September 5, 2025 • 24 mins
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Feeling stuck and ready to reset your life? You’re not alone. In this comeback episode of Self Love & Sweat THE PODCAST, Lunden shares 6 powerful tools to help you get back on track and step confidently into your next chapter.
These are the practices she leans on whenever it’s time to recalibrate, from leaning into community and being honest about where you’re really at, to movement, journaling, and even the power of rest.
If you’ve been waiting for a sign to get back on track… this is it.
You’ll learn how to:
- Use community and emotional check-ins to stop feeling alone
- Reset your mind with meditation and prayer
- Move your body to release stuck energy
- Fuel your system with proper supplementation
- Gain clarity through journaling and self-expression
- Recharge through nature and rest
Remember: You don’t have to overhaul everything overnight. These tools are here to guide you one step at a time into the next version of you.
Timestamps to help you navigate this episode
0:00 Intro
2:45 When Life Pulls the Rug Out From Under You
7:22 Turning Heartbreak Into a Fresh Start
9:38 Why You Don’t Have to Reset Alone
11:28 Healing Through Journaling and Nature
13:16 Strengthening Your Body and Core Values
14:32 Fueling Your Body for Energy and Balance
15:59 Sponsor: Snap Supplements 25% OFF using code LUNDEN25
16:00 The Power of Super Greens + Collagen
17:57 Finding Clarity Through Expression
22:30 The Role of Community and Gratitude in Healing
FREE Self Love & Sweat Monthly Life Coaching Calendar: http://lifelikelunden.com/calendar
2 FREE HIGH INTENSITY RESISTANCE TRAINING WORKOUTS: https://lifelikelunden.activehosted.com/f/169
One-On-One Life Coaching & NLP with Lunden:
http://lifelikelunden.com/vip
Connect with Lunden:
IG: @lifelikelunden
YouTube: https://youtube.com/lundensouza
LinkedIN: https://www.linkedin.com/in/lundensouza/
Twitter: @lifelikelunden
Use code LUNDEN25 for a discount on Snap Supplements: https://snapsupplements.com/lunden25
Podcast Sound Design Intro & Outro: https://hitspotaudio.com/
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Lunden Souza (00:00):
Welcome to Self Love and Sweat the podcast, the
place where you'll get inspiredto live your life
unapologetically, embrace yourperfect imperfections and do
what sets your soul on fire.
I'm your host, Lunden Souza.
Happy today and welcome back tothe podcast.
(00:26):
It's been a bit.
Thank you for your patience.
I've been receiving so manymessages of like when are you
going to post another episode?
We took a little bit of a break, not really on purpose, there
was just a lot going on in mylife and I'm excited to be back.
I'm feeling good.
This morning I took aneverything shower to be back.
I'm feeling good.
This morning I took aneverything shower.
Ladies that are listening, youknow what an everything shower
(00:49):
is.
You just wash your hair, shaveyour legs, all the things.
I'm feeling very refreshed thismorning, to say the least, but
I'm super grateful to be back.
I was preparing to record thisepisode and just feeling so
grateful for the last five yearsof doing this podcast.
It's wild.
(01:10):
The last episode we did was backin April and it just felt like
we took a two-month pause.
But then I was like April, may,june, july, august.
It's been almost five monthssince I've uploaded an episode
and we're back.
We're back every single Fridayin an episode and we're back.
We're back every single Friday.
I've recorded a ton of greatepisodes, amazing interviews I'm
(01:30):
excited to share with you guys.
But, yeah, we're back and Ithink, when I reflect, over the
last five months, it's just beenall the things.
And a part of me felt like, ohmy gosh, this is a lot.
This feels like all the things.
And then another part of mefelt like quit your crying, quit
complaining.
Lunden Maybe that's the baseballcoach dad I had of just like
(01:52):
suck it up.
And so I just kind of had to,yeah, reflect back and think, no
matter what we've been through,if it's hard for us, it's hard
right, and maybe you've heard mesay this before, but I just I
don't like the whole enchiladasyndrome.
I don't.
I call it that where people aregoing through something and
then they just share it all onsocial media, share it all on
(02:16):
whatever platform they have.
I always feel like it's my roleto live my life Life Like
Lunden that's been the name ofmy brand since I was 17.
And then learn from it, growand share those learnings.
And so today I want to talkabout resetting.
Right.
If you need a reset, these aresix tools for your next chapter.
(02:40):
But I want to share a little bitabout what's been going on in
my life and I hear people saythings like things don't happen
to you, they happen for you, orlike everything happens for a
reason.
Okay, yes.
And I heard somebody say onceand it just really stuck with me
(03:02):
like things happen and wehappen back, we get to choose
how to happen back.
So just to backtrack a littlebit, I was in a role in a
director position at a previouscompany and I gave them a really
big notice.
I was like, okay, when I tookthe position.
(03:23):
I was like, okay, one to twoyears max.
And after about a year I was alittle bit burnt out.
So I was like, okay, a year anda half.
So I gave them a six-monthnotice.
And then one day well, it wasJune 4th, it was a Wednesday I
remember I get an email tellingme that I'm no longer with the
company and that we're done.
(03:44):
And that was devastatingbecause the role that I was in,
I just had a big team, a lot offamilies we were working with,
and that just felt like a suckerpunch to the gut right.
And so through conversationswith my friends.
Some of them were like Lunden,you didn't play the work
politics, you showed your cardstoo soon.
