Come Home with Melissa Costello

Consistency! It's one of those things that many of us struggle with. How do we build it, whether it's with exercise, our eating habits, our spiritual practice, our self care? There are many obstacles that can stand in the way of building consistency; time, money, lack of energy, not believing we can do it….In today's coaching episode with Elana, you will get to hear one woman's experience in wanting to build consistency with exercise, which is a priority to her, but she doesn't make it happen. This leads her to feeling like a constant failure when it comes to her self care.Elana has good intentions, and knows how important exercise is, but her “lack of time” is often a factor in not staying true to her intentions. What we uncover through this episode, beyond the excuses, is faulty thinking and limiting beliefs. The way Elana is relating to exercise is what is keeping her stuck, along with some core limiting beliefs around worthiness that stand in the way of her consistency.As we dive into those beliefs and start to understand more about Elana's thinking we uncover a pretty harsh inner critic that is always telling her she's not doing enough, or she isn't enough.This seems to be consistent across the board for many people who have trouble building consistency with anything in their lives. Beyond the excuses lies the core reasons we don't stay consistent and that is how Elana and I shift her approach to building consistency.Here are my 3 Keys for Building ConsistencyPick something Simple and Aligned: I'm going to move my body in a way that feels good each day, or I'm going to add more greens into my diet. Often we will pick things that we think we "should" be doing, versus what we really want to do.Start Small: start with 10 minutes and then add from there, or add in two green salads per week.Let go of HIGH Expectations and Big Promises: don't make a huge promise or expect that you are going to be perfect with whatever you are building consistency with. Allow yourself to be HUMAN and know it will never be perfect. Focus on each day, and celebrate what you DO do, instead of focusing on what you didn't do.RESOURCES:Equine Partnered Coaching Experiences: https://karmachow.com/equine-partnered-coaching/Tired of struggling with food and your weight? Download my Food Freedom Guide HERE and take your power back from food today!If you want to get some free coaching around a specific issue or challenge you are facing, be a guest on my show and let's work it out together and help you Come Home to what truly matters; book a session here.Find Melissa on her social media platforms:Instagram: @melcostellocoachLinkedIn: www.linkedin.com/groups/2004687Youtube: www.youtube.com/user/karmachowWebsite: www.karmachow.com

Weight loss is a frustrating and often unreachable goal. Many of us seek out experts to find the answers, only to end up disappointed and defeated.In this coaching episode with Zilla, she comes to the session feeling confused and frustrated by her weight loss goals.She's been following a pretty restrictive plant-based diet and has hit a plateau after losing some weight. She's part of a very well-known plant-based community with a weight loss "expert" who promises the world.Zilla finds herself constantly comparing herself to many others in the community who are having stellar results. This makes her feel worse and to seek out other experts via webinars, podcasts and the like so she can finally find the answer to her weight loss.I think you will find this episode a bit surprising and refreshing at what I tell Zilla that I hope will inspire you to STOP trying to find the next holy grail or expert that will promise you weight loss.When listening, consider how many times you've tried to lose weight and have felt like a failure only to be caught up in the vicious  cycle over and over again.RESOURCESTired of struggling with food and your weight? Download my Food Freedom Guide HERE and take your power back from food today!If you want to get some free coaching around a specific issue or challenge you are facing, be a guest on my show and let's work it out together and help you Come Home to what truly matters; book a session here.Find Melissa on her social media platforms:Instagram: @melcostellocoachLinkedIn: www.linkedin.com/groups/2004687Youtube: www.youtube.com/user/karmachowWebsite: www.karmachow.com

For many women, body acceptance can feel impossible and intangible. It's a concept that seems hard to grasp, especially because we are conditioned from a very young age that our bodies equal our value. This starts a vicious cycle of yo-yo dieting, body shame and self-hatred for many women.In this episode, Melissa chats with licensed psychotherapist and healing practitioner, Shirley Johnson. Shirley grew up in a multi-racial family and went on her first diet at the age of 10. She spent years yo-yo dieting, and fighting with her body while receiving mixed messages about it from different sides of her family. Shirley shares about her very vulnerable and long -long journey around loving and accepting her body, as well as the recent struggles she has experienced with weight gain during the pandemic. She believes that the recent weight is a teacher for learning next levels of self-love and self-acceptance. Shirley and Melissa also go deep into the industrial, modern, hyper consumer culture that has created a huge disconnect for humans with their body, and being out of touch with the earth and our own internal nature. Our bodies are now seen as a vehicle for consumption or to make money from, or to make someone else feel good instead of our own deeper connection to ourselves.If you have been struggling with your body, weight gain, or feeling as though you never have accepted yourself or your body, then this episode offers deep insights and truths around how you can turn toward yourself and  heal the core wounds that keep you from fully loving and accepting your body.Based in Oakland, CA by way of The Bronx, NY, Shirley has alchemized fifteen years experience of exploration of self and specialized training in astrology, energy work, psychology and yoga into a passionate profession: restoring intimacy and vulnerability in the collective consciousness through community building and healing.  Shirley is a sought after speaker for various events and training on mental health and wellness, intimacy, and race She is also a contributor and lead trainer to yoga teacher trainings based around the country.  In her private practice, Shirley works with adults and couples and specializes in codependency recovery, communication, intimacy, and vulnerability, especially in Black womenRESOURCES:Get more information on the upcoming series: Black Women Breaking up with Caretaking and Codependency Follow Soulistic WellnessInstagram: www.instagram.com/soulisticwellnessFacebook: www.facebook.com/SOULISTICWELLNESS Website: www.soulisticwellness.com If you struggle with emotional eating, stress eating or yo-yo dieting, download my Food Freedom Guide HERE and take your power back from food today!If you want to get some free coaching around a specific issue or challenge you are facing, be a guest on my show and let's work it out together and help you Come Home to what truly matters;​ book a session here.Find Melissa on her social media platforms:Instagram: @melcostellocoachLinkedIn: www.linkedin.com/groups/2004687Youtube: www.youtube.com/user/karmachowWebsite: www.karmachow.com

