Afleveringen
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Are you feeling stressed about setting goals for the New Year? Does the thought of goal-setting make you cringe because you haven’t done well with them in the past? If so, you’re not alone. In this episode, we’re diving into a new way to approach goals that feels achievable and empowering—no shrinking or shuddering required. I’ll show you how to create goals that inspire you to grow and succeed without unnecessary pressure.
In this episode, I share the difference between clean and dirty goals, concepts I’ve learned and applied to my own life and teaching. Clean goals are clear, motivating, and transformational, while dirty goals can leave you feeling stuck or pressured. You’ll also learn how to reverse-engineer your own successes and uncover why some past goals fell short. Plus, I share an inspiring win from a client who used these strategies to achieve an ambitious quilting goal.
What you will learn in this episode:
The seven characteristics of a clean goal and why they’re essential for success How to identify and avoid dirty goals that create unnecessary pressure A simple reverse-engineering exercise to understand your goal-setting habits and make lasting changesWatch this on Youtube
Grab this week's episode worksheet HERE
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Do you find yourself struggling to feel joy, even when you look around and see everything you have? If you’ve ever wondered why it’s so hard to feel joyful in the everyday moments of life, this episode is for you. Join me as we explore what joy really means, why it sometimes feels elusive, and how to embrace it more intentionally.
In this episode, I share heartwarming wins from my clients and practical tools to help you discover and cultivate more joy in your life. We’ll redefine joy, uncover how your brain influences what you notice, and explore ways to record and measure joy to create a more balanced and fulfilling life. Whether it’s through reframing your thoughts, anchoring your experiences, or measuring progress, these strategies will help you live more intentionally and with purpose.
What you will learn in this episode:
How to define joy in a way that resonates with you and fits your life Tools to intentionally seek, record, and amplify moments of joy Strategies for embracing both positive and negative emotions to create a balanced and fulfilling lifeWatch this on Youtube
Grab this week's episode worksheet HERE
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Zijn er afleveringen die ontbreken?
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Do you worry about planning for the New Year, feeling nervous and unsure about how to make it your best year yet? Maybe self-doubt creeps in, and you’re not confident about creating the changes you truly want. The good news is that, just like a blank sheet of paper, the new year is a blank slate. In this episode, I’m sharing practical, doable strategies to help you step into 2025 with clarity and confidence.
In this episode, I walk you through a simple yet transformative exercise to plan your ideal year. You’ll learn how to collect data about your current routines, envision your dream day, and identify the shifts needed to create the life you desire. With insights from my coaching experience and tools like the time capture strategy, I’ll show you how to take control of your year without feeling overwhelmed. Let’s build a year that truly reflects your goals, values, and joy.
What you will learn in this episode:
How to use the "time capture" exercise to assess your current habits Steps to design your ideal day and align it with your best self Practical strategies to break old patterns and create lasting change in 2025Watch this on Youtube
Grab this week's episode worksheet HERE
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Do you worry about gaining the same 10 or 15 pounds every holiday season? Maybe it feels inevitable with all the parties, treats, and indulgences that come with the festive season. What if you could approach holiday eating differently this year—without guilt or stress—while still enjoying the foods you love? In this episode, I’ll share practical strategies to help you navigate holiday eating with intention, so you can enjoy the season without sacrificing your health or peace of mind.
In this episode, I discuss why holiday weight gain feels so common and how to address it with simple, actionable strategies. From planning your indulgences to building awareness around transitions and overwhelm, I break down effective techniques to help you stay mindful and avoid the traps of holiday overindulgence. You’ll also learn how to deepen your relationship with yourself by being intentional with your choices and creating traditions that align with what truly brings you joy.
What you will learn in this episode:
How to strategically plan your "joy eats" without guilt or overeating The importance of transitions and self-awareness during the holidays Ways to strengthen your relationship with yourself through mindful holiday traditionsWatch this on Youtube
Grab this week's episode worksheet HERE.
Checkout other Episodes HERE.
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Have you ever wondered why our ancestors celebrated Thanksgiving and how gratitude can transform your mental, physical, and emotional well-being? This episode dives into the deep history of Thanksgiving and its ties to gratitude practices that have stood the test of time. Drawing on both historical traditions and modern scientific research, I explore why gratitude is more than just a feel-good practice—it’s a proven way to improve overall well-being.
