Do The Thought Work

Language is an extremely powerful tool that can shape our emotions and self-worth. In this episode, we discuss how to take back control and convert negative self-talk into opportunities for personal growth. Plus, how to view them as an invitation to do some inner work. By recognizing the impact language has on us, we can regulate our responses and redirect them towards positivity, leading to healthier relationships and improved self-understanding. Listen in as we dive into how each of us uniquely acquires and processes language.    IN THIS EPISODE, WE TALK ABOUT: - How we individually acquire and process language - Negative words and emotions as an invitation for self evaluation - Bringing awareness to what triggers us - Holding space for others while not making their emotions your responsibility  - The difference between aggressive and assertive communication  - Setting boundaries to strengthen relationships   RESOURCES MENTIONED:  - Episode 5. Why Boundaries Are Important For Your Well-Being And How To Implement Them   CONNECT WITH ASHLEY HUGHES Follow her on Instagram: @ashleynhughes Follow her business, Wilona Marketing: @wilonamarketing   CONNECT WITH ASHLEY GREENE Follow her on Instagram: @ashleydgreene Follow her business, Effective Fitness: @effective_fitness_ Follow her business, Fork It: @fork_it_food  

Recognizing the complexities of your memory and the biases it creates is crucial for opening yourself up to more positive energy and understanding. If we have the power of perception, why not create a supportive story that moves us forward instead of one that keeps us stagnant in the past? In this episode, we look at ways to filter information in a more empathetic way, ultimately improving relationships, mood, and everyday interactions. Listen in to learn how you can flip the script on your memories to step into an empowering reality.    IN THIS EPISODE, WE TALK ABOUT: How the human brain encodes, stores, and retrieves information Recognizing the stories that impact your perspective Noticing if you create self-fulfilling prophecies with your memories  Leading from a place of gratitude and empathy  Having the courage to take accountability for your emotions and reactions   RESOURCES MENTIONED:  Episode 45. Why Is Open-Mindedness Important?   CONNECT WITH ASHLEY HUGHES Follow her on Instagram: @ashleynhughes Follow her business, Wilona Marketing: @wilonamarketing   CONNECT WITH ASHLEY GREENE Follow her on Instagram: @ashleydgreene Follow her business, Effective Fitness: @effective_fitness_ Follow her business, Fork It: @fork_it_food  

Your thoughts direct how you move forward in life, so when you're fixated on negative stories and beliefs, it's nearly impossible to make meaningful progress. In this episode, we look at different frameworks that can help you change your internal narrative to redirect your attention towards supportive thoughts. We also share questions to ask yourself when you feel detached  from your future self and what you want to create. Listen in to learn how your perception and attention deeply impact your interactions with yourself and the world around you.    IN THIS EPISODE, WE TALK ABOUT: The science behind how your mind selectively focuses on certain stimuli and ignores others Understanding how your assumptions dictate your emotions and mood  Calling in more of what you want into your life by refocusing your thoughts  Imagining who you would be if you didn't let your perception run your life  How to decipher a thought from a fact    RESOURCES MENTIONED:  Episode 72. How To Maintain Focus & Overcome Distractions In A Busy World   CONNECT WITH ASHLEY HUGHES Follow her on Instagram: @ashleynhughes Follow her business, Wilona Marketing: @wilonamarketing   CONNECT WITH ASHLEY GREENE Follow her on Instagram: @ashleydgreene Follow her business, Effective Fitness: @effective_fitness_ Follow her business, Fork It: @fork_it_food  

The phrase ‘feel your feelings' shows up often in the personal development space, but what does it actually mean? In this episode, we're sharing strategies for navigating hard-to-feel emotions like grief, pain, and frustration. It might be tempting to bypass those feelings, but the truth is they can be our greatest teachers and reveal the roots of our belief systems. Join us as we dig below the surface and explore the benefits of negative emotions and how to process them in healthy, productive ways.    IN THIS EPISODE, WE TALK ABOUT: The difference between processing and ruminating on negative emotions  Recognizing information that negative emotions can provide  How to process emotions in a more empowering way  Taking responsibility for your reaction to negative feelings  Working on your self-concept in order to genuinely believe in positive affirmations    RESOURCES MENTIONED:  Episode 66. Exploring The Root Causes Of Your Emotions & Learning To Feel Your Feelings  The Untethered Soul by Michael A. Singer   CONNECT WITH ASHLEY HUGHES Follow her on Instagram: @ashleynhughes Follow her business, Wilona Marketing: @wilonamarketing   CONNECT WITH ASHLEY GREENE Follow her on Instagram: @ashleydgreene Follow her business, Effective Fitness: @effective_fitness_ Follow her business, Fork It: @fork_it_food  

Trauma work can be intense and uncomfortable, but understanding what shapes your perspective is crucial for becoming the best version of yourself. In this episode, we recap what ‘big T' and ‘little T' traumas are and how those childhood experiences set the foundation for adulthood. We look into different strategies for connecting with your inner-child and address how trauma is stored in your body. We also talk about the impact of trauma work and how it's been deeply beneficial for us.    IN THIS EPISODE, WE TALK ABOUT: What happens when your needs aren't met during childhood  Embracing imperfections in yourself and others  The link between trauma work and nervous system regulation  Recognizing where you use protection mechanisms that no longer serve you  The importance of revisiting traumatic moments in order to fully heal    RESOURCES MENTIONED:  Episode 31. Trauma: Big T and Little T Trauma Definitions    CONNECT WITH ASHLEY HUGHES Follow her on Instagram: @ashleynhughes Follow her business, Wilona Marketing: @wilonamarketing   CONNECT WITH ASHLEY GREENE Follow her on Instagram: @ashleydgreene Follow her business, Effective Fitness: @effective_fitness_ Follow her business, Fork It: @fork_it_food  

We're doing a deep dive into the tools and resources that can help you out of a stuck mentality. We discuss the different types of mental blocks we've come up against, such as self-doubt and fear of failure, and get into the different thought work exercises that help us break through those barriers.  We also touch on the power of visualization and how to empower yourself to get out of your own way. Plus, we explore the difference between toxic positivity and genuinely putting yourself in alignment with how you want to feel.    IN THIS EPISODE, WE TALK ABOUT: Tools for becoming skilled at differentiating thoughts from facts  How to identify and challenge limiting beliefs  The first steps to take if you're feeling stuck Empowering yourself to take responsibility for your thoughts and feelings  What cognitive rewiring is and how you can use it to improve your internal dialogue    RESOURCES MENTIONED:  Episode 73. The Art Of Letting Go: Getting Clear What's Serving You & What's Holding You Back    CONNECT WITH ASHLEY HUGHES Follow her on Instagram: @ashleynhughes Follow her business, Wilona Marketing: @wilonamarketing   CONNECT WITH ASHLEY GREENE Follow her on Instagram: @ashleydgreene Follow her business, Effective Fitness: @effective_fitness_ Follow her business, Fork It: @fork_it_food  

