Fingers crossed Rabeya wants to be a guest on my podcast and if not, I still want to introduce you to her! You can find her @rabeyakhat on Tik Tok or @rabeyaKhatun on Instagram. Take a deep breath and enjoy!

#influenced #influencer #simpleeating #wholefoods #keepitsimple #personaldevelpment #nojudgement #motherknowsbest

#selfdiscovery #selfdiscoverycoach #selfdiscoverypodcast #awareness #personalawareness #selfimprovement #selfimprovementcoach

Tommy shares his journey from hospitality sales into coaching and leading adventure retreats, and how following his inner knowing led him to a more aligned and meaningful life. We explore the role of nature, the hero’s journey, and stepping outside your comfort zone as powerful tools for growth and transformation.

This conversation is a reminder that sometimes the path forward isn’t logical—it’s intuitive.

You can find Tommy on LinkedIn at https://www.linkedin.com/in/tommybgeary/ or check out his website here: https://www.tommygcoaching.com

Last but not least, if you are a man and interested in Tommy's upcoming Yosemite Retreat, you can get all the details here: https://www.tommygcoaching.com/yosemite-2026

#passion #purpose #lifecoach #wellnessretreats #personaldevelopment #intuition #9tothrive #careerchange #careergrowth

We talk about the importance of slowing down, practicing gratitude, and building self-awareness in relationships. Daniel shares his perspective on fatherhood, boundaries, and what it really looks like to support men in opening up and connecting more deeply, with themselves and others.

This conversation is a reminder that growth doesn’t have to be complicated. It can start with presence, honesty, and a willingness to show up as you are.

If you’re looking for a practical tool to regulate your nervous system, clear your mind, and reconnect with yourself in just a few minutes, this episode is for you.

#PodcastForWomen
#PersonalGrowthPodcast
#SelfDiscoveryJourney
#MindsetShift
#PersonalDevelopment
#SelfLeadership
#GrowthMindset

#BreathworkPractice
#BreathingForStress
#NervousSystemRegulation
#StressReliefTools

#LifeCoach

#SelfDiscoveryCoach

#LeadershipCoaching

So today, we’re asking the real question: Is work-life balance actually a thing? And if it is… what does it really take to experience it? THAT is what I want to share with you!

If this conversation resonates and you’re craving deeper, personalized support around burnout, boundaries, and building a life that actually feels good, I’d love to connect. You can schedule a complimentary connection call here:
https://freelyyou.as.me/?appointmentType=88146108

And if you’re thinking, “My team needs this conversation,” I’d love to support you there, too. You can learn more about my corporate workshops and inquire here:
https://www.befreelyyou.com/corporate-events

#worklife #balance #worklifebalance #personaldevelopment #professionaldevelopment #growth

Lately, those familiar (and uncomfortable) feelings of being “behind” have been creeping in. And instead of pretending they’re not there, I’m talking about them.

In today’s episode, I’m sharing what this season has been bringing up for me, how I’m navigating these emotions, and a reminder we all need: progress is not linear.

“Behind” isn’t a location — it’s a feeling. And you don’t have to stay there.

If you’ve been feeling stuck, overwhelmed, or simply in need of a gentle reset and encouragement, I hope you’ll tune into this Confession Corner 🤍

#SelfDiscovery #PersonalGrowth #MindsetShift #HealingJourney #BurnoutRecovery #EmotionalWellness #InnerWork #SelfLeadership #GrowthMindset

Allie shares her journey from corporate life to entrepreneurship and how intuition, ego, and personal growth shaped her path. We explore what it looks like to balance professional success with personal alignment, and why movement and embodiment matter just as much as strategy.

This conversation is about trusting yourself in seasons of expansion and building a life and career that feel true to who you are.

You can find Allie here:
Her Instagram: https://www.instagram.com/allieinthevailley/ & https://www.instagram.com/edgemarkgrowth/
Her LinkedIn: https://www.linkedin.com/in/allisonyazel/

You can also listen to Allie's previous episode on The Freely YOU Podcast here: Ep. 90, Part 1, Becoming a Healthier Consumer w/Allison Yazel

Amy shares how self-awareness, nervous system regulation, and community support helped her create a life rooted in freedom and joy, and how she now helps others do the same. This conversation is a reminder that true success isn’t about money or titles, but about feeling aligned and at peace in your life.

You can find Amy here:
Her website: https://www.amykellycoach.com/
Her podcast: https://www.amykellycoach.com/podcast
Her Instagram: https://www.instagram.com/amykellycoach_/
Her LinkedIn: https://www.linkedin.com/in/amy-kelly-23a369b4/

#PersonalGrowth #SelfDiscovery #InnerWork #MindsetShift #SelfAwareness #EmotionalHealing #HealingJourney #GrowthMindset #ConsciousLiving #IntentionalLiving

Miriam shares a simple, functional approach to decluttering—starting with high-impact spaces like the bedroom or kitchen, focusing on systems over aesthetics, and making gradual, consistent changes. We also discuss consumerism, money archetypes, and how our spending habits show up as clutter.

This conversation is practical, grounding, and a reminder that clearing your space can create clarity in every area of life.

You can find Miriam here:
Her website: https://morethanorganized.net/
Her Instagram: https://www.instagram.com/moypmto
Her Facebook: https://www.facebook.com/morethanorganized
Her YouTube: https://www.youtube.com/user/MorethanOrganized
Her Linkedin: https://www.linkedin.com/in/miriamortizypino

Tucker shares her shift from a control-driven, risk-focused leadership style to a more collaborative approach, along with practical insights from her book The First Four Words on how to start conversations you’ve been avoiding without overthinking them.

This conversation is a powerful reminder that growth requires curiosity, humility, and the courage to speak up.

You can find Tucker here:
Her websites: https://www.jtuckermiller.com/ and https://www.onwardleadership.com/
Her book: https://www.jtuckermiller.com/the-first-four-words
Her Linkedin: https://www.linkedin.com/in/tuckermiller

#LeadershipDevelopment
#EffectiveCommunication
#ProfessionalGrowth
#ConsciousLeadership
#ExecutivePresence

Jeff shares insights on the Five Regulations of meditation, why distractions are part of the practice, and how awareness of the body, breath, and energy supports overall well-being. This conversation is a grounding reminder that meditation isn’t about perfection—it’s about presence, consistency, and learning to move through life with ease.

You can find Jeff here:
His websites: https://theyieldingwarrior.com/  https://portlandtaichiacademy.com/  https://nwfighting.com/
His Instagram: https://www.instagram.com/theyieldingwarrior
His Facebook: https://www.facebook.com/TaichiYielding
His YouTube: https://www.youtube.com/channel/UCIzitJZ8CLWysspfvgtMZbw

We explore how the brain makes decisions, why modern work culture keeps us in survival mode, and how nonstop emails and screen time fuel anxiety and burnout. Dr. Mary offers a realistic solution through micro-breaks that help reset the brain, regulate stress, and improve clarity without eliminating technology altogether.

This conversation is practical, eye-opening, and a reminder that small, intentional pauses can create big shifts in well-being.

You can find Dr. Mary here:
Her Facebook: https://www.facebook.com/DrMaryDonohue/
Her Instagram: https://www.instagram.com/thedigitalwellnesscenter/
Her Website: https://thedigitalwellnesscenter.com/
Her LinkedIn: https://ca.linkedin.com/company/thedigitalwellnesscenter
Her Book: https://a.co/d/6XjNa1l

Today we are talking all about confidence. How to create more or it and why finding unshakable confidence will never be the goal.

And if you still want to join my FREE program 3 weeks deeps, consider this your personal invite. All you have to do is click on the link below!

https://www.facebook.com/share/g/1FuHiCijy4/

So in the name of accountability, and doing the things we need to do to get the things we say we want....here's the full confession with an aligned plan of action. 

Happy listening and happy Friday :)

And as my father woulld say, "the best is yet to come".

In this episode, I want to help you determine what it is that you actually need in these moments when the motivation is at ZERO, and you don't want to lose all of the beautiful momentum that you have gained.

Happy listening :)

You can explore more of my work here:

https://linktr.ee/freelysarahheredia

Or, I'd love to connect on Instagram at:

https://www.instagram.com/freelysarahheredia/

I have this quick episode inspires you to do the same.

This episode will not be for everyone - and I know that. My hope is that for the person that has felt lost in their faith, is upset with god, or traumatized from or angry with organized religion, that you know that you are not alone. 

I am a firm believer that our spirituality is complelety seperate from organized religion. And it has taken me a long time to declare that publicly. 

If you have a history with religion that has left you feeling lost, frustrated, or confused, I hope you will take a listen. 

In this confession corner I am explaining why and what it has to do with you.

So, cheers! I hope you enjoy this quick "confession".

Something I would have said prior to this conversation is "motherhood is hard". If I'm being honest, I have been in a season that has felt this way AND after this conversation, I am choosing to change that story.

As you will hear, Angel beleives that our motherhood is sacred and that many of us have lost sight of that in the midst of the stress we associate with it, our own need to heal, and wearing our mom guilt like a badge of honor. Get this - Angel doesn't even BELIEVE in Mom guilt nor has she experienced it! What a freaking concept!

Angel describes becoming a mother as the moment in the Wizard of Oz where everything comes alive with color. While that might seem like a stretch for some of us in the season we are in, I couldn't help but think - why can't that be my truth too?!?!?

I hope that this conversation allows you to reflect in your motherhood. I also hope that Angel opens your eyes (as she did mine) to just how good our motherhood can feel when we stop making it a source of pressure to get it right and make it more about OUR KIDS and THEIR NEEDS. And while you may not agree with everything she shares, I can almost guarantee, something in this episode will speak to you + inspire you in your motherhood.

7:29 Angel describes her childhood and how it was vastly different than she chooses to raise her babies

12:12 Are you actually doing the best you can? Are you satisfied in your motherhood?  

18:40 Not wanting kids to the Wizard of Oz moment that changed Angel's life

20:47 Where we go wrong choosing how we want to parent based on OUR past

21:48 Being a mother isn't about YOU, it is about what your kids need

23:12 Your kids simply want to be wanted

25:22 Our role is to guide them to be them - Angel's kids are allowed to do what they want. She describes them as wild and free

27:49 Angels trigger - seeing children be blamed by using our kids as a scapegoat for OUR stress

29:34 Every women is a mother regardless if you choose to step into it - it is who we are born to be

32:00 Why are you crying alone in the bathroom? 

32:38 Reflecting on your child after you become a mother

36:28 We all know that we remember how ppl made us feel, but we are out here constantly over explaining to our kids and our words are coming from fear and lack and our own pain

37:40 ANGEL DOES NOT HAVE MOM GUILT AND YOU SHOULDN'T EITHER

42:09 How do we make emopowered choices in our motherhood and help to guide our children

45:40 Letting our kids make their own conscious decisions and dream

46:49 Know what you are responsible for as a mother

Be sure to tune into the juicy part 2 where we talk about how Angel triggered me in my motherhood and what I have learned from that trigger.

