Dr. Samreen Mongillo is a Doctor of Physical Therapy and certified life coach who specializes in helping people manage stress and anxiety through her proprietary Seven Tools of Transformation system. She combines her medical background with success coaching principles learned from Jack Canfield's certification program to help clients achieve mindset mastery and create lasting healthy habits.
Samreen Mongillo has developed a highly structured approach to productivity that centers around intentional goal setting and time blocking. She emphasizes the importance of setting three top priorities each day, following what she calls the "done before one" motto - completing her most important tasks before 1 PM. Her method involves writing down goals at multiple levels: "I always look at my yearly goals quarterly goals monthly and weekly goals like I really break them down because it works because if you don't know where you're going how are you going to get there." She reviews her yearly goals weekly to maintain alignment and momentum.
Her time management approach relies heavily on time blocking, treating each scheduled activity like a doctor's appointment. "I really block out each time each hour almost as if they're appointments," she explains. Using a physical planner rather than electronic calendars, she schedules everything from exercise to book writing sessions. This systematic approach allows her to balance multiple roles - working part-time as a physical therapist, running her coaching business, writing a book, and raising a five-year-old son.
Mongillo stresses that effective goal setting requires making goals realistic and specific, noting that unrealistic resolutions often undermine confidence when people fail to achieve them. She advocates for writing goals down, visualizing them as already achieved, and maintaining consistent review cycles. Her philosophy centers on the belief that "if you don't manage your time it's going to somehow manage you," emphasizing that intentional time management is crucial for achieving life balance and reaching one's potential.
In her closing message, Mongillo emphasizes that people don't have to suffer from stress and anxiety, offering hope to those who feel trapped in overwhelming situations. "A lot of people are suffering from Stress and Anxiety but they don't have to," she states, encouraging listeners to take proactive steps toward better self-care. Her core message centers on the importance of prioritizing oneself: "Never stop believing in yourself and in your ability and put yourself number one because if you don't put your oxygen mask on first how in the world are you going to take care of your family."
She advocates for a holistic approach to well-being that goes beyond just work success, emphasizing that "it's not just about work it's about life balance it's about prioritizing our self-care creating those healthy habits being our best cheerleader having positive self-talk." Mongillo reminds her audience that everyone deserves to take care of themselves and that "we all are amazing and capable of so much." Her message encourages people to recognize their inherent worth and potential, while taking practical steps to manage stress and create lasting positive change in their lives through consistent self-care and mindset work.
"Our thoughts come from our beliefs and I'm a firm believer that our thoughts lead to how we feel and that leads to our actions and the results that we see in our life but if we don't address the root cause which is for a lot of people you're talking about fulfillment and happiness how is someone going to be happy when they carry limiting beliefs from their childhood into their adulthood and never question those beliefs"
— Samreen Mongillo Explaining her approach to life coaching and why addressing belief systems is foundational to creating change.
"Research shows that it takes on average 66 days to create a habit but the first couple of weeks the first few days will be easy because it's a new thing you're excited you're motivated right but after that the second third week it's like a battle in your mind you you're fighting old habits and behaviors because the neural Pathways haven't formed yet"
— Samreen Mongillo Explaining why New Year's resolutions fail and the science behind habit formation.
"We all should really be our best cheerleaders we should always be engaging in positive self-talk you know lifting ourselves up but so many people are harder on themselves and again it goes back to the beliefs that they learn in their childhood"
— Samreen Mongillo Discussing the importance of positive self-talk as part of her mindset mastery tool.
[0:00] [Music] [0:00] welcome [0:04] in this episode you will meet samarine [0:08] she's a doctor in physical therapy [0:13] um she [0:15] she have the she realized the power of [0:18] Mind and Body Connection and then [0:21] developed the seven tools that help you [0:26] transformation of your life [0:30] um I like that you focus on self-worth [0:33] potential goal setting and changing the [0:37] belief system which I feel like one of [0:41] the core element of your success and [0:45] whether or not you will be able to break [0:48] the upper ceiling your belief system [0:51] your values your [0:53] heavily depends on it and then you also [0:56] help people with the stress and burnout [1:00] management healthy lifestyle [1:03] um work-life balance and a strong [1:05] mindset so [1:08] with that welcome simran uh we'll start [1:12] with [1:13] um [1:14] I want to give you an opportunity to [1:16] share about your business [1:20] and how can you help how do you help [1:24] people and why they should reach out to [1:26] you [1:27] yes so my [1:31] business's um life coaching and I'm also [1:35] a physical therapist but that's what I [1:38] do part-time my coaching is [1:42] um a real passion of mine and I really [1:46] love to help people [1:49] manage their stress manage their anxiety [1:52] with [1:54] um I have seven tools of transformation [1:56] that I created and it really it teaches [2:01] people how to create a strong mindset I [2:06] call it mindset Mastery and it also [2:09] helps people create healthy habits that [2:12] last long term I mean we really dive [2:15] deep into how to change the neural [2:18] Pathways in the brain to form habits [2:23] healthy habits that last long term so [2:26] you know it mindset