Whether it's a relationship, a job, or even something sitting in the back of your closet, there's one question we like to ask ourselves to clean up mental and physical clutter: Is it serving me? In this episode, we explore the art of letting go and making space for things in your life that propel your growth instead of hold it back. We also look at common obstacles that people put in their own way and share tools for evaluating when it's time to move on from someone or something.    IN THIS EPISODE, WE TALK ABOUT: Understanding why you're holding on to something that no longer brings you joy  Why so many people choose temporary satisfaction over long-term happiness How to tell if a person in your life is truly supportive of your success  Questions to help guide yourself out of a scarcity mindset  Ways to detach from a certain identity or persona that you've outgrown    RESOURCES MENTIONED:   Episode 63: The Best Practices For Breaking Old Habits And Creating New Ones   CONNECT WITH ASHLEY HUGHES Follow her on Instagram: @ashleynhughes Follow her business, Wilona Marketing: @wilonamarketing   CONNECT WITH ASHLEY GREENE Follow her on Instagram: @ashleydgreene Follow her business, Effective Fitness: @effective_fitness_ Follow her business, Fork It: @fork_it_food 

When your brain feels like a browser with too many tabs open, what's your response? For most people, it leads to overwhelm and procrastination, which then starts this vicious cycle that prevents them from achieving their goals.  In this episode, we're sharing what we do to put boundaries in place and improve focus throughout the day. Between scheduling in breaks and using sensory signals to get into the zone, it all starts with doing the thought work on why you're distracted in the first place and then setting up safeguards to limit those default patterns.    IN THIS EPISODE, WE TALK ABOUT: Where procrastination and indecision come from  How to make your to-do list more manageable What it means to be a good steward of your time Why having a schedule actually gives you more freedom  Tips for how to avoid the ‘Sunday Scaries'   RESOURCES:  Forbes: Distraction Is Not What You Think    CONNECT WITH ASHLEY HUGHES Follow her on Instagram: @ashleynhughes Follow her business, Wilona Marketing: @wilonamarketing   CONNECT WITH ASHLEY GREENE Follow her on Instagram: @ashleydgreene Follow her business, Effective Fitness: @effective_fitness_ Follow her business, Fork It: @fork_it_food  

One of the most powerful aspects of doing the thought work is being able to create and choose your happiness. There's a certain art in letting go of what's not serving you and actively seeking what does. In this episode, we dive into how to do that! We share ways that we navigate difficult feelings and how to stop the emotional spiral. We also highlight the daily practices that can help you cultivate happiness and expand the list of what lights you up.    IN THIS EPISODE, WE TALK ABOUT: How to put yourself in a better mindset when you're not feeling happy  What it looks like to practice non-attachment  Tools for creating thought boundaries  Understanding where comparison diminishes your happiness  Putting yourself on the pursuit of happiness and exploring what that means to you    RESOURCES MENTIONED:  Episode 69. Role Integration & How To Step Into A New Identity   CONNECT WITH ASHLEY HUGHES Follow her on Instagram: @ashleynhughes Follow her business, Wilona Marketing: @wilonamarketing   CONNECT WITH ASHLEY GREENE Follow her on Instagram: @ashleydgreene Follow her business, Effective Fitness: @effective_fitness_ Follow her business, Fork It: @fork_it_food  

What's getting in the way of what you want to create? For so many of us, the thought of breaking through a ‘saturated' market or doing something that forces us outside of our comfort zone is enough to stop us in our tracks.   On today's episode, we're looking at the root causes of excuses and sharing strategies to work through those obstacle thought patterns. Join us as we unpack ways to confront your excuses and come up with an action plan.    IN THIS EPISODE, WE TALK ABOUT: Building self-awareness around when and why you create excuses  A thought download exercise to get clear on your excuses and strategize around them  Celebrating your unique value and perspective  The connection between excuses and regrets  Bolstering your mindset with proof that you have what it takes to achieve your goals    CONNECT WITH ASHLEY HUGHES Follow her on Instagram: @ashleynhughes Follow her business, Wilona Marketing: @wilonamarketing   CONNECT WITH ASHLEY GREENE Follow her on Instagram: @ashleydgreene Follow her business, Effective Fitness: @effective_fitness_ Follow her business, Fork It: @fork_it_food  

When you think about stepping into the person you want to be, it can feel overwhelming to confront the commitment and hard work it requires. But, role integration allows space for playing around with that new identity and testing out what really feels in alignment.  We like to think of it as putting on a cape and unlocking your inner superhero 一 you can eeven put it on just for an hour a day and see what it's like to be that next-level version of yourself. In this episode, we discuss how to soften the intensity of identity shifts and create habits in a sustainable way.    IN THIS EPISODE, WE TALK ABOUT: How to transform the way you view yourself The foundation of behavior change and better habits Reducing the discomfort of change  Understanding where you limit yourself  How role integration works in your career, relationship, and other areas where you want to level up    RESOURCES:  Episode 10. How Integrity and Mindset Intersect and Help You Follow Through On Your Commitments  Episode 33. Discovering Your True Identity and Cultivating Your Internal Self-Worth  Episode 48. How To Become The Highest Version Of Yourself That You Desire    CONNECT WITH ASHLEY HUGHES Follow her on Instagram: @ashleynhughes Follow her business, Wilona Marketing: @wilonamarketing   CONNECT WITH ASHLEY GREENE Follow her on Instagram: @ashleydgreene Follow her business, Effective Fitness: @effective_fitness_ Follow her business, Fork It: @fork_it_food  

When we dig into why we're feeling stuck, we're usually faced with our fears, self-doubt, lack of worthiness, and other wounds that stop us in our tracks. In this episode, we tap into that layer and talk about tools for getting out of the cycle of overanalysis. We discuss ways to create momentum through desired action, which includes working on your relationship with failure and your future self.  Paralysis analysis is a very real thing, but it doesn't have to be your default. Join us to learn how you can start channeling that energy into action.    IN THIS EPISODE, WE TALK ABOUT: Uncovering the fear behind what's causing your overwhelm  Having the discipline to carry out your vision  Shifting the focus to what's actually in your control  Tips for practicing positive focus  Detaching your self-worth from your outcomes  Getting clear on what it looks like to act in alignment with your future self    RESOURCES The One Thing by Gary W. Keller and Jay Papasan    CONNECT WITH ASHLEY HUGHES Follow her on Instagram: @ashleynhughes Follow her business, Wilona Marketing: @wilonamarketing   CONNECT WITH ASHLEY GREENE Follow her on Instagram: @ashleydgreene Follow her business, Effective Fitness: @effective_fitness_ Follow her business, Fork It: @fork_it_food  

