurenkeary › virtual-hikes-visit-...) 80 Authentic Recipes from Around the World - Taste of Home (https://www.tasteofhome.com/collection/travel-around-the-world-in-80-meals/) Virtual Dives in U.S. National Marine Sanctuaries - NOAA (https://sanctuaries.noaa.gov/vr/) Virtual It's a Small World Boat Ride - Disney Theme Parks (https://www.youtube.com/watch?v=I2Do309e4YU&feature=youtu.be)  

Waiting for a vaccine. Waiting to go back to work or school. Waiting for an end to this heartbreaking global pandemic. Due to COVID-19, most of us have been spending an unusual amount of time in a place Dr. Seuss called a "most useless place". It's called The Waiting Place. While waiting is a very normal part of life, it's not the easiest (cue this song (https://www.youtube.com/watch?v=uMyCa35_mOg) , byTom Petty and the Heartbreakers) .  

The spread of the novel coronavirus (COVID-19) is frightening, to say the least. We can do our part to curb the pandemic by staying home, curtailing our travel, washing our hands, etc. But, beyond that, there is a lot about this situation we simply cannot control, and that realization, if we let it, can make the fear even more intense. In this episode, I share a bit of what I learned about managing fear from another scary situation — traveling to Iraq in 2005. Journal exerciseWhen was the last time you faced fear? How did you process the feeling? What did you learn (positive or negative) from the experience? How might that lesson serve you now, or in the future? Podcast recommendation: on this episode (https://yourpositiveimprint.com/episodes/former-npr-affiliate-news-anchor-shares-iraq-war-experience-stephanie-martin-taylor/) of Your Positive Imprint, an uplifting podcast by Catherine Praiswater. Please take a listen and support Catherine by liking and subscribing!

For all of us affected by COVID-19, physical travel is difficult, if not impossible. But we are still traveling —metaphorically speaking — and no one quite knows where this journey will lead. While most of what's happening is beyond our direct control, we do have control over our mindset. In this episode, we begin to lay out a plan for how we want to think and feel during this time of uncertainty. Episode ResourcesFor more on how intention-setting can help you during this journey, or any other, I invite you to listen to Episode 12: the Value of Setting an Intention (https://yourbeautifulbaggage.com/episodes/the-value-of-setting-an-intention-episode-12-2/) and take a look at the shownotes. Journal PromptsThink back about the past week. What have been the top three dominant feelings coming up for you? Write them down. If the feelings are negative, how do you act when they come up? If, upon reflection, you find that you're reacting to your feelings (crying, lashing out, withdrawing) or resisting what you feel (escaping through television, food, alcohol, etc) how are your actions (or inactions) affecting you? What would happen if, instead of reacting or resisting, you acknowledged your negative emotions and simply allowed them, with compassion? Write a few sentences about what that might look like or feel like for you. What are three neutral or positive emotions you would like to feel more often during this time? For each emotion, write out a thought you could think to access the feeling. For example, if you would like to feel resilient, your thought could simply be: "This experience is making me stronger." What are three ways you can remember to practice thinking these thoughts in the coming days? Further help through coachingIf you or someone you know could use some 1:1 coaching during this time, I am offering coaching sessions on a limited first-come, first-serve basis (via Zoom or phone). To book a free consultation call, please contact me at stephanie@yourbeautifulbaggage.com (mailto:stephanie@yourbeautifulbaggage.com) .      

This episode was recorded on March 18, 2020 — two days into San Francisco's COVID-19 quarantine. There are still so many questions. How long will this last? When will life be 'normal' again? Will our social distancing efforts be enough to slow the spread of this dangerous — sometimes deadly — illness? We don't yet know, and there are so many factors that remain beyond our control. However, one thing we CAN control is our mindset. Having a strong sense of adventure, even when you physically can't go anywhere, definitely helps! Additional resourcesOn this episode, I talk about how my friends set up a virtual St. Patrick's Day party on Zoom. For those of you who have never used this video conferencing service, I invite you to check it out — it is truly a game-changer (and, no, they are not paying me to endorse them)! To learn more about the service, click here (http://www.zoom.us) . Also, yes, you heard me correctly — I am now a certified life coach! My specialty is working with mid-career professionals who identify as "quiet or "shy". If you're interested in learning more, please drop me a line at stephanie@yourbeautifulbaggage.com (mailto:stephanie@yourbeautifulbaggage.com) .

