The Coaches‘ Cup Podcast

Being in integrity with yourself can benefit your physical and mental health. Listen as Sonya reflects on the value of integrity and shares how she puts it into practice in her daily life. 

How in touch with your strengths are you? Do you think about how you can use your strengths in times or conflict, in your career, and in your relationships? Do you consider your blind spots and how you can minimize them? In this episode, Sonya talks with her childhood friend and Clifton Strengths coach, Christy Dunn, about how to understand how our strengths and weaknesses work in our lives and how we can use them to create the lives of our dreams. You can find more information on Christy's coaching at https://www.awakenandaccelerate.com/

"With gratitude, optimism is sustainable." Michael J. Fox Psychologists have determined gratitude serves us in many ways; it makes us more resilient, helps us to experience joy at a higher level, and it activates our prefrontal cortex. Do you have a daily gratitude practice? Listen in as Sonya discusses why gratitude is essential to our personal development journey and ways that you can incorporate gratitude into your daily life. 

Do you have trouble making decisions about your life? Do you spin round and round wasting time in indecision? If so, this week's episode is for you! Sonya offers 5 steps to help you move out of indecision and into action, saving you time, energy, and sanity. Our decisions are always made in an instant. Listen in and learn how to honor your future self by being decisive. 

Blame, born from a place of shame, can have detrimental effects on our mental health, leading to increased stress and anxiety. But how do we shift from blame to responsibility? Listen in as Sonya discusses the power of self-compassion and how we can treat ourselves with the same kindness we offer to friends, fostering greater self-awareness and personal growth. Discover the significance of normalizing mistakes and sharing our humanity with others. Tune in for this empowering episode, as we shed light on the transformative journey from self-blame to self-discovery. Remember, self-blame and growth cannot co-exist; embrace your humanity and empower yourself to do better each day!

Are you tired of letting self-doubt hold you back from achieving your dreams? In this week's episode, Sonya dives deep into the roots of self-doubt and how it affects us. Discover the difference between those who let self-doubt become an excuse to quit and those who use it as a catalyst for growth. Learn how to approach self-doubt as an activator, a tool for self-discovery, and a path to uncovering your true potential.  Join us in this empowering episode, and together, let's embrace self-awareness as the key to abundance and growth. Don't miss it!

Humans use narrative to make sense of our lives. As we create these stories, we take on various characters within our stories. This week, Sonya describes the three of the most common characters we can assume: the villain, the victim, and the hero and explains how we can move out of our villain and victim stories to heroically traverse the story of our lives. 

The perfect summer episode! How often do you do absolutely nothing? In this age of cell phones and always being available, few of us schedule time where we do nothing. Listen as Judith and Sonya make the case for scheduling nothing time into your daily routine.

This week, Sonya explores the idea that we don't need to eliminate our negative thoughts if we change our relationship with them. The episode challenges the binary thinking patterns ingrained in our minds and suggests zooming out to view complex issues in a more nuanced light. By questioning our own "shoulds" and exploring the complexity behind them, we can develop a deeper understanding of ourselves and the world around us.

Are you ready to unlock the hidden power of failure? This week, Coach Sonya examines how the way we approach failure in our 20s and 30s can shape our success in our 40s and beyond. We will examine the mindset needed to embrace setbacks as stepping stones to our greatest achievements. Tune in and embark on a journey of growth and resilience.

"Vulnerability isn't winning or losing; it's having the courage to show up when you don't know the outcome." --Dr. Brene Brown This week's episode was inspired by this quote and examines the ways our brains think about risk and reward. Whether we're talking about relationships, our careers, or our goals, we must have the courage to be vulnerable in order to receive the big reward. 

Often in coaching we talk about someone being "open" or "closed" as a reaction to a specific thought. In this episode, Coach Sonya discusses the benefits and challenges to being open to receive new thoughts, images of self, relationships, and more in our lives. If personal growth is your goal, don't miss this episode!

People say words to us all the time. There's only an emotion attached to them when we decide to think a thought and give meaning to those words. How do you deal with people's words? Listen this week as Judith and Sonya discuss the importance of keeping words neutral and giving yourself the space to examine your thoughts about them.

Kindness is something we can all extend to others, but it's also important to extend to ourselves. This week, Sonya reflects on the value of kindness and the importance of loving ourselves in order to be kind to ourselves and others. 

