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Episodes
𝗗𝗼 𝘆𝗼𝘂 𝗲𝘃𝗲𝗿 𝗳𝗲𝗲𝗹 𝗹𝗶𝗸𝗲 𝘆𝗼𝘂’𝗿𝗲 𝗰𝗮𝗿𝗿𝘆𝗶𝗻𝗴 𝗲𝘃𝗲𝗿𝘆𝘁𝗵𝗶𝗻𝗴 — mentally, emotionally, and physically — and still questioning if you’re doing enough?
You’re not alone.
𝘼 𝙁𝙧𝙚𝙨𝙝 𝙎𝙩𝙖𝙧𝙩 is a podcast for people who want to grow in a calmer, healthier, and more grounded way.
Hi, I’m Shannon Marqueta — your habit and mindset coach, passionate about helping you build self-trust, regulate your nervous system, and create healthy habits that support real life.
Each week, we talk about things like:
• nervous system regulation & emotional overwhelm
• healthy habits for your mind, body, and spirit
• slowing down and responding instead of reacting
• rebuilding self-trust and confidence
• overthinking, pressure, and perfectionism
• creating a healthier, steadier way to grow
This podcast is not about hustle, hype, or doing more.
It’s about learning how to:
- think clearly
- live intentionally
- respond calmly
- and grow steadily without burning yourself out.
You’ll find practical tools, honest conversations, grounded encouragement, and real-life perspective that helps growth become sustainable — not overwhelming.
My approach is rooted in lived experience, thoughtful reflection, and the belief that what we do and what we consume matters: mind, body, and spirit.
And get excited, because new episodes drop weekly.
I'm so glad you're here!
XO,
Shannon
𝗗𝗶𝗴𝗶𝘁𝗮𝗹 𝗣𝗿𝗼𝗱𝘂𝗰𝘁 𝗦𝘂𝗽𝗽𝗼𝗿𝘁: https://stan.store/shannonmarqueta
𝗖𝗼𝗻𝘁𝗮𝗰𝘁 𝗺𝗲: shannonmarqueta.coach@gmail.com
𝗦𝗼𝗰𝗶𝗮𝗹 𝗠𝗲𝗱𝗶𝗮:
https://www.instagram.com/shannonmarqueta
Episodes
Aug 11, 2022
Aug 11, 2022
13 min
Hey, health journey-er!
Do you have a morning routine?
Do you wonder how others seem to get more done before lunch than you feel you do in an entire week?!
I want to share with you my morning routine, as well as tips to create your own - all while practicing this top time management tip for easier mornings.
Come hop in the Facebook group and share the biggest struggle in the mornings and what you got from today's episode to help you start and own your day.
XO,
Shan
Resources: https://stan.store/shannonmarqueta
Facebook Community: https://www.facebook.com/groups/afreshstartcommunity
TikTok: https://www.tiktok.com/@shannonmarqueta
Email: shannonmarqueta.coach@gmail.com
Episode Mentions:
Collagen: https://bchbody.life/3drHVtW
Power Greens: https://bchbody.life/3QyYQJB
Plant-Based Shake: https://bchbody.life/3bUy9jE
Hatch Rest+ Sound Machine: https://amzn.to/3zPsHH1
YouVersion Bible App (Apple): https://apple.co/3QHdD57
YouVersion Bible App (Android): https://bit.ly/3dpp6ry
The 5 Second Rule (Book): https://amzn.to/3QzOx83
The 5 Second Rule (Audible): https://amzn.to/3docQaT
Nespresso Maker: https://amzn.to/3AeWABX
Milk Frother: https://amzn.to/3QAZhmK
Nespresso Pods: https://amzn.to/3SI37Mu
Planner: https://amzn.to/3BXo14o
Aug 9, 2022
Aug 9, 2022
14 min
Hey, health journey-er!
Have you ever traveled and been so discouraged trying to eat healthy while at the airport or in the car?
How about trying to workout when away from home?
Today we're talking about how to pack AND plan so travel is less stressful with your goals. You can eat and be healthy even when away from home.
Come hop in the Facebook group and share your biggest struggle when traveling and what you got from today's episode to help you stay on track while away.
