Unlimited

There is A LOT going on right now. It’s heavy and draining yet you don’t want to get sucked into the yuck. You want to be a light in the darkness. You want to show up for the people who you love and the things that really matter. Your relationship with yourself is the foundation for your relationship with everyone and everything else, however it tends to be the thing we poke holes in first. In this episode of Unlimited, I’m diving into actively cultivating self-love, especially in times when things feel out of control. Some of what I’ll cover in this episode include: The difference between self-love and self-care Identifying your level of self-love and expression of love for yourself Finding realistic, achievable ways of expressing love for yourself Holistically engaging self-love and ways we sabotage our relationship Too often I see people (especially womxn) beat themselves up with self-care shoulds, which does the opposite of the purpose of self-care. Just like in any relationship, the way you need to express love for yourself may be different at different times. Identifying where you’re at, meeting yourself there, and taking one supportive step forward will help you build self-confidence and gradually make it easier and more natural to express self-love. Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me! @unlimitedcoachval I love to hear your thoughts and I'm always happy to answer any questions. You can shoot me an email at [email protected] or DM me on Instagram AND don’t forget to subscribe, rate and review the podcast and tell me your key takeaways! LINKS FROM THIS EPISODE: The 5 Love Languages What’s Your Stress Language Quiz #3 Understanding Your Stress Language CONNECT WITH VALERIE: Facebook Instagram Get email updates! Work with Valerie!

Neuroscience shows that it is possible for us to develop new neuronal networks but that doesn’t mean change is easy. Actually, the only sure thing is that it isn’t – it’s uncomfortable, confusing, and takes work. Yet we’re in a time that is inviting us, actually more like shoving us, into change. That we show up and how we show up is up to us. In this episode of Unlimited, I’m diving into playing big and getting comfortable in the uncomfortable. Some of what I’ll cover in this episode include: Changing the rules Navigating change Making aligned decisions Getting comfortable being uncomfortable One of the things people tend to do when things are uncomfortable is label them as bad and wonder what’s wrong and who’s to blame for it. This pulls you away from the power you have and the value the experience holds for you. Staying curious and discerning what you WANT will help you harness the value and move forward through the discomfort, but change is easier said than done so a little support goes a long way. Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me! @unlimitedcoachval I love to hear your thoughts and I'm always happy to answer any questions. You can shoot me an email at [email protected] or DM me on Instagram. AND don’t forget to subscribe, rate and review the podcast and tell me your key takeaways! LINKS FROM THIS EPISODE: 4 Tips To Embrace Being Perfectly Authentic (blog) #9 Reflections and A Way Forward #3 Understanding Your Stress Language Behave (book) Captain Marvel Flow Mastery Group CONNECT WITH VALERIE: Facebook Instagram Get email updates! Work with Valerie!

At the end of the year I take some time to reflect on the year gone by. This year is special, not just because it’s been so crazy but because it marks my 5 year anniversary of stepping into entrepreneurship. I’ve learned a lot about myself, about stress and resilience, and about the dynamics of change, all of which have served me very well through this 2020 experience. In this episode of Unlimited, I’m diving into how to create a flow in the process of growth. Some of what I’ll cover in this episode include: How I reflect on the year and insights from that reflection My key take-away so far from 5 years as an entrepreneur The dynamics of influence & aligned leadership A system for failing forward and even enjoying it. There have been a lot of tough lessons in the journey of the past 5 years, not to mention in 2020. It’s also been fascinating to observe as both a life coach and sociologist the interplay between the personal and social experience of change. In some ways it gives me hope because I see the people I work with engage creating a flow forward and believe that means its possible in a bigger context. Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me! @unlimitedcoachval I love to hear your thoughts and I'm always happy to answer any questions. You can shoot me an email at [email protected] or DM me on Instagram AND don’t forget to subscribe, rate and review the podcast and tell me your key takeaways! LINKS FROM THIS EPISODE: Britannica on Anomie On Being – This Species Moment #8: Loving Yourself Through Grief with Lisa Zawrotny Soul Captain Marvel Flowing Forward Roadmap Flow Mastery Group CONNECT WITH VALERIE: Facebook Instagram Get email updates! Work with Valerie!