In this episode, I’ll share insights on why gratitude plays such a powerful role in our lives, the science behind its benefits, and how to start cultivating it for yourself. I’ll also take you behind the scenes into my personal and client experiences, showcasing how gratitude can help build stronger relationships, improve emotional health, and even aid in weight loss. Plus, you’ll get a glimpse into the fascinating history of Thanksgiving and the universal truths that connect us all.
What you will learn in this episode:
How gratitude impacts mental, physical, and emotional health according to scientific studies. The historical roots of Thanksgiving and its connection to gratitude traditions across cultures. Practical ways to incorporate gratitude into your daily life for lasting transformation.Grab this week's episode worksheet HERE.
Watch this episode on YouTube.
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Do you ever feel like you're using coaching tools in a way that actually makes things harder? Many of us, myself included, can fall into the trap of using coaching methods or personal growth strategies with the wrong mindset, turning them into sources of stress and pressure instead of empowerment. In this episode, I dive deep into how life coaching tools can sometimes become a weapon when misused—leading to feelings of failure, frustration, and burnout. Just like a hammer can be a powerful tool or a destructive weapon depending on how it’s used, the same goes for the coaching tools we implement in our lives.
In this episode, I’m going to share why you might be inadvertently sabotaging your own success with coaching tools and how to shift your perspective. I also share personal stories and real-life examples, including a client story about body image, weight loss, and the pressure we place on ourselves. By examining how pressure impacts our mindset and behavior, I’ll show you how to free yourself from unhealthy expectations and create space for true self-compassion. Whether you're struggling with goals, weight loss, or just feeling stuck, this episode will give you actionable insights to shift your approach.
What you will learn in this episode:
How to avoid using life coaching tools as a weapon and instead use them as empowering tools for growth. The importance of differentiating between needs and wants, and why understanding this can relieve unnecessary pressure. How to practice self-compassion and take the pressure off, so you can achieve your goals with a healthier mindset.Grab this week's episode worksheet HERE.
Watch this episode on YouTube.
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Have you ever felt that the holiday season brings as much stress as it does joy? With so many expectations and traditions, it’s easy to feel overwhelmed, wishing you could enjoy Christmas on your own terms without the pressure. If the thought of holiday preparations makes you anxious, this episode is for you. I’m Dara Thomason, and today, we’re exploring how to create a holiday season that feels meaningful and stress-free.
In this episode, I walk you through how to kick holiday stress to the curb, using powerful insights from neuroscience and personal experiences. Together, we’ll reflect on how to adjust your holiday habits to feel more joy and less pressure. You’ll learn practical tools to help you plan ahead, edit traditions that no longer serve you, and visualize a holiday season that leaves you feeling connected and fulfilled. It’s all about crafting a Christmas that brings peace instead of chaos!
What you will learn in this episode:
How to reframe your holiday traditions to align with what truly brings you joy Ways to set clear emotional goals for Christmas to keep stress at bay Simple visualization techniques to prepare for a peaceful and enjoyable holidayGrab this week's episode worksheet HERE.
Watch this episode on YouTube.
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Resources:
Emotion Wheel: https://positivepsychology.com/emotion-wheel/ The Happiness Project: https://gretchenrubin.com/books/the-happiness-project/ Michael Phelps - The Journey: https://www.youtube.com/watch?v=p-mZhvxeK_k Science of Visualization: https://www.neurovine.ai/blog/the-science-of-visualization-can-imagining-your-goals-make-you-more-likely-to-accomplish-them -
Do you ever feel stuck in your weight loss journey, frustrated by those seemingly endless plateaus? Have you reached a point where the scale just won't budge, leaving you questioning if all your efforts are even worth it? This episode is here to remind you that plateaus aren’t a setback—they’re a powerful place to pause, reflect, and build stability in your progress. Whether you're focused on weight loss or any other area in life where you're hitting resistance, it's time to reframe these "stuck" moments as opportunities for growth.
In this episode, I dive deep into the concept of plateaus and why they’re not the enemy many people think they are. Using real stories from my clients and my own experiences, I unpack how these stages of stability are essential for sustainable progress. Together, we’ll look at how weight plateaus mirror other areas in life, like career or personal goals, where we often feel pressured to keep pushing forward without stopping to appreciate the progress we’ve made. I share valuable insights on shifting your perspective around plateaus to recognize them as essential steps in your journey, allowing your body and mind to fully acclimate before moving forward.