Being rejected by a partner, a client, or really anyone for that matter, can trigger insecurities around worthiness and purpose. But, what if you could use that rejection as an opportunity for deeper empowerment and exploration? In this episode, we look at ways that you can use negative experiences to take a self-audit and tap into a new level of potential. We also talk about the momentum behind boldness and tools to speed up your healing process after experiencing rejection.    IN THIS EPISODE, WE TALK ABOUT: Learning how to sit with uncomfortable emotions instead of bypassing them  Using rejection as a leverage point instead of something to keep you small  How rejection can actually be a good thing  Realizing how a ‘no' sets you up for a bigger, better ‘yes' in the future  Working through the fear of rejection    CONNECT WITH ASHLEY HUGHES Follow her on Instagram: @ashleynhughes Follow her business, Wilona Marketing: @wilonamarketing   CONNECT WITH ASHLEY GREENE Follow her on Instagram: @ashleydgreene Follow her business, Effective Fitness: @effective_fitness_ Follow her business, Fork It: @fork_it_food 

In a culture that tends to be emotion-phobic, it can feel intimidating to get to the root causes of big emotions like anxiety or depression. In this episode, we discuss how you can experience more freedom and mental clarity by getting curious about your thought patterns and reactions.  We share ways you can empower yourself to shift your story and move forward with a different perspective. Plus, we have a mini coaching session where we work through strategies for getting started with feeling your feelings.    IN THIS EPISODE, WE TALK ABOUT: Why you shouldn't strive to be happy all the time Where true self-mastery happens  Creating a better story for yourself and actually believing it  Recognizing where you limit the expression of your emotions  Choosing temporary discomfort over long-term pain    RESOURCES MENTIONED:  Episode 31. Trauma: Big T and Little T Trauma Definitions   CONNECT WITH ASHLEY HUGHES Follow her on Instagram: @ashleynhughes Follow her business, Wilona Marketing: @wilonamarketing   CONNECT WITH ASHLEY GREENE Follow her on Instagram: @ashleydgreene Follow her business, Effective Fitness: @effective_fitness_ Follow her business, Fork It: @fork_it_food  

Understanding your attachment style gives you deeper insight into how your past experiences shape your patterns in adulthood. It's also one of the greatest relationship tools available to all of us.  In this episode, we dig into the signs of common attachment styles and how to go about changing behaviors that don't serve you. We highlight why it's so important to be aware of what your needs are and approach that journey from a ‘we' perspective. Plus, we discuss how to know when it's worth it to heal together in a partnership or if it's healthier to move on.    IN THIS EPISODE, WE TALK ABOUT: The vulnerability and courage it takes to work toward secure attachment  How your attachment style affects who you attract into your life  Examples of anxious and avoidant behaviors  Tools to help identify, honor, and express your emotional needs  Ways to resolve conflict and come to a true compromise in your partnership    RESOURCES MENTIONED:  Episode 13. What Codependency Really Means & The 5 Ways Codependent Patterns Show Up   Episode 30. Emotional Adulthood vs. Emotional Childhood   CONNECT WITH ASHLEY HUGHES Follow her on Instagram: @ashleynhughes Follow her business, Wilona Marketing: @wilonamarketing   CONNECT WITH ASHLEY GREENE Follow her on Instagram: @ashleydgreene Follow her business, Effective Fitness: @effective_fitness_ Follow her business, Fork It: @fork_it_food  

Building a healthy money mindset starts with understanding your thoughts and beliefs about your ability to earn, keep, and spend money. In this episode, we discuss how to become more intentional about your relationship with money as an individual and as a business owner.  We highlight ways to become more energetically aligned with abundance and shift out of a scarcity mindset. We also share tangible ways to improve your money management and break through self-imposed glass ceilings.    IN THIS EPISODE, WE TALK ABOUT: Understanding where your relationship with money comes from  Becoming more aware of the language you use when you talk about money Looking beyond the price tag when you make a purchase Working through any discomfort that comes up when you check your bank account or credit card statements  The connection between your environment and money mindset    RESOURCES:  I Will Teach You To Be Rich by Ramit Sethi   CONNECT WITH ASHLEY HUGHES Follow her on Instagram: @ashleynhughes Follow her business, Wilona Marketing: @wilonamarketing   CONNECT WITH ASHLEY GREENE Follow her on Instagram: @ashleydgreene Follow her business, Effective Fitness: @effective_fitness_ Follow her business, Fork It: @fork_it_food  

Most people who try to abruptly quit their bad habits end up returning to the same patterns because they lack structure and support to make sustainable changes. In this episode, we're breaking down not only how to break habits that don't serve your goals, but also how to replace them with new ones that do. We share examples of why you might turn to certain behaviors and ways to get better results through more effective and healthier habits.    IN THIS EPISODE, WE TALK ABOUT: The four elements that make up a habit  Setting healthy habits that are attractive and easy to do  Focusing on the intention instead of the outcome  Getting curious about what works for you and exploring new modalities  The most important step of breaking a bad habit   CONNECT WITH ASHLEY HUGHES Follow her on Instagram: @ashleynhughes Follow her business, Wilona Marketing: @wilonamarketing   CONNECT WITH ASHLEY GREENE Follow her on Instagram: @ashleydgreene Follow her business, Effective Fitness: @effective_fitness_ Follow her business, Fork It: @fork_it_food  

Just like doing the thought work, the more you practice self-awareness and presence, the more natural it becomes. In this episode, we discuss the benefits of being more observant of yourself and your patterns, including how it reduces stress, creates better boundaries, and helps you make more aligned decisions. We share ways that we intentionally build in more space for mindfulness in our daily routines. We also highlight how being present can help you as a business owner, parent, and overall human being.     IN THIS EPISODE, WE TALK ABOUT: The connected nature of awareness and presence  Examples of how you can habit stack mindful moments  The power of switching up your environment and moving your energy around  How to take yourself out of situations and look at it from a different perspective Prioritizing rest and unplugging, especially as a business owner    RESOURCES MENTIONED:  Don't Just Sit There! by Biet Simkin    CONNECT WITH ASHLEY HUGHES Follow her on Instagram: @ashleynhughes Follow her business, Wilona Marketing: @wilonamarketing   CONNECT WITH ASHLEY GREENE Follow her on Instagram: @ashleydgreene Follow her business, Effective Fitness: @effective_fitness_ Follow her business, Fork It: @fork_it_food    

2022 was a year of personal and professional transformation for both of us. We've had some time to reflect on our biggest lessons from this past year and figure out what's going to serve us going forward. Ashley H. unpacks how she's been able to find more joy, prioritize the people and things that matter most, and relinquish control. Ashley G. talks about how she's gotten really clear on who she is as a business leader and how to embrace taking messy action over sitting in fear. Join us as we look back on key moments of growth and discuss the takeaways from those experiences.    IN THIS EPISODE, WE TALK ABOUT: Taking an audit of who and what gets your attention  Meeting the needs of your employees and clients without overextending yourself  Understanding when and why you're being indecisive  Giving yourself more grace and practicing forgiveness  Focusing on how you want to be, not just what you do  Being more flexible with timelines and expectations    CONNECT WITH ASHLEY HUGHES Follow her on Instagram: @ashleynhughes Follow her business, Wilona Marketing: @wilonamarketing   CONNECT WITH ASHLEY GREENE Follow her on Instagram: @ashleydgreene Follow her business, Effective Fitness: @effective_fitness_ Follow her business, Fork It: @fork_it_food  