In the era of ageism, it's increasingly hard for women to embrace their natural aging. We are constantly exposed to beauty influencers through social media along with unrealistic images, photos and ideals in mainstream media, which makes it even more challenging for women to cultivate a unique sense of self or to have a positive self-image.In this episode, Melissa chats with Style Coach, Erin Mathis. Erin teaches midlife women how to create an authentic style that helps them make the impact they want to have and to feel confident about their own image. Erin believes that women can use style as a secret weapon to help build confidence and that it has the power to change the trajectory of our lives, without it being complicated. She fully believes that style is only one piece of your whole self, and we must do our inner work as well to be able to exude confidence and well-being from the inside outErin shares the story of her own style transformation, and also discloses the personal challenges she had in her life when she was overweight and struggling with anxiety and depression. Through using style to give her a confidence boost, she was able to embrace herself in the here and now instead of waiting until she lost weight or her body changed.  As we age, everything changes. The makeup techniques we used in our 30's no longer work, our hair changes, our bodies change.  We also go deep into what it means to embrace aging and all the changes that come along with it and how having a unique sense of style can help with that process. Even if style is NOT your thing, or you don't feel like a stylish person, Erin's episode shines a light on how making simple changes in your style and self-image can make all the difference in how you show up in the world and feel about yourself. Co-founder of The Style Core, Erin Mathis helps empower women to take charge of the future. From her hometown in Northern California, she coaches women around the globe and guides her clients to reinvent themselves so they can confidently show the world who they really are and align their image with the impact they want to make through her simple 7-step process.Catch Erin online through her signature transformational program, Create Your Million Dollar Look.RESOURCES:Check out Erin's TEDx Talk, The Power of Image to Transform Your LifeDo you want to feel confident, relevant, and stylish? Get “The Top 5 Steps to Up-Level Your Style” Guide HERE​Follow The Style Core​Instagram: www.instagram.com/stylecorelifeFacebook: www.facebook.com/stylecorelifeWebsite: www.erinmathis.comGet on the Whole Hearted Woman Waitlist here: https://karmachow.com/wholehearted-woman-wait-list/If you struggle with emotional eating, stress eating or yo-yo dieting, download my Food Freedom Guide HERE and take your power back from food today!Get some free coaching around a specific issue or challenge you are facing! Come be a guest on my show and let's work it out together and help you Come Home to what truly matters; book a session here.Find Melissa on her social media platforms:Instagram: @melcostellocoachLinkedIn: www.linkedin.com/groups/2004687Youtube: www.youtube.com/user/karmachowWebsit

In this Expert Series episode, we discuss what parenting looks like in today's world where social media is pervasive in the lives of youngsters. In the age of apps like Photoshop and FaceTune, how do we advise and support our children's body image as they are growing and being exposed to unrealistic ideas about their bodies? It is becoming increasingly challenging to create an atmosphere in which our children can embrace their bodies, despite the unrealistic body norms that social media and the media in general, highlight. As a parent, being proactive and learning how to create limits on the consumption of social media, as well as educating our children on how to view their bodies in a healthy way is key to building their self-esteem and confidence.Meredith Essalat, a K-8 school principal in San Francisco, CA, and author of The Overly Honest Teacher: Parenting Advice from the Classroom, joins us as our special guest. Meredith herself struggled with an eating disorder at a young age, and understands what it's like to have an dysfunctional relationship with food and her body.  Before becoming a principal, Meredith worked in middle school teaching for nine years as a teacher and the Dean of Middle School Curriculum. She has a BA in Mass Communication, a California-Clear Multiple Subject Teaching Credential, an M.Ed. in Curriculum and Instruction, and an M.Ed. in Educational Leadership, and she now calls sunny California home.Join us as we discuss the importance of supporting our children and how they see their bodies,  and what we, as parents and guardians can do to remove the stigma and help our children feel confident and valuable in the world.RESOURCES: If you're looking to embrace everyday parenting gracefully, please check out her bookThe Overly Honest Teacher: Parenting Advice from the Classroom. If you're looking for a radical, merciful, transformational book that will give you deep insights, inspiration, and concrete tools for launching the revolution right inside your own beloved body, purchase The Body is Not an Apology today! Follow The Overly Honest TeacherInstagram: www.instagram.com/overlyhonestteacherFacebook: www.facebook.com/overlyhonestteacher If you struggle with emotional eating, stress eating or yo-yo dieting, download my Food Freedom Guide HERE and take your power back from food today! Get FREE coaching around a specific issue or challenge you are facing. Be a guest on my show and let's work it out together and help you Come Home to what truly matters;​ book a session here.Come join my FREE Facebook Group, Reclaim Your Wild: A Radical Self-Care + Self-Discovery Group for WomenFind Melissa on her social media platforms:Instagram: @melcostellocoachLinkedIn: www.linkedin.com/groups/2004687Youtube: www.youtube.com/user/karmachowWebsite: www.karmachow.com

