[Live Coaching] "When I Think I Should Be Doing All the (Wellness) Things, I End Up Doing None at All"
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[00:00:00] Hey there, friend. Welcome back to the purpose map podcast. I'm Casey Berglund, your host and the founder of worthy and well. And this today is one of our live coaching sessions for the worthy well-nourished series. So our community member today is being coached on the topic of finding a consistent wellness routine.
Casey: And I know that she is not alone in some of the struggles she's experiencing the overwhelm of feeling like she should, you know, do the meditation and drink less coffee and go to the gym and like cook more meals and on and on and on. And when she feels like she's failing at like one of those things, it's almost like why bother?
Casey: I'll do the bare minimum, you know, finding herself. Watching TV relaxing. Cause she's tired at the end of the day. And just really having a hard [00:01:00] time discovering how to live in alignment with her wellness values. You know, she's definitely someone who values wellness and wellbeing and wants to be a person who is taking care of themselves, um, is living.
Casey: Integrated joyful, expansive way, and just, just finding it difficult to build those routines and habits into her lifestyle, especially since she's a committed business owner, entrepreneur and loves her work. So maybe you can relate. And if, so, this episode is for you. These live coaching sessions, we do our best to keep the identity of our community member anonymous.
Casey: As well, it's important to know that this is not therapy. Coaching is different from therapy in that we are really forward oriented, uh, oriented toward setting goals, getting the right amount of information from the [00:02:00] past that we need and applying it to the future rather than diagnosing or treating any sort of mental health issues or.
Casey: Really spending a lot of time kind of navigating the past circumstances to find here. That being said, uh, in some of our episodes, we do more embodiment work than others. And I think as soon as we start to tune into the body, there can be old hurts, uh, pains, traumas that come bubbling up. And so there's a little bit more overlap in our method using the, let your body lead method, which integrates coaching embodiment, ancient wisdom, and science in our approach.
Casey: Session you'll notice that we lean more heavily on coaching tools. If you're someone who is a coach yourself, or you're curious about the, let your body lead method, you'll be experiencing that throughout this session with our community member. [00:03:00] All right, let's just dig in. And if you have questions at the end of it, please do reach out.
Casey: Send me an [email protected]. You can also send him a DM on Instagram at worthy end. Well, and we're going to get right to it. Notice how. This community member comes to clarity at the end and discovers her next best step for upleveling her wellness. All right, here we go.
Casey: All right. What is it that you'd love to focus on as it relates to your wellness today?
Aislinn: Um, I mean, I think that for me, I have no real structure in place and I can feel that the result of that is, um, lack thereof, wellness things. Um, I almost always prioritize other things. So I think. That's kind of where I'll start. I feel like [00:04:00] I need some structure and focus.
Casey: Just a quick check-in around that, the structure and focus.
Casey: What are you hoping that that would do for.
Aislinn: Um, I think that it, having something that has becomes a habit would be good, but I'm not actually sure how to do that because I actually. Um, I'm not great at building habits. I'm good at listening to my intuition of what my body needs, but I, I'm not great at doing something consistently. I would say.
Casey: Um, so what I'm hearing you say so far is that you'd like the focus of our session today to be on. Building wellness habits or practices that support your wellbeing and figuring out the right type of structure for you so that it actually is sustainable. Does that feel accurate in what you shared so far?
Aislinn: Yes. Yeah, that sounds like exactly it.
Casey: Yeah. So as it.
Casey: relates to the topic of building more consistent wellness [00:05:00] practices, what specifically would you like your goal to be for this session? This time that we have together?
Aislinn: Um, I think I'd like to walk away with a plan of some kind that will. Help me feel my best and perhaps some insight onto like, why I struggle to keep these things consistent.
Casey: Right. So it seems twofold uncovering perhaps what gets in the way of consistent wellness practices and also a plan that's more sustainable for you that you feel confident you can use any useful way.
Aislinn: Yeah, exactly.
Casey: Yeah.
Casey: So when you say a plan, uh, what exactly do you mean by that? Or what might it look like? In terms of what you actually walk away with. [00:06:00] Uh, for example, you know, that could be a checklist that could be a way of structuring your calendar. Like, do you have a sense of what you mean when you say a plan?
Aislinn: I mean, I think that, um, I don't know that I have an exact idea of what that looks like, but I think that, um, you know, I am someone who. Can kind of get overwhelmed with all of the things I feel like I need to do from a wellness perspective that I'm not like. And so I think that, you know, immediately when he said that I started thinking like, well, green smoothies.
Aislinn: And like, when did you do them? And like pre prep them and then put them in the freezer. And then like, you know, when am I going for my walks and when am I doing weights and when am I doing yoga? What am I meditating? Like? But like, as soon as I started thinking all those thoughts, I start getting really overwhelmed.
Aislinn: And then I just want to do nothing, but like lay on the couch.
Casey: Right. It makes complete sense. What I'm hearing you say is that when you start to think of a wellness plan, [00:07:00] you think about all the things that you should be doing. I put should in, in quotes and. When you start to list those out in your mind, it's like, there's this dust storm almost where it becomes unmanageable.
Casey: And it leads to just, Yeah.
Casey: Wanting to check out from even thinking about any of those things, a bit of this sort of all there done mentality or perspective.
Aislinn: Yeah. And I think that, like, what happens is I, you know, get home from work and, um, you know, like in my head I'm like, okay, I need to have like a really healthy meal and I'd love to do something active. And, you know, I want to like meditate or whatever, but then what actually happens is I do one of those things and it takes way longer than I anticipate.