What you will learn in this episode:
How to reframe plateaus as moments of stability and growth, not failure Why understanding your "why" for weight loss or any goal makes all the difference Practical strategies to stay motivated and aligned with your goals without falling into self-sabotageGrab this week's episode worksheet HERE.
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Do you use food as a treat or find yourself struggling with the temptation of holiday sweets? Many of us see food as a reward, especially during holidays like Halloween, where treats are abundant. Have you ever asked yourself if there’s a healthier, more fulfilling way to handle these temptations? In this episode of the Quilters Coach Podcast, we’ll talk about navigating holiday temptations and exploring the stories we tell ourselves around food. I’ll guide you through shifting your mindset from seeing food as a treat to finding more lasting, internal satisfaction.
In this episode, I share how we unconsciously reward ourselves with food and what we can do to break this cycle. By understanding our relationships with food—whether it’s for comfort, joy, or escape—you’ll gain a clearer perspective on how to make healthier choices without feeling deprived. I also share a story about my personal journey in creating a healthier relationship with food during Halloween and how you can embrace that shift, too. Plus, we’ll look at how the environment and the stories we tell ourselves play a role in shaping our food habits.
What you will learn in this episode:
How to identify when you’re using food as a reward or comfort.
Practical tips for navigating Halloween and holiday treats mindfully.
How to cultivate internal fulfillment without relying on external sources like food.
Grab this week's episode worksheet HERE.
Watch this episode on YouTube.
Checkout other Episodes HERE.
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Do you often find yourself feeling exhausted at the end of the day but not truly fulfilled? Do you struggle to accept compliments or downplay your own achievements? If you’ve ever felt like you're undervaluing yourself, this episode is for you! We'll explore the common mindset traps that lead us to overlook our own value and how to start shifting those habits today.
In this episode, I’ll share practical tools and real-life examples to help you recognize when you're undervaluing yourself and how to break free from that trend. I dive deep into why we often feel responsible for others' happiness and neglect our own needs, and I’ll guide you through actionable steps to start celebrating your worth. Plus, you’ll learn how to set goals and create an environment that supports your growth—both mentally and emotionally.
What you will learn in this episode:
How to identify if you're undervaluing yourself and why it happens.
Simple strategies for shifting your mindset to prioritize your own value and happiness.
The power of consistency and how small changes can create lasting transformation.
Grab this week's episode worksheet HERE.
Watch this episode on YouTube.
Checkout other Episodes HERE.
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Have you ever felt frustrated with your relationship, wondering why no matter how hard you try, things just don’t seem to improve? Do you often find yourself waiting for your spouse or significant other to make the right moves, only to feel disappointed? In this episode, I share why your happiness and the quality of your relationships are actually within your control—yes, it’s up to you!
In this episode, I dive into how life coaching can transform not just your relationships but also your overall happiness. I’ll guide you through powerful tools and techniques for rethinking your expectations in your marriage or other relationships. From letting go of “shoulds” to rewriting your manual for how others should act, I explain how to stop placing conditions on others and start focusing on what you can control. Whether you’re dealing with relationship struggles or navigating difficult conversations, this episode will give you fresh insights and strategies.
What you will learn in this episode:
How to identify and reframe your relationship “manual” for a happier marriage. The importance of taking responsibility for your own happiness. Practical tools for having difficult conversations and building better relationshipsGrab this week's episode worksheet HERE.
Watch this episode on YouTube.
Checkout other Episodes HERE.
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Have you ever felt stuck while trying to build your quilting business and wondered if there's a way to overcome the mental and emotional challenges of entrepreneurship? Life coaching might be the missing piece you need. In this episode, we explore how life coaching can help you gain clarity, build confidence, and create a sustainable business model for your quilting venture.
In this episode, I’ll share actionable strategies for building a successful long-arm quilting business, from setting up your studio to pricing your services effectively. You’ll hear real-life success stories of quilters who used both business tools and life coaching techniques to reach their goals. Whether you’re just starting out or looking to grow, life coaching offers valuable insights to help you navigate challenges and achieve business success.
What you will learn in this episode:
How life coaching can help you overcome mindset barriers and build confidence as a quilting business owner. The key steps to set up and grow your quilting business, including marketing and pricing strategies. How to balance your passion for quilting with the practicalities of running a successful business.Grab this week's episode worksheet HERE.
