UPLEVEL Your Confidence

WORKSHEET LINK:  https://www.nikkikettcoaching.com/relationshipsCONSULTATION LINK: https://calendly.com/nikkikettcoaching/free-1-hour-coaching-chat

We've been taught to create our results from pressure.And our outcomes = societal validation. When the body has learned that emotionally the way to create results is from pressure, it can be really hard to unwind this.Awareness is key.1. notice2. check in3. define desired emotion4. take action from desired emotion insteadYou don't have to be perfect, work on 1% better everyday.Book a consult for Aligned, Empowered & Free, my six month coaching program.https://calendly.com/nikkikettcoaching/free-1-hour-coaching-chat

Book Your Coaching Consult HERE: https://calendly.com/nikkikettcoaching/free-1-hour-coaching-chatGrab a pen and paper for this episode - you might want to take some notes so you can implement this into your life.Why plan?Your brain is going to say that “planning is a waste of time... why would I plan when I could just jump into DOING it??”This is the thought error that can oftentimes lead to overwhelm of trying to do ALL THE THINGS. The brain is not good at holding all of our to-dos and we overestimate how much we can do.Planning also gives us a much better sense of what is actually realistic for us to do during time. So often we end up OVERLOADING our calendar and then wonder why we feel so overwhelmed. This process will allow you to be more efficient with your time and evaluate where you might be getting stuck. #1 - Brain dump#2 - PrioritiesWrite out your Top 5 PrioritiesDecide how long they will take (give yourself space)Add them to the calendar (I like to use apple calendar, but electronic ones work bestbecause they are easy to plan reoccurring tasks or move things around)#3 - Aligning with Values  ADD: What might you want to ADD to your weekly calendar or daily practices that you otherwise might push aside?Example: personal growth – (activities: journaling/reading)...You can also refer to the needs/boundaries worksheet to support youSUBTRACT: What might you need to remove based on your needs/boundaries? Example: personal growth – time with friends#4 - Add Free TimeBlock off free time – unplanned time where you can do what you feel like in the moment. Maybe it's a walk outside, maybe a meditation, maybe a phone call with a friend. We don't need to have every moment planned but it helps when we decide ahead of time when we are going to have leisure time so we don't try to cram stuff in every single moment.Before a “free time” block you can do an emotional check in – what are you feeling? What does your body need? What would feel really good?#5 - Add Other TasksCalendar in your other tasks for the week outside your Top 5 priorities. Get curious/aware when you do this if you find yourself trying to cram too much in at once – it's okay if you do because it's all just learning and you get to evaluate your daily/weekly plan in step #7.#6 - Fine Tuning the Plan How will you follow through on things that will feel challenging (like making time for you)?Thoughts you're working on this week that support your values or enneagram – a belief plan. These can come from intentional models you're working on to create different results.Example:Time for me is not selfish – it allows me to show up in a powerful way. I am willing to feel any emotion.I have everything I need to be successful, I don't need to DO anymore.Emotions you need to feel on purpose: Embarrassment, rejection.#7 - Adjust Daily & Evaluate – You can use this process daily/weekly.What went well?What didn't go well? Where did I fall short? Where was I not in alignment with my values?Do I need to adjust anything for tomorrow/next week (more time, less time, quality of thoughts/feelings, allowing thoughts/feelings?

Lessons learned from transitioning out of sport - an interview with Molly @reinventtheareaJoin us as we discuss leaving sport and the lessons from high-achievers in their adult lives.Tips for living a more full, enjoyable life.We definitely had fun with this conversation and I hope you can take something from it too.Ready to start your coaching journey?  Book you free consultation call today: https://calendly.com/nikkikettcoaching/free-1-hour-coaching-chat?month=2022-06

3 Steps to Mastering Your Morning Routine 1. Presence2. Processing3. GroundingDownload the worksheet HERE:  https://www.nikkikettcoaching.com/masteryourmorningLive Breathwork: https://www.nikkikettcoaching.com/journeywithinBook Your Free Consultation for my 1:1 Coaching Programhttps://calendly.com/nikkikettcoaching/free-1-hour-coaching-chat