Do you have a strong inner critic? If so, this episode is for you! This week, Sonya and Coach Natalie Roush discuss the self-perfectionist, a version of perfectionism that often clouds our judgement about ourselves and our accomplishments. In addition to learning the characteristics of the self-perfectionist, you will learn ways to move past self-perfectionism and say goodbye to your inner critic!

When trying to reach a personal goal, it's easy to find ourselves measuring our progress against a societal ideal or an ideal in our brains. This week, Sonya looks at why we so often measure ourselves against the ideal and how we reassess our goals and move past the mental block an ideal creates.  

Spring is a time of growth and rebirth. It's also the perfect time to think about how we measure our personal growth. This week, Sonya offers ideas about the only way to get a true measure of our own growth and how this measurement offers us the opportunity for more authentic lives and relationships. 

One of the most important reasons to drop our imposter syndrome is the damage is can do to us financially. Imposter Syndrome can keep women under-earning for a variety of reasons. Listen this week as Coach Sonya and financial coach and fractional CFO Carla Moats discuss traps women fall into when they undervalue themselves and tips for overcoming the feeling that we should be doing it all.  Do you struggle with imposter syndrome? Find out for sure by taking my quiz at https://bit.ly/3K8x2tN

For most high-achieving women, imposter syndrome isn't something that stops us, but it does slow us down and make us question our abilities. This week, Sonya talks with potter and educator, Sarah Heimann about finding mentors and other tips to help us work through our imposter syndrome to reach our goals.   Curious if you have imposter syndrome? Take my quiz at https://bit.ly/3K8x2tN

This week, Sonya talks with Lydia Martin, founder of Banish Business Clutter, about how she overcame her imposter syndrome and left her corporate career to build a successful business of her own. Listen as Lydia offers tips to others trying to move forward when imposter syndrome is working to hold them back. Wondering if you have imposter syndrome? Take my quiz at https://bit.ly/3K8x2tN 

Is a lack of confidence holding you back in life? Do you have big dreams, but you're not sure how to move forward? This week Coach Sonya talks about the difference in having a confidence deficit versus having imposter syndrome. Listen in and discover the difference between the two and how to move forward.  Want to know if you have imposter syndrome? Click here to take Sonya's 10 question quiz. 

Sometimes we have to put in extra time and effort to get ahead in our careers. However, it's also easy to use overwork as a buffer for things we don't want to do or face. Listen this week as Sonya talks with Dr. and Coach Allison Anderson about using overwork as a buffer.

As we navigate our busy lives, it's easy to get lost in our daily activities and forget who we are and what we need in our lives.  This week, guest coach Erin Woodruff talks with Coach Sonya about how we reconnect with ourselves in order to stay present and stay in touch with our values. 

Work-life balance can seem like an oxymoron, but this week, guest coach Dr. Nora Vasquez talks with Coach Sonya about how we can create a more harmonious work-life balance by remembering our core values and prioritizing and scheduling them in week by week. 

This week, Coach Sonya teaches us how to listen to our intuition and trust it over the fear that often tries to cloud our decision-making. If you would like to read the blog post that inspired this episode, you can find it at https://www.sonyagreencoaching.com/ .

Are you looking for growth in your relationship with your partner? This episode is a must-listen for you! Guest coach Andelin Price gives us some great tips for how we can expand our relationships to lead more fulfilling lives.

Spring is almost here, and it's time to make room for the things you love and let go of the rest! This week, Sonya talks with guest coach Temetria McVea about how to discover what it is you truly want in your life while removing the physical and mental clutter you don't. 

Have you forgotten how to dream big?  How long has it been since you worked toward something that was so exciting it was scary? This week, Coach Sonya talks with guest coach Shanna Pyzer about creating big dreams for ourselves and following through--no matter what our age!

This week, Sonya talks with guest coach Sade Curry about what it takes to begin the healing journey during or after divorce. With about 50% of the population experiencing divorce, Sade shares sound advice for women who are dealing with divorce themselves or helping a friend of family member.    https://sadecurry.com/

This week, Sonya discusses mind-body integration with guest coach Kim Guillory. It's common in our culture to separate the mind, body, emotions, and spiritual into their own boxes. Kim explains how all of these pieces fit together and how important it is to address each part in our healing journey.  Kim Guillory resources: Website https://www.kimguillory.com More Than Mindset Podcast: https://podcasts.apple.com/us/podcast/more-than-mindset/id1454184498 FB group https://www.facebook.com/groups/morethanmindset

Processing our emotions in the moment can be difficult if we don't practice it on a regular basis. This week Coach Sonya discusses the need to process emotions as they come up for us and how quickly we can move on if we aren't holding on to negative emotions. 