Watch this episode on YouTube.
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Have you ever wondered what life coaching is really about and why it’s becoming such a powerful tool for personal growth? Do you feel like you're stuck in a cycle of striving for success but never quite feeling fulfilled? In this episode, I explore why life coaching is more than just goal-setting—it’s about understanding how your thoughts and emotions shape your reality and learning how to take control of them for lasting change.
In this episode, I break down the essence of life coaching and why it matters for anyone looking to transform their life. Whether it’s weight loss, improving relationships, or growing a business, life coaching helps you stop relying on willpower and start creating sustainable habits. I’ll also share personal stories and client experiences that show how powerful it is to learn how to be happy and fulfilled, no matter where you are on your journey. Together, we’ll explore how coaching gives you the clarity and tools to change your mindset and, ultimately, your life.
What you will learn in this episode:
The role of life coaching in helping you find clarity and happiness in your current circumstances. Why it’s crucial to rewire your brain for success rather than rely on willpower alone. How life coaching helps you connect your thoughts and emotions to create lasting change.Grab this week's episode worksheet HERE.
Watch this episode on YouTube.
Checkout other Episodes HERE.
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Do you ever doubt your ability to achieve the results you want or struggle to trust yourself when setting goals? If you’ve ever felt stuck or uncertain about how to prioritize your time and energy, this episode is for you. As we dive into tools and strategies that will help you take control and truly start living an authentic life, I’ll guide you through ways to guarantee your success without the stress or overwhelm.In this episode, I share personal stories and insights on how life coaching principles can help you create permanent changes in your life. Whether it's feeling more relaxed, building better relationships, or breaking old habits, you’ll discover how organizing your time into three categories—necessary, essential, and nice-to-do—can lead to more balance and fulfillment. I also share a heartfelt story of how a member found deeper connection in her marriage by applying some of these tools.
What you will learn in this episode:
How to organize your time into three key categories for more balance Why your worth as a person is already 100%, and how to embrace that Practical steps to take control of your life and guarantee your resultsGrab this week's episode workheet HERE.
Watch this episode on Youtube.
Checkout other Episodes HERE.Other Resources:
Choose Ye This Day to Serve the Lord
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Do you ever feel like you’re overwhelmed with advice on how to improve your life, yet all you crave is a moment of peace? Do you wonder if there’s a simple way to incorporate more calm into your life without all the extra stress? If so, this episode is for you! I dive into a topic that might surprise you—walking—and how it can not only benefit your physical health but also bring peace into your day-to-day life, guilt-free.
In this episode, I share my personal journey with walking and how my mindset about it shifted over time. From struggling with the guilt of not walking enough to embracing the beauty of walking for pleasure and connection, I reveal how this simple activity has changed my approach to both health and life. I also discuss the amazing health benefits backed by science and how walking can be a tool for emotional and mental well-being.
What you will learn in this episode:
How walking can help you calm your mind and activate your parasympathetic nervous system. The surprising benefits of walking backed by studies, including how it can reduce cravings and boost your immune system. Why you don’t need to walk or exercise to lose weight, but how doing it guilt-free can enhance your overall happiness and well-being.Resources:
5 surprising benefits of walking
Top 10 Benefits of WalkingGrab this week's episode HERE.
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Do you ever feel like you’re not truly reflecting the life you want, even though you’re doing all the right things? Do you find yourself wishing for more connection, better results in your personal life, and perhaps even a more fulfilling quilting experience? This episode dives deep into how life coaching tools, just like quilting tools, can help you create the results you’ve always wanted in your life. I’m here to show you how these tools, which have changed my life, can also change yours.
In this episode, I explain why I rebranded the podcast and membership and what it means to be the "Quilters Coach." I share the importance of using the right tools to achieve both quilting and life goals, from helping quilters lose weight to improving their relationships, businesses, and overall productivity. I walk through three key life coaching tools—The Model, 50/50, and Emotional Adulthood—that have had a transformative effect on my own life and the lives of my members. By the end, you’ll understand how these tools can create lasting change and help you solve any problem in your life.
