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Making Changes Breaking Barriers

Kristina Williams (Coach K)

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Hey there, it's Coach K here, and I'm thrilled to have you join me on the Making Changes, Breaking Barriers podcast! If you're ready to step out of the ordinary and embrace a life that's uniquely yours, you're in the right place. Here's the thing – change isn't just a buzzword. It's a powerful force that starts within you. I'm Kristina Williams, your host and guide on this journey of personal and professional development. Let's dive deep into the heart of transformation, where real growth ha ...
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Making Key Changes

Lori Schwartz Reichl

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Making key changes in our working or living situations can be difficult. Join Dr. Lori Schwartz Reichl each week as she poses questions for reflection and actionable key changes to implement in our daily lives. Each episode contains inspirational mentorship and motivation to help organizations, teams, and individuals create and maintain a shared vision in collaboration with those we love, serve, and lead. Learn more: https://MakingKeyChanges.com/
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Learn more: https://MakingKeyChanges.com/ Thanks for listening! If you found this episode helpful, please consider sharing it with others and joining again next week as we discover how we can grow together by making key changes. Resources: Check out the work of Dr. Jennifer Aaker and Naomi Bagdonas: https://www.humorseriously.com/ Book Lori to spea…
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Learn more: https://MakingKeyChanges.com/ Thanks for listening! If you found this episode helpful, please consider sharing it with others and joining again next week as we discover how we can grow together by making key changes. Resources: Read Lori's article about using a more loving language that relates to this episode. Book Lori to speak. Learn…
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Learn more: https://MakingKeyChanges.com/ Thanks for listening! If you found this episode helpful, please consider sharing it with others and joining again next week as we discover how we can grow together by making key changes. Resources: Read Lori's article about burnout that relates to this episode. Book Lori to speak. Learn more about Lori. Dis…
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Learn more: https://MakingKeyChanges.com/ Thanks for listening! If you found this episode helpful, please consider sharing it with others and joining again next week as we discover how we can grow together by making key changes. Resources: Read Lori's article about being more present that relates to this episode. Book Lori to speak. Learn more abou…
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Learn more: https://MakingKeyChanges.com/ Making key changes in our working or living situations can be difficult. Join Dr. Lori Schwartz Reichl as she poses questions for reflection and actionable key changes to implement in our daily lives. Each episode contains inspirational mentorship and motivation to help organizations, teams, and individuals…
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Hey there, it's Coach K, and I'm back with another exciting episode of Making Changes, Breaking Barriers. Get ready for an inspiring conversation with our special guest, Jamie MoCrazy. Jamie is no ordinary athlete. She's a trailblazer who made history in the skiing world, and her journey is nothing short of remarkable. From becoming the first woman…
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Hey there, it's Coach K, and you're tuned in to another transformative episode of Making Changes, Breaking Barriers. Today, we're delving into a topic that's become a modern conundrum – the delicate balance between relaxation and productivity. In our fast-paced world, we're often told that productivity is the ultimate goal. We strive to achieve mor…
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I am thrilled to welcome the incredible Jenny Maier as a special guest on my podcast. Jenny's inspiring journey from lawyer to sought-after running coach takes center stage in this conversation. Join us as we delve into those moments when life's true transformations demand more than just external changes. This episode offers a deep dive into person…
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Hey there, it's Coach K, and I'm thrilled to dive into a powerful episode of the "Making Changes Breaking Barriers" podcast with you. Today, we're going deep into the heart of authenticity – breaking away from the norm and embracing your genuine self. Get ready to unlock three essential keys that can lead you to an authentic life unbound by the sta…
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Drs. Tim & May Hindmarsh join me on the podcast for an active conversation about the important of staying active life-long, the keys to staying married, and overcoming abuse.* Tim and May are the hosts of the BS FREE MD podcast. Both are Board Certified Family Practice physicians who have led diverse careers in rural medicine. They each have almost…
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I heard this quote a few weeks back and I could not stop thinking about it: “See their growth rather than their pain." What does it mean? What does this mean to me? In today's episode of the Making Changes Breaking Barriers podcast, I dig into what it means to judge versus what it means to show empathy and the affects both have on our lives. Specif…
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If you didn't watch PART 1 of this series with Cora, listen here first: How We Met and Why We Continue to Laugh Together | Part 1 of 2 with My Wife, Cora! Cora is BACK, again! :) Since you all loved the first episode with Cora on the Making Changes Breaking Barriers podcast last winter, I convinced her to come back for more fun! In Part 2 of 2 of "…
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Cora is BACK! Since you all loved the first episode with Cora on the Making Changes Breaking Barriers podcast last winter, I convinced her to come back for more fun! In Part 1 of 2 of "How We Met and Why We Continue to Laugh Together," Cora and I talk about: -Where we each were in life before we met and how we both were looking for a "fresh start" …
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We have all done it. We have all started something and not finished it. We have all felt super motivated and watched that motivation evaporate (quickly) into thin air. Believe me, I have had this happen to me many times. But, what I have learned from that experience is that knowing what traps lie ahead of me, actually allows me to avoid them and ke…
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I can honestly say, I have never interviewed a DOG TRAINER before! Kait Lendrum and I go all the way back to our high school years where we met playing high school basketball. Since then, Kait has been doing a lot including starting and running her own business, Hollow Stark K9. You won't want to miss this episode as we don't just talk about the jo…
