The Work of Becoming

I was reflecting back on a client that I worked with at the very beginning of Alliance Coaching who claimed she had, what she called, a huge procrastination problem. She essentially would guilt herself because of procrastination and ended up with procrasti-guilt. In this episode, we'll be talking about how procrastination drives more self-judgment than necessary and how the sooner we accept our procrastination the better because it'll always be a part of us humans. Procrastination is the number one thing we work with clients on in coaching, so if you want to work on this yourself, go to www.bodybrainalliance.com/coaching to learn more about our program! Key Takeaways: 0:40 - My Client Thought She Had a Procrastination Problem 1:42 - Self-Judgment Creates Procrastination 3:55 - Acceptance Resources: Submit Your Question Here: https://forms.clickup.com/43246941/f/197tax-3887/DN2CTAIOMY6AZY75ZE Join Change Academy Pro: https://bodybrainalliance.thrivecart.com/academypro/ Join Change Academy: https://bodybrainalliance.com/change-academy/ Alliance Coaching Application: www.bodybrainalliance.com/applynow Alliance Coaching: https://bodybrainalliance.com/coaching/ Follow Karin on Instagram: http://www.instagram.com/karinnordinphd Transcripts Available at: https://bodybrainalliance.com/blog/

I recently had a post about my personal boundaries when it comes to the DMs do really well. It got a bunch of shares, and it was very supported, but people started to comment on it and say very negative things about me. Needless to say, I did a lot of crying in my car, and I was really upset. Every single part of me wanted to hide, self-soothe, and numb out. In this episode, I'll be sharing with you what I did to avoid turning to emotional eating to soothe myself at this moment of sadness. I'll also go into the importance of letting our feelings flow through us, the benefits of reframing what's happening when we're having a bad day, and how to save ourselves from the fuck-its to live into a more empowered version of ourselves. It's never too late to turn your bad days around with the things you actually need. Key Takeaways: 1:57 - Letting Our Feelings Out 3:04 - Reframing What's Happening 4:45 - Saving Ourselves From the Fuck-Its Resources: Submit Your Question Here: https://forms.clickup.com/43246941/f/197tax-3887/DN2CTAIOMY6AZY75ZE Join Change Academy Pro: https://bodybrainalliance.thrivecart.com/academypro/ Join Change Academy: https://bodybrainalliance.com/change-academy/ Alliance Coaching Application: www.bodybrainalliance.com/applynow Alliance Coaching: https://bodybrainalliance.com/coaching/ Follow Karin on Instagram: http://www.instagram.com/karinnordinphd Transcripts Available at: https://bodybrainalliance.com/blog/

If you're new to the podcast, you might not yet know that my New Year's resolution for 2023 is that I wanted to eat 2,023 servings of plants during the year. Every single day I count up the amount of plant servings that I have, and my goal is to get to that number (2,023) by the end of 2023. In today's episode, I'll update you on my current 45-day streak of eating plants, and I'll also be talking about three concepts that are helping me to eat eight servings of plants each day: systems, visualizations, and options. I hope that these three tips I use can help you too! Key Takeaways: 0:42 - 45-Day Streak of Eating Plants 1:37 - Tip #1: Have Systems 3:21 - Tip #2: Visualize Your Day Ahead of Time 5:04 - Tip #3: Give Yourself Easy Options to Add In Resources: Submit Your Question Here: https://forms.clickup.com/43246941/f/197tax-3887/DN2CTAIOMY6AZY75ZE Join Change Academy Pro: https://bodybrainalliance.thrivecart.com/academypro/ Join Change Academy: https://bodybrainalliance.com/change-academy/ Alliance Coaching Application: www.bodybrainalliance.com/applynow Alliance Coaching: https://bodybrainalliance.com/coaching/ Follow Karin on Instagram: http://www.instagram.com/karinnordinphd Transcripts Available at: https://bodybrainalliance.com/blog/

When I was early on in my business, going viral was the dream. It was the thing I wanted. Every single time I put a reel together that was awesome, I thought, “Ooh, maybe this will go viral!” If you're out there, you might be thinking that too. However, it's not all it's cracked up to be. In today's episode, I'll tell you the two reasons why I hate going viral. I recently had a reel go viral on Instagram, and this is the most viral I've ever gone. I'll share with you two reasons why I don't like going viral, and I hope you walk away from this episode knowing that you don't need to go viral in order to have a successful business. Key Takeaways: 0:14 - I Recently Went Viral on Instagram 1:51 - Going Viral is Emotionally Draining 3:45 - Going Viral Hasn't Always Converted Paying Clients 5:32 - Fly on the Wall Email List Resources: Get on the Email List: https://bodybrainalliance.com/resources/ Join Change Academy Pro: https://bodybrainalliance.thrivecart.com/academypro/ Join Change Academy: https://bodybrainalliance.com/change-academy/ Alliance Coaching Application: www.bodybrainalliance.com/applynow Alliance Coaching: https://bodybrainalliance.com/coaching/ Follow Karin on Instagram: http://www.instagram.com/karinnordinphd Transcripts Available at: https://bodybrainalliance.com/blog/

This episode is the first of a Q&A series! In the show notes, I have now linked a form that you can fill out. So, if you have questions about anything that I've mentioned on the podcast or, essentially, if you have requests of things you want me to cover in future episodes, you can submit that form, and at least once a month I'm gonna do at least one episode where I come in and I talk through some of those Q+A questions. In today's episode, our first question is from S about 50/50 habits. We'll discuss 50/50 habits, how to track in a healthy way, and what to do when faced with a 50/50 habit. Please submit your question to the form below to have it answered in future Q&A episodes! Key Takeaways: 1:57 - Our First Question From S 2:24 - 50/50 Habits 3:51 - Healthy Tracking Resources: Submit Your Question Here: https://forms.clickup.com/43246941/f/197tax-3887/DN2CTAIOMY6AZY75ZE Join Change Academy Pro: https://bodybrainalliance.thrivecart.com/academypro/ Join Change Academy: https://bodybrainalliance.com/change-academy/ Alliance Coaching Application: www.bodybrainalliance.com/applynow Alliance Coaching: https://bodybrainalliance.com/coaching/ Follow Karin on Instagram: http://www.instagram.com/karinnordinphd Transcripts Available at: https://bodybrainalliance.com/blog/