Next time you feel a jolt of energy, a surge of emotion, a flood of heightened sensation — pay attention. These moments are the key to uncovering your true passions and renewing your sense of purpose1 Further reading. Muhammad Ali Center (https://alicenter.org) , Louisville, KY More about what to see and do in downtown Louisville (https://www.gotolouisville.com/neighborhoods/downtown/) Churchill Downs (https://www.churchilldowns.com/) share of controversy (https://www.smithsonianmag.com/smart-news/why-making-derby-pie-might-land-you-lawsuit-180959007/) , though (over naming rights)1

Think you don't have the time, money, or space to exercise on a regular basis?  A trip to China several years ago helped me realize that those reasons - and many more - are just excuses!  

I always marvel at the beauty and variety of the fresh fruits and vegetables available at the many fresh air markets I've visited in the U.S. and around the world. This abundance is something I've learned not to take for granted, so I've been making a point of going to open-air markets more and more (both at home and when I'm traveling). It's a wonderful way to support local farmers, cultivate healthy eating habits, and make an otherwise mundane activity (food shopping) an experience to savor! Do you have a favorite market near you? What do you enjoy most about the experience? Please share your thoughts about it in the comments section! Further reading Ten reasons (https://cuesa.org/article/10-reasons-support-farmers-markets) to support farmers' markets A list (https://www.delish.com/food/g3430/best-farmers-markets/) of the best farmers' markets in every state 25 of the world's best food markets (https://www.foodandwine.com/travel/25-of-the-worlds-best-food-markets) Wellness mindset coachingReaching your health and wellness goals is all about mindset (and, with the right mindset, can even be fun)! Coaching can help you transform your mindset in all kinds of exciting ways. If you're interested in working with me or simply learning more, please email me at stephanie@yourbeautifulbaggage.com (stephanie@yourbeautifulbaggage.com) .  

There is so much adventure to be had in everyday life. So why don't we grab those opportunities every chance we get? In today's episode, I share a few tools — picked up during my career as a journalist — to help you overcome resistance and take your life to new levels. Links from this episode Chamber Music Society of San Francisco (https://chambermusicsocietysf.org/) Artistic Creativity and Conciousness: Art as Postivie Energy in These Turbulent Times (https://www.commonwealthclub.org/events/archive/podcast/artistic-creativity-and-consciousness-art-positive-energy-these-turbulent) Further reading Here (https://lifehacker.com/novelty-and-the-brain-why-new-things-make-us-feel-so-g-508983802) is an article on the power novelty-seeking has on our brain, and how it putting ourselves in new environments primes our brain for learning. This article (https://www.theguardian.com/commentisfree/2016/apr/04/uncertainty-stressful-research-neuroscience) explains the science of why we also fear uncertainty. Work with meAs I've mentioned in the podcast, I'm in the process of becoming a certified life coach (certification expected in March 2020). It's part of my mission to help others cultivate their own "beautiful baggage" — better health, greater wellness, and deeper wisdom — through travel and everyday adventure. Transformation all starts in the mind, which is why it coaching can be so helpful. If you'd like to book a single session, or book six-session package (best value), or simply have questions, please reach out at stephanie@yourbeautifulbaggage.com. (mailto:stephanie@yourbeautifulbaggage.com)        

Could it be possible that taking time out to rest and reflect could actually enhance your productivity? In this episode, I explore the idea for myself -- with positive results! Episode linksI recorded this episode at a place in Sonoma County, California called The Bishop's Ranch (https://www.bishopsranch.org/) . I love it for its tranquil views of wine country, lush hiking trails, and delicious food (especially the homemade granola). My walk & talk episode was inspired by a French language learning podcast I follow called Français Authentique. (https://www.francaisauthentique.com/category/marchez-avec-johan/) Merçi, Johan, pour l'idée! Where do you like to rest and recharge? Let me know in the comments section!I love hearing from listeners, and I may feature your suggestion on an upcoming episode of Beautiful Baggage! Also, if you enjoy my podcast, I love for you to give it a five-star review on Apple Podcasts (https://podcasts.apple.com/us/podcast/beautiful-baggage/id1474430697) (and make sure you say what you enjoy about it). That will help others find it. Thank you!     