Aislinn: And then by the time I'm done, it's like eight 30 and then I just watched TV. 10 30 11 did none of my wellness things and likely feel worse because, you know, I'm watching something [00:08:00] that's not really contributing to me feeling good, but I can feel that I'm in that cycle of like, not actually doing anything proactive, um, or like I'll do it for short bursts.
Aislinn: And so I think that that's why I'm kind of like, I know that I'm out of sequence and out of. You know, I'm not in like a good wellness place and I can feel it in my body as well. Like I can feel that I'm sore and that like, you know, I have like a weird kink in my back and I have a weird rash on my arm.
Aislinn: And just like, all of these things are kind of like popping up, but I don't feel, I feel like work-life wise, I'm actually working with balanced amount of hours not working on the weekends. You know, not working past 5:00 PM and that's new for me, but I actually still feel like quite stressed mentally. And so I think that the results is that I'm just coming home and like watching TV, which isn't actually helping me, you know?
Casey: Yeah. Yeah. I'm really [00:09:00] hearing that. You're feeling a bit of a misalignment or a disconnect between your value of wellness and your capacity to execute on the actions and behaviors that you would align with what it means for you to be well, does that feel true for you? Yeah.
Casey: and I think that's a completely normal experience to have, um, you know, given that you're human.
Casey: I think it's a really natural to imagine wellness in a bunch of different contexts and be overwhelmed by it. And to think that something will take a shorter amount of time than it actually does. It's hard for a lot of folks and it's, you know, anyone in your shoes would feel like. I need a little support here.
Casey: Um, so this is becoming clear and clear what we're after that sounds like a, a simplified and or realistic slash customized for you plan, uh, that doesn't lead to overwhelm and then [00:10:00] ending all of those wellness habits. Is what you're after. And I'm starting to hear from you already. You said you wanted to eliminate what gets in the way of that sustainable action as it relates to your wellness practices.
Casey: And those a little bit more around that is already bubbling up. So we're going to dig into that in a little bit more detail shortly. And for now, I'm just curious, what would happen or shift in your life? If you felt like you had that simplified customized to you, plan that you feel you can consistently, and even, I don't know.
Casey: Dare I say, joyfully follow. What would change in your life if you have.
Aislinn: I mean, I think that I would feel more at peace. Um, I think I would feel like pretty like proud of myself and I'm consistently doing these things that make me feel good. Um, [00:11:00] and I think that it would reduce my stress because I think that like, you know, when I pile on all these things kind of inconsistently, it adds to my stress and then I'm stressed, but I'm not doing it.
Aislinn: And then, you know, and I think my body would feel better. Um,
Casey: Yeah. And it feels important to acknowledge and celebrate in you what I witnessed and is your like awareness of yourself. You're like, so aware of this pattern and even having that awareness of how sensations in your body show up when you're in these like patterns. That's. A really beautiful sort of foundational place to start.
Casey: So something to really be proud of. Um,
Casey: so let's take into what we need to address or resolve in order to get you the simplified, customized plan that you feel you can consistently follow as it relates to your wellness. So talk to me about more about those patterns that seem to [00:12:00] get in the way or what we need to address or resolve in order to get you what you want.
Aislinn: Well, I mean, I think that, you know, in the past, when I tried to kind of create something like this, something that consistently pops up is that I need to get up earlier to fit in all the things that I want to get in. But yet I feel so tired and like, I'm, I frequently get eight to nine hours of sleep and then wake up and still feel tired.
Aislinn: Like, I feel like I need to have. Um, a nap or whatever. And so, you know, there's a few, had been a few times where I've tried to wake up at like 6, 6 30 and it is not happening. And like, I always talk that back to just like discipline, like self-discipline and to have more discipline. But then at the same time, I kind of like have a battle in my brain with yes, but you need to feel rested to do good work.
Aislinn: So it's better for you to have more. And feel rested then to get up early and do work out and [00:13:00] whatever, you know what I mean? Like I think that I sometimes have a hard time differentiating what's me. Um, kind of like justifying, uh, not hitting, not like doing the things I need to do. And what's actually like real and needs more.
Aislinn: Like I need more sleep. So there's some there's that, that kind of pops up quite often, because I think like, after. Is when I usually do any type of like, um, fitness or like workout. Um, but then oftentimes when I've done work, I just want to relax. And so that's not like part of the equation and like mid day workouts are something that I really wanted to fit in, but never fit in because I feel like it's hard for me to kind of like detach from work when I'm on.
Aislinn: Uh, role. And even if I'm not on a roll, I'm like, well, this is to makes no sense. It's going to be like a two-hour break and then I'm going to have to work longer. And I don't want to request five. So there's just all these kinds of conflicting [00:14:00] things that aren't really like
Casey: Mm. yeah.
Casey: it sounds like you've really thought about this quite a lot, and you've tried out different things over the years. And so it makes perfect sense. There's a sense of like that frustration perhaps, or just like, what do I need to tweak or do to make this work for me? Like a bit of a challenge there.
Casey: Um, Yeah.
Casey: And, and it also sounds like it's really important to you, or it wouldn't matter to come back to this topic. Re figure it out. You know, um, what I'm really hearing you say is the part of what feels like it gets in the way of you following consistent wellness practices that you want to follow is, uh, the timing has not aligned in the way.