(04:05):
Whatever, I just felt like itwas in my integrity to give a
big notice because I knew it wasgoing to take a while to find
somebody and train them, and allthe things that happened right
after.
It was the Wednesday afterVoice of Impact If you guys have
been to Voice of Impact, mytwo-day seminar to help you
(04:25):
amplify your influence and getreally good at public speaking
and using your voice.
It was the Wednesday after thatand Aubrey was still here, my
co-trainer, so thank the Lordthat Aubrey was there.
I come home from the officejust in tears, just so sad, and
then what are you going to do?
So I was like, okay, I'm goingto take the next 30 days to just
(04:49):
hike and just relax and justcome down.
I went to go visit my familyfor a little bit and it just so
happened that Aubrey was backagain visiting about a month
later and we went for a and weclimbed to the top of the
mountain and I tell Aubrey I'mlike, okay, I got to throw some
(05:10):
shit off the edge of themountain and she thought I was
going to start throwing rocks.
So she looks over at the edgeand she's like, okay, I think
the coast is clear.
And I'm like no, energetically.
So I'm like there's nobody atthe top.
Even if there was, I don't care.
I was like just raw, just throwlike, with metaphorically
throwing things off the edge ofthe mountain.
I was like I'm sick of feelingthis way, I'm sick of feeling
(05:32):
angry, I'm sick of feelingresentful, I'm sick of feeling
frustrated.
I just, you know, I'm done LikeI'm ready for this to be done
right, just like a mountaintopprayer I dropped to my knees.
I'm like God, I'm ready forthis to be done.
So we have that moment, a nice,beautiful hike, and then we go
down the mountain and I get atext from Kevin, this guy that I
(05:53):
met at a Dr Joe Dispenzaretreat.
We'd stayed in touch.
He's the guy who me, him and myfriend Haley we created Dinner
on Purpose Come as Strangers,leave as Friends which is like
these dinner events that we hosthere in Utah so that we can
meet new friends and connectwith people.
And so he messages me and sendsme a picture of this beautiful
(06:15):
lake where him and his wife andfamily were there, for I think
it was 4th of July weekend,probably, yeah, because it was
June 4th.
So it was around like 4th ofJuly weekend the following month
.
And he was just like, oh, I wasdoing my meditation and I was
sending you love.
I hope everything's going well.
So I was like, oh, kevin, so Icall him, I tell him what
(06:36):
happened and he's like Lunden,we'll create a position for you
at my company.
You can start next week.
And I was like, oh my gosh.
So Aubrey was there when I gotlet go.
Aubrey was there when I pickedup this new role and, granted,
I've been coaching and doing thepodcast and all the things, but
I just I didn't realize howmuch I loved being a part of a
(06:56):
team and working with people andputting myself outside of a
Zoom screen.
So I was really craving anotherposition, a new position of
leadership, and it's wild what'shappened Like over the last
eight weeks being in thisposition.
We've made quantum leaps andbounds in his company.
(07:19):
It's wild.
So now I'm in part of hisexecutive team and we are
crushing it.
It's the Heirloom RestaurantGroup for those of you that live
in Utah, and we have so manyrestaurants in Utah that, yeah,
now I get to.
I've never worked a restauranta day in my life, which is wild.
Well, I guess I have becauseI've bussed a few tables at
(07:42):
Station 22.
But I, yeah, I just feel sograteful because I feel like
every single thing that I'vedone in my career has led me to
this position.
Right, it's a position ofleadership, it's a position of
optimizing systems, it's aposition where I do get to be in
front of the camera for some ofthe content that we're creating
for the brands and I'messentially overseeing that.
(08:07):
Everything operationally,marketing-wise, just the
collaboration across all thedifferent teams, the
communication across all thedifferent teams, the training
across all the different teams,is a little bit more cohesive.
So I just am obsessed with it,right.
So when I think about thatLunden on June 4th, that was
(08:29):
heartbroken, that just felt likeshe got sucker punched in the
gut and I'm sure anybodylistening can think of a moment
like that, where you just feellike the rug gets pulled out
from under you and you're likewhat the fuck?
What happened?
And then, looking at where I'mat now, it's just so cool to see
(08:49):
our ability to change andtransform and nothing is
permanent, right.
And I talk every day to my bestfriend, kara, and she lost her
husband a couple of years agoand she's just like Lunden.
Like every feeling passes, andI know this right, but when
we're going through hard times,it's sometimes hard to remember
that.
And so here are six tools foryour next chapter.
(09:12):
If you need to reset, like I did, if you are going through
something now, if you knowsomebody who's going through
something now, if you've beenthrough something and maybe
you're thinking, oh yeah, thatwas a lot.
What are the tools that helpedme really reset and get back on
track?
Maybe this resonates with you.
And especially if there'ssomebody that you know is going
(09:33):
through a tough time now, Ithink this is a really good
episode to send them.
The first one is use communityfor that emotional check-in, so
that you don't feel alone.
There's certain things that youhave to deal with alone.
Nobody can reset for me, nobodycould take the pain away for me
.
No matter what, I can't saylike, okay, I'm going through a
(09:54):
hard time, can you deal with itfor me?
That's not going to happen.
So using community is sopowerful, and I was on a call
with Kevin Suber, who's been onthe podcast before one of a
close friend of mine and he's aleadership coach and I spoke at
one of his events in August lastmonth, or, yeah, end of July,
(10:17):
early August and we were on acall and I talked about how,
when I go hiking, before I go upthe mountain, I share my
location with a friend.
