Language is an extremely powerful tool that can shape our emotions and self-worth. In this episode, we discuss how to take back control and convert negative self-talk into opportunities for personal growth. Plus, how to view them as an invitation to do some inner work. By recognizing the impact language has on us, we can regulate our responses and redirect them towards positivity, leading to healthier relationships and improved self-understanding. Listen in as we dive into how each of us uniquely acquires and processes language. 

IN THIS EPISODE, WE TALK ABOUT:

- How we individually acquire and process language

- Negative words and emotions as an invitation for self evaluation

- Bringing awareness to what triggers us

- Holding space for others while not making their emotions your responsibility 

- The difference between aggressive and assertive communication 

- Setting boundaries to strengthen relationships

RESOURCES MENTIONED: 

- Episode 5. Why Boundaries Are Important For Your Well-Being And How To Implement Them

CONNECT WITH ASHLEY HUGHES

Follow her on Instagram: @ashleynhughes

Follow her business, Wilona Marketing: @wilonamarketing

CONNECT WITH ASHLEY GREENE

Follow her on Instagram: @ashleydgreene

Follow her business, Effective Fitness: @effective_fitness_

Follow her business, Fork It: @fork_it_food  

Recognizing the complexities of your memory and the biases it creates is crucial for opening yourself up to more positive energy and understanding. If we have the power of perception, why not create a supportive story that moves us forward instead of one that keeps us stagnant in the past? In this episode, we look at ways to filter information in a more empathetic way, ultimately improving relationships, mood, and everyday interactions. Listen in to learn how you can flip the script on your memories to step into an empowering reality. 

IN THIS EPISODE, WE TALK ABOUT:

- How the human brain encodes, stores, and retrieves information

- Recognizing the stories that impact your perspective

- Noticing if you create self-fulfilling prophecies with your memories 

- Leading from a place of gratitude and empathy 

- Having the courage to take accountability for your emotions and reactions

RESOURCES MENTIONED: 

- Episode 45. Why Is Open-Mindedness Important?

CONNECT WITH ASHLEY HUGHES

Follow her on Instagram: @ashleynhughes

Follow her business, Wilona Marketing: @wilonamarketing

CONNECT WITH ASHLEY GREENE

Follow her on Instagram: @ashleydgreene

Follow her business, Effective Fitness: @effective_fitness_

Follow her business, Fork It: @fork_it_food  

Your thoughts direct how you move forward in life, so when you’re fixated on negative stories and beliefs, it’s nearly impossible to make meaningful progress. In this episode, we look at different frameworks that can help you change your internal narrative to redirect your attention towards supportive thoughts. We also share questions to ask yourself when you feel detached  from your future self and what you want to create. Listen in to learn how your perception and attention deeply impact your interactions with yourself and the world around you. 

IN THIS EPISODE, WE TALK ABOUT:

- The science behind how your mind selectively focuses on certain stimuli and ignores others

- Understanding how your assumptions dictate your emotions and mood 

- Calling in more of what you want into your life by refocusing your thoughts 

- Imagining who you would be if you didn’t let your perception run your life 

- How to decipher a thought from a fact 

RESOURCES MENTIONED: 

- Episode 72. How To Maintain Focus & Overcome Distractions In A Busy World

CONNECT WITH ASHLEY HUGHES

Follow her on Instagram: @ashleynhughes

Follow her business, Wilona Marketing: @wilonamarketing

CONNECT WITH ASHLEY GREENE

Follow her on Instagram: @ashleydgreene

Follow her business, Effective Fitness: @effective_fitness_

Follow her business, Fork It: @fork_it_food  

The phrase ‘feel your feelings’ shows up often in the personal development space, but what does it actually mean? In this episode, we’re sharing strategies for navigating hard-to-feel emotions like grief, pain, and frustration. It might be tempting to bypass those feelings, but the truth is they can be our greatest teachers and reveal the roots of our belief systems. Join us as we dig below the surface and explore the benefits of negative emotions and how to process them in healthy, productive ways. 

IN THIS EPISODE, WE TALK ABOUT:

- The difference between processing and ruminating on negative emotions 

- Recognizing information that negative emotions can provide 

- How to process emotions in a more empowering way 

- Taking responsibility for your reaction to negative feelings 

- Working on your self-concept in order to genuinely believe in positive affirmations 

RESOURCES MENTIONED: 

- Episode 66. Exploring The Root Causes Of Your Emotions & Learning To Feel Your Feelings 

- The Untethered Soul by Michael A. Singer

CONNECT WITH ASHLEY HUGHES

Follow her on Instagram: @ashleynhughes

Follow her business, Wilona Marketing: @wilonamarketing

CONNECT WITH ASHLEY GREENE

Follow her on Instagram: @ashleydgreene

Follow her business, Effective Fitness: @effective_fitness_

Follow her business, Fork It: @fork_it_food  

Trauma work can be intense and uncomfortable, but understanding what shapes your perspective is crucial for becoming the best version of yourself. In this episode, we recap what ‘big T’ and ‘little T’ traumas are and how those childhood experiences set the foundation for adulthood. We look into different strategies for connecting with your inner-child and address how trauma is stored in your body. We also talk about the impact of trauma work and how it’s been deeply beneficial for us. 