As women, many of us struggle with loving and accepting our bodies. Culturally we are programmed by what we see in the media and by diet culture, and it's detrimental to the way we view ourselves.  In today's episode, Melissa dives deep into body acceptance with Ilene Leshinksy, a psychotherapist, teacher, body image specialist, creator of Find Body Freedom, and author of "Reflections of a Fat Girl.”  Ilene deemed herself a fat girl many years ago because of what she heard growing up from her peers as well as her parents and grandparents . Messages of being “too thin” or being told she shouldn't eat certain things left her confused and disconnected.By the age of 5, she was a very overweight child by society's standards, and that had a horrific effect on her self-esteem and confidence. She had no idea how to listen to her body and understand her satiety, so this led to many years of overeating and dysfunction with food.Listen in as Melissa and Ilene both discuss their childhoods and the origins of their body image stigma. Take note of what these two incredible women have to say about body appreciation and learning to live in our bodies and be pleased with them is the key to food and body freedom.They also dive into the negative and toxic impact of ads and social media when it comes to body image among women and men. Ilene's program, Find Body Freedom, was created for women who wish to transform their attitude regarding their bodies and how they look at food. She works with women of all ages who want to feel good about themselves AND transform their relationship to food so they can feel free and empowered with their eating. RESOURCES:If you feel you could relate to today's episode and have been feeling the same, check out Ilene's book here, Reflections of a Fat Girl.Follow Ilene here:Instagram: www.instagram.com/findbodyfreedomFacebook: www.facebook.com/findbodyfreedomStruggling with emotional eating, stress eating or yo-yo dieting? Download my Food Freedom Guide HERE and take your power back from food today!If you want to get some free coaching around a specific issue or challenge you are facing, be a guest on my show and let's work it out together and help you Come Home to what truly matters;​ book a session here.Come join my FREE Facebook Group, Reclaim Your Wild: A Radical Self-Care + Self-Discovery Group for WomenFind Melissa on her social media platforms:Instagram: @melcostellocoachLinkedIn: www.linkedin.com/groups/2004687Youtube: www.youtube.com/user/karmachowWebsite: www.karmachow.com

In this coaching episode, Chris comes to the call with a question about overeating, especially in social situations. She finds herself feeling out of control with desserts, and also wonders how to STOP eating when there is food left on her plate because she doesn't want to waste it. She often ends up feeling overly full and guilty afterwards.The “Clean Your Plate Club,” as Melissa calls it, is very common especially among generations who had parents that were raised in the Depression. Chris also shares that her mother was always monitoring her food, which often left her feeling deprived and wanting more. As Melissa dives in to discover more about Chris' life,  she discloses her past experiences with dieting and her weight. She has been a long time dieter and felt successful at it at one time, but since the pandemic, she has put on a lot of weight and hates how she feels in her clothes. She is very attached to numbers on the scale and what they mean in terms of her self-worth. Chris also shares that she suffers from anxiety and stress that are a conglomerate of her past and present life experiences. As Melissa inquires more about this, we learn that Chris has a very hard time setting boundaries and is also a huge people pleaser, which creates even more stress in her life and leads her to eat to soothe herself. Many of Chris' behaviors are linked to a fear of not being a good person, so Melissa gives Chris some powerful strategies to help her shift this way of thinking, as well as manage her anxiety through boundary setting so that she can engage in the things she loves to do for herself without guilt. If you've ever had a hard time setting boundaries, or felt anxious and stressed out because you have a deeper fear that people won't like you, and you tend to turn to food or some other outlet to soothe yourself, then be sure to listen to the entire podcast so you can learn some powerful tactics to support your own well-being.RESOURCES:If you are interested in learning more about The Whole-Hearted Woman Community Forum, click HERE to get on the wait list today.If you struggle with emotional eating, stress eating or yo-yo dieting, download my Food Freedom Guide HERE and take your power back from food today! Website:www.karmachow.comReclaim Your Wild Facebook Group:www.facebook.com/groups/634365606716567Instagram:@melcostellocoachLinkedIn:www.linkedin.com/groups/2004687/Youtube:www.youtube.com/user/karmachow

In today's episode  Melissa coaches Ashley, who explains how weight gain is slowly eating away at her self-esteem. She has struggled with weight loss for most of her life and is eager to overcome her emotional eating habit that has amplified during the pandemic. Melissa investigates further to learn about Ashley's daily routine, including what she puts in her body,  her workouts and sleep patterns.  She discovers that Ashley is experiencing mental health issues that may be evolving from what she is eating,  as she seems to be tired and sluggish even after a good nights  sleep.Melissa deduces that Ashley's dependence on empty, convenience-type foods  is  a contributing factor to her not feeling sustained throughout the day.   As she digs a bit deeper, she discovers that Ashley also suffers from stress eating,  anxiety and panic attacks as well.Even though Ashley has a lot of good foundational pieces in place for her self-care routine, her lack of emotional and mental support is a big contributor to her stress eating and weight gain. In order to relieve herself of stress and panic attacks, Melissa  helps Ashley come up with solution oriented actions she can take to support herself and her mental well-being.Busy scenarios and hectic schedules in today's world often lead us away from our goals and perspectives due to lack of focus, energy and mental-health support. As human beings, it is our prime responsibility to identify the root cause of every situation and take solution-oriented action to  lead a healthier and less stressful life. Self-esteem walks hand in hand with self-belief and  the only way to strengthen self-esteem is to identify and address the underlying beliefs, and build practices to support the cultivation of it.  Tune in to the podcast now to understand the key factors that lead to a stressful life and effective ways to rebuild self-esteem, nurture your mental health and your shattered life.RESOURCES:If you feel lost, stuck and unsure about where your life is headed, set up a time to chat with me for free and learn more about my one-on-one coaching. Together we will come up with a solid action plan to help you move forward right now. Click here to  book a session nowIf you struggle with emotional eating, stress eating or yo-yo dieting, download my Food Freedom Guide HERE and take your power back from food today! Website:www.karmachow.comReclaim Your Wild Facebook Group:www.facebook.com/groups/634365606716567Instagram:@melcostellocoachLinkedIn:www.linkedin.com/groups/2004687/Youtube:www.youtube.com/user/karmachow