There are a few key buzzwords that are consistently misinterpreted and overused in the mental health and wellness space. Our word choice has such a major impact on a subconscious level and can affect the people around us a lot more than we tend to consider.  In this episode, we share our thoughts on phrases like toxic positivity, mindfulness, being triggered, and using a diagnosis in a joking way. We highlight why using this language can be harmful and share what you can do to communicate more effectively.    IN THIS EPISODE, WE TALK ABOUT: How you can validate someone's feelings and still choose to have a positive mindset  The difference between being mindful and practicing mindfulness Common misconceptions about meditation  What OCD is (and isn't)  Finding better ways to describe how you're feeling and what you're thinking  Identifying your triggers and doing the work on your unhealed trauma    RESOURCED MENTIONED:  @igototherapy    CONNECT WITH ASHLEY HUGHES Follow her on Instagram: @ashleynhughes Follow her business, Wilona Marketing: @wilonamarketing   CONNECT WITH ASHLEY GREENE Follow her on Instagram: @ashleydgreene Follow her business, Effective Fitness: @effective_fitness_ Follow her business, Fork It: @fork_it_food  

Fear is often the main factor that stops us from taking action, achieving our goals, and stepping into a more evolved version of ourselves. In this episode, Ashley H. and Ashley G. talk about facing your fears, the benefits of doing things that scare you, and how to start flexing that courage muscle. They share ways to explore what's really going on underneath the surface and the positive ripple effect of leaning into uncomfortable feelings. Ashley G. also shares a powerful exercise to help kids get out of a fear state and practice being brave.    IN THIS EPISODE, WE TALK ABOUT: How we can leverage fear and use it to create momentum  Understanding what's causing your resistance or avoidance  Tools to regulate your nervous system Operating from a place of excitement and possibility  Prioritizing your growth    RESOURCES MENTIONED:  The Obstacle Is the Way by Ryan Holiday  Feel the Fear...and Do It Anyway by Susan Jeffers    CONNECT WITH ASHLEY HUGHES Follow her on Instagram: @ashleynhughes Follow her business, Wilona Marketing: @wilonamarketing   CONNECT WITH ASHLEY GREENE Follow her on Instagram: @ashleydgreene Follow her business, Effective Fitness: @effective_fitness_ Follow her business, Fork It: @fork_it_food  

One of the most important, yet underrated, factors for your overall health is the quality and duration of your sleep. In this episode, we unpack the effects that sleep has on your physical and mental wellness, and we also share science-backed tips to improve your nighttime habits. Getting proper sleep and supporting your natural circadian rhythm are crucial for engaging in thought work, so listen in to learn how you can enhance your routine.    IN THIS EPISODE, WE TALK ABOUT: The link between sleep and hormone health  What brain fog is and how sleep deprivation can trigger those symptoms  Lighting solutions to get energized in the morning and wind down at night  Hacks to reduce your screen time before bed  The best way to maintain a consistent routine    RESOURCES:  Huberman Lab - Master Your Sleep & Be More Alert When Awake Smart Light Bulbs  Amber Reading Light  Light Therapy Lamp      CONNECT WITH ASHLEY HUGHES Follow her on Instagram: @ashleynhughes Follow her business, Wilona Marketing: @wilonamarketing   CONNECT WITH ASHLEY GREENE Follow her on Instagram: @ashleydgreene Follow her business, Effective Fitness: @effective_fitness_ Follow her business, Fork It: @fork_it_food  

If you judged what it means to be an entrepreneur based on what's shown on social media, it would seem like there's a lot of private jets, glamorous parties, and luxury vacations. But, what is it actually like on a daily basis to be a business owner, especially when you're first starting out?  In this episode, Ashley G. and Ashley H. discuss some of the highs and lows of being an entrepreneur. They detail what their schedules look like and talk about how they make time to do things that support their wellbeing. They also highlight their business goals for the upcoming year.     IN THIS EPISODE, WE TALK ABOUT: What we wish we knew before going all-in on our businesses  Navigating business, family, and personal life  Becoming more effective and intentional with our schedules  Advice for dealing with imposter syndrome, overwhelm, and burnout  The unexpected perks of being your own boss  What we're looking forward to in 2023    CONNECT WITH ASHLEY HUGHES Follow her on Instagram: @ashleynhughes Follow her business, Wilona Marketing: @wilonamarketing   CONNECT WITH ASHLEY GREENE Follow her on Instagram: @ashleydgreene Follow her business, Effective Fitness: @effective_fitness_ Follow her business, Fork It: @fork_it_food  

Your relationship with food has a profound effect on your mental and physical health. In this episode, we break down the common limiting beliefs and practices that lead to a never-ending cycle of yo-yo dieting. Ashley H. opens up about her journey with PCOS and healing her relationship with food, and Ashley G. shares some of the science and psychology behind diets. They also cover how to become a more mindful eater and get in tune with your hunger cues.    IN THIS EPISODE, WE TALK ABOUT: Why you shouldn't apply a moral value to food  The problem with having an ‘all-or-nothing' attitude when it comes to food choices  Misconceptions about emotional eating  Tools to get a better understanding of your hunger hormones Understanding where your relationship with food stems from    CONNECT WITH ASHLEY HUGHES Follow her on Instagram: @ashleynhughes Follow her business, Wilona Marketing: @wilonamarketing   CONNECT WITH ASHLEY GREENE Follow her on Instagram: @ashleydgreene Follow her business, Effective Fitness: @effective_fitness_ Follow her business, Fork It: @fork_it_food 

One of the foundational elements of self-care is optimizing your daily routine so you can reduce chaos and show up as the best version of yourself. In this episode, we break down how to create effective structure in your schedule and highlight the benefits of doing so. Ashley G. shares an exercise to help you get really clear on your priorities and build your day around what's most important. We also talk about ways to practice consistency and clear up more mental space so that you can be present.    IN THIS EPISODE, WE TALK ABOUT: The first step for creating your ideal daily routine  Taking time to experiment with your schedule and evaluate how you can make it better  Why it's so important to factor in flexibility and time buffers  How having a schedule helps you protect your peace and practice integrity with yourself  Ways that your routines can positivity affect your overall wellness, especially your sleep hygiene   Allowing your schedule to grow and evolve with you, particularly as a business owner    CONNECT WITH ASHLEY HUGHES Follow her on Instagram: @ashleynhughes Follow her business, Wilona Marketing: @wilonamarketing   CONNECT WITH ASHLEY GREENE Follow her on Instagram: @ashleydgreene Follow her business, Effective Fitness: @effective_fitness_ Follow her business, Fork It: @fork_it_food 