Right, I'm like this is whereI'm at.
And when we were talking, I waslike, yeah, it's super
important with your emotionaland spiritual location too,
(10:39):
right, to share with friends.
Hey, this is where I'm at, I'mnot in a good place, I'm cool,
but I'm struggling or whateverit might be right.
I think I grew up thinking, youknow, thinking that everything
had to be perfect and you can'ttell anybody, like, what's
really going on.
And I just feel like that'simportant, right.
So, number one, using community, sending your spiritual
(11:00):
location, sending your emotionallocation to people, right, just
like we share our physicallocation when we're on our way
to go visit someone or seesomeone, or when we're hiking on
a mountain and we want to makesure somebody's tracking us,
it's like share it with somebody.
Share it with somebody, it'ssuper important so that you
don't feel alone, and being ableto have people that I trust,
(11:23):
that are in my corner that Icould share that location with
was really powerful.
Number two meditation and prayerto reset your mind.
There's nothing like it.
Right, like I said, I climbedat the top of that mountain and
roared a prayer of like I amdone with this shit.
I do not want to feel resentful, right?
(11:43):
And then meditation everysingle day.
Right, I know that might feel alot for some people, but even
two or three minutes, right, andworking your way up to 30
minutes to an hour, I can'timagine a single day going by
without meditation and prayer.
Like I just can't, right, it'sso critical to you.
Know, I'm doing a 30-daychallenge right now with my boss
(12:05):
and Haley, who's our directorof marketing, and it's a
challenge that we found from DrJoe Dispenza, who you guys have
heard me talk about before.
But it's every day for 30 days.
Write down every single thoughtand feeling that's preventing
you from being the person thatyou want to be.
What thoughts will you nolonger think?
What feelings will you nolonger demonstrate?
(12:27):
We can't say I need to waittill I get the job, I need to
wait till this person loves me,I need to wait till this sorts
itself out, and then I will feelthat's backwards, that's ass
backwards.
We have to generate thethoughts and the feeling ahead
of the experience if we want tosee that in our life with our
eyes opened, and so resettingour mind with meditation and
(12:49):
prayer is so powerful.
I just shared one on Instagram.
I have one of those groups it'scalled Rise and Shine with
Lunden and I shared a freemeditation from Dr Joe on
YouTube.
It's called Go Love 20.
If you go on YouTube, g-o-l-o-v20, go Love 20.
And it's a 15-minute meditationall about spreading love to
(13:10):
somebody, right?
And it's just so powerful.
So I highly recommend that.
Number three move your bodyright.
You guys have heard me say it'snot about the workouts, it's
the work-ins.
But the workouts help thework-ins, right?
We need both, and I was infitness for over a decade
thinking that you just had toexercise and work out and run
(13:31):
faster and hit a PR and then youcould feel good.
But exercising is so powerfulto move that energy.
If we don't move that energy,it gets stuck and that turns
into disease, it turns into painwithin our physical body.
And being able to just exercisewith intention right,
strengthening my corerepresented being stronger in my
(13:55):
core values, being able to liftheavier or sweat more or just
move and get stronger,represented, getting stronger
and more resilient in differentareas of my life.
And there were moments where Iwould wake up in the morning and
my heart would be pounding andI would feel nervous and I would
feel overwhelmed and I wouldjust wake up, get my workout in,
(14:20):
get my prayer and meditation,and it was if that feeling just
let itself go.
But we have to choose to dothat right.
Nobody could work out for me,Nobody could do the meditation
for me.
I had to do that.
And number four fuel your system.
I'm reading from my notes hereFuel your system with proper
supplementation, right?
So?
Taking my Snap Supplements,greens that I talk about all the
(14:43):
time, taking a lot of powerfulsupplements like L-tyrosine,
5-htp, rhodiola rosea for brainhealth, all my Quicksilver
scientific supplements, myadaptogenic blend, the one, the
methyl vitamin B12 spray, allthese things I'll be talking
(15:05):
more and more about becausesupplementation is so powerful.
All these things I'll betalking more and more about
because supplementation is sopowerful.
Yes, healthy food and nutritioncritical, but I truly believe
that it's pretty impossible forus to give our bodies everything
that we need just throughnutrition, especially if you
have a full schedule like mine,and so being able to supplement
with all of my favorites hasbeen.
(15:25):
I just notice a completedifference when I'm regular with
my supplements.
It doesn't change, you justtake it once in one day and
you're good.
It's really about continuing tonourish our bodies with proper
supplementation, because I feltlike my brain was playing tricks
on me.
I would get anxious and allthese thoughts and I'm
meditating.
And then, when I startedmeditating on top of nourishing
(15:47):
my body with better foods andproper supplementation game
changer.
I do this every month.
I get the hydrate IV therapyevery month so that I can just,
yeah, jam-pack my body withnutrient.
Hey, really quick.
I want to interrupt the podcastfor just a minute to tell you
about one of my favoritesupplements for hair, skin,
(16:07):
nails, digestive and gut health,and that is Snap Supplements
Super Greens with Collagen.
Now, if you're following me onsocial media, you've probably
seen me post about this a bunchbecause, honestly, this product
tastes amazing and it'sjam-packed with nutrients, like
I said, to support healthy hair,skin and nails.
It helps support detoxification, a healthy immune system and
(16:30):
there's even probiotics in therefor a healthy gut.
