Morning Mantra

To many, Ruth Bader Ginsberg was a symbol of endurance, a public servant we elevated to celebrity status during a period when it felt impossible to find anything or anyone to believe in. RBG was a unicorn, a woman who used her voice AND got what she asked for; a woman who fought the system and changed it for the better and eventually would be asked to uphold that very system for the rest of her life. She would want us to defend it, she would want us to know that Democracy is bigger than one small woman, and she would want us to fight. LET'S GO. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/coachmk/message

The Fitness Protection Staff and The Big Guns are donating their time to create free programming during the COVID-19 Coronavirus disruption. There will be daily live-streams with nutrition, anxiety relief, physical and mental strength, as well as reminders for newly minted homeschool teachers from a very experienced distance leaning instructor. The program is completely free and will last as long as the self-quarantine recommendations do. To join, go to www.facebook.com/groups/quaranteam --- Send in a voice message: https://anchor.fm/coachmk/message

Coach MK addresses the current anxiety-inducing climate and draws on the wisdom of Jummy Olawale, a Gottman Method ground us in truth. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/coachmk/message

Coach MK refers to her favorite novel, Station 11 by Emily St. John Mandel, to remind us that no matter how scary the situation, the beauty of humanity shines right through. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/coachmk/message

On Coach MK’s 9th wedding anniversary, she tells you why she isn’t qualified to give marriage advice...then offers the advice on how to look for the kind of love that leads to partnership. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/coachmk/message

One of Coach MK's Runners posted the following comment in one of the Facebook groups: "Got Dumped. Feel like crap." That comment warrants a response, and Coach MK reminds us that the only parts of us that actually break during breakups, are parts that can be fixed. (She then tells us how her last breakup led her directly to her husband; they celebrate their 9th wedding anniversary this coming Wednesday). --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/coachmk/message

A listener write in, asking for coaching advice for her 7 year old son, who is entering his first mile race. He is afraid of looking dumb, so Coach MK tells him what dumb looks like. James, don’t forget to send us race photos! --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/coachmk/message

Sometimes we think the things we want most are just out of reach, and Coach MK reminds us that usually means we have no idea what we are reaching for. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/coachmk/message

We can't control everything....but we don't have to respond to ANYTHING. Coach MK has a mantra for those mornings when it feels like everything is out of control. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/coachmk/message

Today's Episode was brought to you by Lexapro! With Mercury in Retrograde and a sick toddler, Coach MK is having more encounters with strangers than usual, and a mantra that makes those encounters easier to navigate. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/coachmk/message

Inspired by a game of musical chairs, Coach Sarah brings us a hilarious mantra from her college years for those moments need to be reminded that even the cool kids have their moments! --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/coachmk/message

The word "Support" has multiple definitions....which could explain why we don't get it when we need it. Coach MK has a mantra and kind suggestion for those moments when we aren't getting the support we think we asked for. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/coachmk/message

A companion is not a pack mule, and Coach Sarah has a mantra for those moments you realize you are being treated like one! --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/coachmk/message

Facing a huge day with two possibly game-changing things happening for Coach MK's family as well as Fitness Protection, she brings you a mantra straight from Tennessee- something all us Tennesseans say when we want, but cannot guarantee, that the answer will be 'yes'. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/coachmk/message

Coach Satah --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/coachmk/message

Paralyzed at the thought of a 14th viewing of Frozen II, Coach MK reflects on how hard it can be for a people-pleaser to say 'no'.  Link to the Cognitive Behavior Therapy Exercise she still practices HERE: https://www.instagram.com/tv/B8moRfYnzxo/ --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/coachmk/message

Coach Sarah discusses the pressure to savor every moment, and how quickly it can turn into anxiety about missing any moment. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/coachmk/message

Happy Valentine's Day from Coach MK! Today's ad-free mantra is for the people-pleasers, the rule-followers, the perfectionists, the folk who don't yet know they have CPTSD, and everyone who thinks that love has to be earned and doesn't value the love that is given freely. On a day when all kinds of people will be questioning if they are, or will ever be, loved- Coach MK dismantles the idea of what we have been taught to think love is, in order to prove to you that you are worthy of more than you ever thought possible. Along the way, she pokes at the idea of the business of being #coachedandloved to underscore how deeply the association of 'love' and 'fear' are intertwined. Anxious attachment is not the same as love, and we at the mantrapod hope today's podcast sets you on a path to accepting the good stuff. We promise, it's out there waiting for you. --- Send in a voice message: https://anchor.fm/coachmk/message