The road to adventure is a two-way street. You need support along the way, and luckily there are countless businesses, nonprofits, and other organizations there to help you find your inspiration. Today's episode, the first of an occasional "gratitude series" is a shoutout to some of my favorites. Further explorationHere are the links to the businesses mentioned in today's episode: Nook Cafe (https://www.thrillist.com/venue/eat/san-francisco/restaurants/nook) French Kiss Life (https://frenchkisslife.com/) ODC Dance Commons (https://www.odc.dance/odc-dance-commons) Dance Mission Theater (https://dancemissiontheater.org/) LINES Dance Center (https://linesballet.org/dance-center/classes/)  

To this day, I’m still pinching myself over the fact that, in 2005, I had the great opportunity to work with Dr. Maya Angelou at her home in Winston-Salem, North Carolina. But when I consider some of the ways I dreamed and set goals for my life just a few years earlier, I’m now convinced the opportunity didn’t arrive completely out of the blue. Further reading (https://allpoetry.com/poem/14326532-On-Aging-by-Maya-Angelou) , by Dr. Maya Angelou Oprah interview (https://www.oprah.com/omagazine/oprah-interviews-maya-angelou/all) with Dr. Maya Angelou, prefaced by the article from the December 2000 issue of O    

Happy 2020! Do you have a picture in your mind's eye of what you want to accomplish this year — where you want to go, what you want to achieve, how how want to feel? Visualization can be a powerful tool, and despite my initial skepticism about vision boards, my experience is that, coupled with concerted action, they can and do work! Guidance for creating a vision boardThere are lots of articles and videos online about how to create a vision board (or vision book, which is what I prefer): This one (https://www.huffpost.com/entry/the-scientific-reason-why_b_6392274) is a simple explanation of how and why vision boards work. I agree that there is really no right way to do a vision board. Be lighthearted about it, and enjoy the process! This video (https://www.youtube.com/watch?v=iamZEW0x3dM) , by Jack Canfield, offers other useful vision boarding tips and insights. Here (https://www.youtube.com/watch?v=yHyh0BXqJ0o) , three of my favorite celebrities — Oprah Winfrey, Reese Witherspoon, and Mindy Kaling — discuss the power of visualization. I'm not surprised at all that the interviewer said she had a picture of Oprah on her vision board!

We're headed into a big new decade, so why not dream big? This episode is about the power of asking questions that prod us toward new possibilities. Further listeningWe'll be diving into this subject more in 2020, when I return from my holiday break. In the meantime, here are a couple of podcast episodes from one of my virtual mentors, Brooke Castillo, founder of The Life Coach School: https://thelifecoachschool.com/podcast/253/ https://thelifecoachschool.com/podcast/244/

Experiences have the power to shape our lives for the better and inspire us in ways we never expected. That's why they make such great gifts. This episode is designed to get you thinking about experiences you'd like to give and/or receive. Enjoy! Resources: Wildlife viewing opportunities are closer than you think. For locations in the U.S. click here (http://wildlifeviewingareas.com/) . Looking for a great factory tour near you (or on your next vacation)? This article (https://www.travelandleisure.com/slideshows/worlds-coolest-factory-tours) offers some ideas to get you started. For an experience that delights kids of all ages, check out this list (https://www.countryliving.com/life/travel/g4699/train-rides-for-kids/) of family-friendly train rides.

The holidays are all about cherished traditions and comfy familiarity — or are they? This episode explores the way non-traditional holidays, often spent far from home (whether we planned them to be that way or not), can expand our perspective and strengthen our gratitude for the many blessings we already enjoy. To quote poet Robert Frost (https://www.poetryfoundation.org/poets/robert-frost) , having the courage to take the "road less travelled" often makes "all the difference". Have you ever spent a beloved holiday on the road, or in a way you never expected? I invite you to think about it, and perhaps journal about it, in the coming days and weeks. Watch how that extra awareness changes the way you process the current holiday season. Do you have a broader perspective? What have you learned? How have you stayed stuck? How might a new way of looking at things help you move forward with challenges and obstacles you expect to face in the coming year? Thank you for listening! Stephanie

This episode was recorded a week before Thanksgiving, a time when family and friends gather for fellowship, food, and -- sometimes -- a good-natured fight over clashing culinary traditions. If you've ever gotten into an argument over stuffing (white bread or cornbread?), turkey (oven roasted or deep fried?), or cranberry sauce (whole cranberries or the sliceable kind that comes from a can?) this show provides more food for thought!  