It's non-GMO, no sugar added,soy-free, grass-fed collagen,
and every scoop is going to giveyou seven grams of protein, and
this is why I love it, becauseit's not like a protein shake,
it's just a scoop of powder.
It tastes amazing.
I put it in water or, if I wantmore hydration, I'll put it in
coconut water and mix it up, andit's like having a nice
(16:53):
refreshing beverage that'spacked with a bunch of super
greens and protein.
So what I'm super excited aboutis that for listening to the
podcast, you'll get thisdiscount here.
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(17:13):
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You can shop on snapsupplements.
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(17:36):
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Now let's get back to the show.
(17:56):
A number five gain claritythrough journaling and
self-expression.
Journaling is so powerful.
In fact a close friend of mine,we're also super close We've
been meditating together foryears.
We did for a couple years andwe kind of took a break.
And now we're back at it and wehave this shared journal that
we journal in every day.
It's a Google Doc, and so meand my friend Josh we journal
(18:23):
and we share it with each otherand we leave comments on each
other's journal entries, whichis really cool.
I just think journaling andjust writing is powerful.
I went to a full moon ceremonywith this girl, kirsten.
She's been on the podcast too.
I love her.
I met her in the teepee here inUtah doing a sound bath
(18:43):
ceremony.
Come to find out she's mycousin by marriage.
Right, utah is just the giftthat keeps on giving.
But we went to a full moonceremony earlier this year when
my friend Maritza was visiting,and so me and Maritza and my
neighbor Bryson, we went over tothe full moon ceremony and we
actually wrote ourselves aletter and then she mailed it to
(19:05):
us six months later and it wasso cool to see the letter that
we wrote to ourselves in sixmonths, right.
So I think it's so cool tojournal and to express ourselves
on paper and then it's sobeautiful to go back, right.
Sometimes I go back to journalentries and I'm like, oh my gosh
, I don't ever remember feelingthat Like.
That version is so distant.
Or sometimes it just reminds meof certain ways that I've felt
(19:28):
and things that I've overcome,which I feel like is super
powerful.
And then the last one isrecharge through nature and rest
.
Nature is so powerful,grounding is so powerful.
Getting your feet on the grass,on the rocks, on the concrete,
on the asphalt, on the woodchips, on the sand, whatever.
(19:50):
It is so important to get outin nature.
Forest bathing is, I believe.
Forest bathing is, I believe,what it's called in the research
, where you're just in nature,going for a hike, getting
outside, disconnecting from ourelectronics and resting and
recovering.
(20:15):
I was talking with a friend.
I went for a walk with a friendearlier this week and I was
like, yeah, I used to wake up atlike 5 am, 4.30, 5 am.
I thought I had to to just getthe ball rolling.
But lately I've been sleepingat 7.30 or waking up at 7.30 or
8 am and I'm like, who is this?
And sleeping sometimes 9, 10,11 hours because my body needed
it and I know that maybe noteverybody especially if you're
(20:37):
like a busy mom or whatevermight not have time to get 8, 9,
10, 11 hours of sleep, but weall have to take time to
recharge or we're going to burnout period.
So whatever you have to do torest and get outside and get in
nature and just let your bodyjust land, do that.
(20:59):
I posted yesterday a littleAugust recap carousel post, and
there's one where I'm just likeface planted in the grass, me
and my friend Haley.
We went to do a walkingmeditation after work in this
grassy field that we love and itwas just such a long day and we
had been talking a bunch and ina bunch of meetings.
We walked out to the field andI literally just like face
(21:20):
planted on the ground.
So Life Like Lunden onInstagram.
Go to that post and you canscroll through.
You'll see me face planted inthe grass.
I was like I need nothing morethan to just be like on the
ground, in the dirt, on thegrass, and it was so grounding
and just felt so amazing.
And you don't have to do all ofthese overnight right.
(21:41):
These tools are here to guideyou one step at a time I just
feel like these are the onesthat help me the most.
And I don't know everything,but I do know what it's like to
need a reset.
I do know what it's like to besomeone that wants to get out of
your comfort zone and go afteryour dreams and not stop and not
(22:01):
let anything hold you back.
I know what it's like to wantto change and evolve and become
and grow.
I really feel like these sixtools are so powerful for
anybody's next chapter, for yournext chapter, for my next
chapter.
Number one community.
Number two meditation andprayer.
Number three exercise move yourbody.
(22:23):
Number four fuel your systemproper supplements.
Number five gain clarity withjournaling.
And number six get outside andmake sure you're connecting with
nature and getting enough rest.
I appreciate you guys so much.
I'm so grateful that I get tojust set up in my living room
and plug in a microphone andjust speak from my heart, and
(22:43):
I'm so excited for you guys tohear all the guests that we're
having in August.
Some incredible humans.
You guys like best sellingauthors, the writers of the
Hunchback of Notre Dame and theLion King, just like the coolest
people ever.
Danielle Massey's back fromShadow Work, a book that
(23:04):
completely changed my life, awoman that completely changed my
life.
We're over 200 episodes.
This one's I don't know like210, 211.
I can't remember, but I justfeel like that is such a gift to
be able to just speak and sharemy voice, share my truth and
have people out there that areactually listening.
(23:24):
So if this episode resonatedwith you, I would love for you
to share this with a friend.
I would love for you to pressshare this episode.