What you will learn in this episode:
The Model: How organizing your thoughts can directly impact the results you’re getting in life. The Law of 50/50: Understanding the balance of positive and negative experiences in life. Emotional Adulthood: How to stop taking responsibility for other people’s feelings and gain control over your own.Grab the worksheet HERE.
Checkout other episodes HERE.
Watch this on Youtube.
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Are you feeling overwhelmed by stress and wondering why it's so hard to follow through on the things you know you should do to feel better? Stress affects everyone, but understanding why we don’t always act on what we know can be a game-changer. Whether it’s sticking to a routine, getting enough sleep, or managing emotions, building trust with yourself is key to overcoming stress and achieving the life you want.
In this episode, I explore the topic of stress—how it manifests, its impact on our health, and the steps we can take to reduce it. I share stories from my clients who have worked through stress and built stronger self-trust, as well as practical tips like maintaining a daily routine and the importance of meaningful connections. Plus, I guide you through two powerful exercises for releasing emotional tension and letting go of resentment, helping you tap into your body’s natural ability to calm and restore balance.
What you will learn in this episode:
Why stress affects both your mind and body and how to cope with it effectively. A step-by-step exercise to release resentment and negative emotions. How to build trust with yourself through routines, sleep, and healthy habits.Grab your workheet HERE.
Download the transcript HERE.
Checkout this related resource.
Watch this episode on Youtube.
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Do you ever feel like there's a problem in your life that seems impossible to solve, no matter what you try? In this episode of the Quilters Podcast, I'm diving into the topic of facing seemingly unsolvable problems and offering a fresh perspective on how to approach them. We’ll explore how to shift your mindset to feel more empowered and less overwhelmed by life's challenges.
In this episode, I encourage you to reflect on the problems you’ve faced at different stages of your life—from childhood to adulthood—and examine how you overcame them. By taking a step back and breaking down these issues, we can identify the patterns and strategies that have helped us in the past and apply them to current challenges. I also share a powerful exercise that involves connecting with your future self to gain insights and wisdom, helping you tackle your problems with a renewed sense of confidence and clarity.
What you will learn in this episode:
How to identify and articulate your current problems clearly. The importance of reducing pressure by separating your self-worth from your goals. A powerful visualization technique to connect with your future self and gain practical insights.Grab your worksheet HERE.
Watch this episode on Youtube.
Checkout other episodes HERE.
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Do you ever feel overwhelmed by guilt, torn between feeling blessed in your life and still wanting more? Guilt can be a heavy emotion, making you question your worth and choices. It’s something many of us carry without even realizing how deeply it affects our health, our happiness, and our ability to truly enjoy the present moment. Whether it's the guilt from not meeting expectations or the guilt passed down from family, it’s time to confront it head-on.
In this episode, I dive into the complexities of guilt and how it shows up in our lives, often as two conflicting thoughts that pull us in different directions. I share my personal journey with guilt, especially how it was modeled for me growing up, and how I learned to rewrite my own "manual" for living. This manual, filled with outdated rules and expectations, often drives our feelings of guilt. But here's the good news—you have the power to rewrite it, to create a new set of rules that align with your values and desires.
What you will learn in this episode:
How to recognize and process guilt by connecting with your body’s emotions. The importance of rewriting your "manual" to reflect your true desires and values. Practical steps to overcome guilt and take charge of your personal growth journey.Grab your worksheet HERE!
Watch this episode on YouTube.
Checkout other episode HERE.
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Do you ever find yourself putting everyone else’s needs ahead of your own, only to feel unfulfilled and stuck in the same patterns? It’s time to stop quitting on yourself and take control of your journey. The truth is, quick fixes like weight loss drugs won’t bring lasting transformation. The real change comes from within—by redefining your relationship with food, your body, and most importantly, yourself.
In this episode, I dive deep into the emotional and psychological challenges that often stem from unresolved trauma, particularly sexual trauma, and how these issues can manifest as unhealthy behaviors, such as emotional eating and addiction. Through personal stories and experiences, I illustrate how vital it is to take small, consistent steps toward healing and becoming the person you aspire to be. By understanding how our brains work, we can start living into our future selves and create lasting, positive changes.
What you will learn in this episode:
How unresolved trauma can affect your body and behavior. The power of visualization in transforming your self-image and future. Practical steps to start healing and overcoming self-destructive patterns.Grab your worksheet HERE.
Watch this episode on YouTube.
Listen to other episodes HERE.
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