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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
Sunday Jun 01, 2025
Sunday Jun 01, 2025
Do you ever feel frustrated that you're not further along?
Do you ever feel like you're constantly working and showing up, but don't see or notice the progress?
Don't give up. Your seemingly small efforts aren't insignificant. Your consistency will compound over time, you're further than you think.
Keep going.
XO,
Shannon
Resources: https://stan.store/shannonmarqueta
Facebook Community: https://www.facebook.com/groups/afreshstartcommunity
TikTok: https://www.tiktok.com/@shannonmarqueta
Email: shannonmarqueta.coach@gmail.com
2025: Hello / Goodbye Playlist
Tidal: https://tidal.com/browse/playlist/8b909d05-f1fa-4eba-88ff-c8571aac6c3e
Spotify: https://open.spotify.com/playlist/6jv87DuQfexSEWCA6BcRrB?si=Z_RLfEYeQOigmba78oUFGw
Episode Mentions:
Darren Hardy - The Compound Effect (Book): https://amzn.to/4klaxmg
Friday May 30, 2025
Friday May 30, 2025
It's easy to make big, exciting goals - but the execution is where we usually get tripped up.
Big goals are exciting and possible, but it's the small, consistent habits that create big change.
Practice habit stacking, track your efforts, and celebrate along the way. Success is closer than you think.
XO,
Shannon
Resources: https://stan.store/shannonmarqueta
Facebook Community: https://www.facebook.com/groups/afreshstartcommunity
TikTok: https://www.tiktok.com/@shannonmarqueta
Email: shannonmarqueta.coach@gmail.com
2025: Hello / Goodbye Playlist
Tidal: https://tidal.com/browse/playlist/8b909d05-f1fa-4eba-88ff-c8571aac6c3e
Spotify: https://open.spotify.com/playlist/6jv87DuQfexSEWCA6BcRrB?si=Z_RLfEYeQOigmba78oUFGw
Episode Mentions:
James Clear - Atomic Habits (Book): https://amzn.to/3nfUvy7
James Clear - Atomic Habits (Audible): https://amzn.to/3nhQlWH
Monday May 26, 2025
Monday May 26, 2025
Perfection can be crippling because it feels unattainable, especially long-term.
Consistent self-discipline will not only get you results, it will increase your self-confidence.
You need to learn to trust yourself, and that starts with your daily choices and decisions, because it's not just others who are worth your time and efforts - you are worth showing up for too.
XO,
Shannon
Resources: https://stan.store/shannonmarqueta
Facebook Community: https://www.facebook.com/groups/afreshstartcommunity
TikTok: https://www.tiktok.com/@shannonmarqueta
Email: shannonmarqueta.coach@gmail.com
2025: Hello / Goodbye Playlist
Tidal: https://tidal.com/browse/playlist/8b909d05-f1fa-4eba-88ff-c8571aac6c3e
Spotify: https://open.spotify.com/playlist/6jv87DuQfexSEWCA6BcRrB?si=Z_RLfEYeQOigmba78oUFGw
Episode Mentions
John Maxwell - Sometimes You Win, Sometimes You Learn (Book): https://amzn.to/4dytwr3
Tuesday May 20, 2025
Tuesday May 20, 2025
It's often easy to show up for others, keep our word and be praised for our efforts.
But when it comes to keeping our commitments to ourselves, it's often the easiest thing to delay or break.
You are arguably your most important investment. Learning to practice self-discipline is one of the greatest strengths you can exercise as you grow.
XO,
Shannon
Resources: https://stan.store/shannonmarqueta
Facebook Community: https://www.facebook.com/groups/afreshstartcommunity
TikTok: https://www.tiktok.com/@shannonmarqueta
Email: shannonmarqueta.coach@gmail.com
2025: Hello / Goodbye Playlist
Tidal: https://tidal.com/browse/playlist/8b909d05-f1fa-4eba-88ff-c8571aac6c3e
Spotify: https://open.spotify.com/playlist/6jv87DuQfexSEWCA6BcRrB?si=Z_RLfEYeQOigmba78oUFGw
Friday May 16, 2025
Friday May 16, 2025
Rest is often viewed as weakness. It can be tempting to adopt this belief and try to push yourself as hard as possible to be increasingly productive and present.
Productivity and presence are important, but their quality and your happiness skyrocket when you take care of yourself.
Learning the importance of rest and that your worth is not tied to what you can do for others is one of the most mature lessons you can learn.
XO,
Shannon
Resources: https://stan.store/shannonmarqueta
Facebook Community: https://www.facebook.com/groups/afreshstartcommunity
TikTok: https://www.tiktok.com/@shannonmarqueta
Email: shannonmarqueta.coach@gmail.com
2025: Hello / Goodbye Playlist
Tidal: https://tidal.com/browse/playlist/8b909d05-f1fa-4eba-88ff-c8571aac6c3e
Spotify: https://open.spotify.com/playlist/6jv87DuQfexSEWCA6BcRrB?si=Z_RLfEYeQOigmba78oUFGw
Tuesday May 13, 2025
Tuesday May 13, 2025
It's tempting to think that because you're busy, you must be important.
Busy is not the goal. Learning to rest your mind and body is one of the wisest, most mature things you can do.
When we are too stressed and tired, we become more irritable, sick, and unhappy.
A healthy boundary to practice is in your schedule, learning to include intentional rest.