I don't care where you'relistening to it on, but send a
text message, send a WhatsAppmessage, send a Facebook message
, call a friend and just be likehey, you got to listen to this
(23:45):
Right.
I have ambitious goals to growthis show even more this year
and, um, I just yeah, I'm sograteful.
So thank you for you, thank youfor listening, and we'll see
you at the next episode.
Thank you so much for listeningto this episode of Self Love
and Sweat, the Podcast.
If you enjoyed this episode orwere inspired by it or something
(24:06):
resonated with you, do me afavor and share this episode
with a friend, someone that youthink might enjoy this episode
as well.
That's the ultimate complimentand the best way to make this
podcast ripple out into theworld of others and also you can
leave us a review up to fivestars wherever you're listening
(24:29):
to the podcast.
Thank you so much for listeningand we'll see you at the next
episode.
I appreciate you.
Welcome to Self Love and Sweat the podcast, the
place where you'll get inspiredto live your life
unapologetically, embrace yourperfect imperfections and do
what sets your soul on fire.
I'm your host, Lunden Souza.
Happy today and welcome back tothe podcast.
(00:26):
It's been a bit.
Thank you for your patience.
I've been receiving so manymessages of like when are you
going to post another episode?
We took a little bit of a break, not really on purpose, there
was just a lot going on in mylife and I'm excited to be back.
I'm feeling good.
This morning I took aneverything shower to be back.
I'm feeling good.
This morning I took aneverything shower.
Ladies that are listening, youknow what an everything shower
(00:49):
is.
You just wash your hair, shaveyour legs, all the things.
I'm feeling very refreshed thismorning, to say the least, but
I'm super grateful to be back.
I was preparing to record thisepisode and just feeling so
grateful for the last five yearsof doing this podcast.
It's wild.
(01:10):
The last episode we did was backin April and it just felt like
we took a two-month pause.
But then I was like April, may,june, july, august.
It's been almost five monthssince I've uploaded an episode
and we're back.
We're back every single Fridayin an episode and we're back.
We're back every single Friday.
I've recorded a ton of greatepisodes, amazing interviews I'm
(01:30):
excited to share with you guys.
But, yeah, we're back and Ithink, when I reflect, over the
last five months, it's just beenall the things.
And a part of me felt like, ohmy gosh, this is a lot.
This feels like all the things.
And then another part of mefelt like quit your crying, quit
complaining.
Lunden Maybe that's the baseballcoach dad I had of just like
(01:52):
suck it up.
And so I just kind of had to,yeah, reflect back and think, no
matter what we've been through,if it's hard for us, it's hard
right, and maybe you've heard mesay this before, but I just I
don't like the whole enchiladasyndrome.
I don't.
I call it that where people aregoing through something and
then they just share it all onsocial media, share it all on
(02:16):
whatever platform they have.
I always feel like it's my roleto live my life Life Like
Lunden that's been the name ofmy brand since I was 17.
And then learn from it, growand share those learnings.
And so today I want to talkabout resetting.
Right.
If you need a reset, these aresix tools for your next chapter.
(02:40):
But I want to share a little bitabout what's been going on in
my life and I hear people saythings like things don't happen
to you, they happen for you, orlike everything happens for a
reason.
Okay, yes.
And I heard somebody say onceand it just really stuck with me
(03:02):
like things happen and wehappen back, we get to choose
how to happen back.
So just to backtrack a littlebit, I was in a role in a
director position at a previouscompany and I gave them a really
big notice.
I was like, okay, when I tookthe position.
(03:23):
I was like, okay, one to twoyears max.
And after about a year I was alittle bit burnt out.
So I was like, okay, a year anda half.
So I gave them a six-monthnotice.
And then one day well, it wasJune 4th, it was a Wednesday I
remember I get an email tellingme that I'm no longer with the
company and that we're done.
(03:44):
And that was devastatingbecause the role that I was in,
I just had a big team, a lot offamilies we were working with,
and that just felt like a suckerpunch to the gut right.
And so through conversationswith my friends.
Some of them were like Lunden,you didn't play the work
politics, you showed your cardstoo soon.
(04:05):
Whatever, I just felt like itwas in my integrity to give a
big notice because I knew it wasgoing to take a while to find
somebody and train them, and allthe things that happened right
after.
It was the Wednesday afterVoice of Impact If you guys have
been to Voice of Impact, mytwo-day seminar to help you
(04:25):
amplify your influence and getreally good at public speaking
and using your voice.
It was the Wednesday after thatand Aubrey was still here, my
co-trainer, so thank the Lordthat Aubrey was there.
I come home from the officejust in tears, just so sad, and
then what are you going to do?
So I was like, okay, I'm goingto take the next 30 days to just
(04:49):
hike and just relax and justcome down.
I went to go visit my familyfor a little bit and it just so
happened that Aubrey was backagain visiting about a month
later and we went for a and weclimbed to the top of the
mountain and I tell Aubrey I'mlike, okay, I got to throw some
(05:10):
shit off the edge of themountain and she thought I was
going to start throwing rocks.
So she looks over at the edgeand she's like, okay, I think
the coast is clear.
And I'm like no, energetically.
So I'm like there's nobody atthe top.
Even if there was, I don't care.
I was like just raw, just throwlike, with metaphorically
throwing things off the edge ofthe mountain.
I was like I'm sick of feelingthis way, I'm sick of feeling
(05:32):
angry, I'm sick of feelingresentful, I'm sick of feeling
frustrated.