You can find Angel's magic on YouTube at:

https://www.youtube.com/@Thewildmamaangelrockwell

Or on Instagram at:

https://www.instagram.com/wild_mama_spirit_medicine/

I hope you can learn from my mistakes, be inspired by the fact that I am simply an imperfect human trying to figure it all out, and send me ALL the good vibes for the next 8 weeks. 

This didn't feel great to share AND I stand behind the message.

Hint: It's giving retreat

Giving you another thing "to do" in the midst of this already crazy time or putting another strategy in front of your face that is sure to overwhelm you.....I just couldn't do it.

Instead, we are having a meaningful conversation about ONE THING you can focus on as you end this year and head into the next. Something that I have been really reflecting on this week and I believe is the ONLY THING that matters. Deep down, the thing that I think we ALL want. 

PEACE.

And when you can simplify this, all the goal setting and "New Year, new me!" BS seems a lot more manageable.

If you know you want support as you move into 2024, I have a variety of options for you! 

You can join my Reflection + Intention Setting Call on Thursday, December 28th at 9am MST here (or sign up for the replay):

https://missionsoulignition.thrivecart.com/the-nest-womens-community/

You can learn more about my January Group Program, Move with Me here:

https://freely-you-llc.square.site/product/move-with-me/17

You can learn more about the March Retreat here:

https://freely-you-llc.square.site/product/early-bird-freely-you-winter-wellness-retreat/20

OR you can connect with me on my 1:1 Private Coaching here:

https://calendly.com/sarah-heredia101/30min

Last but not least, as promised in the episode, I am also including questions for you to journal on in your reflection:

When you look back at this year, what can you celebrate? What is an area of your life that you already feel at peace? What makes it feel this way? What is the area that you are lacking the most peace? What would it feel like to have peace in that area of your life? What is one thing you can eliminate/shift/add to that area of your life to create more peace? What would make you feel more at peace as you moved throughout your day? I feel at peace when.....

*Spoiler alert: She has officially made it to the other side and is crushing life*

In this episode we talk:

-Becoming an empty nester

-Perfectionist tendancies

-Navigating the inner work at 48 years old

-Managing negative self-talk

-"Starting over" in her career

-Entrepreneurship 

I hope you enjoy your time with Heather as much as I do! 

You can find Heather and all her incredible DIYs, midlife inspiration, and dirt biking adventures at:

https://www.instagram.com/gritglamourgrace/

So this is the confession corner: I care TOO MUCH often, and that can be REALLY challenging in my heartled business.

I also realized I dropped a SECOND CONFESSION in this episode: I have not been feeling confession corner lately. You will have to listen for that one! 

For some of us, we genuinely believe that we are seeking answers or reflecting in order to do better next time. This then becomes the thing that leads us to our anxiety and stress. 

Because the truth is, when we are in the space of overthinking, we generally are not being kind to ourselves in those moments. We get trapped in the cycle of letting the same thoughts run over and over, and while we believe this may be productive, it is actually the thing keeping us stuck and confused at what's next.

If you are someone who navigates overthinking, this episode is meant to support you in becoming aware of the cycle, and implementing tools to change it.

If we aren't yet friends on Instagram, I'd love to connect wity you. You can find me at:

https://www.instagram.com/freelysarahheredia/

We spend A LOT of our time and energy comparing ourselves to others, and searching outside of ourselves for the answers. This can feel really frustrating because it often makes us feel 'less than' and it takes our attention away from ourself and our unique goals.

The fastest way to getting everything we want is to focus on ourselves and the way that feels the most authentic to us to get there. 

In this episode, I'm sharing a perspective that I hope will help you shift your habit of comparing yourself to others, and giving you some practical tools you can implement when you catch yourself in the act.

Alcohol has become very "normal" in our society. I left some food for thought in the intro, and I want to leave it here for you too...why is it that we question why people aren't drinking, but not why drinking is part of everything that we do?

If you are sober curious, just want to gain some pretty incredible knowledge, or ready to embark on your own sobriety journey, here are some of our favorite resources:

The podcast episode (below) on Huberman Lab is for EVERYONE that drinks ANY amount of alcohol. Huberman talks about the physiological effects that drinking alcohol has on the brain and body at different levels of consumption and over time. 

This is a trend that my friends and I started during quarantine. It's meant to be a time/space to share things that you might not be super proud of, but are processing or have moved through.

My intenetion is for these episodes to be lighthearted, super short snippets, so you can get to know me a little more and maybe be willing to open up about some of your own little confessions :)

Be sure to stick around until the end for my LIVE ENERGY READING with Emily. I was surprised at what came through and the accuracy of what she shared.

Last but definitely not least, we also discuss our excitement surrounding the upcoming Freely YOU Wellness Retreat, August 20 - 22, 2023 at Sylvan Lake State Park in Colorado. If you have any questions about the retreat or know that you are ready to book, please reach out via direct messages on Instagram at:

https://www.instagram.com/freelysarahheredia/

You can also connect and follow Emily Sheets on Instagram at:

https://www.instagram.com/missionsoulignition/

Have a great weekend and thanks for listening,

Sarah

In this episode I share why it is SO important for our progress, our sucess, and our happiness to change this narrative AND, most importantly, HOW to do just that. 

You already know if this is a coversation you need to have.

Sending you SO much love and KINDNESS,

Sarah

This is the practice I have been using for well over a year to stay on track to reach my goals, and create sustainable momentum. This 4 step process takes less than 30 minutes and will set you up for success each month, while shining a light on where your opportunities lie.  It is tried and true and I'm excited to share it with you.

Fun fact: This is the first episode I have done wtih NO NOTES. She's getting brave everybody! 

The dictionary describes it as sadness or displeasure caused by the nonfulfillment of one's hopes or expectations.

How depressing right?!?! 

And let's be honest, this is an emotion that we experience often. We are constantly being disappointed by people, outcomes, experiences and so much more 

It's a very standard part of life. 

And we often equate this emotion with failure or set back. When really, disappointment can bring lots of growth and clarity around our true desires.

This episode is meant to shift your perspective on disappointment and how you choose to navigate it. There is real value that can be found in your disappointment, and that's what we are focusing on today. 

And as always, thanks for tuning in. I know you won't be disappointed! See what I did there ;) 

P.S. I did this event with my daughter for 4 YEARS. Oh, AND I forgot to mention my husband was there working too! A real family affair lol.

• The difference between body neutrality and body positivity (and why neutrality might be more sustainable)
• How Liz creates a safe space for women to be vulnerable and discover their own beauty
• Why "nudity doesn't have to be naughty" and how this mindset can be incredibly empowering
• The transformative power of acceptance - meeting yourself exactly where you are today
• Real stories from Liz's work with thousands of women and their journeys to self-acceptance
• Why self-talk matters and the advice Liz gives every client

And lets just keep it real - it sucks to be sick. It often leaves us feeling behind, like our lives are falling through the cracks, and overwhelmed when we finally start feeling better. 

What if instead of stressing about all of these things, you chose to surrender to the sickness? A forced slowdown can bring opportunity for reflection and reconnection with what we truly need - if we view it that way.  

What if there was a giant lesson or a breakthrough in your sickness? 

Press play to find out :)

P.S. Currently sending out ALL the healthy thoughts! 

Journaling has been such a pleasantly surprising tool for my personal growth and confession corner - I'm not even that consistent with it!

There are some very big things that happen when we commit to showing up and meeting ourselves in our journal on a regular basis. The biggest and possibly most surprising might be, finding more connection with yourself. Though your journal, you create your own personal data base that holds incredibly important knowledge and it can even be a place for you to find motivation and inspiration.

Tried but can't be consistent? Don't know what to write about?

I cover all of that as well.

Enjoy!

Are we friends on Instagram yet?!?! Find me here:

https://www.instagram.com/freelysarahheredia/

You can explore all of my work here:

https://linktr.ee/freelysarahheredia

This episode is meant to shine a light on:

• The qualities of people pleasers
• WHY we have these tendencies
• The downfalls and how it impacts us
• And most importantly - what we can do to shift this and start prioritizing ourselves

The goal is not to eliminate consideration for others but to establish a healthy balance that prioritizes your well-being while maintaining meaningful connections with those around you.

If I had to extract a lesson from this one it would be; if you are unsure, ask the questions AND eat the treats ;)

*No animals were harmed in the making of this podcast

So the confession?? I almost tossed in the towel on my biz in 2023 - FOR REAL.

You guys...I even updated my resume. Which literally made me want to vomit. So, today I am coming clean on ALL of that and sharing what made me decide to keep the faith and ultimately hold the line. Plus, what has happened since.

I had to drop this final episode in 2023 because it will always be part of my story AND so many pieces of it are not welcome in 2024. Cheers to a New Year! 

I recently had an encounter with a potential client, that a few years ago would have completely broken me. Right in the middle of a carefully crafted presentation, she pointed out one of my biggest insecurities. I got off that call convinced the opportunity was DEAD (spoiler alert: it's not). But here's the kicker—much to my own surprise, I felt totally okay with it.

That sense of calm certainty, of knowing I was just fine with or without her approval, felt like a powerful confirmation of how far I've come. Of the self-trust I've built.

These are the moments. Small on the surface, but monumental underneath, that can either break us or make us.

I don't know about you, but I'm choosing to let them make me. Every. Single. Time.

Unfortunately, this can leave us questioning our own path or our progress. It's easy to get caught up in what "they" think about us or even to start analyzing the way they choose to live their life vs. the way you are choosing to live your life. 

It ends up being one giant distraction.

Today, we are going to focus on what is in your control (hint: It's you) and how you can keep moving towards your personal growth in confidence. 

P.S. Are we friends on Instagram yet?!?! You can find me here:

https://www.instagram.com/freelysarahheredia/

The ones you tuck away deep inside and only let come up once in awhile. Or maybe only come out with certain people? 

Welcome to the dark side.

This is what we would refer to as your shadow. It sounds mysterious and mischievous because that is how we have been conditioned to view it. 

There is actually so much knowledge and wisdom within this side of us. But  most of the time, we avoid looking at it and we try to keep it under wraps, or pretend it isn't there.

*Cue the shadow work conversation*

If you have been on a journey of self love and acceptance, or are just trying to get to know yourself on a deeper level - this episode is for you.

Because ALL parts of you deserve your attention and it's time to shed some light on that dark side.

Our life is a series of defining moments. Events that are shining a light on exactly what it is that we need to see. And we can either choose to see it that way, or feel like we are constantly facing detours and roadblocks along our path. 

I am here to remind you, that choice is up to you. 

While this can seem like a motivating phrase, it often leaves us feeling defeated, comparing others standards to our own, and constantly criticizing ourselves and our progress.

Today I'm sharing a reframe of this statement that will still allow you to show up for yourself fully, while shifting your focus from your shortages to your values. It is a simple perspective shift that will support you in making more progress, while acting in a way that is aligned with you and your goals. 