Keeping your composure and staying connected in times of uncertainty and unpredictability is a practice that can be found by doing the thought work. When we are rocked by external environments or are feeling affected by things that haven't even happened yet, we can feel a lack of control and begin to spiral. In this episode, we share our best tips for creating habits to prepare mentally for the unexpected. We share how you, too, can escape the story you have created in your head in order to stay steady, be anchored, and keep your composure.   RESOURCES: The Four Agreements, Don Miguel Ruiz   IN THIS EPISODE, WE TALK ABOUT: How to practice neutrality when the unexpected arises Our best practices for checking in with yourself to keep your composure How to give yourself the grace and the space in these moments How to tell when things are not about us    CONNECT WITH ASHLEY HUGHES Follow her on Instagram: @ashleynhughes Follow her business, Wilona Marketing: @wilonamarketing   CONNECT WITH ASHLEY GREENE Follow her on Instagram: @ashleydgreene Follow her business, Effective Fitness: @effective_fitness_ Follow her business, Fork It: @fork_it_food 

There are so many cultural beliefs about finances that we subconsciously adopt from a young age. Sayings like “money doesn't grow on trees” and “you should marry into a rich family” end up shaping our money mindset in adulthood.    In this episode, we discuss how to improve your relationship with money, strengths and weaknesses of different financial archetypes, and ways to naturally put yourself in a position for a promotion or raise. We explore how factors like identity and self-worth tie into your money mindset, and pose questions to help guide your thought work on personal finances.    IN THIS EPISODE, WE TALK ABOUT: Looking at what shapes your belief systems around wealth and abundance  Characteristics of the eight money archetypes  Strategies to reframe your perspective on money and finances The difference between entitlement and genuinely providing value How to confidently approach conversations about payment and compensation    CONNECT WITH ASHLEY HUGHES Follow her on Instagram: @ashleynhughes Follow her business, Wilona Marketing: @wilonamarketing   CONNECT WITH ASHLEY GREENE Follow her on Instagram: @ashleydgreene Follow her business, Effective Fitness: @effective_fitness_ Follow her business, Fork It: @fork_it_food  

Work-life balance is a bit of a misnomer, isn't it? There are four main interconnected aspects of life: body, being, relationships, and career. We break down our go-to systems that help us feel more balanced and allow us to uphold our boundaries in all four areas. We talk about what it looks like to prioritize peace and make decisions based on how they support the life you're trying to create. We also circle back on topics like clean rest, joyful moments, and adding in intentional pockets of time that nourish your soul.    IN THIS EPISODE, WE TALK ABOUT: Why balance can't exist without boundaries  Ways to reduce your mental load  Honoring how your definition of balance changes in different seasons of your life  Getting really clear on why you want to take action that goes against your boundaries  Tracking how you're spending your time and energy    CONNECT WITH ASHLEY HUGHES Follow her on Instagram: @ashleynhughes Follow her business, Wilona Marketing: @wilonamarketing   CONNECT WITH ASHLEY GREENE Follow her on Instagram: @ashleydgreene Follow her business, Effective Fitness: @effective_fitness_ Follow her business, Fork It: @fork_it_food  

If your vibration, your energy, or your feelings are off, there needs to be some thought work about why that is. Your vibration directly influences how you show up in this world and the opportunities that you call in. We break down how to recognize when people or situations aren't a good energetic match, the powerful ripple effect of raising your vibration, and ways to authentically engage in energy work. We also describe the outcomes that we've noticed in our own lives and businesses when we started to focus on operating from a higher vibration.    IN THIS EPISODE, WE TALK ABOUT: What terms like energy, vibration, and aura mean  Actively trying to leave people better than how you found them  Being aware of how you're existing in the world  Understanding why you might be overcompensating for people who don't reciprocate your energy  Tools for being a good steward of your energy    CONNECT WITH ASHLEY HUGHES Follow her on Instagram: @ashleynhughes Follow her business, Wilona Marketing: @wilonamarketing   CONNECT WITH ASHLEY GREENE Follow her on Instagram: @ashleydgreene Follow her business, Effective Fitness: @effective_fitness_ Follow her business, Fork It: @fork_it_food  

Understanding the importance of a goal, having the structure to achieve it, and then being able to support yourself on that journey is the perfect recipe for turning your daydream into your reality. In this episode, Ashley G. breaks down her blueprint for setting yourself up for success when it comes to stepping into a new version of yourself. We discuss how to approach goal setting and create a measurable, actionable, and realistic plan. This is the perfect time of year to start looking ahead for how you want your next year to go, so listen in for tips on how to hit the ground running in 2023.    IN THIS EPISODE, WE TALK ABOUT: How to achieve your goals more efficiently and sustainably  Why Ashley G. recommends focusing on 90-day outcomes  Questions to ask yourself to help guide your game plan  Reframing failure as a stepping stone instead of a step back  How to stay in your healthy self while you're going after a goal    CONNECT WITH ASHLEY HUGHES Follow her on Instagram: @ashleynhughes Follow her business, Wilona Marketing: @wilonamarketing   CONNECT WITH ASHLEY GREENE Follow her on Instagram: @ashleydgreene Follow her business, Effective Fitness: @effective_fitness_ Follow her business, Fork It: @fork_it_food  

How can you go into this holiday season with a clear idea of how you want to feel and show up during these next couple of months? This is the time of year when a lot of people start to unravel and disregard the practices that help them stay grounded and goal-oriented. We break down how we set ourselves up to have a balanced holiday season.  We discuss how to eat and practice movement in ways that honor your lifestyle while still participating in traditions. We also talk about why it's so important to trust your body and mind enough to know that if someone questions your decisions, you can move past their judgment. Plus, we touch on getting ready for 2023 and starting to create new goals for yourself before January 1st hits.    IN THIS EPISODE, WE TALK ABOUT: Looking at where you're applying an all-or-nothing mindset  Checking in with your boundaries and seeing if you need to create new ones  Celebrating the holidays in a way that brings you peace and joy  Tips for mindful eating  A tool to help you gauge if you really want to attend an event or you're just going because you feel obligated    CONNECT WITH ASHLEY HUGHES Follow her on Instagram: @ashleynhughes Follow her business, Wilona Marketing: @wilonamarketing   CONNECT WITH ASHLEY GREENE Follow her on Instagram: @ashleydgreene Follow her business, Effective Fitness: @effective_fitness_ Follow her business, Fork It: @fork_it_food  

As we get closer to the end of 2022, we like to start reflecting on the progress we've made with our annual goals and how we want to approach the next year. In today's episode, we talk about how to achieve true transformation, strategies for getting really clear on who you want to be, and tips for reverse-engineering your goals. We illustrate what happens when you detach from the outcome and prioritize who you're becoming in the process, especially when it comes to your health, wellness, and business ambitions. We also discuss why it's essential to stay grounded in your ‘why' and practice living an intentional life.    IN THIS EPISODE, WE TALK ABOUT: How to become the version of yourself that you desire  Journaling prompts to get really clear on how you want to show up and ways to support yourself in making that happen  Shifting out of the all-or-nothing mentality  Creating achievable, sustainable goals  Setting yourself up for consistent growth   CONNECT WITH ASHLEY HUGHES Follow her on Instagram: @ashleynhughes Follow her business, Wilona Marketing: @wilonamarketing   CONNECT WITH ASHLEY GREENE Follow her on Instagram: @ashleydgreene Follow her business, Effective Fitness: @effective_fitness_ Follow her business, Fork It: @fork_it_food  