Casey: You want it to, um, what I'm hearing you say is like, your go-to is like, well, I just need to get up earlier because then I'll have more time to do things for my [00:15:00] body, uh, before jumping into work. Um, but it feels like getting up earlier means feeling less rested, which has negative impacts down the line.
Casey: So anyone in your shoes would feel that conflict. And then it sounds like the idea of. Moving your body say mid day, that doesn't feel quite right either because the interruption in your flow of work feels like that comes with too much of a cost to you as well. And then by the time, the day is through, you're tired from all of the energy that you've exerted in the brain power that you've used through your Workday and anyone in your shoes could understand that as well would feel exactly the same way that that timing doesn't feel quite right.
Aislinn: Yeah, I think all of that is true. And, and also like, I, I wonder how much of these, like barriers are just self prescribed things that I'm trying to. You know, like I must work an eight hour day or I haven't done, you know, enough work. And like that has already been a [00:16:00] retrain cause it was like, it used to be like, if I don't have 12 hour day, I haven't done enough work.
Aislinn: And now it's like, I'm at an eight hour day and I'm like, yeah. But if I take a two hour break, like, am I even doing enough? Like I, and then so like, you know, who cares if I took a two hour break in the middle of day? Like I just wonder how much of it is like me trying to like squish myself into a box and.
Aislinn: You know what I mean? I'm not having, I'm not articulating a well, but
Casey: yeah.
Casey: I do know what you mean. It's like fitting in with these conditioned belief systems that are kind of running, maybe subconsciously in the background. Um, the example you used of, like, I used to think I had to work 12 hours, so I worked 12 hours and then you, it sounds like you like busted through that limiting belief and you learned that, oh, I can actually. Work done in eight hours, you know, and it sounds like there's an awareness in you that, or at least a question of how much of these barriers are elements that are blocking me from the desired sort of outcome in terms of [00:17:00] wellness. Are these sort of like made up or conditioned by society barriers rather than true barriers.
Casey: Does that feel accurate? Yeah.
Aislinn: It does.
Casey: Um, I'm getting, I'm feeling just intuitively called to ask your permission to, um, introduce a thought and just see what comes up for you when I share it. Are you okay with that?
Aislinn: Yeah. Yep.
Casey: The question that is coming through is. What would change if we looked at this whole topic of wellness, from the perspective of what, if you are not broken, but your system is Y
Aislinn: Yeah. I mean, that feels great. Even just to hear a little.
Casey: so for example, What if we could create a [00:18:00] system. And I guess this is maybe kind of like the plan that you're looking for. What if we create, create a system that makes this easier and maybe even more, I want to say like thoughtless and I, I suppose that's also what we would call a habit. A habit is just following through with a pattern without having to think about it so much, a system that supports you instead of you. Questioning yourself and trying to change your natural behaviors,
Aislinn: Yeah.
Aislinn: Yeah.
Casey: because I'm almost sensing from you when you talk about the things that you've tried and the things that didn't work. It's like, Ugh, there's almost this, like, what's wrong with me feeling like, why can't I do this? And, and sort of like, I don't know if it feels true that there can be a guilt and a shame that can come in there, even if it's really subtle, you know,
Aislinn: Yeah, totally. I mean, that is there because I, I am constantly trying to like [00:19:00] readjust my behavior. 50 these things, but then like, it's a lot of doesn't come naturally to me. So I'm really like working against myself a lot of the time.
Casey: Right. So what comes naturally to you? What in your life right now feels like it is in a really beautiful flow, even if it's completely unrelated to wellness, like what's feeling inflow for you.
Aislinn: Um, I mean, it's. What I'm currently doing, feels somewhat inflow, which is just like, you know, when I need to stretch, I stretch when I need to do yoga. I do yoga when I need to roll up my back, I relevant back. Um, um, but you know, and like, I'm like, I'm cooking a lot more, but then I still, you know, it's, I feel like there's still things.
Aislinn: I'm not doing a lot of meal planning. So it always feels like a bit of a scramble to like, make something that [00:20:00] makes me feel good and is healthy. Um, and yeah, so there's, there's things that feel good or like I'm going on lots of walks with my dog and that feels really good. And like, I feel like even just getting steps in every day feels really good for me and kind of like,
Casey: Mark.
Aislinn: I've been listening to like classical music in my headphones and I go for a walk and it just feels very like, It hits a lot of things for me.
Aislinn: Like, I feel like it helps me feel less anxious. It makes me feel more peace. It's like feels slightly meditative. Um, but I think the things I guess, and I, I just, I, um, I'm going to say this out loud, but I don't know how true it is, but I guess what's missing for me is like pushing myself and like, I feel really.
Aislinn: Like when I'm doing hard workouts where sweat a lot and like, you know, doing weights and stuff like that. I feel really proud of myself for pushing myself. And it also, like when I [00:21:00] do heavy workouts, like sweaty things, it does help me feel less anxious. Um, and like walking helps, but I think that like, I'm not pushing myself really in any area of wellness.
Aislinn: And I think that, like, I, it feels weird to say that that's what I want. And I don't know if that why that is what I want, but you know what I mean? I'm kind of just like, I think that like, you know, even like I have too many coffees a day and I know I need to have like more tea, but I'm like, why don't I do that?
Aislinn: I just don't.
Casey: Mm. Right. So Yeah.
Casey: what I'm hearing you say is you actually have a lot of wellness practices integrated in your day to day. You take your dog for walks. You even listen to classical music while you do it. And it seems to have this beautiful impact on you. And you've discovered that on your own, you know, it sounds like, um, you stretch when you need to roll your body out when you need to.