Today, we'll be talking about periods, and not in a cycle-syncing type of way. This episode is going to be about cycle awareness. Part of the reason why I've self-identified as a tornado girl before is literally because of these changes that I experience based on where I'm at in my menstrual cycle. The number one thing (and the thing that I want to talk about in this episode) that has helped me with that, from a behavior change perspective, is simple awareness. In today's episode, I'll be sharing a bit about cycle syncing versus cycle awareness, why I created a note in the Notes app on my phone to track various symptoms at the different points of my cycle, and the moment I caught myself and shifted my awareness to change my behavior based upon where I was at. I hope this episode serves as a reminder that if you are a period-having person, you may experience different behavior change tendencies or symptoms during different parts of your cycle. Key Takeaways: 1:39 - Cycle Awareness 3:52 - Symptoms at Each Point of my Cycle Note 4:58 - Simple Awareness Resources: Join Change Academy Pro: https://bodybrainalliance.thrivecart.com/academypro/ Join Change Academy: https://bodybrainalliance.com/change-academy/ Alliance Coaching Application: www.bodybrainalliance.com/applynow Alliance Coaching: https://bodybrainalliance.com/coaching/ Follow Karin on Instagram: http://www.instagram.com/karinnordinphd Transcripts Available at: https://bodybrainalliance.com/blog/

Many of us tend to shit on external accountability. We're like, “Oh, I want to hold myself accountable. I want to be internally accountable.” Self-accountability is absolutely a thing that we need as humans, but there is nothing wrong with bringing in external accountability to your life when you need that type of support. In the past couple episodes, I talked a lot about my new routine, why I implemented it, and what I changed, and now, I want to talk about my plan for keeping it going, and how I have stayed diligent and dedicated to this routine thus far. In this episode, I'll be talking about three types of external accountability that I'm utilizing in order to stick with this routine: community accountability, financial accountability, and emotional accountability. If you're looking for a place to have a little bit more community accountability and be around other people who are engaging in change, join us in Change Academy. This month, our workshop is all about how to create an effective workout routine, and I hope to see you in there! Key Takeaways: 1:37 - First External Accountability Source: Community (Team) Accountability 3:25 - Second External Accountability Source: Financial Accountability 5:31 - Third External Accountability Source: Emotional Accountability Resources: Join Change Academy Pro: https://bodybrainalliance.thrivecart.com/academypro/ Join Change Academy: https://bodybrainalliance.com/change-academy/ Alliance Coaching Application: www.bodybrainalliance.com/applynow Alliance Coaching: https://bodybrainalliance.com/coaching/ Follow Karin on Instagram: http://www.instagram.com/karinnordinphd Transcripts Available at: https://bodybrainalliance.com/blog/

In today's episode, we'll be talking about three habit stacks that I've integrated within my new routine and why I made those choices. I'll share three examples of effective habit stacks that I have integrated within my routine: meditating after my workout at the gym, walking my dog when I get home from WeWork, and drinking half a bottle of water before coffee in the morning. If you want to know my perspective on habit stacks, and if you want more in-depth information about how to create them correctly, join us in Change Academy! In this month's workshop inside of Change Academy, we're focusing on how to become a frequent exerciser, and so, as part of the workshop, we are going to cover effective habit stack formation. Key Takeaways: 1:37 - First Habit Stack: Meditation 4:49 - Second Habit Stack: Walk My Dog 5:52 - Third Habit Stack: Water Before Coffee Resources: Join Change Academy Pro: https://bodybrainalliance.thrivecart.com/academypro/ Join Change Academy: https://bodybrainalliance.com/change-academy/ Alliance Coaching Application: www.bodybrainalliance.com/applynow Alliance Coaching: https://bodybrainalliance.com/coaching/ Follow Karin on Instagram: http://www.instagram.com/karinnordinphd Transcripts Available at: https://bodybrainalliance.com/blog/

This episode is a very personal, vulnerable story about the past couple of years. My life had shifted so drastically during the pandemic, and I transitioned to working from home, started my business, and finished my PhD all remotely. I had no idea the impact that that was having on my mental health. When we started to come out of it, I felt like I didn't have anything to return to. In today's episode, I'll be sharing a bit about my journey over the past few years, how not leaving my house was lowkey negatively impacting my mental health, and how getting a WeWork all-access membership has shifted my work/life balance for the better. I would encourage you to think about the ways your environment impacts how you deal with stress and your ability to be resilient and see if that sparks any areas where you can make changes for yourself! Key Takeaways: 0:53 - Transition From Commuting to Remote Work 2:59 - I Wasn't Leaving My House 4:26 - Transitioning to WeWork Resources: Join Change Academy Pro: https://bodybrainalliance.thrivecart.com/academypro/ Join Change Academy: https://bodybrainalliance.com/change-academy/ Alliance Coaching Application: www.bodybrainalliance.com/applynow Alliance Coaching: https://bodybrainalliance.com/coaching/ Follow Karin on Instagram: http://www.instagram.com/karinnordinphd Transcripts Available at: https://bodybrainalliance.com/blog/