In today's male-dominated industries, women often go unnoticed primarily due to their ability to express themselves and communicate effectively without apologizing.In today's episode, we have with us Malika, the founder of The Center for Women's Voice. Malika coaches professional women, helping them through their communication barriers and transforming prime areas of their life.According to Malika, repeated apologizing from women turns into a habit over prolonged exposure and that itself suppresses their inner self and their abilities. In order to gain control of a situation and make yourself heard, it is imminent to refrain from apologizing unnecessarily.Women have to take their stand and go against the long followed culture of our society and set examples for themselves in order to get noticed. Things simply don't fall into line unless someone decides to speak for themselves and challenge the cultural programming.Effective communication is a key survival skill provided we make sure to clearly state our priorities and values and confront situations instead of remaining silent.Tune in to the podcast and discover the secrets to make yourself heard.RESOURCESGet your free copy of Malika's BREATHE method here:  https://mailchi.mp/949616c4466f/the-center-for-womens-voiceFollow Malika on Instagram: @centerforwomensvoiceIf you are a woman who is constantly giving, people-pleasing and over doing it, click here to check out the book Burnout; The Secret to Unlocking the Stress Cycle by sisters, Emily and Amelia Nagoski.If you want to get some free coaching around a specific issue or challenge you are facing, be a guest on my show and let's work it out together and help you Come Home to what truly matters;​ book a session here.Come join my FREE Facebook Group, Reclaim Your Wild: A Radical Self-Care + Self-Discovery Group for WomenFind me on Instagram: @melcostellocoachWebsite: https://karmachow.com/LinkedIn: https://www.linkedin.com/groups/2004687/Youtube: https://www.youtube.com/user/karmachow

What does it feel like when you receive a compliment? Do you deflect by complimenting back immediately or feel undeserving of the praise?My caller today Kim has struggled with her self worth and accepting compliments and feedback from others. She turns the feedback or compliment into something negative about herself, because she doesn't believe herself to be worthy of the compliment.During the episode we untangle her limiting beliefs around WHY she can't accept compliments and how they trigger her lack of self-worth. Kim believes that if she is truly worthy of a compliment, she will no longer be motivated to improve, despite not knowing when she WILL actually FEEL worthy. We trace this belief of never being good enough to its source, and it is a wound that has been present for years without her even recognizing itKim and I break down why she has such a difficult relationship with compliments and I help her re-frame receiving compliments in a way that she can more easily approach. I also give her several strategies to begin to heal the core wound that has led to her feelings of low self-worth (we all have one)If you struggle with your self worth, feeling like you are good enough, or receiving compliments from others because you don't feel you deserve them, then I believe Kim's session today will be a great listen to find some insight on how to re-frame compliments, accept them with grace and heal any core wounding you have that keeps you from seeing your own worth and value. RESOURCESIf you want to get some free coaching around a specific issue or challenge you are facing, be a guest on my show and let's work it out together and help you Come Home to what truly matters;​ book a session here.If you have been stuck in the vicious yo-yo diet cycle and want to break out of food prison and end emotional eating, then check out my 7 Step Food Freedom Guide: https://karmachow.com/food-freedom-guide/Come join my FREE Facebook Group, Reclaim Your Wild: A Radical Self-Care + Self-Discovery Group for WomenFind me on Instagram: @melcostellocoachWebsite: https://karmachow.com/LinkedIn: https://www.linkedin.com/groups/2004687/Youtube: https://www.youtube.com/user/karmachow

When we have loss in our lives, whether it's a death, breakup or other kind of loss, it's common to override the natural grieving process that is necessary for deeper healing. It often feels easier to distract ourselves from the pain, like turning toward food, drinking alcohol, over-working, having sex or whatever other avenue helps us to numb out. Yet, avoiding the myriad of emotions that come with grief tends to only prolong the pain. My caller today, Sunny is struggling with a huge loss of her own. Her mother recently passed away, and even though she knows she needs to grieve, she has been avoiding it. Her mother was also her best friend, so her loss feels even bigger and she has a lot of anger. She has been using food to suppress her emotions, and calls in wanting to learn how to separate food from emotions. She's gotten to the point where she is so disgusted in herself, that she believes she HATES food.As we talk, she becomes more aware of how she is using food as a distraction and a source of comfort, but is still not sure how to separate the two. She knows that she needs to grieve, but resists it and wants to skip over the process and see it as something to check off her to-do list, like she does everything else. Sunny needs to find closure, peace, and healing both from the loss she is feeling and the way she uses food. As we dive a bit deeper, we uncover the source of her pain, and outline some powerful avenues for her to express her pain so she can begin the healing process and stop using food to numb out.If you are experiencing loss or grief, or haven't allowed yourself to process your more painful emotions, this episode will provide a lot of insight on how to find healing. I am sure you will find Sunny's vulnerability and courage to take these first steps inspiring, and that this episode will enable you to begin to find peace with your emotions.RESOURCESIf you want some free coaching, be a guest on my show and let's work it out together and help you Come Home to what truly matters;​ book a session here.If you have been stuck in the vicious yo-yo diet cycle and want to break out of food prison and end emotional eating, then check out my 7 Step Food Freedom Guide: https://karmachow.com/food-freedom-guide/Find the book Burnout: The Secret to Unlocking the Stress Cycle by Dr. Emily Nagoski here: https://amzn.to/2ST4nT0To learn more about how people grieve and the stages of grief, find On Grief and Grieving by Elizabeth Kubler Ross here: https://amzn.to/3ADrvGkFor grief support and daily healing prompts, download the Grief Refuge App https://griefrefuge.comCome join my FREE Facebook Group, Reclaim Your Wild: A Radical Self-Care + Self-Discovery Group for WomenFind me on Instagram: @melcostellocoachWebsite: https://karmachow.com/LinkedIn: https://www.linkedin.com/groups/2004687/Youtube: https://www.youtube.com/user/karmachow

