Sheri has 13+ years of experience in health and wellness. In this episode, she draws from her extensive background in wellness, her studies, and her life to share with us some of the lessons she's learned on human compassion, love, and stillness. Sheri stepped fully into her own self and spirituality and gives us permission today, as well as many of the tools, to find for ourselves that same level of power and certainty. You can find her at @sheriazhomayoon, or on her own podcast, The...

Katie & Liz talk about the difficulties in confronting trauma, but why we must do the shadow work to learn more about ourselves and truly heal our childhood wounds. We are meant for more than just surviving, and there are so many modalities for holistic healing once we choose to love, care for, and parent ourselves. We discuss generational trauma, and Katie opens up about her own relationship with her family, as well as the spiritual journey she undertook after the passing of her boyfriend.

In this episode, Nicole Lombardo, a Doctor of Physical Therapy (and Liz's HS basketball teammate) gives us tips on listening to your body, using our workouts as “practice” for everyday life, a better desk set up to reduce back pain, and scaling it back. Anyone can do anything if you scale it back, but if you don’t use the muscles at all, you will lose the ability and therefore the option to use those muscles. Movement is so important for your quality of life. Find more@nicole_lombardo_dpt

Liz and Vincenzo talk about traveling having been a wonderful tool to better understand themselves, how that grew them into better professionals, better partners to respective significant others, and an inspiring/comforting energy to be around. Vincenzo is an accomplished hair stylist on LI with mostly female clientele. He has a beautiful perspective on life, and shares today some of how he and his wife @beautybylee are choosing to raise their children, look at their blossoming careers and...

This week, Craig and Liz discuss the story we tell ourselves vs reality, and the limiting beliefs that dictate our lives as a result. How forgiving yourself requires vulnerability and honesty. In order to release the shame, speak those truths out loud, connect with other humans, and choose to commit to yourself fully. After a lifetime of negative self-talk and not keeping promises to yourself, this commitment is hard to keep, but the process is the reward. Celebrate your wins and keep going.

After trauma, finding Kamal Ravikant's book, Love Yourself Like Your Life Depends On It, deciding to seek that love and live more fully. Zero people benefit from any of us wallowing in our own anger, sadness or self-pity. We've begun a 30-day self-love challenge on IG, because of the shift in perspective resulting from practicing the Self Love exercises outlined in the book. Go read it and let me know @lizwithoutapillow how forgiving yourself and committing to actively loving yourself turns...

This week Liz chats with Jessie, @thatssoulastro: -history of astrology -language used in birth chart readings (houses, aspects, elements, zodiac..) -Liz's birth chart reading We learn how better understanding ourselves can EMPOWER the way we engage with the world. The earth is currently moving through a Saturn Return and into the Aquarius. Jessie gives her astrological interpretation of what this all could mean for the collective during the present state of unrest around...

We are not simply an identity that we associate with. If you strip me of what makes me "good" and "worthy" or "similar" then what is left? Who am I then? Lonely hours sitting in anger and shame upon. By feeling, reflecting & authentically sharing, I became able to articulate it. Then acknowledge nobody is perfect, and we’re connected because we are in each others’ worldview. Better understanding and accepting our differences, recognizing our common humanity. Feel the feelings.

Crisis of the week: change = bad. Need for control/wanting 'normal;' led to reflection into self and re-learning old messages. Accept self, then do honest evaluation. Love self more, & reflect on present moment. Adjust direction as needed, step into new self, embody new chosen identity. Resources: AMP #255 How to Own the Day with Kyle Kingsbury;12 Rules for Life by Jordan Peterson, Rules 9 & 10; Atomic Habits by James Clear - Ch. 3. The Insight Timer app meditations - Lucy Valnicek,...

This week Liz reflects on the teachings of Ram Dass as they've impacted her this season of Quarantine and inner conflict. Feel whatever emotion you’re experiencing. Whatever that is, it’s okay. Physical manifestation of heavy emotions on body, relationships, and work. Honesty, unconditional love, the ego, & laughter. How accessing, forgiving & loving all parts of us impact our processing. References: Being Nobody Documentary; AMP ep #265; Here and Now Podcast with Ram Dass on The Be...

Existential crisis of the week: could Covid be an opportunity to examine what we value? Do we have a chance to restructure existing systems? A FORCED slow down. Discover what brings purpose/fulfillment. Ask how do I feel today, & can we set intentions that are aligned (instead of just keeping up with a calendar). Just because this is how it's been, doesn't mean it has to stay. Today's thoughts inspired by Charles Eisenstein's "The...

In this conversation, Natalie and Liz dive into the relationship we all have with food and our bodies. Natalie points out many benefits to trusting that your body and your intuition know better than your brain; we discuss love, self-compassion, gratitude and nonjudgment vs trying to hate yourself into weightloss or feeling comfortable/confident in your own skin. The negative side effects of dieting, and figuring out your WHY. Natalie is a Binge & Diet Recovery Coach - follow her...

