67.8K
Downloads
101
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
Friday Apr 11, 2025
Friday Apr 11, 2025
Feeling inadequate is unfortunately more normal and common than we'd like to think.
What I want to encourage you to do is to make the shift from The Greatest Showman's song, "Never Enough" to Bruno Mars' song, "Just the Way You Are."
You are amazing, worthy, and wonderful.
You will always make mistakes because you're human. Focus on learning, reflecting, and growing through them. Extend the same grace to yourself that you do to others. Be your biggest fan.
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
Never Enough (from The Greatest Showman): https://open.spotify.com/track/0Gl5s8IhMmQE5YQwM8Qx1J?si=14234bb130014206
Just the Way You Are (Bruno Mars): https://open.spotify.com/track/7BqBn9nzAq8spo5e7cZ0dJ?si=b877ea91e9e24a52
Tuesday Apr 08, 2025
Tuesday Apr 08, 2025
Feeling inadequate is unfortunately more common than many realize.
But you are amazing, fully capable, and completely worthy.
If you have ever felt this way or struggled with this, know you are not alone - and I hope this episode brings you encouragement and value on your journey.
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
Never Enough (from The Greatest Showman): https://open.spotify.com/track/0Gl5s8IhMmQE5YQwM8Qx1J?si=14234bb130014206
Just the Way You Are (Bruno Mars): https://open.spotify.com/track/7BqBn9nzAq8spo5e7cZ0dJ?si=b877ea91e9e24a52
Thursday Mar 27, 2025
Thursday Mar 27, 2025
You don't have to be in the medical field to save a life.
The work medical professionals do is amazing and admirable, but you can save a life in your every day relationships by being present and supportive and walking the hard roads with people so things don't feel so heavy and they don't feel alone.
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
How to Save a Life (The Fray): https://open.spotify.com/track/5fVZC9GiM4e8vu99W0Xf6J?si=8aec6bafd9844b41
Dare to Lead by Brené Brown (Audible): https://amzn.to/4iDIEVN
Dare to Lead by Brené Brown (Hardcover): https://amzn.to/4iz1SvK
Monday Mar 24, 2025
Monday Mar 24, 2025
You are responsible for your life.
Others' expectations can be heavy, especially if you're a recovering people-pleaser, but you are responsible for your life.
Are You Who You Want 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
Episode Mentions
The Man I Want to Be (Chris Young): https://open.spotify.com/track/5zMRkxgFscsPItPsMy4ItS?si=3ea498b0fd8d4acc
The Man I Want to Be (Jake Scott): https://open.spotify.com/track/4gqmi9agXnXX9tfnkaeyop?si=9549f88456334c3e
Thursday Mar 13, 2025
Thursday Mar 13, 2025
Energy is something we constantly wish we had more of to increase productivity and just feel better.
While there are lots of options on the market, most don't support your healthy goals of honoring your body.
There are good options for supplements, but also natural ones that we can control with both our movement and nutrition.
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
Ōura Ring: https://bit.ly/41QrKx7
Energize: https://amzn.to/3FeoiUi
Monday Mar 10, 2025
Monday Mar 10, 2025
Spring Forward is often a stressful time because most of us are already overtired and stressed.
There are ways to help adjust to new routines while honoring your priorities without burning out.
Let's talk about the choices that affect our health, physically and mentally, during this time and any routine change that can help us make the shift successfully.
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
Thursday Mar 06, 2025
Thursday Mar 06, 2025
Overwhelm and stress are sneaky, and will always try to work themselves into our life.
Although we can't completely avoid them, having the tools to recognize and quickly work through them is powerful.
Healthy habits are for more than just nutrition and fitness, but working to have a high EQ (emotional intelligence) for yourself and others and being intentional with your choices to work through hard times will help you to feel calmer, more in control, and maintain a healthy balance of stress in your life.
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
Monday Mar 03, 2025
Monday Mar 03, 2025
Decluttering is common for our closet and drunk drawer, but it's also necessary in our life.
Identifying what is causing you to feel stressed, overwhelmed, even less than enough needs to be addressed in a healthy way so you can be your best self in all areas.
Not always an easy task, but definitely necessary for focus and growth - this will help you to lighten your load and show up better in every area.
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
Wednesday Feb 12, 2025
Wednesday Feb 12, 2025
Being "always on" or available is not healthy.
People love it because it serves them, but I would argue it does more harm than good - for others and yourself.
You need to know it's ok to have healthy boundaries, and the more you level-up and stop people-pleasing, the more you will be able to perform at a high level because you are taking time for you.
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
Monday Feb 10, 2025
Monday Feb 10, 2025
Multitasking sounds good, until we realize the time and value it costs.
We can't do multiple things well at the same time, so learning to group tasks, protect our time, and limit distractions all help us do more and a better job while avoiding burnout.
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