FREE BREATHWORK LIVE SESSION on Self-Trust (5/24 @ 8:00 PM)CLICK HEREIn recently dealing with vertigo and sinus issues for the last few months, I've gotten increasingly frustrated w. a lack of answers.How our health system is designed to create fear, and how much we lack trust in our own answers for our bodies to heal.  Frustration w. a system where Doctors are so overworked they can't even be present with me to LISTEN to what I am saying.YOU KNOW THE MOST ABOUT YOUR BODY.Want to develop more self-trust?   Start your coaching journey today by booking a consultation for my 1:1 coaching program: Confident Without the Pressure.CONSULTATION

Why allowing emotions with compassion in triggers is the key to your growthBreathwork SIGN UP: May 24 @ 8:00 PM ET:  https://www.nikkikettcoaching.com/journeywithin What keeps us from allowing emotions and changing our relationship with our triggers#1 – cultural conditioning …We are emotional beings but we live in a world where emotions aren't welcome –impacts both men and women.Being tough – not feeling.  For men.  For women… having emotions means that we are “crazy” or “too much”There is a different between HAVING emotions and REACTING to emotions in a way that doesn't serve us or the people around us. EPIGENTICS - OUR emotional responses and conditioning are what turns ON and OFF certain genes.So for example – if you want to be healthy, but your body is stuck in the past emotional response of fear, and you are suppressing it instead of allowing it… you stay stuck in the same response to your environment that you have always had.  SO you will have the same gene expression you have always had.If you LEARN however to change your emotional response… Trigger happens … you sit in it.  You allow it.  You have compassion and love for yourself.  And you start getting curious about what the body is protecting you from… you create space for a NEW emotion. In my coaching program I teach my cilents EXACTLY how to do this – understanding and exploring the thoughts that are happening creating a response emotionally and then how we work to shift into a NEW emotion and new response.when you keep working on shifting your response emotionally… you are changing your expression.  Literally changing genetically how you are interacting with your environment.  Without NEEDING to change your environment.This is truly HOW our thoughts and feelings create our reality and we have SO MUCH POWER to change it.Want to take the next step in your journey?  Book a consultation here:https://calendly.com/nikkikettcoaching/free-1-hour-coaching-chat

Breathwork Sign Up:https://www.nikkikettcoaching.com/journeywithinBeing delusional about your happiness and your future is one of the most vulnerable things you can do.Not everyone is going to agree with you.  People will doubt you.Living full into your happiness and passion means trusting yourself to fail.  It means living fully into ALL the emotions of life and having your own back first and foremost.Book a consultation for my 1:1 Coaching Programhttps://calendly.com/nikkikettcoaching/free-1-hour-coaching-chat

Breathwork Sign UP: https://www.nikkikettcoaching.com/journeywithinValues Exercise: www.nikkikettcoaching.com/resources Values are the breadcrumbs to your desire of what you want to live out.Are they your own or are your values what you think you SHOULD be?When you live into your values in a balanced way you start shining from the inside out.  If we think about a star as the foundation for a circle or wheel – when we get into alignment, things start rolling, moving, and flowing into your life into a new way.Look at weekly evaluation.  Not about judgement or perfection.  This is a flow and a dance.  There's no “getting it right”. Just learning and growing.Understanding where you get “stuck” - REFLECTIONWhen you look at your values and think about the last week, how balanced were you on a scale of 1-10? What do you wish you did more of? Was there one value that maybe you obsessed over or got overly focused on? What thinking and feeling led to this? What would it look like to come back into balance? What do you want to change next week? What goals do you want to set up for next week?I recommend setting 2.