You can connect with me on Instagram here:

https://www.instagram.com/freelysarahheredia/

Or explore all of my work here:

https://linktr.ee/freelysarahheredia

Well, good news! There is an opportunity for a fresh start EVERY. SINGLE. DAY. Not just New Years. Instead of giving you more to implement as you begin 2025, I wanted to give you the most simple shift I have made in my life that has had the most profound impact. And it starts the moment you wake up. 

If you are looking for more energy, more clarity, and a higher frequency - start here.

Also, if you are ready to get support this year and work towards your goals with more intention or accountability, I would love to connect with you. I have 2 spaces available in my private mentorship. You can book a complimentary discovery call here:

https://calendly.com/sarah-heredia101/30min

OR you can learn more about my amazing women's community here:

https://tr.ee/iPzdL9IiEg

Oh, and HAPPY NEW YEAR!!! 

This tool can be implemented to cut any unwanted energetic cords.

Like anything, this gets easier with practice. Try this a few times to get comfortable. Once you are able to master it, you will be blown away by how effectively it works! 

Are we friends on Instagram yet? You can find me here:

https://www.instagram.com/freelysarahheredia/

Our presence truly is the solution to our stress, overwhelm, the rabbit holes we go down, so many of our limiting beliefs, and the list goes on.

And bonus! It takes very little of our time to integrate presence throughout our day. Small shifts can make  big changes in our overall wellness, just by becoming more aware and taking a moment to slow down. 

P.S. Are we connected on Instagram?!?! I am at: 

https://www.instagram.com/freelysarahheredia/

Is this a confession corner about Pumpkin Spice Lattes or SO MUCH MORE?!?!

I'll let you decide.

Friendly, reminder: It is OK to forge your own way.

Get the pink drink if that is what fills your cute little cup :)

Friendly reminder, just because you have seen things done one way and it's been succesful, it doesn't mean that is the ONLY way to do it.

Oh, and if you like this podcast - HI! I like YOU. Could you do me the biggest favor and write me a testimonial and/or subscribe. It would truly mean the world to me.

Happy listening and have a great weekend!

But here's the thing, if the change is calling you - what are you actually resisting? What is the thing that you are prolonging for yourself?

The best way to find out is to stop giving the concept of change all of your power, and to start embracing the fact that it is actually meant for you. This episode is meant to inspire you to do just that.

In this episode, I am sharing 3 practices to support you in finding answers with ease by changing your thought patterns and getting out of your head and into your body. 

We spend so much time overthinking and overanylizing what is best, when deep down, we already have the answer within. Sometimes, we just need to slow down and take the time to connect with our inner guidance system. These tools are going to help you do just that.

If you enjoy this style of episode, I would love to hear from you so that I can create more for you! Feel free to message me on Instagram at: https://www.instagram.com/freelysarahheredia/

Also, if you are new around here, or have been listening for awhile and haven't left a review.....it would mean so much to me if you did! Like any platform, there is an algorithm and your engagement goes a long way!! And in case I haven't said it a million times, THANK YOU for being here! I love creating for you.

xoxo,

Sarah

Today I am sharing with you a very simple tool that will help you beat stress, overwhelm, and your eventual burnout. Because those "little things" that are always floating around in the back of our mind, quickly turn to big things. Getting clear on what is leaking your precious energy is the quickest way to get more of it. 

Are you loving tools like this? You can access all of my work through the link below. I have plenty of tricks up my sleeve to share with you :)

https://linktr.ee/freelysarahheredia

Also, are we friends on Instagram yet? You can find me here:

https://www.instagram.com/freelysarahheredia/

Today I have a very special guest on the podcast who also happens to be the youngest guest I have had on the show. At 10 years old, Azlyn is inquisitive, she is smart, and she has one of those personalities that you can't forget.

Today, I asked Azlyn some tough questions regarding her career, marriage, and so much more. I found it inspiring how quickly she was able to articulate some of these things, and I believe that she shared some fresh perspectives that all of us could benefit from.

I hope you enjoy my friend Azlyn as much as I do. 

I have personally navigated a lot of struggle in my life and here is a not so fun truth, that I have had to learn the hard way.....

We often become ADDICTED to our struggle.

So much so, that we begin to see it everywhere we look OR we even begin to create it for ourselves when we don't see it. It is sad, but so true. 

In this episode, I want to shine a light on how and why you might be creating your own struggle + how you can begin shifting that immediately. 

Happy listening :)

Have we connected on Instagram yet? You can find me here:

https://www.instagram.com/freelysarahheredia/

You can also find all of my work here:

https://linktr.ee/freelysarahheredia

My friend Kayleen is one of those people. She does everything at 110%. I have always found it fascinating the way that she shows up for her goals and always strives to do and be her best. On this episode, we are talking about:

-Where she got her drive

-How she maintains it

-The role athletics and being part of team played in it

-The benefits and the challenges that come along with it

-Things you can do to find or increase your own personal drive

If you are ready to start leaning into your own drive, this is a great place to start. 

1. It has SO many benefits! It will help with nearly any ailment you might be experiencing.
2. It is something impactful you can do for your overall health and self-care that literally takes NO EXTRA TIME!!! 

In this episode we are covering all of the benefits, and I'm answering the most common questions I am asked on the how. 

If you don't already, my hope is that anytime someone mentions a cold shower, you think of me :)

You can follow me on Instagram for more cold shower talk and other easy self-care tips at:

https://www.instagram.com/freelysarahheredia/

You can find my work here: 

https://linktr.ee/freelysarahheredia

I am so thankful to God for bringing Susie and I together.

As you will hear, Susie has an unwavering faith. She was raised a traditional catholic and while she has always been a "good christian", she truly found her faith and began strengthening her relationship with God as a young adult.

What I love about Susie's faith is that although her upbringing is "traditional" she has been flexible and let God guide the way. In this episode we talk about some of the lessons she has been given, things we may be misinterpreting within organized religion, living with less judgement and SO MUCH MORE!! 

Happy Listening :) 

What we miss is the key component that can and will support us in getting there - our own PERSONAL LEADERSHIP. Our ability to lead ourselves in a sustainable way. 

For many of us, we were taught to focus on the results over the method. We weren't taught that being present, or focusing on who we are behind the scenes is part of our leadership. 

Today, I sit down with a very special guest that embodies this unique type of self-leadership. She is also someone who supported me deeply in finding this for myself. Keri Kugler is a Leadership and Business Coach and I am proud to say, was my own personal mentor. I'm so excited to share her passion and wisdom on these (literally) life-changing concepts on personal empowerment + leadership.

Be sure to stay tuned in until the end to hear about about an upcoming collaboration between me and Keri Kugler - Ummmm pinch me. Is this real life!?

You can also follow Keri on Instagram at: 

https://www.instagram.com/keri_kugler_

You can also listen to her educational and empowering podcast here:

https://podcasts.apple.com/us/podcast/the-aligned-woman-podcast/id1443941726

Here are some things you should know about this gift:

• It has nothing to do with my retreat
• It is for EVERYONE - MEN and WOMEN! 
• There is NO financial commitment
• This will be a foundational piece of your New Year and something you will be able to reflect on as you move throughout your year

I hope you will give it a listen and join me for 3 weeks together in January! 

If you know you want in, you can simply email me at sarah@befreelyyou.com or DM me @freelysarahheredia  "I'M IN FOR 2026!!" 

We try to change everything at once. We aim to become a completely new person on January 1st without a clear plan or a deeper purpose behind it.

And then, when progress doesn't happen, frustration sets in. We slip back into old patterns, and the familiar sense of defeat follows.

So let's simplify this.

Today, I'm sharing the one thing I believe will have the greatest impact as you move into 2026.

And if you want more tips, tricks, and SUPPORT as you move into 2026, I hope you will join me for my 3 Week Deeps Challenge.

If you know you want in, you can simply email me at sarah@befreelyyou.com or DM me @freelysarahheredia  "I'M IN FOR 2026!!" 

Also, did you know that time and stress management is something I focus on in my private mentorship? If you find yourself having a hard time in these areas, this is not a character flaw - this is feedback that there is so much opportunity for you to increase your productivity while decreasing your stress levels. My support is designed to share tools that work, help you find clarity in the areas that feel challenging, and provide unwavering accountability for your personal progress. If you are interested in this kind of support, feel free to schedule a 30 minute complimentary discovery call to see if it is a good fit. I'd love to connect with you! 

https://calendly.com/sarah-heredia101/freely-you-podcast-interview

#pomodorotechnique #timemanagement #stressmanagement #personaldevelopment #motivation #personalexcellence #toolkit #tools

If you are not familiar, Kabballah is an esoteric method, discipline and school of thought in Jewish mysticism. Don't worry, we dissect what that actually means in this episode!

I have been hearing the word Kabbalah a lot lately, and every teaching that has been shared with me has felt like truth. Selfishly, I wanted to have Kirstie on to learn more about Kabbalah. Luckily for you, this conversation served that purpose and so much more! 

As you will hear, Kirstie is one of those people that holds a wealth of knowledge and a heart that is open and ready to share it. Kirstie is a yoga instructor and teacher, a reiki master, a leader in my local community, a mama, a wife and so much more! I am so excited to share her and her story with you, including how Kabbalah found her, and some of the most profound things it has taught her.  

You can follow Kirstie and all her beautiful insight on Instagram here:

Natalie gets vulnerable about her journey from entrepreneurship to corporate life, and everything that came with it—the internal struggles, the impact of divorce, and the silent suffering that so many of us know too well. If you've ever felt like you had to keep it together on the outside while falling apart on the inside, this one's for you.

We dive into the power of subconscious reprogramming and how coaching literally changed the game for Natalie. She's living proof that you don't have to push through burnout alone, and that investing in your mental health isn't optional—it's essential.

You can find Natalie here:

In this episode we cover:

• Defining masculine and feminine energy and how they live in all of us

• Signs you're living in energetic imbalance (hello burnout & control)

• Ways to soften into more ease, intuition, and embodiment

• How this energetic balance impacts everything

• Simple ways to connect more with your feminine energy

• The lessons that we brought home from Greece

You can see all of the amazing work Dana is doing here:

https://www.danatheresa.com

You can learn more about here upcoming retreat in Mexico here:

https://www.danatheresa.com/earthshine/playatronconesmexico

Or follow her on Instagram here to stay up to date on everything she has going on including local workshops:

https://www.instagram.com/danatheresastar/ 

In this episode, we're diving into the subtle (and not-so-subtle) signs that it might be time for a career change. Whether you're feeling stuck, unmotivated, or just not lit up by your work anymore, this episode will help you tune into your inner signals—and start opening up to the potential of what could be next. 

If you enjoyed this episode and are ready to get support in this area, you can schedule your complimentary discovery call here:

https://tr.ee/6fXXPd1cWL

Already know you want some support and a Career Clarity Check In sounds like just the ticket?!?!? Purchase your session here:

https://square.link/u/RflwnHNB

*Please note, I will be OOO 4/25 - 5/5, please excuse any delays in communication during this time and I will be in touch as soon as I have all the time and attention that you are so deserving of! 