Casey: And it sounds like these practices are in an integrative, maybe [00:22:00] more. Passive intuitive way, which is kind of what you spoke to in the beginning and what you feel like you're missing is pushing yourself. And what I'm also hearing you say is that you're kind of open to exploring that, like where does that pushing myself come from?
Casey: Is that something that I truly need that would feel amazing for me? Or is it sort of like a unnecessary pressure?
Aislinn: Yes exactly.
Casey: Yeah, When you hear that reflected back. comes up for you as you navigate those two parts? Like, is this something that I really want that would be supportive for me? Or is this an unnecessary pressure?
Casey: Like, talk to me about that. Those may be two parts.
Aislinn: Yeah, I think that like, honestly, the first thing that just happened is I was like, I'm, I'm doing the bare minimum because they don't actually invest in myself.
Casey: Wow.
Aislinn: the bare minimum is like just the bare minimum to continue doing what I'm doing. Work-wise, which is like a rollout. So my back doesn't hurt so [00:23:00] I can go to work the next day.
Aislinn: And like I do stretches so that my sciatic nerve doesn't hurt. I do walks so that my dog stays alive. Like, you know, I'm not, I think when I, when I say push myself, what I actually am saying is like invest in myself to feel better. And I think that I'm in a slump and like I'm in a slump because. I'm pushing myself as actually, not that, like, when I, when I was hearing you say that I was like, I used to go to this gym, that's literally three blocks from here.
Aislinn: And like, money's not an excuse because it's so cheap per month. And I used to go for like an hour and it felt so good. And I would do like a sweaty hard workout and I would come home and have a shower. And then like, that just felt so good. But I think that. I'm not really investing myself in wellness.
Aislinn: It's like too, too much extra on the plate, but then really what am I doing instead? I'm literally just watching TV and doing nothing.
Casey: Yeah.
Casey: Wow. There's so much in what you just shared. I felt like a, an energy [00:24:00] shift when you replace the word, pushing yourself with investing in yourself, instead of I'm not pushing myself, I'm not investing in myself. What do you notice in the difference in energy between those words?
Aislinn: Um, it feels like less like I'm failing. It's just like it, when I, when I, I know that all of these things are in the category of self care and sometimes when I hear the word self-care I get like a bit, like, I really
Casey: Yeah, I hear you.
Aislinn: like, I feel like I'm like, oh God, okay. Like, you know, I have my deaths every night. Like I love my best.
Aislinn: I do my self-care. Really what? Like, it's interesting because I can see how now it might be a bit self sabotaging of me because I'm tired all the time because of the, kind of the lack of investing in myself from a wellness perspective. But like I'm not investing in myself to get myself beyond that shelf point.
Aislinn: Like I need to like get to a point where I feel have more energy. I [00:25:00] know that like drinking, reducing my coffee intake will help, you know, Anxiety and probably make me feel less tired if I'm having less coffee and needing it all the time. Um, and then like, you know, doing hard workouts, I know it gives you more energy and all these things that like would probably help me get beyond the shell point.
Aislinn: I'm not investing in because I'm literally just doing the bare minimum that keeps me able to do my daily.
Casey: Yeah.
Casey: And I'm just noticing your body language. When you talk about that, it's like you had your hands kind of. Toward each other with the fingers outward, like you were kind of mimicking a shelf and then you're pushing that shelf up almost like lifting an upper ceiling or something. Um, and, and it sounds like there's a recognition that there's like a little bit of intention or exertion or something, or even maybe just a choice, we'll discover what it is.
Casey: To invest in yourself to move beyond this safe status quo or what you said [00:26:00] earlier was like doing the bare minimum so that you can get back to work to a new level. And I guess a couple of things are coming up for me. What would that new level of. Look like if you could just talk to me a little more, maybe envision into the future that you're waking up as this, um, different, being a different version of yourself, an up-leveled version of yourself.
Casey: Talk to me about who you are in that space, and if it helps to close your eyes and even envision it and talk from that place, like, feel welcome too, but like out in time.
Aislinn: I feel like when I think about that version of me, it's just like less, um, Bogged down like less, um, stressed. Um, because right now I like don't really, I don't think I actually want a place where I need to feel [00:27:00] stressed, but I'm not really releasing it. So I think that for me, the future is like, you know, just, I feel like more freedom and more, um, uh, Just like really proud of myself and, um, someone who's really like engaged and not, uh, just kind of passive, like I'm engaged in like my life and my friends and my, um, work in a way.
Aislinn: That's not what I'm doing now, which feels kind of more bare minimum. Um, and like more invested in living life. Enthusiastic. That's like, that's the biggest thing that I feel like I can see is, you know, this person that like goes to like art galleries and museums and goes on, um, hikes and like makes like [00:28:00] conscious a conscious effort to book things in that.
Aislinn: expansive and not just like recovery. Cause I feel like right now I'm just in recovery mode. Like I don't want to book things in advance. I don't want to do things like that because I'm on, I'm going to need that weekend to just chill out. So there must be something happening like physically too.
Aislinn: That could be just the reduce of like, not having dealt with stress for so long or not like not having cope with it. Making me feel like maybe my adrenals are shot or something, but all of these things might, might help me get over.
Casey: Yeah.
Casey: Yeah. First off it makes perfect sense to be in recovery mode. If you feel like you have been working a lot, just like feeling tired. You know, you mentioned before we hopped on this call, that you've just gone through some big shifts and changes in your life. And so it's like your [00:29:00] body, your system is like adapting to a lot.