is the foundation of [2:29] the program but it also involves the [2:33] habits because it's all about life [2:35] balance too so that's that's what I [2:39] cover in my program but [2:41] really I love to help people live their [2:44] best life and tap into their inner [2:47] potential because I think we all have [2:49] that potential to really create a [2:52] beautiful life [2:54] thank you and do you want to include [2:56] your pricing information with this [3:00] um [3:00] so if someone is interested in the [3:02] coaching [3:04] coaching by samreen.com and that's [3:07] samarine [3:09] s-a-m-r-e-e-n and on there there's the [3:13] pricing it's the first session is free [3:16] because it's an introductory just to see [3:19] if we're a good fit [3:21] after that you can buy a one-on-one [3:24] session and [3:27] um or a series like a package and all [3:29] the information is on the website but [3:32] um I I definitely would direct the [3:34] audience to go there I will add the [3:37] hyperlink in the show note as well as [3:40] the caption yeah and they can also they [3:42] can get access to [3:45] Stress Management guide [3:48] and they are my top tools they are [3:52] practical ways to manage stress so I [3:54] definitely think people should check [3:57] that out it's a free guide you can [3:59] download it and there really are helpful [4:02] tips to manage stress [4:05] thank you thank you so much and we both [4:08] live in Naples sorry we both live in [4:11] Florida [4:13] okay nice yes I'm in Naples yeah [4:17] all right so um Family let's let's begin [4:21] this uh this episode [4:24] out of 100 and thousands of all [4:27] different things that you could have [4:28] done why did you choose this profession [4:30] and what you wanted to become when you [4:33] was in high school [4:35] yeah that's a good question so [4:38] when I was in high school I honestly did [4:41] not know what I wanted to do [4:44] um I went to college I thought maybe I [4:48] would go to law school so that's where I [4:50] started and it evolved into [4:53] um [4:54] just going back to school for physical [4:57] therapy because [4:59] excuse me [5:01] oh [5:02] excuse me ever [5:05] a little tickle but I have [5:07] um always wanted to help people [5:10] so when I was in um High School I did [5:15] not know other than I did know that [5:18] whatever I wanted to do [5:20] excuse me that I could achieve that [5:23] and I have uh when I was in high school [5:26] there was a really good book that I read [5:28] it's called The Magic of thinking big [5:32] and I believe the author is David [5:34] Schultz [5:35] it is an incredible book I mean I read [5:38] it in my [5:39] um early early 20s right after high [5:42] school actually and it left such a [5:44] strong impression on me and it helped me [5:46] realize that really whatever we want [5:50] whatever [5:51] is our passion we can achieve it [5:55] he encourages us to think big and he [5:59] also talks about the power of our [6:02] thoughts and how really our mindset can [6:06] bring things into existence if we know [6:09] how to tap into those tools so so to [6:12] answer your question in the high school [6:13] I did not know but as I went to college [6:16] I um I still didn't know for a while but [6:19] then eventually I realized that I wanted [6:20] to be a physical therapist because I [6:22] enjoyed Fitness I loved [6:25] um you know the health field [6:28] and so that's how I started physical [6:31] therapy but after 10 or about eight [6:33] years of working as a physical therapist [6:35] I realized that I wanted to do a little [6:37] bit more and that's where I branched off [6:40] into working as a life coach [6:43] and um you know working with my physical [6:47] therapy patients I learned a lot about [6:50] the mind and the Body Connection so that [6:54] just inspired me to start looking into [6:56] just overall well-being and healing for [7:00] people and so I created my coaching [7:04] business and the seven tools of [7:06] transformation that really help people [7:09] manage stress and [7:11] um you know use the power of the mindset [7:14] and create those long-term healthy [7:17] habits for living their best life [7:22] that's great and then um I was looking [7:25] at your LinkedIn [7:27] um where you started first as the [7:30] success coach and then you started as a [7:34] life coach so I've been I think you've [7:36] been doing as a life coach for last five [7:38] years yeah so they are [7:41] I have my [7:43] assess principles [7:45] trainer certification with Jack Canfield [7:48] he [7:50] um has a certification program you know [7:52] he wrote Chicken Soup for the Soul the [7:54] series of books and um just a phenomenal [7:58] motivational speaker so I studied under [8:01] his [8:02] um program and that's where I became [8:06] also a success [8:09] good success coach but basically a [8:11] success coach really Dives deeper into [8:14] goal setting [8:16] um with the life goals so essentially [8:18] I'm a life coach [8:22] so let's let's dig deeper into this [8:25] there is a counselor a mental health [8:29] counselor then there is therapist then [8:32] um the success coach life coach let's [8:36] set the set the ground for whoever is [8:38] listening what's the difference between [8:40] all these right so I am not a [8:44] um licensed [8:46] clinical therapist [8:48] um [8:49] I I don't counsel people but rather I'm [8:53] a life coach where a life coach instead [8:57] helps people with [9:00] becoming more independent figuring [9:03] things out themselves as a life coach [9:06] I'm shining the light on the person's [9:09] problems helping them kind of navigate [9:11] from point A to point B kind of giving [9:14] them a road map or [9:17] like a shortcut if you will to make [9:21] their Journey easier help them you know [9:24] reach their inner potential their true [9:26] potential [9:28] again with my seven tools but that that [9:30] really is the [9:32] I would say the biggest difference [9:33] because you know a counselor they're [9:36] first of all they're licensed their [9:37] education is different [9:39] um [9:41] but I would say you know [9:43] every life coach is different it's not [9:45] black or white it's not very general [9:48] like [9:50] um you know some life coaches [9:52] have a lot of degrees some have no [9:56] degrees so you have to be careful when [9:58] you're looking to hire a life coach and [10:01] what their background is [10:03] you know you can get an online course in [10:05] life coaching [10:07] yeah you know there's so many at the [10:10] internet right these days yeah yeah [10:15] but some life coaches are better than [10:17] some clinical therapists you know [10:19] depending so it really depends on the [10:22] person [10:24] um [10:25] many people actually don't know and [10:28] aware of this [10:31] um this type of help that is available [10:34] and the massive [10:37] um effect that it can do on their life [10:41] right so I would start by saying that [10:45] some people don't even know what to ask [10:48] how to reach out to a life coach and [10:52] um again same thing with other type of [10:54] coaching as well but I think it's an [10:57] untapped area for more many people [11:00] especially nine to five people that [11:02] don't they don't engage with these type [11:05] of engagements and they don't know who [11:09] to reach out and if they reach out what [11:11] to even ask [11:15] right right and it yeah a lot of people [11:18] don't know what life coaches do [11:21] um you know plus there are a lot of life [11:23] coaches out there so it's hard for [11:25] people to trust yeah someone like why [11:27] would they pay so much money [11:29] and hire a life coach what what do they [11:31] get out of it they think they don't have [11:33] the information enough knowledge [11:37] yeah [11:38] um and I think I can add as an example [11:41] for example I am a nine to five person [11:46] um on my side I'm writing I'm doing this [11:49] podcast [11:50] and I think there are many questions and [11:54] three years ago I would say two to three [11:57] years ago for almost a year I was in [11:59] circle I did not know what to do because [12:02] my nine to five aspiration was saying go [12:06] apply for a director role [12:09] and a directed role is where I would [12:13] need an executive presence a different [12:15] type of thought process and on the side [12:19] I enjoyed writing [12:21] um storytelling so there was a time [12:24] where I wasn't sure what to do and I was [12:27] looking at uh different things sometime [12:30] I was blaming myself that I'm not [12:32] pushing myself enough [12:33] and I went through a coaching [12:36] um my office as an executive coach who [12:39] worked with me for about six months [12:42] and in that process she asked me [12:44] different type of questions different [12:46] type of things different type of [12:47] exercise for me to do and throughout [12:50] this process the engagement was [12:52] how I can build my executive presence [12:56] but six months later when I went through [12:58] all the exercises I realized I don't [13:00] even want to become a director it's it's [13:03] I want to do more of the thing that I [13:06] that excite me and uh [13:10] gave me fulfillment with storytelling [13:14] and that's where I spend it I started [13:16] spending more time and I'm happier [13:20] so I wanted to give an example to the [13:23] people that they may not know what they [13:26] are missing until [13:28] they engage with a life coach with [13:31] whatever problem you you start with [13:33] doesn't matter but you end up with uh [13:37] finding the answer that are deep within [13:41] you [13:42] oh absolutely yeah and sometimes it [13:46] helps just to talk to someone to [13:49] help with the pieces of the puzzle [13:51] together and if it's a really good life [13:54] coach someone with good experience and [13:57] good skills they can really help and I [14:00] think you know one of the things that I [14:02] do in my life coaching is that really [14:05] sets me apart from other counselors you [14:09] were talking about earlier therapists or [14:11] even other life coaches I look at the [14:15] person's belief system [14:18] because our thoughts come from our [14:21] beliefs and I'm a firm believer that our [14:24] thoughts [14:25] lead to how we feel and that leads to [14:28] our actions and the results that we see [14:30] in our life but if we don't address the [14:33] root cause which is for a lot of people [14:36] you're talking about fulfillment and [14:38] happiness [14:40] how is someone going to be happy when [14:42] they carry limiting beliefs from their [14:45] childhood into their adulthood and never [14:47] question those beliefs that is a problem [14:49] a lot of people have and I have a very [14:53] powerful technique of changing those [14:55] limiting beliefs so that they lose their [14:58] power so that you you know people start [15:01] really seeing their true value their [15:03] inner worth [15:05] and then they can start following their [15:07] passions they start seeing success in [15:09] their life with their relationships and [15:11] career Etc [15:13] so how about we jump into the seven [15:16] tools of transformation [15:19] okay yeah [15:21] um so I have [15:23] the system that I created seven tools of [15:26] transformation [15:28] and I can touch on them [15:30] um you know the foundation is the very [15:32] first tool which is mindset Mastery it's [15:36] creating that successful mindset and [15:39] again we um just touched on the belief [15:42] system so that is really everything if [15:45] you don't change your limiting beliefs [15:47] for example if you don't think that you [15:50] are capable of losing weight if you just [15:52] don't believe that how are you ever [15:55] going to lose weight you know but if you [15:57] question where that belief came from you [16:01] know did someone tell you that you can't [16:03] lose weight was it apparent a lot of [16:05] these negative or limiting beliefs come [16:07] from parents peers Society [16:12] um you know teachers it just is a [16:15] message that we get and it's not true [16:18] you know so I have a system the first [16:20] tool is really examining the limiting [16:23] beliefs [16:24] and changing them into empowering [16:27] beliefs and though that's a very [16:29] powerful you can say first step [16:32] and then with that we work on creating [16:34] positive self-talk because a lot of [16:37] people run on autopilot they don't even [16:40] realize that they have negative limiting [16:42] self-talk [16:44] you know we all should really be our [16:46] best cheerleaders we should always be [16:49] engaging in positive self-talk you know [16:52] lifting ourselves up but so many people [16:55] are harder on themselves and again it [16:58] goes back to the beliefs that they learn [17:00] in their childhood maybe they don't feel [17:02] good enough or you know it came from [17:03] somewhere is it true no [17:06] but but that's a matter of there's tools [17:09] to tap into the the subconscious and to [17:12] really change the neural Pathways to [17:14] create the positive talk uh self-talk [17:17] and the positive belief system so [17:19] there's other tools like finding your [17:22] passion what you're passionate about [17:24] what your goal life goals are and then I [17:27] have a system to create effective goals [17:31] and how to really see results [17:34] um I look into creating healthy habits [17:37] of getting enough sleep and exercising [17:41] um habits how to make those like a [17:43] regular habit [17:46] um and then eating well [17:48] mindfulness practicing mindfulness in [17:51] the day you know the main thing with my [17:54] program is also helping people with [17:57] managing their Stress and Anxiety [18:00] a lot of people who suffer from anxiety [18:04] are have a hard time focusing on the [18:07] present they focus on the past they [18:09] focus on the future so I teach them [18:11] tools to create more mindfulness in [18:14] their day with [18:15] um you know for instance a gratitude [18:17] Journal I mean there's lots and lots of [18:20] tools but [18:22] um and we look at how to create more joy [18:25] in life how to have a more positive [18:27] social support system it's all about the [18:30] life balance [18:34] I muted myself because there is a [18:37] lawnmower [18:39] right community [18:41] somehow he finds when I do my podcast [18:47] um thank you that that's amazing all [18:50] these systems especially around the [18:53] mindset mastery belief system [18:57] um [18:58] this the positive self-taught is [19:00] something that I have tried since my [19:03] childhood yes again these are simple [19:07] things [19:07] journaling self-taught meditation these [19:12] type of very simple things that very [19:15] effective but we don't do regularly I [19:17] don't know why but [19:20] well part of I can tell you why part of [19:23] it is because it's very very hard to be [19:27] to change a habit a lot of these things [19:29] are habits so it involves [19:32] self-discipline [19:35] it involves that real commitment to make [19:38] a change [19:39] it involves having accountability [19:42] you know that's why it is so helpful to [19:44] have a very good life coach or if you [19:46] don't have a life coach tell a friend or [19:48] use something um you know when I work [19:51] with my clients we make a commitment I [19:53] help them make a commitment to [19:56] stick with it to stay consistent for at [19:59] least 30 days [20:01] that's where change occurs if you just [20:03] do something like why do New Year's [20:05] resolutions not last why do people set [20:09] their New Year's resolutions and only [20:11] see results for a few weeks or maybe a [20:14] month or maybe two and after that they [20:16] don't see results because they don't [20:19] stay consistent and the thing is [20:22] research shows that it takes on average [20:25] 66 days to create a habit [20:29] but the first couple of weeks the first [20:32] few days will be easy because it's a new [20:34] thing you're excited you're motivated [20:36] right but after that the second third [20:38] week it's like a battle in your mind you [20:42] you're fighting old habits and behaviors [20:44] because the neural Pathways haven't [20:47] formed yet so I really help people stay [20:51] consistent during the time when most [20:53] people [20:54] tend to lose their motivation [20:57] so it's it's hard because of that [21:00] because of the motivation the [21:02] accountability the self-discipline [21:04] it's a habit [21:08] and in terms of the belief system [21:11] um [21:12] I wonder if you can give an example or [21:16] um how that engagement looked like how [21:19] you help somebody [21:21] identify that belief system that is [21:24] holding them back [21:26] that's a good question so [21:29] I've had a few clients where we really [21:32] really had to dive deep because in their [21:35] childhood [21:36] they receive messages from in this [21:39] particular client she received messages [21:43] from her parents that [21:45] you know it's not enough anything she [21:48] does is not enough [21:50] um and it's unfortunate but she carried [21:52] that message [21:54] that false limiting belief she carried [21:57] that into her adult life [22:00] because she never questioned it you know [22:02] just became a part of her her belief and [22:05] her life [22:06] it as a result it led her to become a [22:10] perfectionist [22:11] she tried hard to do her best in [22:15] everything she worked out harder than [22:17] anybody [22:19] to the point where she would wear down [22:21] it was too much I mean she set a [22:23] standard so high for herself that it [22:26] wasn't achievable [22:28] so we worked to you know she was [22:30] hesitant to really spend a lot of time [22:33] on the limiting belief she didn't really [22:35] realize that that was the root cause of [22:37] the problem so when we started examining [22:40] that and there's a certain technique [22:42] that I have [22:44] um a really dive deep into you know kind [22:47] of being an investigator with each of [22:49] the limiting beliefs that you have and [22:51] so that's what I did for her and so we [22:53] turned those limiting beliefs around [22:55] until they started to lose their grip [22:57] and she started to make real changes she [23:00] started to feel better and not have like [23:03] those high expectations that she had for [23:05] herself [23:08] foreign [23:11] thank you [23:14] um I also wanted to touch on the goal [23:16] setting goal setting is one of the area [23:18] where I feel like um [23:20] I've done good and I feel some of the [23:24] people either not setting the goal [23:28] um or don't even know what they want in [23:32] their life right and you use the word [23:34] autopilot and I use the word a lot in my [23:38] my discussions but in the slightly [23:41] different way that [23:43] uh many people are autopilot where they [23:47] go office come back home do certain [23:49] thing and then their aspirations