We're sharing our top strategies and life practices that improve our businesses and daily operations. We get into how we approach scheduling to reduce chaos and avoid burnout, and how we make sure that we're intentional about the time we spend with our families, friends, clients, and on our own.    Ashley H. explains how she's been incorporating the concept of “clean rest” into her routine and recommends her favorite tools for effective, simple habit tracking. We also chat about how we've been making time for hobbies and illustrate the positive ripple effect that's had on how we show up as business owners.    IN THIS EPISODE, WE TALK ABOUT: Being willing to audit and analyze how you spend your time  What it looks like to really take ownership over your calendar, especially when you're a business owner  Why it's so important to be respectful of your own time  Creative ways to seek support and mentorship  Allowing yourself to get out of your comfort zone and challenge your brain in new ways  Setting up systems and processes for your life and household    RESOURCES MENTIONED:  Notion  Huberman Lab Podcast    CONNECT WITH ASHLEY HUGHES Follow her on Instagram: @ashleynhughes Follow her business, Wilona Marketing: @wilonamarketing   CONNECT WITH ASHLEY GREENE Follow her on Instagram: @ashleydgreene Follow her business, Effective Fitness: @effective_fitness_ Follow her business, Fork It: @fork_it_food    

Our society has made forgiveness feel like validation of someone's action instead of the practice of giving yourself the freedom you deserve. Forgiving someone is an act of self-care that allows you to heal and experience neutrality. We discuss the misconceptions of forgiveness, how to recognize when you're in a cycle of resentment, and tools for forgiving and releasing. Getting to a place where you aren't rocked by people's actions or words towards you is such a liberating space to be in. Listen in to learn more about how you can build that deep confidence in yourself and truly let go.    IN THIS EPISODE, WE TALK ABOUT: How holding onto anger affects your personal power  Doing the internal work on what is ultimately causing you pain and suffering What it looks like to hold space for people and forgive them  How to show up to conversations with people you feel wronged by  Why it's so important to keep space between stimulus and response   CONNECT WITH ASHLEY HUGHES Follow her on Instagram: @ashleynhughes Follow her business, Wilona Marketing: @wilonamarketing   CONNECT WITH ASHLEY GREENE Follow her on Instagram: @ashleydgreene Follow her business, Effective Fitness: @effective_fitness_ Follow her business, Fork It: @fork_it_food  

Open-minded people don't care to be right一they care to learn and understand. We discuss why it's important to be innovative with ourselves and our minds, and celebrate the fact that our belief systems can evolve. We talk about how social norms are constantly changing and how to approach conversations with loved ones who hold different opinions or beliefs. Plus, we talk about how to develop a deeper sense of self-awareness and recognize when you're stuck in a cycle of proving that you're right.    IN THIS EPISODE, WE TALK ABOUT: Navigating polarized environments, especially on social media  Understanding how your opinions can shift over time  Examples of how our beliefs changed once we dug deeper into the thought work  How to take an audit of yourself and reflect on how your identity is evolving  The most loving thing you can do when experiencing friction    CONNECT WITH ASHLEY HUGHES Follow her on Instagram: @ashleynhughes Follow her business, Wilona Marketing: @wilonamarketing   CONNECT WITH ASHLEY GREENE Follow her on Instagram: @ashleydgreene Follow her business, Effective Fitness: @effective_fitness_ Follow her business, Fork It: @fork_it_food  

Ashley G. and Ashley H. are talking about their entrepreneurial journeys and the thought work that has helped them get to where they are today as business owners. They break down the ‘why' behind their businesses and how their initial visions have shifted since they dreamed up their business ideas. They discuss how they've learned to take messy action instead of staying stagnant, and share tools that have helped transform their mindsets around failure. They also discuss how the lessons they've learned as entrepreneurs apply to other goals they have outside their careers.    IN THIS EPISODE, WE TALK ABOUT: The personal growth and mindset work that's required of an entrepreneur  Ashley H.'s dream of leading a change in the marketing industry  How Ashley G. scaled her personal training business  Looking at ways that you're forcing yourself to play small  What it looks like to take radical responsibility  How the conversations that you have with yourself shape your reality    RESOURCES MENTIONED:  Jay Shetty Podcast - 6 Reasons We Overthink & 4 Steps To Break Down Your Procrastination Pattern   CONNECT WITH ASHLEY HUGHES Follow her on Instagram: @ashleynhughes Follow her business, Wilona Marketing: @wilonamarketing   CONNECT WITH ASHLEY GREENE Follow her on Instagram: @ashleydgreene Follow her business, Effective Fitness: @effective_fitness_ Follow her business, Fork It: @fork_it_food  

Confidence is ultimately trusting yourself and following through with what you say you're going to do. Where in your life are you out of integrity with yourself? By focusing your energy on building a foundation of self-care and self-love, you can tune out the external doubt and cultivate that sense of trust. Ashley G. details how she works with clients to cultivate self-appreciation and rewrite the inner critic's narrative. Ashley H. shares what her confidence journey has looked like and breaks down the tools that have been the most helpful for her.    IN THIS EPISODE, WE TALK ABOUT: Having confidence in your body, business, life, and relationships  How to start building mental confidence  Recognizing the conditioning that many of us have experienced around dimming our confidence  Taking the power of what people say about you Becoming a more compassionate internal observer    CONNECT WITH ASHLEY HUGHES Follow her on Instagram: @ashleynhughes Follow her business, Wilona Marketing: @wilonamarketing   CONNECT WITH ASHLEY GREENE Follow her on Instagram: @ashleydgreene Follow her business, Effective Fitness: @effective_fitness_ Follow her business, Fork It: @fork_it_food    

What does it look like to actually do the thought work? Ashley H. and Ashley G. dig deeper on how to build trust and confidence in yourself so you can practice authority over your thoughts. They share tangible mind management strategies and discuss how they go about working through their thoughts. Ashley G. also explains her approach to self-coaching and how to train yourself to differentiate between circumstances and thoughts.    IN THIS EPISODE, WE TALK ABOUT: How to coach yourself  The interconnected nature of mind management  Becoming best friends with your emotional guidance system  The consequences of hovering on the surface of your emotions  What a thought download is and how to do one  Discovering practices that bring you peace and help you feel centered    CONNECT WITH ASHLEY HUGHES Follow her on Instagram: @ashleynhughes Follow her business, Wilona Marketing: @wilonamarketing   CONNECT WITH ASHLEY GREENE Follow her on Instagram: @ashleydgreene Follow her business, Effective Fitness: @effective_fitness_ Follow her business, Fork It: @fork_it_food  