XO,
Shannon
Resources: https://stan.store/shannonmarqueta
Facebook Community: https://www.facebook.com/groups/afreshstartcommunity
TikTok: https://www.tiktok.com/@shannonmarqueta
Email: shannonmarqueta.coach@gmail.com
2025: Hello / Goodbye Playlist
Tidal: https://tidal.com/browse/playlist/8b909d05-f1fa-4eba-88ff-c8571aac6c3e
Spotify: https://open.spotify.com/playlist/6jv87DuQfexSEWCA6BcRrB?si=Z_RLfEYeQOigmba78oUFGw
Friday Apr 25, 2025
Friday Apr 25, 2025
Boundaries are necessary to help you protect your peace.
Even if others don't understand or like them, if you are implementing them to help you feel safe and increase your confidence - you need to hold to them for your sake.
You do not need to continue to explain your rational or stance unless you want to, because this is your life that you are responsible for, so you need to find peace and have confidence in your decision and choices.
XO,
Shannon
Resources: https://stan.store/shannonmarqueta
Facebook Community: https://www.facebook.com/groups/afreshstartcommunity
TikTok: https://www.tiktok.com/@shannonmarqueta
Email: shannonmarqueta.coach@gmail.com
2025: Hello / Goodbye Playlist
Tidal: https://tidal.com/browse/playlist/8b909d05-f1fa-4eba-88ff-c8571aac6c3e
Spotify: https://open.spotify.com/playlist/6jv87DuQfexSEWCA6BcRrB?si=Z_RLfEYeQOigmba78oUFGw
Tuesday Apr 22, 2025
Tuesday Apr 22, 2025
Over-explaining is a common habit, but comes from a place of insecurity.
The more we can have confidence in who we are and all we're becoming, the more we can show up confidently in our life and relationships.
Healthy boundaries allow us to create guardrails for our thoughts, emotions, time management, and overall habits. They help guide us towards our goals and to be who we want to be.
Boundaries are not selfish, but in fact are one of the most respectful, mature, loving things we can do for ourselves and others.
You don't need to explain yourself when it comes to your boundaries, but you do need to hold true to your values and practices to continue to be all you're meant to be.
XO,
Shannon
Resources: https://stan.store/shannonmarqueta
Facebook Community: https://www.facebook.com/groups/afreshstartcommunity
TikTok: https://www.tiktok.com/@shannonmarqueta
Email: shannonmarqueta.coach@gmail.com
2025: Hello / Goodbye Playlist
Tidal: https://tidal.com/browse/playlist/8b909d05-f1fa-4eba-88ff-c8571aac6c3e
Spotify: https://open.spotify.com/playlist/6jv87DuQfexSEWCA6BcRrB?si=Z_RLfEYeQOigmba78oUFGw
Friday Apr 18, 2025
Friday Apr 18, 2025
The way people treat us can affect our self-confidence and worth.
You are not what they say or how they treat you.
You are capable, confident, and amazing.
Everyone is fighting battles we know nothing about. The sooner we can see people's actions for what they are, acting out in misbehavior - the sooner we can heal, and offer grace, patience, and walkaway confidently in peace.
XO,
Shannon
Resources: https://stan.store/shannonmarqueta
Facebook Community: https://www.facebook.com/groups/afreshstartcommunity
TikTok: https://www.tiktok.com/@shannonmarqueta
Email: shannonmarqueta.coach@gmail.com
2025: Hello / Goodbye Playlist
Tidal: https://tidal.com/browse/playlist/8b909d05-f1fa-4eba-88ff-c8571aac6c3e
Spotify: https://open.spotify.com/playlist/6jv87DuQfexSEWCA6BcRrB?si=Z_RLfEYeQOigmba78oUFGw
Episode Mentions
Mean by Taylor Swift: https://open.spotify.com/track/30Y4CV7A6YqtQtTTo7Ue4j?si=27e133948f014bbf
Lover by Taylor Swift: https://open.spotify.com/track/1dGr1c8CrMLDpV6mPbImSI?si=578dcd81a5ad42e5
Movie - She's the Man: https://www.amazon.com/gp/video/detail/B0DSPJ281Y/ref=atv_dp_share_cu_r
Movie - Central Intelligence: https://www.amazon.com/gp/video/detail/B01H640340/ref=atv_dp_share_cu_r
Book: Why Am I Like This: https://amzn.to/4jiBdnn
Tuesday Apr 15, 2025
Tuesday Apr 15, 2025
Not all childish ways get left in our childhood.
Unfortunately, one of the things that many still experience in their adulthood is bullying.
Bullying is never ok, no matter which end you're on - giving or receiving.
Knowing your worth, that the behavior is unacceptable and really a reflection of the bully's struggles - we need to talk about healthy ways to handle and process it so it doesn't affect our confidence and growth.
XO,
Shannon
Resources: https://stan.store/shannonmarqueta
Facebook Community: https://www.facebook.com/groups/afreshstartcommunity
TikTok: https://www.tiktok.com/@shannonmarqueta
Email: shannonmarqueta.coach@gmail.com
2025: Hello / Goodbye Playlist
Tidal: https://tidal.com/browse/playlist/8b909d05-f1fa-4eba-88ff-c8571aac6c3e
Spotify: https://open.spotify.com/playlist/6jv87DuQfexSEWCA6BcRrB?si=Z_RLfEYeQOigmba78oUFGw