are set [23:53] by either their managers or their [23:56] um the group of people they live with [23:58] they buy home they buy car they do [24:01] things they said even their kids as [24:05] aspiration based on how other kids are [24:07] doing like always comparing [24:09] so I I tell them these people are [24:12] autopilot they don't really know what [24:14] they want they truly want versus uh [24:18] everything that is going on the side so [24:21] for those people [24:23] how can they find what they really want [24:26] and then how can they set the goals to [24:30] achieve them [24:31] right well they can they can hire me [24:34] thank you [24:36] with that but I um you know and really a [24:40] lot of people experience this but here's [24:42] the thing [24:43] if you don't know where you're going how [24:46] are you going to get there a lot of [24:48] people [24:48] don't really even set specific enough [24:51] goals they kind of know they want to be [24:53] healthier they kind of know they want a [24:56] happy relationship they kind of know [24:58] that they want a career that's [25:00] fulfilling but they don't really do the [25:03] work that it takes to break it down into [25:05] specifics into the details to the point [25:08] of and this is what we do in our program [25:10] too and my system is you know to [25:13] actually visualizing what you want [25:16] as if you already have it you know if [25:18] you have your ideal life and this is to [25:21] answer your question we do this in my in [25:23] my um seven tools [25:26] it's like the second step is what what [25:28] do you want in life you know I mean with [25:32] some limitations I mean basically you [25:35] can achieve whatever you want if you're [25:37] willing to you know you dream big you [25:41] believe in yourself and you do the work [25:43] you have to stay consistent but as far [25:47] as life goes the sky's the limit for a [25:51] lot of people I mean in an age is not [25:52] usually a factor I mean people go back [25:54] to school at age 50 and 60 even I mean [25:57] you know you just you life is too short [26:00] it's not a dress rehearsal you have to [26:01] do what you love you have to do what you [26:03] love and [26:04] without setting the appropriate goals [26:09] you're just gonna set yourself up for [26:11] frustration disappointment because [26:14] it's so many of the successful people [26:16] they know how to set goals so what I [26:19] would guide them with is to First write [26:20] down what they want in their life you [26:24] know and then I have a specific method [26:25] where I teach them how to [26:28] how to create goals that actually do [26:33] it's where they can re receive they can [26:35] see the results [26:37] there's a method to that [26:39] do you see uh [26:43] people are struggling when you ask them [26:45] to tell you what they really want in [26:47] life [26:50] so actually usually the clients that [26:53] come to me they are ready for change [26:56] okay they're motivated they they are [26:59] tired they've oftentimes unfortunately [27:02] Unfortunately they have hit rock bottom [27:04] they're unhappy they're frustrated and [27:08] they've tried doing it themselves and [27:10] they were not successful so they want [27:13] someone who can [27:15] um you know really get help them see [27:17] change [27:19] yeah okay okay [27:20] one of my friends used this technique [27:22] that he he tell himself that I have [27:27] let's say 2 million 10 million dollar [27:29] right what he will do after that so if I [27:34] if the money is not a problem what he [27:38] want his life to look like and he said [27:41] every time he does that exercise at [27:44] least once a year it give him answers [27:48] do what you really want yes [27:51] yeah and that's that is a powerful [27:53] question you know if if there were no [27:55] limitations if you could achieve just [27:58] about whatever you wanted in your life [28:00] what would make you happy yeah you know [28:04] what would what would give you that true [28:06] spark that's true Joy you know you can [28:09] like and we all have an inner child [28:10] within us you know what what made us [28:13] happy as a child you know and and um [28:17] you know maybe that's occur that will [28:19] help us find the direction in the right [28:22] career or maybe it's a matter of doing a [28:24] hobby that we enjoyed as a child you [28:27] know because [28:27] fun and Recreation is also important in [28:30] life you know it's it's the career we [28:32] have to do something that we love [28:34] otherwise you're going to spend a lot of [28:36] hours not being very happy [28:39] um but it's also that life balance you [28:42] know what what happens when you come [28:43] home [28:44] you know it's not just work it's you've [28:47] got to enjoy life and do things that [28:49] give you pleasure like you know maybe [28:51] maybe you enjoy dancing maybe painting [28:54] maybe writing a book maybe you know [28:56] blogging [28:58] um everybody's different so it's it's a [29:01] matter of asking yourself those [29:03] questions [29:05] what do you want [29:08] we'll ask one more question on this [29:10] before we move to the next section okay [29:12] and that question is related to stress [29:15] um [29:16] and anxieties and depression [29:22] I know many people are facing that I [29:25] have somebody very close to me who is [29:26] going through the depression so how do [29:30] you help them how can these people help [29:33] themselves [29:34] yeah yeah so [29:36] it is a big problem [29:38] and that's what I designed my program [29:40] for those specific people that are [29:43] struggling with stress anxiety burnout [29:46] overwhelm [29:48] you know the very first thing I would [29:50] recommend [29:51] to your audience [29:53] who might be struggling with that is [29:56] to stop and [29:59] just focus on [30:02] quieting the mind just start to focus on [30:06] their deep breathing whenever if they're [30:08] in the middle of a meeting or in the [30:09] middle of traffic when they're really [30:10] really stressed that is so powerful [30:13] focusing on our breathing but we take it [30:17] for granted because it is so easy we [30:19] could do it anytime [30:21] well we are Minds when we are stressed [30:23] often our minds are racing our thoughts [30:27] we're not even aware of our thoughts so [30:29] in order to quiet our mind we have to do [30:31] the the mind-body connection we have to [30:34] slow down our breathing we have to [30:37] um you know meditation is something that [30:40] is so powerful and so helpful as a [30:44] practice for the people that have a lot [30:46] of stress and anxiety even starting with [30:48] five minutes there's apps that are [30:50] available there's guided meditations but [30:53] even if you take out five minutes a day [30:56] for focusing on your breathing you don't [30:59] even have to do a traditional meditation [31:00] but by focusing on like diaphragmatic [31:03] breathing [31:04] you will see a change in your blood [31:07] pressure [31:07] in your physiology your heart rate your [31:10] breathing will become a little bit more [31:12] normal and as a result your thoughts [31:14] will also slow down and you'll have a [31:16] chance to get those negative emotions [31:18] out like a lot of times we're not even [31:21] aware of how we feel but if we have [31:23] anxiety sometimes we lock that up too if [31:26] we have anger we'll lock that up if we [31:29] have frustration but when we quiet our [31:31] mind and focus on our breathing we can [31:33] get that kind of move that out of our [31:35] system that exercise achieves the same [31:37] thing we exercise is so powerful also [31:40] you get the dopamine you um Can counter [31:43] those stressful [31:45] um you know the cortisol all those [31:49] hormones that come along with increased [31:50] stress so [31:53] um you know there's that's what my [31:54] program really focuses on too is getting [31:56] enough sleep and when you've prioritized [31:59] your self-care [32:01] then it really does help with stress and [32:04] anxiety these tools work they're based [32:07] on Research it's a matter of doing them [32:09] and that like we talked about earlier is [32:12] a lot of these things are not rocket [32:14] science you know I put it together in a [32:17] program that really provides a shortcut [32:19] but [32:21] still the person has to do it they have [32:23] to be so motivated and committed and I [32:26] am just helping to hold their hand and [32:27] Shine the Light [32:29] but they have to be committed to to do [32:32] the work consistently and it usually [32:34] does require about 30 days [32:36] but they will see results if they make [32:38] that effort and that's the beautiful [32:40] thing is that it can people can get out [32:43] of depression most people unless it's a [32:45] chemical thing and they need the [32:46] medication but a lot of times it's the [32:49] cognitive our thinking and again where [32:52] does the thinking come from our beliefs [32:54] and that's why I focus so much on [32:57] changing those limiting beliefs what do [32:59] you mean by chemical depression caused [33:02] by chemicals [33:03] so again I'm not a psychotherapist but I [33:07] do know that there are certain [33:08] depressions that are classified as [33:13] um you know like [33:14] you have to have medication [33:17] otherwise [33:18] there's no you know cognitive therapy [33:21] alone does not help and fortunately the [33:24] majority of people who are experiencing [33:26] stress anxiety depression don't have it [33:30] that bad but the ones that do they have [33:32] to see a psychiatrist or they have to [33:34] see a psychologist [33:36] that is not what my program is for I [33:39] unfortunately cannot help those people [33:41] but for those that have the milder [33:43] degrees of the depression which really [33:45] in this day and age in this world that [33:47] we live in who doesn't right I mean the [33:50] anxiety just watching the news sometimes [33:53] can be like oh my goodness what's [33:55] happening in the world [33:57] the thing is uh when when you have fever [34:00] you know it your body is kind of hot and [34:03] you go to the doctor you take medicine [34:05] but when you have the mental issues you [34:07] don't do anything [34:10] right because we get used to it our we [34:12] run on autopilot we're not even aware [34:15] sometimes but that's where it's you know [34:18] again in my program I talk about how to [34:21] become aware you know it's those taking [34:23] those pauses through the day and you [34:27] know just check in with yourself check [34:30] in with yourself ask yourself how am I [34:33] feeling [34:34] you know what am I thinking yeah it's [34:37] the thought that I'm thinking is it [34:39] serving me is it the best thought is it [34:42] based on truth is it the most loving [34:44] thought or is it based on fear and worry [34:47] you know we always have a choice in any [34:49] given moment we can think of the cup is [34:52] half full or the cup is half empty where [34:55] you can think about something loving or [34:56] something that we're grateful for or we [34:59] can think about something fearful and [35:01] something that we're worried about we [35:02] cannot in any one given moment think [35:05] about both things at the same time it's [35:07] just not possible so why not train [35:09] yourself to think about the cup as being [35:11] half full because actually when you have [35:14] a positive thought it would lead to a [35:16] positive consequence you know a positive [35:19] result positive thought will lead to a [35:21] positive result and a negative thought [35:22] will lead to a negative result that is [35:24] just the nature but we again we take it [35:27] for granted because it is so easy it's [35:30] our thoughts [35:31] we have so much power in our thoughts [35:35] so much power yeah [35:39] awesome [35:40] let's keep moving [35:43] the next thing is how do you set your [35:46] goals and I want to start by bringing [35:51] the scenario five years ago when you [35:54] started thinking about [35:56] slightly changing from the success coach [35:59] to life coach what was your thought [36:02] process around that time and how you set [36:04] the goal that I want to become this this [36:07] is how I'm gonna shift and then you [36:09] became [36:10] so I am a success and life coach I'm [36:14] still it's still one of the same [36:17] um like a life coach can be a success [36:19] coach right so maybe I ask when you [36:22] change from the physical therapy [36:26] somewhere you had that uh brainstorming [36:29] moments right yeah yeah so [36:33] um that's a good question so I love I'm [36:36] still a