Casey: It makes perfect sense that you'd be in recovery mode or sort of like, just like getting by, as it relates to your wellness right now, like anyone in your shoes would feel that given. The various circumstances that you've been sort of moving through up until this point in time. And what I'm hearing you say when you zone out is I keep getting the words like elevated lighter, like lifted a brighter almost you talked about having more enthusiasm for life.
Casey: And as you spoke about that future version of you, it sounds like these wellness practices are connected in some way to you living more fully. And in an integrative way. Cause I heard you talk about art galleries and things that aren't necessarily related to your work. Um, what comes up for you when you hear that reflected back?
Aislinn: I think that's true.
Casey: Yeah.
Aislinn: Yeah. I mean, I think that like, um, perhaps somewhat related to [00:30:00] COVID, but probably not. It's just me not doing a lot of like joyful, fun things that make my life feel. Great because my whole life has been work. And I think perhaps it's honestly just like a phase approach to, to like, I naturally am doing a phased approach to what we just described, which is like, I was overworking working 12, 14, 16 hours a day.
Aislinn: And now I'm working eight hours a day and doing nothing at night. You know, or like nothing in the morning. So like, I still might still, my whole life is work. I just am doing it less. And so maybe I just needed to get here to have space, to be like, why am I not doing these things that I thought I would want to do?
Aislinn: You know? Like I can see how maybe it's just like, naturally I needed space to realize that I had space. And now I'm moving into a period where I have to constantly decide. Fill that space with things that light me up and make me feel good. And [00:31:00] I'm just not in the routine of doing that because I haven't had any space or time to do it for 5, 6, 7, 8.
Casey: Brilliant awareness. How does it feel to acknowledge that? Actually, maybe you're what I'm hearing you say is almost like maybe this is perfect timing. Like maybe I've actually made progress from this to this present moment. And now I'm wanting something more. I'm wanting to be more conscious, more intentional about how I fill this extra space.
Casey: You're talking four hours a day.
Aislinn: Yeah.
Casey: working anymore
Aislinn: Yeah.
Casey: because that was a conscious choice. So how does that feel to almost acknowledge that, like this might be perfectly timed and I'm just in this phase moving into the next phase.
Aislinn: It makes you feel a lot less guilty and just kind of, you know, like, uh, yeah. I just feel less pressured.
Casey: beautiful on a scale from one to 10, how ready are you to move into that next phase? That phase three, the phase of [00:32:00] intentional conscious up-leveled enthusiastic integrative, holistic wellness.
Aislinn: I can look at 10. I feel really ready. I feel excited and like, yeah.
Casey: Ooh, let's do this. This is feeling good. Um, there was something really cool that happened in that shift from shifting language that you used from pushing yourself to investing in yourself. And it's, let's not forget, like it's obviously clear that you care about and love your work and your business, and are very committed to that as a path.
Casey: You know, when you talk about wellness, you talk about it. As it relates to your work, as it relates to your business, as it relates to how much you work, et cetera.
Aislinn: Yeah.
Casey: And I found it to be really interesting that you use the term investing in wellness. I just, haven't invested in wellness. It's not about pushing myself.
Casey: It's about investing in myself and that word invest was such a beautiful word because I know you [00:33:00] know, what it means to invest in your business. And I'm curious if you could tell me. A little bit about like how you invest in your business almost as a way to see like what it might look like to invest in your wellness.
Aislinn: Mm. Hmm. I mean, I think when I think about investing in my. Business. It's a lot of learning and like time, like it's a lot of, high-level looking at my business, seeing what's missing, seeing what's going well, what's not going well. And then filling in the gaps. Like I look up things constantly to see like, okay, financially, um, you know, this quarter was different than this quarter.
Aislinn: How is it different? You know, like, you know, I give my business a lot of thought and I got a lot of space in my brain. Um, so that's one thing. I think that like, I invest in my business by hiring people, um, that can kind of make me feel light and like, [00:34:00] um, give me the space to do so. Um, yeah, I mean, I, I give my business, obviously a lot of my physical, like time in the day.
Aislinn: Um, and I invest in my business, but yeah. Kind of surrounding myself in things that inspire me about my business. Cause like, I think that I have now kind of gained a bit of a superpower to get myself really excited about what I do, which is like, I'm always looking at like other people's work and like people that I love and people that like really inspire me.
Aislinn: And I, I think it really like reignites my fire. Um, yeah. And I'm I go to conferences. I go to. Talks. I listened to podcasts. Like I really do a lot that kind of makes me feel excited about work.
Casey: Wow. Yeah. Um, just based on what you shared there, I just had the thought, like how lucky is your business to have a founder? So [00:35:00] invested, you know, you know, what I heard you say was you invest in your business through continuous learning. About various elements of business that you want to develop, you invested in your business through conscious thought and, um, review reflecting on the last quarter, looking at where the gaps are, making decisions about how you want to move forward. You invest in your business through hiring people to help you hiring support. You invest in your business through actually offering it time. Eight hours a day. Yeah.
Casey: And I'm sure more in moments you invest in your business in all of these different ways. So I just want to check in with you what comes up for you when you hear that reflected back?
Casey: Um, maybe how could you use what you know about how you invest in your business and apply it to wellness? What stood out to you?