I just, you know, I'm done LikeI'm ready for this to be done
right, just like a mountaintopprayer I dropped to my knees.
I'm like God, I'm ready forthis to be done.
So we have that moment, a nice,beautiful hike, and then we go
down the mountain and I get atext from Kevin, this guy that I
(05:53):
met at a Dr Joe Dispenzaretreat.
We'd stayed in touch.
He's the guy who me, him and myfriend Haley we created Dinner
on Purpose Come as Strangers,leave as Friends which is like
these dinner events that we hosthere in Utah so that we can
meet new friends and connectwith people.
And so he messages me and sendsme a picture of this beautiful
(06:15):
lake where him and his wife andfamily were there, for I think
it was 4th of July weekend,probably, yeah, because it was
June 4th.
So it was around like 4th ofJuly weekend the following month
.
And he was just like, oh, I wasdoing my meditation and I was
sending you love.
I hope everything's going well.
So I was like, oh, kevin, so Icall him, I tell him what
(06:36):
happened and he's like Lunden,we'll create a position for you
at my company.
You can start next week.
And I was like, oh my gosh.
So Aubrey was there when I gotlet go.
Aubrey was there when I pickedup this new role and, granted,
I've been coaching and doing thepodcast and all the things, but
I just I didn't realize howmuch I loved being a part of a
(06:56):
team and working with people andputting myself outside of a
Zoom screen.
So I was really craving anotherposition, a new position of
leadership, and it's wild what'shappened Like over the last
eight weeks being in thisposition.
We've made quantum leaps andbounds in his company.
(07:19):
It's wild.
So now I'm in part of hisexecutive team and we are
crushing it.
It's the Heirloom RestaurantGroup for those of you that live
in Utah, and we have so manyrestaurants in Utah that, yeah,
now I get to.
I've never worked a restauranta day in my life, which is wild.
Well, I guess I have becauseI've bussed a few tables at
(07:42):
Station 22.
But I, yeah, I just feel sograteful because I feel like
every single thing that I'vedone in my career has led me to
this position.
Right, it's a position ofleadership, it's a position of
optimizing systems, it's aposition where I do get to be in
front of the camera for some ofthe content that we're creating
for the brands and I'messentially overseeing that.
(08:07):
Everything operationally,marketing-wise, just the
collaboration across all thedifferent teams, the
communication across all thedifferent teams, the training
across all the different teams,is a little bit more cohesive.
So I just am obsessed with it,right.
So when I think about thatLunden on June 4th, that was
(08:29):
heartbroken, that just felt likeshe got sucker punched in the
gut and I'm sure anybodylistening can think of a moment
like that, where you just feellike the rug gets pulled out
from under you and you're likewhat the fuck?
What happened?
And then, looking at where I'mat now, it's just so cool to see
(08:49):
our ability to change andtransform and nothing is
permanent, right.
And I talk every day to my bestfriend, kara, and she lost her
husband a couple of years agoand she's just like Lunden.
Like every feeling passes, andI know this right, but when
we're going through hard times,it's sometimes hard to remember
that.
And so here are six tools foryour next chapter.
(09:12):
If you need to reset, like I did, if you are going through
something now, if you knowsomebody who's going through
something now, if you've beenthrough something and maybe
you're thinking, oh yeah, thatwas a lot.
What are the tools that helpedme really reset and get back on
track?
Maybe this resonates with you.
And especially if there'ssomebody that you know is going
(09:33):
through a tough time now, Ithink this is a really good
episode to send them.
The first one is use communityfor that emotional check-in, so
that you don't feel alone.
There's certain things that youhave to deal with alone.
Nobody can reset for me, nobodycould take the pain away for me
.
No matter what, I can't saylike, okay, I'm going through a
(09:54):
hard time, can you deal with itfor me?
That's not going to happen.
So using community is sopowerful, and I was on a call
with Kevin Suber, who's been onthe podcast before one of a
close friend of mine and he's aleadership coach and I spoke at
one of his events in August lastmonth, or, yeah, end of July,
(10:17):
early August and we were on acall and I talked about how,
when I go hiking, before I go upthe mountain, I share my
location with a friend.
Right, I'm like this is whereI'm at.
And when we were talking, I waslike, yeah, it's super
important with your emotionaland spiritual location too,
(10:39):
right, to share with friends.
Hey, this is where I'm at, I'mnot in a good place, I'm cool,
but I'm struggling or whateverit might be right.
I think I grew up thinking, youknow, thinking that everything
had to be perfect and you can'ttell anybody, like, what's
really going on.
And I just feel like that'simportant, right.
So, number one, using community, sending your spiritual
(11:00):
location, sending your emotionallocation to people, right, just
like we share our physicallocation when we're on our way
to go visit someone or seesomeone, or when we're hiking on
a mountain and we want to makesure somebody's tracking us,
it's like share it with somebody.
Share it with somebody, it'ssuper important so that you
don't feel alone, and being ableto have people that I trust,
(11:23):
that are in my corner that Icould share that location with
was really powerful.
Number two meditation and prayerto reset your mind.
There's nothing like it.
Right, like I said, I climbedat the top of that mountain and
roared a prayer of like I amdone with this shit.
I do not want to feel resentful, right?
(11:43):
And then meditation everysingle day.
Right, I know that might feel alot for some people, but even
two or three minutes, right, andworking your way up to 30
minutes to an hour, I can'timagine a single day going by
without meditation and prayer.