People who exercise and move on a regular basis tend to have lower stress levels and tend to cope with the stress that they are experiencing a lot better. The routine that I'll be sharing with you about today is a shift that I made from working out three-ish times per week to going to the gym six days per week. Exercise is one of the best ways to ease yourself out of go mode and to give yourself a place to redirect all of that energy that would kind of just spiral around in your brain like an angsty hamster if you didn't have somewhere to put it. In today's episode, I'll be talking about my own workout resistance, the benefits of pairing structure with flexibility, and why I might encourage you to consider playing around with what alternate workout routines might look like for you. Our Change Academy theme this month is about how to become a frequent exerciser. So, if you want to learn how to get to the gym on a regular basis, and if you want to learn the tools that I am using, that I have used in the past three weeks to go from a spotty three days at the gym to a consistent six days at the gym every week, join us Change Academy this month! Trigger Warning: If you are a person who's really struggling with working out too much, over-exercising, not taking rest days, please go ahead and skip this episode as it may be triggering for you. Key Takeaways: 1:18 - My Workout Resistance 3:01 - Structure Paired With Flexibility 4:45 - My Brain Leans Towards Over-Rest 6:13 - Cognitive Benefits of Exercise Resources: Join Change Academy Pro: https://bodybrainalliance.thrivecart.com/academypro/ Join Change Academy: https://bodybrainalliance.com/change-academy/ Alliance Coaching Application: www.bodybrainalliance.com/applynow Alliance Coaching: https://bodybrainalliance.com/coaching/ Follow Karin on Instagram: http://www.instagram.com/karinnordinphd Transcripts Available at: https://bodybrainalliance.com/blog/

I had reached a point where I was waking up in the morning and opening Instagram before I was even consciously aware of what I was doing. I realized that the more I looked at Instagram and got lost in my online world, the less present I was in my life. In today's episode, we are going to talk about the first change that I made in order to cultivate a routine that was more focused on resilience and stress management: I went on a 30-day social media detox. In the episode, I'll talk about why I quit social media for 30 days as a way to free up resources, challenge a limiting belief, and force presence. We'll discuss a pattern I often see in clients, how social media pulls us away from our own lives, and the importance of facing the music of our own mental monologues. Join us in Change Academy if you want to learn more about the benefits that I experienced during this process! Key Takeaways: 0:53 - Importance of Deprioritization 2:20 - Giving Up Socials Forces Presence 5:05 - Listening to Our Own Thoughts Resources: Join Change Academy Pro: https://bodybrainalliance.thrivecart.com/academypro/ Join Change Academy: https://bodybrainalliance.com/change-academy/ Alliance Coaching Application: www.bodybrainalliance.com/applynow Alliance Coaching: https://bodybrainalliance.com/coaching/ Follow Karin on Instagram: http://www.instagram.com/karinnordinphd Transcripts Available at: https://bodybrainalliance.com/blog/

In the first eight weeks of this year, everything felt hard, my routine was off, and I just felt like my life was not in alignment with my values at all. I sat myself down and asked, “Karin, what is going on here?” The realization that I came to was that I was really stressed out. As Body Brain Alliance grew, I realized I wasn't really doing a lot in my routine in order to cultivate resilience to support myself through those moments where shit was hitting the fan. This episode is the first in a series that will come out over the next couple of weeks. I'll be going in depth on several changes that I made, why I made them, and I'll give you some tips and tricks as well for how you might want to change things up on your end. In today's episode, I'll share about the moment I realized I was stressed and wasn't coping well, the importance of adding more support to your life as you add more to your plate, and the reason behind why I have no desire to reduce my stress but instead want to increase my coping. Also, if you want to learn the tools and techniques that will actually help change your life, Join us in Change Academy! Key Takeaways: 1:53 - I Was Stressed 3:00 - As Responsibility Increases, Support Must Increase 4:34 - Stress Management Reframe: Increase Coping Resources: Join Change Academy Pro: https://bodybrainalliance.thrivecart.com/academypro/ Join Change Academy: https://bodybrainalliance.com/change-academy/ Alliance Coaching Application: www.bodybrainalliance.com/applynow Alliance Coaching: https://bodybrainalliance.com/coaching/ Follow Karin on Instagram: http://www.instagram.com/karinnordinphd Transcripts Available at: https://bodybrainalliance.com/blog/

Today's episode is going to be a little bit of a me @ me. It might sound like a rant, but I want to remind you that I am absolutely in this position alongside of you. I'll be talking about how scrolling does not count as resting. We'll be covering how my personal instinct when I'm tired is to sit on the couch and scroll, how scrolling is actually an energy drain, and why we're ineffective at managing our own stress. Today is the very last day that you can get access to the Stress Management Workshop in Change Academy! We hired researchers to come in and help us with the economy slides, and it's going to be so valuable. If you haven't joined Change Academy and if you feel like you could do a better job of managing stress and managing your stressors, I highly recommend you jump in before today is over so that you get access to that workshop! Key Takeaways: 0:31 - My Instinct is to Scroll 4:07 - Scrolling is an Energy Drain 4:40 - We're Ineffective at Managing Our Own Stress Resources: Join Change Academy Pro: https://bodybrainalliance.thrivecart.com/academypro/ Join Change Academy: https://bodybrainalliance.com/change-academy/ Alliance Coaching Application: www.bodybrainalliance.com/applynow Alliance Coaching: https://bodybrainalliance.com/coaching/ Follow Karin on Instagram: http://www.instagram.com/karinnordinphd Transcripts Available at: https://bodybrainalliance.com/blog/

In today's episode, I'll be talking about check-out rituals. For context, one of the things that we work a lot with clients on inside of Alliance Coaching is time management and systems, and we particularly help people feel lower stress, more intention, and more streamlined in their work and in their life. One of the ways we do that is we help them implement, in a lot of cases, check-in and check-out rituals. In this episode, we'll cover the difference between check-in and check-out rituals, why I created a check-in ritual for my life after work, and how giving myself one-to-two self-care tasks to do after work has been extremely helpful. PS: If you haven't listened to the previous episode which is all about my relationship with work and my identity, I highly suggest going to listen to that one before you listen to this one! Key Takeaways: 0:50 - Check-In vs. Check-Out Rituals 2:46 - Check-In Ritual For My Life 4:22 - Self-Care Tasks for My Life Resources: Alliance Coaching Application: www.bodybrainalliance.com/applynow Alliance Coaching: https://bodybrainalliance.com/coaching/ Join Change Academy Pro: https://bodybrainalliance.thrivecart.com/academypro/ Join Change Academy: https://bodybrainalliance.com/change-academy/ Follow Karin on Instagram: http://www.instagram.com/karinnordinphd Transcripts Available at: https://bodybrainalliance.com/blog/