physical therapist [36:37] I still work part-time so I'm doing both [36:41] I kind of had the best of both worlds I [36:43] love it [36:44] um but I made the shift to start my [36:48] coaching business because in my heart I [36:51] believe that [36:53] this was my calling this is what I was [36:55] passionate about [36:57] you know I always had the belief that we [37:00] are all capable of so much [37:03] and [37:04] I find that with my seven tools I've [37:08] kind of unlocked like a little system [37:11] that works so I'm passionate about [37:15] sharing that with others that's why I [37:17] made the transition because I want to be [37:19] able to make a difference and help other [37:21] people reach their Highest Potential [37:25] so how what was your goal setting method [37:27] at that time because you had to go [37:29] through this Zach uh con paid [37:32] um the coaching the training and [37:35] certification right I'm sure it took [37:38] time you was working [37:40] right well [37:42] when you're setting a goal you know for [37:45] everybody it's going to be different but [37:48] I'll tell you my personal system that [37:50] really works well [37:52] you know I write everything down I [37:54] really believe that you know if you [37:56] don't manage your time it's going to [37:58] somehow manage you like you have to [38:00] manage your time and set your priorities [38:03] so regardless of what your goal is [38:05] regardless of what you're trying to [38:07] accomplish if you just wake up in the [38:09] morning and you kind of just think [38:11] you're going to get a lot of things done [38:13] you're less likely to see success that [38:16] way rather than if you [38:19] before you go to bed you set your top [38:22] three goals for the next day [38:24] you wake up in the morning and look at [38:26] those goals [38:27] try to get those things done before one [38:30] I like the motto done before one [38:33] you know top three goals and then after [38:36] that whatever else that you need to [38:38] accomplish but if you don't prioritize [38:40] you could be looking at you know at the [38:43] end of the day looking back at your day [38:45] thinking oh boy what happened where did [38:47] the time go because time flies right so [38:50] so that's my daily goal setting method [38:53] but then I always look at my yearly [38:55] goals quarterly goals monthly and weekly [38:58] goals like I really break them down [39:00] because it works because if you don't [39:02] know where you're going how are you [39:04] going to get there [39:06] goals are also very powerful [39:12] I'm sorry to review your yearly goals [39:15] yearly I'll probably look at them once a [39:18] week [39:18] oh wow cool [39:22] yeah [39:25] so um for next two to five years [39:28] how are you doing applying the same [39:30] principle to you [39:33] um and how you're defining what you want [39:35] well starting with how are you [39:38] identifying [39:40] what your two to five year goals or life [39:43] look like and then how are you executing [39:46] that in terms of the goal settings [39:49] it well like I said I write down what I [39:52] want I visualize it as if it's already [39:55] happened you know I feel it as if it's [39:57] already happened and then I break it [40:00] down into realistic goals you have to [40:02] make your goals realistic and that's one [40:05] of the problems people have you know [40:06] when they're setting a new year's [40:07] resolution they set these unrealistic [40:10] goals and then they don't succeed and [40:13] then what happens is they stop setting [40:15] resolutions right they don't even set [40:18] them anymore because they think that oh [40:20] because it really hurts their confidence [40:21] yeah when you don't succeed in your [40:24] goals it'll undermine your confidence so [40:28] it's so important to set realistic goals [40:31] and you you're you're reviewing your [40:34] goals every week and I feel like that's [40:38] one of the major major problem that once [40:41] these people set their yearly resolution [40:45] month pass they don't go back and check [40:47] what was their goal uh and and [40:50] everything slip away [40:52] oh yes absolutely like when you that's [40:55] why you should look at your goals every [40:57] day [40:58] at least your top three goals for the [41:00] day you know but [41:03] um the more you look at it the more [41:05] you're sending that message the [41:06] subconscious to your subconscious mind [41:08] it gets reinforced you know it's kind of [41:11] like ask and you shall receive [41:14] really once you know what you want the [41:18] rest gets a little bit easier because [41:20] you know where you're going you know [41:22] what I mean yeah [41:25] so um [41:27] how your typical day look like [41:31] well [41:32] um so I do work as a physical therapist [41:35] part-time but on the days that I'm not [41:37] working I have a five-year-old and I [41:39] have a very busy [41:41] um schedule so I try to he goes to [41:44] school and in between I do my self-care [41:46] I have my [41:48] you know my exercise routine I do 30 [41:51] minutes a day of exercise and then I [41:54] work on my coaching [41:56] and then I take care of my son my family [42:00] my husband [42:02] um you know it's a lot and it really [42:04] time flies like this so I have my top [42:06] three goals of the day and I make sure [42:08] they're done before one o'clock [42:11] um you know I'm human it doesn't always [42:13] happen the way I play it especially when [42:16] you have a five-year-old [42:18] um things happen so you know you just [42:20] get back on track that's where the [42:22] positive self-talk comes in because [42:24] sometimes I find that people a lot of my [42:27] clients they set goals and they get so [42:30] discouraged so frustrated when they are [42:32] not successful but you know they beat [42:35] themselves up a little bit in their head [42:37] they become critical of themselves [42:40] um and so that causes anxiety and stress [42:43] and so you have to break that cycle and [42:46] start thinking positive be your best [42:48] cheerleader get back on track if you're [42:51] not successful you know [42:55] your son is so adorable I saw his [42:58] picture on your Instagram thank you [43:01] you're a beautiful family thank you [43:04] you're still doing your physical therapy [43:08] as part-time