Aislinn: Yeah. [00:36:00] I think that like,
Aislinn: I mean, when I think about investing in wellness, it's like the same types of things, like, you know, looking at and reading resources that make me feel inspired to like eat clean or, you know, try new cool, like, you know, macho lattes that aren't coffee. Like I think that like trying those things does kind of inspire me.
Aislinn: Even if I don't have a green team, moderate, a latte every day, like. It just kind of helps me get into the practice of having, like having wellness as a focus. Um, and then even things like at the gym, like, you know, I have often thought that I need to have like, um, some like personal training sessions because I ended up just doing the same thing again and again.
Aislinn: And I know that that's not really what I need. Um, but then every time I think about it, I'm like, Nope, can't afford it. That's not a good idea. Like, you know, but I would easily spend like $150. Dinner out and not [00:37:00] feel guilty about it at all, but like investing in a personal trainer for a few times feels totally out of reach.
Casey: Um, yeah. Yeah. It's interesting how, uh, investments in one direction of life can feel like easy and, you know, a no-brainer and applied to a different area of life that you also care about can feel like, oh, why would I do that? Um, yeah. Yeah. One more question about the business side of things. If you can kind of go back there to those different elements that you mentioned, that you invest in business, what is it about you uniquely that can easily make a choice to make those investments?
Casey: What is it about you that helps you invest in all of those things that you shared? What's the thread underneath.
Aislinn: I mean, I think that I'm just really passionate and so I can kind of like, I've been [00:38:00] funneling that through one area of my life and basically no others. Um, but I think that like, you know, I love, I love having, like, you know, I'm very driven and very like passionate, but I think that I really have only had focused on in, in work.
Casey: Um, how could you use your naturally passionate and driven nature and apply it to the area of wellness?
Aislinn: I think that maybe just it's just like opening it up to be more curious and like allowing myself to kind of explore it in a way that isn't isn't, uh, you know, perhaps an execution. It is regimented, but when I think about. Having something regimented, it makes me, it makes it feel like robotic and not fun.
Aislinn: Um, and like that extra time I like really wanted to have like, you know, I want to feel [00:39:00] refreshed and I want to feel like I'm filling my cup back up when in actuality I'm not doing that. Like, I think that when I reframe it as, you know, something consistently exploratory, then it feels.
Casey: Yeah.
Casey: Got it. So it's this. Passion and drive, and also a curiosity and an exploratory part of you and, and the word like creativity is coming through. Like you work in a creative business and you have this like creative kind of energy about you. Um, that feels kind of aligned with the exploratory curious essences.
Casey: Um, Kind of want to bring in this other piece that we have been talking about like wellness practices and because of what you shared earlier, but when you think of wellness, it can be overwhelming like meditation and this and that. And the other thing, um, I just want to also reflect back to you in this moment that when [00:40:00] you use examples, as it relates to wellness, the ones that I hear you coming back to over and over again are like, I want to push myself a little harder physically, AKA, uh, in other words, I should say, invest in myself, physically.
Casey: It sounds like you want to, uh, strengthen or overcome a challenge physically. Uh, you talk about the gym or movement. You use the example of like, I could hire a personal trainer. Uh, I sometimes think that I can't afford it or shouldn't do that, but so I'm hearing that. Okay. Uh, core theme that is naturally coming up, as it relates to wellness, I'm also hearing a theme as it relates to your beverages, coffee, macho, et cetera.
Casey: Right. And so for, for the sake of like streamlining and simplifying and, and even maybe I'll ask you, like, when you look at the movement side or the beverage side, is there one of those that feels like you're most like wanting or craving to create shift or change with.
Aislinn: it's [00:41:00] definitely the, the gym, like the physical.
Casey: Yeah.
Casey: I'm hearing that from you that you're wanting like some more intense movement because of the benefits that it offers you in feeling empowered, like you've overcome to overcome a challenge in your like mental health, your anxiety and stress, which is something that you said you want some relief from.
Casey: It sounds like it would feel like. Uh, maybe the leading element that may be one piece that could open up the door or help you step up into the next level so that the other practices could fall into place. Does that feel like.
Aislinn: Yeah. Yeah. I was just thinking that, as you were saying, reflecting that back in the past, when I have invested in going to the gym and I have had a personal trainer before, and when I did, that was the longest stint I've ever. I would, you know, I got up at 6:00 AM and went to the gym and like, that is not like me at all, but I think the more I was into it.
Aislinn: The more, I was like, oh, I need more protein and I need less this and a new, [00:42:00] more of this. And it kind of did all sort of fall into place. And I'm just remembering now that, that, that did work for me.
Casey: Great. So are you okay if we narrow in, on this one practice of
Aislinn: Yes. Yeah.
Casey: gym or finding a way to like elevate your movement?
Aislinn: Yeah.
Casey: Yeah.
Casey: Okay. So I want to bring back this piece that you said earlier, but it's the passion and drive and curiosity and creativity that helps with your like willingness to invest in business.
Casey: And that that's what it is about you that makes it easier to invest. Um, how could you apply that passion that drive that curiosity, that inspiration to support you in invest. In elevating your fitness or your movement.
Aislinn: Yeah, I think that, honestly, the thing that gets me really excited about business is like gain. And from like, uh, you know, like, I [00:43:00] love looking at quarter after quarter, year after year and being like, okay, I felt like I didn't do that great this quarter, but I looked last quarter and I'd make $20,000 more this quarter than last quarter.