As women it can be easy to get caught up in the pressures of life and what we “should” be doing based on what society models to us. We “should” be married and have kids by a certain age. We “should” look a certain way. We “should” be able to do it all and still look good while doing it. We “should” be a good mom, good wife, good friend and good daughter. We “should" be just OK with how things are….Today's guest is Strength and Conditioning Specialist Holly Perkins and in our conversation we push the edge on what it means to be a woman in today's world, and that life is more than what most consider to be “just OK.”   Life is about celebration no matter where we are. Holly has spent years discovering ways to make fitness more accessible and enjoyable for women, as she seeks to dismantle the perception that life is over when you turn 40, especially if you're not married with children.We also dive into ways of eating to support your system including the “evil” potato, and how she has helped many of her clients heal eating disorders through proper nutrition. Holly shares how physical strength will positively influence your spiritual health, and helps put you more in tune with yourself.The episode gets seriously juicy when we talk about the issue of burnout and the belief that we need to push through, and what that means for women in their day to day life. I know you will love her re-frame on this concept for a more accessible perspective on wellness.Holly also shares some powerful and doable strategies on how you can build healthy habits into your daily routine so health and fitness feel easy again.ABOUT HOLLYHolly Perkins is a Certified Strength and Conditioning Specialist with 25 years of experience in health, fitness and nutrition coaching. She was named one of the “Top Trainers to Follow” by Shape magazine.Holly is the expert source on women's strength for numerous national publications and websites including Women's Health, SELF, Shape, Prevention, Redbook, Men's Fitness, LIVESTRONG, Buzzfeed, Oxygen, Fitness and The Wall Street Journal.In 2015 Women's Health tapped Holly to author Lift To Get Lean, a modern strength training bible for women. Holly's proven methods help women develop physical strength that translates into enhanced personal and spiritual strength.In order to age gracefully and avoid the health challenges and diseases that are so common, it's imperative to engage in a consistent and comprehensive fitness and wellness program. Holly calls it a Trifecta of Body Transformation. She also incorporates principles of mindset and psychology in her work to ensure holistic transformation.You can learn more about Holly at her websiteDownload her free 6 Week Strength and Cardio Program here.Follow Holly on Instagram @hollyperkinsRESOURCESIf you want some free coaching, be a guest on my show and let's work it out together and help you Come Home to what truly matters;​ book a session here.Come join my FREE Facebook Group, Reclaim Your Wild: A Radical Self-Care + Self-Discovery Group for WomenFind me on Instagram: @melcostellocoachWebsite: https://karmachow.com/LinkedIn: https://www.linkedin.com/groups/2004687/Youtube: https://www.youtube.com/user/karmachow

If you're a woman, then my guess is you know a little something about taking care of others and putting everything and everyone else first. And, you may even feel a sense of guilt when it comes to taking care of yourself. Or taking time to do things you love.If so, you are going to love this episode. Aftan called in today because she has been neglecting a very big part of who she is for many years to raise her two daughters. Slowly over time she let go of pieces of herself and her dreams, and has gotten caught up in always giving to others without giving herself the same attention.Now that her daughters are grown and out of the house, she wants to reconnect with her artistic spirit and the dreams that she had left behind; one of them being to FINALLY write a screenplay that she has been thinking about for years.Aftan's obstacle to this goal is that she has pushed herself to the point of burnout by taking care of everyone else in her life, and she needs to relearn how to take care of her own needs and get reconnected to her passions; in essence to reclaim the lost parts of herself.During the episode we  uncover the fact that she feels unsupported by her peers in her small Idaho town. We dive deeper into this lack of support, and learn that it actually stems back much further than she realized…and that she took on the role of caregiver out of lack of feeling worthy in the world. This led to being in many different relationships with people who had what she deems, “broken wings.” It's an a-ha moment for her when we discover how her over-giving is just a way she avoids herself and her own desires. Her taking care of others is her compensatory strategy to feel loved and get attention, but it has left her feeling empty and alone.If you have let a large part of who you are fall by the wayside, and have let some of your dreams go because you feel guilty indulging in your own passions or self interest, today's conversation will be extremely insightful and inspirational.This episode offers powerful strategies and tools to create the support you need so you can take care of yourself and COME HOME to what really matters to you without guilt, or fear of being selfish.Whether you are a people pleaser, over-giver, you lack setting boundaries or fear the judgement of others, I know this episode will help you see life, and yourself through a different perspective. In essence it will help you to reclaim the power, and your dreams that you let go of a long time ago.RESOURCESIf you are suffering from burnout and Human Giver Syndrome, check out this book by Dr. Emily Nagoski and Amelia Nagoski!Find the book Expectation Hangover by Christine Hassler here.Check out Christine's incredible podcast, Over It & On With It at her website.If you want some free coaching, be a guest on my show and let's work it out together and help you Come Home to what truly matters;​ book a session here.Come join my FREE Facebook Group, Reclaim Your Wild: A Radical Self-Care + Self-Discovery Group for WomenFind me on Instagram: @melcostellocoachWebsite: https://karmachow.com/LinkedIn: https://www.linkedin.com/groups/2004687/Youtube: https://www.youtube.com/user/karmachow