XO,
Shan
Resources: https://stan.store/shannonmarqueta
Facebook Community: https://www.facebook.com/groups/afreshstartcommunity
TikTok: https://www.tiktok.com/@shannonmarqueta
Email: shannonmarqueta.coach@gmail.com
Episode Mentions:
Silk Pillowcase: https://amzn.to/3bFsY7i
Barney Bare Almond Butter Packs: https://amzn.to/3deAS7Q
Energize Supplement: https://bchbody.life/3bP795k
Hydrate Supplement: https://bchbody.life/3vWMIKD
Plant-Based Shake: https://bchbody.life/3bUy9jE
Plant-Based Granola Bars: https://bchbody.life/3QxB6FA
Peach Bands Resistance: https://amzn.to/3P3ViOd
Peach Bands Core Sliders: https://amzn.to/3JSv4gV
Ropeless Jump Rope: https://amzn.to/3vMIHZ1
Bala Travel Weights: https://amzn.to/3zJiQCe
Bala Travel Kettlebell: https://amzn.to/3SB0NH6
Streamed Workouts: https://bchbody.life/3SNgjjw
Human Charger: https://humancharger.com/global/
Aug 4, 2022
Aug 4, 2022
16 min
Hey, health journey-er!
How we start our day is so important because it helps sets the tone for our day, mood, and focus.
Drastic changes are hard to sustain long-term. Today I want to share with you WHY and HOW I stopped using an alarm clock to help decrease my stress and increase my productivity.
Come connect in my free Facebook community, I can't wait to hear your takeaways from today's episode and how you're applying them to your (and maybe even your friends and family's) routine!
XO,
Shan
Resources: https://stan.store/shannonmarqueta
Facebook Community: https://www.facebook.com/groups/afreshstartcommunity
TikTok: https://www.tiktok.com/@shannonmarqueta
Email: shannonmarqueta.coach@gmail.com
Episode Mentions:
Blue Light Blocking Glasses: https://amzn.to/3ShhCqB
Ōura Ring: https://ouraring.com/taf/31939bcaf6
Hatch Rest+ Sound Machine: https://amzn.to/3oONVj2
YouTube "Unbroken" Motivational Video: https://youtu.be/26U_seo0a1g
YouTube Audio Downloader: https://ytmp3.cc/c7fda/
(simply paste the YouTube video link in the white bar and click "convert."
I then emailed this audio file to myself and saved it on my phone so I could select it as my custom alarm sound option)
Aug 2, 2022
Aug 2, 2022
11 min
Hey, health journey-er!
Life is made-up of seasons that vary in pace and stress. Today we're talking about how to not only get back on-track, but also how to help set yourself up for success in life's different seasons.
One of the most important takeaways I want for you today is to show-up for your life in ALL seasons.
Let me know which gave you the biggest a-ha and how you are going to apply these to your current season!
Come connect in my free Facebook community, I can't wait to hear from you!
XO,
Shan
Resources: https://stan.store/shannonmarqueta
Facebook Community: https://www.facebook.com/groups/afreshstartcommunity
TikTok: https://www.tiktok.com/@shannonmarqueta
Email: shannonmarqueta.coach@gmail.com
Episode Mentions:
Paper Planner: https://amzn.to/3Oa2ZD4
Healthy Habits Coaching: https://www.shannonmarqueta.com/coaching
PADL Paddleboarding: https://www.padl.co (Code to save $20: I8WA17)
Jul 28, 2022
Jul 28, 2022
9 min
Hey, health journey-er!
Do you feel burned out?
Do you ever feel like you're go-go-go busy, but not necessarily productive?
Your To-Do list will always be there, I promise.
It's important for you to intentionally schedule time to rest and recharge. Practice these four ways to step away this week and see how much better and even MORE productive you are because of it.
Let me know when you are going to schedule these in and if you have your own "safe space" at home!
Come connect in my free Facebook community, I can't wait to hear how these impact your day-to-day AND life!
XO,
Shan
Resources: https://stan.store/shannonmarqueta
Facebook Community: https://www.facebook.com/groups/afreshstartcommunity
TikTok: https://www.tiktok.com/@shannonmarqueta
Email: shannonmarqueta.coach@gmail.com
Episode Mentions:
Sister, I am with you.: https://www.facebook.com/sisteriamwithyou
Sister, I am with you. - I’ll Be There (But I’ll Be Wearing Sweatpants) (Book): https://amzn.to/3uWAkcO
(Audible): https://amzn.to/3zbNqW7
LeAnn Rimes - A Good Friend and a Glass of Wine (Song): https://amzn.to/3Ofjixm
Jul 26, 2022
Jul 26, 2022
10 min
Hey, health journey-er!
Have you ever felt "stuck?" Or discouraged because you're not where you want to be or making the progress you expected?
Whether in your health or at work, apply these three tips to help stay motivated and make progress towards your goals in any season!
Let me know which was the biggest a-ha for you, and what you're implementing ASAP!
Come connect in my free Facebook community, I can't wait to hear how these impact your day-to-day AND life!