One of the biggest fears that I see when people are stepping into alignment of who they want to be is FEAR of what others will think.Will my relationships change?Do I have to live my partner?Will people think I'm crazy?Do I need to get new friends?Sometimes stepping into your authenticity empowers the people around you to take action on their own life.Listen to this episode to explore.  If you enjoyed it, drop a review.If you want to learn more about how my 1:1 coaching program can empower you to step into you authenticity - book a consultation here:https://calendly.com/nikkikettcoaching/free-1-hour-coaching-chat

7 Steps to Moving Through Resistance 1.     Notice the anxiety/feeling2.     Journal it out3.     FEEL the emotions you need to feel 4.     NOW – What do you want to decide to think about this on purpose5.     TAKE ACTION – What's the next step?  6.     ANTICIPATE YOUR FEAR BRAIN – what are all the things your brain could tell you about your next action forward now that you have decided?  This is NORMAL.  If you plan for this ahead of time, then you won't freak out as much.7.     EVALUATE – How did it go?Ready to take this work deeper?  Book your consult BELOW.https://calendly.com/nikkikettcoaching/free-1-hour-coaching-chat

Why we competeCompetition comes from a place of not feeling what we have is good enough.  Women have been living inside patriarchal system for 12,000 years.  There have been consequences for women in their power. Every time I offered a different perspective to the masculine in coaching, I was met with resistance and told things like  “you don't know how to manage egos.”“you need to be more aggressive in order to get people to give you what you want.”“you need to care less about how people feel.”“I don't know how to talk to you so you don't get upset… aka… do what I want without challenging my perspective.Exploration of patriarchal beliefs, how they manifest for you, what you can do about it Book a consultation – it's an hour where we do a deep dive on whats showing up in your life and how we would work through that together.  https://calendly.com/nikkikettcoaching/free-1-hour-coaching-chat

BOOK YOUR CONSULTATION: https://calendly.com/nikkikettcoaching/free-1-hour-coaching-chatThe importance of balancing empathy and empowerment.You can have empathy for someone and not get stuck in their story.I was a college coach for 9 years and constantly was learning the boundary between being empathetic and empowering.  Sometimes I needed to say the triggering thing and be willing to not be liked.I still do that now – except my clients can feel the love behind what I'm saying when I'm direct in my coaching… I'd describe my coaching style as direct but loving.I wanted to talk about this topic because I think it is always a balance and it works both ways…   Who do you go to for what?Friendships – who do you go to for what.  There's the one friend that is going to give you endless love no matter what you decide.   And there's the friend that you go to when you need someone to tell it like it is. You have to be willing to trust WHAT YOU NEED.  Sometimes the biggest transformations can come from being a bit triggered by something someone says, even if it makes you angry.Sometimes that just keeps you spinning. What do your relationships need?I work with a lot of coaches in athletics and we often reflect on how being too empathetic means they are “jumping in the pool with their athletes” Their value is their empathy, but not when it becomes overused.  This is really common with women because we are used to “swooping in” and fixing things.   We can feel the burden sometimes that it is on us to make everything okay. Sometimes it's okay for there to be conflict, and it's okay to let other people do their own work.The other side of this coin is by overusing empowerment … by getting frustrated to the point where you just want someone to DO WHAT YOU SAY and you've lost all empathy.I have been here before too.  When you are stuck being frustrated by someone it's hard to still have empathy and realize that it's up to the other people to do their own work.Think about when you maybe have overused empathy which leads to disempowerment. Or when you have overused empowerment which leads to being controlling.How can you do your own work and allow yourself to sit in the discomfort of offering support or encouragement but then leaving it up to the other person to take appropriate action.This is what it looks like to set boundaries as well.  When you master the balance of empathy and compassion, you'll trust yourself enough to compromise in relationships (seeing their perspective) but to also stand up for yours (and let other people do their work).Living in this way creates a freedom.  Ultimately we can't change anyone else's emotions or responses, we can only take responsibility for our own.

