The Deliberate Exchange - Navigating Stress, Sobriety & Self-Trust — One Deliberate Step at a Time

This short, powerful episode is your 5-minute reset. Whether you're driving, walking, getting ready—or feeling stuck—this is your invitation to take the wheel.

These five statements aren’t fluff. They’re tools.
 Tools to shift your perspective.
 To come back to yourself.
 To train your brain to believe new things on purpose.

This is neuroplasticity in action—your brain’s ability to rewire itself, one thought at a tim...

If you’ve been wondering why you can’t stop snapping, crying, numbing out, or spiraling into shame — this episode is for you.

Because it’s not that you’re lazy or broken or too emotional.
 You’re stuck in a chronic stress response. Your body is doing exactly what it was trained to do: survive.

In this episode I break down what chronic stress really looks like (hint: it’s not just about being “busy”), how your brain rewires around...

Feeling constantly overwhelmed, stuck, or like you're living someone else's life? In this episode, I reveal the 10 things I let go of to reclaim my energy, confidence, and inner peace—without the hustle or burnout. 

You’ll learn why people-pleasing is draining your nervous system, how perfectionism and self-doubt are keeping you in a stress loop, and what it really takes to feel grounded and aligned in your daily life. 

Thi...

If you're eating clean, meditating, going to yoga, reading all the self-development books—and still feeling stuck, anxious, or disconnected—this episode is for you.

This is an honest conversation, where I explore the hidden reason your healing and wellness journeys might not be working the way you hoped: alcohol.

You'll walk away understanding why alcohol sabotages your nervous system's ability to r...

I didn’t wake up one day and just “know” I had a drinking problem.
For a long time, my habits looked totally normal—because they matched everyone else’s. But under the surface, I was quietly unraveling.

Anxiety. Blackouts. Depression that hit like a freight train the day after.
I started googling “Am I an alcoholic?”
I made weekly promises that this time would be different.
I kept waiting for someone or something t...

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...

🪧Sign Up for my weekly blog for actionable advice on mindset shifts, breathwork, stress/confidence and personal growth AND get my Stress Reset Guide: 5-Minute Daily Practices to Shift from Overwhelmed to Empowered - Click Here http://eepurl.com/h8Vl9X

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...