Aislinn: And like, then it totally reframes me feeling like I've not, I'm not doing well on that. Cause I'm like, I'm actually improving quite a bit. And even like this year, like looking back and being like, okay, I feel like I'm failing this year, but actually I've made more money and I'm working half as much. So like, I am actually.
Aislinn: Doing far better on a more holistic level. So I think that for me, it's things like, like, I think that now that I'm saying it out loud, like, like, you know, having something to track and, and focusing on building up my weights, like, you know, like I've been lifting five, 10 pound weights for years, whenever I go, because I'm like just doing the bare minimum.
Aislinn: But what if I started focusing on living. Like going heavier and like having gains and like wrote those down and like celebrated them and looked at it holistically, like, and had those check-ins to be like, you [00:44:00] know, month after month being like, okay, how much more did I this, this week? How much longer could I run?
Aislinn: Or, you know, like having kind of like milestones. I think that that motivates me and keeps me really engaged.
Casey: Amazing. So it sounds like you're very driven by having data that is trackable, that can be reflected upon that can show you the progress that you're making. And it makes perfect sense. You would be motivated by that if you're going to like put in the time and the effort in the gym, and of course have fun with it.
Casey: Uh, anyone in your shoes would want to see some. Progress. And it sounds like for you having setting goals and seeing that you're able to meet those goals as part of what could continue to motivate you for that sort of more sustainable success that you said you wanted at the start. had so many tooth Tingley chills, as you were speaking about that. Okay. So [00:45:00] given that you'd like to set some goals and be able to have a system to track progress as it relates to your time in the gym, um, what are the, what are your goals like? You used a couple of examples there, like seeing that you could lift heavier weights, uh, and, or run faster, but like what feels important to you at this moment in time, Um, that you would like to achieve.
Aislinn: Um, I think I, um, like high-level, I think I want to feel stronger, um, and, um, more.
Casey: Hi.
Aislinn: Less sore. Like I think that because I'm not doing that, I feel sore quite often just from like the ergonomics of what I do. Um, and yeah, I think that I, I want to have some [00:46:00] jacked arms. I would love to have like some strong, jacked arms.
Aislinn: I would love to have like, legs that feel like they can like. Make me run fast. Like I think that there's just things that I haven't really thought about what I want from that perspective, but thinking about it, it's not, um, which, you know, feels really important to say it's not at all about like, wait for me, which, you know, if this was 10 years ago, it would have been.
Aislinn: Um, but I think that for me, it's like feeling really strong and really in control of my body, which I think like right now it's. You know, my body's very susceptible to injury, um, from anything, like, I feel like every couple of weeks I have some kind of weird injury or strained muscle or pulled or thing that I have to then go to chiral or massage or whatever.
Aislinn: And I would love if it was like, my body was just like strong and [00:47:00] capable and like kind of could kind of like take care of it.
Casey: Yeah.
Casey: Yeah. And I, I'm definitely noticing that strengths feels like that top line goal. And also that it's maybe hard at this point to define, like, what does that mean right now in terms of like how much weight you could lift or those may be more measurable elements. Does that feel true for you? It's more this kind of top line strengths piece.
Casey: Uh, a perfect place to start. So you want to feel strong in your body, not just in a getting by sort of way, but rather a way in which your pain is reduced. You feel like you can do more. You said you want to have jacked arms. Fair enough. Um, I'm curious, um, what support you feel like you need? Yeah, in order to perhaps narrow in that strength, those strength goals, so that you can have like the measurable data [00:48:00] that you're looking for.
Aislinn: Yeah, I think that, um, honestly I probably do need to like have even just for a couple of sessions, a personal trainer to kind of like guide me because, um, Yeah. I've often thought about like how I've literally just been doing the same thing again and again, for years and years, and clearly that's not like working or pushing me forward.
Aislinn: So I think I need expertise outside of my own to get me started and perhaps stoke some of my own kind of like inner curiosity that will then kind of carry me forward and get me excited to learn. Um, but I think maybe I need someone to kind of like kick it off.
Casey: Beautiful awareness. So you're recognizing the value of investing time, energy, money, like you would in your business, into your own wellness, specifically your fitness and your strengths. Um, what support do you need in finding that personal trainer? Like what, what kind of goes through your mind as you acknowledge that?
Casey: Having someone who has [00:49:00] expertise in this is something that you're looking for.
Aislinn: Um, I mean, recommendations would be great. Um, if you have them, but I think that like, you know, the, the gym that I'm at isn't. Isn't that type of gym that has trainers. So it would probably be something that needed to find that it's like, you know, remote or app based. Um, something like.
Casey: Luckily, there are two specific people that come to mind that I would be happy to introduce you to, uh, that I think have different sort of styles and vibes and offerings. Um, if that's something you're looking for, I can definitely support in that way or help to guide that process.
Aislinn: Yeah, that'd be great.
Casey: Okay, beautiful. So at the very start of our session, you said that you want. structure and routine and building habits around wellness practices. And as we kind of narrowed in more [00:50:00] specifically, it was being able to walk away with a plan of sorts and also aluminate and uncover what kind of gets in the way of more consistency with wellness practices. Um, I'm curious, just as a pulse check, like how much progress do you think we've made with.
Casey: Toward that goal on a scale from one to 10, where one is not much progress and 10 is like a hundred percent.
Aislinn: Um, I definitely feel like we're at a nine or 10, because I think that what I've realized is like, I don't necessarily need to make a plan for all the wellness practices in my life, because I think that like this one. You know, could very well be the thing that lets all the other chips just fall naturally, which is, um, you know, and even if none of them did, I would still feel very accomplished having done this one thing.