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Listen to this week's episode to hear the 3 questions I think we should all ask ourselves anytime we feel a little bit stuck. Connect with me on Instagram @changewithcoachk Interested in coaching? Visit my website: www.changewithcoachk.com Want to watch the podcast? Visit my YouTube Channel: https://www.youtube.com/@changewithcoachk…
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What a wonderful conversation this was with Bend, OR local Life Coach, Mindy Aisling. In this episode we discussed: -Mindy's childhood story of growing up quickly and overcoming adversity -Why Mindy became a Life Coach -How Mindy assist clients to examine their limiting beliefs, question their assumptions, and release the notion that they are anyth…
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I have talked about boundaries before on this podcast, but I can promise you that I have never talked about them like this before. This is me stepping out of my comfort zone.... This is me telling you the BRUTAL TRUTH of what happens when we don't set the necessary boundaries in our lives. And without even listening to the episode, I will tell you …
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We all live busy lives but it is hard to imagine being successful at being both a professional athlete and a mom and Madison Packer is just that. Listen to this episode to hear more about: -Madison's journey to becoming a mom with her wife through the pandemic -Madison's decision to be visible on social media -Suicide prevention awareness and overd…
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Toxic is a strong word, but in human behavior, toxic is used to describe someone who causes distress in others through negative words and actions. A lot of us have toxic people in our lives. Sometimes we can cut these people out of our lives and sometimes we can't. But recognizing who they are, how they are making us feel, and how to deal with them…
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This was special. I got to record record a podcast episode with my Mom. :) Tune in to hear more about my mom's courageous story of coming to the USA at 18-years old. We talk about: -How she felt leaving everything behind in Venezuela -What it was like being in a country where you don't speak the language -Raising kids in a different country from wh…
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Spring weather is finally here and guess what so many of us are feeling? JOY! We are so happy the sun is finally shining. We can start to feel the warmth on our skin. We are meeting up with friends for a meal and a drink on a patio somewhere. We are feeling so many positive emotions and guess what happens when we feel positive emotions? We EMBRACE …
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This episode with Katie Griffiths was such a genuine authentic conversation that I know you will all love. Katie is what we would call an all around athlete and competitor! From hockey, to golf, to physique competitions, coaching, and now flying planes, it kind of seems like Katie has done it all! Tune in to hear more about: -Where Katie's competit…
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This episode is about SHAME. And anytime we talk about shame, we also have to talk about vulnerability. I open up in this episode about how a past experience and trauma of mine filled me with shame for years. Listen to this episode to also hear more about: -How shame is not something most of us like to talk about. -Where shame comes from -Shame vs …
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In today's episode Cora and I speak with our good friends, Laura Bowly and Lisa Miller about their very successful careers as a singer songwriter turned website designer and FBI Agent, respectively. Listen to hear more about how: Laura's experience as a singer songwriter in the 90s including the importance of women's festivals for the lesbian commu…
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I know the feeling...when the to-do list starts to feel endless. And I'm not just talking about the work to-do list! I'm talking about all the things that need to get done around the house, for the kids, for our health, and so on. So, how do we prioritize, overcome procrastination, and find the balance between work and play, guilt free? Listen to t…
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In today's episode I speak with Dr. Adia Gooden about her process of realizing her unconditional self-worth, and how she helps others do the same. Listen to hear more about how: How Dr. Adia Gooden realized her self-worth and created the life of her dreams Her relationship with her parents and their reaction to changing careers How we may still hur…
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As much as I believe in each and every one of us to change our lives, sometimes, now is not the right time. Listen to this week's episode to hear why. In this episode I cover: -The slang terms that shaped my generation -The right time will come if we take the steps to create that life -Common conversations I have with clients that are very eye open…
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In today's episode I speak with Grace Pillsbury about her experience starting and owning her own marketing and coaching company. Listen to hear more about how: -Grace balances work and her personal life -What inspired Grace to be an entrepreneur -How homeschooling affected Grace's journey -Being okay with letting something go is hard but sometimes …
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Some stress in our lives is a good thing and in this episode, I dig into this concept because I am finding that I keep asking myself the questions: How do we find the balance? How do we embrace some stress and receive the positive benefits of it without letting it get out of hand? And what does this “good” stress really do for us anyways? In this e…
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The cool thing about talking with an entrepreneur is that they generally know a lot about a lot of things! That is how I felt talking with Emilie Bers. In this interview, we covered everything from finding the courage to leave a 9-5 job, the impact of parents, work-life flow, what it feels like to fail, and succeeding as a woman in the photography …
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There is really no getting around the fact that we live in constant chaos. We have chaos that we can't control, we have chaos that we have created, and we have chaos in our mind. Listen to this episode for my 5 tips for finding peace in the chaos. Connect with me on Instagram @changewithcoachk Interested in coaching? Visit my website: www.changewit…