Life tends to throw us a lot of curveballs, and sometimes it can be challenging to navigate them without suffering from depression, negativity and defeatism. Today's guest expert inside The Nook is Resilience Coach, Karey Spransy. Karey joins me to share how she built resilience in spite of the MANY challenges she has faced in her life, including a teenage pregnancy at age 17 and the battle with Stage-4 Colon Cancer.Karey's long-time struggle with FOMO led her to a huge realization that she was trying to prove herself by saying yes all the time; the hustle was her way of feeling valuable in the world until her body told her otherwise.When she was diagnosed with colon cancer and didn't have the energy to participate and show up to events her FOMO worsened. With the help of a close friend, she was able to  recognize that she needed to set some pretty serious boundaries with herself if she wanted to survive. Karey's signature approach to building resilience through life challenges, and learning how to find joy in moving on from those challenges is refreshing.If you've ever experienced FOMO or you find that you have a hard time setting boundaries and saying no, I know you will find value from what Karey shares today and how she navigated the tricky terrain of FOMO while overcoming huge life challenges.ABOUT KAREY:Karey Spransy is a resilience coach who knows what it's like to feel overwhelmed and pushed down by life. Her experiences as a single teen mother, losing two loved ones to suicide, going through two divorces, and battling stage IV-4 colon cancer taught her how to use setbacks as springboards and failures as fuel. For a self-professed extrovert and FOMO junkie, the joy of missing out felt like giving up, so she changed JOMO to the Joy Of Moving On. Through her one-on-one coaching and group programs, she teaches others how to find their JOMO and just do the damn thing.  She is unapologetically real and holds nothing back in her storytelling. She uses grace and humor to make you laugh, cry, and cry-laugh about the absurdities of life and feel inspired to find your JOMO. Karey's Website: https://www.kareyoncoaching.com/Karey's IG: @karey_on_coachingRESOURCESIf you want some free coaching, be a guest on my show and let's work it out together and help you Come Home to what truly matters;​ book a session here.Come join my FREE Facebook Group, Reclaim Your Wild: A Radical Self-Care + Self-Discovery Group for WomenFind me on Instagram: @melcostellocoachWebsite: https://karmachow.com/LinkedIn: https://www.linkedin.com/groups/2004687/Youtube: https://www.youtube.com/user/karmachow

If you've ever struggled with feeling unsupported by friends and family or you feel like an outsider because of a certain belief system, then this episode is a must listen. Today's caller Julie is a vegan. She's been feeling a lack of support from her family around her choice to be vegan, and even though she wants to raise her children the same way, she is constantly being judged and getting push back from those around her.Julie feels confused about how to navigate this tricky terrain with her family especially when it comes to her children and it's been causing her a lot of stress. She craves acceptance and support, and has been trying to “educate” them, but this only causes more conflict.Julie's attempts to pray and meditate to get relief around these issues has not been helping and she feels at a loss about how to move forward.Today we discover  the truth behind how this tension is created around food, what part of it is Julie's responsibility without her even knowing it, and what she needs to let go of to keep the peace in her family. There is a definitive moment where Julie COMES HOME to the truth of what is really keeping her in a place of suffering. If you struggle to let go of other's opinions of you, or you constantly come up against the same struggles in family dynamics, while wanting people to see your side, then this episode will be a game -changer for you. Because sometimes it's as simple as letting go of an idea. RESOURCESIf you want to learn more about vegan nutrition and get some fun, delicious recipes then download my Plant-Based Nutrition Guide today!  If you want some free coaching, be a guest on my show and let's work it out together and help you Come Home to what truly matters;​ book a session here.Come join my FREE Facebook Group, Reclaim Your Wild: A Radical Self-Care + Self-Discovery Group for WomenFind me on Instagram: @melcostellocoachWebsite: https://karmachow.com/LinkedIn: https://www.linkedin.com/groups/2004687/Youtube: https://www.youtube.com/user/karmachow

Today's episode shines the light on the detriment of diet culture and how it creates a common thread of dysfunction in the way many people relate to food in their lives. The amount of shame and confusion that it causes can be a heavy burden to carry.My caller today, Alli feels that burden. She has been struggling with snacking all throughout the day and she's been feeling out of control. It's definitely gotten worse during this last year with COVID.She wants to experience hunger again and feel normal around food, instead of obsessing about it 24/7.Alli has developed a fear around being overweight because of what she witnessed when she was young. Her mother was diabetic and constantly eating junk food and she is doing everything in her power to not go down the same path.As a result, she has been living her life in total restriction. She constantly tracks her food and feels bad about what she eats. All the conflicting information out there just confuses her more and she feels imprisoned by it all. Alli has a deep desire to have a normal and peaceful relationship with food and to eat regular meals, but has no idea where to start.This episode opens the door to the detriment of diet culture mindset, and how it can take over a person's life leaving them feeling imprisoned by food. Listen in for practical steps you can take if you are someone who struggles with food, and your relationship to it, or you've felt uncomfortable about your body and fear future health issues.RESOURCESIf you have been stuck in the vicious yo-yo diet cycle and want to break out of food prison and end emotional eating, then check out my 7 Step Food Freedom Guide: https://karmachow.com/food-freedom-guide/If you want some free coaching, be a guest on my show and let's work it out together and help you Come Home to what truly matters​ book a session here.Come join my FREE Facebook Group, Reclaim Your Wild: A Radical Self-Care + Self-Discovery Group for WomenFind me on Instagram: @melcostellocoachWebsite: https://karmachow.com/LinkedIn: https://www.linkedin.com/groups/2004687/Youtube: https://www.youtube.com/user/karmachow