Well, I don't know if it is the same for everyone, but my husband and I are happy to share our experience. There have definitely been differences in opinion, and perspective. There has also been lots of ongoing support and honesty with one another. I think you will hear all of that reflected in this unfiltered conversation. 

As someone that debated taking a break from booze for a loooooonnnnnnggg time, I was concerned about how that decision would impact my marriage, and if anything would change between me and my favorite drinking buddy.

Time has given me lots of insight and that is what we are sharing with you today.

Cheers!  

In this episode, we dive into taking inventory of your squad to figure out who's actually supporting you versus who's draining you. We explore the importance of doing a mirror check to see how you're showing up as a teammate to others, and most importantly, we talk about recognizing YOU as the MVP and learning to treat yourself like you matter because you absolutely do.

Because you my friend are a WINNER, and you deserve a strong team that reflects that.

You'll walk away with a new perspective on doubt, practical tools to reduce its grip, and the reminder that uncertainty is often a sign of meaningful progress.

Ep. 24, The art of overthinking 

Dr. Lynn breaks down karma as a branch of yoga that's all about cause and effect—a path of self-evolution through intentional action. We're talking about showing up fully without being attached to outcomes or chasing material rewards. Spoiler alert: this isn't what pop culture has been telling us.

Here's what really hit home for me—awareness is everything. Dr. Lynn reminds us that trusting ourselves and managing our energy matters so much more than overthinking everything. It's about cultivating that inner peace we all crave.

We also talk about the very real struggle of social media and how it messes with our idea of success. Dr. Lynn shares how our authentic fulfillment will never come from external validation, and it's time we stop looking for it there.

Whether you're brand new to this or already on your karmic journey, this conversation is packed with practical wisdom you can actually use. 

Here is where you can find Dr. Lynn: 

Feeling bad or maybe even ANGRY about constantly dealing with anger, isn't helping.

As someone that feels very comfortable and familiar with the emotion of anger, I'd love to share with you what I have learned about this powerful emotion and how to best manage it. 

Are you ready to talk about it? 

Let's rage 🔥

Been tuning in lately?!?!? THANK YOU, I am so glad you are here. If you haven't already, can you do me a big solid and subscribe, rate, and/or leave a review. I would be so very appreciative.

This conversation was so much more than I anticipated! We covered SO MUCH!  Here are some of the things you can expect to take away from this episode:

-Disordered eating and just how common it is 

-Diet culture and the impact it has made on our society

-Finding unconditional self-love

-Body image and accepting (maybe even liking!?!?) what we see in the mirror

-Nourishing our bodies and being more in tune with our needs

-Outdated images of health and why they have to go

I truly believe that there is something in this conversation for everyone. 

My hope is that this conversation opens up the dialogue we are willing to have with  ourselves and others surrounding these important topics.

I highly recommend following Chelsea to soak up her beautiful energy and incredibe knowledge:

https://www.instagram.com/chelsealangcoaching/

• Live Purely with Elizabeth Stein
• The Doctor's Farmacy with Dr. Mark Hyman
• EXPANDED with To Be Magnetic
• The Model Health Show with Shawn Stevenson
• Huberman Lab with Andrew Huberman

• Yuka
• EWG's Healthy Living 

Some of Allison's favorite products right now:

• EMF harmonizing stickers and red-light mask from Bon Charge
• Immunity throat spray and nasal spray (especially when travelling) from Beekeeper's Naturals
• Thorne supplements –fun fact: almost everyone is deficient in Vitamin D!
• Drink LMNT electrolytes
• Quince / Pact for organic cotton bedding and clothing
• Food (you guessed it, Manna Tree is an investor in these "better for you" brands:
• Gotham Greens* greens, plant-based dips and pesto
• Good Culture* probiotic cultured cottage cheese
• Urban Remedy* (they have a kiosk in Whole Foods) nut mylks for chia pudding and plant-based bars
• The New Primal* low sugar, grass-fed beef sticks
• Purely Elizabeth granolas and cereal  

Simplicity. 

As busy human beings, we have a tendency to over complicate our lives. Constantly feeling like we need to 𝒹ℴ more in order to be or have more.

Let me let you in on a BIG secret.

Less really is more here. 

When we 𝓇ℯ𝒶𝓁𝓁𝓎 focus on the things we 𝓇ℯ𝒶𝓁𝓁𝓎 care about, things can start moving quickly in the direction we want.

But when we are too busy being superwoman (or man) and taking on the whole f*cking world at once….this is when we lose focus and start feeling stagnant. 

In this episode, we are talking about doing less, but better. 

Happy listening!

Been tuning in lately?!?!? THANK YOU, I am so glad you are here. If you haven't already, can you do me a big solid and subscribe, rate, and/or leave a review. I would be so very appreciative.

It is a lot. 

And most the time these feelings of "should" leave us feeling drained and like we need a vacation from our holiday vacation.

There's a big opportunity this time of year to shift your motivators. Especially as you begin to determine what you are calling in for 2025.

When we stop doing things out of obligation, and start focusing on our desires, it changes everything. 

Happy holidays and happy listening! 

Kelly Smith was not raised with a traditional religious upbringing, but she always had a calling in her heart to connect more deeply with her faith. I find this piece of her story and that inner-knowing that she embraced SO POWERFUL.

This calling eventually led her to finding organized religion as a teenager, to marry her wife within the Catholic Church, and most recently to pursue a career as a Spiritual Life Coach. This conversation tests common perceptions of religion, and gives an honest perspective of the power of finding a loving and non-judgmental community.

If you find yourself needing more of Kelly in your life, you can find her on Instagram here:

https://www.instagram.com/miaspamj14/

• Why just because it's common doesn't mean it's normal
• Simple solutions for your overall gut health 
• The two most common signs that will tell you something is "off" 
• Easy lifestyle changes you can implement to have better overall health
• How much we should be avoiding things like gluten and sugar

And so much more! 

In this conversation we talk about the challenges she has faced building a business in the event industry, how trusting her gut has led to her success, her leadership style and why it works, moving towards goals with confidence, and SO MUCH more. I truly beleive there is a little something for everyone in this conversation.

For those of you that are craving change or dream about forging your own way, this convo is definitely for you :)

You can check out Clementine's website here, or follow their beautiful events on their instagram page here.

Today, I want to give you a behind the scenes look at why I'm on this journey in the first place, the pros and cons I am currently experiencing, and what my long-term goals are for making this big commitment to my health.

I will also be sharing the results of both my blood test which showed food sensitivities and my stool test which produced a full GI map! 

If you have any questions after listening, or can relate to anything I'm discussing, I'd love to hear from you! 

And if you aren't following along online and want to, you can find me on Instagram here:

https://www.instagram.com/freelysarahheredia?igsh=c3Z5bDY5OGY5M2M5&utm_source=qr

Since we're taking authenticity to another level over here lately, let me tell ya about my dopamine addiction. 

It can be subtle at times….the constant need to be "connected" to my phone and to social media. 

It's just kind of always there….the need to know whats going on, to gather information, to document….

Maybe you can relate? 

As you may have heard, I'm currently taking a two week RESET from social media. 

Today I'm sharing with you why I decided taking  a little break was good for me, and what clarity u hope to gain during this time away.

Happy listening!

P.S. Feel free to DM me but excuse my delay - ℴ𝓊𝓉 ℴ𝒻 ℴ𝒻𝒻𝒾𝒸ℯ

I will not lie to you, there was a time that 100 episodes felt impossible. Like how the eff would I ever get there, and would I even make it that far?!?!? There were so many unknowns, and I easily could have let that be the thing that stopped me from achieving this beautiful milestone. But here's the thing, walking away was never an option. Because since Episode 1, I always knew there would be an Episode 100. I CLAIMED that for myself and for this podcast from the beginning. 

Today, I invite you to gain some clarity on what it is that you are claiming for yourself and for 2025. But not in a write that down on a piece of paper, never look at again, and hope it comes true type of way. In a way that says, THIS IS FOR ME, and this is the year I get there. 

And if this is the year that you want to stop taking it all on yourself, and truly shift the way you have been showing up for your goals, with unwavering support - I hope you already know I would love to connect with you. You can set up a complimentary discovery call with yours truly here:

https://calendly.com/sarah-heredia101/30min

For those of you that have listened to this entire series - THANK YOU! You have no idea what it means to know I get to show up for you and topics that intereset you. 

In this episode, I am sharing some reflections on this experience and things that I have found enlightening including:

• Why I started off hot and heavy with booze
• The way my relationship with alcohol has changed over the years
• My problem with alcohol
• Shame + drinking
• Why I just feel better not drinking
• If I'm breaking up with booze permanently

Also, I didn't harp on this here, but I hope it goes without saying: ALCOHOL IS LITERAL POISON!!!!! If you haven't listened to this episode about alcohol on Huberman Lab, I would highly recommend educating yourself on what even light drinking is doing to your body. Hiint: It's not good:

https://podcasts.apple.com/us/podcast/huberman-lab/id1545953110?i=1000576901433

You can also check out Recovery Elevator here: 

https://podcasts.apple.com/us/podcast/recovery-elevator/id971959728

Cheers Ya'll! 

In this conversation we are bringing clarity to the following questions:

What exactly is stress?

How do you know when you're experiencing stress? What are the not so talked about signs of stress?

What are the impacts of long-term stress?

What's the difference between stress and nervous system dysregulation/responses?

Identifying external stressors vs. interior stressors.

We hope that this conversation provides some insight into some of the symptoms you might be experiencing and the quickest thing you can do to begin navigating these moments with more ease.

We also discuss an upcoming workshop we will be hosting on September 21st: Stress Relief 

If you want to gain tools to support you in managing personal stress, we would love to invite you to join us. You can learn more about The Nest or drop into the Stress Relief Workshop, you can do so here:

I can't tell you the number of people in my coaching practice, or in my women's group, that end our conversations with, "thank you for listening". A very basic human need that each of us have is to be heard.

The busier and louder our world gets, the harder it has become for us to actively listen. 

This puts a strain on our relationships, increases misunderstandings and miscommunications,  and can also make completing tasks more challenging than they need to be. 

In this episode, we dive into the often-overlooked skill of active listening and explore why it's so crucial in our everyday lives. We'll discuss the benefits of becoming a better listener, from improving your relationships to boosting your professional success. Whether you're looking to connect more deeply with loved ones, excel in your career, or simply want to be more present in your interactions, this episode is for you!

Being heard can be incredibly healing. Especially when we have been in a position of feeling like our voice, thoughts, and opinions don't matter for an extended periosd of time. If you have been feeling called to process your emotions and be heard by someone with your best intentions at heart, I would love to connect with you.  I consider myself a very good listener with the ability to meet you exactly where you are. You can schedule a discovery call to learn more about my process here:

https://tr.ee/DIWq3WA-KW

You can want something so badly, and wish it was yours all day long....but if you are going to turn around and cower when things get hard or it looks like it's not working, you're never going to get there. If you are going to let the doubt stop you from taking action, if you are going to let the current evidence convince you there's no way.....then kiss your big dreams goodbye, my friend. 