First you find the inspiration to get started, then you find momentum. But how do you stay on track with your goals and dreams during those times when your energy flags or your enthusiasm fades? In this episode, we talk about shaping our values through emotional memories and connections -- one of the secrets to staying on course. Further readingIn this episode, I referred to a radio story I did several years ago about young poll workers. Click here (https://www.kqed.org/news/10346689/many-san-francisco-poll-workers-are-too-young-to-vote) to read the text version of that story. A lot has changed in the 30 years since I visited Berlin. If you plan on making a trip there, check out one out the many museums and exhibits (http://spp-ctabuttons]) commemorating to the anniversary of fall of the Berlin Wall.  

How do you create momentum to dive deep into activities you enjoy and that enhance your quality of life? Whether your goal is to travel the world, learn a new language, or get into an exercise groove, deciding when and how to begin is an important part of the process. This episode is all about inspiring you to overcome barriers to success by taking that all-important first step. It doesn't have to be hard. In fact, sometimes taking it easy is the best way to start. Further inspirationIf you follow the work of travel book writer and TV show producer Rick Steves, you may have heard him call Europe the "wading pool for world exploration" (for American tourists, at least). In this blog post from 2009 (https://blog.ricksteves.com/blog/europe-vs-india/) , he explains how exploring Europe ultimately led to him to discover a part of the world that fascinates him even more.   As I explain in this episode, for me, launching my current yoga practice (mainly Vinyasa) didn't happen overnight. In fact, my "wading pool" was restorative yoga. You can read more about this easy, but beneficial, form of yoga here (https://www.yogapedia.com/definition/5488/restorative-yoga) .   I have spent the last few years listening to podcasts designed to help me brush up on my French. One I highly recommend is show's producer (https://coffeebreakacademy.com/) has similar courses other languages, including German, Chinese, Spanish, and Italian.   Every city and town has fantastic teachers ready and willing to teach you what they know, whether it be how to cook, dance, hone your speaking skills, play poker — you name it. Did you know my broadcasting career was launched by an evening voice and speech class I took on a whim in New York City? Check out the listings at your local community college, YMCA, JCC, etc. to see what intrigues you.  

Today, we're talking about sound, and its power to transform so many of our experiences. This is a favorite subject of mine because, as some of you know, I spent many years as a radio reporter and news anchor. (https://www.kqed.org/author/smartin) To develop my craft, I had learn use sound to bring life and texture to my stories. In the context of this podcast, which is all about how to bring more life and texture to our lives, I think paying attention to sound can be a tremendously useful tool. In this episode, we discuss how scary or startling sounds, in particular, offer us unique opportunities to connect and grow.      

How do you dress when you fly? For comfort, style, a bit of both . . . or maybe none of the above? There's no right answer to the question, but there are, most certainly, plenty of opinions on the subject. In this episode, we explore the idea that dressing up, just a bit, can transform your experience for the better. Thanks for listening!

Whenever we embark on a new adventure, we often set a number of goals for ourselves. For example, on my next trip to Paris, my goals might include visiting the Louvre, enjoying a jazz club on the Left Bank, and eating at almost the entire month of August (https://www.frenchaffair.com.au/explore-france/august-holidays) ? That's where it helps to have also set a few intentions for the trip. Goals vs. intentionsThere is a lot to say about the difference between goals and intentions, and there are many, many books (https://www.amazon.com/Amazing-Power-Deliberate-Intent-Allowing/dp/1401906966) that explore these concepts further. But succinctly put, goals define what you want to do, whereas intentions define how you want to feel and who you want to be during any given experience. In today's podcast episode, I'll share some of my own examples of setting an intention prior to a trip. For me, the practice enhances the experience in a myriad of ways, from the way I enjoy the local cuisine, to how I handle travel glitches and disappointments. It helps me stay in touch with my true self and my deepest desires (plus it usually helps me lighten up and have a lot more fun). Share your intentions!If you're planning a trip or new adventure, let me and other Beautiful Baggage listeners know what your intentions are by posting to the comment section or dropping me a line on Facebook (https://www.facebook.com/yourbeautifulbaggage/?modal=admin_todo_tour) . I'd love to hear from you! [spp-ctabuttons] 

Dining is one of life's great pleasures, but what do you do when you don't have a buddy (or three) available to enjoy the experience with you? Today, we talk about overcoming the fear of dining alone. Cheers!