Feelings of failure, shame, and guilt are the biggest products that the diet industry sells us. This 70 billion dollar industry negatively impacts the mental and emotional health of millions of men and women, promising quick fixes, but ultimately always ending in failure.My caller today, Pam, knows this struggle firsthand as she has been dieting in an attempt to lose the same 30 pounds for years. She has been stuck in the diet cycle for a long time, but has been unable to lose weight in a sustainable way.As a result, she has put herself under immense pressure to finally lose weight, which only leads to feelings of failure or shame anytime she doesn't live up to the high expectations she's set.Pam also finds herself overwhelmed and confused by the huge amount of often conflicting information about food, exercise, and health on the internet.But today, she is ready to break out of the yo-yo cycle and make real change. We dive deep into her beliefs around herself and food, and identify the root of her disordered mindset. We also lay out several immediate action steps to help her on her journey to healing.If you struggle with diet mindset, or just experience negative behavior patterns with food and your weight because of what was modeled to you as a child, you will find a lot of value in this episode as we take the first steps towards healing together.If you have been struggling with your eating and your weight, and feel stuck check out my 7 Step Food Freedom Guide: https://karmachow.com/food-freedom-guide/To join me for my FREE Food Freedom Challenge, click here!If you want some free coaching, be a guest on my show and let's work it out together and help you Come Home to what truly matters​ book a session here.The Body is Not an Apology by Sonya Renee Taylor: https://amzn.to/2QzrOPV Come join my FREE Facebook Group, Reclaim Your Wild: A Radical Self-Care + Self-Discovery Group for WomenFind me on Instagram: @melcostellocoachWebsite: https://karmachow.com/LinkedIn: https://www.linkedin.com/groups/2004687/Youtube: https://www.youtube.com/user/karmachow

So often, the goal of health and wellness coaches falls short by only focusing on diet and exercise, but there are so many more layers to it. That is why you are going to love my guest today, Courtney Townley. ​Courtney is the host of the Grace + Grit Podcast and the creator ​Rumble + Rise. ​She deems herself a mover, a shaker and a healthy people maker and once you hear this episode you will understand why.She has worked in the health and wellness sphere for over 20 years now, and today she joins me inside The Nook to give you her insight on how to connect to your truest most authentic self which is the real foundation for optimal health and wellness.She shares her experiences around finding the balance between Grace and Grit, the detriment of people pleasing and the thing that we won't admit to ourselves that keeps us stuck in a stress cycle.Courtney also gets a little vulnerable and tells us about how she ​leaned on her own coaching advice to navigate the HUGE challenges she experienced during this time of COVID, and how one little phrase woke her up to actually make some change. ​She also breaks down her 4-step Consistency Code from her online course, which is a practical tool to help you realign yourself when you feel ​something in your life is out of balance, or if you are consistently sabotaging yourself and hitting up against the same negative patterns. These four steps help you get unstuck and move forward with both Grace + Grit.So if harmony of body, mind, and spirit is something you seek, today's episode will be a game-changer for you. You will walk away with a better understanding of what alignment means and what it looks like for you, as well as several solid strategies on how to create a life that is in tune with your desires and values.Resources:To get a copy of  my Food Freedom Guide, click here.If you want some free coaching, be a guest on my show and let's work it out together and help you Come Home to what truly matters​ book a session here.If you are suffering from burnout and Human Giver Syndrome, check out this book by Dr. Emily Nagoski: https://amzn.to/3rAZtX5Learn to feel all of your emotions and promote Emotional Agility with this book by Susan David: https://amzn.to/3t9a7o4Join Courtney in her Rumble + Rise membership program here: https://graceandgrit.com/readytorumbleFind Courtney at her own Podcast, Grace + Grit, here: https://graceandgrit.com/podcast-2/Website: https://karmachow.com/Reclaim Your Wild Facebook Group: https://www.facebook.com/groups/634365606716567Instagram: ​@melcostellocoach​LinkedIn: https://www.linkedin.com/groups/2004687/Youtube: https://www.youtube.com/user/karmachow

Family dynamics can be difficult to navigate on their own, but when your family is blended, it can cause even more tension and conflict in the relationship you have with your partner or spouseToday's caller Brooke, has been experiencing this exact struggle with her husband firsthand. She has been married for 20 years, and her husband lost contact with his children many years ago, which catapulted him into a depression.  This depression has done damage to their long-standing marriageBrooke's husband has recently started repairing his strained relationship with his daughter which is causing a lot of stress and jealous feelings for Brooke. She is unsure what to do with her feelings around the situation, not wanting to burden or affect others by expressing them. Suppressing her feelings is a behavior that was modeled to Brooke when she was young and now, in this tense time in her relationship, she wants to be seen and acknowledged for how she feels.In the episode, we look deep at how important it is to have a safe container for your feelings, and that all feelings are valid, and deserve to be heard—even the so-called negative ones! If you've had a difficult time expressing or sharing your feelings and all you want is to be seen and heard, then this episode will be a game-changer for you!  Need some coaching?  If you have an issue or challenge you need support with, click here to set up a time to be a guest on my podcast.Come join my FREE Facebook Group, Reclaim Your Wild: A Radical Self-Care + Self-Discovery Group for WomenFind me on Instagram: @melcostellocoachWebsite: https://karmachow.com/LinkedIn: https://www.linkedin.com/groups/2004687/Youtube: https://www.youtube.com/user/karmachow