I know. It's harsh. AND, it's true.

We must be able to hold the f*cking line. To look failure, and doubt, and fear, and defeat, and sadness, and frustration, and hurt, and  etc. etc. square in the face and choose to hold on for one more day.

To step in again. And again. And again.

If you are working towards ANYTHING in life, this episode is for you.

Happy listening :) 

But also, you can get all the deets on my retreat here: 

https://freely-you-llc.square.site/product/freely-you-self-discovery-retreat-may-16-19-2025/20

Navigating big things in life? Book a discovery call to see how I can best support you: 

https://calendly.com/sarah-heredia101/30min

Want a front row seat to watching me hold the line? You can follow me and my journey on Insta:

https://www.instagram.com/freelysarahheredia/

God forbid we share something or say we want something that feels incredibly "out of reach". How could we possibly believe that we are deserving or capable of something when we  actually have no idea how we are going to get there?!

This is where the conversation is going today. Because there is a whole world of potentiality which is beyond what we can currently see.  There is so much waiting for YOU, but you have to allow yourself to see think bigger.

I hope this conversation INSPIRES YOU to do just that.

The big changes we want to see in our life comes down to how we show up in the little moments. 

I want to support you in changing your mindset around creating a routine and give you the strategy to build a routine that works for you. This is not a one size fits all method - it is meant to be completely unique to you. 

If you implament any of these strategies, I would love to hear how it works for you! You can share and tag me on Instagram @ https://www.instagram.com/freelysarahheredia/ 

You can also access my self-paced program, Move with Me, to support you in building consistency and creating lasting change in your life, here:

https://freely-you-llc.square.site/product/MoveWithMe/11?cs=true&cst=custom

How would that change what you want and what you are willing to go after? 

Failure can be an opportunity if you view it as that.  Because if you are doing big things, you will eventually fail at something. It is inevitable. The goal is not to avoid failure all together. The goal is to get curious about what that failure is here to teach you. There is so much power in these lessons, and in trusting that the failure is part of a bigger plan that we may not be able to see just yet. 

Keep going. 

You can explore more of my work here:

https://linktr.ee/freelysarahheredia

My dad has lived a full and exciting life and has endless stories to share. In his lifetime, he has seen the world change A LOT. In turn, he has changed and grown, A LOT.  

In this episode, he is sharing little nuggets of wisdom from ALL of his experience.

We touch on some topics that we had never really talked openly about prior to this conversation. We cover everything from being the oldest of 7, understanding generational abuse, meeting your parents' expectations, living with purpose, AND his most recent passion that he is convinced is going to help him live a longer and happier life. 

I hope you enjoy this episode. It feels special to me - like a time capsule that I will cherish forever. 

AND believe it or not, this is the shortened version :) If you want to hear more of my Dad's stories, I am happy to share the full version with you. Just send me a message on Instagram at:

https://www.instagram.com/freelysarahheredia/

While this time of year can be incredibly magical with all the lights, the nostalgic music, and the meaningful traditions...it can also feel busy, stressful, indulgent, and often leaves us drained or stuck in a cookie coma. 

As this year comes to an end, I want you to feel primed and ready to walk into the New Year. Not exhausted and trying to get back on track when you decide to go "all in" on those 2024 goals. Holiday fun + cheer is still encouraged...might I just suggest with a little more intention and foresight? 

I hope this episode supports you in navigating the holiday season with grace and purpose! 

I am a firm beleiver that our careers are an extension of us....and if it isn't, it should be. 

Today we discuss why your career is so important, and how it impacts every aspect of your life. We cover success, your experience, and what your career struggles might be trying to tell you about you.

Career support is my jam. Whether we are talking leadership, stress/time management, protecting your energy within your career, or career transitions - this is something I LOVE to support my clients with. Believe it or not, it is possible for you to enjoy your job! If you want to learn more about how I can support you, you can book a complimentary discovery call here:

https://freely-you-llc.square.site/product/30-minute-discovery-call/4?cs=true&cst=custom

You can also follow me on Instagram at: 

https://www.instagram.com/freelysarahheredia/

I mean, if I had to pick I'd choose - FUCKING INCREDIBLE.

But to put into a social media post, a reel, a live etc. - it has felt impossible.

Luckily for me, my brilliant parnter in crime, Emily Sheets, suggested we chat on the pod. So here we are, and I couldn't be more thrilled that we took the time for this reflection.

You guys - It. Was. Magic. 

There are SO MANY of you that considered coming or are considering joining next time. I hope this provides insight to the support and the experience you would receive at a future Freely YOU Retreat.

AND be sure to stick around until the end when Emily and I share our biggest and most vulnerable takeaways. Healing is available to us all, and when we are open to receive it, it comes in the most unique and beautiful packages.

I hope you enjoy this episode. I got gooesebumps reliving this experience -one of my proudest creations to date.

If we aren't connected alreaedy, you can find me on instagram at:

https://www.instagram.com/freelysarahheredia/

And you can find my incredible friend and colleague, Emily at:

https://www.instagram.com/missionsoulignition/

In this episode I share an overview of my past, some of the healing I have done, and ultimately, what led me here.  I also go deeper into my mission so you can fully understand why I am so passionate about supporting others in living a full and authentic life.  

Thank you for being here! 

Oh! If you don't already, you can follow me on instagram at:

https://www.instagram.com/freelysarahheredia/

POST SHOW THOUGHTS: I will eventually only record ONCE per episode....but I am also ok with giving myself GRACE right now. There is a BIG difference between self-sabotage and grace, my friend.

I guess I needed the reminder, and I thought maybe you could use this reminder to! 

And in case you haven't seen it yet, check out this beauty!! 

https://www.befreelyyou.com

BONUS for those of you that have been following my story, this also includes a detailed attic update! 

If you want to dive straight into the meat of this episode and get clearer on the stories that you are telling, you can skip to 20:10 and take what you need! 

You can learn more about The Nest Women's Community here:

https://missionsoulignition.thrivecart.com/the-nest-womens-community/

Can't actually believe I'm posting this but you can check out my attic wishlist here:

https://www.amazon.com/registries/gl/guest-view/1TJBC65NDHEF6

One thing that I know for sure is that you are completely capable of achieving anything that you have your heart set on. So, what gets in the way and hinders us from moving forward?

Well, most the time it's our subconscious beliefs, the programming, and our desire to keep ourselves "safe". 

Today, we are getting clear on how to identify where you are self-sabotaging and what you can actually do about it. 

If you want deeper support in this area, or just want to build more consistency and momentum in your life, I want to invite you to join us in my Move with Me program. We begin January 15th. Learn more here:

https://freely-you-llc.square.site/product/move-with-me/17

You wouldn't be HERE if you hadn't.

I also know, that there comes a point in ALL of our journeys that feels "off".

 The space in between where you came from vs. where you want to be.

That's THE VOID.

When it looks like nothing is working...or like you are still so far away.

It can be confusing, a little dark, and often daunting.

Please, trust me when I tell you that THIS is part of the journey. 

It's actually in these moments that we are shown the most. But we have to be willing to recieve these lessons to successfully navigate the void. 

If you are here or have been here, I see you. AND I promise there is something bigger and better just waiting for you on the other side.

If you are someone that has BIG goals, or dreams that you feel scared to say outloud or pursue, I beleive that my journey is here to support you. This episode is going to help you to start moving in the direction that you are meant to go, or keep going if you are currently IN IT.

Thank you for being YOU and supporting me - many of you since the beginning. By being here, you are actually making my dreams come true, and for that, I THANK YOU.

If you are new around here, welcome! We are just getting started and I can't freaking wait to see what the next two years hold.

AND in the name of celebration, I also created some limited time offers just for you! If you have been feeling called to this work, there is no time like the PRESENT!

CHECK OUT MY ANNIVERSARY PARTY OFFERS HERE!

I would love to connect with you on Instagram https://www.instagram.com/freelysarahheredia/.

You can also learn more about my Mountain Wellness Retreat happening August 20-22 in Eagle, Colorado here.!

This conversation is one I wish someone would have looked me straight in the eyes and had with me 10-15 years ago.

If you have found yourself feeling complacent in certain areas of your life or maybe even you relate to feeling like you are drowning, I have left some food for thought for you in this episode. This is real talk straight from my heart to you - because I KNOW that you deserve to live a life designed by you, for you.

AND if you have been wanting to take control of your life, and would like support doing it, I can't recommend my group program Move with Me enough. You can learn more here:

https://freely-you-llc.square.site/product/move-with-me/17

You can also find me and my work on Instagram at:

https://www.instagram.com/freelysarahheredia/

Emily Sheets and I are diving into the qualities of a perfectionist, how to navigate these tendencies, and why it's so important to love yourself through the moments that you don't get it exactly right.

Perfectionism can work in our favor, but it can also become a standard operating system that leaves us never feeling satisfied or like our best efforts are not good enough. In this conversation, we are focusing on how to make the most of this quality and recognizing when it is time to shift your perspective on your goals and the methods you are using to achieve them. 

If you enjoyed this conversation, you can tune into these previous episodes with Emily as a guest:

Ep. 5 Regulating your nervous system and WHY it is SO important w/Emily Sheets

Ep. 23 Retreat Recap - because RETREATS ARE A THING

Ep. 31 Is your independence working against you?

PLUS the recent bonus episode we did together on our women's community: Craving real connection and support? Learn more about The Nest Community

You can find Emily and her work on Instagram at: https://www.instagram.com/missionsoulignition/

Last but not least, you can learn more about The Nest or join us here: https://missionsoulignition.thrivecart.com/the-nest-womens-community/

I'm sharing the 4 most effective + natural ways I have found to combat depression. The best part? Every single one of these things can be done in under 5 minutes. 

I am not a doctor, but I do strongly encourage you to give your mental health and your happiness the time and effort that you deserve. Because with a little focus, happiness is possible for you, I promise.

Welcome to my FIRST EVER SERIES. And trust me when I tell you, it's not by coincidence that I've decided it should be on alcohol. 

You see, I have a loooonnnnng history with alcohol. She has been a near and dear friend to me since my teenage years. And, in November, I decided to question whether or not that friend was still making me feel as good as she used to. 

It's been eye opening to say the least. 

So, for many reasons, I've decided to commit an entire series on my podcast to the topic of booze. Because one thing that has been very clear, we all seem to have an opinion on alcohol. With it being such a HUGE part of our culture, it's hard not to.  

So let's talk about it. 

This series is meant to provoke thought, educate, and share new perspectives through my own reflections and my guests that I can't wait to share with you. 

So cheers to my first ever series, and cheers to you for being here :)

I see many of us giving so much to our relationships or our careers, that we sacrifice our own needs in the process.

I also know many of us struggle to receive love, support, help, generosity etc. 