Dr. Coach Sarah kicks off some Shady Italian Lessons by breaking down how SUPER polite and SUPER formal speech can be anything but polite....and may be the perfect response to any uncomfortable situation! “Please excuse me” in the informal - “Scusami” feels like a supplication, a looking someone in the eye and asking for grace, while the formal “Mi scusi” can either be exceedingly polite or a TOTAL sorry-not-sorry." --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/coachmk/message

The Monster at the End of this Week is VALENTINE'S DAY!!!! So Coach MK takes a minute to break down the word love before she shares the method she used to cultivate love for herself after a lifetime of trying not to think about it. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/coachmk/message

Most of us have been trained to believe that emotion, and anything that springs from it, is weak and lesser. Sarah blows the door off of that lie in a mantra we hope you will carry with you to Valentine’s Day and beyond. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/coachmk/message

We hate the messaging in the fitness industry so much, we put ourselves in the mental health category. Angered by a headline about the dangers of being an overweight runner, Coach MK spit this fiery mantra into her mic before penning her own response: the most dangerous aspect of being overweight or a runner are the lies we’ve held as truths about our own bodies and what they say about us. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/coachmk/message

Coach Sarah GIFTS US with a big ‘ol brick of Harvard to throw at anyone who tries to steal our joy. MK bows in deference, this is THE best mantra yet!! --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/coachmk/message

Coach MK took a break from the Mantrapod, and she isn't about to defend it. She hopes you won't defend anything you choose to quit, either. If you use this sassy mantra in your office, send us a voice message and YOU could be featured on the mantrapod! --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/coachmk/message

We love Coach Sarah, and her brain does, too! During this hiatus she has been stockpiling mantras for you!!! There’s a fine line between inspiration and obsession, a separation Sarah has been exploring in her new meditation practice. It is hard to say, "wait your turn" when thoughts and inspirations strike, but Sarah wraps her heart around us with this beautiful mantra that reminds us that nothing that was ours to keep would be lost when we say, "Not Now". --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/coachmk/message

The Mantrapod is on hiatus until Feb. 1, but the steady increase in Quitter’s Day communications prompted Coach Sarah to respond with this powerful mantra that reminds you we only quit things we never needed to continue. You know Dr. Coach Sarah means business when she curses AND speaks Italian, and we hope you never forget this mantra! --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/coachmk/message

The Morning Mantra is taking a little break, but don’t worry! We will be back in 2020 with all the guidance you’ve come to love! If you need a little extra support this holiday season, check out the Holiday Strength Challenge. Some of us spend holidays in hell and know how our emotional load quintuples this time of year, so we designed a short, fun program to help you get through it. Think of it as Self-Defense for your Spirit and Soul. Participation is free, but folx who donate to either of our two charities are entered in prize drawings- including beautiful vintage earrings from Cocotay Design valued at $400, Stryd Power meters valued at $225, and Coach MK’s favorite thing this year- her new skin care routine. To join, head over to https://www.fitnessprotection.com/event-details/fpp-holiday-strength-challenge OR search Facebook for “https://www.facebook.com/groups/fppholidaystrong/”,OR just check the shownotes, both links are in there! If you make a donation to either of the Holiday Strength Challenge’s charity partners, you will receive an equivalent discount (up to $45) on our newest program opening in January, Slow Burn. This is the only discount we will offer on Slow Burn all year, so make your donation NOW if you want to participate later. We have learned a LOT these past 14 months, and look forward to supporting you more in 2020. Thank you so much for being here, you are easy to coach and even easier to love….no matter how your family makes you feel this holiday season. Want to learn more about Slow Burn? Click here! https://podcasts.apple.com/us/podcast/slow-burn/id1469648943?i=1000456239137 --- Send in a voice message: https://anchor.fm/coachmk/message

This is the last normal weekend of 2019! Coach Sarah has a mantra to keep us grounded as we get ready to slide through the holidays! --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/coachmk/message

Sarah lets her Harvard hang out in this powerful mantra that will appeal to not only the grammar nerds but also anyone else who is striving to be DONE instead of DOING. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/coachmk/message

Breath Mints are weapons of war, and Southern Belles do not leave home without them. Coach MK teaches you how to deploy them in the name of self-defense in today's lesson, where we take on those passive aggressive comments delivered as fake cheerleading --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/coachmk/message

Coach Sarah reminds us that we deserve treats as much as the next guy. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/coachmk/message

