The Deliberate Exchange

Are you standing at the edge of something new but feeling stuck in fear, doubt, or uncertainty? In this episode, we explore how to trust the pull toward expansion—in your business, relationships, or personal growth—and how to recognize and move through the resistance that's keeping you small.

I share personal stories and real-life client experiences to help you:

• Identify how resistance shows up in your life
• Understand why fea...

If you’re constantly doing, giving, and grinding—but still feeling disconnected, overwhelmed, and worn out—this episode is for you.

I talk about what you’re really avoiding: stillness. The kind of stillness that makes you meet yourself honestly and hold space for what you've been too busy to feel.

Here’s what you’ll walk away with:

 – Why avoiding quiet keeps you stuck in overdrive, and how learning to slow down helps you get cle...

Change isn’t just about deciding—it’s a process. If you’ve ever felt stuck, overwhelmed, or like you keep repeating the same patterns, it’s not because you lack willpower. It’s because real transformation happens in stages.

In this episode, I’m breaking down the 6 Stages of Change—from denial to action to maintaining momentum. You’ll learn:
✅ Why you’re not actually failing when you "fall off track"
✅ The hidden ...

What happens when you leave corporate banking to open a heart-centered yoga studio during a pandemic? 

Kristina, founder of The Lotus Loft, shares her incredible story of transformation, surrender, and trusting intuition. We dive into moon cycles, manifesting, essential oils, crystals, and how to build a spiritual practice that fits your life. 

Plus, powerful advice for anyone stuck in the 9-5 grind, struggling with control, or looki...

In this episode I talk about when I got fired... and dive into the emotional rollercoaster of losing something significant in your life—whether it's a job, a relationship, or anything that shakes your sense of security.  I share how I really felt, what it almost drove me to do, the honest emotions I went through and the steps I took to turn it all around. 

If you're feeling lost, stuck, or uncertain after a major life even...

The words we use and the events we experience shape our identity—but only if we let them. 

In this episode, we uncover the hidden power of words. For me the words sober, divorced, fired  carried so much weight.  I break down the hidden power and why they often carry unnecessary shame. 

Learn how to rewrite your narrative, break free from limiting beliefs, and redefine your past experiences in a way that empowers you. 

If you’ve ever f...

We don’t talk about this enough—especially as women. Anger is often seen as something to suppress, avoid, or be ashamed of. But what if anger isn’t the enemy? What if it’s actually energy—a force that, when harnessed, can lead to clarity, strength, and evolution?

In this episode, I talk about the truth about anger:
✔️ Why suppressing anger leads to burnout, resentment, and self-sabotage
✔️ How to shift from reaction to empow...

Feeling stuck in stress, overwhelm, or the same frustrating cycles—whether in your career, relationships, or self-growth? In this episode I'm letting you in on the hidden patterns that kept me stuck, what it took to get out of it, and how you can do the same.  

You'll walk away with:
✅ A deeper understanding of how stress shapes your thoughts, decisions, and relationships.
✅ The truth about why surface-level fixes ...

You’ve probably heard of the Let Them Theory—it’s all over social media. If someone doesn’t choose you, let them. If they don’t respect your boundaries, let them. If they don’t prioritize you, let them.

Sounds simple, right? But when it’s actually happening in real life, it’s hard. That tightness in your chest, the urge to convince, to fix, to hold on—it’s real. So why is it so difficult to embody this theory, and more importantly, ...

What does it really take to build a life filled with love, purpose, and success? In this episode, I sit down with one of the most interesting men I know—full-time musician, one-man band, and modern-day troubadour, Kevin Foster… who also happens to be my partner.

We explore the mindset, serendipity, and personal growth required to attract the right opportunities—whether in love, business, or life.

• How Kevin made the leap into beco...

Maybe grab your tissues before listening. 

What if the hardest moments of your life were actually guiding you toward your greatest transformation? In this episode, I share how facing loss forced me to see life differently—and how it ultimately became the catalyst for deep personal growth. If you’ve ever felt stuck, lost, or like you’re being called to something bigger, this is for you.

 Let’s talk about grief, growth, and the unexpec...

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In this Episode:
Ever walked into a room and felt like you didn’t belong? Or worse—avoided going in altogether? Years ago, I stood outside a networking event, paralyzed ...

Try my weekly blog for actionable advice on mindset shifts, breathwork, stress/confidence and personal growth and get my Stress Reset: 5-Minute Daily Practices to Shift from Overwhelmed to Empowered CLICK HERE!

You Can Change Your Life in 6 Months – Here’s How

If you were like me, feeling like you are spinning in the same spot trying to make a change in your life, here is how you can do it in 6 months or less. You can becom...

Life is full of challenges—stress, setbacks, and tough days are inevitable. But resilience is the key to moving forward. I talk about what resilience really means, why the concept often feels exhausting, and how to approach it in a way that supports your well-being.

You’ll learn:
✨ How to recognize early signs of stress and triggers in your life.
✨ Why resilience is more than just “toughing it out.”
✨ Simple daily practi...

I’m sharing powerful lessons I learned as a woman working in construction—lessons that go beyond the job site and can transform how you show up in life. From earning respect and building confidence to navigating tricky dynamics, these insights apply no matter your industry or goals.

Here’s what you’ll learn:
✅ Why kindness is a secret superpower for gaining respect
✅ How admitting you don’t know everything can actually build...

If You Can Spare 6 Minutes, These Lessons Will Transform How You Live Your Life

Are you tired of feeling like life is running you instead of the other way around? In this episode, I’m sharing five life-changing lessons that helped me go from overwhelmed and disconnected to balanced, intentional, and thriving.

Here’s what you’ll learn:
1️⃣ Why slowing down might be the secret to speeding up your success.
2️⃣ How aligning with ...

We all have a core need to be seen, heard, understood, but when we rely on this to come solely from external sources, it will end up in heartache. 

Im sharing my experience with this, the concept of reciprocity, and how to start breaking free of needing this external validation.

Leave you

Links from the episode:
- Episode #04 - 'The Misnomer Of Perfection' Listen Here 
- Find out more ...

Why is it so easy to grab another coffee or glass of wine, but so hard to drink water or move your body? In this episode, I dive into why even the most basic self-care practices can feel challenging and how to overcome the guilt, resistance, and false beliefs holding you back.

From redefining self-care beyond surface-level indulgences to creating sustainable habits that align with your values and identity, I share personal stories, ...

No one sets out to have a drinking problem, yet for many, alcohol quietly becomes an unwanted companion. In this episode, we dive into my personal journey of quitting drinking, revealing how this one decision became the catalyst for profound transformation.

We go over the subtle ways alcohol seeps into our routines, the societal pressures that normalize overindulgence, and the stigmas surrounding sobriety. I open up about the shame,...