The holidays can be a very difficult time for anyone grieving the loss of a loved one, regardless of when that person passed. That grief is particularly present and extensive this year with COVID making 2020 the deadliest year in U.S. history. Many people are also experiencing grief from loss of jobs, plans, relationships, etc. and even simply in empathy with our communal grief. In this episode of the Unlimited Podcast I invited Lisa Zawrotny to join me for a conversation focused on loving ourselves and each other through grief. Some of what we talk about in this episode include: Learning about ourselves in the mess The difference between being organized and simplified and neat and tidy Different kinds of grief and ways we grieve What intentionality around grief looks like How to be supportive of someone’s grieving process In many ways we only just scratch the surface of this conversation but conversations help create space for healing and you have to start somewhere. If you are experiencing any kind or layer of grief, you are not alone. You deserve love, space, and grace as you process that experience however it is showing up for you right now. I encourage you to check out the additional resource links below. Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me! @unlimitedcoachval I love to hear your thoughts and I'm always happy to answer any questions. You can shoot me an email at [email protected] or DM me on Instagram AND don’t forget to subscribe, rate and review the podcast and tell me your key takeaways! LINKS MENTIONED IN THIS EPISODE: On Grief and Grieving: Finding the Meaning of Grief Through the Five Stages of Loss [book] How We Grow Through Grief with Katie Rössler [podcast] Episode 3: Stress Languages [podcast] Toxic Positivity with Valerie Friedlander [podcast] Best Way to Get Motivated [video] Positively Living Membership Community [resource] CONNECT WITH LISA ZAWROTNY: Facebook Instagram Resources Work with Lisa! CONNECT WITH VALERIE: Facebook Instagram Get email updates! Work with Valerie!

It’s that time of year when lots of people start talking about goals and intentions for the next year but it's different this year. Of course, I definitely get the desire to move on from 2020 but we are STILL in the thick of the Covid crisis. Though I resisted being one of the many to talk about New Year goal setting, I thought it was important to explore how we honor the desire to move forward while still feeling paralyzed in many ways by the trauma we’re still experiencing as a society. In this episode of Unlimited, the podcast, I’m diving into how to cultivate a positive mindset without ignoring reality. Some of what I’ll cover in this episode include: Why we want to make plans and why we resist actually doing it The difference between goals and intentions and how to set both effectively Utilizing productive reflection to support your next steps Staying in control and empowered when life happens Five steps to support aligned forward movement We can't magic (or mindset) Covid or any of the other realities of the world away. What we CAN do is choose how we show up to them and the impact WE have on THEM. We can choose who we want to be, what direction we want to go, and how we want to experience the journey. This episode is to support you in doing that no matter what time of year it is. Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me! @unlimitedcoachval I love to hear your thoughts and I'm always happy to answer any questions. You can shoot me an email at [email protected] or DM me on Instagram AND don’t forget to subscribe, rate and review the podcast and tell me your key takeaways! LINKS FROM THIS EPISODE: Magnolia Soundtrack Flow Mastery Group CONNECT WITH VALERIE: Facebook Instagram Get email updates! Work with Valerie!

You’ve probably heard all about the value of meditation but it’s another thing to actually DO it, especially when you’re a busy mom entrepreneur. Even if you used to have a practice, if you’ve fallen out of the habit, it can be hard to get started again. It’s easy to inadvertently set unreasonable goals that keep you from the benefits of that valuable space of rest. In this episode of Unlimited, the podcast, I’m diving into cultivating a practice that meets you where you’re at. Some of what I’ll cover in this episode include: Getting started (or restarted) with meditation Overcoming resistance Setting expectations with yourself and others Tips to quite the mind (Grab a pdf with the list HERE) How you relate to meditation, just like any form of rest will look different for you at different times of your life and what works for you may be different than for other people. Lots more tools to deal with comparisonitis in upcoming episodes, so be sure to stay tuned! Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me! @unlimitedcoachval I love to hear your thoughts and I'm always happy to answer any questions. You can shoot me an email at [email protected] or DM me on Instagram AND don’t forget to subscribe, rate and review the podcast and tell me your key takeaways! CONNECT WITH VALERIE: Facebook Instagram Get email updates! Work with Valerie!