In today's episode, I'll be sharing about the importance of having an identity outside of work. I think this is probably relevant for a lot of people, and it might be especially relatable if you're an online business owner or if you work from home like I do. We'll talk about how I found my identity was almost solely based in my life as an entrepreneur, the importance of check-in and check-out times, and how creating a to-do list for tasks I enjoy outside of my business transformed everything for me. Stay tuned to my words of encouragement for you in this episode, especially if you are an online business owner! Key Takeaways: 0:29 - My Identity Was Based in Entrepreneurship 2:54 - Two Things I'm Focusing On 4:22 - Reflect on Your Own Relationship with Work Resources: Alliance Coaching Application: www.bodybrainalliance.com/applynow Alliance Coaching: https://bodybrainalliance.com/coaching/ Join Change Academy Pro: https://bodybrainalliance.thrivecart.com/academypro/ Join Change Academy: https://bodybrainalliance.com/change-academy/ Follow Karin on Instagram: http://www.instagram.com/karinnordinphd Transcripts Available at: https://bodybrainalliance.com/blog/

Today's episode is a very in-the-moment reflection for me. We'll be talking about this mentality of “if I stop now, I won't get it done at all,” and how to build a deep, loving sense of self-trust so that we know we can take a break, take time for self-care, and still get things done. This episode is a lesson in building self-trust and allowing our self-concept and behavior patterns to catch up with this new reality we want to live into. If this is something you'd like support with, please reach out about Alliance Coaching! Key Takeaways: 0:38 - If I Stop Now, I Won't Get it Done at All 2:47 - Cultivating a Sense of Self-Trust 3:57 - Self-Concept Resources: Alliance Coaching Application: www.bodybrainalliance.com/applynow Alliance Coaching: https://bodybrainalliance.com/coaching/ Join Change Academy Pro: https://bodybrainalliance.thrivecart.com/academypro/ Join Change Academy: https://bodybrainalliance.com/change-academy/ Follow Karin on Instagram: http://www.instagram.com/karinnordinphd Transcripts Available at: https://bodybrainalliance.com/blog/

In today's episode, I'll give a very transparent analysis of what it's actually like to have a coach. I'm gonna tell you about two different coaches that I had in my life, and I'm gonna tell you about how I approached my relationship with both of those coaches and how that impacted the results I got. We'll examine how honesty and results are tied together when working with a coach and why showing up honestly and authentically will lead you to actually get the support that you need. Key Takeaways: 0:25 - My Very First Coach 2:30 - I Wasn't Being 100% Honest 4:17 - The Coach I Have Now Resources: Alliance Coaching Application: www.bodybrainalliance.com/applynow Alliance Coaching: https://bodybrainalliance.com/coaching/ Join Change Academy Pro: https://bodybrainalliance.thrivecart.com/academypro/ Join Change Academy: https://bodybrainalliance.com/change-academy/ Follow Karin on Instagram: http://www.instagram.com/karinnordinphd Transcripts Available at: https://bodybrainalliance.com/blog/

In today's episode, we'll be talking about how we tend to make things harder for ourselves than they need to be. What if it was easy? But guess what? It gets to be easy! Our social and parental conditioning can make us think if something is easy then we're cheating, but that is not the case. We'll discuss why July 2022 was such a great month for me, how The Frequency Project helped me to find and maintain ease in my life, and how we can make things easier on ourselves. Listen in for my challenge to you this week. Hint: it has to do with making things easy for yourself. Key Takeaways: 0:09 - The Frequency Project 1:02 - What If It Was Easy? 3:18 - Making Things Harder Than They Need to Be Resources: Join Change Academy Pro: https://bodybrainalliance.thrivecart.com/academypro/ Join Change Academy: https://bodybrainalliance.com/change-academy/ Alliance Coaching Application: www.bodybrainalliance.com/applynow Alliance Coaching: https://bodybrainalliance.com/coaching/ Follow Karin on Instagram: http://www.instagram.com/karinnordinphd Transcripts Available at: https://bodybrainalliance.com/blog/

In today's episode, we'll be talking about the lessons I learned from the hardest summer of my life. We'll focus on a really stressful situation I've been through and the lessons that I learned, and I think this will be relatable for some of you who are in that season of your life right now. We'll also talk through why stress can be beneficial for us and can help us strengthen our mental skills. I'll also be covering all of the research behind this inside of our Change Academy workshop because there's a lot of research that says having a growth mindset towards stress and interpreting it as a good thing, something that you can improve upon, something that can benefit you, that is actually going to have a massive impact on, not only your experience in those moments, but also your improvement afterwards. I'm also going to be administering a live stress intervention inside of the workshop. Join us in Change Academy to get access to the workshop! Key Takeaways: 1:00 - The Hardest Summer of My Life 2:22 - Stress Can Be Really Beneficial For Us 4:33 - Stress Helps Us Gain Mental Skills Resources: Join Change Academy Pro: https://bodybrainalliance.thrivecart.com/academypro/ Join Change Academy: https://bodybrainalliance.com/change-academy/ Alliance Coaching Application: www.bodybrainalliance.com/applynow Alliance Coaching: https://bodybrainalliance.com/coaching/ Follow Karin on Instagram: http://www.instagram.com/karinnordinphd Transcripts Available at: https://bodybrainalliance.com/blog/

In today's episode, we'll be talking about stress, and I want to talk to you about stress because that happens to be our theme inside of Change Academy this month. The most exciting part of embracing life is stepping into new challenges. We'll dive into more of that in this episode! If you're loving this podcast but you're looking for more tangible tools and more of the actual science, you'll want to join Change Academy. I keep the podcast restricted to personal stories and my interpretation of everything, but it's going to be very, very, very beneficial for you to actually learn the science and the application of this stuff. If you're not yet a member, I highly recommend you join us! Key Takeaways: 0:42 - A Story Where I Was Avoiding Stress Instead of Embracing Life 1:43 - The Two Perspectives 3:41 - I Have to Stop Avoiding Stress Resources: Join Change Academy Pro: https://bodybrainalliance.thrivecart.com/academypro/ Join Change Academy: https://bodybrainalliance.com/change-academy/ Alliance Coaching Application: www.bodybrainalliance.com/applynow Alliance Coaching: https://bodybrainalliance.com/coaching/ Follow Karin on Instagram: http://www.instagram.com/karinnordinphd Transcripts Available at: https://bodybrainalliance.com/blog/