Like I just can't, right, it'sso critical to you.
Know, I'm doing a 30-daychallenge right now with my boss
(12:05):
and Haley, who's our directorof marketing, and it's a
challenge that we found from DrJoe Dispenza, who you guys have
heard me talk about before.
But it's every day for 30 days.
Write down every single thoughtand feeling that's preventing
you from being the person thatyou want to be.
What thoughts will you nolonger think?
What feelings will you nolonger demonstrate?
(12:27):
We can't say I need to waittill I get the job, I need to
wait till this person loves me,I need to wait till this sorts
itself out, and then I will feelthat's backwards, that's ass
backwards.
We have to generate thethoughts and the feeling ahead
of the experience if we want tosee that in our life with our
eyes opened, and so resettingour mind with meditation and
(12:49):
prayer is so powerful.
I just shared one on Instagram.
I have one of those groups it'scalled Rise and Shine with
Lunden and I shared a freemeditation from Dr Joe on
YouTube.
It's called Go Love 20.
If you go on YouTube, g-o-l-o-v20, go Love 20.
And it's a 15-minute meditationall about spreading love to
(13:10):
somebody, right?
And it's just so powerful.
So I highly recommend that.
Number three move your bodyright.
You guys have heard me say it'snot about the workouts, it's
the work-ins.
But the workouts help thework-ins, right?
We need both, and I was infitness for over a decade
thinking that you just had toexercise and work out and run
(13:31):
faster and hit a PR and then youcould feel good.
But exercising is so powerfulto move that energy.
If we don't move that energy,it gets stuck and that turns
into disease, it turns into painwithin our physical body.
And being able to just exercisewith intention right,
strengthening my corerepresented being stronger in my
(13:55):
core values, being able to liftheavier or sweat more or just
move and get stronger,represented, getting stronger
and more resilient in differentareas of my life.
And there were moments where Iwould wake up in the morning and
my heart would be pounding andI would feel nervous and I would
feel overwhelmed and I wouldjust wake up, get my workout in,
(14:20):
get my prayer and meditation,and it was if that feeling just
let itself go.
But we have to choose to dothat right.
Nobody could work out for me,Nobody could do the meditation
for me.
I had to do that.
And number four fuel your system.
I'm reading from my notes hereFuel your system with proper
supplementation, right?
So?
Taking my Snap Supplements,greens that I talk about all the
(14:43):
time, taking a lot of powerfulsupplements like L-tyrosine,
5-htp, rhodiola rosea for brainhealth, all my Quicksilver
scientific supplements, myadaptogenic blend, the one, the
methyl vitamin B12 spray, allthese things I'll be talking
(15:05):
more and more about becausesupplementation is so powerful.
All these things I'll betalking more and more about
because supplementation is sopowerful.
Yes, healthy food and nutritioncritical, but I truly believe
that it's pretty impossible forus to give our bodies everything
that we need just throughnutrition, especially if you
have a full schedule like mine,and so being able to supplement
with all of my favorites hasbeen.
(15:25):
I just notice a completedifference when I'm regular with
my supplements.
It doesn't change, you justtake it once in one day and
you're good.
It's really about continuing tonourish our bodies with proper
supplementation, because I feltlike my brain was playing tricks
on me.
I would get anxious and allthese thoughts and I'm
meditating.
And then, when I startedmeditating on top of nourishing
(15:47):
my body with better foods andproper supplementation game
changer.
I do this every month.
I get the hydrate IV therapyevery month so that I can just,
yeah, jam-pack my body withnutrient.
Hey, really quick.
I want to interrupt the podcastfor just a minute to tell you
about one of my favoritesupplements for hair, skin,
(16:07):
nails, digestive and gut health,and that is Snap Supplements
Super Greens with Collagen.
Now, if you're following me onsocial media, you've probably
seen me post about this a bunchbecause, honestly, this product
tastes amazing and it'sjam-packed with nutrients, like
I said, to support healthy hair,skin and nails.
It helps support detoxification, a healthy immune system and
(16:30):
there's even probiotics in therefor a healthy gut.
It's non-GMO, no sugar added,soy-free, grass-fed collagen,
and every scoop is going to giveyou seven grams of protein, and
this is why I love it, becauseit's not like a protein shake,
it's just a scoop of powder.
It tastes amazing.
I put it in water or, if I wantmore hydration, I'll put it in
coconut water and mix it up, andit's like having a nice
(16:53):
refreshing beverage that'spacked with a bunch of super
greens and protein.
So what I'm super excited aboutis that for listening to the
podcast, you'll get thisdiscount here.
Nowhere else, but for listeningto the podcast, you can save
25% off on all your Snapsupplement purchases, including
the super greens with collagen,and you do that by using code
(17:13):
LUNDEN25 at checkout, that'sL-U-N-D-E-N 25.
L-u-n-d-e-n.
25 to get 25% off at checkout.
You can shop on snapsupplements.
com or you can shop on mywebsite, lifelikelunden.
com/supplements and you'll seethere there's already an
(17:36):
additional 10% taken off.
But you, because you're apodcast listener, you're going
to get 25% off when you use thecode LUNDEN25 at checkout
L-U-N-D-E-N 25 at checkout toget your snap supplements super
greens and collagen and all yoursnap supplements for 25% off.
Now let's get back to the show.
(17:56):
A number five gain claritythrough journaling and
self-expression.
Journaling is so powerful.
In fact a close friend of mine,we're also super close We've
been meditating together foryears.