Have you been called high maintanence, if so… what does that mean?Are you being called high maintenance because men and WOMEN are conditioned to think that women shouldn't be asking for what they want, desire, and need?Or are you just demanding?We're going to talk about the balance within this.It is your responsibility to ask for what you need.  Some of us aren't even at the point where we know where that is because we are so disconnected from our bodies.  High achievers and athletes tend to think the answer is to just grind through everything instead of getting curious about what they need.Your emotions are information… yes even negative ones.  IMPORTANT information for you to get curious about the environments you are in.If something is off – it's up to do you get curious and do your own inquiry.NOW – it's your decision whether or not to accept that behavior.  This is where your own personal growth lies.  EXAMPLE: If it's a new relationship and you don't like their communication style… and they aren't meeting your idea of “healthy communication” … you have a choice to walk away. But before you walk away... you can ask yourself if there is any growth for you before you make the decision.  This requires you to process your own emotions and be okay when your partner isn't doing what you see as “baseline relationship material”.  NOTE: I am not recommending staying in an abusive relationship -- if that is where you are at please get support you need immediately.But also ask about the stories --- am I making theyre communication mean something about me… that my partner doesn't like more or love me?  Or is it just that they don't communicate in the same way OR simply that they don't know how.THIS IS VERY IMPORTANT. Because whatever while demanding doesn't work because we can't make anyone change or do their own work, it's important to not compromise your own values.Because staying in a dynamic that is fundamentally misaligned with your values and your needs will take it's toll and there is a difference between using the dynamic for your expansion and growth versus compromising your values and integrity.TRUST YOURSELF and your intuition to know the difference.  AND GIVE YOURSELF TIME TO PROCESS IT.Ultimately this is all about building self trust – so that you don't spend all of your time and energy questioning yourself and what you need.  Spinning back and forth between being reactive and defensive when someone or something isn't giving you what you need OR just decided you will be low maintenance instead.LOW maintenance happens when you don't believe you are deserving of your own needs.  It's not that cool to be the “cool” girl because you're not being truthful with yourself and others about who you are.If you want to learn more about my 90 day program, CONFIDENT WITHOUT THE PRESSURE... book your consultation HERE.  This hour alone will change your life. 

1.     What is the thing you are lacking confidence in right now?2.     What do you think holds you back?3.     Acknowledge the thoughts with compassion and ask where they could have come from. 4.     Connect with what you would like to be different5.     How would she think?6.     Most important – take action!  It will be scary.  But this is the only way to actually see the change. The more inspired action you take from being with the negative thoughts and intentionally practicing new onesBook your free consultation call HERE.

There is no path.There is only the journey.The dance between what happens to you, and how you integrate it into your life?Can you let life impact you while you impact it in turn?Common barriers to allowing this beautiful journey called life to unfold are discussed. Book your free consultation call HERE.

What does it look like to engage with your work in a productive, healthy way?What are the signs that you are disconnected from yourself and your needs are you complete tasks?Listen to the episode to find out!Book your free consultation call here: FREE CONSULT.

Self-compassion requires patience.When we live like we are on fire, we get burned.When we experience anger and want to avoid it at all costs, we oftentimes REACT to ourselves and others in ways that are harmful.We stay stuck in the same cycle.We experience burnout.  We are constantly angry and frustrated at the world. And we create an unintended result.Loving your life requires more LOVE -- for yourself and for others.The requires you to have patience as you process through anger.  As you uncover what feelings are underneath that anger. As you choose thoughts that create love for yourself and for others. Ready to start coaching ... book your FREE consultation here:  FREE CONSULT.

Internal value is not about masculine control. In this episode: what is feminine/masculine energy?How do we rebalance both?Why do we express unhealthy masculine/feminine?

Are you avoiding your true desires?  Often times it's because you're not willing to be uncomfortable.You can't create anything you truly desire without discomfort. Ready to get uncomfy -- schedule your free coaching consultation here.

Sometimes we invalidate our own experiences of an environment because it's easier to do that then to acknowledge the reality of how things are.  So as a result we internalize it all and blame ourselves for not being good enough.The more we are able to trust ourselves and tune into our internal world AND VALIDATE our emotions… the more power we have to make decisions about what we want. When we can see how our beliefs are driving the way we show up… we can start to see that we may have been avoiding the truth of what we see so that we can survive. Listen for the signs!If you want to learn to trust yourself again and are interested in learning more about how my coaching program could support you in your journey -- CLICK HERE for your free consultation call.