Aislinn: So, um, yeah, it's interesting to reframe it from like a business to like investing in myself from a wellness perspective, like that has kind of changed my [00:51:00] energy around this.
Casey: Hm. Beautiful. And I'm curious what you've learned about yourself as it relates to what kind of gets in the way of you showing up to invest in your wellness and to do that consistently.
Aislinn: I think that, um, when it's, uh, when it comes from a place of like, I suck at this, I'm not doing well at it. Like I'm not pushing myself. Like when it comes at a place of deficiency, It doesn't move forward. Um, and like, I do need to be curious and interested in something to invest in it regardless. And I also know that I can do that.
Aislinn: Like I can trick myself into doing that when one is at work, because I know that I need to reignite myself. And when I do reignite myself, it is like truthfully interesting. So I know that like I have that capacity, but I just haven't been using that muscle.
Casey: Yeah.
Casey: beautiful [00:52:00] awareness. What I'm hearing you say is that you're recognizing that shame and or guilt are not sustainable motivators for you. And when the, the urge to. Up-level your wellness comes from a place of shame or guilt. It just keeps you stuck. And that is true of anyone in your shoes when driven by shame or guilt, it's a very debilitating type of energy, but the energy of curiosity is completely different and it sounds like it has more of a forward moving quality to it, or a more expansive quality to it.
Casey: So it sounds like tapping into that curiosity is the important sort of energy. Behind making any decision about investing in yourself or your business? It sounds like that applies to all areas. Okay. Finally, to really like nail this home. Connecting back in with that future vision, like what type of person hires a trainer to invest in their [00:53:00] fitness and gets that support and initiate that process.
Casey: Like, talk to me about when you see the type of person, the archetype of someone, or even your future self that's now becoming your current self. I think like, talk to me more about the type of person that hires a trainer and invest in herself and, um, Gets the support that they need to Uplevel and elevate their wellness goals.
Aislinn: I mean, I think that, that, um, just sounds like a happy person to me,
Casey: Um,
Aislinn: which, you know, excuse me. I don't think that I, um, yeah, I, I think that, uh, Just looking at like my w the difference between now and there is just like me just allowing myself to do things that make me feel good and happy and not just grinding.[00:54:00]
Casey: Totally. Yeah. So what I'm hearing you say is it's like a happy person, a joyful person that makes these choices to invest in wellness and not just business.
Aislinn: Yeah.
Casey: How could you embody right now? That happy, joyful, expansive person so that these decisions as they relate to your fitness and your wellness moving forward, as you discover new, like trickle down behaviors from hiring the personal trainer, um, could you embody that person that you see so that those decisions become easily?
Aislinn: Um, I mean, I think it's like, I can't, I can't think of any other way than just, just like take action and just like, you know, uh, read articles, like follow people that inspire me, like just kind of do the same things that I was doing at work, but do it from. Fitness perspective [00:55:00] and, and take action, like, you know, Bri subscribe or whatever, my membership at the gym, and reach out to the, reach out to some personal trainers who can kind of do what I need them to do from, from this gym, which is a couple blocks away, which is the, like, I need that to be the place I go.
Aislinn: Otherwise I will not go if it's too far away. Um, yeah. And I think I just need to. Make time, like I need to like, you know, put some dates in my calendar, um, to get, to get things kicked off and just stick with it. And, and then also have some time to reflect on that, you know, after a few weeks and see how I feel and see if there, you know, how well I did and just kind of have the same capacity to look high level from that perspective as I do from this.
Casey: Beautiful. Yeah. So what I'm hearing you say is there some next actions to take, Um, [00:56:00] stay inspired and curious, get a membership at that gym, personal trainers, and then set up time in your calendar to reflect on how that's going at certain intervals. Um, finally, before we wrap what would be helpful in terms of accountability, um, from me to support you with executing on these next.
Aislinn: Um, I think that, uh, having space to like celebrate gains would be, you know, that's like a S like a really positive space for me, that's accountable, but yet also, Kind of motivates me to get gains this, to be like, oh, I, I was only lifting five pounds last week and you know, this week I'm lifting 10 or whatever it looks like, like just being able to reach out and share that
Casey: Awesome. [00:57:00] Feel welcome to celebrate your wins.
Aislinn: I will.
Casey: Hmm. Thank you so much for joining me today and we'll
Aislinn: Thank you.
Casey: another time. Okay. Wonderful. Take good care.
Casey: There you have it folks. Now it's time for you to integrate. What did you learn through hopping into this community members experience? As she's coached to clarity around wellness, what did you learn? What one element are you taking away? I invite you if you're open to it too. Drop into your own experience and think about what one leading behavior helps to support other behaviors.
Casey: That help you live in alignment with your wellness values. So for this community member, it was fitness and building strength that she identified as a leading behavior that she wanted to start with, because she [00:58:00] knows that when she steps into that, Behavior. It helps to up-level her identity. And from that, you know, healthier more, well, more integrated, more happy, joyful identity.
Casey: She can incorporate other wellness techniques. So what is that one leading behavior that you'd really love to start integrating now that could create a trickle-down effect.
Casey: If you feel called don't hesitate to. Send an email to [email protected] with the title, the subject line saying my one leading wellness behavior. And tell me about it. I'll respond to every single email. Thank you very much for tuning in. We'll chat with you again next week. I simply cannot wait to talk to you very soon.
Casey: Bye bye. [00:59:00]