IN THIS EPISODE, WE TALK ABOUT:

• What happens when your needs aren’t met during childhood 

• Embracing imperfections in yourself and others 

• The link between trauma work and nervous system regulation 

• Recognizing where you use protection mechanisms that no longer serve you 

• The importance of revisiting traumatic moments in order to fully heal 

RESOURCES MENTIONED: 

• Episode 31. Trauma: Big T and Little T Trauma Definitions 

CONNECT WITH ASHLEY HUGHES

Follow her on Instagram: @ashleynhughes

Follow her business, Wilona Marketing: @wilonamarketing

CONNECT WITH ASHLEY GREENE

Follow her on Instagram: @ashleydgreene

Follow her business, Effective Fitness: @effective_fitness_

Follow her business, Fork It: @fork_it_food  

We’re doing a deep dive into the tools and resources that can help you out of a stuck mentality. We discuss the different types of mental blocks we’ve come up against, such as self-doubt and fear of failure, and get into the different thought work exercises that help us break through those barriers. 

We also touch on the power of visualization and how to empower yourself to get out of your own way. Plus, we explore the difference between toxic positivity and genuinely putting yourself in alignment with how you want to feel. 

IN THIS EPISODE, WE TALK ABOUT:

• Tools for becoming skilled at differentiating thoughts from facts 

• How to identify and challenge limiting beliefs 

• The first steps to take if you’re feeling stuck

• Empowering yourself to take responsibility for your thoughts and feelings 

• What cognitive rewiring is and how you can use it to improve your internal dialogue 

RESOURCES MENTIONED: 

Episode 73. The Art Of Letting Go: Getting Clear What's Serving You & What's Holding You Back 

CONNECT WITH ASHLEY HUGHES

Follow her on Instagram: @ashleynhughes

Follow her business, Wilona Marketing: @wilonamarketing

CONNECT WITH ASHLEY GREENE

Follow her on Instagram: @ashleydgreene

Follow her business, Effective Fitness: @effective_fitness_

Follow her business, Fork It: @fork_it_food  

Whether it’s a relationship, a job, or even something sitting in the back of your closet, there’s one question we like to ask ourselves to clean up mental and physical clutter: Is it serving me? In this episode, we explore the art of letting go and making space for things in your life that propel your growth instead of hold it back. We also look at common obstacles that people put in their own way and share tools for evaluating when it’s time to move on from someone or something. 

IN THIS EPISODE, WE TALK ABOUT:

• Understanding why you’re holding on to something that no longer brings you joy 

• Why so many people choose temporary satisfaction over long-term happiness

• How to tell if a person in your life is truly supportive of your success 

• Questions to help guide yourself out of a scarcity mindset 

• Ways to detach from a certain identity or persona that you’ve outgrown 

RESOURCES MENTIONED:  

Episode 63: The Best Practices For Breaking Old Habits And Creating New Ones

CONNECT WITH ASHLEY HUGHES

Follow her on Instagram: @ashleynhughes

Follow her business, Wilona Marketing: @wilonamarketing

CONNECT WITH ASHLEY GREENE

Follow her on Instagram: @ashleydgreene

Follow her business, Effective Fitness: @effective_fitness_

Follow her business, Fork It: @fork_it_food 

When your brain feels like a browser with too many tabs open, what’s your response? For most people, it leads to overwhelm and procrastination, which then starts this vicious cycle that prevents them from achieving their goals. 

In this episode, we’re sharing what we do to put boundaries in place and improve focus throughout the day. Between scheduling in breaks and using sensory signals to get into the zone, it all starts with doing the thought work on why you’re distracted in the first place and then setting up safeguards to limit those default patterns. 

IN THIS EPISODE, WE TALK ABOUT:

• Where procrastination and indecision come from 

• How to make your to-do list more manageable

• What it means to be a good steward of your time

• Why having a schedule actually gives you more freedom 

• Tips for how to avoid the ‘Sunday Scaries’

RESOURCES: 

• Forbes: Distraction Is Not What You Think 

CONNECT WITH ASHLEY HUGHES

Follow her on Instagram: @ashleynhughes

Follow her business, Wilona Marketing: @wilonamarketing

CONNECT WITH ASHLEY GREENE

Follow her on Instagram: @ashleydgreene

Follow her business, Effective Fitness: @effective_fitness_

Follow her business, Fork It: @fork_it_food