Self-destructive behaviors and subscribing to a victim mentality provide short-term relief, but that mindset ultimately gets in the way of living a satisfying and fulfilling life. We discuss what those behaviors look like, characteristics of victim mentality, and how to get out of that cycle. We dig into why some people choose to stay in pockets of pain instead of confronting underlying emotions and share some of our favorite thought work tools around this topic. Plus, we talk about the importance of paying attention to your triggers and doing an audit on your decisions.    IN THIS EPISODE, WE TALK ABOUT: Recognizing when you're engaging in self-destructive behaviors  Understanding where your emotions and reactions stem from  What it means to choose your version of hard  Eliminating things in your life that are out of alignment  Choosing to detach from your pain and embrace healing    CONNECT WITH ASHLEY HUGHES Follow her on Instagram: @ashleynhughes Follow her business, Wilona Marketing: @wilonamarketing   CONNECT WITH ASHLEY GREENE Follow her on Instagram: @ashleydgreene Follow her business, Effective Fitness: @effective_fitness_ Follow her business, Fork It: @fork_it_food  

In today's episode, we are talking all about your beliefs and how to honestly do the thought work around them. Maybe you're not getting the results that you want, and if we reverse engineer that, it always comes down to a thought we've had over and over again until it becomes a belief system. Belief systems feel factual, but they are not.   IN THIS EPISODE, WE TALK ABOUT: How to be willing to get uncomfortable What is belief exhaustion and how to tackle it Allowing yourself the space to not tightly hold on to beliefs How your beliefs may be sabotaging you   CONNECT WITH ASHLEY HUGHES Follow her on Instagram: @ashleynhughes Follow her business, Wilona Marketing: @wilonamarketing   CONNECT WITH ASHLEY GREENE Follow her on Instagram: @ashleydgreene Follow her business, Effective Fitness: @effective_fitness_ Follow her business, Fork It: @fork_it_food 

Most people, if they sit still and listen to their inner dialogue, and tap into their intuition, know what they want to be doing with their life. They know what their passion is, they know what their purpose is, and they know the direction they want to be going. In today's episode, we look at why you're not following this passion, purpose or career when you know it is what you want. We focus on the subconscious belief systems that stop us — the things we need to do thought work on — to allow us to see ourselves through.   IN THIS EPISODE, WE TALK ABOUT: How to define our passion and purpose The difference between hyper-independence and being self-sufficient Tackling what excuses we make that prevent us from following our passions What it looks like to not just have a singular passion or a singular purpose   CONNECT WITH ASHLEY HUGHES Follow her on Instagram: @ashleynhughes Follow her business, Wilona Marketing: @wilonamarketing   CONNECT WITH ASHLEY GREENE Follow her on Instagram: @ashleydgreene Follow her business, Effective Fitness: @effective_fitness_ Follow her business, Fork It: @fork_it_food  

Manifestation is a term that everyone has heard. But what is it, and how do you really do it? In today's episode, we are deep-diving into focussing on the joy and abundance that will help you get into whatever it is you're after. We are going to help you shed the feeling of unworthiness and help you realize that you can attain whatever it is you're trying to create or manifest for yourself.   Manifestation is very popular and it isn't a new thing — we aren't reinventing the wheel here by any means — but our unique perspective on it is how our thoughts are so impactful to our results. If we aren't doing the thought work before we practice the manifestation it falls flat and it's not putting us in the state of readiness to achieve what we want in life.   IN THIS EPISODE, WE TALK ABOUT: Manifestation in terms of science, energy, and alignment (not just the woo-woo) How disbelief creates resistance in your thoughts that manifests itself in real life too, which holds you back Letting go and being okay with knowing you're not going to know what will happen in the future How checking in with how you're feeling is a big part of manifestation    CONNECT WITH ASHLEY HUGHES Follow her on Instagram: @ashleynhughes Follow her business, Wilona Marketing: @wilonamarketing   CONNECT WITH ASHLEY GREENE Follow her on Instagram: @ashleydgreene Follow her business, Effective Fitness: @effective_fitness_ Follow her business, Fork It: @fork_it_food  

Anxiety is being at war with yourself. When we're anxious, we're dealing with the anticipation of whatever story we're creating — anxiety is anticipating embarrassment, humiliation or the worst-case scenario. Digging deeper and figuring out what is beneath that blanket emotion will help you uncover your beliefs faster so that you can move through anxiety. Just because you're experiencing anxiety doesn't make you powerless   Ashley H. and Ashley G. discuss the causes of anxiety, underlying feelings masked as anxiety, and taking control of anxiety by making it your friend. Ashley G. gives us the top tool that she uses (thanks to her Mom) when she needs to put a stop to her anxiety.   IN THIS EPISODE, WE TALK ABOUT: What anxiety is and what causes it Finding the true underlying feelings of anxiety How to take ownership over anxiety Reframing fear as excitement Flipping the script on worst-case scenario thinking The ‘other' what if: What if it all goes right?   CONNECT WITH ASHLEY HUGHES Follow her on Instagram: @ashleynhughes Follow her business, Wilona Marketing: @wilonamarketing   CONNECT WITH ASHLEY GREENE Follow her on Instagram: @ashleydgreene Follow her business, Effective Fitness: @effective_fitness_ Follow her business, Fork It: @fork_it_food    

Breakups can feel earth-shattering and confusing, but they don't have to be. We get into how to process breakups between friends, romantic partners, and even work relationships. We discuss tools for practicing neutrality, working through heartbreak, and reframing your pain as purpose. We explain why it's so important to take time to process the stages of a breakup and dig into what you can improve in future relationships. Ashley H. also opens up about some of her past friendship breakups and reflects on how she would do things differently going forward.    IN THIS EPISODE, WE TALK ABOUT: Having gratitude for being able to experience the full spectrum of emotions  Being aware when you're falling in love with the potential of someone or a situation, not the reality   Looking at ways to leave a relationship where both parties are in a good place Understanding why you make decisions that cause more pain for yourself  Breaking codependent patterns    CONNECT WITH ASHLEY HUGHES Follow her on Instagram: @ashleynhughes Follow her business, Wilona Marketing: @wilonamarketing   CONNECT WITH ASHLEY GREENE Follow her on Instagram: @ashleydgreene Follow her business, Effective Fitness: @effective_fitness_ Follow her business, Fork It: @fork_it_food  

There are so many macro and micro ways that change can really impact how you feel on a daily basis. Transitioning through jobs, relationships, living environments, and even small things like habits and routines can feel uncomfortable. But, the beautiful thing about change is that it means that we're growing, evolving, and learning. We share our top tips for constantly being in a posture of anticipation and staying open to change. We break down six coping skills for transition, ways to take space to grieve the past, and our go-to positive focus exercises.    IN THIS EPISODE, WE TALK ABOUT: Reflecting on times of major transition in our own lives  Addressing the common misconception that you either love or hate change  Focusing on the payoff that awaits you at the end of a transitional period Giving yourself grace to identify and sit with your feelings about a particular change in your life  How to work on accepting and moving forward from your past    CONNECT WITH ASHLEY HUGHES Follow her on Instagram: @ashleynhughes Follow her business, Wilona Marketing: @wilonamarketing   CONNECT WITH ASHLEY GREENE Follow her on Instagram: @ashleydgreene Follow her business, Effective Fitness: @effective_fitness_ Follow her business, Fork It: @fork_it_food  