Summary: Resistance is what we feel when we don't want to do a task. It's that sense of feeling stuck. It's kind of like a numb feeling but also an angry feeling at the same time. It's that general “ugh” that you get in your body when there's something that needs to be done and you don't want to do it. In today's episode, we'll be talking about what it means to arrive earlier than resistance, why our brains tend to dislike uncertainty, and the two ways that I've learned to apply arriving earlier than my resistance to my daily life. Also, keep an ear out at the end of the episode for my challenge to you this week! If you're interested in learning more about the psychological underpinnings of resistance, join us in Change Academy! Change Academy is where I give way more concrete tips, way more concrete resources, and way more concrete strategies. Key Takeaways: 0:51 - Arriving Earlier Than Resistance 3:03 - Our Brain Dislike Uncertainty 3:59 - Two Ways I've Applied Arriving Earlier Than My Resistance Resources: Join Change Academy Pro: https://bodybrainalliance.thrivecart.com/academypro/ Join Change Academy: https://bodybrainalliance.com/change-academy/ Alliance Coaching Application: www.bodybrainalliance.com/applynow Alliance Coaching: https://bodybrainalliance.com/coaching/ Follow Karin on Instagram: http://www.instagram.com/karinnordinphd Transcripts Available at: https://bodybrainalliance.com/blog/

Summary: In today's episode, we'll be talking about circadian rhythms and mental health and the importance of getting the amount of sleep you need to function, nourishment from food, and energy from the sun. As always, I'll start by sharing a story, then we'll discuss my personal experience with how sleeping in affects my mental health, getting stuck in a funk cycle and pulling myself out of it, and how our hormonal and biological patterns can influence our abilities to adopt behavior change. PS: When it comes to the actual science behind circadian rhythms, I'm not an expert, and I don't want you to treat me as an expert. Key Takeaways: 1:29 - Oversleeping Negatively Impacts My Mental Health 2:54 - I Was in a Total Funk 4:45 - Biological and Hormonal Patterns Influence Behavior Change Resources: Join Change Academy Pro: https://bodybrainalliance.thrivecart.com/academypro/ Alliance Coaching Application: www.bodybrainalliance.com/applynow Alliance Coaching: https://bodybrainalliance.com/coaching/ Change Academy: https://bodybrainalliance.com/change-academy/ Follow Karin on Instagram: http://www.instagram.com/karinnordinphd Transcripts Available at: https://bodybrainalliance.com/blog/

Summary: In today's episode, we'll be talking about how unhelpful it is to hold ourselves to such high standards all of the time. We are humans, and life is 50/50. Some days our brains might want to be in the angry mode, and some days our brains feel stuck in a funk that feels impossible to get out of. I hope this episode serves as a reminder that those days are a part of life. We'll discuss the question I was asked on the Back of the Pack retreat: “How do you do life?”, we'll dive further into how life is 50/50, and we'll touch on just how we show our bodies love and acceptance, we can show our brains love and acceptance as well. Key Takeaways: 0:54 - “How Do You Do Life?” 2:20 - Life is 50/50 3:43 - Brain Acceptance and Love Resources: Join Change Academy Pro: https://bodybrainalliance.thrivecart.com/academypro/ Back of the Pack: https://backofthepack.community/retreats Alliance Coaching Application: www.bodybrainalliance.com/applynow Alliance Coaching: https://bodybrainalliance.com/coaching/ Change Academy: https://bodybrainalliance.com/change-academy/ Follow Karin on Instagram: http://www.instagram.com/karinnordinphd Transcripts Available at: https://bodybrainalliance.com/blog/

Summary: In today's episode, we'll be talking about routines. More specifically, I want to talk about this weird push-pull that we often experience with routines. On one hand, we want them, we gravitate towards them, our brains tell us that routines are safe, and a lot of times we might even struggle with creating new routines. But on the other hand, we sometimes struggle to break or move away from routines that aren't serving us. If you want to discover your own morning routine that serves you and you don't know what you might need, I would definitely recommend checking out my Meaningful Mornings course. This whole course is about building your routine that is actually based on what you want to do and not just sort of these arbitrary standards of what you should do. Key Takeaways: 1:06 - Distancing Myself from Social Media 2:21 - This Routine is No Longer Serving Me? 3:33 - Where Are You Clinging to a Routine/Habit/Ritual That Isn't Serving You? 4:11 - Meaningful Mornings Resources: Meaningful Mornings Course: https://bodybrainalliance.com/meaningful-mornings/ Join Change Academy Pro: https://bodybrainalliance.thrivecart.com/academypro/ Alliance Coaching Application: www.bodybrainalliance.com/applynow Alliance Coaching: https://bodybrainalliance.com/coaching/ Change Academy: https://bodybrainalliance.com/change-academy/ Follow Karin on Instagram: http://www.instagram.com/karinnordinphd Transcripts Available at: https://bodybrainalliance.com/blog/

Summary: In today's episode, we'll be talking about these three shitty aspects of scaling a business: you'll disappoint more people, you'll no longer be able to make quick changes, and your problems will scale alongside your business. I'll also share the one single piece of advice I would have given to myself before I scaled BBA. This episode is an invitation for you to just check in with yourself because the industry is gonna tell you that scaling is the natural next step for everybody, and maybe it's not the natural next step for you. Since I know I have a lot of coaches in my audience, I'm making an effort to record a few business-focused episodes for those who are interested in what it's like to be a CEO. If that's you and you're looking for mentorship from me, check out our Change Academy Pro membership. This is where we take our Change Academy behavior change concepts and I teach you how to apply it to your business and to your clients. Key Takeaways: 0:31 - Three Shitty Aspects of Scaling a Business 1:30 - You Are Gonna Disappoint More People 3:05 - You No Longer Get to Pivot Quickly 4:33 - Your Problems Scale When Your Business Scales 6:09 - The One Piece of Advice I'd Had Given Myself Before Scaling Resources: Join Change Academy Pro: https://bodybrainalliance.thrivecart.com/academypro/ Alliance Coaching Application: www.bodybrainalliance.com/applynow Alliance Coaching: https://bodybrainalliance.com/coaching/ Change Academy: https://bodybrainalliance.com/change-academy/ Follow Karin on Instagram: http://www.instagram.com/karinnordinphd Transcripts Available at: https://bodybrainalliance.com/blog/