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Cora and I share our BIG life moments and how we have made the decisions that have gotten us to where we are now. In just a short 5 years, we have moved 6 times, lived in 3 different cities, changed careers, bought 3 homes, bought and sold a van, and added a puppy to our family. It has been a wild ride and came with risks, but we wouldn't change an…
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This episode is all about habits! Making any change in life requires changing our habits. That means we must break the habit loop, and that is pretty hard to do because it involves getting out of our comfort zone, creating new routines, and changing how our brains naturally work. Today, I break down how habits are formed and share the six keys I di…
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Most of us tend to lie to ourselves without even knowing it! Then something happens, the lights go on, and we realize we were wrong and need to look at the situation differently. The lies we tell ourselves can damage our health, success, relationships, and almost everything else we value. In today’s episode, I get into the lies I’ve been telling my…
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I am super excited to bring you the first episode of the Making Changes Breaking Barriers Podcast with a guest! I am delighted to have Britt Frank joining me on the show today! Britt is a therapist, trauma specialist, and educator. She is also the author of the book The Science of Stuck. Britt speaks and writes about the mental health myths that ke…
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Today, I am excited to dive into the big picture and share the things we need when making a change. There are four specific things we need when making a big change, and I’ve put them all together in what I call the DARE Method: The DARE Method to Change: Discover your mountain Actions for Alignment Roadblocks Endless Beginning Links: Connect with m…
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A common roadblock people on a growth journey tend to run into is associating with toxic people. That’s why I strongly feel we must be intentional about who we share the growth part of our lives with if we want our changes to be sustainable. In this episode, I describe five types of toxic people and explain how to deal with them. Links: Connect wit…
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As we enter this new year, part of our thinking should be about ways we can embrace our purpose, our goals, and our path. In doing that, I have an important question: How have you judged yourself today? Come on, think about it–and be honest! Why do we criticize ourselves so harshly instead of showing ourselves love and compassion? We are conditione…
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Christmas has come and gone, and the New Year is fast approaching. Everyone loves to make New Year’s resolutions. However, statistics show that most people only stick to their resolutions for a few weeks. So, rather than abandoning the idea of New Year’s resolutions entirely, I think it’s a good idea to sit down sometime between now and the New Yea…
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Holidays are a lot of fun, but they can keep us so busy! Most of us like to travel and visit family and friends when the holidays come. But that can leave us worn out and feeling like we need a week or two to recover when we return to our regular lives. Some of us have no time during the week, so we try to cram everything in on the weekends, leavin…
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Everything in life is constantly changing, and so are we. Mastering the skill of navigating change will ultimately allow us to live successful lives filled with purpose. However, in getting there, we must remember to be grateful for all we have and love ourselves for who we are. Practicing radical self-love is vital for our emotional wellness, and …
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Why do some people succeed when others fail? That question seems to imply that we can only succeed or fail. When in truth, life is not black or white. Nor is it like a horizontal line that ends in success or failure. There are many different types of success, and every individual has a unique idea of how success should look. Research has shown that…
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One of the biggest lessons I’ve learned in my journey is that even though it’s good to focus on self-development, be mindful of our thoughts and emotions, and do whatever else it takes to grow, something will be missing if we do it alone. With no one else to share a different perspective, challenge us, or give us feedback, all our thoughts and conc…
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The holidays are almost upon us! Many of us find the holiday season exciting and look forward to spending time with family, friends, and loved ones, while others find it stressful and overwhelming and become fraught with anxiety and tension as the holidays approach. So, what can we do this year to make things different? How can we go into the holid…
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Being part of a community that shares our attributes, is built for growth, and is founded on support and trust, is crucial for success. There is tons of research on the critical role community plays in our mental health and the success we achieve in life. However, we must clearly distinguish between just any community, and a community built for gro…
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My intention for this podcast is to offer you, the listener, and everyone who is part of the Changes with Coach K community, a unique perspective. Even though we are all on a journey of our own, we can always learn something or open ourselves up to a different perspective when we hear about something someone else has gone through in their growth pr…
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In today’s podcast, I dive into four really effective ways to boost your courage! Remember, change is hard! It takes time, effort, dedication, and constant commitment. Nelson Mandela explained that “courage is not the absence of fear but the triumph over it, and the brave man is not he who does not feel afraid but he who conquers that fear.” We hav…
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Success comes when we approach each day with intentional actions aligned with what matters most to us. No one else can do these actions or or make these changes for us; our daily choices will determine how much progress we see towards achieving those goals! As we attempt to achieve great things in our lives, we’ll have those mountain top moments th…
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Today, I dive into three reasons why change is so hard. I’m also going to suggest ways to find your way around or through the barriers you may encounter in your process of change. Self-growth requires constant commitment and dedication, and did I mention…it’s hard? Real change starts with your mindset. Your attitudes, beliefs, and perceptions about…
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