After a conversation with my Flow Mastery group, I realized we needed to talk a little more about rest, particularly about navigating the obstacles to making space for rest. As your life shifts, so does your relationship to rest. Also, though now is a natural time for rest, it’s still important to meet yourself where you’re at when it comes to making space for it. In this episode of Unlimited, the podcast, I’m diving into grace, gratitude, and intentionality when it comes to quality rest. Some of what I’ll cover in this episode include: Obstacles to rest Improving the quality of your rest Creating supportive habits Meeting yourself where you’re at What rest looks like for you and how you relate to it will change in different seasons of your life. We’ll talk about habits and intentionally navigating obstacles to the life you want a lot more, so be sure to tune in to all the episodes to receive practical tips on supporting your best self. Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me! @unlimitedcoachval I love to hear your thoughts and I'm always happy to answer any questions. You can shoot me an email at [email protected] or DM me on Instagram AND don’t forget to subscribe, rate and review the podcast and tell me your key takeaways! LINKS FROM THIS EPISODE: Episode 5 Unlimited Trailer CONNECT WITH VALERIE: Facebook Instagram Get email updates! Work with Valerie!

Rest is one of the most important parts of productivity but by far the least acknowledged. Winter is a time when we are naturally called to rest and rejuvenate, yet we’ve instead made it one of the busiest times of the year. Allowing yourself the space to rest is critical to creative thinking, making aligned choices, and showing up as the person you want to be. In this episode of Unlimited, the podcast, I’m diving into the value of rest and embracing it during the holiday season. Some of what I’ll cover in this episode include: What rest looks like Pondering why we don’t rest What makes winter and the week before your period key times for rest Ways to support yourself when in a season of rest The only constant in life is change. That means there are times we need to let go of something and pick up something else. We’ll talk about rest and creating space to discern what it is time to put down and what you are called to pick up a lot more, so be sure to tune in to all the episodes to receive practical tips on rest and the other seasons in life. Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me! @unlimitedcoachval I love to hear your thoughts and I'm always happy to answer any questions. You can shoot me an email at [email protected] or DM me on Instagram AND don’t forget to subscribe, rate and review the podcast and tell me your key takeaways! LINKS FROM THIS EPISODE: Mayo Clinic on Seasonal Affective Disorder (SAD) Healthline on PMS -Depression Hormonology - Female Hormone Cycles Jim Carrey – What It All Means video by Absolute Motivation CONNECT WITH VALERIE: Facebook Instagram Get email updates! Work with Valerie!

Healthy boundaries are super important as we head into the holidays, especially in the midst of the Covid 19 pandemic. The word boundaries is used a lot in the personal development space but not always explained clearly. Understanding is key to feeling empowered to set supportive boundaries. In this episode of Unlimited, the podcast, I’m diving into how to set healthy boundaries in general but especially around pandemic life and holidays. Some of what I’ll cover in this episode include: Understanding boundaries Setting boundaries Communicating boundaries Navigating holiday and Covid boundaries Healthy boundaries create space and freedom. They are empowering because there’s a responsibility and self-awareness that comes with the process of setting boundaries. We’ll definitely be talking about boundaries a lot more, so be sure to tune in to all the episodes to receive tons of practical tips on how to set healthy supportive boundaries in your life. Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me! @unlimitedcoachval I love to hear your thoughts and I'm always happy to answer any questions. You can shoot me an email at [email protected] or DM me on Instagram AND don’t forget to subscribe, rate and review the podcast and tell me your key takeaways! LINKS FROM THIS EPISODE: Episode 2 Episode 3 CONNECT WITH VALERIE: Facebook Instagram Get email updates! Work with Valerie!