Summary: Is your environment noisy and distracting when you're trying to get work done? Are you working 12 straight hours with no breaks for nourishing food and hydration? These things might be directly impacting your ability to focus. In today's episode, we'll be talking about why focus is not a skill and rather how it's a condition of the brain. We'll discuss the three things that impact your ability to focus. When we can understand that focus is a condition of the brain (it is a brain space we can be in), then we can control the factors that might influence us or help us click into that brain space. Caveat: I am not an expert on ADHD, and I do not discuss ADHD in my content. If you have ADHD, though it might still apply to you, it also might work a little differently for you. Key Takeaways: 0:39 - Focus is a Condition of the Brain 1:53 - Focus Requires Cognitive Resources 3:38 - Your Brain Cannot Focus for Eight Hours a Day 5:08 - Your Brain is Influenced by Your Environment Resources: Alliance Coaching Application: www.bodybrainalliance.com/applynow Alliance Coaching: https://bodybrainalliance.com/coaching/ Change Academy: https://bodybrainalliance.com/change-academy/ Follow Karin on Instagram: http://www.instagram.com/karinnordinphd Transcripts Available at: https://bodybrainalliance.com/blog/

Summary: If you've seen me on social media lately, you know that I have vowed to be a little bit more direct and honest. I think I have been sort of muting myself a little bit to keep everybody comfortable, and so, this episode is gonna be a little bit of a call out, but I hope you know that it comes from a place of compassion, and sometimes compassion is telling people what they need to hear and giving it to them straight. Today's episode is an invitation to step into your self-trust, and I'm gonna give it to you straight: no one can tell you how to live your life. We'll talk about who's in charge of giving you permission and making your rules. I'll also remind you of why it's so important to develop a sense of self-trust before you utilize our resources. Tune in to hear the tough love! Key Takeaways: 0:48 - You Are in Charge of Making Your Own Decisions 2:31 - Only You Can Give Yourself Permission 4:41 - The Codependency Pattern Resources: Change Academy: https://bodybrainalliance.com/change-academy/ Alliance Coaching Application: www.bodybrainalliance.com/applynow Alliance Coaching: https://bodybrainalliance.com/coaching/ Follow Karin on Instagram: http://www.instagram.com/karinnordinphd Transcripts Available at: https://bodybrainalliance.com/blog/

Summary: This episode is inspired by two things: the science behind either sharing your goals or keeping them to yourself, and whether goals become easier with more visibility on social media. In the episode, we'll discuss both the benefits and the drawbacks of telling other people about your goals and the benefits and drawbacks of keeping your goals to yourself. When choosing whether or not to keep your goal private or share it publicly, I really hope that you consider how much of the sharing is for yourself and how much of the sharing is for the approval or permission of others. I hope this episode is helpful and brings you new insight into whether or not you want to share your goals publicly! Key Takeaways: 1:11 - I Have Two Goals This Year I've Chosen to Keep to Myself 2:27 - Benefits and Drawbacks of Telling Others About Your Goal 4:08 - Benefits and Drawbacks of Keeping Your Goal Private Resources: Alliance Coaching Application: www.bodybrainalliance.com/applynow Alliance Coaching: https://bodybrainalliance.com/coaching/ Change Academy: https://bodybrainalliance.com/change-academy/ Follow Karin on Instagram: http://www.instagram.com/karinnordinphd Transcripts Available at: https://bodybrainalliance.com/blog/

Summary: Our brains are creatures of habit, and they were designed to keep us alive. They like following patterns because when we follow patterns that we've had previously, it reduces the energy that we have to spend on thinking. So, when you're in a pattern or when you've been doing something a certain way, your brain doesn't like to deviate from that way. In today's episode, I'll be sharing a bit about my goal of eating 2,023 servings of plants in 2023 and how I'm making the shift from not planning out what I eat ahead of time, to actually planning out what I eat ahead of time and sticking with it. I'll also go into how our rebellious brains are creatures of routines, how they can get in our way when it comes to our goals, and how their desire for habitual patterns directly affects our ability to plan. Let me know how this is shifting your thinking or is helpful for you! Key Takeaways: 0:09 - 2,023 Servings of Plants in 2023 1:22 - Our Rebellious Brains 2:23 - Our Brains are Creatures of Routine Resources: Alliance Coaching Application: www.bodybrainalliance.com/applynow Alliance Coaching: https://bodybrainalliance.com/coaching/ Change Academy: https://bodybrainalliance.com/change-academy/ Follow Karin on Instagram: http://www.instagram.com/karinnordinphd Transcripts Available at: https://bodybrainalliance.com/blog/

Summary: I've been wanting to talk to you about a question that might feel a little bit like a poke or might be a little bit sensitive for some people. The question is are you really advanced enough to worry about that? A lot of the time, business owners get wrapped up in all of the complexity of funnels and sales pages SEO, and are you advanced enough for those things to truly make a difference? In today's episode, we'll touch on this very question and how to best use that question to discern when to leave or take education given to us about our goals. We'll also discuss how to check your ego so that you can embrace your beginner status which will lead you to simplify, grow, change, and evolve to get closer to where you want to be. Key Takeaways: 0:46 - The Question: Are You Advanced Enough to Worry About That? 2:50 - When to Leave or Take Education About Our Goals 4:23 - Let's Check Our Ego Resources: Alliance Coaching Application: www.bodybrainalliance.com/applynow Alliance Coaching: https://bodybrainalliance.com/coaching/ Change Academy: https://bodybrainalliance.com/change-academy/ Follow Karin on Instagram: http://www.instagram.com/karinnordinphd Transcripts Available at: https://bodybrainalliance.com/blog/