• Why giving brings some of us so much joy
• The giving of energy vs. physical gifts
• The challenges that can come with generosity
• Creating boundaries personally and professionally when we have generous hearts
• Understanding when it is appropriate to give and when we need to receive
• Why receiving can be challenging for many of us

Also, if you have had your eyes on my retreat, be sure to listen to the end where Brie shares her firsthand experience of my Summer Retreat. You can also learn more about my Winter Retreat here:

https://freely-you-llc.square.site/product/freely-you-winter-

Trust me when I say, I know how scary it can be to seek support. I also know how easily we mistake excitement and a deep knowing that something is meant for us, for fear. What I have been shown time and time again, is that our biggest breakthroughs are on the other side of that discomfort and our choice to do things differently.

Emily and I are incredibly proud of what we have built in The Nest - not to mention, the incredible women we have attracted to share this space with us.

Now, we have a mission on our hearts to support more of you.

This group is designed for:

• Support
• Connection + Community
• Inspiration
• Healing
• Personal Leadership
• Growth
• Recognizing + tapping into your unlimited potential

If you have been feeling alone in your journey, defeated, or unsure of where or how to start, it would be our absolute pleasure to support you. With such a small financial commitment, you truly have nothing to lose and EVERYTHING to gain! 

You can learn more about The Nest, see the upcoming call schedule, and JOIN US here:

https://tr.ee/WMYSybmygU

Also, if you haven't already, meet my friend and collegue, Emily Sheets:

https://www.instagram.com/missionsoulignition/

It is human nature to care about other people and their thoughts, because at the end of the day, we are all looking for love, acceptance, and connection. That is part of the human experience. 

But there is a difference in caring what the right people think vs. what the wrong people think. The fact is, not everyone is going to see your value - not everyone is going to appreciate the real and true version of you, and that is ok. But those aren't the people that you should be giving your energy too or allowing to shift your view of yourself.

This conversation is meant to support you in quickly shifting your focus to stay in your personal power and lean into your KNOWING of who you really are. How to care less about what they think of you and more about what YOU think of YOU.

P.S. Are we friends yet?!?!? You can find me on Instagram at:

https://www.instagram.com/freelysarahheredia/

That is what I am sharing with you today - tangible things that you can do to mangage and protect your energy and why it matters (THE MOST).

Our energy impacts everything in our lives - partiuarly what we are able to call in or achieve. 

Our energy needs to be our top priority, our full time job, if you will. When we recognize that, everything seems to get a little easier.

Side note: Did you know I opened up my Octoer calander for complimentary 30 minute discovery calls? This is an opportunity for you to be heard by someone who truly cares, recieve honest feedback, and determine if additional support would be beneficial for you. You can book here:

https://linktr.ee/freelysarahheredia

And let me be clear, it is not that I am not 100% authentic with you here - because I am. But wanna know a secret??? There is more to be said here. 

And I think that you have more to say too.

I spent YEARS of my life trying not to be seen. Trying to fly under the radar. To fit in. To just let what was be ENOUGH.

And you know what? I suffered.

The moment I started choosing my truth, and being brave enough to be witnessed in it....the rewards started flowing in.

Being ourselves is our superpower but we are all SO SCARED to be seen in our entirety. Because god forbid we admit that WE ALL HAVE OUR SHIT.

 It's time to OWN that. Because you are enough, just as you are. And the moment you believe that, everyting will change for you.

I loved recording this episode. I hope you love listening as well :)

AND if you want an opportunity to put this into practice in a SAFE SPACE, I still have room for you at my Winter Retreat. I would love to SEE you there. 

https://freely-you-llc.square.site/product/freely-you-winter-wellness-retreat/20

Today I have Kelly Smith joining me on the podcast to talk about her decision to ditch the booze, and most recently, to put some space between her and her dear friend, Mary Jane. (Do people still call it that?!?!?!) 

Kelly is sharing how she was introduced to both alcohol and marijuana and the roles they have played in her life. We talk about the joy that these substances initially brought her, and what changed to make her want to take a break from both of them. With big decisions like this come fears and doubts, but also a certain amount of clarity and new motivation. In this episode, Kelly shares all the feeling that she has and is navigating in her newfound sober curiosity. 

My hope is that if you have been sober curious yourself (from whatever happens to be your flavor), that pieces of Kelly's story will resonate with you, and maybe even get you excited about what might be on the other side of your decision. 

Happy listening!

As mentioned in the outro, you can explore all of my work here: 

https://linktr.ee/admin

It felt like the perfect time to dive deeper into a phrase I use often - what got you here won't get you there. When our old ways of being are no longer working, it's time to get honest with ourselves and begin to uncover what is required of us to reach our next level. This is a time to embrace the transformation you know you are ready for. It's time.

Happy listening :) 

• On Amazon: https://www.amazon.com/Welcome-Creative-Club-Biggest-Project/dp/B0DPJ8L4NM/ref=sr_1_1
  On Bookshop.org: https://bookshop.org/p/books/welcome-to-the-creative-club-make-life-your-biggest-art-project-pia-mailhot-leichter/22087658

• And the audiobook: https://www.audible.com/pd/Welcome-to-the-Creative-Club-Audiobook/B0F6VZCWT4 

• https://www.linkedin.com/in/pialeichter/

• https://www.instagram.com/pia.leichter/

• https://substack.com/@pialeichter   

This happens to us - ALL THE TIME.

We are given moments of clarity, hits of inspiration, gut feelings, intuitive guidance etc. etc....but if we don't act on these in the moment, more often than not, the moment passes. That great idea gets lost in a sea of thoughts, the action we know we need to take gets added to another to-do list and buried in our phone notes, the people we wanted to call or text get forgotten about until the next time they pop into our mind. 

And when this keeps happening, it becomes more than just "a missed moment." It becomes a pattern. A way of life. And suddenly, you wake up wondering where your time—and your spark—went.

I don't want that for you. I don't want that for me, either.

So in today's episode, we're getting real about those fleeting moments of inspiration—and how to stop letting them slip through your fingers.

Maybe you are still (not so) patiently waiting for those manifestations to come through? Well, that might all change for you after this conversation. Most of the time, it's not that the manifestation is not meant for you or not possible for you, it is a tiny little shift that needs to be made in your process that can quickly change everything. 

By pressing play on this episode, you are moving one step closer to the things you want to call into your life. 

In this heartfelt and honest conversation, we explore one woman's experience of trying to "fix" or "hold together" a marriage under the weight of religious expectations. We dive into the biblical roles of men and women, the church's influence on Christian marriages, and the quiet—but powerful—voice of inner wisdom that too often gets silenced.

If you or someone you know is impacted by relationship abuse, please utilize the following resources:

The National Domestic Violence Hotline

1-800-799-7233(SAFE)

https://www.thehotline.org

Colorado Department of Human Services

303.866.5700

County human services department

We also talk about her book Crushing the Cancer Curveball, the power of community, and her idea of "happiness tripwires"—small moments that spark joy and help you stay grounded through life's hardest seasons. Her story is honest, empowering, and full of wisdom for anyone navigating a curveball of their own.

You can find Joelle here:
Her Book: https://linktr.ee/crushingthecancercurveball
Her Website: https://joellekaufman.com/
Her Instagram: https://www.instagram.com/kickingcancers.ass/
Her Podcast: https://joellekaufman.com/the-podcast/

I mean, it is Friday ;) 

Also, if you resonated with what I said about my (hyper)independence, be sure to listen to:

Episode 31, Is your independence working against you? Real talk w/Emily Sheets.

AND if you are ready to start 2025 with some more meaningful conversations and illuminate the lessons you are being shown, I'm ready to dive in when you are. 

Book A Discovery Call Here

We dig into why modern life fuels so much anxiety, how to recognize your own signs of stress, and what's actually happening in the body during a panic attack. Brian also shares simple tools for grounding, meditation, and navigating burnout, especially for high achievers who struggle to slow down.

This conversation is validating, practical, and a reminder that you don't have to stay stuck in your head. Small steps truly make a difference.

Here's where you can find Brian:
His books: https://getoutofyourhead.com/books/
His website: https://getoutofyourhead.com/
His Instagram: https://www.instagram.com/getoutofyourhead/
His Facebook: https://www.facebook.com/getoutofyourheadbooks

#anxiety #mentalhealthawareness #getoutofyourhead #toolsforanxiety 

In this conversation, Kelly shares:
✨ What drew her to the retreat in the first place
✨ The biggest breakthroughs and shifts she experienced
✨ Why she chose to come back again (and again...and again!)
✨ What she was nervous about before attending — and how it actually unfolded
✨ Who she believes this retreat is perfect for

If you've been craving space to reset, reconnect with yourself, and step into your next season with clarity and confidence, this episode will help you understand whether the Freely You Retreat is the right fit.

And if you're feeling a pull while listening… that might just be your sign. You can check out ALL the deets on my next retreat here:

https://square.link/u/ucs6RNY1

You can find check out Kelly's company Clementine Custom Events here: 

https://www.clementinecustomevents.com

Or listen to her first episode on the podcast here:

Ep. 13, Finding Success by being more YOU

This actually used to be my go-to. And it was in this hesitation, that I found myself "stuck" in my career and in my personal growth for much longer than I would like to admit. Because here is the thing, when we find ourselves hesitating in small decisions, we are most likely also hesitating in our big decisions. And these big decisions (or the absence of them) are prolonging us from moving torwards the things that are waiting for us to go "all in".

This episode is meant to bring these moments to light for you so you can ditch the hesitation and move torwards your goals with confidence and trust 

Have we connected on Instagram yet?? You can find me here:

https://www.instagram.com/freelysarahheredia/

You can also find all of my work here:

https://linktr.ee/freelysarahheredia

Well, if you are on a path of growth, you will inevitably come to a point where pieces of your ego must be left behind in order for you to continue to move forward. This can feel overwhelming, confusing, and stir up all sorts of emotions (and I hope you already know, I am speaking from experience on this one).

When we are "IN IT" we can feel defeated or like we will never get to the other side. But what we will gain in these moments is SO MUCH clarity on what is required of us and the qualities/habits/patterns/beliefs/external validations that no longer have a seat at the table. 

I hope this episode allows you to:

1. Indetify when you are (or already have) experiencing an Ego Death yourself
2. Learn to embrace these moments by becoming a witness and celebrating your growth

Last but not least, if you have been on a personal development journey for awhile, be sure to stick around until the end where I talk about personal development vs. spiritual development. You already know I LOVE personal development, and I believe that spiritual development has to be addressed as well.

• Why waiting often means missed opportunities
• Simple steps to build momentum toward your goals
• How to reframe failure and act, even with fear

Your life is meant to be full of excitement and movement. It's time to stop hiiting snooze on the things that you want and are meant for you. 

In this episode, Emily and I are shining a light on:

• What a Mother Wound is + why it matters
• How it impacts us as adults
• Breaking generational cycles
• How to heal even if you don't have access to or support from your Mother

I invite you to listen to this conversation with an open heart and mind. This is not about placing blame on anyone (including yourself) but rather, to gain awareness and create change.