XO,
Shan
Resources: https://stan.store/shannonmarqueta
Facebook Community: https://www.facebook.com/groups/afreshstartcommunity
TikTok: https://www.tiktok.com/@shannonmarqueta
Email: shannonmarqueta.coach@gmail.com
Episode Mentions:
The 5 Minute Journal (Book): https://amzn.to/3osxecV
The 5 Minute Journal (Apple App): https://apps.apple.com/us/app/5-minute-journal-self-care/id1062945251
The 5 Minute Journal (Google App): https://play.google.com/store/apps/details?id=com.intelligentchange.fiveminutejournal&hl=en_US&gl=US
Jul 17, 2022
Jul 17, 2022
11 min
Hey there!
Do you ever with there was more time in a day? I know the overwhelm all too well, which is why I put together 5 tips to help you focus and not only get things done, but ensure you're getting the RIGHT things done..
Let me know which was the biggest a-ha for you, and what you're implementing ASAP!
Come connect in my free Facebook community, I can't wait to hear how these impact your day-to-day AND life!
XO,
Shan
Resources: https://stan.store/shannonmarqueta
Facebook Community: https://www.facebook.com/groups/afreshstartcommunity
TikTok: https://www.tiktok.com/@shannonmarqueta
Email: shannonmarqueta.coach@gmail.com
Episode Mentions:
Sister, I am with you.: https://www.facebook.com/sisteriamwithyou
Sister, I am with you. - I’ll Be There (But I’ll Be Wearing Sweatpants) (Book): https://amzn.to/3uWAkcO
(Audible): https://amzn.to/3zbNqW7
LeAnn Rimes - A Good Friend and a Glass of Wine (Song): https://amzn.to/3Ofjixm
Jul 17, 2022
Jul 17, 2022
12 min
Hey there!
Have you ever felt alone in a crowded room?
Trust me, you're not alone. Whether you know everyone or no one in the room, today I teach you 3 tips to help increase self-confidence and feel connected no matter how out of place you feel in group settings.
No more hiding in the corner like at grade school dances or behind your phone for safety and security.
Be sure to pop into the Facebook community and share your biggest takeaway after today's episode. I look forward to hearing your "questions" for next time you find yourself in setting that would normally have caused you to feel nervous and unsure.
XO,
Shan
Resources: https://stan.store/shannonmarqueta
Facebook Community: https://www.facebook.com/groups/afreshstartcommunity
TikTok: https://www.tiktok.com/@shannonmarqueta
Email: shannonmarqueta.coach@gmail.com
Episode Mentions:
Brené Brown - Dare to Lead (Book): https://amzn.to/39zxrqW
Brené Brown - Dare to Lead (Audible): https://amzn.to/3xGu0qp
Chris Bryan - Take A Good (Song): https://amzn.to/3O84AJk
Jul 17, 2022
Jul 17, 2022
8 min
Hey there!
Do you ever feel behind? Maybe you look around and see ALL. THE. PROJECTS. and instantly get overwhelmed.
I've been there, and still sometimes find myself feeling that way ... but today we're gonna learn how to constantly make progress on even the projects that have been lingering for what feels like FOREVER!
Come connect in my free Facebook community, I can't wait to hear how this impacts your day-to-day AND life!
XO,
Shan
Resources: https://stan.store/shannonmarqueta
Facebook Community: https://www.facebook.com/groups/afreshstartcommunity
TikTok: https://www.tiktok.com/@shannonmarqueta
Email: shannonmarqueta.coach@gmail.com
Episode Mentions:
Instacart: https://bit.ly/InstaCartShannonMarqueta
Asana (Apple App): https://apps.apple.com/us/app/asana-work-in-one-place/id489969512
Asana (Google Play): https://play.google.com/store/apps/details?id=com.asana.app&hl=en_US&gl=US
Paper Planner: https://amzn.to/3Oa2ZD4
Healthy Habits Coaching: https://www.shannonmarqueta.com/coaching
Jul 17, 2022
Jul 17, 2022
26 min
Hey there!
Do you ever with there was more time in a day? I know the overwhelm all too well, which is why I put together 5 tips to help you focus and not only get things done, but ensure you're getting the RIGHT things done..
Let me know which was the biggest a-ha for you, and what you're implementing ASAP!
Come connect in my free Facebook community, I can't wait to hear how these impact your day-to-day AND life!
XO,
Shan
Resources: https://stan.store/shannonmarqueta
Facebook Community: https://www.facebook.com/groups/afreshstartcommunity
TikTok: https://www.tiktok.com/@shannonmarqueta
Email: shannonmarqueta.coach@gmail.com
Episode Mentions:
Instacart: https://bit.ly/InstaCartShannonMarqueta
Asana (Apple App): https://apps.apple.com/us/app/asana-work-in-one-place/id489969512
Asana (Google Play): https://play.google.com/store/apps/details?id=com.asana.app&hl=en_US&gl=US
Paper Planner: https://amzn.to/3Oa2ZD4
Amazon Smile: https://amzn.to/3N5xQz5
Healthy Habits Coaching: https://www.shannonmarqueta.com/coaching