We're diving into what it means to lead yourself and others, and the thought work that's necessary to do that effectively. Developing your emotional intelligence and taking care of your physical self are two of the biggest factors that can impact how you show up as a leader. We discuss leadership through the lens of guidance and service, and what it means to be a servant leader. We also explain why we reject the idea of ‘self-made' and break down four different skill sets of successful leaders.    IN THIS EPISODE, WE TALK ABOUT: Examples of what it looks like when business leaders flip the organizational chart Reflecting on our experiences with good (and bad) bosses  Learning how to take the blame, apologize, and figure out the solution from there The importance of holding space where you and your team can open up and engage in uncomfortable conversations Tips for practicing uninterrupted speaking and listening   CONNECT WITH ASHLEY HUGHES Follow her on Instagram: @ashleynhughes Follow her business, Wilona Marketing: @wilonamarketing   CONNECT WITH ASHLEY GREENE Follow her on Instagram: @ashleydgreene Follow her business, Effective Fitness: @effective_fitness_ Follow her business, Fork It: @fork_it_food  

Your sense of identity ultimately comes back to your belief systems, the stories you have around your experiences, and what you've let those stories mean about who you are. We typically don't question any of that, but there's so much value in doing the thought work around your identity and understanding how it plays into all areas of your life. We dive into where identity comes from, how to regulate your internal self worth, and how you can ultimately reshape the foundation of your identity. We also share tools for understanding your sense of self and journaling exercises that we've found helpful on our identity journeys.    IN THIS EPISODE, WE TALK ABOUT: What it looks like to internalize reflections of other people and let that shape your identity  How having a strong sense of self helps you break though external doubt  Building the self-awareness to reevaluate your perception of self The nuances between identity and self confidence The physical, mental, and business outcomes of our own identity thought work    RESOURCED MENTIONED:  The Power of One More: The Ultimate Guide to Happiness and Success by Ed Mylett Read This If You're Struggling to Create Your Own Identity by Jennifer Chan    CONNECT WITH ASHLEY HUGHES Follow her on Instagram: @ashleynhughes Follow her business, Wilona Marketing: @wilonamarketing   CONNECT WITH ASHLEY GREENE Follow her on Instagram: @ashleydgreene Follow her business, Effective Fitness: @effective_fitness_ Follow her business, Fork It: @fork_it_food  

Our thoughts create a sense of scarcity or abundance, and our outcomes are the result of what we put our attention towards. For example, if you believe money is hard to come by, it's going to be hard to come by. But, if you believe money flows towards you, it's going to end up in your bank account more effortlessly.    In today's episode, we discuss how your mindset ultimately affects your reality and share simple ways to shift your language and energy around success. We break down how to recognize when you're in a scarcity spiral and tools to transition into a mindset of abundance. We also talk about the nuances between gratitude and abundance and list ways that we've set ourselves up to be in a state of abundant flow.    IN THIS EPISODE, WE TALK ABOUT: The spectrum of scarcity mindset  Looking at abundance from an energetic standpoint How to apply this thought process to your everyday life  What we've seen happen in our own lives as a result of having an abundant mindset  How to handle situations where people challenge your confidence and positivity    CONNECT WITH ASHLEY HUGHES Follow her on Instagram: @ashleynhughes Follow her business, Wilona Marketing: @wilonamarketing   CONNECT WITH ASHLEY GREENE Follow her on Instagram: @ashleydgreene Follow her business, Effective Fitness: @effective_fitness_ Follow her business, Fork It: @fork_it_food  

If you're stuck in a behavior pattern that's not serving you, it might be a response to previous trauma. Trauma from your childhood and even your recent past can unconsciously affect your present day. Building awareness around your triggers will help you move from showing up as your surviving self to actually being able to take action and operate from your best, most healthy version. We share seven different ways to check in with yourself and see if your reactions and actions are a result of your past traumas, and we get into how we're personally doing trauma work in our own lives.    IN THIS EPISODE, WE TALK ABOUT: Signs that you're showing up as your survival self instead of your healthy self  Misconceptions about traumatic events and how to heal from them  Reminding yourself you have the ability and self-awareness to live the life that you desire  Finding strength and gratitude in your trauma healing  Tools to recognize your triggers and get started on the thought work    CONNECT WITH ASHLEY HUGHES Follow her on Instagram: @ashleynhughes Follow her business, Wilona Marketing: @wilonamarketing   CONNECT WITH ASHLEY GREENE Follow her on Instagram: @ashleydgreene Follow her business, Effective Fitness: @effective_fitness_ Follow her business, Fork It: @fork_it_food  

We are responsible for how we feel at every moment. Our feelings are caused by our thoughts and what we make that mean. When we are reacting out of emotional childhood, we often blame other people for how we feel, how we act, and for the results we get in our life. However, when we operate from a place of emotional adulthood, we practice emotional maturity, control, regulation, and expression. This is where all of our power is. We dive into how to go from emotional childhood to emotional adulthood and share how this shift has had an enormous positive ripple effect on our lives and the people around us.    IN THIS EPISODE, WE TALK ABOUT: Recognizing when you're in an emotional childhood space and what triggers that reaction  Why we believe that personal responsibility is so important The path to finding personal power in situations that make you feel so powerless The distinction between fault and responsibility Examples of emotional maturity  Why you shouldn't surround yourself with people who validate your emotional childhood responses    CONNECT WITH ASHLEY HUGHES Follow her on Instagram: @ashleynhughes Follow her business, Wilona Marketing: @wilonamarketing   CONNECT WITH ASHLEY GREENE Follow her on Instagram: @ashleydgreene Follow her business, Effective Fitness: @effective_fitness_ Follow her business, Fork It: @fork_it_food  

Where are you giving other people power over your peace and happiness? It can be so easy to play the blame game and point your finger at other people instead of looking internally to see what's really going on. If you're suffering in your relationship, whether it's romantic, platonic, or professional, oftentimes it's because you're arguing with reality, or (surprise!) not doing the thought work. We discuss how we unconsciously create manuals and set expectations for other people, but why it's so important to catch when you're being unfair and projecting your trauma onto other people's actions. We also touch on why hopefulness isn't all that helpful in relationships and our tips for staying grounded in the present instead of falling in love with the potential.    IN THIS EPISODE, WE TALK ABOUT: Getting real about the rules and expectations we have for other people  Why you shouldn't treat partnerships like a performance  Giving people space to grow and develop emotional skills  Questions to ask yourself to get to the root cause of your emotions  How to effective communicate your thoughts about other people's actions  Checking in with your boundaries and protecting yourself    CONNECT WITH ASHLEY HUGHES Follow her on Instagram: @ashleynhughes Follow her business, Wilona Marketing: @wilonamarketing   CONNECT WITH ASHLEY GREENE Follow her on Instagram: @ashleydgreene Follow her business, Effective Fitness: @effective_fitness_ Follow her business, Fork It: @fork_it_food