Category: Podcast

Dr. Michelle Segar is an NIH-funded researcher at the University of Michigan. She’s also a best-selling author and health coach. She’s spent close to thirty years studying how to create sustainable changes and healthy behaviors that can survive the complexity and unpredictability of the real world.

In this episode, Monica talks with Dr. Segar about her newest book, The Joy Choice, as well as her 3-step process for staying on track even when life goes off the rails.

Continue reading “Revisiting the Joy Choice with Michelle Segar”

Goals come in different flavors–and they don’t all work same way. By understanding the differences, we can uncover ways in which our goals may be a bit fuzzy, lacking support, in conflict with one another, or even just out of balance. That insight can help us fine-tune our efforts, helping us create lives that are healthier, happier, more productive, and more meaningful!

Continue reading “3 types of goals and what they reveal about you”

 The Default Mode Network, or DMN, is the part of your brain that drives your habitual actions and thoughts. When we feel “stuck” in unwanted behaviors or thought patterns, the DMN is running the show.

You might think that the solution would be to somehow ratchet down DMN activity. Unfortunately, this is almost impossible to do.

But it turns out that there’s a surprisingly simple way to do an end run around that pesky DMN, and open up possibilities that have eluded us before.

Continue reading “Sense foraging: How to do an end run around your DMN”

There’s definitely an art to planning. And we’ll get into that in this episode. But here’s the thing everyone forgets to tell you about planning:

The real trick is actually not in making the plan. The real trick is in sticking to the plan you’ve made.

We’ll talk about why that is so darned hard–and how to get better at following through on your plans.

Continue reading “Why even a great plan isn’t always enough”

Being curious about our experiences (both internal and external) really is key to unlocking our progress and potential. But to be honest, it’s a tricky one.

Certain mental reactions often masquerade as genuine curiosity. In this episode, you’ll learn to recognize these imposters and pivot instead to the kind of inquiry that actually moves you forward instead of leaving you stuck in the same old repeating patterns.

Continue reading “We’re told to “Be curious!” Why that’s easier said than done.”

I’m betting you aspire to a future life that is at least a little bit better than it is now—perhaps you’ll be a bit healthier, less stressed, more content. You’re working towards a future in which you have achieved certain goals or milestones.

What we don’t always realize (or fully acknowledge) is that the choices we make today, the actions we do or do not take, are actually creating that future. For better or worse.  Let’s make sure that Future You doesn’t look back at today’s choices with regret.

Continue reading “How we cheat ourselves of the future we dream of”

Over the past 9 or so months, Karen has lost about 25% of her weight. Which is a big deal. But it’s really not the headline of her story. Her story is really about shedding her lifelong identity as the one who could do everything for everyone. Instead, she realized that focusing on her own physical and emotional health was not only the most caring thing she could do for herself but was also the most caring thing she could do for all the people she cared about.

Karen is one of the most inspiring people I’ve ever worked with and I want you to meet her. 

Continue reading “How being selfish can be an act of service”

Do you know what separates the people who achieve lasting change from those who stay stuck? I’ve worked with hundreds of clients over the years and some clear patterns have definitely emerged.

In this episode, I share the attitudes and behaviors that my most successful clients all embody – insights that can help propel your own progress, whether you’re working with a coach privately, or in a group, or going it alone.  You’ll learn practical strategies for taking ownership, staying motivated, and making real progress towards your goals.

Continue reading “Roadmap for Success: The practices that lead to real change”

Dr. Bethy Campbell joins Monica to discuss the rewards and potential pitfalls of seeking feedback–in both your professional and personal relationships. Concrete strategies and real-world examples show you how to elicit the most constructive feedback and then how to process and act on it for maximum benefit.

Whether you’re looking to improve your communication, enhance your work performance, or strengthen your personal relationships, this conversation is a must-listen for anyone committed to continuous improvement and personal growth.

Continue reading “Growth Factor: How to ask for (and receive) feedback”

In this episode, we’re exploring an aspect of change that can be really tricky: figuring out why making this change is important to you.

It doesn’t sound like it would be that hard.  But often it takes a little digging to get at the true heart of our WHY, our compelling reason. 

Whether your goals have to do with your health, finances, career, relationships, or anything else, uncovering your compelling reason is crucial. Because it not only increases your chances of success; it also bolsters your overall mental and emotional health. 

Continue reading “When motivation is a struggle, it’s time to realign your why”