We did for a couple years andwe kind of took a break.
And now we're back at it and wehave this shared journal that
we journal in every day.
It's a Google Doc, and so meand my friend Josh we journal
(18:23):
and we share it with each otherand we leave comments on each
other's journal entries, whichis really cool.
I just think journaling andjust writing is powerful.
I went to a full moon ceremonywith this girl, kirsten.
She's been on the podcast too.
I love her.
I met her in the teepee here inUtah doing a sound bath
(18:43):
ceremony.
Come to find out she's mycousin by marriage.
Right, utah is just the giftthat keeps on giving.
But we went to a full moonceremony earlier this year when
my friend Maritza was visiting,and so me and Maritza and my
neighbor Bryson, we went over tothe full moon ceremony and we
actually wrote ourselves aletter and then she mailed it to
(19:05):
us six months later and it wasso cool to see the letter that
we wrote to ourselves in sixmonths, right.
So I think it's so cool tojournal and to express ourselves
on paper and then it's sobeautiful to go back, right.
Sometimes I go back to journalentries and I'm like, oh my gosh
, I don't ever remember feelingthat Like.
That version is so distant.
Or sometimes it just reminds meof certain ways that I've felt
(19:28):
and things that I've overcome,which I feel like is super
powerful.
And then the last one isrecharge through nature and rest
.
Nature is so powerful,grounding is so powerful.
Getting your feet on the grass,on the rocks, on the concrete,
on the asphalt, on the woodchips, on the sand, whatever.
(19:50):
It is so important to get outin nature.
Forest bathing is, I believe.
Forest bathing is, I believe,what it's called in the research
, where you're just in nature,going for a hike, getting
outside, disconnecting from ourelectronics and resting and
recovering.
(20:15):
I was talking with a friend.
I went for a walk with a friendearlier this week and I was
like, yeah, I used to wake up atlike 5 am, 4.30, 5 am.
I thought I had to to just getthe ball rolling.
But lately I've been sleepingat 7.30 or waking up at 7.30 or
8 am and I'm like, who is this?
And sleeping sometimes 9, 10,11 hours because my body needed
it and I know that maybe noteverybody especially if you're
(20:37):
like a busy mom or whatevermight not have time to get 8, 9,
10, 11 hours of sleep, but weall have to take time to
recharge or we're going to burnout period.
So whatever you have to do torest and get outside and get in
nature and just let your bodyjust land, do that.
(20:59):
I posted yesterday a littleAugust recap carousel post, and
there's one where I'm just likeface planted in the grass, me
and my friend Haley.
We went to do a walkingmeditation after work in this
grassy field that we love and itwas just such a long day and we
had been talking a bunch and ina bunch of meetings.
We walked out to the field andI literally just like face
(21:20):
planted on the ground.
So Life Like Lunden onInstagram.
Go to that post and you canscroll through.
You'll see me face planted inthe grass.
I was like I need nothing morethan to just be like on the
ground, in the dirt, on thegrass, and it was so grounding
and just felt so amazing.
And you don't have to do all ofthese overnight right.
(21:41):
These tools are here to guideyou one step at a time I just
feel like these are the onesthat help me the most.
And I don't know everything,but I do know what it's like to
need a reset.
I do know what it's like to besomeone that wants to get out of
your comfort zone and go afteryour dreams and not stop and not
(22:01):
let anything hold you back.
I know what it's like to wantto change and evolve and become
and grow.
I really feel like these sixtools are so powerful for
anybody's next chapter, for yournext chapter, for my next
chapter.
Number one community.
Number two meditation andprayer.
Number three exercise move yourbody.
(22:23):
Number four fuel your systemproper supplements.
Number five gain clarity withjournaling.
And number six get outside andmake sure you're connecting with
nature and getting enough rest.
I appreciate you guys so much.
I'm so grateful that I get tojust set up in my living room
and plug in a microphone andjust speak from my heart, and
(22:43):
I'm so excited for you guys tohear all the guests that we're
having in August.
Some incredible humans.
You guys like best sellingauthors, the writers of the
Hunchback of Notre Dame and theLion King, just like the coolest
people ever.
Danielle Massey's back fromShadow Work, a book that
(23:04):
completely changed my life, awoman that completely changed my
life.
We're over 200 episodes.
This one's I don't know like210, 211.
I can't remember, but I justfeel like that is such a gift to
be able to just speak and sharemy voice, share my truth and
have people out there that areactually listening.
(23:24):
So if this episode resonatedwith you, I would love for you
to share this with a friend.
I would love for you to pressshare this episode.
I don't care where you'relistening to it on, but send a
text message, send a WhatsAppmessage, send a Facebook message
, call a friend and just be likehey, you got to listen to this
(23:45):
Right.
I have ambitious goals to growthis show even more this year
and, um, I just yeah, I'm sograteful.
So thank you for you, thank youfor listening, and we'll see
you at the next episode.
Thank you so much for listeningto this episode of Self Love
and Sweat, the Podcast.
If you enjoyed this episode orwere inspired by it or something
(24:06):
resonated with you, do me afavor and share this episode
with a friend, someone that youthink might enjoy this episode
as well.
That's the ultimate complimentand the best way to make this
podcast ripple out into theworld of others and also you can
leave us a review up to fivestars wherever you're listening
(24:29):
to the podcast.
Thank you so much for listeningand we'll see you at the next
episode.
I appreciate you.
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