Self-worth is something we are all born with. We can't do anything to increase or decrease it. If you have trouble believing in your value in the world, let Judith and Sonya explain how to break free of your negative thoughts and own your self-worth!

Most adults have experienced trauma at some point in their lives. This week, Coach Judith shares the importance of understanding how trauma affects our lives and how being in situations where we have to revisit our past traumas can cause retraumatization. 

Delay discounting happens when we devalue a goal based on the length of time it will take us to achieve it. If you find yourself giving in to your immediate desires because that long term goal seems too far away, this episode is for you! Coaches Judith and Sonya will offer tips for creating awareness and help you develop your delayed gratification muscle.

Do you consider yourself a perfectionist? Perfectionism has a way of holding us back and keeping us from our goals. Listen to this week's episode as Judith and Sonya give you the key to leaving your perfectionism behind!

This week, Coach Sonya reflects on some of her research on women with imposter syndrome. She examines why we sometimes create excuses around our big goals and suggests ways to override our brains in order to break through to the real magic.  

This week, Coaches Judith and Sonya are having fun discussing how to create an impossible goal. Why would you want to set a goal if it's impossible? How do you achieve a goal that's impossible? The coaches answer these questions and more in this episode. 

This week, Coaches Judith and Sonya get personal as they discuss the mindset work that goes into receiving a medical diagnosis. While it is easy to give into the fear and sadness a diagnosis can represent, we don't have to let it define us. Listen as the coaches offer ways to hold space for ourselves and our loved ones in these moments.

Most people are past-focused. We base the possibility of our goals on what we have or haven't achieved in the past. This can be limiting if we are always pulling from our past failures.  Listen as Coaches Judith and Sonya talk about how we can redirect our past and focus on achieving from our future selves. 

Are you a good decision maker? Or do you let your brain chatter on and on covering all the bases before you make a decision? Not deciding is an energy drain on your brain and body, so listen to this episode and learn how to make a decision and move on with your life!

The holiday season can be stressful as we gather with friends and family.  Coaches Judith and Sonya offer this message of love to help you get through those tough days. Happy holidays! ❤️

This week Coaches Judith and Sonya revisit the topic of Imposter Syndrome and give you 4 actionable steps to work through your moments of Imposter Syndrome. While most of us deal with it intermittently, Imposter Syndrome doesn't have to keep us small. Listen in and learn how to move past it.

Have you ever thought to yourself that it was time to set some boundaries with someone in your life? If so, this episode is all for you! Coaches Judith and Sonya define boundaries and how to set them, and it may surprise you  what they have to say.  Listen in to end the resentment you have about people who cross your boundaries.  You won't want to miss this episode!

Do you have expectations about the way your friends, family, spouse, boss, or others should act but you don't tell them what those expectations are? Having those expectations is called having a manual, and we've all had a manual for someone at some point in our lives. Listen as Coaches Judith and Sonya discuss how we can move past our manuals and improve our relationships with ourselves and others. 

Being in integrity with yourself is necessary for experiencing true success. In week two of our discussion of The Big Leap, Judith and Sonya teach us how to grow from a place of integrity.

A couple of episodes ago, Coach Sonya mentioned that we can sometimes throw money at a problem instead of committing to changing it.  That really resonated with some of our listeners, so this week we're doing a deeper dive into why we sometimes throw money at a problem and how we can move from that space into action.

Our brains love the safety and comfort of believing one thing is true rather than considering multiplicity. However, opening the space for more than one thing to be true can improve our relationships with others and even with ourselves. Listen as Coaches Judith and Sonya offer suggestions for holding more than one truth at a time.  

How do you deal with the disappointments in life? Do you stuff them down or acknowledge them? Do you make them mean something about you? Listen as Coaches Judith and Sonya discuss the healthy way to deal with the inevitable disappointments in our lives. 

Do you have a difficult time carving out space for yourself? Listen this week as Coaches Judith and Sonya talk about making time for yourself.  Then, go to The Coaches' Cup FB page to tell us how you carve out self-care time every day! 

How often do you do absolutely nothing? In this age of cell phones and always being available, few of us schedule time where we do nothing. Listen as Judith and Sonya make the case for scheduling nothing time into your daily routine.

Are you too busy to do the things you really want to be doing in your life? Do you move through your days in a blur with no real plan to organize your actions? Listen as Coach Sonya talks about how her transition from university life to retirement has created new opportunities to be "busy" rather than productive and how she is coaching herself away from the term "busy".