You can learn more about our women's community, The Nest where we have real conversations like this, here:

https://missionsoulignition.thrivecart.com/the-nest-womens-community/

You can find Emily and her work here:

https://www.instagram.com/missionsoulignition/

You can find my work here:

https://linktr.ee/freelysarahheredia

And don't forget to follow me on Instgram here:

https://www.instagram.com/freelysarahheredia/

Out of necessity, I have taken the courses, I have listened to the experts, I've read the books, all in an effort to educate myself on money. I've learned a lot, AND I think there are only a couple of things that REALLY matter.

That is what I am sharing with you today.

I hope you enjoy this conversation as much as I do AND I hope it supports you in your endeavors to attract MORE MONEY. Abundance for all, my firend :) 

You can follow me on Instagram at:

https://www.instagram.com/freelysarahheredia/

As I mention in this confession corner, sometimes we just have to choose what it is that we want to focus on. So, rather than focusing on the obnoxius clicking in this audio, I am choosing to focus on how pumped I am to have this podcast and YOU as a listener. 

AND sidenote, this episode is likely to put me over 1,000 plays. That is a big deal!! THANK YOU for being here and for coming to my pity party :) 

Today I'm giving you the same pep talk I have given myself time and time again. Because we ALL start somewhere and being a beginner is a phase. I promise it is temporary, and I hope this chat helps to put that into perspective while providing some words or encouragement.

For anyone just getting started - I am celebrating you and cheering you on SO HARD right now. I promise, I am your biggest fan AND you got this.

Meet Jocelyn. If you are local to Vail, you may know her as the Belden Witch. I always knew that Jocelyn would be a guest on my podcast, I just didn't know the topic. As you can imagine, I was pleasantly surprised when she showed interest in speaking on the subject of alcohol in our society and sharing her own journey with sober curiosity. 

I could easily chat with Jocelyn all day. In the interest of time, we covered a lot quickly! Topics included: 

• What led Jocelyn to becoming sober curious
• The inner conflict that came with her role as a bartender
• The way that alcohol is marketed in our society
• What people are actually craving
• Creating a rich life by finding magic in the mundane
• Jocelyn's passion for mixing up elixirs that are actually good for you
• The challenges that come along with choosing sobriety in a boozy culture 

And so much more! I hope you enjoy this conversation as much as I did.

If you want to learn more about Jocelyn, her shop, or her upcoming events you can explore her website or sign up for her newsletter here:

https://www.thebeldenwitch.com

Or follow along on Instagram here:

https://www.instagram.com/the_beldenwitch/

And as always, you can find me and my work here:

https://www.instagram.com/freelysarahheredia/

https://linktr.ee/freelysarahheredia

In this conversation we are bringing clarity to the following questions:

What exactly is stress?

How do you know when you're experiencing stress? What are the not so talked about signs of stress?

What are the impacts of long-term stress?

What's the difference between stress and nervous system dysregulation/responses?

Identifying external stressors vs. interior stressors.

We hope that this conversation provides some insight into some of the symptoms you might be experiencing and the quickest thing you can do to begin navigating these moments with more ease.

We also discuss an upcoming workshop we will be hosting on September 21st: Stress Relief 

If you want to gain tools to support you in managing personal stress, we would love to invite you to join us. You can learn more about The Nest or drop into the Stress Relief Workshop, you can do so here:

https://missionsoulignition.thrivecart.com/the-nest-womens-community/

If you liked this conversation, and want to explore any of my previous conversations with Emily, you can check out these episodes:

Ep. 61, Understanding + Healing the Mother Wound w/Emily Sheets

https://podcasts.apple.com/us/podcast/the-freely-you-podcast/id1676842511?i=1000654918774

Ep. 43, Identifying and Navigating Perfectionist Tendencies w/Emilly Sheets:

https://podcasts.apple.com/us/podcast/the-freely-you-podcast/id1676842511?i=1000641966840

BONUS: Craving Real Connection and Support? Learn more about The Nest Community:

https://podcasts.apple.com/us/podcast/the-freely-you-podcast/id1676842511?i=1000641548197

Ep. 31, Is Your Independence Working Against You? Real Talk w/Emily Sheets:

https://podcasts.apple.com/us/podcast/the-freely-you-podcast/id1676842511?i=1000632564056

Ep. 23, Retreat Recap:

https://podcasts.apple.com/us/podcast/the-freely-you-podcast/id1676842511?i=1000626197695

Ep. 5, Regulating Your Nervous System and WHY it is SO Important w/Emily Sheets:

https://podcasts.apple.com/us/podcast/the-freely-you-podcast/id1676842511?i=1000610726720

Today we are diving into what that has looked like for her, lessons she has learned, and the way this diagnosis has inspired her to live her life and share her learnings with others. 

I hope you enjoy this conversation with Risa as much as I did.

You can explore Risa's website here:

https://www.risaaugust.com

Explore where to buy her book here:

https://www.risaaugust.com/my-book.html#buy

Follow her on social media here:

https://www.instagram.com/risaunleashed/ 

https://www.facebook.com/risa.august.unleashed/

You can easily access all she has in the works here:

https://linktr.ee/risaaugust

#selfdiscovery #acromegaly #theroadunpaved #unlearning #liveauthentically #inspiration

For a long time, I felt like something was wrong with me because happiness did not come easily for me. It left me feeling defeated and like I was doomed to live a life with a constant internal struggle to find joy. 

I'm going to be perfectly honest with you - I still work for my happiness despite all of my personal growth.

AND I don't let that define me or stop me from experiencing massive amounts of joy. 

If happiness doesn't come easily for you or if you know someone who navigates depression, I hope you will tune into this conversation. 

There is nothing wrong with you. You are not your depression. AND you can absolutely create and experience more happiness in your life with a little shift in perspective.

You can check out the emotional frequency chart I reference here:

https://triadhealthcenter.com/programs/emotional-release-therapy/what-is-the-emotion-code/emotion_frequency/

You can find my current offerings here:

https://linktr.ee/freelysarahheredia?fbclid=PAAabuex4j59WrwHXX9UmFKo6jIVrhwcC1fh-8K2jc-pEKMIIhOMVlwhI3ctk_aem_AQXrUF-tpkLlC8QdaskG02ot1ZxMcUD3r0Fq9hX_2_EdqCLV5OzOrLcXYSqtwf3jRE4

I hope you love my friends and this honest conversation just as much as I do! 

• How to stop the blame game with your partner and move past the constant comparison
• How to keep a positive mindset when you are dealing with chronic pain or illness
• Prioritizing your tasks when the to-do feels never-ending

Happy listening! 

As always, you can find my work here: 

https://linktr.ee/freelysarahheredia?fbclid=PAZXh0bgNhZW0CMTEAAaZsaulrmRHG0mwzsdrMka_WNU-4_HCqIeVeNxIwt4uINc24pWgRaN04SdE_aem_ODwNXLd2GF5NLXJyuQvW8Q

This episode is for you. 

There are three realms that are available to you.

1. What is - AKA your current reality
2. What could be - usually the limited ideas and possibilities that we allow ourselves to explore.
3. Your REAL, unlimited, full potential

Today, I want to talk to about number 3.

AND for those of you that are ready to get curious about what is possible for when you when you start making decisions from this place of UNLIMITED POSSIBILITIES...Here is the link to my next retreat :)

https://tr.ee/PjolTN6V1R

Unfortunately, most of us aren't going out of our way to reflect on our lives as a whole. It often takes a life-changing event or something traumatic to really put our current reality and the choices we are making into perspective.

This episode is meant to facilitate a pause for you. An opportunity for you to take a deeper look at how happy you are with your current reality, the way you are showing up, and the things that are important to you. 

And of course, I am sharing more on the forced pauses I have taken in my life + the lessons learned.

For those of you wanting to learn more about my body of work + retreat details, you can find all of that here:

https://linktr.ee/freelysarahheredia

Meet Mandy, a real-life Unicorn when it comes to drinking. Mandy is one of the only people I know that chooses to abstain from alcohol (just because), despite it being the norm. 

We are diving into her story, and she is sharing:

• Becoming a young mom and the impact that had on her decision to not drink
• How her faith has solidified her decision and the response she has received from others
• Being a non-drinker with a partner that drinks
• The assumption that if you aren't drinking, you must be judging those that are
• FOMO
• Drunk sex
• Uncomfortable social interactions

And so much more!! 

Salud! 

Today, Emily Sheets is joining me to talk about ALL the things. We are diving into hyper-independence, vulnerability, our need for safety, why personal development will only take you so far, and our the community that we have to created to support more of you - The Nest. 

Emily is officially my most frequent podcast guest and I just love sharing her knowledge with you! 

You can join The Nest or get all the deets on it here:

https://missionsoulignition.thrivecart.com/the-nest-womens-community/

You can explore Emily's work and teachings here:

https://www.instagram.com/missionsoulignition/

If you liked this conversation, Emily and I did another episode on regulating your nervous system, which is one of my favorite episodes to date. You can listen here:

https://pod.link/1676842511/episode/b80a6394511a8751ba1db2c5c2870fb5

And, to learn more about the communities that Emily and I have created together, you can listen to our Retreat Recap here:

https://pod.link/1676842511/episode/231bf1e8abf878502bf7869878f43dca

Enjoy! 

In this episode, I am sharing a short riff on why protecting your energy is so important, followed by a visualization practice that I do prior to every single one on one call I host. That is how much I believe in this concept and this practice! 

This practice will allow you to focus on the energy you do want and shield everything else. This tool is a GAME CHANGER! 

I recommend listening to this episode when you have designated time and space to focus on this visualization. The more you practice this, the easier it will get and you will quickly find - the more energy you will have! 

I also reference Ep. 28, Protecting your energy at all costs - but how?  - You can dive into that one here: 

https://pod.link/1676842511/episode/73a9766aa94cc1e0cc24f05b41ffcd20

You can also follow me on Instagram at:

https://www.instagram.com/freelysarahheredia/

Or you can also peep all of my work here:

https://linktr.ee/freelysarahheredia

We also dive into collective trauma, sacred rage, nervous system regulation, and the survival patterns—like perfectionism or urgency—that keep us from feeling connected and whole. Erica brings such a compassionate perspective to this topic, reminding us that healing starts in the body, not the mind, and that we are "always and already whole," even if we feel disconnected from that truth.

This episode will help you understand yourself on a deeper level, soften around your healing journey, and feel less alone in whatever you're carrying.

Here is where you can find Erica:
Her Website: https://www.avoscounseling.com/
Her Book: https://www.avoscounseling.com/always-enough
Free Regulation Toolkit: https://www.avoscounseling.com/freebie?utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQMMjU2MjgxMDQwNTU4AAGnDZ2gWxbJGEUwTCzMUIYLkMYnY6S4ehazqPJNb7kRRv92aIeOLuc9eySk1dc_aem_bIPgK19ZrVawB9vFUHwF1A
Her Instagram: https://www.instagram.com/avoscounseling/
Her Facebook: https://www.facebook.com/avoscounseling
Her YouTube: https://www.youtube.com/@ejbonham1207
Her TikTok: https://www.tiktok.com/@ericabonhamsomaticcoach

#trauma #acceptance #healing #traumaresponse #bigT #littlet 

Dr. Lynn offers a compassionate, grounded lens on human sexuality, reminding us that our sexual drive is natural, normal, and nothing to hide. We talk about how culture shapes our beliefs, how early exposure impacts kids and teens, and why honest, shame-free conversations around pleasure matter more than ever.