“Charge what you're worth…” we've all heard that phrase, but what does it really mean? How can you put an actual number on your own inherent worth….In today's episode we take a deep dive with my guest Meaghan who is struggling with putting prices on her paintings, and separating her personal worth from the value of her pieces. Meaghan is afraid of being perceived as greedy and also fears being judged by others if she prices her work too high.During the episode we uncover the deeply ingrained limiting beliefs around money that are holding Meaghan back from pricing and selling her beautiful artwork. Her belief that a love for money and a love for family must be mutually exclusive has been keeping her paralyzed from putting prices on her artwork, and posting it to her site so she can get it out into the public eye.If you've ever had trouble pricing any of your goods or services, or you struggle with your relationship with money, this is a powerful episode to help you shift the way you think about money and your worth.Need some coaching?  If you have an issue or challenge you need support with, click here to set up a time to be a guest on my podcast. RESOURCES:Some of my Favorite Money and Abundance books:Overcoming Underearning by Barbara Stanny -   https://amzn.to/36maIKmThe Soul of Money by Lynne Twist - https://amzn.to/2Yio6uyMoney a Love Story by Kate Northrup - https://amzn.to/2KTvjOsEllevest - online forum supporting women and finances: https://www.ellevest.com/If you are interested in supporting Meaghan's incredible art, find her website here: https://liquidimpressions.square.site/Or on Instagram: @liquidimpressions.artCome join my FREE Facebook Group, Reclaim Your Wild: A Radical Self-Care + Self-Discovery Group for WomenFind me on Instagram: @melcostellocoachWebsite: https://karmachow.com/LinkedIn: https://www.linkedin.com/groups/2004687/Youtube: https://www.youtube.com/user/karmachow

If you're a woman who has spent her life doing for others, and feels guilty putting yourself first then today's episode will strike a chord. Also, if you're at a crossroads and you feel ready to move into the next phase of your life, but you don't know how because you're so used to doing everything for everyone else then I KNOW you will get a lot of golden nuggets from my coaching session with Lisa.Lisa has recently decided to retire from her long career in healthcare and wants to begin a journey to find deeper connection with her body, mind, and soul.She has been dedicated to her career for most of her life, and as a result has never focused on herself or her health. Now that she is soon to be retired, she wants to begin a journey of self-care and self-discovery, where she finally puts herself first and decides what she wants out of life.The problem is, Lisa fears that putting herself first and taking care of herself will be perceived as selfish. She also worries that she will lose her friendships. This either/or mindset keeps her stuck in a vicious cycle of putting everyone else first. During the episode we uncover why Lisa has been living her life this way, and how she can navigate her fears around other people judging her including her own self-care so that she can really THRIVE in this next phase of her life.I think you will be surprised at what we uncover that is behind Lisa's real reasons for NOT taking care of her own well-being.Need some coaching?  If you have an issue or challenge you need support with, click here to set up a time to be a guest on my podcast. If you have been struggling with your eating and weight and continually feel stuck, check out my 7 Step Food Freedom Guide: https://karmachow.com/food-freedom-guide/To read more about healing inner child work, check out Heal the Child Within by Charles WhitefieldCome join my FREE Facebook Group, Reclaim Your Wild: A Radical Self-Care + Self-Discovery Group for WomenFind me on Instagram: @melcostellocoachWebsite: https://karmachow.com/LinkedIn: https://www.linkedin.com/groups/2004687/Youtube: https://www.youtube.com/user/karmachow

If you're a mom, or a woman who is seeking purpose and fulfillment after raising children or going through a big life transition and looking to start a career, then this episode is a must listen! My guest, Dana comes to the call today feeling stuck about her next career path. She is a mom who has been focused on raising her daughter for the last 12 years, and doing everything for everyone else.  She's dabbled in real estate and other careers, but never felt fulfilled.  She's at a crossroads and  feels deeply that it's time to find her purpose.One thing Dana knows is that she has a passion for helping others, and yet she doesn't know what that will look like. She also has a lot of fears and limiting beliefs that are keeping her stuck and paralyzed from taking any action in the direction of her dreams.It's very common for women who are ready for the next chapter of their lives to feel lost and unsure of their purpose in the world. Especially for moms who have been raising kids and giving their all to their families.  With all the noise out there, it can be difficult to know which direction to move in without feeling guilty for taking steps toward their own fulfillment.So in this episode, we explore what is truly keeping Dana stuck (it's not what you think) so she can move forward in a way that feels empowering, as she uncovers what her true passion and purpose are. If you've felt stuck in any area in your life, and you have been spinning your wheels this episode will give you some powerful tools and inspiration to help you move forward and to get connected to what truly matters.  If you want some free coaching, come be a guest on my show and let's help you Come Home to what truly matters. Click here to get on my calendar. RESOURCES:Boundaries are important to have, not just in general, but especially if you are a mom that does everything for everyone.  Here is a great book on how to set boundaries by Dr. Henry Cloud and Dr. John Townsend - Boundaries: https://amzn.to/3aeSuLPIf you're a coach starting out, and you want to learn more about building your business, check out this FREE Masterclass Training for coaches with Christine Hassler: https://christinehassler.com/masterclass-training-for-coaches/Website: https://karmachow.com/Reclaim Your Wild Facebook Group: https://www.facebook.com/groups/634365606716567Instagram: @melcostellocoachLinkedIn: https://www.linkedin.com/in/karmachow/ Youtube: https://www.youtube.com/user/karmachow