Don't your friends' Instagram feeds fool you. Every journey we take has less-than-picture-perfect moments, and — sometimes — the truth is, we just want to go home. It may help you to know that even the most seasoned travelers among us get homesick, tired, and even ready to throw in the towel when the road we're traveling gets too bumpy. More about that in today's episode (https://yourbeautifulbaggage.com/?p=2210&preview=true) . Further Listening here (https://thelifecoachschool.com/podcast/107/) is the podcast episode I mentioned. Brooke Castillo, from the Life Coach School Podcast offers advice and suggestions for processing tough times on the road of life. Are You Still Offering Free Coaching Sessions?If you're reading this in the fall of 2019, yes! For a limited time I'm offering free 45-minute coaching sessions to help me meet my certification requirements with the Life Coach School. If you or someone you know would be interested in working with me, please reach out! My email: stephanie@yourbeautifulbaggage.com (mailto:stephanie@yourbeautifulbaggage.com) The sessions (via phone) will be available on a limited first-come first-serve basis between September 15 and December 15, 2019. 

What are your favorite travel destinations? I don't know about you, but I find those questions really difficult — if not impossible — to answer in any definitive way. Every place has its charms (and difficulties). And my perspective on all of it changes all the time! But, ok, just for fun — in this podcast, I'm listing the first five countries that came to mind for me today as favorites. Ask me tomorrow, and the list will be completely different. But it's still an interesting exercise, so what the heck! Stay connected through the Beautiful Baggage NewsletterMake sure you never miss an episode by signing up for my weekly newsletter! What's this about free coaching?If you listened to today's episode, you heard my exciting news! I'm in the process of becoming a certified coach so that I can offer one-on-one guidance to people looking for new ways to break out of their comfort zone and live healthier, more vibrant lives. If you or someone you know could use some extra guidance in their quest to step beyond the familiar, gain motivation to exercise/eat well, boost their creativity, etc., please contact me. My email: stephanie@yourbeautifulbaggage.com (mailto:stephanie@yourbeautifulbaggage.com) Free coaching sessions (via phone) will be available on a limited first-come first-serve basis between September 15 and December 15, 2019.

We know it intuitively, but sometimes it bears repeating: we feel better when we have something to look forward to. In this episode, I offer a couple of examples from my own life, plus a "homework assignment" designed to get you dreaming and scheming! Further readingMuch has been written about the power of positive anticipation. If you'd like to learn more, here are few links to get you started. This article (https://spiritualityhealth.com/articles/2016/01/19/how-anticipation-can-be-beneficial) explains how learning to delay gratification can help us mentally, physically, and emotionally. Here (https://www.washingtonpost.com/national/health-science/want-to-stay-strong-as-you-age-find-a-purpose/2017/09/22/afcc6152-9d7b-11e7-8ea1-ed975285475e_story.html?noredirect=on) is a fascinating look at how creating small goals and things to look forward to can protect our minds and bodies as we age. And here's (https://www.huffpost.com/entry/how-to-make-the-most-of-vacation_n_5755b42ae4b0eb20fa0e906d) more evidence that simply planning something fun can make us healthier and happier. Stay connectedI love to hear from listeners and what inspires them to create their own "beautiful baggage"! Please feel free to share with me your questions, comments, and ideas for future shows. You can reach me at iTunes (https://podcasts.apple.com/us/podcast/beautiful-baggage/id1474430697) . That's the best way to make sure others can find it, too. Thank you!

Ahh, the package tour holiday. There are many upsides and downsides to this popular form of travel (click here (https://www.tripsavvy.com/tour-group-pros-and-cons-2972999) for a list of both). Over the years, I've taken a number of all-inclusive tours, and, generally speaking, I endorse them for their ease and efficiency. And, as I explain in this episode, traveling with tour groups has helped me better understand the importance of staying fit and healthy — no matter what stage of life you're in. Further readingOnce you've listened, you might want to know more about climbing the Great Wall of China (something I highly recommend doing — or at least trying!).  Here (http://www.wildgreatwall.com/14-things-you-should-know-before-visiting-great-wall-china/) is an article with some useful information about the wall's many wonders and challenges! 