and that's one of the [43:10] questions that people ask me I've been [43:12] writing for three years and now this [43:14] YouTube [43:15] um that when you're gonna switch to full [43:18] time are you gonna switch to full time [43:19] or not and you have not so [43:24] are you going planning to to your [43:27] coaching full-time or what's the thought [43:30] process around that for not switching [43:32] right so [43:35] so I I'll I'll go back to when I was [43:38] starting to review my goals and I never [43:42] wanted because I have a child and I [43:45] already have my physical therapy work [43:49] um even though I do it part time [43:52] I wanted more life balance I wanted more [43:54] time for rest and travel and joy so I'm [43:59] I mean the coaching is something that [44:01] I'm doing but I don't want to make it [44:03] you know 40 hours a week or more you [44:06] know [44:07] um I enjoy what I do and I love making a [44:10] difference I'm also working on a book so [44:13] you know my time management is really [44:17] everything I um [44:19] if I don't manage my time then I don't [44:22] get these things done so it's it's very [44:26] challenging but I think that someone who [44:28] is extremely busy and I would say I'm [44:30] extremely busy even though I have you [44:33] know not one full-time job it's two [44:36] part-time and then a family [44:39] um and then writing a book it's it's all [44:41] doable though it's doable if you can [44:44] manage your time [44:46] that's important [44:47] yeah uh many people who advocate for [44:50] leaving nine to five job and doing [44:52] something full-time they don't realize [44:54] that the side effect of it by doing a [44:59] full-time job like me I don't have to [45:02] worry about making money from this [45:05] passion work that I do right I can [45:08] freely write whatever I want to write I [45:10] can freely consult anyone without [45:12] expecting anything back from them right [45:16] um I I'm not looking for money there so [45:19] that that has been a big plus for me and [45:22] when when a friend of mine asked me I [45:25] said I don't know I I don't know if I [45:28] even want to do anything full-time [45:31] and everybody's birthday yeah but he is [45:35] different everybody is different it [45:37] depends on what they want in life where [45:38] they are in life and [45:42] it's like the sky's the limit they can [45:44] achieve just about anything they want [45:48] uh we touched upon the time management [45:50] method so I wanted to ask you what's [45:53] your time management method [45:56] um I think the thing that has worked the [45:59] best for me is time blocking so I have a [46:03] um [46:04] you know weekly calendar [46:07] but within it I can see the hours of the [46:10] day of each day [46:12] and I really block out each time each [46:15] hour [46:17] um almost as if they're appointments you [46:20] know if it's like I have to work on my [46:22] book for example that's like an [46:25] appointment for myself if I'm working [46:26] out it's at a point it's like a doctor's [46:28] appointment you know or um you know you [46:31] have to go to that appointment and you [46:33] but if you don't write it down it [46:36] probably won't happen [46:37] so for me that works really effectively [46:40] and for a lot of people also it's time [46:42] blocking is what it's called [46:44] and you do it on all physical book [46:47] what's that you do it on a physical book [46:49] not an electronic calendar I'm not yes [46:52] um I have an actual planner [46:55] um I have to put like pen to paper [46:59] um I cannot do electronic I have a [47:02] backup electronic calendar but I'm old [47:04] school that way [47:06] you know I want to show you this this is [47:09] my notebook all right yeah and then [47:13] oh this is all the research and notes [47:17] that I have for this interview okay [47:21] and um [47:25] a lot of Mind mapping too so that's how [47:28] I think and um you get so tempted that [47:32] you can just copy paste this information [47:33] and build an uh a Word document yeah but [47:37] this guide me much [47:39] better [47:41] um when I'm talking to someone rather [47:43] than [47:44] looking at the electronic version of it [47:46] sure it's very visual too very Visual [47:49] and then also the crossing the [47:51] items yeah [47:55] great [47:57] um is there a question that I did not [47:59] ask but you want to answer huh [48:03] um [48:04] you know I think we covered [48:08] you know I think we covered a lot of [48:11] things and important things because [48:14] I I guess the main thing I think we [48:18] should just touch on again probably we [48:20] might have covered it is [48:22] you know a lot of people are suffering [48:24] from Stress and Anxiety [48:28] but they don't have to [48:30] and [48:32] it's so important that we stop and look [48:36] at ways that we can take better care of [48:38] ourselves because we all deserve that [48:40] you know we all are amazing and capable [48:44] of so much and it's not just about work [48:47] it's about life balance it's about [48:50] prioritizing our self-care creating [48:52] those healthy habits being our best [48:55] cheerleader having positive self-talk [48:58] um [48:59] you know that's that's my message to [49:02] your audience is just never stop [49:04] believing in yourself and in your [49:06] ability and put yourself number one [49:08] because if you don't put your oxygen [49:10] mask on first how in the world are you [49:12] going to take care of your family how [49:13] are you going to take care of other [49:15] things [49:16] you have to put your self-care needs [49:19] first number your number one [49:23] is there a question for me [49:27] um [49:29] you know I just I I don't think so I [49:32] just love that you're bringing a great [49:34] message to people and helping them with [49:36] their career Journeys and just you know [49:39] with their Journeys in general I think [49:40] it's really helpful [49:42] thank you yeah thank you so much my last [49:46] question always is what's your message [49:48] to audience which you already yeah given [49:51] um so perfect I thoroughly enjoyed every [49:55] minute of our conversation today thank [49:57] you thank you for having me as a guest [50:02] [Applause] [50:03] [Music] [50:09] [Applause]
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