Summary: In today's episode, we are going to have a little mini lesson on boundaries. A part of holding yourself accountable is holding your boundaries. What I think we sometimes don't realize is that boundaries are mental and social constructs which means we have to speak them into existence otherwise they're just imaginary. I'll tell you about a situation involving my own boundaries that really pissed me off. We're gonna talk about why it pissed me off, what I realized about the situation, and how I took responsibility. We help a lot of clients with boundaries in Alliance Coaching, and our topic of the month for Change Academy is self-accountability. As a reminder, if you want to grab our self-accountability workshop, this is the last day to get it in Change Academy! Key Takeaways: 0:12 - A Situation That Pissed Me Off (And Was My Own Fault) 1:32 - Two Questions I Ask When I Feel My Boundaries Are Being Violated 4:48 - How I Took Responsibility Resources: Get the Self-Accountability Workshop in Change Academy: https://bodybrainalliance.com/change-academy/ Body Brain Alliance YouTube Channel: @bodybrainalliance Alliance Coaching Application: www.bodybrainalliance.com/applynow Alliance Coaching: https://bodybrainalliance.com/coaching/ Follow Karin on Instagram: http://www.instagram.com/karinnordinphd Transcripts Available at: https://bodybrainalliance.com/blog/

Summary: Today's episode is all about the power of breathwork and being open to trying something new. I'll be honest, my only experience with breathwork had been heavily laced with skepticism because I've only ever seen the term breathwork used in the woo woo space. However, while my friend, Chelsea Connors, has a very scientific background, as do I, she is also very much into breathwork, and this piques my interest. Even though I was very skeptical of it, even though it was new, even though I had some biases about it, I decided to try it. It's been quite a fun process to dive into breathwork, to learn from Chelsea, and to kind of enter into this other behavior change tool that, quite frankly, I didn't know existed. In today's episode, I'll talk more about why I definitely think it's a tool I'm adding to my toolbox. Key Takeaways: 0:13 - My Initial Thought of Breathwork 3:26 - Breathwork Research 4:28 - Trying Something New Resources: Body Brain Alliance YouTube Channel: @bodybrainalliance Join Change Academy: https://bodybrainalliance.com/change-academy/ Alliance Coaching Application: www.bodybrainalliance.com/applynow Alliance Coaching: https://bodybrainalliance.com/coaching/ Follow Karin on Instagram: http://www.instagram.com/karinnordinphd Transcripts Available at: https://bodybrainalliance.com/blog/

Summary: I recorded this episode in December before the holiday break, and, at that point, I didn't know what my goals for 2023 were going to be. Like many of you, I felt a sense of pressure that I needed to come up with something and commit to it, especially since I'm so public about all of my goals. Today's episode is going to be part one of a two-part episode. In part one, I'll talk to you about some of the ideas I'm having and give you a very transparent look into my brain. Then, in the follow-up episode (which I'll record in January and will air in February), I'll tell you where I ended up, and I'll give you the story of how I got there. This way you'll be able to effectively see the before and after of what it looks like for me to set a goal. So, stay tuned for an update in a future episode about where I landed and how I landed there, but, for now, this is the before. This is the messy, uncertain, chaotic brain of Karin Nordin with four or five different goals, unsure of what she'll prioritize or where she will land. Key Takeaways: 1:10 - Fitness Goals 2:18 - Financial Goals 2:50 - Word of the Year 3:29 - Frequency Goals 3:46 - Daily Walk Goal Resources: Body Brain Alliance YouTube Channel: @bodybrainalliance Join Change Academy: https://bodybrainalliance.com/change-academy/ Alliance Coaching Application: www.bodybrainalliance.com/applynow Alliance Coaching: https://bodybrainalliance.com/coaching/ Follow Karin on Instagram: http://www.instagram.com/karinnordinphd Transcripts Available at: https://bodybrainalliance.com/blog/

Though it is January when you're hearing this, I am recording this on Friday, December 9th. Tomorrow, we leave for the travels that my partner and I are going on for the holidays, and this past week has been a really stressful one. In today's episode, I want to talk to you about what I learned, and I want to walk you through my own review and reflection process. This past week was a level of stress I have not experienced in a long time, and I did not like the version of myself that I became in this week of stress. I realized I need to take better care of myself in moments of stress like that, and that starts with being more aware of when they are possibilities and taking more proactive action in order to make sure they don't happen. If you have a stressful situation coming at some point in 2023, what can you do to be more proactively defensive of your future self?

Since we are now nine days into 2023, I want to give you a little bit of a permission slip. I get people all the time who tell me, “I'm here in coaching because I have a problem with follow through. I just can't hold myself accountable.” And my question is always this: are you struggling with self-accountability or are you holding yourself to a goal that was maybe wildly unrealistic and not letting yourself adjust it to your actual life? In this episode, we'll break down this permission slip and I'll remind you that if you're starting to find that your goal may be unrealistic or a punishment disguised as something empowering, you are allowed to change it. Also, if you're interested in a place where you can watch me do more education absolutely for free, find us on YouTube - @bodybrainalliance!

Today's episode is all about self-accountability. Self-accountability is something that a lot of us have really quirky mindsets about. More and more people have come to me in coaching and told me that they, themselves, are obligers. As a researcher, I have noticed that obliger is almost always a code word for a fixed mindset about the skill of self-accountability. In this episode, we'll dive deeper into your belief about self-accountability, what it means to be an obliger, and how to move towards a growth mindset for the chance to truly develop self-accountability. PS: In the Change Academy workshop this month, I'll be talking exactly about how I started to view myself, not as an obliger, but as someone who could learn how to hold myself accountable and the process of how we learn to hold ourselves accountable.