If you can handle passive-aggressive comments like a Shady Bitch, you can turn your Holiday Hell into Frosty's Frozen Adventure! Today, Coach MK takes us back to Charm School (yup, she went) and weaves in her son's Responsive Speech Therapy to help you navigate passive-aggressive comments disguised as helpful suggestions. Transcript available here: https://www.coachedandloved.com/post/shady-bitch-lesson-4-unhelpful-suggestions --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/coachmk/message

Lesson #3: The Backhanded Compliment. Pair with a loud, "THANK YOU!" followed immediately by a whispered "all things considered". Works every time! Transcript available here: https://www.coachedandloved.com/post/shady-bitch-lesson-3-all-things-considered --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/coachmk/message

Coach Sarah reminds us that the easy wins aren’t just great...they are SMART. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/coachmk/message

Coach Sarah revisits one of the first mantras from this podcast, and reminds us that the wisdom still holds: nothing matters more than knowing what you WannaDo before you do anything. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/coachmk/message

Lesson 2: Kill Them With Details. Coach MK expands on yesterday’s lesson about power serves, showing us how to bury a human with information they asked for. Transcript available here: https://www.coachedandloved.com/post/shady-bitch-lessons-part-2 --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/coachmk/message

(Oof, that’s not fair, I’m more like a gong.) Responding to the Holiday Strength Challenge emails, Coach MK realizes what she really needs to be coaching is verbal tennis. Transcript available here: https://www.coachedandloved.com/post/shady-bitch-lessons-from-a-southern-belle --- Send in a voice message: https://anchor.fm/coachmk/message

IT IS HAPPENING!!!!!! Listen for details!! --- Send in a voice message: https://anchor.fm/coachmk/message

A listener writes in asking for a mantra about apologies unaccepted, and Coach MK responds with a deeply personal mantra based on the song she sings to herself when she needs reminding that people aren’t always responding to HER. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/coachmk/message

An introverted listener writes in, asking for a mantra to help enforce boundaries with well-meaning family members during times of overwhelm. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/coachmk/message

Ever felt like you needed a do-over? Wished you could reset your body like a computer? Coach Sarah has a mantra for you! --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/coachmk/message

Coach MK is scared, you guys. She is headed to She Podcasts in Atlanta tomorrow, and needed a mantra to calm her nerves. Kudos to Mr. MK who DEMANDS to be called Mr. MK because he's that proud of me- like everything else good in my life, this came from you. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/coachmk/message

The Mantrapod is headed to Atlanta for She Podcasts! If you are in the area, meet us for a run! If not, we will see you next week! --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/coachmk/message

As fall racing season begins, Coach Sarah wants to program her voice in your head to manage fear of failure so racing can be FUN again.  Here is the FB Live with Coach MK she references in the podcast: https://www.facebook.com/FitnessProtectionllc/videos/896540760721616/ --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/coachmk/message

Coach MK details every issue she has with USA Rugby’s treatment of her husband, their referee problem and their woman problem and lays out a simple solution: the people you don’t want to look at need to be front and center. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/coachmk/message

A very angry Coach MK comes for the Denver Rugby Union and the Berlin Marathon, and speaks to everyone whose place has been determined by their size or learned the hard way that the things you love do not love you back. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/coachmk/message

Coach Sarah at her best, inspired by her favorite show, tells us why hair is EVERYTHING, whether we admit it or not. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/coachmk/message

Coach Sarah went all HARVARD on us with this incredible mantra that will make you grateful you aren’t Ros’ purple crayon, and remind you that trying harder will only wear you down. it’s easy to go hard, it’s hard to go smart. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/coachmk/message

Inspired by a Twitter thread about ADHD, Coach MK tells you how she weaponizes her accent against microaggressors, in hopes this mantra will support you, or at least make you laugh, the next time you encounter one. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/coachmk/message

Runner, Interrupted is ready for beta testing! DO NOT MISS THE FUN!!! Click this link to opt into the beta, you will receive further instructions immediately: https://conta.cc/2kZjCcl --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/coachmk/message

Coach MK is burning the candle at both ends to launch Runner, Interrupted after two weeks of being trapped in a gorgeous rental home with a great hot tub and crappy internet. Today, desperate for a moment to relax, she wonders why she didn’t when she had the chance, and urges you to make a better choice if you can. Click here to join the Runner, Interrupted beta, or email info@fitnessprotection.com --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/coachmk/message