If you've ever been curious about how sexuality connects to mental health, creativity, and personal fulfillment, this episode will expand your perspective and bring you into deeper connection with yourself.

Here is where you can find Dr. Lynn: 

National Institute of Mental Health (NIMH): Provides comprehensive information, resources for finding help, and details on research and clinical trials.

This is where we will either connect on an entirely new level, or you will question why you have been taking advice from a Swiftie. I'm hopeful it's the latter!

Everyone seems to have an opinion on Taylor's new album, Life of a Showgirl. So of course, I wanted to join in on the fun!  This episode is the first of it's kind, so please excuse me in advance for being ALL over the place! There is so much more we could have talked about - maybe we need a TS series?!?!? I joke, I joke. And for those of you who aren't pressing play on this one, don't you worry, we will be back to our regularly scheduled programming next week :)

#taylorswift #lifeofashowgirl #swifty #art #create #inspiration

In September we experienced a Lunar Eclipse and a partial Solar Eclipse, and the energies that have come along with them have been nothing short of intense. So, if life has been feeling like a lot lately, and you have found yourself all in your feels, I hope you will join me by pressing play on this episode. 

#eclipseseason #transformation #renewal #growth #personaldevelopment #energy #astrology

But have you ever had those moments.....where you are doing ALL the things, and nothing seems to be moving forward!??!? Almost like you are running in place. So much so, you can't help but wonder if you've actually taken a step back??? 

Because same.

Let's chat about that.

Probably not....

AND

I am still so, so, SO worthy. 

And so are you.

If you think there might be something here for you - it's because there is.

So, how are you really doing?

In this episode, we walk through a mid-year reset to help you pause, reflect, and reconnect with what matters most. You'll be guided through simple questions to evaluate where you've been, what's no longer serving you, and how to realign your energy and goals for the second half of the year.

I have admired the way Jarrett chooses to live his life for quite some time. As you'll hear, Jarrett doesn't follow anyone's rule book and continuously follows his passions. And what do you know? That has led him exactly where he is meant to be. 

Here are some of the topics we are diving into today:

• Things Jarrett says he has learned about me from listening to my podcast (after knowing me for 22 years)
• A real update on my attic
•  Following your heart over your education
• Leaving a lucrative career to follow his passions 
• What led Jarrett to becoming a professional party starter
• Investing and managing money without a traditional retirement plan
• Losing his Father to cancer and carrying on his legacy

https://www.instagram.com/d.j.jayone/

And god has kept nudging me and reminding me, it's time. 

So here I am - listening to this beautiful guidance and trusting that it is here for a reason. 

If you choose to join me for any or all of this series, my hope is that the concepts or stories shared spark something inside of you that allow you to strengthen your own spirituality and in turn, you find more joy, faith, acceptance, strength, LOVE, and hope. 

Happy listening and may you experience the blessings of the gift that is spirituality. 

P.S. If you or someone you know would like to be part of this series please DM on Instagram at:

https://www.instagram.com/freelysarahheredia/

AND if I got you curious about Ep. 55 and my personal religious trauma, you can listen here:

https://pod.link/1676842511/episode/eb0a04c74edd022114b06e34b81fb1fe

As many of you know, marriage is no joke. It is full of it's ups and downs - sweeping highs and lows, if you will. Ours has been no exception.

Today, we are talking about LIFE. I let this conversation flow a bit more than usual just to see where it would take us. Here is what we covered:

• The strengths and weaknesses of our marriage
• Supporting your wife's crazy dreams
• Financial stress
• Parenting a tween
• "Team" parents + personal accountability
• What the internet doesn't know about me (not exactly what I wanted him to share...)
• The impact of having an absent father 
• The responsibility of being a "girl dad"
• Women marrying their father

I hope you enjoy my husband's company as much as I do.

I love you, Johnny H. 

As mentioned in this episode: 

Ep. 46, Stop living in a constant state of reactivity https://pod.link/1676842511/episode/ab8c55973ab2b7a97a8cbdeab46a6c04

Want to go deeper into your mindfulness and use it to help achieve your goals? I'd love to connect with you and discuss what one on one mentorship could look like for you. You can book a discovery call here:

https://tr.ee/DIWq3WA-KW

Happy listening! 

A reaction is our initial response that comes without much thought. For many of us, this can look like us losing our tempers, or maybe it's avoiding the situation in its in entirety, or shutting down emotionally. 

A response is a reaction that is rooted in mindfulness. It is a conscious choice to address the situation in a way that makes us proud. 

If we are contanstly reacting rather than responding, we can begin to feel like things in our life our out of our control. And many times they are, because we are just letting our conditioning react to one event after another rather than choosing a well thought out response. This is when life feels like it is happening to you, not for you. 

This conversation is meant to encourage you to look at the areas of your life that you are in a state of reactivity and have the awareness to choose something different by asking yourself one simple question. This has been a game changer for me and I think it will be for you as well. 

In a fast paced world, we often find ourselves in a position where we feel like we should be doing more or being more effiicient in our careers/relationships/lives. Sometimes, it just feels like there isn't enough time in the day. This conversation is here to support you in managing your time better so that you can increase your output, build momentum, and feel more accomplished at the end of the day. 

And want to know the good news? 

It is so much simpler than you think! 

I wanted to keep it SUPER SIMPLE and share a tool that literally ANYONE can do! Regardless of your experience with connecting with your body, meditation, etc. etc. This simple breathing exercise can be done anywhere, takes next to no time, and is a practice you can build on and make your own. 

Happy listening! 

It's true that not every person in your life is going to understand and support you, but guess what? There are so many people out there that will. There are endless opportunities for you to make new relationships that excite you. That motivate you. That inspire you. That make you feel really f*cking good.

The thing I don't see mentioned in the personal-development books that will literally 10x your growth?!!??! Community. 

This has been a game changer for me.

If you're looking for connection and community, I hope you find this episode helpful and start stepping into a higher vibration. Your people are waiting for you!

If you want to get inside my immediate community and have questions, schedule a call here:

https://tr.ee/DIWq3WA-KW 

Here's the link to The Nest, my women's group that I mentioned:

https://missionsoulignition.thrivecart.com/the-nest-womens-community/ 

If you'd love some in-person connection, click to learn more about my May self-discovery retreat:

https://freely-you-llc.square.site/product/freely-you-winter-wellness-retreat/20 

I also referenced Ep. 27, Focusing on your growth when the ppl you love are staying the same. Listen here:

https://podcasts.apple.com/us/podcast/ep-27-focusing-on-your-growth-when-the-ppl-you-love/id1676842511?i=1000629375780 

I am sending an invitation to listen with an open mind and open heart and pause if needed. Trust me, it's worth getting to the end!

Episode referenced in this conversation below:

It literally pains me to confess....I have parasites comfortably living inside of me.

And that's all I can say here. If you want to know more, you are just going to have to listen.

P.S. If you want to know more about my health journey, you can tune into these episodes:

Ep. 81, Behind the scenes of my personal heallth journey 

Ep. 85 & 86 Meet my nutritional therapy practitioner 

https://pod.link/1676842511/episode/51db566ae149fdd1cb1774d4c877b762

In This Episode:

• The surprising ways we begin judging our bodies from an early age
• How to break free from the grip of diet culture and embrace intuitive eating
• Navigating body image challenges during pregnancy and finding grace in the changes
• How to cultivate motivation that lasts, rooted in self-care, not self-criticism
• The importance of modeling a positive body image for daughters and future generations
• Understanding the difference between weight loss goals and health-focused goals
• Practical ways to identify if your relationship with food or body image needs attention

If you enjoyed this episode, you can visit Chelsea's website here:

https://www.chelsealangcoaching.com

Find her Instagram here:

https://www.instagram.com/chelsealangcoaching/

Or listen to her previous episode on the podcast here:

P.S. If you have any words of inspiration about the teenage years, I'll take them. 

And also, pray for me. Thx ;)

This is a two part podcast because there was a lot to cover! I have left topics and times below if you want to dive into specific areas that speak to you.

0:50 The way that Angel triggered me by saying "if you need a break from your kids - what is actually wrong with you?!?"

6:48 How our past impacts the way we mother today

10:05 Healing your own shit so it doesn't bleed into your motherhood

11:00 Feeling like we can't be the type of mother Angel is because we live a more "traditional" life style and it is just not possible for us

19:31 My personal mom guilt that was tied to my career

21:09 If you are working a 40 hour a week job and sending your kid off to school are you doing your children a disservice? Angel's inital response was yes - because it is a choice and your motherhood should be sacred

25:00 Letting go of the guilt and focusing on the mom you want to be NOW

27:11 Playing with ALL of the options you have as a mother and choose what you want

29:18 Forgiving yourself in your motherhood and accepting that your children are actually here to teach you these lessons - not to feel guilty

30:40 Choosing what you want out of your motherhood to be satisfied

31:25 How we are constantly sacrificing for what we want later rather than living in the present moment

33:08 Your kids aren't having a beautiful childhood if you are miserable

35:22 Angel's view on parenting roles of mother vs. father

36:21 Finding what is natural in motherhood

39:25 Angel admits she doesn't "fit in" and she's ok with that

39:50 The secret to unlimited patience in motherhood

43:56 Communicating with our children and others in our lives when we are going through something

48:50 Finding our purpose and magic in motherhood

50:51 Does Angel feel judged in her motherhood

1:02 Your willingness to stand in what you want and listen to what's next. Angel asks "how satisified are you in your life?"

1:05 Where you can find Angel's work

In this episode, we are talking about mirror work, a powerful tool for self-discovery and personal growth. I am sharing two simple practices that you can implement TODAY to gain more self-love, battled your inner critic, and connect with your truth. 

This episode is beginner friendly, so if the title intrigues you, go ahead and press play and see what is waiting for you on the other side of this meaningful practice. 

You can explore more of my work here:

https://linktr.ee/freelysarahheredia

Connect with me on Instagram here:

https://www.instagram.com/freelysarahheredia/

#PodcastEpisode #MirrorWork #SelfDiscovery #SelfLove #PersonalGrowth #Empowerment

Meet Mandy, a real-life Unicorn when it comes to drinking. Mandy is one of the only people I know that chooses to abstain from alcohol (just because), despite it being the norm. 

We are diving into her story, and she is sharing:

• Becoming a young mom and the impact that had on her decision to not drink
• How her faith has solidified her decision and the response she has received from others
• Being a non-drinker with a partner that drinks
• The assumption that if you aren't drinking, you must be judging those that are
• FOMO
• Drunk sex
• Uncomfortable social interactions

And so much more!! 

Be sure to come back for Part 2, dropping tomorrow.

Salud!