Happy New Year! If you're anything like me, this first week of the year you are feeling light, optimistic, and motivated. We're all typically really good at holding these new beliefs that we've never been able to hold before about our new 2023 selves, but one of the things that we forget to do is capture those beliefs and learn from what's happening when something is going really well. In today's episode we'll discuss capturing this sense of optimism and why it's important to discover the cause behind the effect of your success. Also, if you are having this amazing week but you're worried about holding yourself accountable for the rest of the year, our Change Academy topic for the month of January is self-accountability. In the Change Academy workshop, we'll be talking about what self-accountability really is, exactly how to develop it, and tips, tools, and strategies to make it feel empowering instead of something that you're lacking or a skill you've never developed.

With New Year's right around the corner, I am so excited for this episode! We'll be talking about sacrificing in the first week of the new year in order to set yourself up for success for the rest of the year. Sometimes the opportunity to experience the mess up and come back from that mess up makes you stronger in the long run. We are here to support you as you head into the New Year, and because I love, love, love to put things on sale, have unique opportunities, and bonuses, keep your eyes on our Instagram account until January second. There will be a lot of opportunities for you that are gonna be debuting on Instagram very soon. Cheers to becoming our 2.0 selves next year!

In light of New Year's resolutions, there are so many studies about what helps people make major life changes. One of the things that we know from those studies is that a big thing that distinguishes people who complete their goals and people who change their life in big ways and people who don't is social support. In this episode of the New Year's Resolutions Tips series, we'll be talking about the benefits of social support on completing your goals. There's great power in finding someone to hold you accountable in your goal and you doing the same for them in return. Alliance Coaching can be the perfect way to help hold you accountable with your New Year's resolution! If you have been thinking about doing big things next year, if you're thinking of challenging yourself, if you're thinking of setting big scary goals, if there are things about yourself that you envision, if you want to finally take action to make the version of yourself that you've been dreaming of for years into reality, you are the kind of person I want to apply for Alliance Coaching.

Are you someone who is struggling with the potential disappointment of a resolution failing? If so, this episode is for you!

This is the beginning of a brand new series here on The Work of Becoming podcast, all about New Year's Resolution Tips! I love the fresh start. I love the feeling of a new year. I love the possibility that comes with it. Over the next few episodes, I'll be giving you a few tips for approaching the new year and setting resolutions. This first episode of the series is all about what you already have. Pain-point marketing and scarcity marketing can make us think and feel like we're less than we actually are. We'll walk through a few reminders I have for you as you move through the holidays, and please ground yourself in this podcast as a reminder that you are enough.

Summary: Did you know that the holidays were not designed to fuck you over? In this episode of The Work Of Becoming podcast, we'll chat about the power of autonomy and how to not hand over the responsibility of your behavior to the holidays. I see a lot of people enter the holidays with this mentality instead of figuring out a compassionate plan that won't let what everybody else says get in the way of your relationship with your current and future self. Tune into this episode for a deeper dive into how personal autonomy will help you manage holiday stress by prioritizing yourself. Key Takeaways: 1:02 - Our Autonomy is a Perception 1:43 - Holiday Stress - Don't Use the Past to Give Away Your Control 3:01 - Choose to Make an Effort to Prioritize Yourself Resources: Alliance Coaching: https://bodybrainalliance.com/coaching/ Follow Karin on Instagram: http://www.instagram.com/karinnordinphd Transcripts Available at: https://bodybrainalliance.com/blog/

Summary: Are you interested in learning about compassionate planning and follow through? In this episode of The Work Of Becoming podcast, we'll discuss how when you start planning compassionately and realistically, you might not get that in-the-moment feeling of comfort, but you're learning to tolerate the discomfort. When you have that realism, you can create a compassionate plan that actually takes care of yourself instead of feeling guilty and shameful. Listen in to find out how to feel more aligned and capable of the things you lay out for yourself. Key Takeaways: 0:57 - There's a Reason we Have a Tendency for Perfectionistic Planning 2:32 - Change Academy How to Plan Your Year Workshop 4:20 - How Alliance Coaching Can Help With Compassionate Planning Resources: Alliance Coaching: https://bodybrainalliance.com/coaching/ Follow Karin on Instagram: http://www.instagram.com/karinnordinphd Transcripts Available at: https://bodybrainalliance.com/blog/

Summary: Do you want to pick goals that are compassionate for the new year? In this episode of The Work Of Becoming podcast, you'll get a kind reminder that you don't have to decide on your goals for the new year just yet (or even at all). I'll also be letting you in on the secret of why December is a good month to experiment before locking something in. So if you haven't set a goal yet, that's okay! Listen in for some tips on how to play around with potential goals to figure out how to actually grow your skills and adjust your mindset and change your behavior in pursuit of that 2.0 person you want to be. Key Takeaways: 0:18 - You Don't Have to Know What Your 2023 Goal is Yet 1:51 - How I Approach the Month of December 3:39 - The Vault: Change Academy How to Plan Your Year Workshop Resources: Change Academy: https://bodybrainalliance.com/change-academy/ Follow Karin on Instagram: http://www.instagram.com/karinnordinphd Transcripts Available at: https://bodybrainalliance.com/blog/

In this episode, I give y'all a glimpse into the brain of someone who has a lot of practice self-coaching!

Summary: In this episode of The Work Of Becoming podcast, we're going to discuss people pleasing and moving the focus to what it is exactly that you want for your life. Now, you don't have to go from people-pleasing tendencies all the way to holding yourself to exactly what you want without settling. That is an immense journey in and of itself. But, I do want you to start off with this baby step: identify what you actually want. This is really, really, really important, particularly in the month of December. Listen in to find out why! Key Takeaways: 0:09 - Benefits of Working With a Coach as a People Pleaser 2:19 - Identifying What You Really Want 3:49 -Setting Goals for the New Year Based on Your Desires Resources: Alliance Coaching: https://bodybrainalliance.com/coaching/ Follow Karin on Instagram: http://www.instagram.com/karinnordinphd Transcripts Available at: https://bodybrainalliance.com/blog/