Our society has a love hate relationship with stress. We rely on stress for a sense of productivity and we spend a lot of energy on stress management trying to prevent the chronic stress from causing burnout and harming our health. Stress isn’t inherently bad. It’s our relationship with stress that’s problematic. In this episode of Unlimited, the podcast, I’m talking about a different way of engaging stress so that you can use stress instead of having stress use you. Some of what I’ll cover in this episode include: Understanding stress Stress release Effectively harnessing the energy of stress Developing a healthy relationship with stress and how it shows up in our lives and relationships is a core component of my work. Be sure to tune in to all the episodes to receive tons of practical tips on how to engage and shift the dynamics of stress in your life. Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me! @unlimitedcoachval I love to hear your thoughts and I'm always happy to answer any questions. You can shoot me an email at [email protected] or DM me on Instagram AND don’t forget to subscribe, rate and review the podcast and tell me your key takeaways! LINKS FROM THIS EPISODE: How to Make Stress Your Friend – Ted Talk by Kelly McGonigal The 5 Love Languages Find your Stress Language Quiz CONNECT WITH VALERIE: Facebook Instagram Get email updates! Work with Valerie!

Lots of people love personality tests. Personality tests can definitely be fun and can also be helpful to normalize your experience of life. BUT the self-labeling that happens with personality tests can also create an identity box that limits you and holds you back in ways you don’t even notice. In this episode of Unlimited, the podcast, I’m exploring beyond personality and into the more expansive and actionable realm of perception. Some of what I’ll cover in this episode include: The difference between personality and perception The Energy Leadership Index Assessment A breakdown of the 7 levels of energy Changing your life using a different lens The Energy Leadership Index Assessment and framework are foundational in my practice because of how they illuminate and expedite the coaching process. Be sure to tune in to all the episodes to receive tons of practical tips on using this framework to make mindset shifts. Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me! @unlimitedcoachval I love to hear your thoughts and I'm always happy to answer any questions.You can shoot me an email at [email protected] or DM me on Instagram AND don’t forget to subscribe, rate and review the podcast and tell me your key takeaways! LINKS FROM THIS EPISODE: Reliability and Validity Paper Core Energy Research Paper Forbes – Best Tests to Help You Understand Your Strengths and Weaknesses Valerie’s ELI Assessment page CONNECT WITH VALERIE: Facebook Instagram Get email updates! Work with Valerie!

One of the questions I get asked most often is "What is a life coach?" That’s why episode #1 of Unlimited is all about life coaching! In this episode of Unlimited, the podcast, I’m sharing the importance of life coaching and how to understand this very popular, very helpful, but also very vague modality. Some of what I'll cover in this episode include: The differences between coaching and therapy, consulting, and mentoring Certification and the International Coaching Federation How to find the right person to support you How life coaching helps when you're starting a business Life/Business alignment coaching is my jam and I love helping to make these tools accessible no matter where you're at. So be sure to tune in to all the episodes to receive tons of practical tips on professional coaching and self coaching. Thank you for listening! If you enjoyed this episode, take a screenshot of the episode to post in your stories and tag me! @unlimitedcoachval I love to hear your thoughts and I'm always happy to answer any questions. You can shoot me an email at [email protected] or DM me on Instagram AND don’t forget to subscribe, rate and review the podcast and tell me your key takeaways! LINKS FROM THIS EPISODE: ICF Core Competencies Institute for Professional Excellence in Coaching I express in this episode how fuzzy the differences between the therapy and life coaching professions can be. Here are a couple additional articles to help you explore further: Should I work with a Psychotherapist or a Coach The Difference Between Coaching and Therapy Is Greatly Overstated CONNECT WITH VALERIE: Facebook Instagram Get email updates! Work with Valerie!

Welcome! I'm Valerie Friedlander, CPC, ELI-MP and the host of Unlimited. In this episode I share a snapshot on the whats and whys of this podcast as well as my background and approach to the topics we'll cover here. Topic such as: Impostor syndrome, stretching comfort zones, and building confidence Navigating emotions and setting healthy boundaries Living in the present while planning for the future Relationships with people, social structures, and most importantly yourself Intentional, aligned, and growth-oriented decision making I love to hear your thoughts and I'm always happy to answer any questions. You can shoot me an email at [email protected] or DM me on Instagram @unlimitedcoachval If you're interested in working together and want to know more about my work, check out my website at www.valeriefriedlander.com