It's counterintuitive, but beating ourselves up will never actually lead to what we want.book you coaching consultation:   https://calendly.com/nikkikettcoaching/free-1-hour-coaching-chat

1. YOU DON'T TRUST YOURSELFWhen we don't trust ourselves our brain will spent all of it's time overthinking, problem solving…worrying about all the terrible things that could go wrong.  You're stuck in your head trying to make sure that you can prevent something from happening.When you trust that no matter what you are going to be okay, your brain will stop analyzing and controlling constantly.2. YOU HAVEN'T LEARNED TO PROCESS EMOTIONWhen you're stuck in fear, and you don't learn how to feel —you'll stay in the same thought loops over and over.3. YOU NUMB EVERYTHING WITH OVERWORKING, FOOD, OR ALCOHOLYeah, I've been there. All these things prevent you from seeing the reality of your life. You use them to cope with what's going on internally but you never actually deal with that shit.Your brain becomes addicted to this false pleasure. 4. YOU DON'T BELIEVE IN YOUR WORTHWhen you don't believe in your worth there's always an underlying anxiety of having to DO something, or change something. You never learn to fully relax.Book your coaching consultation HERE.

Comparison is the thief of joy.  In this episode I talk about how comparison comes from scarcity mindset.How do identify WHY you may be comparing and what it creates for you.Questions for reflection and how to move out of comparison. Book your FREE coaching consultation here:Coaching Consultation

Confidence doesn't mean pretending you have it all figured out. In fact, if you're a high performer you are probably avoiding the very things you need to TRULY feel confident and trust yourself.1. High expectations and not celebrating your progress2. Not processing your emotions -- instead you are pushing them away3. Trying to change how you feel ONLY through actionDownload your free meditation to start processing emotions right now -- to start to feel real confidence in yourself and TRUST you can come back to yourself and feel through your emotions.  DOWNLOAD HERE.

What story are you telling yourself around saying no and protecting yourself.Guilt is option based on your beliefs. Here's how to start to rewire so you can honor yourself first.

is your self-care actually moving the needle or is it just another to-do for you?find out how to integrate self-care in a way that actually helps you FEEL good.

There is an in-between in the place from "this is not happening" to accepting all outcomes with peace.This is the greatest time for your transformation and growth.Listen to this episode to learn how you can move to acceptance in the times where you are questioning everything.

We are so afraid to slow down in our society -- Even when our bodies send all the signals we need to slow down... We don't listen.  Instead we tell ourselves something is wrong with us and keep pushing through.Here's how slowing down can actually get you to where you want to go faster.

How to rewrite your life story so that it empowers you.

I see the idea that alignment is supposed to feel amazing. And, yes, there can be moments where alignment feels amazing.But, the work of alignment is so uncomfortable.Because it requires us to FEEL discomfort of creating new beliefs. What beliefs are you holding that prevent you from alignment?Book a coaching consultation at www.nikkikettcoaching.com

Talking about the link between imposter syndrome and burnout.The solution is realizing that nothing is wrong with you -- but you need to feel it all with self-compassion.Download the meditation for imposter syndrome at:www.nikkikettcoaching.com/meditation

Learn why it's essential to learn how to process and feel negative emotions.

Hannah Burandt is the Head Coach for Men's and Women's Swimming at Cleveland State University. We talk about what it means to redefine leadership as a women and how that really was crucial to her helping her teams through a global pandemic.This is a valuable conversation for any women who is in a leadership position and feels "pressure" to do it the way they have seen it done before.

An amazing conversation with David Zulberg on emotions, thoughts, and behaviors. David is a health coach and holds a Masters in Finance from Columbia University.  He does workshops on thinking, feeling, and behavior progression. So much insight and wisdom in our conversation. If you are interested in coaching - Head to nikkikettcoaching.com and book your complimentary consultation session today!

Time management and self trust – Managing our time in a way that serves us builds so much self-trust and confidenceIf you look at your calendar and you hate it – you have to start asking yourself why.How would you ideally be spending your time?What needs to happen to create that?You always have free will. It's always a choice.Download my guide to overcome imposter syndrome and burnout and confidently create a life you love at the link below!https://www.nikkikettcoaching.com/opt-in-the-ultimate-guide

When you learn to manage your mind and your emotions you will be able to feel and process any emotion and stop feeling like crap!Download the free workbook to support this episode HERE.