It's normal to crave the comforts of home when we're traveling somewhere for the first time (or the umpteenth time, for that matter!). But should we indulge those desires? Today, I explain why caving into our desire for the familiar can be a good thing, especially if it keeps us on track to keep learning and growing. Mead, music, and merrimentAre you curious about the palace outside of London referenced in this episode? It's called this (https://www.medievalbanquet.com) . Let's connect!I'm slowly building a community of Twitter (https://twitter.com/SMartinTaylor) followers so that we can connect and share our "beautiful baggage"! Come "like", join, or get the conversation going with a question for this small, but growing tribe! And don't forget to sign up for my weekly newsletter (find the link on the homepage). That way, you never miss an episode. Thank you, and happy travels!

Today we're talking about role models — people who have overcome obstacles to make the world better and more beautiful. They're important because they can inspire us to do the same in our own lives, in ways large and small. You can find role models anywhere, but I believe there's something especially magical about discovering them while you're on a trip. Personally, I've discovered (and rediscovered) many wonderful mentors and guides in art museums, historic homes, national and state parks . . . the list goes on! As you listen to this episode, and the story of how I "met" one of my favorite role models, be thinking about where you've encountered people from the past who've changed your life for the better. And if this hasn't happened to you yet, no worries! Simply start by exploring places in your own community for ideas and inspiration, or plan a journey farther afield to visit a specific site. As for me, I'm currently planning a local field trip here. (https://www.nps.gov/rori/index.htm) Further readingIf you'd like to learn more about Eleanor Roosevelt (mentioned in the episode audio), here are links to two of her homes, plus the FDR Library and Museum: Springwood (https://www.nps.gov/hofr/index.htm) (this was Hyde Park, NY home she shared with her husband) Val-Kill, (https://www.nps.gov/elro/index.htm) (this was her beloved private cottage, just down the road from Springwood) Franklin D. Roosevelt Presidential Library and Museum (https://www.fdrlibrary.org/hours) Also, here's a link to some of her most most inspiring quotes (if you have a personal favorite, drop me a line (stephanie@yourbeautifulbaggage.com) and let me know!): https://www.goalcast.com/2017/04/25/top-eleanor-roosevelt-quotes-inspire-greatness/ (https://www.goalcast.com/2017/04/25/top-eleanor-roosevelt-quotes-inspire-greatness/) Stay connectedThis show is designed to support you as you collect your own "beautiful baggage"! I'd love to hear what you're thinking about, your questions, and your ideas for future shows. My contact email is iTunes (https://podcasts.apple.com/us/podcast/beautiful-baggage/id1474430697) . That's the best way to make sure others can find it. Thanks again, and happy travels. [spp-tweet tweet=""] 

Today, we're exploring another key element of my Beautiful Baggage mission, which is to help you enjoy the moment wherever your sense of adventure takes you. There are many tools and techniques for doing that (which we'll talk about in future episodes), but let's begin by asking this question: "What makes a great adventure?" Having your own set of answers is important, because they serve as signposts to look for whenever you're exploring something new. Those signposts help keep you in the present moment, maximize your enjoyment, and can ease some of the discomfort that often comes up when things don’t go as planned! Spoiler alert!In this episode, I talk about my very first vacation and share one of its greatest surprises (a random encounter with a very famous person!). As promised, I'm sharing a few links about why he was in the area and what he and his family were up to: Here's the horseback riding photo (https://ourpresidents.tumblr.com/post/127636061577/jimmy-carter-in-the-grand-tetons-wyoming-on) , courtesy of the National Archives! He also went fishing. (https://www.alamy.com/stock-photo-jimmy-carter-fishing-in-the-grand-tetons-wyoming-august-1978-50054840.html) Here are some detailed notes (https://www.jimmycarterlibrary.gov/assets/documents/diary/1978/d082778t.pdf) from the trip. Strangely, no mention of the little girl who waved at him from the road. Perhaps that info is still classified?! He still loves national parks, and the feeling seems to be mutual. 2016, he became an honorary national park ranger (https://www.facebook.com/GrandTetonNPS/posts/congrats-former-president-jimmy-carter-findyourpark-nps100/1295434237137836/) ! Stay connectedThis show is designed to support you as you collect your own "beautiful baggage"! I'd love to hear what you're thinking about, your questions, and your ideas for future shows. Feel free to drop me a line at iTunes (https://podcasts.apple.com/us/podcast/beautiful-baggage/id1474430697) . That's the best way to make sure others can find it. Many thanks, and happy travels. [spp-tweet tweet=""]