Feeling all the things in the past week - the rollercoaster of emotions that has been COVID 19... the pandemic of our lifetime and the many darknesses it can be dredging up for us. Not a "how to stay positive in quarantine" recording... a reminder to tell your truth, to connect with whoever you can. To feel what you're feeling and maybe even do some of that inner-work you've been avoiding.

Liz & Kathrine @passionforplants discuss leaning into a more plant based diet and how our contributions matter. Open your mind! Consider ways you could possibly make a positive impact. Explanation of HDL & LDL cholesterol/risks via the way we eat. Description of Blue Zone and where/how people live comfortably to old age. Must Listen To's: The School of Greatness Podcast with Dr mark hyman - Build Your Health to Build Your Wealth & MindBodyGreen Podcast - Ep 121 How to Heal...

Amy and Liz talk about taking volunteer jobs while traveling, making friends with people who lift you up and make you feel comfortable, and how facing your feelings and your discomfort forces you to get confident in who you are and what you're about. Letting go of needing to look good to please others or to fit the norm, and embracing that your path might look different than those around you, and that's okay. How connecting with others will help you remember that you're not alone....

Being present where you are. Working on it by actively connecting with the moment, with yourself and with those around you -- not living in the past or wishing for a better future, but working towards the better future, the 10k hours to mastery (referenced in Ep 40 and similar to theme of Ep 35: Start Small).

Josh and Liz talk about the guilt that keeps us holding on to old endeavors longer than we truly want or need to hold on. How opening up about mental health and hardship became freeing, and how it gets easier the more you do it. Being a positive influence on others (even when you're not sure why anyone would listen to you in the first place). Josh's dad is the chapter leader of Team Red, White & Blue for Vet activities in Pittsburgh - find more info at teamrwb.org or DM @josh_buzzard

This week we’re taking a deep dive into the book Hyperfocus by Chris Bailey. Bailey gives us - and Liz summarizes - simple & actionable steps to improve our ability to focus longer and more efficiently, increasing our productivity significantly, and thus improving our fulfillment in life. Since implementing many of these tools in my own hyperfocus sessions, I'm getting done twice the work in half the time, and enjoying my down time more. Go buy the audiobook, and gather some starter tips...

HOW to bring out your best self, and WHY it would benefit us to do so. Liz shares 4 things she's learned work for her, & examples to help you figure out your own “must-do’s” Why doing things JUST for you, specifically for the sake of feeling GOOD inside for a few brief moments (most days), has the power to revitalize your life.. Both the everyday mundane and your wildest, mf’in accomplishable dreams. Figure out YOUR recipe for functioning. Follow it mostly, and give yourself grace &...

Liz shares tips on how to see people through a more neutral lens by imagining them being loved instead of as just a stranger. We talk about "phone dumps," communicating freely and truthfully, and how effective communication and supports breeds communication and support. Why we should show more love to one another, and how to do so from a place of compassion and love -- how it naturally leads to a reciprocation of the love we feel in return from friends and loved ones.

Dee and Liz talk about natural progression of internal seasons; when we get what we’re supposed to from a winter/darkness, we CHOOSE to come out of it. How speaking authentically and being true to yourself is your therapy, how connecting with others can spark inspiration inside you, and how the way you act towards others is a reflection of your soul. We all have a voice that matters, and we all have to fight through fears and obstacles to show that vulnerable side of us, but how worth it it is.

Self-love. In order to be truly, authentically happy, accept that you are imperfect. We all are. To love yourself and have real, genuine confidence, you've gotta believe you are worth taking care of... tell the truth enough to know you struggle, and are imperfect, and that's still totally fine. Check out ANY highlights on @lizwithoutapillow. Definitely go listen to Audrey Marcus Podcast #508 with Kamal Ravikant. Love yourself. Love others. Forgive yourself. Forgive others. Forget. Learn. Forget.

After an unannounced & necessary break from social, we're ready to start with big, vulnerable recognition of fears… by just getting on the court and facing it (see Episode 5). This is about short term plans and long term dreams; whatever you want to do or be, in whatever duration you’d like, it’s totally possible through consistency, grace, and fearlessness. Monthly Challenges noted from @danikabrysha’s #virtualbrunchseries - self-care checklist referenced in ep 26: Transformations and ep...

Liz [opens up about darkness in this season and its effects] & Daniela, a Colombian mystic and energy healer recording from Sweden discuss that our emotional experience is our teacher. Intuition is not a feeling, but a knowing. It's a muscle, and the more we exercise it, the stronger it becomes. Accessing higher wisdom thru playfulness/curiosity rather than pressure/expectation. Meaning of femininity & spirituality - changing conversation to be more approachable for all....

Josh and Liz discuss being introspective and the responsibility that comes with self-awareness. We can LEARN to operate in a different way, but it’s on us to search for that knowledge. Josh summarizes use of the “wellness toolbox” to individualize our healing and growth during times of difficulty. Making amends and what that entails. How time to reflect is imperative for the journey and self-reflection. Liz & Josh connect over trauma, taking responsibility, guilt, and gratitude....