Hustling for your worth is glorified in our society.We think it is going to help us feel better -- but when we get the outcome we reached through hustling we have only strengthened the beliefs that we need to push ourselves harder to feel better.But we never feel better. It's not sustainable.All hustle mentality creates is burnout, self-judgement, and a lot of damn pressure. I go through an example in this episode so you can connect with how shifting your mindset can change everything for you and actually help you get what you really want.Inner peace. Joy.  Gratitude.  To feel better.  To actually like yourself where you are right now. Follow me at @nikkikettcoaching on instagram.BOOK a Coaching Consult HERE.

My Top 5 Tips on how to move away from All-Or-Nothing Thinking MentalityPerfect for High Achievers & Perfectionists1.     Break big goals down into smaller chunks2.     Lower expectations to start building better habits and confidence3.     If you fall off, don't make it mean that you failed – use it as an opportunity to learn what went wrong and how you can improve next time.4.     FEEL the discomfort of failure – allow the uncomfortable feelings when you don't achieve according to your expectations. Know you can handle any emotion and you are still worthy NO. MATTER. WHAT.5.     Practice positive affirmations that move you to positive emotions and a healthy mindsetListen to learn more!

Self love doesn't always feel good - but it is SO important especially in the most challenging moments of our lives. Learn how to practice self-love through difficult emotions.  Also -- how to honor yourself and SLOW DOWN.Believing that you are good enough and worthy.Finally -- how to trust through the uncertainty.Head to https://nikkikettcoaching.com/podcastworksheets to download the Self-Love Workbook to support you along this episode. Follow me @nikkikettcoaching on instagram for me.

Telling yourself "I don't know" keeps you stuck exactly where you are.In this episode, learn how to take action towards your goals and why so many of us get stuck recreating our old patterns.PLUS - 8 Reflections to move you to action today.

Creating new results in your life that last can't be addressed through controlling your external world.  It can only be addressed internally.Your thoughts create EVERYTHING in your life and so often we are unaware of what is popping around in our brain. Listen along and download your FREE WORKSHEET to start coaching yourself and changing your mindset so you can create sustainable results.

People pleasing is a common behavior -- and if you do it, it's so important to have compassion for yourself.   Your brain is functioning normally and doing what it is designed to do!  However, long-term people-pleasing behaviors are going to chip away at your self-esteem and confidence.  In this episode --identify your people pleasing behaviors, understand why you people please, and how you can start protecting your time and energy and create the courage to step into your authenticity and expressing your full potential into the world.Head to www.nikkikettcoaching.com/resources to download your FREE Worksheet to support this episode!

Intro Episode Whether you think you can or you can't, you're right.NO, SERIOUSLY. How many times have we hear this before?  Beliefs create every result we get in our life, they are the result of our past experiences.Our brain creates neatly packaged beliefs or codes for how to respond to things in order to keep us protected.This is shaped through through what is called the motivational triad. Motivational triad: to seek pleasure, avoid pain, and to do it as efficiently as possible.Our beliefs come from our past experiences where our brain takes in experiences where we have felt pain before and it protects us from going there again. It would rather avoid pain at all cost than do anything. BELIEFS --THOUGHTS – FEELINGS –ACTIONS –RESULTSOur beliefs give us thoughts that shape how we feel, act, and the results we create in our lives.First step to changing our beliefs is awareness – creating awareness on who we are, our beliefs, and our values and asking ourselves if our THINKING is supporting what we want to create in our lives.  If it's not, we have to break it down and look at new shifts for how we're thinking. If you want to start this process go to www.nikkikettcoaching.com/resources to download my confidence workbook –it is the FIRST step in creating awareness around your thoughts and WHO you are.Follow along each week for a new episode and a new worksheet to support your confidence building! Thanks so much for listening you can find me at @nikkikettcoaching on Instagram. Email: nikkikettcoaching@gmail.com